We love to celebrate the victories here at the Cove (both big and small) and today we shine a light on Rich S.
Rich has been with us a few months and came in with a goal of getting fit. He is what we’d call a ‘conscientious’ CrossFitter. He wants to get the form right first, not just see how much he can load on the barbell. He asks questions and knows his limits. He eased himself in, coming regularly twice a week. All of this has resulted in incredible progress in his movements, his intensity and now his attendance (which he plans to up to three times a week).
Not only is his performance and recovery getting better, other vitals are benefiting. His resting heart rate has been dropping steadily. And while the scale has dropped a bit, he’s down a pant size (do we need to remind people again that muscle weights more than fat??). He’s seeing muscle gains in his legs and shoulders. He’s sleeping better and has more energy during the day. And a great side effect is that exercise makes eating better easier because now food has a value in terms of exercise effort versus just a calorie count number.
We can’t wait to see the next three months (and beyond) have in store for Rich. He credits the Cove and this amazing community for his success. He says the team work and support at The Cove makes the hardest rep – walking in the door – much easier than a traditional gym.
Self-admittedly he has a long way to hit all goals but as he said “Rich Froning doesn’t have much to worry about, for now, but CrossFit has definitely been a game changer for me.”
FOUNDATIONS NEXT WEEK
For anyone who has friends or family who want to give this CrossFit thing a try, we are running another round of FREE FOUNDATIONS classes next week (Monday, Tuesday and Thursday at 5:30pm). Just give us a head’s up they are coming or have them email us directly at brian@cove-fitness.com.
IMPORTANT DATES TO KNOW!
THIS SATURDAY, MAY 7thwe will be hosting the CF4CF Competition for Cystic Fibrosis. As a result the gym will be closed for regular classes. We have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
MONDAY, MAY 30th (MEMORIAL DAY)will be our big “Murph” event. The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD. There will be one class only at 10am, but plan to stick around after and bond with your fellow athletes at a Cove community BBQ . Larry will be here with his food truck (Bullhead Pit Beef)so come and support his as well! You bring a side to share and/or some drinks! It really will be an amazing day!
NEW YOU CHALLENGE
STRENGTH WOD
Take 12 minutes a 3 rep max Deadlift
HERO WOD
“MINI DT”
As you probably read above, CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Mini DT” as we are doing a slightly varied rep scheme (“DT” calls for 12 Deads, 9 Cleans and 6 Presses) but we promise you it will be challenging… AND rewarding… at this recommended level!
9 Deadlifts
6 Hang Cleans
3 Push Press
Fitness: 35lbs
RX: 55lbs
RX+ 65lbs
COVE MOBILITY WOD
1 min each leg Hamstring Stretch on a Pole
1 min each arm Front rack or lat stretch with a band
WOD
“Jackie”
1000 M Row
50 Thrusters (45 RX both M/F)
30 Pull ups
Coach’s Tip: Jackie should be a sprint. With workouts like this it helps to get a solid warm up. Take your time opening the shoulders and hips and dot be afraid to get a good sweat in during the warmup. It will help you in the workout.
Coach Matt sharing some knowledge with the Saturday morning class…
