We know you’ve been waiting for more, so here they are! The delay came from us wanting to edit the photos before posting, but with over 700 more pictures (above and beyond what Joe T. posted), it was was a daunting task. So rather than make you wait, here are the UNEDITED photos! So, feel free to download, crop, color correct or whatever!
It was an amazing day and it’s so fun to re-live them again. Just click on Sammy’s beard to get the direct link to the Flickr album!
WOD
Every six minutes for 24 minutes:
500/400 M Row
15 Ring Dips
10 Power Cleans
Fitness: 115/75 15 Box Dips
Performance: 155/105
Open: 185/125
Coach’s Tip:We went a mere 10 minutes Wednesday, so today we go long at 24 minutes. Despite the time domain, itt should be quick and aggressive. The weight should not be done in singles, but should be heavy. For ring dips make sure to use dips from a box as a scale instead of banding the rings (we repeat NO BANDS on the rings!). Negatives, supports and box dips are the way to go if you want to build strength and get a ring dip.
We know there is burpee fever at the Cove right now due to our “Fall Into Healthy Habits” challenge and it is just awesome. Since we know you’ll miss them soon, we have another burpee spectacular coming up in early November!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). Once signed onto the team, you can use the time until the event to receive as many sponsors as possible to support you in that hour of burpees. Bring friends and family as the more people that participate, the more we can raise.
So for those that are interested please sign on up… and guys, let’s start growing that facial hair. I know we all can’t grow a mustache as spectacular as Coach Chris, but we can certainly try. But what we CAN do is help spread the word about the importance of men seeing their doctor.
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
SKILL WOD
8 Bent Over Barbell Row
8 Strict Leg Rasis/Strict Toes to Bar
30 sec Weighted Low Plank
3 Rounds
WOD
5 Burpees
10 Wall Balls
30 Double Unders
10 min AMRAP
Coach’s Tip:We love Barbell Rows! It is a great opportunity to really focus on the hinge at the hips. That is a common error in olympic lifting, so use the skill time to… well, work on that skill! It will also give you some horizontal pulling which is always a good for scap and shoulder strength. The metcon is a “no barbell” day. They can be less exciting to read on the blog, but if you do it right, we promise it will be an awesome 10 minutes of work.
Robert N. crushing the assault bike. And, oh… that hair!
We know there is burpee fever at the Cove right now due to our “Fall Into Healthy Habits” challenge and it is just awesome. Since we know you’ll miss them soon, we have another burpee spectacular coming up in early November!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). Once signed onto the team, you can use the time until the event to receive as many sponsors as possible to support you in that hour of burpees. Bring friends and family as the more people that participate, the more we can raise.
So for those that are interested please sign on up… and guys, let’s start growing that facial hair. I know we all can’t grow a mustache as spectacular as Coach Chris, but we can certainly try. But what we CAN do is help spread the word about the importance of men seeing their doctor.
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
STRENGTH WOD
Take 10 minutes to find a heavy 3 Rep Push Jerk (from the ground)
WOD
400 M Run
18 KB Swings
12 Push Jerks
4 Rnds
Fitness: 95/65 (35/26)
Performance: 135/95 (53/35)
Open: 135/95 (70/53)
Coach’s Tip:Unlike Monday’s squatting where the lift was the focus, the strength work should be approached as a warm up for the workout. The Metcon is meant to be more of a longer endurance day. It is modeled after Helen, but meant to be attacked at a moderate load.
We’ve had a number of members talk to us about their goals, and nothing makes us happier than an athlete who has something they are striving for. There’s been an uptick in competition sign-ups (huge congrats to Mike K. and the fabulous duo of Angela and Liz for killing it at the Festivus Games this weekend!) and the gym seems to be bustling with people working on developing specific skills or building strength. Again, this is #amazeballs! And we want to support you however we can.
Coach John did a great write up on setting goals AND setting yourself up for success. Take a look at these wise words and reach out to us for help!
COACH JOHN AND THE GOAL WALL
Question- How many gyms out there have goal walls dedicated for their members?
Answer- A lot
Question- How many of those gyms consistently update their goal walls?
