We’ve also added the high-resolution non-watermarked files to a Flickr album, so you can download them and use them however you’d like! Each one of the shots is separate so you can have the ‘real’ and unbranded photo for personal use. Once again, we had a ball on Saturday and if these photos are ANY indication, you all did too!
At 8 PM we release the workout and our website takes a big hit as everyone tries to figure out how much the next day’s metcon is going to hurt so good. It’s the answer to that one question that lets you go to sleep at night. But what do you do with that information?
We are sure many of you then spend the next hour making up a game plan or messaging someone to find out theirs. Not that you should spend THAT much time on it, but it IS something you should pre-think before tackling any workout. For those of you who don’t… or don’t know quite how to think things though, here’s a snippet on Coach Brian’s strategy for yesterday’s Metcon of 6 power cleans and 8 burpees for 9 minutes of fun:
“As I break down this workout I focus on two variables, the length of the work out (9 minute so middle of the road length) and the movements, moderate to light power cleans and burpees box jumps. One of those movements I feel pretty confident about (power cleans) and the other is the bane of my existence (burpees).
With those two variables I can now make a plan. At 9 minutes I want to move quickly but not sprint and burn out at the end. I feel confident that I could do 6 power cleans unbroken but after last week’s workout of power cleans, burpees, and swings, I am thinking maybe I break that up into smaller sets of preserve my lungs and try to control my heart rate For the burpees, I am going to jump up on some of them but other times I am going to step my legs in to preserve energy.
So how did it go? All in all, pretty good. I worked hard, felt accomplished, and enjoyed it once it was over. I was happy with my cleans and they really didn’t effect me negatively at all. In retrospect I think I should have tried a couple rounds of unbroken cleans instead of dropping the bar every 3 reps. Over so many rounds that six to ten second delay added up. What went poorly was my technique of doing burpees. And that is the lesson I learn every time there are burpees and I know I need to practice them more. Because I went in with a strategy to pace myself, I also think I could have increased my pace faster at the end as I had a bit still left in the tank. I started to really try to sprint the workout in the last 1:30 and I think I should have tried that more at the 2:00 minute mark versus the 1:30. All in all, it was a great workout. I feel fitter, I am energzied for the rest of my day, and now I have learned just a little more about my abilities as an athlete that I can now apply these lessons to future workouts. Bring on those burpees in the OPEN!”
Our job is to help you understand the GOAL of the workout, but how you attack it is highly personalized. And with it being “Open season”, trying develop a game plan can do wonders for not just the WOD, but it is a great learning opportunity for any future ones!
THE CROSSFIT OPEN STARTS THURSDAY!!!
We are up to 73 athletes registered! Keep it up!!!
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 those official scores to CrossFit.com but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.
Spend 15 minutes working up to a heavy 3 Rep Snatch
(power or squat)
COVE WOD
15 Power Snatches
25 Sit ups
____Double Unders
4 Rounds
Fitness: 75/55 (30 dubs)
RX: 95/65 (40 dubs)
RX+: 95/65 (50 dubs)
14 min Time Cap
Coach’s Tip: The sit ups are your ‘rest’ here, but don’t go TOO slow as that could eat up a lot of clock. The goal is to go hard and fast on the barbell (it should feel like a LIGHT weight!) and you should get your heart rate reset on the sit ups so you can attack those double unders! Remember to relax those shoulders on the doubles as you don’t want them to be too fatigued as you get back on the bar.
