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Thursday, May 7th 2015
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Thursday, May 7th 2015
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
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    • 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
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May 6, 2015

Thursday, May 7th 2015

CrossFit CoveBlog

AMAZING work on the Deadlifts today!  We’ll compile the data tomorrow when all scores are in, but with the number of PR badges on the WhiteBoard today I think we will see massive increases.

Speaking of data, here’s a bit of nerdy analysis of the Push Jerk increases.  We had 20 athletes PR the Push Jerk.  Comparing the our 1 RM test versus the start this strength cycle to their prior 1RM lifts we saw an overall increase of 415 lbs collectively!  We had PRs increase as much as 185%.  Whatever your number is, be proud.  I’m guessing most people you stop in the street would drop their jaws if you shared what you’ve accomplished.  And maybe be a bit scared of you.

A quick reminder about this Friday’s Whole30 Potlock following the 6:30 WOD.  Please be sure to invite your friends and supporters (even if they’re not members).  All are welcome to WOD AND eat on Bring a Friend Friday!  To make sure we all don’t bring grilled chicken or cauliflower rice, we’ve created a sign up for on SignUpGenius.  If you could fill in what you’re bringing we can better ensure we’ll have a nice variety of foods to sample!

 
SKILL WOD
 
 
10 Ring Rows  (hold for 3 seconds at the top of each rep)
** Break them up — 10 is a lot of reps with a hold **
200 M KB Farmers Carry
3 Rounds
 
WOD
 
30 Box Jumps
15 Power Snatch 
15 Toes to Bar
20 Box Jumps
10 Power Snatch 
10 Toes to Bar
10 Box Jumps
5 Power Snatch 
5 Toes to Bar
-For Time-
18 Min Cap
Fitness 75/55 (20/14)
RX 115/75 (24/20)
RX+ 135/95
 
The morning got off to an awesome start with the 5:30 class hitting crazy PRs!  Spencer shows us a great front rack position on the Thrusters and then… there’s the “WOD aftermath”…
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Wednesday, May 6th 2015 Friday, May 7th, 2015

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