Daily WOD

Tuesday, December 8th 2015

CRUSHING PRS ON THE SQUAT CLEANS!

AMAZING job today on the squat cleans.  Not only did we see some big numbers posted, the form and technique used to execute them has come a VERY long way.  If you weren’t able to attend class yesterday and want to re-test, come in any time for open gym and get after it!

 

DOUBLE UNDER CLINIC THIS SATURDAY
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If you haven’t signed up there are still a few spots left for this Saturday’s Double Under Clinic with Coach Eric Reisinger.  It is $15 and starts at 12:15 (and will run until about 1:30p).  And it will be the best $15 you’ve ever spent!  Here’s a note from Coach Eric to get you pumped up!

 

 
“Get ready to forget everything you thought you knew. If you are a beginner I will have you on the road to doubles, and if there is anyone who wants to be a competitive athlete I will have tons of knowledge to decrease WOD times. This course is for EVERYONE. We will strive to get you to be the freshest off the rope, because your next movement is probably a lot harder!” 

 

HOLIDAY WOD AND POTLUCK

Mark your calendars for FRIDAY, DECEMBER 18TH at 6:30pm as we’ll be hosting a Holiday WOD and Potluck (this will be in lieu of the regular 6:30pm class). Please click on the below image to RSVP for the event on FB so we can get a good headcount.  And feel free to post whatever you plan to bring — we will also put a sign up on the White Board at the gym for you FB haters.

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Before the potluck eating/drinking we’ll do a “12 Days of Christmas” WOD.  Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day! And don’t bother Googling…there are countless versions of it out there.  Ours will be “just for us”!

 

Lastly, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night.  Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!

 

TUESDAY’S WOD

If you’ve read this far… thank you for indulging us for all the news and announcements.  And before you read the below, PLEASE COME TO CLASS REGARDLESS OF HOW DAUNTING IT MIGHT SEEM!  Trust us, it will be one of the most rewarding workouts you’ve done here!

As many of you know, the CrossFit Games starts many months in advance with the “CrossFit Open”.  The “Open” acts as the qualifier to find the fittest people on the planet.  The great thing about the “Open” is that it is designed for EVERYONE to participate in one way or another.  It’s a five week cycle (one workout per week) that is performed by all CF athletes around the world (from beginners to the elite).  It is a great way to gauge your progress over time, see how you fare against all worldwide participants… and most importantly, it is a TON of fun.  While the workouts have varied year to year and week to week, we tend to see many of the same movements come up time and time again. Granted, they are in different time domains and paired with other movements, but the ‘experts’ have boiled the ocean to come up with THE most likely movements you will see at one time or another in the Open.  This is a great way to see where your strengths lie… but equally important… highlights your weaknesses.  With the open just a few months away, it’s time to start prepping!  

“OPEN TEST”

RX and RX+ 

AMRAP 20:

50 Wall Ball

50 Double Unders

40 Box Jumps (24,20#)

40 Toes to Bar

30 CTB Pull-Ups

30 Bar Facing Burpees

20 Cleans

20 Jerks 

10 Snatches

10 Muscle Ups

RX:145/100

Fitness- Open Test

AMRAP in 20 Minutes

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Sit ups

30 Pull ups

30 Burpees

20 Cleans

20 Jerks

10 Snatches

10 Bar Facing Burpees

Fitness: 95/65

And don’t worry… even though it’s listed as an AMRAP, most will be lucky to get anywhere close to the end of this list!!!

 

Looks like Katie is petting the animals at the zoo. Yep, the Bromance WOD and Whiskey was pretty much a zoo…

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Monday, December 7th 2015

HAPPY HANUKKAH

To all of our Cove athletes celebrating Hanukkah, we hope your celebrations got off to a great start on Sunday.  Our gift to you on this second day of the festival of lights is to FINISH OUR SQUAT CLEAN CYCLE!  Yes, it’s time to retest your 1 REP MAX SQUAT CLEAN!

 HANUKKAH

But the celebrations are only getting started!  Mark your calendars for FRIDAY, DECEMBER 18TH at 6:30pm as we’ll be hosting a Holiday WOD and Potluck (this will be in lieu of the regular 6:30pm class). Please click on the below image to RSVP for the event on FB so we can get a good headcount.  And feel free to post whatever you plan to bring — we will also put a sign up on the White Board at the gym for you FB haters.

centeredcentered

Before the potluck eating/drinking we’ll do a “12 Days of Christmas” WOD.  Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day! And don’t bother Googling…there are countless versions of it out there.  Ours will be “just for us”!

