Wednesday, April 20th 2015
WEDNESDAY WINS
We love to shine a light on the successes (both big and small) that result in the amazing support of this powerful Cove Community. Today we shine a light on Henry Z. He’s an avid cyclist who does CrossFit to improve his overall fitness — and something seems to be working! Here’s a data output of the same ride done before CrossFit… then after. Amazing!!!
He is also taking his fitness to a whole new level by dialing in his nutrition with Coach Brittany’s new F.L.E.X. nutrition planning. If you see him, give him a high five and congratulate him on his great progress!
NEW YOU CHALLENGE WOD
5 Push Ups
10 Sit Ups
15 Air Squats
8 Minute AMRAP (As Many Rounds as Possible)
COVE WOD
4 minutes on 1 minute off for 25 minutes
12 Power Cleans
500M/400M Row
Max Sit ups
COACH’S TIP: The goal with interval work is to sprint then rest. Go hard on the Erg (rower) today and really use that 1 minute to recover. The load on the power clean should be challenging. It does not have to be unbroken.
Fitness: 115/75
RX: 135/95
RX+: 155/105
Mike T. working the barbell while Robyn Z cheers him on during a partner WOD…
