Daily WOD

A COACHES HEAT AND LARRY”S MEAT

A COACHES HEAT AND LARRY”S MEAT

It’s a dream Friday night lights!!!! PLEASE come participate, cheer or just hang out for our FINAL Friday Night Lights! Our very own Larry J. will be there with his Bullhead Pit Beef food truck, so bring the family for dinner and cheer on your coaches as they hit 19.5! Starting around 5 PM. It has been a great open and there have been so many highs for the community as a whole. Come for the fitness and stay for the meat (and the sweet potato hash!).

 

WOD

 

EMOM for 12 min:

1: 15 Deadlift

2: 10 Back Squats

3: :40 sec max strict pullups

 

Rest 2 min

 

EMOM for 12 min:

1: 10 Front Squat

2: 10 Shoulder to Overhead

3: :40 sec max dips

 

Fx: 75/55, j-hook row, box dips or pushups

P: 95/65

O: 115/75

 

P/PP Mod

Deadlift optional: sumo stance

Back Squats from rack

Pullup options: banded (if no coning), j-hook or ring rows

Front Squat (from rack)

Shoulder to Overhead (from rack)

Sub box dips

 

Coach’s Tip: Take this as an active recovery or ramp up the intensity and make it a tough workout for your Thursday.

WEDNESDAY WINS! KATHY L.!

WEDNESDAY WINS!  KATHY L.!

Today we highlight one of our favorite athletes — the amazing and inspiring Kathy L.  She turns 70 this fall, but her energy, enthusiasm and ability rival that of people half her age (or even a quarter of her age!).  She’s proven that age is just a number and her approach to fitness is something people of any life-stage should strive for!

“In my past I’ve had poor luck with physical fitness. I kept hurting myself trying to do it on my own.  I have a shelf full of fitness books that failed me.  Then I pried open my wallet and hired a trainer one day.  I really enjoyed working with a personal trainer, but it got really expensive working out twice a week.  I’m kind of a cheapskate and hated spending all that money.”

I joined my county gym and I was looking for a class setting with guidance so I wouldn’t hurt myself.  I thought I’d get the benefits to help keep me improving but also keep me safe — and I could save a little money too.  But the classes were hard to get in to. They’re crowded and you need to sign up.  And sometimes I couldn’t even get in because I got shut out and I didn’t get the personal attention I needed.”  So that’s when she decided to give the Cove a try.

She’s been at the Cove just over a year and a half and continues to just get faster, stronger and more agile. She credits the coaches, the environment and her fellow athletes for her successes here.  “One of the first sessions I couldn’t do a single burpee, box jump or jump rope. The coaches are all so awesome. Everyone is so patient. I am learning something new every day and I keep seeing improvements.” 

Oh, and she’s been injury-free.  “No aches and pains.  Not a one. The only ‘injury’ I’ve had is sciatica from my desk job!  I honestly feel it’s because of the guidance of the coaches.  I know I’m responsible for myself as well, so I’m really careful.  There’s personal responsibility there, but they are amazing.”  She also loves the fact that we properly prepare her for the workouts.  “I really love the warm ups.  It’s something I’ve never had the discipline to do on my own. Some are really grueling for me.  But it’s part of the reason why I think I haven’t been injured.”

Besides staying injury-free, her biggest overall goal is just to see continued improvement. “I think for me it’s notable that I can actually expect to continue to improve at my age.  Even starting this so late, I think I can continue to see improvements for at least the next 10 years until I’m 80.”

She also has specific and measurable goals, and she’s ticking them off quickly.  “One of the goals I put on the goal wall was to be able to do a box jump.  And I just did my first 12” jump today.  Maybe I’ll try to put a plate on it soon to make it higher, but for now I’m just happy I can do it”.  She also has a goal of doing a full push up.  “I haven’t done one since I was in my 20’s.  Holden has really been working with me on it.  I can do a plank for a full minute now so I know it’s not my core strength, it’s my upper body that needs to get stronger.  I’m confident I’ll get here. I do a tiny bit every day”.

“Everyone is so wonderful and friendly. And like I said, the coaches are just all awesome. And I’m inspired by everything these amazing athletes do. It’s so thrilling to see the young fellas lift so much weight the bar is gong to break.  And these women — they do a chin up and then keep going.  Those (muscle ups) are amazing.  I love watching it all.   I know I can’t compete with those great athletes, so mentally I strive for 2/3rds of the RX.  I scale myself to finish in the middle of the pack and I get a FANTASTIC workout.”

And she’s seeing and feeling the results outside the gym too.  She just came back from a skiing trip to Utah where she claims much more stamina and strength on the mountain than she’s felt in a long time.  “I hike more.  I do the things I love like golf and enjoy generally staying active.” 

As we age, things like protecting bone density and performing simple movements like getting up and down off the floor are really important.  Strength and power output are key elements to living a long and productive life and she’s increasing hers daily.  “My friends are really struggling — with degenerative diseases and age related things.  I’m kind of an outlier now. “ Actually, we’d prefer to say she’s exceptional.