 

Lastly, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night.  Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!

STRENGTH WOD

Take 20 minutes to find a new 1 RM Squat Clean

WOD

“Come on baby light my Menorah”

500/400 M Row

15 KB Swings

15 Sit ups

3 Rounds

Fitness: 35/26

RX: 53/35

RX+: 70/53

The Bromance WOD and Whiskey was a huge success. And so great to have Spencer back!  A huge thanks to all of those you came out!

nathan spencer
 
  

Saturday, December 5th 2015

Thanks to all the guys who turned out last night for the first ever Bromance WOD and Whiskey.  It was an awesome event and hope to do these more regularly. Feedback and ideas are ALWAYS welcome and we love any idea that combines fitness and fun.  And since this post goes up before the ‘after hours’ part, I’m sure we’ll have some great pics to post tomorrow!

 

And a huge thanks to all of our female designated drivers who offered to get our precious cargo home safely.  THINGS LIKE THIS ARE WHAT MAKE THIS PLACE SO SPECIAL!

STRENGTH WOD

Front Rack Lunges (from the rack)

(accumulate 40 reps with one weight working in sets of 6-8)

After each set hit 10 Hip Extensions on the GHD

WOD

21-15-9

Burpees

Toes to Bar

KB Swing

Fitness: 35/26

RX: 53/35

RX+: 70/53

 

 
If you following the rowing Challenge, you’ve seen it’s official poster child, Charles W…
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Friday, December 4th 2015

Happy Friday!  Lot’s of good reasons to head to the Cove today… it’s a Partner WOD for regular classes and the Bromance WOD and Whiskey tonight for the 6:30 class. Please note there is no regular 6:30 class tonight (sorry ladies, but it’s men only for the 6:30p!).

And for those of you doing the rowing challenge, keep up the great work.  And remember that any rowing done during the WODs counts towards your today.  And today’s Partner WOD will surely help you get closer to that goal!

STRENGTH WOD

In Teams of Two:

60 Cal Row (50 Deadlifts)

50 Cal Row (40 Hanging Power Cleans)

40 Cal Row (30 Front Squats)

30 Cal Row (20 Push Jerks)

20 Cal Row (10 Thrusters)

Fitness: 95/65

RX: 115/75

RX+ 135/95

One partner works at a time. You must the complete the row before you move on to the barbell.

 
If you ever want to be humbled in a WOD with Air Squats, work out with Axel!
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Thursday, December 3rd 2015

The gym is abuzz with the excitement of our pull up cycle. For those that have pull ups we are going to refine the movement and allow you to do it more efficiently and attack more complicated versions of the movement like the chest-to-bar pull ups. For those that don’t have pull ups we are going to conquer that movement and get your chin over the bar without a band.

 
For those of you without unassisted pull ups,  we are not going to be using the bands for any of our skill/strength work during the cycle. It still may be part of METCONS but we are going to stay away from them and use some other drills to help develop the strength and skill needed. There is nothing wrong with bands, but we feel like some other methods might be more effective in the long term for developing the required strength. In today’s video (our first video) we are going to show you one of the crucial exercises that we plan to use in the cycle – The J-Hook Pull Up.

Here’s a video demonstrating no-band pull up progressions we’d like to see…

THE BROMANCE WOD AND WHISKEY

Friday’s workout (at 6:30 PM) for the guys night event is…..

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The sum of your one rep max in your back squat, strict press, and deadlift.

STRENGTH WOD

(No Bands allowed today)

7 min EMOM

5-7 Pull ups (kipping, chest to bar, ring rows, barbell pull ups)

WOD

2…2….4….4…6…6 (climb the ladder for 10 minutes)

Power Snatch 

Goblet Squat

Fitness: 75/55 (35/26)

RX: 95/65 (53/35)

RX+: 115/75 (70/53)

 

 
After some epic worldly travel, Tanique is back at it for some shoulder to overhead work…
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Wednesday, December 2nd 2015

WEDNESDAY WINS

 

Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.  

Today we give a shout out to Rocco K. on his incredible strength gains.  Rocco is a regular at the noon class and does private personal training sessions with Coach Brian 1-2x per week.   He’s an all-around athlete (former wrestler and pick-up basketball player) and has spent a lot of time at the gym over the years.  But he’s never seen these kind of improvements with just working on his own.  It shows that good programming, regular attendance and accountability to yourself (and those around you) goes a long way.  

