MINI PR PLATES
ONE POUND MINI PLATES
We had another great week of training this week at the Cove and we saw lots of breakthroughs and personal records with our strength work. As we get more experienced as an athlete, it gets more and more difficult to make those gains. To help you see that progress, we added some one-pound plates to the weight stacks. A two-pound increase might not seem like much, but every little bit counts.
WELCOME COACH CARLOS
COACH CARLOS!
Most of you probably know Carlos S. from his fast times and heavy lifts on the WhiteBoard, And while he’s one of the most beautiful movers and outstanding athletes out there, he’s also one of the kindest and most generous we know. He loves to help people fine-tune movement, whether it’s a high level skills like muscle ups or basic body upkeep with mobility drills. He’s been amazing to have as an athlete here for over four years and we are thrilled to announce him as our next Cove Coach! Making the transition from athlete to coach isn’t always easy, but we know this community will rally around him and support him in his new role. He’s a wealth of information and so eager to make a difference, so please tap into that. We asked him to give us a few thoughts on his journey and how he approaches fitness, so take a look below. We built this place to be a ‘playground’ where things that once seemed impossible no longer are – and it’s clear he shares that belief. Welcome aboard Carlos. Let’s play!
“I first came across CrossFit when I watched the 2015 CrossFit games documentary (“The Fittest on Earth”) and I remember thinking how cool it was, I mean, these people were able to do just about everything from weightlifting to gymnastics, double-unders, handstand walks and more. It was amazing to see and thought I might want to try that one day. A year later I found myself getting bored of regular gym training with no results, I found the Cove through a simple online search and jumped on their free week trial. This place has become such an important part of my life since then. As an athlete I’ve worked my way up from scaled to Rx and learned a ton of new skills, but for me, it’s not just about working out. I used to be very introverted and straightforward, but the people here are genuinely nice and friendly and I couldn’t help making new friends and being social. The Cove has changed me in so many ways.
I now see CrossFit as a huge playground for adults, where you are challenged to take on a series of tasks that you need to complete to best achieve your goals. In my case, I enjoy doing that on a high level for myself. And as a coach, I look forward to helping people reach their potential so they can enjoy it on whatever level they are striving for.”
Carlos from last year’s Memorial Day Murph (coming soon!)
FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
OPEN WORKOUT 21.4
FREE MUSCLE THERAPY SESSIONS
WITH UNBOUND MUSCLE THERAPY
James Barbosa (of Unbound Muscle Therapy located here at the Cove) will be doing FREE 10 minute sessions during our “Friday Night Lights” Open event this Friday from 4:30p to 7p! You can sign up for a session before OR after your workout as he’s great for both pre and post workout therapy.
Reservations are required, so please use this Google doc to sign up and hold your spot! He’ll be working near the garage doors with open air flow and sessions will be approx. 10 minutes long (with 5 minutes allowed for transition and cleaning in between), so if you sign up, please be on time!
COVE APRIL NUTRITION KICKSTART
There are so many Cove athletes working so hard to get fitter, stronger and healthier so that they can live their best lives. This hard work has truly paid off as we continue to see so many people making such great progress. To get the most out of all that work though, we need to add the nutrition piece to our training. And starting in April, we are excited to announce the April Nutrition Kickstart.
In the past, we have done a number of challenges at the Cove and seen great improvements in people’s health, body composition, and performance. The focus of this iteration will not be a challenge, rather that we are doing a kickstart. Nutrition isn’t a one-time, 30-day thing, rather it is a series of principles and habits that need to become part of our everyday lives. The goal of this kickstart is to build that foundation that will last for a lifetime to success.
Coach John of “John Creveling Fitness” has been running this kickstart with his current nutrition clients with great success and he is looking to bring it to our Cove athletes. The kickstart will include the following
-An individualized Nutrition Guide- a 14-page e-book that breaks down your individual calorie and macronutrient needs based on your goal, dietary preferences, daily activity, and other metrics
-A 30-minute virtual Kickoff meeting (April 3rd at 6 PM) to go over the 4-week framework, how to read and utilize your Nutrition Guide, and how to get the most out of the lessons to start making immediate and lasting changes
-Mary Teunis E-Cookbook- filled with super easy, healthy, and delicious breakfasts, lunches, dinners, and snacks. All recipes come with nutritional breakdowns for easy tracking. (Seriously, some of these recipes take 10 minutes or less)
-Daily nutrition and movement lessons to help you get the most out of your food and workouts
-Weekly Plans of Action- healthy habits that you can immediately implement into your daily life to help reach your goals
-A private Facebook group to help support, motivate, and discuss different aspects of nutrition and training
-Direct access for questions, analysis, opinions, etc
-Two InBody scans at the start and conclusion of the kickstart(a $40 value)
The cost for this program is $65 and we are limiting it to 20 people. So if you are interested in being part of the program, just email us at info@crossfitcove.com.
