CrossFit Cove

Almost all of us have been touched by breast cancer in some way, with many of our own community experiencing it firsthand. 

At 34, our very own Julie H. was diagnosed with stage three breast cancer. Now, as a five-year survivor, her mission is to raise awareness, advocate, and support women as they navigate their own breast cancer journeys. With 1 in 8 women facing a breast cancer diagnosis, it’s vital to come together and do everything we can to support each other and continually remind friends and family to get checked regularly.

This Monday will be “Mammogram Monday” at the Cove. Come in for a fun partner workout (bring a friend or find one at the Cove). Wear your pink and let’s celebrate those boobies!  While we are not asking for money, should you be compelled please consider donating to the For Three Sisters organization to help keep women connected and supported. 

BOOK THOSE SCREENINGS AND SEE YOU MONDAY!

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We have another great week of workouts at the Cove and wanted to give you an insight into some of our programming plans as far as our strength pieces.

Wednesday remains focused on power snatches, as we continue to increase the loads. We are seeing lots of nice technique improvements in this movement.

Mondays, we are starting a cycle focused on Push Press and Friday we are circling back to back squats.

The push press is a dynamic movement that requires not only strength through the shoulder but explosive power from the hip and core stability to transfer that power and stabilize overhead.

Four the next four weeks, we are going to doing wave loading as our strength format.  Wave loading is an interesting strength protocol that allows is to increase intensity and lower volume within an individual strength workout.

Wave loading works like this, athletes will start with a moderate weight (we will assign percentages as a guide) and hit a certain number of reps. The athletes will hit 2 more sets, adding load and taking away reps with each set. Those 3 sets represent a wave. We will take 2 minutes rest and repeat that wave again. 

For example, this is what we have for Monday.

Push Press

Every Two Minutes

6 reps @70-75%

5 reps @75-80%

4 reps @80-85%

Rest 2 minutes and repeat the three working sets

The percentages assigned are a general guide and we give you the freedom to move them up or down, but our focus is that you can hit the prescribed reps with excellent technique.

As far as metcons, we have some interesting pieces for the week.

Monday: 19.1. A couplet of wall balls and rowing that is absolutely brutal.

Tuesday: Tippy Toes, which is a CompTrain Benchmark metcon.

Wednesday: We have snatches and lunges, but for the RX+ athlete, we have the challenge of overhead barbell lunges.

Friday: We have our back squat work and a great metcon of pistols and pull ups. Pistols gives us a chance to work on single legged strength. Single leg strength

(and stability) is such an important part of running and being generally athletic. If you don’t have pistols, don’t sweat it, we always have great scaled versions for you.

See you all at the gym.

Thank you to Coach Hanna and Coach Chris for organizing this Sunday’s Cove 5 K Run

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