Thursday, June 11th 2015
A BOY FOR PETE,
A GIRL FOR THE REST OF US…
We are thrilled to announce that Pete’s wife delivered a beautiful and healthy baby boy on Sunday! Ashton William Staples is here! With Ashton’s arrival we have a new member of the Cove family (and our median age just dropped significantly). We’ll be planning baby WODs for him before you know it. Pete is currently doing his own version of CrossFit: swaddling AMRAPs and EMOM diaper changes. CONGRATULATIONS PETE!!
For the rest of us, its a GIRL!! Tomorrow we will be doing “Nancy”. Some of the toughest CrossFit WODs are simple couplets (two movements) of a loaded and unloaded movement. ‘Nancy’ is a perfect blend of a loaded movement and running, but this CrossFit benchmark workout adds a bit of complexity with the overhead squats. Even though the weight is somewhat light for an advanced CrossFit athlete, it becomes daunting as the rounds progress and could put strain on your shoulders if you aren’t in a proper overhead position. Speaking from personal experience, do NOT push outside your limits. I did my first Nancy and went for RX and walked away with a shoulder impingement that last for weeks. If it’s your first time trying this WOD, we HIGHLY recommend scaling the weight down, or even just using a PVC pipe (Yes, really. Just the PVC!). Or if you just can’t get into a safe position, we scale to a different movement with the same overall benefit.
STRENGTH WOD
Take 12 minutes to find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
WOD
“Nancy”
15 OHS
400 M Run
5 Rounds
Fitness 75/55
RX and RX+ 95/65
25 min Cap
**DO NOT BE AFRAID TO SCALE**
Here’s our new Dad Pete sneaking out for a quick sweat… and with very little sleep under his belt, he CRUSHED IT!
