9.28.13 Partner WOD

Saturday, 9.28.13

Warm-Up:  Block Run

WOD:  Dice Game

*ODD – 25 Air Squats (both partners)

*EVEN – 15 Push-Ups (both partners)

*to be performed with every roll

1. 40 Burpees

2. 40 KB Swings (53/35)

3. 40 Toes-to-Bar

4. 40 Wall Balls (20/14)

5. 80 Leg Raises

6. 40 Sit-Ups

(Partners share workload, only one partner working at a time)

Dessert:  Block Run


9.27.13 WOD

Friday, 9.27.13


WOD:  400m Run (Max Effort)


1 Rope Climb

20 Box Jumps

30 Front Squats

40 Double Unders

50 Sit-Ups

400m Run

30 Push Press

20 Single Leg Burpees (alternating)

1 Rope Climb

Dessert:  Tabata Goblet Squats (Bottom to bottom)


Guided Lifestyle Tour & 9.23.13 WOD



Did you read Carly’s blog post this past week?  If you missed it here’s the link:  http://www.crossfitrove.com/2013/09/20/guest-entry-from-the-spider-monkey-coach-9-19-13-wod-2/.  We, the coaches at CrossFit Rove, are passionate about YOU.  We want to help you achieve your goals, no matter the size, and often those goals are linked to the fuel you put in your body.  That fuel affects the way you feel emotionally, mentally, and physically.  A person could spend their lifetime wandering from fad diet to fad diet trying to make lasting changes.  We all see it happening around us; whether it’s a co-worker, friend, or family member, we see the ongoing battle with food.  We want to join forces and fight the battle alongside you!

This coming Saturday, September 28th at 9am, we will have a strategy meeting, a roundtable discussion in the War Room, if you will.  The War Room.  Sounds pretty BAD$&@!  The battle plans are called GUIDED LIFESTYLE TOUR.  There is no monetary commitment.  We are not charging a fee because we believe it is the responsibility of every CrossFit box to help its community wage war on an unhealthy lifestyle.  If you can’t be there Saturday, let us know!  We are in this together; on the FRONT LINE.

Monday, 9.23.13

Warm-Up:  10min AMRAP

2x Run to street & back, 10 Air Squats, 10 Sit-Ups, 10 Push-Ups

Skill:  Rope Climbing

WOD:  “Falkel” Hero WOD

25min AMRAP


8 Box Jumps

1 Rope Climb



Guest Entry from the Spider Monkey Coach & 9.19.13 WOD

Img_0536-001My “BEEF” (Pardon the Pun) with Paleo Challenges

It never fails.  People embark on a Paleo Challenge, only to celebrate the end of their 30 days of clean eating with a huge binge.  Ice cream, cookies, cheesecake, fried prawns, lasagna, waffles; you name it, they eat it!  What’s the problem with that?  Well, for starters, they have just undone any progress they might have made during that month without even knowing it.   Unfortunately, many people begin a challenge with a false understanding of its purpose.  After eating clean for 30 days, the bragging rights begin and they talk about how they made it through the challenge successfully…..hmmmmmmm.  Seems like a bit of a contradiction in terms, doesn’t it?  The response in my head is always the same, “Wow, super impressive!  Now, how about a real challenge?”  EAT. CLEAN. AS. A. LIFESTYLE.

So what is a true  “30 Day Challenge”?  It’s actually referred to as an elimination diet.  Many nutritionists and doctors will recommend this type of a diet as a method to find allergies and intolerances.  It’s also proven to be really useful in “resetting” cravings.  Here’s how it works:  for 30 days, you eat only the foods specified which are usually hypoallergenic foods, or those known to have the least amount of inflammation in the body.  After the 30 days, foods are slowly re-introduced back in, one at a time.  Interestingly enough, some people find that they have intolerances to things that they normally eat all of the time.

The insight you gain from an elimination diet can be life changing.  Intolerances often manifest themselves as headaches, heartburn, bloating and gas, sluggishness, irritability, water retention, etc.  As you add a food back in, you are able to pinpoint the cause of these reactions.  Obviously, this is not just 30 days; it’s a complete overhaul and a total lifestyle change.  It HAS NO END DATE!!!!!

Here’s another benefit:  this info can be useful when it comes to vanity, too (whether we want to openly admit it or not, we all want to look like we work out!!!!)…Friday night’s Oreo Cheesecake Blizzard might not look so appealing when you have to be in a swimsuit on Saturday.  Especially if you know that the dairy intolerance is going to cause bloating and horrendous gas!!!  Save it for Saturday night with your significant other.

Now that I’ve gotten that load off of my chest…..who’s up for a REAL challenge?????  Stay tuned for details!

Coach Carly

Thursday, 9.19.13


WOD:  “Super Sprint”


100m Run


100m Run

8 Pull-Ups

100m Run

12 HR Push-Ups

100m Run

16 Air Squats

100m Run

20 Sit-Ups

100m Run