A few mind blowing stats:

His overhead squat went from 135 to 200 and his back squat went from 235 to 300 (he just squatted 300 for double!) pounds.

It’s kinda scary at the bottom of a heavy back squat

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What a feeling it is to stand up a heavy squat. That’s a lot of plates!

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STRENGTH WOD

5×5 Squat Cleans at 50% of your 1 RM

(focus on going light, catching low and stringing reps together)

WOD

500/400 M Row

15 Push Press

Rest 1 Minute

4 Rounds

Fitness: 75/55

RX: 95/65

RX+ 115/75

 
Not sure what we love more — Dave O. opening his hips fully on his clean or the shorts…
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Tuesday, December 1st 2015

This Friday we invite all of the Cove men to our first Bromance WOD and Whiskey (or insert other adult beverage here) event.  We’ll throw down with a WOD and then throw down a few drinks. Check out the FaceBook event and let us know if you’re in!  Or if you’re not on FB, just sign up on the White Board by the Wodify station.  Hope to see you all then!

BROMANCE WOD AND WHISKEY EVENT

  

And we are excited to see so many of you jump on the 50,000M Row challenge.  If you haven’t signed up on the White Board yet and want to join in the fun, please do so!  Starting now, you have until 12.31.15 to row 50,000 meters!

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And last, but not least, we are folding in a new skill cycle — PULL UPS!  Many of you have already made great strides, but for those of you still struggling to get your first unassisted one, you’re time has come!  And for those who have them, we’re going to tighten them up so you can work them much more efficiently!

SKILL WOD

Test- 30 Pull ups for Time

(for the test it is ok to use bands so we can re test with them)

 WOD

_____ Doubles

50 Air Squats

25 KB Swings

3 Rounds

 

Fitness: 30 doubles (90 singles)

RX: 50 Doubles (53/35)

RX+: 75 Doubles (53/35)

 

 

Some of the Thanksgiving WOD crew working hard on the rowers.  Too bad this didn’t count towards the 50K…

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Monday, November 30th 2015

Time to shake off the long weekend at get back it it!!!  As we make the turn into December, we wanted to add a little heat to our already spicy programming.  We present to you…

The 50,000 Meter Holiday Challenge
You have from Tuesday, December 1st until Thursday, December 31st to accumulate 50,000 M on the Erg (rower).  Some of us are a bit insane and are aiming for 100,000, but 50,000 is a HUGE investment in distance and time!
 
Slap your name on the front Whiteboard under 50,000 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 1,600 per day). You can chip in any increments you’d like.  Any rowing we do in WODs counts to your total.  Your only requirement is to update your total meters on the whiteboard as you make progress.

 

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.

 

STRENGTH WOD

Squat Clean 2/2/2/2/2 (dropping at the top is fine)

(1 minute of front rack stretch between each set) 

 

 WOD

20-15-10

Clean and Jerk

Bar facing burpee 

 

Fitness: 95/65

RX: 115/75

RX+: 135/95  

Weight should be something light enough you can move in big sets

Ada getting ready for a big dip and drive on her shoulder to overhead…

ada 
  

Sunday, November 29th 2015

OPEN GYM 9A-NOON

If you over-indulged a bit over the last few days, come on in and make up a missed WOD or work on a skill.  We hope to see you there… but if not, enjoy the last day of this long holiday weekend!

 

Tanya has only been with us a handful of weeks and she’s already making incredible gains in movement and strength.  Plus her energy is just contagious!

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Saturday, November 28th 2015

We hope everyone is rested and had a nice holiday. Let’s get after it this weekend with some overhead squats and sit ups which should really attack our core! If you are having ANY shoulder issues, please scale this workout to another type of squat (front squats or back squats — and go heavy). We’ve seen people “push through” shoulder issues when they aren’t 100% and it causes nothing but bigger issues in the long term!

SKILL WOD

Overhead Squats 5/5/5/5/5

Between each set spend 1 minute mobilizing 

 WOD

50 Sit Ups 

15 Overhead Squats

40 Sit Ups

12 Overhead Squats

30 Sit Ups

9 Overhead Squats

 

Fitness 75/55

RX 115/75

RX + 135/95

 

Watch out Coach Josh… looks Dan is going to give you a run for your money in the yelling department!

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