It has been a fantastic week of workoutsas Coach Daniel has introduced us to some fun “new” movements like frontsters, purpees, and atomic sit ups. We have been able to keep our fitness up despite being locked out of the gym.
We can only imagine as Coach Daniel has up his sleeve as we head into the Quarantine Open. We have almost 50 people signed up and we are looking for more. Come be part of this fun gym wide event.
We are excited to announce the winners for” The Great American Cove (id) Virtual Bake-Off”. It was a fun little online activity led by Coach Alea that we will look to do again with an actual tasting at the Cove.
THIRD PLACE (TIE)
Mike and Cookies Cake From Jenna and Kim M.
Alyssa H’s chocolate and raspberry cake made of alternating layers of chocolate raspberry ganache and raspberry buttercream for a total of six layers.
We have 19 people signed up for the Quarantine Open and we are looking for even more. It’s a series of 5 workouts designed by Coach Daniel over a period of 2 weeks to test your fitness. Although the word competition might scare you this is something different. It’s about competing with yourself and having the energy of those around you to bring the best out of you. It is about community as all things at the Cove are. We are looking to do lots of fun activities with the “Quarantine Open” including some zoom get post wod happy hours, fun online activities, and maybe even some online throwdowns.
We will be releasing more information soon, but if interested you can sign up here.
“DT @ Home Edition”
10 rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*DT is normally 5 rounds, but I want you guys to use a lighter weight and do more volume instead
(All equipment options are fair game)
HOME ACCESSORY
:30sec max glute bridges
:30sec side plank leg lifts
:30 sec side plank leg lifts other side
:30 sec single leg glute bridge
:30 sec other leg glute bridge
*repeat for 3 rounds
Throwback pictures from “Partner DT” from our last guys night. Justin looking fresh. Dad not so much.
Missing the friendly competition inside the box?Want some extra motivation to push a little harder in your basement or garage? Watching “The Fittest” on Netflix and want to be a part of it?Well, we’ve got you covered!Introducing the first (and hopefully the last), COVE QUARANTINE OPEN!
Yep, we are bringing back The Open, but quarantine style. If you’re new to CrossFit, the Open is, simply put, one of the early stage qualifying rounds that determines who gets to go to the CrossFit Games.The Open becomes a challenging and fun way to participate in a truly global CrossFit event.It is a way to measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards.Given it is one of the most FUN things we do at the Cove each year, let’s bring the same fun to this incredibly stressful time!
With little-to-no equipment needed, On April 5th we will be rolling out FIVE workouts over the course of the following two weeks.The Open workouts will be the scheduled workouts for those days, so you’re doing them anyway!Just like the Open, the Cove Quarantine Open will have a mix of classic benchmarks WODs, awesome chippers, and real burners.
To sign up for the Cove Quarantine Open, just put your name on this signup sheet.We will use this to track scores, but you MUST submit the scores on Wodify each day a workout is performed to log an ‘official’ score.
We are hoping for 100% participation here!No pressure, just fun, and fitness!Who’s in??
6 rounds
Find about 200m of running distance (preferably uphill)
Sprint Up
Your rest is the time it takes you to walk back down to your starting point. The moment you reach your starting point, you sprint back up
HOME METCON 2
5 rounds
20 Alternating DB Snatch
50 DU
Barbell Option: Do 14 Power Snatch Per Round (75/55, 95/65 Scaling Options)
You can also use a backpack and do 15 Ground to Overhead each round
We have a friendly little inter-cove competition lead by our very own Coach Alea. It is The Great American Cove (id) Virtual Bake-Off (what an amazing name) It is based on the NetFlix show, the Great British bakeoff, we are having a competition on who can create the best “layer cake”. We will open the competition this Sunday at 10 AM where we all check in with one another. From there the baking will begin and the cakes must be completed by 2 PM for the judging. We ask that you have a “non participant” taste the cake to give their opinion on taste and then we will have some judges that will give scores on appearance.
If you would like to participate, just email us at info@cove-fitness.com or you can sign up at the Facebook event page.
We are also looking for online judges so please ping us as well if you are interested.
And the cake judgment will be on this channel at 2 PM.
