Blog

November 26, 2017

BIKE OR ROW CHALLENGE?

BIKE OR ROW

To add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option, a 100 mile assault bike challenge (my quads are already sore thinking about this). You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017. Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym. Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.

THE COMMITTED CLUB

The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month. At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though. We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

STRENGTH WOD

PUSH PRESS CYCLE: 2 Push Press with Pause in the Dip + 1 Push Press

JERK CYCLE: 2 Push Jerks with a pause in the dip + 1 Push Jerk

WOD

30 Burpees

25 Pull ups

30 KB Swings

2 Rounds

Fitness: 35/26

Performance: 53/35

Open: 70/53

A hundred miles on the assault bike looks like a ton of fun!

]]>

November 25, 2017

Open Gym 9a – Noon

OPEN GYM 9a-NOON. NO YOGA!

We will be open at 9a per usual! It’s a good time to go meter-hunting if you are doing the row challenge. BUT please do not sacrifice form for distance. Lower back soreness and blistered hands come along with rowing too long or rowing without solid form. More to come on this, but try not to hit more than 5K per session if you haven’t been spending time on the erg!

We love when family drops in! #sistersinlaw

]]>

November 24, 2017

Back to a regular schedule!

REGULAR SATURDAY SCHEDULE

We are back on with a normal schedule with classes at 9, 10 and 11. Competitor’s class will be at 8am per usual!

THE 100,000 METER

ROWING CHALLENGE

IN ON!

The Cove holiday tradition started yesterday. The goal is to log 100,000 meters of the erg (rower) before December 31st. It may seem like a daunting task but if you can hit it regularly you will be surprised how much you can do. There will be plenty of Cove athletes joining in this challenge and the company makes the time on that Concept 2 so much more enjoyable (no seriously).

STRENGTH WOD 5 I’s, Y’s and T’s 10 Shoulder Taps 30 Second Couch Stretch (each leg) 3 Rounds PARTNER WOD

12 KB Swings

9 Burpees

200 M Run

6 Rounds

Coach’s Tip: Today we work on our shoulder health and doing a Metcon that will require you to do a good amount of work! Simple in design, the goal for you is to “just keep moving”. With less complex moments, use it as a welcomed time to work on breathing and pacing.

#fitfamily

]]>

November 23, 2017

Abbreviated Friday Schedule

ABBREVIATED FRIDAY SCHEDULE

We have a limited class schedule today with classes at noon, 4:30 and 5:30 PM. There will be coverage in the kids room for the 5:30 PM class.

THE 100,000 METER

ROWING CHALLENGE

STARTS TODAY

The Cove holiday tradition starts today. The goal is to log 100,000 meters of the erg (rower) before December 31st. It may seem like a daunting task but if you can hit it regularly you will be surprised how much you can do. There will be plenty of Cove athletes joining in this challenge and the company makes the time on that Concept 2 so much more enjoyable (no seriously).

STRENGTH WOD

Wide stance box Squats

3/3/3/3/3

PARTNER WOD

7 Front Squats

10 Slam Balls

10/7 Cals Assault Bike

AMRAP 15 minutes

One person does a whole round then the next person does a whole round.

Fitness: 95/65

Performance: 115/75

Open: 135/95

Coaches Tip: The goal of this workout is to move quickly through each round. Be sure to pick a front squat weight that you can move quickly in the early rounds of the workout. When you hit the assault bike it should be a sprint to the finish line.

Misa digging deep on the assault bike.

]]>

November 22, 2017

Thanksgiving WOD

100K ROW CHALLENGE IS BACK!

Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:

You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).

What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!

Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.

THANKSGIVING FULL SCHEDULE

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

PARTNER WOD

Partner DT (Time)

12 Deadlifts 9 Hanging Power Cleans 6 Push Jerks 10 Rounds

(10 Rounds Total, each person does a round then rests until the other person is done their round)

Coaches Tip: This workout is slightly different than DT. You get a little more rest between rounds so you can push the pace a little faster.

]]>

November 21, 2017

Row Challenge!

100K ROW CHALLENGE IS BACK!

Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:

You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).

THANKSGIVING FULL SCHEDULE

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

8 Bent over barbell row (Snatch Grip) 10 Slow Push ups (Hands as close as possible) 3 Rounds WOD

500/400 M Row

30 Power Snatch

30 Box Jumps

2 Rounds

Fitness: 45/35 (just go below the knee)

Performance: 75/55

Open: 75/55

Coach’s Tip: The goal of the strength work is to develop some strength in the pulling position with a snatch grip and work on the triceps in the form of push ups. Diamond push ups would be ideal, but there are a variety of progressions to help develop good technique. Slow means a 3 count on the way down and 3 count on the way up. It is super challenging if done correctly so don’t rush it. For the Metcon the snatch weight should be super light!

