February 3, 2016

Thursday, February 4th 2016

Not sure if you’ve noticed, but we’ve added a “Coach’s Tip” to the bottom of every WOD. As we develop the programming for the Cove, there is a LOT of thought and attention put into not just each individual workout, but how they build on each other day after day, week after week, month after month … (you get the idea!)

The from the time domains to the movements to the strength cycles we take on… there is a method to the madness! We are striving to provide you with more context around the whys and hows of the programming because we believe that better informed athletes make, well, better athletes! So, we have added the Coach’s tip as a daily dose to give some insight into the methodology and goals of that day’s workout.

TWO MORE DAYS UNTIL THE ANNIVERSARY BASH!

We are blown away by everyone’s excitement for Saturday night. It looks like we’ll have around 75 people coming so you will finally be able to meet all of those people you’ve only seen on the WhiteBoard! Those crazy 5:30am people? Yep, they’ll be there. Those night owls who only make the 7:30p? Yep, they’ll be there too. Excited to have people cross time zones and get to hang out as one big group!

Several people have asked what they can bring. We will have beer, wine and “Cove Crushes” on hand. There will be some light apps (think cheese/veggie trays and other finger foods) so if you insisted on bringing something, a snack to add to the food table or drink of your choice would be awesome. NOT NECESSARY AT ALL, but for those of you who have asked — consider yourself answered.

KID’S CLASS IS AT 4:45 TODAY!

Please keep in mind we are running our kids’ class today at 4:45 (through 5:30). If you are coming in for open gym, please do your best to keep out of the way and not drop a ton of heavy weight while we are working on instruction. Thanks in advance!

SKILL WOD

Take 12 minutes to find a heavy clean and jerk

(Should not be your max, just heavy)

WOD

21-15-9

Power Clean

Front Squat

Push Jerk

Fitness: 95/65

RX:115/75

RX+:135/95

COVE COACH’S TIP: Don’t be afraid of going heavy for the “Strength WOD”. It helps your nervous system get prepared for the Metcon. If you can hit a heavy clean and jerk it will make the cleans and push jerks feel “lightish”. CrossFit is comprised of many excerises that hit a few key movement patterns. Today’s workout is a great ‘triplet’ that works a “pull” (clean), the “push” (the jerk overhead) and a “squat” (front squat). You’ll see we work these patterns through all types of movements from burpees to pull ups, but today we are ALL BARBELL (because you missed it so much in Wednesday’s WOD)!

Early bird Michael U. getting his mobility ON!