Daily WOD

Save the date!

 SAVE THE DATE!!

 It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

MOBILITY WOD

15 Banded Pull aparts

15 Scap Push ups

1 min Shoulder Stretch on a Box

3 Rounds

WOD

10 min EMOM

8 Power Snatches

Max Doubles

Fitness: 45/35 (max singles)

Performance: 75/55

Open: 75/55

Coach’s Tip: This workout will feel similar to Open 14.1, but with a  little different stimulus.  It is 80 power snatches so make sure you are cycling with good form.  The first round or 2 will be quick, but since there is no built in rest it will start to get very taxing.

 

 

 

COVE ANNIVERSARY BASH!

 SAVE THE DATE!!

 It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

PARTNER WOD

0-8 Minutes

M/M- 50 Cals on Assault Bike

M/F- 44 Cals on Assault Bike

F/F- 37 Cals on Assault Bike

With Remaining time

20 Power Cleans

Max Burpees

8-10 minutes = Rest

3 Rounds

Fitness: 95/65

Performance: 115/75

Open: 165/110

Score = Total burpees.  One partner working at a time, Divide the work up however you choose.

Coach’s Tip: Unlike yesterday’s ‘active recovery’ style workout, today will leave you on the floor.  This is a fun, but super challenging partner workout. You should be on the bike around 3-4 minutes (and no longer).  Coaches will get you off the bikes at 4 minutes and encourage you to scale the cals for the next rounds.  The 20 power cleans after that should take another 2-3 minutes.  Then 2 minutes or less for max burpees.

Covies love a good partner WOD!

 

 

 

#noplacelikecove

 I LOVE OUR ‘GYM’

 

 Today I dropped in the gym near our new house to log some meters.  I was stuck at the house waiting on technicians and deliveries and only had an hour to spare, so driving to the Cove wasn’t an option.  It was my first time there, but also my first time in a ‘globo gym’ in quite some time.  EVERY bit of my time there was a rock solid reminder of why CrossFit (but especially the Cove) is so amazing.

 

The facility is what you’d expect. A sea of elliptical and treadmills and a machine “work” single body part — one at a time.  The people, while I’m sure lovely at the core, looked miserable. There was no laughter, cheering or even smiles.  Eye contact was minimal, except when I felt some stares as I grunted through an intense tabata interval.  I did walk by someone on the way out and said “keep it up” and the look on his face was pure confusion.

 

The place was carpeted.  WHAT?  How would they clean Ronnie’s pools or Josh’s sweat angel?  Oh, that’s right!  No one was sweating!  I’m not joking… people looked fresh as daisies.  There was no one laying on the floor… or even breathing heavy.

 

We get more work done in five minutes than they did in an hour.  To me, multitasking at the Cove means trying to grab some chalk or water while I transition in a matter of seconds from one thing to another.  THIS is a whole different kind of multitasking!  (I snapped this while resetting my tabata clock on my phone next to the rower).  Ironically there is a countdown clock in the photo but it runs on 45 second cycles for eternity and is supposed to keep these people moving. It didn’t.  Too busy on their phones texting, I don’t think they knew it was there…

 

I had a hard time motivating to the soft rock station playing.  Sure, Sheryl Crow is nice for a car ride, but not for heavy Cleans I did between rowing to break up the sets.

 

There were no towels (and certainly no scented and chilled towels).  There were no bumper plates.  No whiteboards where I could count my meters (I borrowed a pen and used a business card from the trainer’s desk).   Oh, and don’t get me started on said “trainer”.  That’s a whole different post!  No music blasting.  No Franey ‘majestic’ clapping.  But most importantly… no Covies.

 

Sometimes you don’t know how great have have it until you don’t.  So, more than anything, I cannot wait to see you all tomorrow!

 

STRENGTH WOD

8 min EMOM

3 Back Squats (build up in load)

 

WOD

30 Second On/30 Seconds Off

Box Jumps

Goblet Squats

Low Plank

Toes to Bar

4 R0unds

 

Coach’s Tip:  If you choose your weights right, the strength work will be challenging.  Be sure to keep your form in tact through every single rep.  One minute goes quickly, so pre-think your increments and change the bar quickly!  Think of the Metcon as more of a recovery day.  30 seconds on and 30 seconds off is hard to reach a super high intensity with, especially when low planks are thrown in there.  That is the whole point people!  We need days that act as recovery and do not push the limit to the max.  It lets you sweat without totally breaking yourself down.

 

Twinning!

 

 

 

 

The “Committed Club”

 THE COMMITTED CLUB
 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month of December.  At the end of the month we will list everyone on the “Daily WOD” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

 

STRENGTH WOD

Push Jerks 3/3/3/3/3 (Work to about 70% of 1 RM)

Push Press 5/5/5/5/5 ( Work to about 70% of 3 RM)

15 banded push downs between each set

https://www.youtube.com/watch?v=9WnPYf6rJBw

 

WOD

10 Deadlift

20 Single Arm DB Push Press (10 each arm)

10 min AMRAP

 

Fitness: 185/125

Performance: 205/135

Open: 225/155

 

Coach’s Tip: The strength work has banded push downs between each set. They are a benefit to the push press cycle, but will strengthen the arms generally speaking.  The percentage work today should not be extremely heavy– it is the beginning of our cycle so we are pushing form over anything else!  The push downs will also be fairly taxing. Today’s Metocn is all about a solid pulling moving directly into a push movement. Should be a FUN combo!

 

We say it a hundred different ways when teaching Cleans. “Patience on the pull”…”Don’t bend those arms until your hips are open”…”When the elbow bends the power ends”.  And Kyle has listened!  Be like Kyle!

