Yoga and Open Gym!
YOGA AND OPEN GYM!
Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).
Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!
Blog
Saturday, July 25th, 2020
SIGN INS AND
RESERVATIONS
Just a reminder to be sure to sign into a class that you have actually attended. . You can do this via the Wodify coachboard before or after class.
Some of our classes are at capacity so we want to remind you to be sure to cancel any reservation that you are not able to attend.
Laree showing some strong hair game to go with her fitness!
METCON
“Pump”
5 rounds
20/15 Pushups
15/12 HSPU
Buy-out: 45 Pullups
Time Cap: 15 min
Fx: Kneeling Pushup, Pike Pushup
ACCESSORY
3 rounds
15 Glute Bridge
16 Bird Dogs (8 each side)
16 Step Back Lunges
HOME WOD VERSION
Same as above, but with 45 bent over rows
Friday, July 24th, 2020
PARTNER WOD
5 rounds
You Go I Go (after every movement)
10 Power Cleans
20 Box Jumpovers
30 DU
Time Cap: 25 min
Fx: 95/65, 20/18″, 2:1 SU
P: 115/75, 24/20″
O: 135/95, 24/20″
Its Friday! Jumpin for joy over the end of the week and another Partner wod!
Thursday, July 23rd, 2020
OUR AT HOME OPTION
Coach Maria presenting another short and efficient workout via Engine Express.
EMOM6
12 jumping lunges
remaining time flutter kicks
METCON
“Community Chooses”
6 rounds
15 Wall Balls
12 TTB
6 Snatch
3 Bar MU
Time Cap: 25 min
Fx: 95/65
P: 135/95
O: 155/105
HOME WOD VERSION
6 rounds
15 DB Thrusters
12 V-ups
9 Devil’s Press
Fx: 25/15
P/O: 35/25
Wednesday, July 22nd, 2020
During the period of the COVID-19 shutdown, we tried a number of different ideas to support our members. Most were big hits, but one in particular people really seemed to love — personalized accessory programming.
We started with weakness work with Coach Holden and expanded that to specific programming to our members’ unique needs. With just three weeks of programming we saw some great breakthroughs for our members in a broad range of goals. From big PR’s with the Olympic lifts, to getting their first handstand push up — to even big changes in fat loss. This personalized attention, in addition to our normal Cove programming, accelerated our athletes’ gains in a short period of time. With the success of this program, we are going to continue it. Here are the details.
You will be given a True Coach account in which your personal coach will assign you specific exercises to get you closer to your goal. The TrueCoach platform will also allow you to communicate with your coach, upload videos, ask questions, and allow him or her to keep you accountable to the program. Generally, the accessory work will account for 15 minutes of work, 3 days per week.
The cost of the program is $80 for a month of programming or if you are looking for some additional attention, for $100 we also will add a 30 minute personal training session with your coach (1/2 sessions are normally $45).
If you are looking for a little boost, help with accountability, have a big PR in mind, or dream of mastering a movement — then this program might be just what you were looking for.
METCON
“Rematch”
200 DU
20 Front Rack Lunges
2 Mile Run
Time Cap: 30 min
Fx: 115/75
P/O: 155/105
Fx: 400 SU
HOME WOD VERSION
Use DBs for the Lunges
“Rematch” between the new young buck and the “old” young buck going down at the 7 AM tomorrow. Who you got?!
O2 TWO DRINK SPECIAL PRICING
O2 SPECIAL PRICING
Over the past year and a half, O2 has become a fan favorite at the Cove providing a refreshing celebratory recovery drink after finishing a great workout. O2 has a new slimmer can design that holds slightly less volume than the previous tallboy cans. We have to stay at the suggested retail price of $3 per can (Coach Sarah just mentioned that it is $3.50 at Whole Foods) but we can offer a special of two cans for $5 to provide some savings to you. You will find an “O2 Two Drink Special” via the Cove iPad or the sales book.
Jon bracing before going overhead
METCON
“Mental”
100 Thrusters
*Every time you break, you must first do 15/12 cal bike.
