Wednesday, March 30th 2016
WEDNESDAY WINS
We love to celebrate the victories here at the Cove (both big and small) and today we shine a light on Alyissa W.
Alyissa is the best kind of goal-setter there is. She sets achievable goals, that with work and some time, can be done. Several months ago Alyissa had the goal of getting pull ups and was excited when we started our most recent pull up cycle. She was focused for every skill/strength section, let go of the band in favor of J-Hooks and took extra time before and after class to work on strength and the kipping skill.
Three weeks ago Alyissa got her first pull up… and has since then did her first pull up workout (which had 30 in the workout!). Her dedication to refining the movement continues and she still practices before and after class. And with all the kipping practice, core stability and shoulder flexibility she developed, she also has conquered toes-to-bar. A nice little side effect of all that work!
Oh, and one other small note. She did all of this while growing a person inside of her. Yep, she’s pregnant!
CROSSFIT 101 CLASSES NEXT WEEK
Another round of Free CrossFit 101 Classes will be starting next week on Monday, Wednesday and Thursday at 7:30 PM. If you have someone that might be interested in attending please have them email us at info@CrossFitCove.com. We also want everyone to know that if you would like to review some of the fundamentals of CrossFit you are always welcome to attend any of the classes. Monday we work on squats and presses, Wednesday deadlifts and cleans, and Thursday we finish with snatches and pull ups.
WOD
15 Pull ups
20 Box Jumps
25 Air Squats
400 M Run
3 Rounds
SKILL WOD
Skill WOD
20 Hip Extensions
20 Banded Good mornings
20 Second Plank
COACH’S TIP: Skill WOD is second today to switch up the stimulus a little. For the WOD focus on good clean movement. There is testing and there is training. During training you focus on form, range of motion and quality of movement. 90% should be training. Think of a football team. They practice, practice, practice, to play a few hours on Sunday. Then do it again. Everyday is not a test of your fitness, everyday is practice.
Brendan’s a regular 5:30am guy and Hallie’s a 9:30 gal. This husband/wife duo may not cross time zones in the box, but love watching them come together for 16.4!