 

 

 

 

Bike & Row Challenge

 TO BIKE OR ROW… THAT IS THE QUESTION!

If you plan on signing up for the bike or row challenge, do it NOW!  Time is ticking!!  For those of you who have no idea what we are talking about, to add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option… a 100 mile assault bike challenge! You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017.

Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym.  Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.

THE COMMITTED CLUB
 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month.  At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

 

WOD

50 Cal Row

40 Sit Ups

30 Front Squats

100 Double unders

30 Front Squats

40 Sit ups

50 Cal Row

Fitness: (95/65) 200 Singles

Performance: (115/75)  100 Doubles

Open: (135/95) 150 Doubles (30 Toes to bar)

Coach’s Tip:  We’ll get after a longer workout today after Monday’s 14 time capped WOD.  The Front squats are the crux of this workout and they should be done in sets of 10+ on the first 30 and be more challenging on the second set of 30.   YES, the meters rowed in the warm up and Metcon count towards your Row Challenge totals!.

 

 

There’s nothing like a game of “Rock, Paper, Scissors” to decide who goes first on a Partner WOD.  Yes, this really happened!

 

 

 

 

BIKE OR ROW CHALLENGE?

 BIKE OR ROW

To add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option, a 100 mile assault bike challenge (my quads are already sore thinking about this).  You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017.

Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym.  Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.

THE COMMITTED CLUB
 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month.  At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

 

STRENGTH WOD

PUSH PRESS CYCLE:  2 Push Press with Pause in the Dip + 1 Push Press

JERK CYCLE:  2 Push Jerks with a pause in the dip + 1 Push Jerk 

WOD

30 Burpees 

25 Pull ups 

30 KB Swings 

2 Rounds 

Fitness: 35/26

Performance: 53/35

Open: 70/53

A hundred miles on the assault bike looks like a ton of fun!

 

 

 

 

Open Gym 9a – Noon

OPEN GYM 9a-NOON.   NO YOGA! 
We will be open at 9a per usual!  It’s a good time to go meter-hunting if you are doing the row challenge.  BUT please do not sacrifice form for distance.  Lower back soreness and blistered hands come along with rowing too long or rowing without solid form.  More to come on this, but try not to hit more than 5K per session if you haven’t been spending time on the erg!
 We love when family drops in!  #sistersinlaw

 

Back to a regular schedule!

REGULAR SATURDAY SCHEDULE 

 

We are back on with a normal schedule with classes at 9, 10 and 11.  Competitor’s class will be at 8am per usual!
 
THE 100,000 METER
ROWING CHALLENGE
IN ON!

 

The Cove holiday tradition started yesterday.  The goal is to log 100,000 meters of the erg (rower) before December 31st. It may seem like a daunting task but if you can hit it regularly you will be surprised how much you can do. There will be plenty of Cove athletes joining in this challenge and the company makes the time on that Concept 2 so much more enjoyable (no seriously).

 

STRENGTH WOD

5 I’s, Y’s and T’s

10 Shoulder Taps

30 Second Couch Stretch (each leg)

3 Rounds

PARTNER WOD

12 KB Swings

9 Burpees

200 M Run

6 Rounds

Coach’s Tip:  Today we work on our shoulder health and doing a Metcon that will require you to do a good amount of work!  Simple in design, the goal for you is to “just keep moving”. With less complex moments, use it as a welcomed time to work on breathing and pacing.

#fitfamily 

 

Abbreviated Friday Schedule

ABBREVIATED FRIDAY SCHEDULE 

 

We have a limited class schedule today with classes at noon, 4:30 and 5:30 PM. There will be coverage in the kids room for the 5:30 PM class.
 
THE 100,000 METER
ROWING CHALLENGE
STARTS TODAY

 

The Cove holiday tradition starts today.  The goal is to log 100,000 meters of the erg (rower) before December 31st. It may seem like a daunting task but if you can hit it regularly you will be surprised how much you can do. There will be plenty of Cove athletes joining in this challenge and the company makes the time on that Concept 2 so much more enjoyable (no seriously).

 

STRENGTH WOD

Wide stance box Squats 

3/3/3/3/3 

PARTNER WOD

7 Front Squats

10 Slam Balls

10/7 Cals Assault Bike 

AMRAP 15 minutes

One person does a whole round then the next person does a whole round.

Fitness: 95/65

Performance: 115/75

Open: 135/95

Coaches Tip:  The goal of this workout is to move quickly through each round. Be sure to pick a front squat weight that you can move quickly in the early rounds of the workout. When you hit the assault bike it should be a sprint to the finish line.

Misa digging deep on the assault bike. 

 

Thanksgiving WOD

100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK!  This challenge was so much fun last year we decided to do it again.  It even inspired a few of our athletes to row 1,000,000 in a year!  Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up?  Not a thing!  Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in!  You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like.  Any rowing we do in WODs or warm ups counts to your total.  Your only requirement is to update your total meters on the whiteboard as you make progress.  If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence.  Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.

 

THANKSGIVING FULL SCHEDULE

 

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY): 9am and 10am.  No sitter coverage.
  • FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY: Regular Open Gym 9a-Noon

PARTNER WOD

Partner DT (Time)

12 Deadlifts
9 Hanging Power Cleans
6 Push Jerks
10 Rounds

(10 Rounds Total, each person does a round then rests until the other person is done their round)

 

Coaches Tip: This workout is slightly different than DT. You get a little more rest between rounds so you can push the pace a little faster.