Answer- Not many (in my experience at least)
Here at the Cove we are dedicated to helping our members achieve their maximum potential. Whether it’s becoming stronger, faster, losing weight, or just doing something you have never done before, we want to help. So how can we help? Well, the first part starts with you and setting a goal(s). At the beginning of the year we wrote a blog post about re-vamping our goal wall and how to set goals/where to start. If you don’t remember, here is a quick recap-
In order to give yourself the best chance at reaching your goals, each one must be SMART:
Specific
Measurable
Achievable
Realistic
Time Bound
We also helped people direct their focus by narrowing down goals to no more than 3 at a time and ones that were able to be reached within 2-3 months (although yes, you should have more than 3 goals per year and have both short and long term goals).
Why did we want to set our goal wall up like this? Because, we want people to come in, look at their goals, and say to themselves “What can I do today to help myself get closer to my goals?” instead of “Eh, I got until the end of the year to do this…plenty of time left!” If you don’t know what you can do to help yourself, ask a coach and they can help direct you. As most of you know we offer tons of additional services to help you reach those goals including free and paid clinics (handstands, running, double unders, etc.), competitor’s class, barbell club… and of course personal coaching!
Well, my awesome people, it must be working! We have seen members constantly achieve and update their goals throughout the year. We, coaches, are constantly scanning the goal wall for updates and we take note when goals are achieved. The reason we bring this up now is that we are entering the third quarter of the year and we want to remind everyone to close out the year strong! Don’t let up on your progress just because it’s getting toward the end of the year or because the holidays are coming. We want you to keep the gain train going all year round!
STRENGTH WOD
Back Squats 4/4/4/4/4
(80-90%- go heavier than last week)
WOD
6 Sets of the following:
30 Seconds Max Front Squats
30 Seconds Rest
30 Seconds Max Pull ups
30 Seconds Rest
Fitness: 75/55
Performance: 95/65
Open: 115/75 (chest to Bar)
Coach’s Tip:Pour your focus into the strength portion today. The second part of the workout should be a load and progression that you can move the whole 30 seconds (maybe one break). Avoid singles on the pulls ups and instead, find a scale that allows you to string multiple reps.
Nothing make us happier than this Cove OG Andy M. walking through the doors Thursday night! Just like riding a bike (well… erg)!
We are so excited to see so many people interested in joining the Competitor’s Class and programming we are testing out. We are expecting a great group tomorrow and look forward to a great session. Remember that we are doing a 15 minute ‘meeting’ after the WOD to answer questions and talk more about the goals of this program! See you bright and early!
STRENGTH WOD
8 Bulgarian Split Squats (with DB or KB) (8 per leg)
8 RDLs
8 Glute Bridges
3 Rounds
WOD
50 Air Squats
40 KB Swings
30/20 Assault Bike Cals
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coach’s Tip:The strength work is to compliment our squat cycle. The WOD should be fast and dirty– like REALLY fast. We’re talking under 5 minutes!
Nothing make us happier than this Cove OG Andy M. walking through the doors last night! Just like riding a bike (well… erg)!
(each partner does the burpees, but only one partner is working on the barbell)
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip:Today we hit something a little different during partner WOD today. At the call of 3-2-1 -Go! both partners will do five burpees together. Then Partner A picks up the barbell and does as many snatches in the remaining time left in the first minute. At the top of the next minute, both partners do five burpees and Partner B does as many snatches in the remaining time of that minute. Repeat this cycle until 100 Snatch reps are complete. We are aiming for close to 10 snatch reps in every minute, so this workout should be quick and the load should be light.
Michael K. showed up to volunteer but ended up competing as last minute sub. He crushed it!
We are so excited to see so many people interested in joining the Competitor’s Class and programming we are testing out. With a large number of athletes catching the competitor’s bug after the most recent in-house competition and other local competitions, over the past 3 months we have provided additional programming and classes to a few competitive athletes at the Cove as a pilot project. It has been a trial program that we are still developing and we are looking to expand to trial to the greater Cove membership.
Some details about the program are:
This program is available for both “RX” and “Scaled” athletes
The existing Cove programming is the core of the program. The focus remains on the great programming and classes at the gym but we offer additional skill, conditioning, and strength work to be done after class.
