WEDNESDAY WINS!
Each Wednesday we like to celebrate the victories of our athletes — big or small. And we love when some stretches outside their comfort zone and tries something NEW. No matter how scary or intimidating it may seem. This week we want to feature Julie J. who has been CrossFitting with us from just about the very beginning and has been growing in so many ways.
One of the great things about CrossFit is that it exposes you to so many different movements and modalities. We run, we jump,we lift, we swing, we row, and you we usually finish collapsed on the ground happily in a pool of sweat. As we got exposed to all these different movements and exercise modalities we often get drawn to one that is just made for us.
Julie learned a love for the barbell and particularly Olympic Lifting. Who doesn’t love that feeling of explosively cleaning a barbell or the victorious moment when you stand it overhead. Julie took it to the next level by signing up for the Lorton Strength Classic (with our very own Allie B.) for her first competitive Olympic lifting meet. She worked diligently before, after, and in place of class with the special help of Coach Chris — who also enlisted the help of Piper as a critical eye.
All that hard work paid off as she took first place in her division at the meet. When Julie started her journey with CrossFit we don’t think she thought it would lead her to a world where she would throw barbells over our heads and catch them. It certainly is a scary prospect when we start this program but doing these crazy these are a common occurrence at the box. And it is those same scary moments that make us better everyday. And in Julie’s case, it led her to atop the podium!
MEN’S 6-WEEK CHALLENGE
PARTNER WOD
Between two athletes
50 Burpees
50 KB Swings
50 Box Step Ups/Jumps
50 Wall Balls
50 Jumping Pull Ups
50 Hanging Power Cleans
Cash Out: 1000M Row
Fitness: 35 bar/8lb ball/18KB
RX: 45b/10lb ball/35KB Russian or 26 American
RX: 55b/12lb ball/35KB American
RX+: 165/110
COVE STRENGTH WOD
A1) 8 RDLs
A2) 8 Floor Press
A3) 8 Ring Dips
3 Rounds
COVE WOD
In 7 minutes
400 M (with the slam Ball)
25 Slam Balls
Max Burpees over the slam ball
Coach’s Tip: This is a sprint! It’s only 7 minutes, so get after it today!
Travis E. working on his push press of the rack. He’s crushing it here at the Cove!
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