Wednesday, October 19th 2016
WEDNESDAY WINS!
Although we love to celebrate victories of all our athletes every day, Wednesday is the day we shine a light on a specific athlete for the wins they find (inside or outside the box). Today we celebrate Scott W. and his ability to now live a ‘pain free’ life.
Scott came to us with a history of back problems. He’s former military and used to leading a very active life. But the pain was chronic and severe… and it was so bad his doctors told him he would never run again. Many people would heed that advice and lead a quieter and sedentary life — but not Scott. He was determined to address the issues at hand and get as strong as possible. And he’s done just that. In fact, since he has started CrossFit, he says he is pain free. And until now, that has never been the case!
Not only is he running, but he’s lifting heavy, attends classes regular and even competed at the Clash of the Cove last weekend. He trains smart — he’s here regularly but listens to his body and takes rest when he knows he should. A family guy through and through, he also roped in his wife and son (you all know Trevor and Denisse!) so it’s now a complete family affair.
We are impressed with his tenacity and appreciate his dedication to his wellness. He is such an inspiration and we are lucky to have him here at the Cove!
FRESH START SKILL WOD
Hang Power Snatch/Power Snatch/Squat Snatch
Very similiar to Monday, we will get more familiar with movements and their nuances. We saw great progress with the Hang/Power/Squat Clean and are looking forward to doing the same productive work with the Snatch!
WOD
12 min AMRAP: 5 Pushups 10 Situps 20 Air Squats 200m Run
Retest of the same workout on 9/19/16. This was the very first workout you did! There are so many ways to see improvement — it might be the number of rounds you do, it might be better quality of movement or it might just be faster recovery time. We’ll be excited to see how everyone does (and feels!) afterwards!
COVE STRENGTH WOD
Front Rack Lunges 10/10/10/10/
(5 on each leg, build in load)
COVE WOD
20 Sit Ups
30 Wall Balls
40 Double Unders
3 Rounds
16 min Time Cap
Fitness: 14/10
RX: 20/14
RX+: 20/14 (GHD sit ups)
COACH’S TIP: You have a little over 5 minutes per round. Think about that after finishing the first round, if you are over or close to 5 minutes then use a few progressions in the next round. Feel free to mix and match GHD sit ups with regular sit ups. You should not be doing 60 GHD sit ups if you are have not done them in over 3 weeks (or if you have not done 60 within a workout before).
