We can’t believe it, today wraps our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this might feel new again to them!
To celebrate their ‘graduation’ we will do a partner WOD at 7:30pm Friday night, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or Cove veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:30p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine/or beer/or whatever and let’s get after it! Of course boys are welcome but you might be the minority 😉
HEALTHY SHOULDERS WITH CROSSOVER SYMMETRY
Ever wonder what those wrinkly bands are hanging behind the rig? Where you guessing it was some new torturous device like the assault bike or those jumbo dumbbells that keep arriving? NO! This is all about health accessory work for your shoulders.
We put a ton of demand on our shoulders (whether it’s lifting a barbell overhead or carrying a suitcase through the airport) and keeping them healthy is incredibly important for life inside AND outside the ‘box’. We often add mobility and skill sections to further hone the shoulder’s supporting muscles (think I’s, Y’s and T’s and banded pull aparts you might see in a WOD) but there is so much more we can do to keep them working optimally. Here’s a quick video of how to use the bands to further promote that shoulder health and can be done easily in a few minutes before or after class. Please try to add Crossover Symmetry to your regular routine here at the Cove. We promise it will make a world of difference! And if you need help, don’t be afraid to ask!
FRESH START PARTNER WOD
20 Minute AMRAP
60 Calorie Row Buy-in
50 Wall Balls
50 Double Unders
40 Box Jumps/Step Ups
40 Toes to Bar/Knees to Chest
30 Pull-Ups
30 Burpees
20 Cleans
20 Jerks
10 Thrusters
10 Snatches
Fitness: 35#
RX: 55#
RX+: 75#
One partner works at a time. Try to use the same weight for all barbell movements!
COVE PARTNER WOD
3 Min AMRAP
For 24 minutes switch on and off every 3 minutes (pick up where your partner left off)
10 Power Cleans
10 Burpees over the Bar
10 Hanging Power Snatch
10 Step Ups
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: You should be able to get around two rounds in three minutes, so move fast and pick a barbell you can MOVE. It is about performing three minute ‘sprint’ intervals (with equal amount of rest), so if you aren’t hitting a variety of movements each time you’re up, you’re not doing the workout as designed!
You may have seen this incredible athlete in a few classes recently. Arianna B. is in the Fresh Start program and crushing it! We asked Simone to hop in as her partner for a Fresh Start WOD last week and they killed it. Support the ladies for their final class Friday night at 7:30p. Be like Simone.