Vanessa. In the zone.

]]>

November 20, 2017

ROW CHALLENGE AND 9A THANKSGIVING CLASS ADDED

UPDATED HOLIDAY SCHEDULE!

ADDING A 9A CLASS THANKSGIVING DAY!

We’ve heard from a lot of you that you plan on coming on Thanksgiving Day, so to manage class size we will offer a 10am AND a 9am class! Come on in and get a good sweat before you sit down to that Thanksgiving dinner!

100K ROW CHALLENGE IS BACK!

Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:

You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).

NEW STRENGTH CYCLE

PUSH JERK/PUSH PRESS

What a day! We loved seeing all of you drill good technique and put up some solid starting numbers. Over the next weeks we’ll continue to work on great positioning, build strength and see gains you didn’t think possible. Just a little more motivation to keep coming to the gym during the holiday season!

THANKSGIVING FULL SCHEDULE

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

WOD

100 Wall Ball

___ Double Under

25 KB Swings

Rest 1 minute

100 Barbell Back Squat

___ Double Under

25 KB Swings

Rest 1 minute

100 Air Squat

___ Double Under

25 KB Swings

Fitness: 200 Singles

Performance: 75 Doubles

Open: 100 Doubles

Coach’s Tip: Today is a longer one… filled with a LOT of squats! We are looking for perfect technique with every rep, so be sure to focus on a solid warm up and don’t just cruise through the mobility work — do it with intention! If these squats are done correctly, you should be sore tomorrow, not hurt or injured. BUT PLEASE SCALE THE REPS if you are newer or haven’t done this kind of volume before!

Beast.

]]>

November 19, 2017

NEW STRENGTH CYCLE

NEW STRENGTH CYCLE

PUSH JERK/PUSH PRESS

After a successful strength cycle of back squats and overhead squats we are going to move into a new cycle focused on expressing that new found strength through the Push Press or Push Jerk. These two movements require strength, stability, coordination, speed, and technique. During this cycle we will not only be working on this lift but also the accessory movements to keep those shoulders healthy. Look for lots of work on developing rotator cuff strength and scapular stability.

Now the question, which movement should I focus on? Well the answer is up to you but we would suggest if you are a newer athlete that you focus on the push press. This movement is not as complicated and will allow you to focus more on getting stronger. For those more experienced athletes the push jerk will allow you to work on heavier loads and translate into more advanced lifts. Once again, the choice is up to you and feel free to talk to your coach on which is right for you. Frankly, there isn’t a wrong answer to this questions.

THANKSGIVING HOURS

We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day. There will be NO coverage in the kids room for the 10 AM Class. Here is the complete modified holiday schedule:

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press

WOD

10 Pull ups

10 Single Arm DB push Press (10 each arm)

10 Sit ups

10 min AMRAP

Open: Chest to Bar

Coach’s Tip: Focus on your posture and bracing during the single arm push press. It is just as important with a dumbbell as it is with the barbell.

Who doesn’t love spending time on the assault bike?

]]>

November 18, 2017

Yoga Today!

YOGA AT 8:15

OPEN GYM 9a – NOON

Yoga is on for Sunday morning, so get up bright and early and get stretchy and strong with Ashley! Your body will thank you.

And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much shoulder work at Open Gym ;-))

MONDAY’S WORKOUT!

Strength WOD

Take 15 minutes to find:

Open and Performance: 1 RM push Jerk

Fitness: 3 RM push press

WOD

10 Pull ups

10 Single Arm DB push Press (10 each arm)

10 Sit ups

10 min AMRAP

Open: Chest to Bar

]]>

November 17, 2017

Thanksgiving Schedule

GOBBLE GOBBLE!

We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family. Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.

There will be NO coverage in the kids room for the 10 AM Class. Here is the complete modified holiday schedule:

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

1 Front Squat with a 5 Second Pause + 2 Front Squats

x 6 Rounds

WOD

10 Barbell Lunges

10 Push Press

10 Toes to Bar

10 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 115/75

Coach’s Tip: A little work on the front squat today Be sure you stay in good positions; 5 seconds is a long pause. We prefer you go lighter and really work the technique than rushing through the reps. Combined with the Metcon, we’ve got something for everyone!

It’s all about the kip….

]]>

Site by: MariaVida Creative