Daily WOD

STRENGTH

 

4 sets:

3 Push Press

Ring Support Hold 20-30 Seconds

Rest

*increase weight on Push Press

Open: 3 Push Press + 2 Muscle ups into 5 Ring Dips

*increase weight on Push Press

 

WOD

 

5 Rounds for Time:

300/250m Row

15 KB Swings

10 Burpees

 

Fitness-  35/26

Performance-  53/35

Open-  70/53

 Coach’s Tip: Overhead strength piece mixed with some gymnastics.  For those that have a hard time with the rings, this is some great practice with static holds helping to work on your stabilizing muscles in your shoulders and chest.  Finish off with a sprint-style metcon.  The 200m runs should feel super easy compared to Murph!

STRENGTH

 

Every 30 seconds for 10 minutes:

1 Power Clean

*same weight across

**Go Heavy**

 

WOD

 

21-15-9

Power Clean

Box Jump

Sit ups (x2)

 

Fitness  95/65

Performance 135/95

Open  155/110

 

 Coach’s Tip: First heavy day of weight lifting after Murph.  Your legs should be feeling ok and you should have some explosion left in them for Heavy Power Cleans to start the strength.  The Metcon should be fast paced with big sets of Power Cleans and Box Jumps with an active rest during Sit Ups.

 

Alea trained hard for Murph… and the hard work paid off!

MURPH IS IN THE BOOKS!

HUGE CONGRATS TO OUR MURPH PARTICIPANTS!

 

We hope everyone had a great time Monday doing Murph at the Cove.  We greatly appreciated everyone’s commitment to safety by doing it ‘right’!  That meant something different for everyone… and that’s what makes this day so special.  Whether you did full Murph with a vest or scaled movements or volume, it was so special and meaningful to share it with you all.  We are amazed by this community time and time again, and today was no different.  Let’s recover with continued rest, good food and proper hydration and get after it this week!   .

 

MOBILITY WOD

 

Spend 2 minutes total on each:

Chest Stretch with a band

Overhead Stretch on a box

Couch Stretch

 

WOD

 

18 min EMOM:

Min 1: 4 Deadlifts (70-80% of 1 RM)

Min 2: Easy pace on the Assault Bike

Min 3: 12 1 Arm DB Hang Clean and Press (6 with R and 6 with L)

 

 Coach’s Tip: Some active recovery from Murph to get us back to normal and able to hit the rest of the week hard (we will be squatting heavy on SATURDAY, not at the beginning of the week like normal).  Starting off with some mobility and finish off with some moderate intensity work.  For some the soreness may not hit until Wednesday so get in some extra mobility after you are done.  Remember, this is active recovery- work the soreness out and get back to normal.  Keep replenishing the water!

 

Heat One getting after it!

MEMORIAL DAY MURPH

MURPH TODAY!

We hope everyone is as excited as we are.  Today we tackle “Murph” during three heats starting at 10:00am (and reminder there will be no regular classes Monday).  We also hope you have been heeding our advice and hydrating properly for this challenging workout.  Please stick to your game plan (you should have one already) and break up the reps smartly). For full Murph most do 20 rounds of “Cindy” (5 Pull Ups, 10 Push Ups and 15 Air Squats) but also consider breaking up the push ups by doing 5 Pull Ups, 5 Push Ups, 15 Air Squats and 5 Push Ups).  NO ONE should be doing this unpartitioned.  For teams, consider doing alternating rounds so you have a baked in rest period.

Remember we have a potluck celebration afterwards, so bring something to share!

While this day is all about remembrance, there are some important things you’ll need to know to make this day SAFE and FUN.  We have boards at the gym as reminders (and we will review this all during the athlete briefing starting at 10am sharp).  So please be there to review the workout and hear our very own Teresa F. belt out an amazing rendition of the national anthem!

U.S. soldier Michael Murphy gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.