We have a dedicated competitor’s class on Saturday’s at 8 AM. These classes are very specific in the design to help the competitive athlete and are a ton of fun.
We provide additional accessory work on Monday, Tuesday, Wednesday, and Friday and we have our dedicated class on Saturdays.
Scaling is very much allowed and often encouraged to ensure you get the most out of the workouts.
As for now we are still in the early development phases and want to continue to offer it as a free trial. If we decide to continue with the program there will likely be a small additional cost for being part of the team. If you are interested in giving it a try and throwing down with us for the 8 AM competitor’s classes, please email us at John@CrossFitCove.com or Brian@CrossFitCove.com .
ENGINE CLUB!
Only a few more days to sign up for the Engine Club! We have a great group signed up and have space for just a few more. We’ve had lots of interest from athletes looking to improving their conditioning (and specifically running) and the “Engine Club” will do just that! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
STRENGTH WOD
5 I’s, Y’s and T’s
3 Wall Walks
1 Rope Climb (Open Track= legless)
3 Rounds
WOD
___ Handstand Push ups
20/15 Cal Row
30 KB Swings
40 Air Squats
3 Rounds
Fitness: 10 Seated DB Press
Performance: 10 HSPU
Open: 15 HSPU
Coach’s Tip: We hit some rope climbs in the skill along with some accessory shoulder work in the skill section, so this should be a great warm up for the Metcon. Lots of pressing and pulling today, so use the air squat to rest those shoulders!
We know a number of athletes have recently caught the competitor’s bug after the most recent in-house competition and other local competitions. In an effort to help support those competitive athletes, over the past 3 months we have provided additional programming and classes to a few competitive athletes at the Cove as a pilot project. It has been a trial program that we are still developing and we are looking to expand to trial to the greater Cove membership.
Some details about the program are:
This program is available for both “RX” and “Scaled” athletes
The existing Cove programming is the core of the program. The focus remains on the great programming and classes at the gym but we offer additional skill, conditioning, and strength work to be done after class.
We have a dedicated competitor’s class on Saturday’s at 8 AM. These classes are very specific in the design to help the competitive athlete and are a ton of fun.
We provide additional accessory work on Monday, Tuesday, Wednesday, and Friday and we have our dedicated class on Saturdays.
Scaling is very much allowed and often encouraged to ensure you get the most out of the workouts.
As for now we are still in the early development phases and want to continue to offer it as a free trial. If we decide to continue with the program there will likely be a small additional cost for being part of the team. If you are interested in giving it a try and throwing down with us for the 8 AM competitor’s classes, please email us at John@CrossFitCove.com or Brian@CrossFitCove.com .
ENGINE CLUB!
Only a few more days to sign up for the Engine Club! We have a great group signed up and have space for just a few more. We’ve had lots of interest from athletes looking to improving their conditioning (and specifically running) and the “Engine Club” will do just that! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
WOD
800 M Run
15 Hanging Power Cleans
20 Sit ups
600 M Run
15 Hanging Power Cleans
20 Sit Ups
400 M Run
15 Hanging Power Cleans
20 Sit Ups
200 M Run
15 Hanging Power Cleans
20 Sit Ups
Fitness: 95/65
Performance: 115/75
Open: 135/95, 15 GHDs
Coach’s Tip:This is a longer endurance workout today. You should be able to move the weight on the cleans easily and sit ups feel like ‘rest’. Only do GHD’s if you have been training on them regularly. It’s only 15 reps at a time, but 60 is a big nut!
Speaking of competitive spirit… David M crushed it this weekend!
Only a few more days to sign up for the Engine Club! We have a great group signed up and have space for just a few more. We’ve had lots of interest from athletes looking to improving their conditioning (and specifically running) and the “Engine Club” will do just that! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
STRENGTH WOD
Back Squats/OHS 5/5/5/5/5
(80-90% of 3 RM across)
WOD
12 Burpees
____ Double Unders
4 Rounds
Fitness: 100 Singles
Performance: 50 Doubles
Open: 75 Doubles
Coach’s Tip:The focus here is on the 5×5 back squat/OHS at the high %. After last week’s de-load week we will build over the next two weeks and then retest! The second piece is meant for a quick sweat and should be a fast and spicy workout.
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