Wednesday, June 30th 2016
WEDNESAY WINS!
Happy hump day! We love celebrating our athletes’ victories (both big and small) here at the Cove and today we applaud Angela D.! She leads an incredibly busy life and finds that one hour for herself every day (while many of us are still in dreamland USA). She is a 5:30am devotee and her consistency and focus is paying off BIG TIME. She’s quite humble so you’d never know the trajectory she’s been on unless you like to wake up at an ungodly hour, so we are going to brag FOR HER!
She does another REALLY important thing for herself: she sets GOALS! Some are stretch goals and some are more near term, but she’s constantly working towards what she wants to accomplish. We recently talked about them and after spending some time looking at the goal board she realized a few important things:
Double-unders were down a goal of hers. And only recently it struck her “OMG! I have them! They’re not pretty, or unbroken, but I can do them’!”. And as she so beautifully said, “We spend so much time thinking about how far we have to go… That we don’t think about how far we’ve come. Aside from my numbers going up on my lifts, my knee injuries seem to be a thing of the past! I am running again in every WOD! (I still hate it). I am doing box jumps again, I can do double-unders (when even attempting them before would hurt my knees) and I can do full GHD sit-ups.”
She admittedly has many goals on her list… But that’s one of the things she loves so much about CrossFit. “There’s always something new to work towards.” Well said, Angela! And huge congratulations on your amazing accomplishments!
SKILL WOD
Mini “Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
All reps must be unbroken and the rope must come to a complete stop after each set.
10 Min Time Cap
**If you struggle with dubz, use this as time to practice**
WOD
“Helen”
Retest from April 18th
400 M Run
21 KB Swings
12 Pull ups
3 rnds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Helen is a classic CrossFit Sprint workout. Go fast from the start and work for a PR time!
Welcome Allen L., one of the nicest guys in the world, back to the Cove! Life got super busy for him and he had to take a break for a while but now he’s BACK! Give him a warm welcome back to the crazy when you see him!
