Saturday, December 17th 2016
HAND CARE!
In addition to things like eating right, working on mobility and taking rest days… HAND CARE can be one of the most important things to add to your CrossFit care regimen. And with the holidays here, these items make for perfect gifts! There debates around hand care and how to achieve optimum results, but everyone agrees… you MUST tend to your hands and calluses. Here’s a quick video on a VERY simple and SAFE way to care for your hands.
If anyone has other great tips or tricks, feel free to post them to the Cove Club FB page. This is not THE definitive way to care for hands, it is just ONE way that happens to work for us!
ONE WEEK UNTIL HOLIDAY WOD & POTLUCK!
If you are in town, please come on over for the 6:30p Friday class and stick around after for the Holiday WOD and Potluck! Celebrate the holidays with your Cove Family and get in a great workout! For those of you familiar with this tradition, it will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But while that’s the format, you won’t know the movements until the big day! All classes that Friday will be the “12 Days of Christmas WOD” so if you can’t make it that night, you’ll still be able to tackle this awesome workout!
WOD
40 Double Unders
20 Wall Balls
15 Pull ups
4 Rounds
Rest 5 minutes
Max Unbroken Wall Balls
Rest 1 minute
Max Unbroken Pull ups
Rest 1 minute
Max Unbroken Double Unders
Score = Total time on first part, put total reps for second part in the notes.
Coach’s Tip: This is a great Saturday burner WOD! Think of it as two separate Metcons and go all out on each one. The work:rest ratio won’t quite be 1:1 but you will have PLENTY of recovery time! “Max unbroken” means you do the reps in continuous manner. For the wall balls you cannot pause at the bottom to rest and for the doubles, once you break, you’re done. But for the pull ups, as long as you are holding on to the bar (feet not touching the ground or a box!!!!) you can rest and continue. Once you drop from the bar, your reps are finished. Have fun with this one!
Beautiful extension Robyn! Next time she’s in, congratulate her on her nice snatch…
