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October 18, 2016

Wednesday, October 19th 2016

WEDNESDAY WINS!

Although we love to celebrate victories of all our athletes every day, Wednesday is the day we shine a light on a specific athlete for the wins they find (inside or outside the box). Today we celebrate Scott W. and his ability to now live a ‘pain free’ life.

Scott came to us with a history of back problems. He’s former military and used to leading a very active life. But the pain was chronic and severe… and it was so bad his doctors told him he would never run again. Many people would heed that advice and lead a quieter and sedentary life — but not Scott. He was determined to address the issues at hand and get as strong as possible. And he’s done just that. In fact, since he has started CrossFit, he says he is pain free. And until now, that has never been the case!

Not only is he running, but he’s lifting heavy, attends classes regular and even competed at the Clash of the Cove last weekend. He trains smart — he’s here regularly but listens to his body and takes rest when he knows he should. A family guy through and through, he also roped in his wife and son (you all know Trevor and Denisse!) so it’s now a complete family affair.

We are impressed with his tenacity and appreciate his dedication to his wellness. He is such an inspiration and we are lucky to have him here at the Cove!

FRESH START SKILL WOD

Hang Power Snatch/Power Snatch/Squat Snatch

Very similiar to Monday, we will get more familiar with movements and their nuances. We saw great progress with the Hang/Power/Squat Clean and are looking forward to doing the same productive work with the Snatch!

WOD

12 min AMRAP: 5 Pushups 10 Situps 20 Air Squats 200m Run

Retest of the same workout on 9/19/16. This was the very first workout you did! There are so many ways to see improvement — it might be the number of rounds you do, it might be better quality of movement or it might just be faster recovery time. We’ll be excited to see how everyone does (and feels!) afterwards!

COVE STRENGTH WOD

Front Rack Lunges 10/10/10/10/

(5 on each leg, build in load)

COVE WOD

20 Sit Ups

30 Wall Balls

40 Double Unders

3 Rounds

16 min Time Cap

Fitness: 14/10

RX: 20/14

RX+: 20/14 (GHD sit ups)

COACH’S TIP: You have a little over 5 minutes per round. Think about that after finishing the first round, if you are over or close to 5 minutes then use a few progressions in the next round. Feel free to mix and match GHD sit ups with regular sit ups. You should not be doing 60 GHD sit ups if you are have not done them in over 3 weeks (or if you have not done 60 within a workout before).

Ahna getting encouragement AND a countdown to her last few calories during the final WOD Saturday!

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October 17, 2016

Tuesday, October 18th 2016

COVE STRENGTH WOD Every 2 Minutes for 14 minutes: 3 Snatch (High Hang, Mid Thigh, Floor) Power or squat allowed Coach’s Tip: Build in load, but emphasis should be speed and technique. You can drop between reps, or cycle through depending on your own individual goal. COVE WOD 10 Power Snatch 3 Bar Muscle ups AMRAP in 7 minutes Fitness: (55/35) Pull Ups RX: (75/55) Chest to Bar RX+:(75/55) Bar Muscle ups Coach’s Tip: Bar muscle ups in a WOD… WHAT?! One of the great things we heard in the survey is that we should embrace our diversity in abilities more often and today we apply that to the programming. Today we take this to heart and offer a range of movement based on a broader level of skill. Remember a good progression leads to the movement — attempting bar muscle ups for 7 minutes does NOT make for a good day of training! You should be hitting over 4 rounds and be proficient at bar muscle ups to be attempting to do them in the WOD!

Paul K and Zac F await the final countdown to their FOURTH and final WOD!

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October 16, 2016

Monday, October 17th 2016

THANK YOU… We want to express our deepest gratitude to all the athletes, volunteers and spectators who came out to the Clash at the Cove this weekend. It was so exciting to see so many of you push outside your comfort zone and equally as thrilling to see the electric energy that it created.

