Daily WOD

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

 WOD

0:00-2:00 

400 M Row then max Burpees

2:00-3:00

Max Wall Balls

3:00-4:00

Max Pull ups

4:00-5:00- Max Single Arm DB Push Press

*Rest 3 minutes  

Three Rounds

 

Welcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!

 

Veteran’s Day

 

VETERAN’S DAY
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

We recognize this holiday today (although technically the 11th is Saturday).  But today, tomorrow or ANY day…let’s recognize all American servicemen and servicewomen and especially thank our MANY Cove athletes who have served (and are currently serving) this country.  We are forever grateful for what you do.

 

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

PARTNER WOD

8 Deadlifts

____ Double Unders

10/7 Cals on Assault Bike

16 Rounds

 

Fitness: 185/125 (80 Singles)

Performance: 205/135 (40 Doubles)

Open: 245/165 (50 Doubles)

 

Coach’s Tip: This is a fun partner workout that is a sprint/rest format and should move fast.  The assault bike should be an all out sprint.  The doubles and deads should take a little longer, but still 30-60 seconds.  Focus on good form and core positioning for the deads!

 

Welcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!

 

 

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

STRENGTH WOD

50 M Heavy Sled Drag

50 M Heavy Farmers Walk

4 Rounds

WOD

3 Single Arm DB Clean and Press

3 Push Ups

3 Box Jumps

6,6,6

9,9,9

9 min AMRAP

 

Coach’s Tip:   For the Single arm DB clean and press lets try and go in sets 3 on each arm for the earlier sets and in sets of six in the later rounds.  The bottom line is it should be in big sets and evenly split between your two arms. It is a fairly fast movement and should be done with load that can be moved quickly.  The push ups will fatigue the shoulders quickly, so consider that fact when choosing a load with which to go overhead!

 

This photo was taken months ago, but this 7:30p class is so consistent, it could have been taken yesterday and looked exactly the same!  

 

WOD

Every 4 Minutes for 24 minutes

8 Overhead Squats

20 Sit Ups

1 Min Max Cals on Rower

Fitness: 10 Back Squats (115/75, use a rack)

Performance: 95/65

Open: 115/75

 

 

Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today.  It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn.  Today we REALLY feel the burn!  In a more traditional Metcon, the order would be reversed — we’d  start with row finish with squats then rest.  Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower.  You should be fighting for every calorie.  The squats and sit ups should take no more than 2 minutes.  Then you are on the rower at 2 min and off at 3.  That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!).  Score = total cals.

 

Paul K making serious gainz…

WOD

Every 4 Minutes for 24 minutes

8 Overhead Squats

20 Sit Ups

1 Min Max Cals on Rower

Fitness: 10 Back Squats (115/75, use a rack)

Performance: 95/65

Open: 115/75

 

 

Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today.  It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn.  Today we REALLY feel the burn!  In a more traditional Metcon, the order would be reversed — we’d  start with row finish with squats then rest.  Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower.  You should be fighting for every calorie.  The squats and sit ups should take no more than 2 minutes.  Then you are on the rower at 2 min and off at 3.  That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!).  Score = total cals.

 

Paul K making serious gainz…

On the road? Hit these travel WODs!

TRAVEL WODS

With the holidays fast approaching, many of us will be on the road vacationing and visiting loved ones (or may be home-bound hosting family and friends).  That is NOT an excuse to skip your workouts and break the great routines you have created.  Because we want to help keep you on track, we’ve built a page with just travel WODs.  

 

We know equipment availability can vary based on where you go (hotel vs someone’s home) so we have three categories of WODs here:  Bodyweight, Dumbbell (most hotel gyms have them) and Jump Rope. We strongly suggest you buy yourself a jump rope (if you haven’t already) and bring it with you EVERYWHERE you go.  It’s so easy to fit in a bag, doesn’t take up space and doesn’t require much space to actually jump.  Plus, you might just get that double under breakthrough you’ve always wanted.  Safe and HEALTHY travels!

