Coach’s Tip:Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today. It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn. Today we REALLY feel the burn! In a more traditional Metcon, the order would be reversed — we’d start with row finish with squats then rest. Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower. You should be fighting for every calorie. The squats and sit ups should take no more than 2 minutes. Then you are on the rower at 2 min and off at 3. That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!). Score = total cals.
With the holidays fast approaching, many of us will be on the road vacationing and visiting loved ones (or may be home-bound hosting family and friends). That is NOT an excuse to skip your workouts and break the great routines you have created. Because we want to help keep you on track, we’ve built a page with just travel WODs.
We know equipment availability can vary based on where you go (hotel vs someone’s home) so we have three categories of WODs here: Bodyweight, Dumbbell (most hotel gyms have them) and Jump Rope. We strongly suggest you buy yourself a jump rope (if you haven’t already) and bring it with you EVERYWHERE you go. It’s so easy to fit in a bag, doesn’t take up space and doesn’t require much space to actually jump. Plus, you might just get that double under breakthrough you’ve always wanted. Safe and HEALTHY travels!
Coach’s Tip:This is our first time doing Nate at the Cove! No legs…all upper body today… so enjoy the break (especially after those squat cleans yesterday). Talk to your coach about the best progression for you, but since Nate is chock full of advanced movements, we’ve provided suggested scales for Fitness and Performance. Feel free to alter as everyone is different, but we are looking for a ‘pull movement’ and a ‘press movement’!
Yay! Yoga is back, but remember, it will “FEEL LIKE” 9:15! Remember to set those clocks back and enjoy that extra hour of sleep. 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 squatting at Open Gym ;-))
We are less than ten days away for our big fundraiser, BURPEES FOR BROS!
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.
WOD
8 min AMRAP
20 Cal Row
20 KB Swings
Rest 1 minute
8 min AMRAP
10 Pull ups
10 Burpees
Rest 1 minute
8 min AMRAP
20 Reverse Lunges (use KB or DB in goblet position)
20 Single Arm DB Push Press (10 each arm)
Fitness: 35/26
Performance: 53/35
Open: 53/35 (chest to bar)
Score = Total reps
In case you missed it, this Martine celebrated a birthday this week! Wish her a happy 25th when you see her next…
We are less than ten days away for our big fundraiser, BURPEES FOR BROS!
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.
PARTNER STRENGTH WOD
Take 10 minutes to find heavy 3 RM OHS
Each partner gets 5 minutes on the bar.
You’re partner’s job? Help switch weights and encourage!
WOD
10 Overhead Squats
10 Box Jump Overs
2 Cove Suicides
12 Rnds
Fitness: (95/65) 10 Back Squats off the rack
Performance: 95/65
Open: 115/75
Partner 1 does 10 OHS, Partner 2 does 10 box jump overs, partner 1 does 2 suicide sprints, partner 2 does 10 OHS…. until 12 full rounds are completed.
Coach’s Tip: Having just wrapped our squat cycle, the strength WOD will not be something where you are hitting a new 3 RM. 5 minutes is quick, so it provides a different stimulus. You make make bigger jumps and sometimes that leads to bigger loads. Have fun with it, but remember… you are NOT expected to PR on your OHS! We will ask you put your barbells and boxes for the Metcon lined on one side of the gym, then run the suicides in the middle. The OHS should be an easy weight. This is reminiscent of last week’s Partner WOD in that the work is split evenly over time. No hiding behind a movement you don’t like 😉
In case you missed it, this Martine celebrated a birthday this week! Wish her a happy 25th when you see her next…
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WOD
3 Rounds of the Following:
1 Min Assault Bike
1 Min Rest
1 Min Max Rope Climbs
1 Min Rest
1 Min Wall Ball
1 Min Rest
1 Min 1 arm DB Snatch (alternating)
1 Min Rest
Coach’s Tip: This is a slightly different style workout today. In order to achieve the sprint rest, sprint rest you should be hitting progressions that enable you to move through the whole minute. These are the types of workouts where you should blow it out every minute, but at a pace that allows you to move the entire time. WB and DB loads should be something people can pick up and hold on to! Score here is total reps.
Halloween is one of the best days of the year at the Cove, so come in dressed to impress! We’ll have a few tricks (and treats!) up our sleeves too, so get ready for a fun day (not like they ALL aren’t fun, right?!)
STRENGTH WOD
10 Barbell Rows (overhand grip)
10 Ring Dips
3 Rounds
WOD
7 Power Cleans
7 Shoulder to Overhead
7 Push Ups
Rest 30 Seconds
7 Rnds
Fitness: 95/65
Performance: 135/95
Open: 155/105
Coach’s Tip: You’ve probably noticed we’ve been doing a lot of rows (single arm and barbell) as they are critical for good shoulder health. Lets keep a clean grip on the bar today and focus on that hinge of the hips! The metcon should be fast, even with the loads that are listed here. Every round might not be unbroken, but it should be close. The 30 seconds rest gives you just enough time to recover and hit each round with intensity. Negatives or dips off a box should be your progression (not bands) if you are working towards your dips. Focus on good push ups in the metcon, as there are only 7 of them each round (and scale them accordingly to ensure you hit that great form!)
Tracie M. has been crushing it lately. Consistency pays off!
We are always seeking ways to improve the athlete experience at the Cove and that starts with providing the safest environment and most effective coaching possible.
We’ve asked you all to sign into Wodify with each class you take (not to check your times and scores) but to track regular attendance for each hour of the day as this helps us make critical management decisions. Even though several of you still do not sign in (tsk tsk!) it is clear that certain hours draw bigger crowds than others — and we are making some changes to accommodate that.
We are thrilled to announce we are adding Assistant Coaches to several classes on the schedule. Starting Monday, we will have an assistant coach on the floor for most 5:30a classes and during select evening classes. So keep an eye out got two faces you know and love taking on new roles at the box.
Drew V. and Katie R. are not only CrossFit Level One Certified and experts in movement, but are experts in terms of understanding the Cove community. We are lucky to have them help us all become the best athletes we can be.
Drew is a former box owner himself and has been CrossFitting since the dawn of time (in CrossFit years, that’s almost 10 years). Not only is he an incredible athlete, he’s a beautiful mover and puts form above all else. He coached at CrossFit CSRA in which he helped found.
Katie’s growth is nothing short of extraordinary, and now she’s applying her passions to her profession considering a career as a PTA (Physical Therapy Assistant). In addition, Katie is one of our first members and truly embodies what it means to be a ‘Covie’. She has been serving as an assistant coach for our CrossFit 101 classes and also has helped out with our Fresh Start Challenge. Her deep connection to this community, combined with the fact that she wants to make the art of movement her full time profession, makes her the perfect fit for this role.
We hope you are as excited for this evolution as we are. Please welcome Drew and Katie to the Cove team. Give them a high five… and maybe a cup of coffee… when you see them!
STRENGTH WOD
Take 15-20 minutes to find:
A new 3 RM Back Squat or 3 RM OHS
WOD
In 7 minutes perform the following:
500 M Row
40 Burpees (Touch a Target)
Max Pull ups
Fitness: Pull Ups
Performance: Chest to Bar
Open: Ring Muscle Ups
Coach’s Tip: This whole day is a retest from August 21st (the first day of our cycle). The focus here is on the strength, with a fun little 7 minute burner in the end.
