JULY 4th WORKOUT – ABBATE
SEVERIN
Tomorrow’s workout will be the Cove version of Severin. It is a hero workout named after U.S. Army Sergeant First Class Severin W. Summers III. He passed away on August 2nd, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by an improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
This workout might be a little bit different than what you might be used to. We do not see strict pull-ups often in workouts and this gives us a chance to put our bodies under a different stimulus. We know many of you might not have strict pull-ups or might have a couple but the volume of this workout might be too much for you. That is fine, our coaches are here to give you all sorts of scaling ideas. J-hook pull-ups or rows, pull-ups or chin-up negatives, ring rows, or banded strict pull-ups are great options you might want to try. All of these options will allow you to get a great workout and build up that strict pull-up capacity. Strict pull-ups are an important movement that leads to healthy shoulder health.
We also are running a long distance today as well, looking at over 4000 meters or about 2 ½ miles of running via 400-meter intervals. You can look to scale distance (200 or 300-meter runs), look for another implement (rowing, ski erg, bikes), or some combination of movements and distances.
Whatever it might be, you can make this workout right for you. Let’s have a great time and keep Sergeant Severin Summers III in our thoughts.
PROGRAMING AT THE COVE WITH COMPTRAIN
A key ingredient to creating great classes at the Cove is our programming. It provides the structure and template to have not only safe and fun workouts but a long-term path to improved health and fitness. For the past 3 years, we have been following the programming of the mad genius Daniel Park. He has provided us with some of the devilish and ingenious workouts that have not only pushed us but also put smiles on all of our faces. Daniel gave a fresh perspective to our programming after replacing another great programmer, Geo Rockwell of CrossFit Federal Hill. In our desire to continue to provide constant variety we have decided to make another pivot in our programming to find a different perspective.
After looking at multiple options, we decided to follow the programming templates from CompTrain. CompTrain workouts are very similar to our current workouts but just approach them from a different angle. They are classic CrossFit workouts that are both challenging and sadistically fun. Look for more dedicated strength and skill pieces in our programming coupled with classic CrossFit workout. We also will have more dedicated cycles on specific aspects of CrossFit (lifts, movements,etc) as well as hitting more benchmark workouts. Although change can be scary, we see this as a great opportunity for all of us to grow together.
Boys on bikes
WELCOME COACH JENNA!
We are beyond thrilled to announce that Jenna Michelotti is joining the coaching team at the Cove. We all know how talented she is as an athlete as a two-time CrossFit games competitor, but competing at that elite level has allowed her to hone technical expertise in movement, skill development progressions and strategies to attack workouts. She plans to bring all of this (and more!) to the coaching floor.
Jenna is known to for taking her pre-workout prep and post-WOD recovery to the next level, famously spending hours before and after a single 10-minute Metcon. While she’ll have to fit everything in within the hour of coaching, she’s excited to bring creative and productive warmups and cool downs to the “best hour of your day”.
She’s a rising senior at Mount Hebron high school but is beyond her years in talent and demeanor. We’ve watched her develop in so many ways over the years. And now she’s hoping to help us all do the same! When you see her give her a warm Cove welcome!
