Monday, January 9th 2016
WE ARE BETTER TOGETHER
Today we welcome 13 Fresh Start women to to the Cove to begin their six week journey to fitness AND we congratulate 40 of our athletes for re-booting their eating with a 35-Day New Year Nutrition challenge! If you see them, give a word of encouragement — these are HARD changes to make and as you know, the support of this community helps a ton!
The energy at the Cove has been amazing. Attendance has been up the last couple of weeks and nothing has made us happier. Our philosophy here at the Cove is that we all achieve more together. Some may see a big class and feel overwhelmed by the numbers but we see it as energy that pushes us to new levels of fitness so that we can achieve the goals we have set for ourselves. CrossFit is an amazing fitness routine but you can’t get the full effect without working out (or suffering) with someone next to you. That feeling of accomplishment of pushing hard isn’t the same unless you share it with someone next to you.
There was a recent post on social picture that is going around that we just love:
When we saw this we thought of the culture that has emerged here at the Cove. The Cove is a place where new people are welcomed and encouraged. Where the veterans help the newbies and are always looking to be coached. It’s where high fives (and even hugs) are free and plentiful. A place where last one to finish the WOD gets the biggest applause. It’s a place where everyone can find success.
When we saw this we thought of the culture that has emerged here at the Cove. The Cove is a place where new people are welcomed and encouraged. Where the veterans help the newbies and are always looking to be coached. It’s where high fives (and even hugs) are free and plentiful. A place where last one to finish the WOD gets the biggest applause. It’s a place where everyone can find success.
FRESH START STRENGTH
Find a Heavy 1RM (1 Rep Max) Deadlift
FRESH START WOD
8 Deadlifts
10 Sit Ups
12 Step Ups (or Box Jumps)
8 Minute AMRAP
(AMRAP = as many rounds as possible)
COVE STRENGTH WOD
EMOM for 8 minutes
MU- 5 ring rows with a 3 second pause on each rep + 5 push ups
Pull ups- 5 strict pull ups with a pause at the top + 5 push ups
Toes to bar -10 banded pull downs + 10 Bar Kip Swings
(https://www.youtube.com/watch?v=mvndXXP43jI)
(Banded pull down- lay back on the ground with a pvc pipe looped in a band. The band is attached to the pull up bar as if you were using it for pull ups. Grab both ends of the pvc pipe and pull it down to your stomach while laying on the ground and keeping your arms straight and locked out)
WOD
In 2:30
500/400 m row
Max KB Swings
Rest 90 Seconds
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: You should have MORE THAN 30 seconds on the KB (active working time) so please scale the row distance if this is not the case. Think of it as three mini-metcons and go hard at each!
Please be careful with wet, muddy, or salty shoes. They leave nasty footprints and burpees are gross enough without having a footprint on your shirt. AND… thank you in advance for helping us prevent breaking child labor laws to clean them up.