We hope that our first-timers got a sense of what “a competition” is all about and that our seasoned competitors got their fix! We also hope everyone enjoyed some rest time and active recovery today… you put in a LOT of work this weekend!

To our judges and volunteers, a special shout out! This day would not be possible without your support, enthusiasm and HARD WORK. From the bottom of our hearts, THANK YOU!

BOD POD TODAY!

Just a reminder that the BodPod is coming today! If you signed up, please be checked in and ready to go 10 minutes before your scheduled time. If you are uncertain how to prepare or what to expect, here’s some useful information:

In order to have the best possible results, follow these simple instructions:

No food, drink or exercise at least 3 hours prior to testing.
Use the restroom before testing, if necessary.
Don’t apply any lotions or skin creams prior to your test.
Remove glasses and jewelry (if possible).
Wear minimal, form-fitting clothing.
- Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
- Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
A swim cap will be provided to compress any air pockets within the hair.

FRESH START CHALLENGE

It was just amazing to have so many of you participate in the competition! Not only was it so wonderful to see you put what you’ve learned to the test, it was AMAZING to see you out on the floor with all of the experienced members. You have come such a long way in such a short time, it’s hard to believe you are so new to this. WOW! Here’s an action shot of Cathy H. rocking her cleans (with Martine judging and cheering!) during the Women’s Scaled WOD 1…

FRESH START SKILL WOD

Hang Power Clean, Power Clean, Squat Clean:

10 minutes on each

We want to get you exposed to all three movements and understand the nuances (and how they build on each other). We will do a lot of PVC and empty barbell work and really focus on hinging at the hips!

FRESH START WOD

8 min AMRAP:
5 Hang Power Cleans
5 Front Squats
5 Burpees
*As we make the turn towards the end of the challenge, doing a workout similar to the ‘regular’ class. The goal is to help you a) see how far you’ve come and b) recognize that you are capable of doing what ‘everyone else’ is doing. SO not scary! COVE STRENGTH WOD Take 80% of your 10 Rep Back Squat and hit 3 sets of 12 (try to hit a slightly higher weight than we did last week) COVE WOD 8 Hanging Power Cleans 7 Front Squats 6 Burpees 6 Rounds 14 min time cap Fitness: 95/65 RX: 115/75 RX+: 135/95

Coach’s Tip: For those who competed this weekend, this workout touches on some of the HEAVY lifts you hit in the ladder. Today should be lighter and faster; use a hook grip and move that barbell quickly. Each round should be 2 minutes OR LESS. If it is taking longer, drop the weight down (and consider cutting a round)!

The judges and athletes kick off an EPIC day at the “Clash at the Cove”!

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October 14, 2016

Saturday, October 15th 2016

NO CLASSES SATURDAY… It’s time for the Clash at the Cove! We will be starting Saturday at 10am sharp (ATHLETES SHOULD ARRIVE BY 9:30 FOR CHECK IN AND JUDGES BY 9AM if possible). Please note there will be NO regular classes today! If you are not judging or competing PLEASE COME BY to cheer on your fellow athletes and hang out for the pot-luck after. Remember, it is pot luck, so bring something to share (booze, snacks or otherwise). We will be providing hot dogs and burgers on the grill and coolers filled with ice.

But if you want to get in a WOD after the competition, feel free to come in and enjoy some “Open Gym” time after the competition wraps and while the Pot Luck is underway (likely around 3p – 5). We will keep you updated on the Cove Club FB group. Here’s a flashback to Simone’s first competition… last year’s Clash at the Cove! We’ve created a monster!!!!

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October 13, 2016

Friday, October 14th 2016

SURVEY CLOSED!

We are SO grateful that so many of you took the time to complete the Cove survey. We are pouring through it all now and already see so many ways to improve your experience here! We were thrilled to learn we are starting from a great place (apparently some of you already like it here!) and your insight will help guide the decisions we make moving forward. We have an all-hands Coach’s meeting tomorrow and reviewing the results will be top of our agenda. Over the next weeks and months you’ll see us rolling out changes based on what we heard… and again, we can’t thank you enough!

