March 6, 2016

Monday, March 7th 2016

WELCOME COACH CONDONS

You may have seen these two hanging out at the Cove recently and we’re excited that we’re only going to get more of them. We’ve been lucky enough to have Mike and Lyndsey Condon WOD-ding with us for the last few weeks, but we feel incredibly fortunate to be adding them to the coaching team! Not only are they incredible athletes, but they are experienced coaches and all around great peeps. Seriously, you will not find nicer people out there. The culture of the Cove is unique and precious and every person contributes to the community in their own way. We are MORE than certain that Mike and Lyndsey’s addition as both athletes AND coaches will elevated all of us. Stay tuned for their bios on the site shortly and give them a warm Cove welcome!

16.2 IN THE BOOKS (ALMOST)!

We could go on and on about how much we are loving this Open. From the spirit to the camaraderie to the incredible breakthroughs, amazing things are happening at the Cove this Open season!

One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score (and tiebreaker). You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!

STRENGTH WOD

Split Jerk 3/3/3/3/3 (60-70% of 1 RM, same weight across)

Between each 10-15 scap push ups

WOD

60 seconds on 30 seconds off

KB Swings

Pull Ups

Box Jumps Overs

Push Press

4 Rounds

Fitness: 75/55

RX: 95/65

RX+: 115/75

COACH’S TIP: This WOD is reminiscent of the famous benchmark WOD “Fight Gone Bad”. Although it is one more round, we bake in the rest period so you can push for the full minute before you switch stations. The purpose here is to hit intensity with every movement in every set. You will have 30 seconds to recover, catch your breath and move on to the next movement. Attack each set with everything you have.

It’s never to early to teach by example. Erich I. having a father-daughter bonding moment during Open Gym…