So exceptional that all of the things she could do when she came in, she can now. “I can’t believe I can jump on a 12” box.  I can’t believe I can jump rope 40 or 50 times unbroken.  In our first classes I couldn’t do a single one.  I can even do burpees now.  I was away and saw Brian’s note about “out of town workouts”.  And there was one that said “100 burpees for time”. I didn’t do 100 — I did 70 — and it took me a long time, but I did them.

And best of all, she’s so intelligent about all of it.  She doesn’t over-reach, but she also doesn’t go soft.  She comes out sweaty, more fit… and safe too.  We think it’s the ultimate win-win relationship. She is inspired by the athletes around her and they are inspired by what she is doing.  When you see her, please give her a huge high five and tell her job well done!

 

WOD

“Hypoxia”

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Rest 1 minute

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Rest 1 minute

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Each round you pick it back up from where you ended from in the last AMRAP

 

P/PP Mod

-Modify Burpees: Up-downs or incline / box burpees

-Mod cals if necessary

-Sub 25 light & fast russian KB swings

 

ACCESSORY

 

Tabata Style

4 rounds straight – Handstand/Inverted Hold

4 rounds straight – Jumping Air Squats

4 rounds straight – Purpees (Pushup first + Burpee)

 

P/PP Mod

Tabata Style

-Can opt for legs up the wall if it’s comfortable being on your back – if not going upside down, L-sit DB hold (holding DBs in OH position)

-Omit jump in Air Squats

-Sub wall, box or knee push ups

 

Coach’s Tip: Bodyweight bananza today for the Cove.  If you are working on DUs, today would be a good dy to stick with them.

 

Hassan shows us how it’s done!

Tuesday 3/19/2019

FRESH START CHALLENGE!

 

We are excited to announce that starting on April 8th we will be running another Cove Fresh Start Challenge. For those not familiar with this program it is a female-only class dedicated to new athletes looking to make a change in their lives. We know that through intelligent coaching, programming,  dialing in nutrition and providing a supportive environment we can make dramatic changes in one’s health and fitness.  We see that every day here at the Cove.  But sometimes it’s scary just walking in the door — and this five-week program is meant to help people alleviate and overcome those fears.

Not to mention that some of our most amazing and inspiring Covies are ‘graduates’ of past Fresh Start Challenges!  Vanessa H, Stephanie A, Meredith N, Rocarla T, Bethany M and Brenda D (just to name a few!!!) might not have otherwise found us if it were not for this program!

It is the mission of the Cove to support all athletes in their fitness endeavors, and this is a program we are especially proud of.  It’s amazing what can happen in just five short weeks.  Take a look at this video if you have any doubt!

We are limiting this program to 10 women, so you know anyone who might be interested we would love to talk to them. They can find out more and sign up for an interview with us at this page.

 

WOD

 

“Push and Pull”

For time:

40 Wall Ball

10 TTB

30 Wall Ball

20 TTB

20 Wall Ball

30 TTB

10 Wall ball

40 TTB

 

Time Cap: 14 min

 

Fx: 14/10, hanging leg raises

P/O: 20/14

 

ACCESSORY

 

“Lactic Acid Rush”

3 rounds-

10 Front Squats as fast as possible

:20 sec hold at bottom of squat

Rest between rounds as necessary

 

Fx: 95/65

P/O: 135/95

 

Coach’s Tip: Pick a pace on the metcon that you can keep Wall Ball sets to no more than 2.  T2B will add up quickly and need to be broken up.

 

Nothing but focus and determination from Tony C. at all times!

FRESH START CHALLENGE!

FRESH START CHALLENGE!

 

We are excited to announce that starting on April 8th we will be running another Cove Fresh Start Challenge. For those not familiar with this program it is a female-only class dedicated to new athletes looking to make a change in their lives. We know that through intelligent coaching, programming,  dialing in nutrition and providing a supportive environment we can make dramatic changes in one’s health and fitness.  We see that every day here at the Cove.  But sometimes it’s scary just walking in the door — and this five-week program is meant to help people alleviate and overcome those fears.

Not to mention that some of our most amazing and inspiring Covies are ‘graduates’ of past Fresh Start Challenges!  Vanessa H, Stephanie A, Meredith N, Rocarla T, Bethany M and Brenda D (just to name a few!!!) might not have otherwise found us if it were not for this program!

It is the mission of the Cove to support all athletes in their fitness endeavors, and this is a program we are especially proud of.  It’s amazing what can happen in just five short weeks.  Take a look at this video if you have any doubt!

We are limiting this program to 10 women, so you know anyone who might be interested we would love to talk to them. They can find out more and sign up for an interview with us at this page.

 

STRENGTH

Every 2 minutes for 12 minutes (6 sets):

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

*increase weight every round

 

WOD

 

“The Worst Sandwich Ever”

 

For time:

500m Row

10 Deadlifts

10 Hang Power Clean

10 Shoulder to Overhead

500m Row

 

Time Cap: 9 minutes

 

Fx: 95/65

P: 155/105

O: 185/125

 

Coach’s Tip: Lots of skill work for the Clean today so if you need help with it definitely come on in.  The metcon is a sprint style workout where you should be doing movements unbroken or in two sets.

