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Thursday, November 19th 2015
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Thursday, November 19th 2015
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
pete
November 18, 2015

Thursday, November 19th 2015

CrossFit CoveBlog

DO YOUR MATH!

We are doing our best to keep classes moving on time, but there are some easy things we can all do to get us done and out in time.  When we are taking scores at the WhiteBoard, please know your numbers! Especially as classes get bigger and we have a lot of data to capture it means a LOT if you don’t have to do math or count plates in your head when we’re inputting weights or times.

We know (trust me, we know!) that it’s hard to remember things after you are exhausted and laying on the floor, but take a moment and count your barbell weights.  Men’s bars are 45lbs, women’s bars are 35lbs and the training bars are 15lbs.  When we ask for the weight you used, give us the TOTAL weight. Saying “I used the small bar with a ten and a 2.5lb on each side” makes it hard for the coach to move quickly through the group.  The small bar with 12.5 lbs on each side is a 40lb bar (12.5 plates + 12.5 plates + 15lb bar.  The total number (40lb) is what we need!  

There are lots of things you can do to help yourself remember “data”. Keep your phone nearby and take a pic of your barbell.  Or grab one of the small white boards and a marker and write down your time and weight as soon as you are done so you don’t forget it.  And don’t be ashamed to bust out your calculator app to add everything up… we’ve all been there.

We know it sounds silly, but little things like this make a big difference for us!

STRENGTH WOD

Front squats 
4/4/4/4 (same weight across)
*only four sets, so make it heavy!*
 

WOD

21-15-9
Pull ups
Front rack lunge 
Hanging power clean 
Fitness: 95/65 (scale down with KB lunges if need be here)
RX: 135/95
RX+: 135/95 (chest to bar)
Pete S. getting ready to throw some heavy weight overhead…
 pete
  
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Wednesday, November 18th 2015 Friday, November 20th 2015

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7175 Oakland Mills Road, Suite M
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