 

 

WOD

 

“Murph”

 

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

 

Here’s our suggested warm up!  You’ll need about 10-15 minutes prior to your heat to get yourself ready!

OPEN GYM 9A-NOON!

OPEN GYM 9A – NOON & LONE SURVIVOR SCREENING!

No yoga tomorrow, but come on in for some active recovery and stretching before Murph.  And stick around for the screening of the film “Lone Survivor” at the Cove at NOON on Sunday after Open Gym (please note this does NOT mean Open Gym is extended for working out… it’s to watch the film!).  If you haven’t seen it yet, it will certainly allow you to connect at  much deeper level to the meaning behind the workout.

U.S. soldier Michael Murphy gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.  The film “Lone Survivor” is the cinematic depiction of this incredible story.

 

 

 

IF I DO THIS, WILL I BE ABLE TO MAKE IT INTO THE BOX TOMORROW?

As we have repeatedly warned, being PREPARED for Murph can be the difference between and great day, and well… a pretty awful one.  We have talked about good hydration (everyone had BETTER be drinking a ton of water already!!) and proper training (doing regular Cove programming 3-4x per week as key components to a successful day, but one we have been DRILLING you on is good form.  We will review movement standards tomorrow but we will expect (rather, DEMAND) full extension on your pull ups and push ups and opened hips at the top of the air squat.  “Shorting” these reps puts too much tension on a single muscle as you are not allowing it to elongate and “rest”.  This can cause serious muscular damage.  Here is our cautionary tale:

Two years ago, two of our athletes fell ill after Murph with “Rhabdo”. Rhabdomyolysis is essentially muscle breakdown and the release of intracellular contents into the bloodstream. The liver and kidneys are not designed to process these contents and if left untreated, can cause significant bodily damage (or even death in the most extreme cases). Every sport has the risk of rhabdo. Rhabdo is not specific to CrossFit because it can happen to anyone doing any activity. Those at risk include military recruits, athletes training above their level of conditioning, crush victims, athletes with predominance of type II fast twitch muscle fibers (i.e. sprinters and weightlifters), and type I slow twitch group (i.e. marathon runners and cyclists).  The net net is that it can happen to almost anyone.

While we are devastated that they experienced this, we took it as a huge learning opportunity.  We’ve talked about hydration, nutrition, rest and performance training for big WODs like Murph, but there’s nothing better than hearing the perspective from someone who experienced it.  Here is Larry’s own account of his personal experience and reflection on what happened.  Please read this (it really is an incredible read) and thank him for sharing when you see him.

“If I do this, will I be able to make it into the box tomorrow?”

That’s the question I have asked myself on a regular basis since joining The Cove.

Like many of you, I enjoy a challenge. Just because I enjoy a challenge, it does not mean I need to accept it.

“Hey! McFly! What are you? Chicken?”

It’s easy to see that the consequences are going to be bad when you see it play out in a movie. You know Marty is going to pay for his decision. It’s not always so easy, when it’s you.

I started Crossfit to change my life. Not just get in shape, real change, life perspective stuff. For the most part I’ve managed to pull that off. I’m more patient, I appreciate the little things, I think things through a little better; a little less impulsive. That doesn’t mean I’ve got it all figured out though.

As you may have heard, Murph and I had a run in. As I write this, I am on my third day of RnR at the luxurious HoCo General Hospital and Resort.  I checked in on Wednesday thinking there was a possibility that I might have Rhabdo. When my test results came in I had grossly underestimated the possibility.

Initially,  I thought I would give you all a play by play of my week. In the end,the list of mistakes I made was too much for me to endure and hold your attention. What I will do is give you a little perspective and help you to understand how to be prepared and avoid following my path.

So you may think that I might be filled with dread and regret and embarrassment. Perhaps I should be running away from all things Crossfit and in particular, Murph. Well…nope. I look forward to being back at The Cove, and I look forward to hitting up Murph again.