TRAVEL WODS

WOD

“Nate”

20 min AMRAP

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings

Fitness: 8 Ring Rows /8 Push Ups/8 KB Swings

Performance: 4 Chest to Bar/4 HSPU

Open: As written

Coach’s Tip: This is our first time doing Nate at the Cove!  No legs…all upper body today… so enjoy the break (especially after those squat cleans yesterday).  Talk to your coach about the best progression for you, but since Nate is chock full of advanced movements, we’ve provided suggested scales for Fitness and Performance.  Feel free to alter as everyone is different, but we are looking for a ‘pull movement’ and a ‘press movement’!

STRENGTH WOD

Front Rack Lunges x 12 (6 per leg) 

30 Second weighted Plank 

4 Rnds 

(build in load each round) 

WOD

21-15-9

Hanging Squat Cleans

Bar Facing Burpees

Fitness: 96/65

Performance: 135/95

Open: 135/95

YOGA TODAY!

YOGA AT 8:15
OPEN GYM 9a – NOON
(AND REMEMBER TO ADJUST YOUR CLOCKS TONIGHT!!)
 

Yay!  Yoga is back, but remember, it will “FEEL LIKE” 9:15!  Remember to set those clocks back and enjoy that extra hour of sleep.  Your body will thank you.

And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much squatting at Open Gym ;-))

MONDAY’S WORKOUT!

 

Strength WOD

Front Rack Lunges x 12 (6 per leg)

30 Second weighted Plank

4 Rnds

(build in load each round)

WOD

21-15-9

Hanging Squat Cleans

Bar Facing Burpees

 

Fitness: 96/65

Performance: 135/95

Open: 135/95

 

Burpees for Bros!

 

BURPEES FOR BROS!

We are less than ten days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). Once signed onto the team, you can use the time until the event to receive as many sponsors as possible to support you in that hour of burpees. Bring friends and family as the more people that participate, the more we can raise.

So for those that are interested please sign on up… and guys, let’s start growing that facial hair. I know we all can’t grow a mustache as spectacular as Coach Chris, but we can certainly try. But what we CAN do is help spread the word about the importance of men seeing their doctor.

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

WOD

8 min AMRAP

20 Cal Row 

20 KB Swings

Rest 1 minute 

8 min AMRAP

10 Pull ups

10 Burpees 

Rest 1 minute 

8 min AMRAP

20 Reverse Lunges (use KB or DB in goblet position) 

20 Single Arm DB Push Press (10 each arm)

Fitness: 35/26

Performance: 53/35

Open: 53/35 (chest to bar)

Score = Total reps

In case you missed it, this Martine celebrated a birthday this week!  Wish her a happy 25th when you see her next…  

 

BURPEES FOR BROS COMING SOON!

 

BURPEES FOR BROS!

We are less than ten days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). Once signed onto the team, you can use the time until the event to receive as many sponsors as possible to support you in that hour of burpees. Bring friends and family as the more people that participate, the more we can raise.

So for those that are interested please sign on up… and guys, let’s start growing that facial hair. I know we all can’t grow a mustache as spectacular as Coach Chris, but we can certainly try. But what we CAN do is help spread the word about the importance of men seeing their doctor.

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

PARTNER STRENGTH WOD

Take 10 minutes to find heavy  3 RM OHS

Each partner gets 5 minutes on the bar.

You’re partner’s job? Help switch weights and encourage!

 

WOD

10 Overhead Squats

10 Box Jump Overs

2 Cove Suicides

12 Rnds

 Fitness: (95/65) 10 Back Squats off the rack

Performance: 95/65

Open: 115/75

 

Partner 1 does 10 OHS, Partner 2 does 10 box jump overs, partner 1 does 2 suicide sprints, partner 2 does 10 OHS…. until 12 full rounds are completed.

 

Coach’s Tip:  Having just wrapped our squat cycle, the strength WOD will not be something where you are hitting a new 3 RM.  5 minutes is quick, so it provides a different stimulus.  You make make bigger jumps and sometimes that leads to bigger loads.   Have fun with it, but remember… you are NOT expected to PR on your OHS!  We will ask you put your barbells and boxes for the Metcon lined on one side of the gym, then run the suicides in the middle.  The OHS should be an easy weight. This is reminiscent of last week’s Partner WOD in that the work is split evenly over time. No hiding behind a movement you don’t like 😉

 

In case you missed it, this Martine celebrated a birthday this week!  Wish her a happy 25th when you see her next…