Wednesday, December 21st 2016

Today we celebrate Misa S., a multi-tasking mother of two who seems to be unstoppable. She’s fast, strong and moves beautifully… and now she forever holds the title of being the first women to ever get a ring muscle up here at the Cove!  BUT she started out like most everyone else. She had never done a pull up… never done a double under. But after three years at the CrossFit thing (with a couple of kids in between), you’d never know that.   Newer CrossFitters get to experience this wonderful thing called the “PR Honeymoon”. Almost every time you walk into the box you are lifting heavier, crushing benchmark WODs and surprising yourself with what you are capable of. But then that levels out eventually – and you are fighting for a 5lb PR on Clean and Jerk. Some get frustrated by this… others get FOCUSED.   While the “PR honeymoon” is over for Misa, she says “I hit them periodically but it’s no longer a common occurrence. At this point, it’s more about tweaking form to make movements better or more efficient. It doesn’t always show on the PR board but I know that I’m constantly trying to improve.”

How does she do it? She sets realistic goals for herself in bite-sized pieces. “I tend to focus on one thing that I’m struggling with at that time. Then I try to set goals and actually work at them.” This is why you’ll see her at the barbell club, drilling technique at open gym and programming her own “Goat WODs” (‘Goats’ are movements that are your weaknesses).   That’s how she got so good toes-to-bar and this is how she will continue to increase proficiency in her handstand pushups. It’s already in her plan.   People often say “I don’t have time” and somehow that becomes an acceptable excuse. No one has less time than Misa. But she will MAKE the time because she knows it is important for her health (and her sanity). And the result is that, two kids later, “I am approaching 40 and never knew I could do the things I’m doing now. Age should not stop anyone. I think setting small and realistic goals and working towards them – over time (that’s important – this stuff takes time as you know) – is the best way to becoming a better CrossFit athlete.   Whatever your situation or perceived limitations, you can set attainable goals and even surprise yourself!”   And while she has her hit list of things to tackle, her overall fitness continues to improve. She said “In the Open last year when bar muscle ups came up, couldn’t do them. But I tried last week. And just through consistency and overall conditioning and tried one last week “suddently I could do that”.

[video width="360" height="640" m4v="https://www.cove-fitness.com/wp-content/uploads/2016/12/IMG_2287.MOV.m4v"][/video] Just like many of us, there were so many things she couldn’t do. She scaled everything. Got stronger. Got those pull-ups. And now has her bar AND ring muscle ups. Just remember (even though it’s hard to believe)…“I started out like everyone else”.

  As you probably know, we take great pride in the programming here at the Cove.  We carefully consider the development of each athlete (and the gym as a whole). We strategically use a combination of movements, time domains and loads to deliver on that CrossFit promise of “constantly varied, functional movements performed at high intensity”.   Often times our movements are combined together to give a workout using opposite muscle groups. Think of Fran, for example, a lower body and upper body push (thruster) combined with an upper body pull (pull up).  It makes for a deadly combo because you can keep moving through it.  You are using opposite muscle groups so your CNS (central nervous system), muscles and cardio get worked.  I mean really worked.   But today in the skill work today you will see we have an upper body pulling movement paired with another upper body pulling movement.  They do not compliment each other like a traditional CF workout. Lets call Fran a “Game Day” workout.  The other 90% of workouts should be looked at as practice or training. Think about any other sport, you practice and you play.  Think about sports that beat up your body and require an extreme amount of physical endurance and preparation.  Football, soccer, skiing, rugby; these athletes practice, practice, practice… then play.  It is all about training for game day.  In the sport of fitness it is the same thing.  Everyday should be looked as practice then one day a 1 RM is programmed, or your favorite workout, or you enter a competition, now it is game day. The skill work today is a small example of a training day, not game day.  If we train an upper body pull with a different type of upper body pull we will be much better at this movement pattern. This focused couplet of movements will allow us to get a stronger training effect. The key for this is focusing on form and range of motion.  Do not get frustrated if you loose your chin ups and feel stuck at 4 reps.  Find a good progression and finish the set.  It is all about the long game.  Taking small steps each day in route to a higher goal, to a stronger better version of yourself.  And thank you for trusting the process!  

Since so many of you are staying local for the holidays, we have done our best to give you every opportunity to work out.  The last thing we want to do is close shop when so many people are off, so we hope you can find lots of opportunity to come in for a WOD (or anything else you want to do to shake off that holiday indulgence): Here’s our *slightly* modified holiday schedule (this week through the New Year): Friday: Regular schedule with special Holiday WOD and Potluck in lieu of 6:30p class Saturday (Christmas Eve): Normal hours: 9, 10 and 11a class (sitter coverage 9a) Christmas Day – OPEN GYM (9a – Noon) December 26 – 30th: Normal hours New Years Eve: Normal hours: 9, 10 and 11a class (sitter coverage 9a) New Years Day (Sunday) – Delayed Open Gym 11A- 2P

A1) Bent over Barbell Row (overhand grip) 8/8/8/8 A2) Chin ups with a 1 second hold at the top of each rep 8/8/8/8

Buy In: 50M Farmers Carry (as heavy as possible) 10 Deadlifts 8 Toes to Bar 5 Rounds Cash Out: 50M Foot Farmers Carry (as heavy as possible) Fitness: 185/125 RX: 205/135 RX+: 225/155