 

Gerard S. having a serious heart to heart with his medicine ball…

Saturday 3/16/2019

PARTNER WOD

 

“Copy Cat”

You-go-I-go style-

30 min AMRAP:

20 Wall Balls

12/9 Cal Bike

4 Dball over the shoulder

*Holding one band together, run 400m after every round

Scoring = rounds & reps

 

Fx: 14/10, 50/30

P: 20/14, 70/50

O: 20/14, 100/70

 

Coach’s Tip: So the flow of the workout will look like this:  Partner 1 does 20 wall balls, Partner 2 does 20 wall balls. Partner 1 bikes, then Partner 2 bikes. Partner 1 dballs, Partner 2 dballs (finish the work before the other partner works). Then, both people run together.

19.4!

OPEN WEEK FOUR!

 

“19.4”

3 Rounds of:

10 Snatches (65/95)

12 Bar-Facing Burpees

THEN REST THREE MINUTES BEFORE CONTINUING WITH:

3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

TIME CAP: 12 MINUTES (INCLUDING 3 MINUTE REST)

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Thursday 3/14/2019

WOD

 

“Buzzer Beater”

1 minute intervals-

25 DU

2 Shuttle Sprints

1 Squat Snatch

 

*Shuttle Sprint: 30′ cones; down and back = 1 rep

*If you can’t fit everything in a minute; take the next minute off as rest and then continue

 

Time Cap: 15 min

 

Fx: 85/55, 1:1 Single Under

P: 135/95

O: 165/115 or 75% of 1RM (whichever # is higher)

 

ACCESSORY

 

4 rounds-

8 Hanging Leg Raises w/ 3-sec pause at L-sit position

5 High Box Jumps (do not go higher than 40″)

Rest 1:00

 

Coach’s Tip: Today is about speed with a technical weightlifting movement at the end.  Each interval should be done as fast as possible with the major focus being the Snatch.  Take your time to set up and execute with precision.

Wednesday 3/13/2019

OPEN WEEK FOUR APPROACHES

We have made it half way through this year’s CrossFit Open with only two more workouts left.  For this Friday night we will be going to Hysteria Brewery to celebrate to completing another workout together.   Stop on over after completing 19.4.

 

WOD

“Farmville”

For time:

150 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

100 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

50 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

 

Time Cap: 11 min

 

Fx: 35/25

P: 53/35

O: 70/53

 

ACCESSORY

 

Accessory Pt 1

2:00 DBall Hug Hold

*If the ball drops, penalty is 30 cal bike after Accessory Pt 2

 

Fx: 50/30

P: 70/50

O: 100/70

 

Accessory Pt 2
4 rounds

:40 sec side plank/:20 sec rest

:40 sec side plank/:20 sec rest

:30 sec hollow rock hold/:30 sec rest

 

Coach’s Tip: Nice and grippy today with some underlying core work.  Pick a weight for the Farmers Carry that you do in a least 100′ increments.  KB Swings should be mostly unbroken.

 

All smiles after this workout

 

Tuesday 3/12/2019

STRENGTH

 

Every 90 seconds for 9 min (6 sets):

2 Squat Cleans

*Same weight across (~70-80% of 1RM)

 

WOD

 

“Decisions Decisions- the Sequel”

For time:

81 Thrusters

81 Calorie Row

81 Pull-ups

*Athlete can break up the reps and sets into whatever format they want

 

Time Cap: 20 min

 

Fx: J-hook row, 75/55

P: 95/65

O: 95/65, C2B

 

Coach’s Tip: Metcon comes down to strategy.  Chip away at your weak movements early but throw some of your stronger movements in there to break it up.  Finish up strong!

 

The Open is electric at the Cove!  Anna B. crushing it per usual…

Monday 3/11/2019

WOD

 

“Who do we Appreciate?”

AMRAP in 18 min:

2 Ring MU

4 Deadlifts

6 Bar Facing Burpees

8 Box Jumps

 

Fx: 185/125, Ring Rows x 3, 18/12

P: 245/165, 24/20

O: 275/185, 24/20

 

P/PP Mod

Sub Ring Rows

Deadlift mods: optional sumo if conventional is no longer comfortable, optional Romanian DL or double KB / DB deadlift – can create elevated surface using plates

See mods for finisher

Modify box height or sub box step ups or lateral step ups

 

FINISHER

 

“Jackrabbit”

30 Bar Facing Burpees

Time Cap: 4 minutes

 

P/PP Mod

Modify burpees as needed: up-downs, elevated on box + air squat OR sub 30 slam balls + step over

 

Coach’s Tip: More movements that we may see in the Open for the last two week so let’s get some practice at them all.  Reps are low but rounds will add up.  Quick transitions with minimal rest is key.