Last week we had a huge turnout for the first 4:30 class and we hope that tomorrow is the same. Remember, from here on out, there’s a 4:30 class every weekday now!
SKILL WOD
Min 1: Max Double Unders
Min 2: 8 Tempo Push ups (3 seconds on the way down then explode up)
For 10 Minutes
WOD
“Helen”
400 M Run
21 KB Swings
12 Pull Ups
3 Rnds
Coach’s Tip: Max double should be a time you to get in some good practice and work on some drills (power jumps, double taps, etc.). When we attack Helen, it should be an all out sprint with a kettlebell you can swing 21 times in a row for the first 2 rounds!
DRINK YOUR WATER. We all know the merits of good hydration (see all Murph posts if you have not yet bought in), but when temps rise it becomes mission critical to drink at least your body weight (in ounces) of water per day. Just do it!
KEEP COOL. Temps will rise in the gym, but we have industrial exhaust fans designed to pull air across the space to keep it cool. Please keep the garage door opened to only 2 or 3 feet as that is the optimal height to pull the most air from front to back.
USE A COLD TOWEL: Use those towels to cool off after the WOD as always, but make sure to limit your usage to one per class as we want to ensure EVERYONE can enjoy the sweet scent of post-WOD towels!
COME EARLY. If you’ve ever wanted to check out a morning class, this could be your week! Get in before the day heats up and chill out with the early birds!
SPRING NUTRITION CHALLENGE SURVEY
For those athletes that joined us for our Spring Nutrition Challenge we are looking for some feedback to further improve these types of challenges. This survey should only take 5 minutes and will help us continue to strive for our goal to be the best gym for you and your fellow athletes. Thank you in advance.
Open: 155/105 (Sub 12 push jerks for 15 slam balls)
Coach’s Tip: The slam balls with help keep the heart rate up and develop some good core strength for the fitness and performance track, with a barbell sub for the Open track.
Their clocks must be 11 hours off. Ravi and Aaron, two our our am regulars, hit an evening class last week to crush some press PRs!
We hope everyone had a great weekend! A special thanks to all the women (and men!) who turned out for the Ladies’ WOD and Wine. Not only was the company terrific and the food fantastic, the women showed UP to work out! And a huge thank to Kim M. for arranging the chair massages for everyone. EPIC night at the Cove!
Temps are supposed to climb over the next few days, so we ask a few things of you to ensure you have the most effective and safe workout/recovery!
DRINK YOUR WATER. We all know the merits of good hydration (see all Murph posts if you have not yet bought in), but when temps rise it becomes mission critical to drink at least your body weight (in ounces) of water per day. Just do it!
KEEP COOL. Temps will rise in the gym, but we have industrial exhaust fans designed to pull air across the space to keep it cool. Please keep the garage door opened to only 2 or 3 feet as that is the optimal height to pull the most air from front to back.
USE A COLD TOWEL: Use those towels to cool off after the WOD as always, but make sure to limit your usage to one per class as we want to ensure EVERYONE can enjoy the sweet scent of post-WOD towels!
COME EARLY. If you’ve ever wanted to check out a morning class, this could be your week! Get in before the day heats up and chill out with the early birds!
STRENGTH WOD
Wide Stance Box Squats 3/3/3/3/3/3 (70-80% of 1 RM)
Make sure you are sitting back to the box, pausing then exploding up.
WOD
“13.3”
12 min AMRAP
150 Wall Balls
90 Double Unders
30 Ring Muscle Ups
Fitness: 30 Pull Ups
Performance: 30 Chest to Bar
Open: 30 Ring Muscle Ups
Coach’s Tip: Box Squats, if done correctly should really help with postieor chain strength. That will translate to oly lifting and overall better glutes and hammies. For the METCON, 13.3 is a mental test and has a ton to do with pacing. Everyone should be done with 150 Wall Balls in 6-9 minutes, so if you are not finished in that window, move on. The goal is to keep the heart rate under control and not spike too soon. AND get in a variety of movements… not just wall balls!
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!! If you have a mat please bring it.
STRENGTH WOD
Take 5-10 minutes to warm up to 60-70% of 1 RM Deadlift
Then
Min 1: Max Reps Deadlift (at weight above)
Min 2: Rest
Min 3: Max Distance Farmers Carry
Min 4: Rest
x 3
Coach’s Tip:Max rep deadlifts is meant to go to “technical failure” meaning as soon as your form starts to degrade it is time to drop the weight. This not just about building strength but maintaining ideal position in the movement. This workout should be challenging your grip as well and you can further tax your grip by not using a mixed grip with your deadlifts.
NO REGULAR 6:30PM CLASS FRIDAY! IT’S LADIES’ NIGHT!
It’s finally here!!! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. Men ARE invited to drink with us after, help change plates AND serve drinks during, so please come!
We’ve set up a potluck sign up, so let us know what you are bringing HERE
And, without further adieu… here’s the WOD!