Rules: You cannot pause in the front rack position, but you can pause at the top of the rep
Row Cals: 18/15
Fx: 75/55
P/O: 95/65
Time Cap: 17 min
COACHES TIP: You want to find a weight that you can do at least 15 reps. Scaling can include the total number of thrusters for the metcon.
ACCESSORY
“Durante Core”
3 rounds
10 Hollow Rock
10 V-up
10 Tuck up
10 sec hollow hold
HOME WOD VERSION
Same as In-Gym, but with a 100m Run
PERSONAL PROGRAMMING FROM THE COVE COACHES
During the period of the COVID-19 shutdown, we tried a number of different ideas to support our members. Most were big hits, but one in particular people really seemed to love — personalized accessory programming.
We started with weakness work with Coach Holden and expanded that to specific programming to our members’ unique needs. With just three weeks of programming we saw some great breakthroughs for our members in a broad range of goals. From big PR’s with the Olympic lifts, to getting their first handstand push up — to even big changes in fat loss. This personalized attention, in addition to our normal Cove programming, accelerated our athletes’ gains in a short period of time. With the success of this program, we are going to continue it. Here are the details.
You will be given a True Coach account in which your personal coach will assign you specific exercises to get you closer to your goal. The TrueCoach platform will also allow you to communicate with your coach, upload videos, ask questions, and allow him or her to keep you accountable to the program. Generally, the accessory work will account for 15 minutes of work, 3 days per week.
The cost of the program is $80 for a month of programming or if you are looking for some additional attention, for $100 we also will add a 30 minute personal training session with your coach (1/2 sessions are normally $45).
If you are looking for a little boost, help with accountability, have a big PR in mind, or dream of mastering a movement — then this program might be just what you were looking for.
Coach John reviewing the day’s workout…
STRENGTH
EMOM8
2 Overhead Squats (from ground)
METCON
45 Pullup
30 Burpees
15 Overhead Squats (from ground)
Fx: J-Hook Row, 50%/40% of Bodyweight on OHS
P: 70%/50% of Bodyweight on OHS
O: 100%/80% of Bodyweight on OHS
HOME WOD VERSION
3 rounds
24 Alternating DB Snatch
24 Bentover Rows
24 Burpees
Saturday, July 18th, 2020
METCON
Buy-in: 1 mile run
4 rounds
8 Overhead Squats
16 Toes to Bar
Buy-out: 10 Overhead Squats
Time Cap: 25 min
Fx: MetCon weight of OHS: 75/55, Last 10 weight: 95/65
P: First weight: 115/75, Last 10 weight: 155/105
O: First weight: 155/105, Last 10 weight: 185/125
HOME METCON VERSION
Buy-in: 1 mile run
4 rounds
8 Single Arm DB Overhead Squat (4 each arm)
16 V-ups
Buy-out: 40 Shoulder Taps
Fx: 35/25
P/O: 50/35
Friday, July 17th, 2020
METCON
Partner AMRAP21
One Partner: 40 Box Jumps
Other partner is AMRAPing
20 DU
15 MedBall Squat Cleans
Fx: 20/18″, 40 SU, 14/10#
P/O: 24/20″, 20/14#
HOME METCON
AMRAP21
20 Air Squat Tuck Jumps
20 DU
10 DB Squat Cleans
Fx: 35/25, 40 SU
P/O: 50/35
Thursday, July 16th, 2020
STRENGTH CONDITIONING
EMOM10
Odds: 8 Deadlifts
Evens: __ Pushups
Fx: 135/95, 12/9 Pushups
P: 185/125: 15/12 Pushups
O: 225/155, 20/15 Pushups
METCON
AMRAP9
2-4-6-8-10-12…
HSPU
Deadlift
Fx: 95/65, piked pushup
P: 115/75
O: 135/95
Right after the MetCon:
150 Bodyweight Lunges
HOME CONDITIONING
Same as above, but with DB Deadlifts
HOME METCON
Same as above
DL weight:
Fx: 35/25
P/O: 50/35