Murph 2016 was my first attempt. I have been thinking about it for months. I know I can do a lot of pullups and a lot of pushups. Nothing about the workout seemed impossible. The piece that is difficult to judge, is the cumulative effects. That means before the workout, during the workout and afterwards. The challenge of the workout doesn’t end when you finish. The next day, days, week, will all be important to your success and your health.

I used to do triathlons. The week before a triathlon I would walk around with a water bottle. I would make sure I ate all the right food, get plenty of rest then show up for the race. I then always planned on a couple of down days to recover. I am sure that I pushed my body at least as hard during those races, but my body was fully equipped going in and had plenty of time to recover afterwards.

I didn’t give Murph the respect it deserves as an intense athletic event. It is a WOD, but needs to be treated like any other endurance event. None of us would run a 10k without preparing our bodies. An event like Murph should be treated the same way.

I think my motto above is the starting point, if I do this, will I be able to make it into the box tomorrow? It should be followed up with what other things do I need to do to keep my body healthy? Crossfit is not a weekend warrior sport. It is a sport that will change your life because you will think differently about life in order to participate.  We don’t all have to go to the games, but we need to take all parts of our participation into consideration. Diet, rest, and our decisions in the box all affect our success.

The first time I heard about Rhabdomyolysis the prospect of getting it terrified me. I do wish I had been more careful, all of this could have been avoided. I’m grateful I went into the hospital when I did and will make a full recovery.

I think that you will see a lot more emphasis on health education, reminders to hydrate and rest in the future. Take it seriously. Crossfit is a great sport.  One of the things that makes it great is that it self empowering. With that empowerment, comes personal responsibility.

REMEMBER THE POTLUCK AFTER!

For those of you who aren’t aware, we do an EPIC potluck after Murph.  We’re talking tents outside, awesome food and tons of fun. BUT WE NEED YOUR HELP!  Please bring a dish or drinks to share (or both) and plan on hanging around after.  Especially if you are in an earlier heat…every athlete will need your support!  If you have kids, have them bring WATER GUNS for outside play!  We will set up refill buckets so they can stay cool while we work hard!   And yes, someone will NEED to bring tacos…

 

TEAM ASSIGNMENTS AND HEAT SIGN UPS!

 

We were thrilled to see so many of you opt for “Partner Murph” on Monday by signing up at the WhiteBoard at the gym.  If you still want to partner  up and don’t have a buddy, we can still find you one (please let us know!).  Based on the names so far, here are the partners!

 

Brenda R. and Jennifer S.

Bethany M. and Ella S.

Katie Z. and Kim M.

Erin L. and Teresa F.

Jo A. and Jeff C.

Coach John C. and TBD (he’s waiting for a volunteer!)

 

In case you missed last night’s post, here is the sheet to sign up for your heat time.  PLEASE put your name (or names if you are partnering up) in one of these slots!)

MURPH HEAT SIGN UPS

 

 

Memorial Day Weekend

IF I DO THIS, WILL I BE ABLE TO MAKE IT INTO THE BOX TOMORROW?

As we have repeatedly warned, being PREPARED for Murph can be the difference between and great day, and well… a pretty awful one.  We have talked about good hydration (everyone had BETTER be drinking a ton of water already!!) and proper training (doing regular Cove programming 3-4x per week as key components to a successful day, but one we have been DRILLING you on is good form.  We will review movement standards tomorrow but we will expect (rather, DEMAND) full extension on your pull ups and push ups and opened hips at the top of the air squat.  “Shorting” these reps puts too much tension on a single muscle as you are not allowing it to elongate and “rest”.  This can cause serious muscular damage.  Here is our cautionary tale:

Two years ago, two of our athletes fell ill after Murph with “Rhabdo”. Rhabdomyolysis is essentially muscle breakdown and the release of intracellular contents into the bloodstream. The liver and kidneys are not designed to process these contents and if left untreated, can cause significant bodily damage (or even death in the most extreme cases). Every sport has the risk of rhabdo. Rhabdo is not specific to CrossFit because it can happen to anyone doing any activity. Those at risk include military recruits, athletes training above their level of conditioning, crush victims, athletes with predominance of type II fast twitch muscle fibers (i.e. sprinters and weightlifters), and type I slow twitch group (i.e. marathon runners and cyclists).  The net net is that it can happen to almost anyone.

