1-1 Coaching Opportunity at the Cove
1-1 Cove Coaching
Several of you have approached us recently about 1-1 Coaching options here at the Cove. Some of you identified weaknesses you want to work on during the Open and others just have skills they’ve been trying to master and just want to dedicate more time to them. Whatever your reason, we want to help!
While we still offer personal training as a general fitness regimen, most of you already get that from attending ‘regular’ classes here. 1-1 Coaching is much more SPECIFIC in nature. We discuss your goals, map out a specific and customized plan and coach you just for those specific goals. Specific goals could be increasing a PR on an Olympic lift. Or getting that elusive first pull up. Some of you have a long list of things you want to tackle, and we can help you prioritize them and make sure you’ve developing the skills and strength in the best order so they can build upon one another. The net net is that if you can dream of doing something, we want to help you get there.
Here’s what Cove 1-1 Coaching includes:
- Goal setting kick-off meeting
- Four weeks of personal accessory programming (for skill or strength improvement or as defined in your goal setting discussion)
- This wouldn’t replace the Cove programming, rather it would be extra skill/strength work to help work on your weaknesses.
- One hour long 1-on-1 coaching session ($75 value)
- Total cost $140
Think of this as a month long plan with the athlete doing their pers0nal programming one day a week (in addition to taking their regular classes). One of those hours would be coached privately with one of our Coaches. If you have interest in this program you can email us at info@CrossFitCove.com and we can get you on that path to success!
STRENGTH WOD
Strict Press 2/2/2/2/2
Between each set complete (6) 1 Arm DB Rows (opposite leg should be elevated on a bench or box)
WOD
20 1-Arm Alternating Dumbell Snatches (10 per arm)
40 Double Unders
10 min AMRAP
Coach’s Tip: The sets of 2 for the strength should be close to your previous 1 RM (90-100%). The DB Rows should light; they are not meant to be super hard. We want it to be a manageable load because we are seeking focus on good range of motion and really pulling the shoulder back. For the METCON, there is no load prescription today… go with a load you are confident in moving. What does that mean for scoring? There’s no RX button today! Just put your weight in the notes along with details on the rope. And have fun with it!
Huge thanks to Coach Maria for helping us run better… AND FASTER! The running clinic was a huge success!