FINAL FLOW: CLASH AT THE COVE

In case you missed it last night, here’s the flow of events and heat assignments!

HEAT ASSIGNMENTS:

Name	Division	Heat Assignment
Stephanie A	Female Scaled	1
Kim M	Female Scaled	1
Liz B	Female Scaled	1
Gina K	Female Scaled	1
Katie S	Female Scaled	1
Brianna S	Female Scaled	1
Yessica C	Female Scaled	1
Lydia S	Female Scaled	1
Mellisa G	Female Scaled	1
Ashley C	Female Scaled	2
Ahna P	Female Scaled	2
Laree S	Female Scaled	2
Meredith N	Female Scaled	2
Colina P	Female Scaled	2
Robyn Z	Female Scaled	2
Angela D	Female Scaled	2
Cathy H	Female Scaled	2
Alex M	Female Scaled	2

Name	Division	Heat Assignment
Trevor W	Male Scaled	1
Luis M	Male Scaled	1
Mike K	Male Scaled	1
Andy W	Male Scaled	1
Scott W	Male Scaled	1
Paul K	Male Scaled	1
Gerard S	Male Scaled	1
Yun Z	Male Scaled	2
Corey N	Male Scaled	2
Jo A	Male Scaled	2
Sean D	Male Scaled	2
Zac F	Male Scaled	2
Andrey S	Male Scaled	2
Kevin/Brent	Male Scaled	2

Name	Division	Heat Assignment
Charles W	Men’s RX	1
Steve M	Men’s RX	1
Jon H	Men’s RX	1
Justin F	Men’s RX	1
Justin M	Men’s RX	1
Thomas M	Men’s RX	1
John J	Men’s RX	1
Joe T	Men’s RX	1
Justin Michelotti	Men’s RX	1
Dustin H	Men’s RX	1
Ronnie E	Men’s RX	1
Matt R	Men’s RX	1

Name	Division	Heat Assignment
Katie R	Women’s RX	1
Allie B	Women’s RX	1
Misa F	Women’s RX	1
Christen V	Women’s RX	1
Sara C	Women’s RX	1
Leigh L	Women’s RX	1
Zipporah E	Women’s RX	1
Simone N	Women’s RX	1

Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!

ESTIMATED TIMING INFORMATION:

Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)

FRESH START SKILL WOD

OHS: Overhead Squats

(PVC pipe, empty barbell only)

FRESH START WOD

Partner WOD 15 min AMRAP: 40 Sit Ups 30 Cal Row 20 Front Squats 10 Burpees

Fx- 35 Rx-45 Rx+- 55

COVE PARTNER WOD

60 Power Snatches

800 M Med Ball Run (grab one med ball and run 800 M Together)

60 Power Cleans

Fitness: 95/65 (10lb)

RX: 115/75 (14lb)

RX+: 135/95 (20lb)

Coach’s Tip: If you are competing on Saturday, don’t even think about doing this WOD! For the rest of us… hello barbell! The goal is to go heavy on the Snatches today (the Clean weight, although the same) should feel much lighter than the Snatch. Don’t be tempted to do different weights on the barbell. Go slower on the Snatches and cruise through the Cleans to the finish!

Misa and her partner Yumi show what teamwork is all about. We may think we all look that cute working out… but we don’t…

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October 12, 2016

Thursday, October 13th 2016

COMPETITION DETAILS! We are just a few days away from our 2nd Annual In House competition “The Clash at the Cove”. If you have signed up, below is your heat assignment and the estimated WOD times. We will do our best to stay on time but we NEED YOUR HELP in doing so. Know your heat orders, get yourself warmed up and be ready to go. We will be starting Saturday at 10am sharp (ATHLETES SHOULD ARRIVE BY 9:30 FOR CHECK IN AND JUDGES BY 9AM). Please note there will be NO regular classes that day! If you are not judging or competing PLEASE COME BY to cheer on your fellow athletes and hang out for the pot-luck after!

