PROGRAMING FOR THE WEEK OF NOVEMBER 3RD
TESTING WEEK
Great week last week, as we finished our snatch cycle and this week we will be testing our 1 RM Push Press and Back Squats.
Here are some other things to look out for this week.
Monday: We not only have 1 RM Push Press but we are doing a conditioning benchmark test as well, a 2 K Row. Pacing, technique, cardiovascular endurance, and muscular endurance. If there is any bit of advice we can give you is to take that first 500 meters in a controlled fashion.
Tuesday: Sprint intervals, to continue to build our power outputs within shorter time domain workouts. This is a training piece that will help you get better at those sub 6-minute burner workouts.
Wednesday: An awesome hero workout, Scotty, which features heavy deadlifts. To help prime us for this workout, we will be opening with a heavy 5 RM deadlift. The focus is to hit something heavy while maintaining a strong position through the midline. Technique over load, as with all things.
Thursday: A focus is on gymnastics pulling strength. We are challenging our RX+ athletes with strict pull ups.
Friday: One RM back squat day! We have put in a lot of solid work with heavy loads the past 3 weeks and excited to see some big numbers. This strength piece is a great opener for our thruster/running workout.
Saturday: A fan favorite partner workout, Wittman. We have done Wittman multiple times at the gym for holiday workouts and we offer both a partner and individual version of this workout.
The weekly programming can always be seen here.
Some Halloween fun. Like working out isn’t hard enough, we have to add costumes to it!
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HALLOWEEN WORKOUT
Thursday is Halloween and it shouldn’t be a day just for kids to enjoy, what about us? If you are bold enough and ready to sweat a little bit you are more than welcome to wear a Halloween costume. CrossFit is serious but it is equal parts fun, so wear some ridiculous and enjoy tomorrow’s workout of the day!
PROGRAMING FOR THE WEEK OF OCTOBER 28TH
Big week at the Cove, as our strength movements are getting even heavier!
Some highlights to look for
Monday: We are now pushing the weights up for a push press, working into the 95% range for a heavy single. For our metcon, have some hand stand push ups. If you don’t have them, don’t sweat it, as we can give you a variety of scaled options. One of our favorite is handstand push ups on a box, which you can see here.
Tuesday: We are bringing back some farmers carries this week. We know how important these are to core strength and overall health and excited to see them as part of the program this week.
Wednesday: 1 RM snatch day. Let’s see some PR’s. And for a metcon, a classic from the CrossFit games.
Thursday: Halloween dress up and we have a super fun workout of dumbbell movements and gymnastics.
Friday: Have squats! Hitting waves at that 95% range. We follow that up for a box step up workout, as we prepare for Chad 1000.
Saturday: Partner workout!The weekly programming can always be seen here.
Congratulations to Caryn, Chrissie, and Eric on completing this weekend’s marathon!
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COVE SURVEY AND ACTION STEPS
COVE SURVEY AND ACTION STEPS
As you know, we recently polled the community to determine how the Cove can best support them as they change or grow over time. Our goal was to add value to members that will increase longevity and help them lead fuller lives and we are thrilled to announce some exciting programs and partnerships to do just that!
WELLNESS LAB
We heard loud and clear that the community craves a more comprehensive approach to optimize their well-being and vitality. We are thrilled to announce we are partnering with the Wellness Lab to help understand your body’s inner workings and find the treatments that can help you find success. Whether it is understanding hormonal imbalances, nutritional deficiencies, or assistance with medical weight loss, you can work with a team of Registered Nurses and Nurse Practitioners who can balance your goals while understanding what you need to perform at the gym (and in life) from the inside out. And now you can do it right here at the Cove.
Offering Solutions For
Women’s Focused: Hot flashes + night sweats, libido change, joint pain, trouble sleeping, brain fog.
Men Focused: Mood, muscle retention/development, libido, bone health
Increasing energy levels
Reducing inflammation
Enhancing Immune functions
Weight Management/Metabolism Regulation
To learn more or make an appointment click HERE
MOVE PANG FREE
Over 75% of respondents said that mobility and stretch is something they’d like to have at the gym and we are thrilled that Coach Carolyn made the move from Lifetime to the Cove to make her business base at the gym. Her work encompasses a wide range of techniques, including massage, myofascial release and active range of motion movements. Stretch therapy is the scientific application of these techniques to treat certain physical problems associated with tight muscles and restricted joints. When performed properly, stretch therapy can help prevent injuries and improve performance. This is an incredible added value to our clients and we are lucky to have her there.
For more Move Pang Free information and to set appointments, click HERE
NUTRITION
Nutritional support was the number one requested service and we are thrilled to announce Coach John is building a new support plan to help you achieve your goals.
Two of the biggest barriers people face are often cost and accountability, so he is starting a new Group Nutrition Coaching program!
Much like a CrossFit class, the aim is to get a group of like-minded athletes that want to improve on their nutrition by way of:
Coach-lead teaching and knowledge
Group accountability
Group motivation
Pushing each other to stick with and achieve their goals, just like a regular class.
By participating in Group Nutrition Coaching you will receive:
Personal Nutrition Guide with macronutrient plans
Weekly group check-ins
Monthly InBody Scan reviews (to determine what changes need to be made to your plan)
A private Facebook page to ask any and all questions/unlimited support (using Facebook will also help keep the cost down as we won’t have to pay for any other web services)
Pricing starts at $45/month
To join or ask questions to Coach John, click HERE
MENOPAUSE SEMINARS
We heard from a smaller but excited group that information and resources that menopause workshops would be greatly welcomed. They would be designed to help women through the perimenopause and menopause transitions through education, community, and sharing resources. We are working on securing our experts and timing so please stay tuned!
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