So get your ingredients, find your grandmother’s secret recipe, and be ready to throw down some cake batter for The Great American Cove (id) Virtual Bake-Off!
We have a friendly little inter-cove competition lead by our very own Coach Alea. It is The Great American Cove (id) Virtual Bake-Off (what an amazing name) It is based on the NetFlix show, the Great British bakeoff, we are having a competition on who can create the best “layer cake”. We will open the competition this Sunday at 10 AM where we all check in with one another. From there the baking will begin and the cakes must be completed by 2 PM for the judging. We ask that you have a “non participant” taste the cake to give their opinion on taste and then we will have some judges that will give scores on appearance.
If you would like to participate, just email us at info@cove-fitness.com or you can sign up at the Facebook event page.
We are also looking for online judges so please ping us as well if you are interested.
And the cake judgment will be on this channel at 2 PM.
So get your ingredients, find your grandmother’s secret recipe, and be ready to throw down some cake batter for The Great American Cove (id) Virtual Bake-Off!
Tomorrow’s zoom call class will be at 5:30 PM tomorrow from the Anglim’s “Driveway of Dreams”. We hope you guys can join us for our happy hour.
HOME METCON
4 rounds
20 Box Jumps
20 Push Press
*If you have a box, great. If you can find something to step/jump on that would work too. If you don’t have anything, jump up and tuck your knees into your chest.
*You can use DB or backpack for Push Press. BB weight would be:
Fx: 75/55
P/O: 95/65
HOME ACCESSORY
3 rounds
20 Ab Twists w/ Weight
10 V-up
:30 sec hollow hold
We invite you to our house tonight via Facebook Live on Cove the Club at 8:30 PM. We plan on chatting about what is going on with the Cove gym, how we can best serve you, and take your questions. See you in da club later this evening.
NUTRITION THOUGHTS FROM COACH JOHN
Hey athletes!
As stated in Monday’s post, nutrition is a highly individual process. It will take time to figure out what exactly works for you and what to do to adjust when that stops working. However, even though nutrition is an individual process there are some broad approaches and guidelines that we can follow to get started. And that is exactly what we are going to do- take a simple approach so we don’t get overwhelmed. After the next 4 weeks (and beyond), we want you to have laid a solid foundation of consistency, quality, and fun with your nutrition.
We are going to base our guidelines on the Meal Type infographics. If you have worked with me, done a challenge with me, or paid attention to any of my nutrition-related posts you should recognize them. Why do I keep using them? Because they are simple, efficient, and effective.
The Anytime Meal is just that, it can be eaten anytime during the day/night and should keep you satisfied for a few hours. It consists of plenty of protein, lots of vegetables, and some healthy fat.
The Post Workout Meal is mainly focused on restoring your muscles glycogen stores, getting protein to your muscles, and helping to start that recovery process after a hard workout. It consists of plenty of protein, some veggies and fruit, and some starches.
-you will have a good balance of Anytime and Post Workout Meals
-the farther away from your workout stick more with the Anytime Meal, the closer to your workout stick more with the Post Workout Meal
-you need both ample protein and carbs but don’t neglect the health fat
-snacks- stick to protein further away from workout, fruits/simple carbs closer to workout
-Ex. WOD day- 1 Anytime Meal (farthest away from your workout), 2 Post Workout Meals, snacks- fruit pre or post workout, protein shake post workout (plus your Post Workout Meal)
The rest of the week we will be focusing on structuring our meals according to the Anytime Meal and Post Workout Meal and your goals. We will also be posting different examples of what these would look like for breakfast, lunch, dinner, and snacks. Post your meals as well!
HOME METCON
We have another noon zoom workout with Coach Marina but this time at 5:30 PM. Looking forward to seeing the evening crew back together. To join, simply use the following link.
https://zoom.us/j/486653085
Below is tomorrow’s Home Workout with an introduction with Coach Josh and Coach Marina actually doing the workout.
“Maybe today will be a rest day”
100 Backpack Overhead Squats (if mobility doesn’t agree, 100 Front rack squats)
300 DU (500 SU)
30 Devil’s Thrusters