HEAT ASSIGNMENTS:

Name	Division	Heat Assignment
Stephanie A	Female Scaled	1
Kim M	Female Scaled	1
Liz B	Female Scaled	1
Dana N	Female Scaled	1
Katie S	Female Scaled	1
Brianna S	Female Scaled	1
Yessica C	Female Scaled	1
Lydia S	Female Scaled	1
Mellisa G	Female Scaled	1
Ashley C	Female Scaled	2
Ahna P	Female Scaled	2
Laree S	Female Scaled	2
Meredith N	Female Scaled	2
Colina P	Female Scaled	2
Robyn Z	Female Scaled	2
Angela D	Female Scaled	2
Cathy H	Female Scaled	2
Alex M	Female Scaled	2

Name	Division	Heat Assignment
Trevor W	Male Scaled	1
Luis M	Male Scaled	1
Mike K	Male Scaled	1
Andy W	Male Scaled	1
Scott W	Male Scaled	1
Paul K	Male Scaled	1
Gerard S	Male Scaled	1
Yun Z	Male Scaled	2
Corey N	Male Scaled	2
Jo A	Male Scaled	2
Sean D	Male Scaled	2
Zac F	Male Scaled	2
Andrey S	Male Scaled	2
Kevin R	Male Scaled	2

Name	Division	Heat Assignment
Charles W	Men’s RX	1
Steve M	Men’s RX	1
Jon H	Men’s RX	1
Justin F	Men’s RX	1
Justin M	Men’s RX	1
Thomas M	Men’s RX	1
John J	Men’s RX	1
Joe T	Men’s RX	1
Justin Michelotti	Men’s RX	1
Dustin H	Men’s RX	1
Ronnie E	Men’s RX	1
Matt R	Men’s RX	1

Name	Division	Heat Assignment
Katie R	Women’s RX	1
Allie B	Women’s RX	1
Misa F	Women’s RX	1
Christen V	Women’s RX	1
Sara C	Women’s RX	1
Leigh L	Women’s RX	1
Zipporah E	Women’s RX	1
Simone N	Women’s RX	1

Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!

ESTIMATED TIMING INFORMATION:

This is an ESTIMATED flow of events so your heat time may vary slightly. We will do our best to get ahead of this schedule and wrap before three but we will need you to move quickly when it is your heat. Be ready to go and know when your heat time is approaching! COVE STRENGTH WOD Take 12 minutes to build to a heavy set in this complex 1 Strict Press + 1 Push Press + 1 Push Jerk COVE WOD

10 Push Press

30 Double Unders

10 Box Jumps

5 Rounds

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coach’s Tip: Go for a challenging barbell today and use the rope and box jumps as “active recovery”. If doubles suck the wind out of you, choose a manageable number (or set a goal of trying them for a full minute to see how many you get) but then move on! You should be able to go in big sets on the press early on, but if you’re struggling with sets of 3 or 5 from the beginning, LOWER THE WEIGHT!

THIS is what we call multi-tasking! For those of you who might say “I don’t have time to work out today”, take Zipporah’s lead and MAKE the time!

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October 11, 2016

Wednesday, October 2nd. 2016

WEDNESDAY WINS!

As you know, we love to celebrate the wins of our athletes and shout from the rooftops when hard work pays off. Today we give a huge shout out to Grant L. He’s a husband, a father of a super active young man and travels a lot for a pretty high pressure job. We’d argue he might have one of the busiest, most time demanding and stressful jobs (he is in India right now as we are writing this). Early on he really struggled to find time to come in, but at he ultimately decided to take (rather, MAKE) some time for himself. Since his renewed commitment, his health and the gains have been amazing.