While we are devastated that they experienced this, we took it as a huge learning opportunity.  We’ve talked about hydration, nutrition, rest and performance training for big WODs like Murph, but there’s nothing better than hearing the perspective from someone who experienced it.  Here is Larry’s own account of his personal experience and reflection on what happened.  Please read this (it really is an incredible read) and thank him for sharing when you see him.

“If I do this, will I be able to make it into the box tomorrow?”

That’s the question I have asked myself on a regular basis since joining The Cove.

Like many of you, I enjoy a challenge. Just because I enjoy a challenge, it does not mean I need to accept it.

“Hey! McFly! What are you? Chicken?”

It’s easy to see that the consequences are going to be bad when you see it play out in a movie. You know Marty is going to pay for his decision. It’s not always so easy, when it’s you.

I started Crossfit to change my life. Not just get in shape, real change, life perspective stuff. For the most part I’ve managed to pull that off. I’m more patient, I appreciate the little things, I think things through a little better; a little less impulsive. That doesn’t mean I’ve got it all figured out though.

As you may have heard, Murph and I had a run in. As I write this, I am on my third day of RnR at the luxurious HoCo General Hospital and Resort.  I checked in on Wednesday thinking there was a possibility that I might have Rhabdo. When my test results came in I had grossly underestimated the possibility.

Initially,  I thought I would give you all a play by play of my week. In the end,the list of mistakes I made was too much for me to endure and hold your attention. What I will do is give you a little perspective and help you to understand how to be prepared and avoid following my path.

So you may think that I might be filled with dread and regret and embarrassment. Perhaps I should be running away from all things Crossfit and in particular, Murph. Well…nope. I look forward to being back at The Cove, and I look forward to hitting up Murph again.

Murph 2016 was my first attempt. I have been thinking about it for months. I know I can do a lot of pullups and a lot of pushups. Nothing about the workout seemed impossible. The piece that is difficult to judge, is the cumulative effects. That means before the workout, during the workout and afterwards. The challenge of the workout doesn’t end when you finish. The next day, days, week, will all be important to your success and your health.

I used to do triathlons. The week before a triathlon I would walk around with a water bottle. I would make sure I ate all the right food, get plenty of rest then show up for the race. I then always planned on a couple of down days to recover. I am sure that I pushed my body at least as hard during those races, but my body was fully equipped going in and had plenty of time to recover afterwards.

I didn’t give Murph the respect it deserves as an intense athletic event. It is a WOD, but needs to be treated like any other endurance event. None of us would run a 10k without preparing our bodies. An event like Murph should be treated the same way.

I think my motto above is the starting point, if I do this, will I be able to make it into the box tomorrow? It should be followed up with what other things do I need to do to keep my body healthy? Crossfit is not a weekend warrior sport. It is a sport that will change your life because you will think differently about life in order to participate.  We don’t all have to go to the games, but we need to take all parts of our participation into consideration. Diet, rest, and our decisions in the box all affect our success.

The first time I heard about Rhabdomyolysis the prospect of getting it terrified me. I do wish I had been more careful, all of this could have been avoided. I’m grateful I went into the hospital when I did and will make a full recovery.

I think that you will see a lot more emphasis on health education, reminders to hydrate and rest in the future. Take it seriously. Crossfit is a great sport.  One of the things that makes it great is that it self empowering. With that empowerment, comes personal responsibility.

REMEMBER THE POTLUCK AFTER!

