WEDNESDAY WINS!We love celebrating the wins of our athletes whether it is a new PR set or a personal goal accomplished outside the box. Today we celebrate one our harderst working athletes, Ashley C. She is also a ‘graduate’ of the Fresh Start Challenge and has been committed to her health and fitness since she walked through our doors. And while she continually inspires ALL of us, we hope the ladies of this Fresh Start challenge see where this journey can take them! Last week at lunch she went dress shopping. She, like many of us have done, was procrastinating — because when you don’t feel good about yourself it’s just not “fun” to shop. It’s easy to push aside or forget all the hard work you’ve been doing and realize that changes ARE happening. Well, this is exactly what happened to her. She kept reaching for larger sizes, as she was accustomed. And she kept having to go smaller and smaller! She said to us “It was literally the best feeling to drop down to a size small and question if I should go down another size!” She says she’s still not at her ideal “body image” (we think she’s nuts) but says this has been her most favorite journey. And there’s always a common credit to these successes. She said “I wouldn’t have been possible with out the Challenge and the rest of the Cove crew”. As we always say, it IS about you, but it takes about ALL of us. Thank you, Ashley, for sharing this. And thank you all the athletes at the Cove for your unwavering support!
SIGN UP FOR CLASH AT THE COVE!
We are slowly seeing names added to the White Board at the gym… but come on people! This is a GREAT way to test your own limits and stretch a little outside your comfort zone. BUT, you can do it in a completely SAFE and FUN environment! If you’re still uncertain about whether or not this is something you can do, here are last year’s workouts. If you think you could do any of these WODs, you should be signing up!!!!
WORKOUT 1: “Race to the Rope”
Clock will be set for 11 minutes. In 11 minutes the athlete must complete the following tasks:
Part I: 500 Meter Row (400M for Women), 400 Meter Run, 2 Rounds
Your score will be the time to complete the workout.
Part II: With the remaining time the RX division will attempt to get as many double unders until the clock runs out. For the scaled division – max unbroken single under in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
WORKOUT 2: “Dance with the Devil”
6 Thrusters at RX 95/65lbs, Scaled 75/55
6 Burpees Over the Bar
6 Pull Ups RX, Jumping Pull Ups Scaled
8 Minute AMRAP
WORKOUT 3: Clean and Jerk Ladder. One minute to successfully lift the following weights. Your score will be the heaviest weight you achieve up the ladder.
Men’s RX 135 – 155 – 175 – 195 –205 – 215 – 225 – 235
Men’s Scaled 95 – 115 – 135 – 155 – 175 – 185 – 195 – 205
Female Scaled 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125
Female RX 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145
FRESH START CHALLENGE
STRENGTH WODWork up to a heavy 5-Rep Deadlift
WOD4 Rounds for Time: 15 KB Swings 10 Box Jumps F: 18lb KB/ 12″ box RX: 26lb KB/ 18″ box RX+: 35lb KB/20″ box
COVE STRENGTH WODTake 10 minutes to warm up to a heavy Power Clean weight for the WOD
COVE WOD3 Power Cleans 12 Sit ups 300 M Row 30 Seconds Rest 7 Rounds Fitness: 135/95 RX: 185/125 RX+: 225/155
Coach’s Tip: No typo above. We are going HEAVY today. We expect very few people will be able to hit those RX and + numbers, so choose a weight that is heavy FOR YOU! Don’t worry about what the person next to you is doing. You will have :30 rest before your next Clean attempts (at the bottom of every round rest is baked in) so let’s see what we can pull tomorrow! And remember, the strength portion is designed to help you make a smart decision.