In the last 3 months of making time for fitness, Grant has lost 30 pounds. And he’s now experiencing that wonderful feeling of having to buy new clothes! Although the weight loss and new clothes is the outwardly obvious change in Grant, it is the lifestyle benefits that might be the most powerful. Grant told us that when he walks through the doors of the Cove all the stresses of the day slip away. When that exhausting workout is over he is actually filled with energy and feels like a new person. He now has more energy to play with his son (he’s an animal at the CrossFit family classes) and deals better with the demands of his job and life. He is living proof that if you put yourself at the top of your priority list, amazing things can happen. Congratulations Grant!

FINAL DIVISIONS FOR CLASH AT THE COVE

As you know, our in house competition (The Clash at the Cove) will be this Saturday starting at 10am sharp (ATHLETES SHOULD ARRIVE BY 9:30 FOR CHECK IN AND JUDGES BY 9AM). Please note there will be NO regular classes that day! If you are not competing but want to get in a workout, you are welcome to get some work done “Open Gym” style AFTER the competition during the potluck BBQ (around 3:00pm). We will post more real-time estimates on Facebook as the day goes on to let you know more exact timing. But if you are competing, given the great turnout and multiple heats required, we will likely go from 10a-3p. A HUGE THANK YOU to all of the athletes and judges who are participating. We promise it will be a day to remember!

HERE IS THE FINAL ATHLETE ROSTER BY DIVISION…

(Heat assignments and estimated heat times to be released Wednesday evening)

WOMEN’S SCALED

Stephanie A

Kim M

Liz B

Dana N

Katie S

Brianna S

Yessica C

Alex M

Lydia S

Melissa G

Ashley C

Ahna P

Laree S

Meredith N

Colina P

Robyn Z

Angela D

MEN’S SCALED

Zac F

Trevor W

Luis M

Mike K

Andy W

Scott W

Paul K

Yun Z

Corey N

Jo A

Sean D

Gerard S

Andrey S

Kevin R

MEN’S RX

Charles W

Steve M

Jon H

Justin F

Justin M

Thomas M

John J

Joe T

Justin Michelotti

Dustin H

Ronnie E

Matt R

WOMEN’S RX

Katie R

Allie B

Misa F

Christen V

Sara C

Leigh L

Zipporah E

JUDGES

Brooke Z

Nicole B

Vanessa H

Pia P

Martine J

Phil J

John C

Tyler J

Chris F

Myrissa R

Irina K

Mike T

Julie J

Nathan N

Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)

We are closing athlete registration on Monday at NOON, so if you want to compete, please let us know! And we will welcome more judges at ANY time!

COVE SURVEY CLOSES WEDNESDAY!

Thank you advance for your time AND constructive feedback! We are gaining such valuable insight from the surveys and are excited to see what more people have to say. We will be closing the survey on Wednesday at 5P so PLEASE take a moment to fill it out. We promise this information isn’t just ‘nice to have’… rather, the findings will directly impact the gym in real and meaningful ways!

https://www.surveymonkey.com/r/crossfitcove

FRESH START STRENGTH WOD

Hang Power Snatch

Work up to a heavy set of 3 Hang Power Snatch

FRESH START WOD

“Mini Cindy”

5 Pull Ups 10 Push Ups 15 Squats

10 Minute AMRAP

Coach’s Tip: Use the air squats to rest your shoulders (it helps to swing them as you squat!). It is important not to go to ‘failure’ on the Pull Ups or Push Ups as it is very difficult to recover from that. Take a break when you think you have one or two reps left in the tank!

