August 2, 2016

Wednesday, August 3rd 2016

WEDNESDAY WINS!

We love to celebrate the victories of our athletes (both big and small) but we especially love when the wins impact life outside the box. Sure, PRs are great, but when those PRs translate to gains at work or in the ‘real world’, that’s pretty amazing. Today we celebrate Myrissa R., an incredible athlete, amazing person and now… selfless public servant! Here’s how CrossFit helped her find her path AND kick some butt along the way to becoming a Police Officer!

The KB weighs almost as much as she does!

In September of last year I decided to apply to the Howard County Police Department. There are multiple steps in the process but the physical fitness test was the easiest one and the one that I didn’t have to worry about. At the time I applied I had been coming to the Cove for about 4 months and I had started CossFit about two months before that. When I arrived to take the physical test there were three other women besides me making 4 total total but only two of us passed. A few of the guys didn’t pass as well — leaving about 7-8 of us.

Almost a year later I find myself having to retake the physical test so my progress can be tracked before the Academy begins. Anyone who has done a WOD with me knows that running is my nemesis (along with doubles and few other things), but I managed to beat the men’s time for my run. It was probably the fastest time that I’ve ever had, and I hardly ever run outside of a WOD. I’ve literally only run a mile or more 5 times this year, and two of the times were in Murph. I am confident that I’ll pass all of the fitness tests while in the Academy and if you fail any you’ll be asked to leave. So instead of worrying about that I can focus on the other training/education. All credit goes to Crossfit and the Cove, because without it I would not have had the endurance or mental strength. I wholeheartedly feel pushing yourself in the Cove is best way to prepare yourself physically and mentally. There are definitely workouts where i think “Why did I decide to do this again?” but when you finish you come out a stronger person and I couldn’t ask for anything more.

Here she is after a brutal competition WOD. Like nothing ever happened!

POOL WOD IS ONE WEEK AWAY!

A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes. Many of you have asked what the WOD will be and we are working on it (and will release it shortly). But don’t worry, it will be something EVERYONE can do!

We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!

There is a pot luck sign up on the white board at the gym but please RSVP for the event here:

Cove WOD and Pool Party FB Event

A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!

WOD

3 Minutes On, 2 Minutes Off

6 Burpees

12 Pull Ups

6 Clean and Jerks

6 Rounds

Score = Total Rounds

(pick up the round where you left off. For example, if you get 2 rounds plus 2 Burpees after the first three minute interval, you rest the 2 minutes and then pick back up at Burpee number 3!)

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coach’s Tip: This is a longer WOD (18 minutes of work), but the 2 minute break is there so you treat every round like a sprint. Pick a weight for the clean and jerks that you can do unbroken for the first few rounds.

Emily S. was one of members most affected by the Ellicott City flooding. When the water came, she had just finished up dinner and looked down only to see her car floating away. Thankfully, she, her home and her loved ones are safe!

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Wednesday, August 3rd 2016

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