Thursday, September 29th 2016
COME SUPPORT THE COVE AT THE “CHARM CITY THROWDOWN”!
Coach Josh already posted this on the Cove Club Facebook group but a reminder that this Saturday several Cove athletes will be participating in the Charm City Throwdown at Outsiders CrossFit (in Sparks, MD). It’s a great competition several of us attended last year, both as competitors and spectators. So if you’re looking for something to do, come watch Tyler Jones in his first individual competition and Julie JonesandSteve Michelottiin the master’s division. Geo Rockwell (the WODFather himself) and Coach Brittany will be competing in the individual RX divisions and the Marina Krobisch Anglim/Maria Alcoke/Holden Harriot/Josh Hip team will try to hang with some strong athletes in the team competition (including going head to head with former Coach Matt!). Here are some throw back shots from last year (including Josh rocking the podium!)
REMINDER: LAST FAMILY CLASS SUNDAY AT NOON!
Sunday will wrap the last in our CrossFit Family series of classes. It has been so much fun so far and we’ve had numerous families participate. We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!
STRENGTH WOD
A1) RDLS 8/8/8/8
A2) Bentover Barbell Row (double overhand grip) 8/8/8/8
For RDLs and Bent over row use 15-25% of 1 RM deadlift. The weight on the bar should be about the same for both movements. The RDL should feel light. Focus on feeling the movement in your hamstrings and keeping a good back position. For the Rows focus on squeezing the shoulders together and hinging at the hips.
WOD
1 Minute at each station for Max Reps
Russian KB Swings
Burpees
Jumping Lunges (body weight)
1 min Rest
4 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Try not to ‘gamify’ the workout. Meaning, don’t save all your energy for lunges if you think you can do those fastest. Go hard for each of the full minutes because the rest is built in!
THIS is what it’s all about…
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