Daily WOD

Wednesday 3/27/2019

WOD

 

“Spaghetti Arms”

40 DB Hang Power Clean

50′ HS Walk

30 DB Hang Power Clean

100′ HS Walk

20 DB Hang Power Clean

150′ HS Walk

10 DB Hang Power Clean

200′ HS Walk

 

Time Cap: 17 min

 

Fx: 30/20

*If HS Walks aren’t ready yet, you can sub out for Shoulder Taps against the wall or inverted on box (reps go 40, 80, 120, 160)

P/O: 50/35

 

ACCESSORY

 

“Suns out Guns out”

3 sets-

15 Barbell Curls as quick as possible

15 Banded Tricep Pull Downs

*rest as needed

 

Coach’s Tip: We have a very high level gymnastics movement with Handstand Walks in the metcon today.  We haven’t spent much time on them so make sure you go with a scale that you are comfortable with.

Coach Katie F Speciality Seminar on April 14th – Aerial Yoga

AERIAL YOGA

Coach Katie Ficca continues to bring her passion for yoga and fitness with her Aerial Yoga clinic on April 14th. Drop your fears & explore a sense of freedom using a soft fabric hammock that supports and suspends you into inversions just 2-3 inches from the ground. Your aerial hammock will move you through yoga poses and assist your body to take on more challenging postures without strain, force, or effort. You will be able to achieve proper alignment, deeper stretches, more release in the joints & muscle fibers, gain abdominal & upper body strength, and conquer inversions. The benefits will compliment and give you more access to your flexibility & range of motion as well as allow you to find your foundation in your traditional practice.

We can add that it is perfect for athletes to decompress their spines and approach some stretches with ease & support!

This class will be on April 14th with two separate one hour sessions at 2 PM and 3 PM and we will not have our normal 8:15 yoga class on this day.  The cost if $15 for members and $25 for non-members. Space is limited to 6 athletes per session so if interested please email us at Info@CrossFitCove.com to reserve your spot for either class.

 

 

STRENGTH

 

5 sets-

12 Front Rack Step Back Lunge (6 each leg)

*Stay at consistent weight across all 5 sets

*take from rack

 

WOD

 

“Quad Day”

4 Rounds-

4 minute intervals:

12/9 Calorie Bike

20 Box Jumpovers

20 Med Ball Cleans

 

Fx: 18/12, 14/10

P/O: 24/20, 20/14#

 

Coach’s Tip: Some sprint-style work for the metcon.  Should have anywhere from 1 min-30 sec rest each interval.

Coach Katie celebrating completing the CrossFit Open


Monday 3/25/2019

WOD

 

15 minutes to establish 1RM Clean and Jerk

 

WOD

 

“Heavy Grace”

30 Clean and Jerks

*Starting w/ 0:00 every top of the minute, you must start with 15 DU

 

Time Cap: 11 min

 

Fx: 135/95

P: 155/105

O: 185/125

 

ACCESSORY

 

4 rounds

10 Deficit KB Deadlifts (standing on two 45# plates)

10 barbell good mornings

 

Coach’s Tip: Come ready to hit a PR after the Open on your Clean & Jerk!  For the metcon, pick a weight that you can do at least 3 reps of C&J a minute.

Coach Katie F Speciality Seminar on April 14th – Aerial Yoga

AERIAL YOGA

Coach Katie Ficca continues to bring her passion for yoga and fitness with her Aerial Yoga clinic on April 14th. Drop your fears & explore a sense of freedom using a soft fabric hammock that supports and suspends you into inversions just 2-3 inches from the ground. Your aerial hammock will move you through yoga poses and assist your body to take on more challenging postures without strain, force, or effort. You will be able to achieve proper alignment, deeper stretches, more release in the joints & muscle fibers, gain abdominal & upper body strength, and conquer inversions. The benefits will compliment and give you more access to your flexibility & range of motion as well as allow you to find your foundation in your traditional practice.

We can add that it is perfect for athletes to decompress their spines and approach some stretches with ease & support!

This class will be on April 14th with two separate one hour sessions at 2 PM and 3 PM and we will not have our normal 8:15 yoga class on this day.  The cost if $15 for members and $25 for non-members. Space is limited to 6 athletes per session so if interested please email us at Info@CrossFitCove.com to reserve your spot for either class.

 

 

STRENGTH

15 minutes on the clock
Establish 1RM Clean and Jerk

METCON

“Heavy Grace”
30 Clean and Jerks
*Starting w/ 0:00 every top of the minute, you must start with 15 DU

Time Cap: 15 min

Fx: 135/95
P: 155/105
O: 185/125

Accessory

4 rounds
10 Deficit KB Deadlifts (standing on two 45# plates)
10 barbell good mornings

Saturday 3/23/2019

PARTNER WOD

 

3 Rounds for Time:

50 Deadlifts

*Non-working Partner Holds Deadlift

50 PVC Jumpovers

*Non-working Partner Holds D-Ball Wall Sit

50 DB Shoulder to Overhead (both arms)

*Non-working Partner Holds Low Plank

Buy-out: 100 Overhead Lunges (shared reps) w/ Plate (45/35#)

*Non-working Partner holds plate overhead

 

Fx: Ring Rows, 18/12″ Box, 25/15# DB, 135/95 DL

P: 24/20″ Box, 50/35 DB, 185/125 DL

O: C2B, 24/20″ Box, 50/35 DB, 225/155 DL

 

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

THE FINAL OPEN WORKOUT – 19.5

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!).

 

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…