For those of you who aren’t aware, we do an EPIC potluck after Murph.  We’re talking tents outside, awesome food and tons of fun. BUT WE NEED YOUR HELP!  Please bring a dish or drinks to share (or both) and plan on hanging around after.  Especially if you are in an earlier heat…every athlete will need your support!  If you have kids, have them bring WATER GUNS for outside play!  We will set up refill buckets so they can stay cool while we work hard!   And yes, someone will NEED to bring tacos…

 

TEAM ASSIGNMENTS AND HEAT SIGN UPS!

 

We were thrilled to see so many of you opt for “Partner Murph” on Monday by signing up at the WhiteBoard at the gym.  If you still want to partner  up and don’t have a buddy, we can still find you one (please let us know!).  Based on the names so far, here are the partners!

 

Brenda R. and Jennifer S.

Bethany M. and Ella S.

Katie Z. and Kim M.

Erin L. and Teresa F.

Jo A. and Jeff C.

Coach John C. and TBD (he’s waiting for a volunteer!)

 

In case you missed last night’s post, here is the sheet to sign up for your heat time.  PLEASE put your name (or names if you are partnering up) in one of these slots!)

MURPH HEAT SIGN UPS

 

LONE SURVIVOR THIS SUNDAY!

With Murph this upcoming Monday, we are going to do a screening of the film “Lone Survivor” at the Cove at NOON on Sunday after Open Gym (please note this does NOT mean Open Gym is extended for working out… it’s to watch the film!)

As most of you know, Monday’s Memorial Day Murph to honor U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.  The film “Lone Survivor” is the cinematic depiction of this meaningful story.

 

WOD

 

For time:

30-20-10

Front Squats

Box Jumps

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

CORE

 

Every 3 minutes for 12 minutes:

30 seconds (ea side) DB Side Plank Hold

30 seconds Tuck Ups

30 seconds Flutter Kicks

 

 Coach’s Tip: A little leg burner to start the day off.  The Front Squats will tax your legs so make sure you put enough effort and energy into your Box Jumps.  Sets of Front Squats and Box Jumps should be big.  Focus on keeping elbows up, midline tight, and full depth on the squats.

 

Coach Josh overseeing the magic and madness of Murph’s final heat last year…

MURPH HEAT TIMES

MURPH HEAT TIME SIGN UPS!

Monday May 28th: Memorial Day Murph 10am

As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day.  Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns.  We will have 30 spots for each heat, so if you are doing a team, only pick ONE box.  Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).  If yo signed up on the “partner board” we will be assigning partners TONIGHT (and announcing tomorrow) so you can strategize with your teammate on the best time that works for you!

 SIGN UP HERE!

 

PARTNER WOD

 

“Giddy Up”

2 Min AMRAP for 16 minutes:

(Partner one hits the 2 minute AMRAP then rests while Partner Two goes)

200 M Run

Max Hanging Power Snatch

*Directly into *

2 min AMRAP for 16 minutes:

200 M row

Max Hanging Clean and Jerk

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

 Coach’s Tip: Each weight lifting movement is from the hang position so a great hip hinge is key!  Keep the shoulders back, core engaged, and hips back.  The run and row should be fast as you get a two minute break after each set.

 

Mobility May can also be called “meditation May” when done right! 

SKILL WOD

 

3 Rounds for Quality:

5 Single Leg RDL with DB (5 each side)

10 Glute Bridges

10 Bent Over DB Row (2 DBs)

 

WOD

 

4 Rounds:

:40 on :20 Off

Cals on Assault Bike

Double Unders

Toes to Bar

 

 Coach’s Tip: 

Some single leg work and pulling for the Skill WOD, focusing on your hip hinge.  There is a big difference between a squat and a hip hinge.  Use that time to really develop the difference.  For the metcon, the 40 seconds should be all out…good luck!

WEDNESDAY WINS ARE BACK!

WEDNESDAY WIN!  ANNA B.!

