Wednesday, January 20th 2015
WEDNESDAY WINS
Every Wednesday we take a moment to celebrate the victories (both big and small) we have as a result of hard work and support of the community. Today, we shine a light on Kyle M:
In terms of his CrossFit journey, it’s only been a short one (a member since Thanksgiving). But the progress is astounding! He’s hitting the mark on so many fronts we had to share. This is not only an inspiration for our newer members, but for ALL of us!
SEEING RESULTS OF CLEAN EATING:
While he didn’t go into the Clean Eating Challenge trying to lose weight (we often say the scale can be a big distraction from other gains you are making), but as of Tuesday morning he’s down 11 lbs. Started at 220, he’s now down to 209 (and has gone down a pant size in the waist). His new goal is to get under under 200.
INCREASED PERFORMANCE:
Like all of us, in the beginning every WOD was scaled. Now he’s doing prescribed “Fitness” for every workout (even if his times are slower). For some of the WODs, he’s even got his eye on RX now.REACHING GOALS:
After foundations, he made a comment to Brian that his first big goal was to do a pull up. He’s never been able to do them so was pretty stoked that the pull up cycle started in December. And he’s definitely improving. Even though he doesn’t have it unassisted quite yet, he feels much stronger and more active in all his movements involving the pull up bar. He went from a green band to a red band since we started a few weeks ago. CRAZY PROGRESS!
RECOVERING FASTER:
One of the tell-tale signs you are becoming more fit is when your recovery cycles get shorter. YES, we will all be sore (we work hard every day!) but if you remember back to when you first started you probably recall being tired and sore after every WOD. Now he’s finding that getting back into the box for the next WOD is actually helping work out some soreness. And now, sure he’s tired after a WOD, but has huge amounts of energy for the rest of the day. He (and we) attribute this to his better eating and gains in his conditioning.
VIRTUOUS MOVEMENT:
In CrossFit, “virtuosity” is described as “doing the common uncommonly well”. Kyle says that he is very conscious of how he performs day to day activities and tries to mimic CF movements. For example, moving or lifting things, he tries to replicate a dead lift, or a snatch, or a clean. When I pick my son up, he thinks of a goblet squat. THIS IS FUNCTIONAL FITNESS. THIS is why we train the way we do!
He also works hard at it; he’s been practicing double unders in his garage at home whenever he has a few free minutes. He did 3 unbroken the other day and just did 100 singles unbroken. HUGE progress (so many can relate to the doubles struggle!)POWER OF COMMUNITY:
And he also had this to say… “As much as my results are mine physically, they’re also indicative of the strength of the entire cove community whose support motivates me to keep pushing myself. “
Thank you for sharing Kyle… and please congratulate him when you see him!
THE CROSSFIT OPEN IS COMING!
It is official! The Open starts FEBRUARY 25TH! For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games).
The Open has become a HUGE deal for the Cove. Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. It is our community at its finest!
We are hoping for 100% participation! We will have a LOT more to say on this in the coming days so stay tuned if you need convincing. But if you don’t… here’s the link to sign up!!
STRENGTH WOD
Take 15 minutes to find a heavy load with this complex
1 Power Snatch + 2 Hanging Power Snatch
(Build up in weight)
WOD
30 Cals (on the rower)
15 Hanging Power Snatch
25 Burpee Box Jumps
15 Hanging Power Snatch
30 Cals (on the rower)
-For Time-
Fitness: 95/65 (18/10)
RX and RX+: 135/95 (24/20)
Tricia! Flying through the air with greatest of ease…
