COVE 2020 NEWS AND NOTES
Starting the New Year often begins with self reflection and goal setting for the coming year. And here at the Cove, we’re doing a lot of that! Over the last several weeks we have delved deep into the gym and coaching surveys and have had multiple meetings (with all our coaches, many athletes and each other) to set a game plan for the coming year.
We are excited to that we are building from such a strong base. Your enthusiasm for this place, its coaches and the programming is wonderful — and while we celebrate and revel in that for a moment, our job is to keep making things better. We take “the best hour of your day starts now” to heart and want to deliver that to perfection time each time you pass through that threshold.
We’ve already started implementing some things based of the feedback, but wanted to share some of the top-line commentary and what we are doing to address it. Before we dive in we have some news about some life changes for some of our coaches we want to share. As most of you know, Coach Josh got a new job (and starts tomorrow!). And as Josh sorts out his schedule, he’ll still will be the large presence he always is. but it might not be at the same times or as often for now. But once he finds his groove with his new gig, he’ll be back full force!
The other big news is that Coach John is taking a full time job as an administrative assistant to project management at a company called WE Bowers. John will continue with a significant amount of coaching hours here at the Cove, so the impact you all will feel should be nominal. Even though titles may change, him being core to this place will not.
Behind the scenes, however, we will be re-balancing his workload and ideally finding a longer-term solution for his role. Again, you should not feel any real changes during this transition (except maybe seeing Marina and Brian coaching on the floor more often)!
Getting back to some other exciting changes ahead, here are highlights of things we are focusing on over the next weeks and months. We will expand on these in much more detail over the coming days and weeks, but here’s a sense what we heard and what’s to come!
PROGRAMMING: The overwhelming sentiment is that the programming feels fresh, exciting and challenging. Coach Daniel has been an incredible partner to us and we love that you feel the difference from a year ago. We will be adding more training cycles (i.e. strength, conditioning, skill, etc.) and will be sharing more on intended stimulus and how to attack the workouts. The Coach’s Tips seem to be a hit, but it’s clear you want more! We will also be adding several specialty clinics to the schedule so there will be even more ways to get those gains!
NUTRITION: Eating to perform is such an important part of finding success here. We will be adding more nutritional content to the blog, Cove Club posts and more. It’s clear you crave more information about how to eat well and we promise to serve it up (yes, pun intended).
CLASS TIMES: We’ve had requests for additional class times (primarily adding more 3:30 classes) and this is something we are taking under consideration. We make crucial class and coaching decisions based on attendance as recorded by Wodify, so PLEASE sign into class EVERY TIME. Even if you don’t submit a score please just sign into the hour you attend so we can weigh all factors as we adjust schedules!
EQUIPMENT: We always love adding new toys to the box and we continue to do so. We added several new plates, D-Balls, barbells, rings, dumbbells, clips (a crowd favorite!) and there’s more to come (insert evil laugh here).
CLASS STRUCTURE: The great news is that most of you are happy with the overall structure of the class, but there are certainly areas to improve upon. Warm ups and cool downs continue to be a priority for most of you and we will do our best to ensure the most thorough experience for your safety and athletic growth.
MORE BLOG CONTENT: In addition to the expanding the Coach’s Tips and Nutrition content, we are working on using the blog to connect us more through sharing news, events and stories. We’ll be bringing back Wednesday Wins as a way to highlight our athlete’s success and keep us all inspired to do more.
The above is only a highlight of what’s to come and again, we’ll be sharing updates and changes as we have them. The great news is we are starting with a solid foundation. And we can’t wait to continue to build an amazing place for you to call home!
Establish a heavy single Back Squat
Cap: 16 min
30 Wall Ball
20 KB Swings
10 Burpee Pullup
Time Cap: 14 min
Fx: 14/10, 35/25, Burpee to a target
P: 20/14, 53/35
O: 20/14, 70/53
Coach Daniel’s Tip & Stimulus:
Strength: Work up to as heavy as possible but also don’t feel bad if you don’t PR today because that’s not necessarily the goal for the workout.
MetCon: Don’t ever get to the point where you are redlining and be in control of your heart rate by using smaller manageable sets but minimize the length of your rest time.
Nothing like a good partner row!