“Girls on Girls”
In teams of two, perform the following (with a running clock):
“Jackie”
1000 Meter Row
50 Thrusters at 45 pounds
30 Pull Ups
3 minutes of rest
“Annie”
50-40-30-20-10
Double Unders and Sit Ups
3 minutes of rest
“Isabel”
30 Snatches at 95 pounds
“BONUS BURPEES”
100 Burpees
(the burpees can be performed throughout the WOD but NOT during the rest periods)
These are benchmark workouts, so we are only listing the prescribed weight. But AS ALWAYS, use the weight and scale that works best for you! We will be assigning teams “hopper style” this time, so we will put your name in a hat and do a drawing to assign partners. To make barbell sharing easier, we will have an RX and FX “hat” for easier pairing.
Yoga at 8:15 Sunday!
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!!
PARTNER WOD
Big Jackie With a Partner
1500 M Row (divide work)
50 Thrusters (each person has their own bar, must be done synchronized)
40 Pull ups (divide work)
2 Rounds
Fitness: 45/35
Performance: 45/35
Open: 45/35 (chest to bar)
Coach’s Tip: Today we do a twist on Jackie! Try to partner up with someone on a similar track you are following as it will help preserve the stimulus. It will be a longer workout, but we will cap at 28 minutes!
The ladies warming up at last year’s ladies night! Come!
Every Thursday we have people wandering in the gym waiting for the 4:30 class only to be told it’s Open Gym time. While everyone has been great and people have galvanized together to do the day’s WOD, we have decided to officially make it a coached class time! So, from here on out, there’s a 4:30 class every weekday now!
Two more days till the Swole Sisters Wine and WOD!
This one is for the Swole Sisters only so there will not be a regular Friday 6:30pm class! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. Don’t forget to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page!
We’ve set up a potluck sign up, so let us know what you are bringing HERE
Yoga at 8:15 Sunday!
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!!
WOD
400 M Run
30 Steps Walking Overhead DB Lunge (15 with right arm/15 with left arm)
10 Power Cleans
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
30 Minute Time Cap
Coach’s Tip:Just the WOD for the today! The lunges can be with a DB or a KB. REMEMBER NO DROPPING from overhead! There is no load on the DB, so do what you are comfortable with and mark it in your comments. The power cleans should be heavy and do not need to be unbroken. There is a 30 min cap on this workout.
New(ish) member Adi getting ready to rip one from the hang!
Please join us for the second annual Cove Pool WOD on August 19th! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen. We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion! Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.
Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)! We will send a potluck sign up sheet out in the weeks before.
This one is for the Swole Sisters only, so if you’re not a lady Covie plan on hitting an earlier class! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
ENDURANCE WOD
800 M Run
800 M Row
WOD
21-18-15-12-9-6-3
Wall Balls
Slam Balls
Fitness: 14/10
Performance: 20/14
Open: 20/14 (must be unbroken)
Coach’s Tip: Another re-test day! Our focus here is on the endurance portion of our cycle, so make sure to get some good rest, eat quality foods and drink your water! We’ll go all out on the run/row, so take the METCON as a good training session. Just keep moving and get in a good sweat!
Every Thursday we have people wandering in the gym waiting for the 4:30 class only to be told it’s Open Gym time. While everyone has been great and people have galvanized together to do the day’s WOD, we have decided to officially make it a coached class time! So, from here on out, there’s a 4:30 class every weekday now!
June 9th: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
STRENGTH WOD
Take 12 minutes to find a new:
1 Rep Max Strict Press
WOD
10 Push Press
15 Sit Ups
10 Pull Ups
10 Min AMRAP
Fitness: 95/65
RX: 115/75
Open: 115/75 (5 Bar Muscle ups)
Coach’s Tip: Our focus today is on the strict press. The coaches will get you ready physically and mentally, but here are a few things to think about has you hit the rig tomorrow. Grip the barbell hard! It might sound weird, but it really does help to squeeze the bar. Elbow position should be down, ready to press up, not too far out in a front rack position. Take a huge breath and a contract that core and glutes. After that, just keep the bar close and drive with everything else. You will only have 1-3 solid attempts on that big number without getting to the point of fatigue, so TAKE YOUR TIME and let’s PR!
Rich S., the founding father of Team Eff-It, getting after it during Murph!
Come on in and work on some mobility, make up a missed WOD or learn some new skills! We’ll be here from 9 to Noon so you can get after it! Remember, yoga runs EVERY OTHER WEEK so there is no yoga today.
A HUGE congratulations to Allie, Misa, Charles and Ethan who CRUSHED it at the Atlas Games Saturday. They WON 1st PLACE in the team RX division! For those of you who haven’t been to a competition yet a) you must go and watch or participate and b) it is HARD to win. There are some great teams that travel far for these events, and our Covies showed them all how it’s done!