COVE STRENGTH WOD

Take 75% of your 10 RM Back Squat and hit 3 sets of 12

COVE WOD

400 M Run

20 Deadlifts

400 M Row

20 Deadlifts

Fitness: 135/95

RX: 185/125

RX+: 205/135

10 min Time Cap

**The deadlifts should be unbroken for the first set of 20.**

Coach’s Tip: This WOD might feel a bit familiar to those who are competing this Saturday (light deadlifts with rowing and running) so use it for practice! The rep scheme is different here, but use it as a “prep opportunity” to work through the leg “wonkiness” when you move from movement to movement. If you are doing the competition this weekend, do this WOD lighter than you normally would. If you are not competing, challenge yourself on the run and row. But don’t go too heavy on the deads… try to pick a weight that you can do first set unbroken.

Melissa G is constantly working on her weaknesses and her hard work pays off time and time again. Her attention to form and technique shines through as she addresses her barbell!

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October 10, 2016

Tuesday, October 11th 2016

COVE SURVEY CLOSES WEDNESDAY!

https://www.surveymonkey.com/r/crossfitcove

SKILL WOD For 12 minutes: Min 1 : 5-10 Strict Pull ups Min 2: Inch worm version 2 with a 5 second pause Min 3: 5-10 Wall Slides WOD

12 KB Swings

9 Toes to Bar

6 Handstand Push ups

12 min AMRAP

FX: 35/26

RX: 53/35

RX+: 70/53

Coach’s Tip: If you are new to toes to bar or handstand push ups, this is the WOD where you should challenge yourself and try them (or a more advanced progression). Go lighter on the KB and save your shoulders for the T2B and HSPU. There aren’t many reps of any one movement so if you pace yourself you should be able to tackle each one pretty well. This isn’t a sprint out of the gates — try to keep steady pace throughout!

Ed M. demonstrating a nice ‘first pull’ on a heavy clean. Hard to believe this guy is new to CrossFit… he’s a BEAST!

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October 9, 2016

Monday, October 10th 2016

COMPETITION THIS SATURDAY! PLEASE READ… As you know, our in house competition (The Clash at the Cove) will be this Saturday starting at 10am sharp. Please note there will be NO regular classes that day! If you are not competing but want to get in a workout, you are welcome to get some work done “Open Gym” style AFTER the competition during the potluck BBQ (around 3:00pm). We will post more real-time estimates on Facebook as the day goes on to let you know more exact timing. But if you are competing, given the great turnout and multiple heats required, we will likely go from 10a-3p.

Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)

We are closing athlete registration on Monday at NOON, so if you want to compete, please let us know! And we will welcome more judges at ANY time!

COLUMBUS DAY: REGULAR SCHEDULE

We will be operating on a regular schedule on Monday!

COVE SURVEY CLOSES WEDNESDAY!

https://www.surveymonkey.com/r/crossfitcove

FRESH START CHALLENGE

It’s hard to believe but we’re about to start WEEK FOUR of this Challenge! It’s amazing to see the progress physically, but we hope you are feeling better about yourselves overall (both inside AND outside the gym). Some of you have already taken ‘regular’ classes, but please know you are more than welcome to drop into ANY class (as we’ve already covered the majority of the movements we do here everyday!) but we hope you also keep with the consistency and camaraderie of the Fresh Start classes (as we are still introducing new movements and getting to know each other). And we’re also thrilled a handful of you are stepping outside the Challenge to participate in the “ultimate” challenge… The Clash at the Cove competition! As we said before, it’s hard to believe it’s week four… and you’re already doing ALL OF THIS!!! WOW!!!

FIGHT GONE BAD

Ironically, Ashley C. posted about this on the FB page this weekend, but today we will hit a version of “Fight Gone Bad”! It’s a quintessential CrossFit workout — super challenging… but super fun. There’s the back story about how it was created, so come on in and be part of the tradition known as “Fight Gone Bad”!

Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it. The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. And B.J Penn did it as part of his training. Five minutes on, 1 minute off for 3 rounds. Sounds simple enough, right?

Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, he said (gasping for breath and lying on the ground) ” man, that was like a fight gone bad”. The rest, as they say, is history…

FRESH START SKILL WOD Focus on hinging at the hip (and explosive hips): KB SWINGS SUMO DEADLIFT HI PULL FRESH START WOD “Fight Gone Bad” by Kettlebell 1 Minute at Each Station: Wall Ball KB Sumo Deadlift High Pull Box Jump KB Swings Row for Calories THREE ROUNDS 1 Minute Rest Between Rounds Fitness: 8lb ball/18#KB RX: 10lb ball/26#KB RX+: 14lb ball/35#KB Coach’s Tip: There is no rest between stations in this workout (although there is a one minute rest between rounds), so you need to move QUICKLY from station to station. Fast transitions can make a huge difference and play to your strengths. For example, if you are slower on box jumps and a master at the KB swing, leave that station with :05 left on the clock and get right to that kettlebell. We certainly don’t want to ‘game-ify’ the WOD too much, but think about your rest and transitions strategically! COVE STRENGTH WOD Box Squats 3/3/3/3/3 Box Squats Demo COVE WOD

“Zac Attac”

FOUR ROUNDS OF:

3 minutes on 1 minute off

7 Thrusters

6 Bar Facing Burpees

Fitness 75/55

RX 95/65

RX+ 115/75

Why is this called “Zac Attac”? Well, this weekend we saw a certain post that Saturday felt like a ‘rest day’… so we figured that we should come out of the gates STRONG on Monday with a WOD that will challenge us all… even Zac F…

Coach’s Tip: The box squat helps develop explosiveness out of the bottom of the squat. It’s more important to be explosive rather than grinding slowly up from the bottom with a very heavy barbell. Think going NO MORE THAN 70% of your 1 RM back squat for our final set. Keep your chest up and sit back, and keep the weight on your heels. When you sit on the box stay engaged and active in your core. Avoid any rocking. Stay explosive when driving to the top of the squat.

Only score complete rounds on the METCON. The goal here is sprint, rest, sprint rest. Each round of 3 minutes should consist of 3 rounds. If you can not get the third round in you are moving a barbell that is too heavy. So if you are going more than one minute a round, decrease the load!!

New member Karl G. working hard during the Deadlift/Clean EMOM!

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October 8, 2016

Sunday, October 9th 2016

OPEN GYM 9a – NOON As always, come on in and work on some skills, make up a missed WOD or just do some mobilizing! COLUMBUS DAY: REGULAR SCHEDULE We will be operating on a regular schedule on Monday! CLASH AT THE COVE – WOD 3! We are still actively seeking more judges (and athletes if you want to compete!) for the Clash at the Cove next Saturday so please let us know if you want to participate in one way or another! And to help you decide, we’ve rolled out all workouts so you can a) sign up b) decide which division and c) have time to mentally prep for this exciting day!

So… here we go! The final WOD!

CLASH AT THE COVE WOD THREE:

“Dead Man Rowing”

For Time:

400 Meter Run “Buy In”

21-15-9

Deadlifts

Calories on the Rower

11 Minute Time Cap

RX MALE

205

FX FEMALE

135

SCALED MALE

155

SCALED FEMALE

105

At the start of 3-2-1 Go the athlete will run a 400 meter run. After completing the run, the athlete will begin 21 deadlifts on the barbell. At the completion of rep 21, the athlete will then row 21 calories on the rower. After 21 calories, the athlete will return to the barbell and complete 15 reps of deadlifts/calories rowed followed by 9 reps on the barbell and 9 calories rowed. The time will be the total time it takes to complete the workout (starting with the run and finishing the last calorie on the rower). The rower must be reset to zero calories each time the athlete begins the row. There is an 11 minute time cap for this workout.

HELP US HELP YOU!

PLEASE FILL OUT THE COVE SURVEY

The survey will close on Wednesday.

We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!

COVE ATHLETE SURVEY

THIS is how we celebrate birthdays at the Cove. Date night partner WOD with the kids’ busy in the kids’ room!

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