   

Wednesday Wins are BACK! For those of you who are new, you already know that we are all about celebrating victories every day. BUT Wednesdays are the day we shine a special light on an athlete who has experienced a personal ‘win’ (big or small) as a result of the support of this community. Today we shine a very bright light on the amazing athlete: Anna B.

Funnily enough, “Athlete” is a word Anna would never have used to describe herself. But after being at the Cove, she’s starting to get used to the idea. When she was younger she was what we like to call a ‘serial dabbler’, doing everything from ice-skating to softball to ballet. By high school really committed to music and theater and also began to test the waters with swim team. We’d argue she’s a real renaissance woman!

And now this renaissance woman is having… well, a renaissance.

“If someone came up to me and said “Anna, you are an athlete”, I would have laughed and run for the hills. I’ve never seen myself as athlete. There are the things I am and there are the things I’m not. It’s something I accepted. 

I was always the big hitter, but needed someone to run the bases. Swim was hard, but I loved that it was an individual sport and at least no one was depending on me. Meaning, my performance wouldn’t make or break a meet. Every practice I was in the slow lane – and a ‘13 year old you’ does NOT want to be in slow lane! But being an ensemble musician, I have always held teamwork as an important value and I did my best. “

In college Goucher, music and language took the lead. “I had such a transformation. I went to Argentina for a year. It completely challenged my perspective on the world and on myself. For example, I was always really good at Spanish but you find out quickly when you live abroad, you are actually not good at it!” In her mind, she was ‘back in the slow lane’.   “I had to rebuild my identity at something I thought I was good at.”

“Goucher had a CrossFit Club. Being a ‘non-athlete’ I left my PE requirement until my senior year of HS. My PE teacher used CrossFit methodology in her classes. I found some success there. Or, rather, I felt more successful there than anywhere else. I knew it was the right thing for me to do, so I gave it a go.

I say I loved it right away, but I actually had so much anxiety. I had an actual imagine in my head that people would laugh at me. Everyone was so supportive, though. Slowly, I saw there were things I was good at.   And other cool things started to happen. It really helped me start to question the mindset of “this is what I am”. Just because I had never been it, doesn’t mean I’m not.”

She graduated, started a job as a teacher (that first year is ROUGH!) and moved to a new place. And then she found the Cove.

“I had moved to a new place. Started a new job and was away from my family. In teaching you get in this bubble world. People tend to be similar to you with similar lifestyles. And with similar mindsets. But I come to the Cove and think to myself ‘this is so cool’. We have everything from a 12 year old to people in their 70s. Everyone is so different. I love talking to people and hearing their stories (I never knew anyone in the military before!) and soak in the diversity. It broadens my life perspective that this is hands-down my favorite thing about this place.”

Your goal is to get a little bit better every day. It doesn’t matter if it looks different from the person next to you. But at the same time there’s the community atmosphere of “we’re in this together”. Unlike swim team, there’s no slow lane. Everyone’s doing it in a way that ‘s manageable for them.

I also love that it feels like an individual sport but in a team setting. If someones’ having a great day, you cheer them on. If someone’s having a bad day, you cheer them on.

This place has changed me. I’m an athlete. In fact, I’m actually now a gym rat.   The coaches here are amazing. Even when I had an ankle injury they were so good at finding different things to do. When my ankle healed I was back to hitting PRs without skipping a beat.

I still have things I struggle with. Runs and endurance, specifically. So I thought to myself, “maybe it’s not just the time spent here. Maybe it’s the nutrition piece too. Maybe that’s my next change.

“One weekend (pretty recently) I was at home and it hit me. The nutrition piece REALLY mattered. I started working with Coach Brittany. I felt different immediately. And now I love macro counting. To me, it’s not even a diet. This is about eating to fuel my body and fuel my workouts. That has been such incredible motivation. And I saw the changes right away. I made a plan. I Googled meals. I figured out what to eat every day in the beginning. It’s so funny… every time I did nutrition plan, it was always about eating less. But what Brittany helped me see was that I actually needed to eat more. It required a lot of careful planning for the first month – now I just know what my body needs and how to fuel it.

