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Monday, June 14th 2015
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Monday, June 14th 2015
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
kim
June 14, 2015

Monday, June 14th 2015

CrossFit CoveBlog

It’s another GIRL!  Today we will tackle GRACE for the first time.This is a quick WOD but will require explosive movement. You MUST maintain proper form with each lift (and descent!).  Address the bar properly every time… don’t round the back… use your hips… quick dip and drop under the bar. All the things we review EVERY time when we clean and jerk (but when you are doing 30 in a row sometimes we get sloppy).  DO NOT GET SLOPPY!

Some tips:  Use a hook grip if you can. Don’t forget to use your hips on BOTH movements to work most efficiently.  And control your breathing. It’s easy to forget under fatigue, but it’s the basics that will carry you through. If you can string them, great… but do not push yourself to failure.  Some great times have been logged with going singles the whole way.  Thinking about it as singles with a big deep breath in between is good strategy, as long as you don’t let more than four or five seconds go by in between reps (its easy to talk yourself out of picking that barbell up!). If you’re shooting for sub-5:00, then you have 10 seconds to complete each movement, sub-4:00 is 8 seconds, sub-3:00 is 6 seconds, sub-2:00 is 4 seconds. Give yourself x amount of time for each rep, and stick to it as best you can.  Or play it by ear and see how it goes!  Just have fun with it!

 
   
WOD
“Grace”
 
30 Clean and Jerks (for Time)
 
Fitness 95/65
RX and RX+ 135/95
 
-Rest 5-10 minutes (stretch, cool down and get ready for strength portion)
 
SKILL WOD
 
3/3/3/2/2 Cleans with a pause below the knee (go up in weight)
(between each set hold a high plank for 45 seconds) 
3/3/3 Clean Pulls (use 110% of clean)
CLEAN PULLS DEMO
-Rest 5-10 minutes (stretch and warm up for WOD)
 
Kim looking strong on her overhead squats during “Nancy”…
kim
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Sunday, June 14th 2014 Tuesday, June 16th, 2015

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