I’ve lost weight, which is fun. But what’s more exciting is the mindset transition. I feel like people have trouble looking at a person who looks like me and fully believing that person . I think people struggle to understand it’s not about the scale. But it doesn’t bother me. Rather, it’s now a gateway to a conversation. People are like “wow, you look so good”. But what I want to tell them is that I FEEL good all the time. I have so much energy. I used to eat a piece of fruit for breakfast, lunch at 11 and not eat until 6. Now I eat every two or three hours. I’ve basically doubled the number of meals I eat now.”

And CrossFit certainly delivers on her ‘serial dabbler’ tendency. “I love that I get to do everything at the same time. It’s a sport of serial dabbling! I get to do very different things all going towards one goal. And the best part is that I get to do it with such amazing people with such incredible knowledge.”

Thank you, Anna, for sharing your journey. When you see her, tell this incredible ATHLETE to keep up the amazing work.  And for the rest of us — please remember Anna’s wise words:  “Just because you had never been it, doesn’t mean you are not.”

YOU CAN BE.  AND YOU PROBABLY ARE.

 

STRENGTH

 

Front Squat @ 50% of Back Squat 1RM

5 x 3

*1 min plank after each set

 

WOD

 

2 Rounds:

10 Push Jerks

20/15 Cal Row

30 Air Squats

*Directly into*

2 Rounds:

10 Push Press

20/15 Cal Row

30 Air Squats

Fitness: 95/65 (75/55)

Performance: 155/105 (115/75)

Open:  175/115 (135/95)

 

 Coach’s Tip: A little technique work for the squat, changing up the stimulus a little bit.  Legs should be feeling strong.  The metcon is a spin off of a Regionals workout.  Notice there are both Push Jerks AND Push Press, both at different weights.  Have at it!

 

Andrea and Shontina.  Synchronized.  And STRONG.

MOBILITY MAY AND MOVIE SCREENING!

LONE SURVIVOR THIS SATURDAY!

With Murph this upcoming Monday, we are going to do a screening of the film “Lone Survivor” at the Cove at NOON on Sunday after Open Gym (please note this does NOT mean Open Gym is extended for working out… it’s to watch the film!)

As most of you know, Monday’s Memorial Day Murph to honor U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.  The film “Lone Survivor” is the cinematic depiction of this meaningful story.

 

 

MOBILITY MAY WEEK THREE!

 

As you know, to celebrate the arrival of May, we are dialing in on our mobility!  We want EVERYONE to participate in this easy challenge by working on mobility EVERY day for the entire month.  Each week we have mobility “homework” that needs to be done each day.  Not only will these drills help with your training here at the Cove, they will serve you well in all other aspects of life.  These will be simple mobility drills that you can do at home or at the gym (or even at work!).  Week One was holding 5 minutes per day at the bottom of a squat, Week Two was 5 minutes of Shoulder/Thoracic Spine stretching, Week Three was Ankle Mobility, and Week Four is…

Lax Ball!

Spend 5 minutes a day working on various areas.

FYI, we have close captioned this video, so please hit the “CC” button when viewing (first icon on the right side below video) or if you are watching within YouTube you an also hit “transcript” and it will show text as you play it.  

 

STRENGTH

 

4 Rounds for Quality:

8-10 Strict Pull ups

10-12 DB Strict Press (2 DBS)

Rest 1:00

 

WOD

 

Every 3 Minutes for 15 Minutes:

20 Alternating DB Snatch

200m Run

Max Burpees

 

 Coach’s Tip: The strength is focused on upper body pushing and pulling.  Big focus on the DB strict press should be hitting the bottom and top positions with control.  Lock out the top, hold it for a second and get the DBs all the way back down to the shoulders.  The metcon rounds go fast!  It is a good chance for you to work on your engine.