WEAKNESS WORK
GLUTE ENGAGEMENT/STRENGTH

In an effort to take advantage of this “away from the gym” time, we are providing an accessory program focused on different movement issues and limitations. There are four tracks (choose one or two) designed to be done three (non-consecutive) days per week for about 10-15 minutes alongside normal Cove programming.

The second Weakness Work track is Glute Engagement/Strength! The programming is here and the accompanying video is below. 

Next track: Core Engagement

METCON

Zoom class at noon.

AMRAP30
400m Run
10 Devil’s Press
10 Front Squats

*Increase DP and FS reps by 2 every round

Fx: 25/20
P/O: 35/25

COVE DINNER PARTY

We are all set for our Cove Dinner Party this Friday!  The ‘class’ will run one hour and you’ll be ready to eat by 7p.  The winning recipe was the Green Curry Chicken (although, any of those sounded like winners to us!).  As a reminder, we will be working with Rob Hooper (of Rob Hooper catering) to make this meal together, but you’ll need to procure the ingredients first!  Here’s a comprehensive list of ingredients.  But remember, just like CrossFit, everything is scalable!  Don’t eat meat? Do fish!  Don’t do fish, do tofu!  Or want chicken AND shrimp? Do both! No yellow squash at the store? Double up on zucchini!  The recipe he will take us through will yield FOUR servings.  Want more, double it up! Want less, cut it in half!  You get the gist!

INGREDIENTS

1- 1.5 lbs of boneless/skinless chicken breasts or chicken thighs (up to you)

1 jar of Thai Green Curry (each group will use the whole bottle)

Fresh Basil (1 or 2 boxes from market is a good amount)

2 bay leaves

1 zucchini

1 yellow squash

1/2 onion (red, yellow, or white)

1 red or orange bell pepper

1 lime

1 tablespoon FRESH ginger ideally

2 cans coconut milk

Fish sauce

Brown Sugar

Garlic cloves

Green onions or cilantro for garnish

Salt/pepper

Garlic powder

Jasmine rice 1 – 1.5 cups uncooked

Equipment needed

Cutting board

Chef knife/sharp knife

Measuring spoons

Zester (or fine grater is ok)

Medium size stock pot for cooking curry

Small stock pot for cooking rice

Cookie sheet

We will post (as we get closer to Friday) with some prep stuff that can be done ahead of time (including pictures) to ensure we stay on schedule and have everyone done and eating by 7.

Chef Rob

QUARANTINE OPEN SCORES

We will be announcing the winners for the Quarantine Open soon, so we ask that you be sure you have all of last week’s scores in by Wednesday evening. If you retested a workout, please be sure to let us know. We had great attendance during the Q Open and we like to think we all won.

METCON

Noon zoom class with the Anglims

We have a great workout tomorrow and below we have a demonstration from Coach Maria.

AMRAP20
75 DU
30 Push Press
75 DU
40 Lunges
75 DU
30 Alternating DB Snatch

Fx: 2:1 SU
35/25 DB or 20 BB at 75/55

P/O: 50/35 DB or 95/65 BB

WEAKNESS WORK
OVERHEAD POSITIONING

In an effort to take advantage of this “away from the gym” time, we are providing an accessory program focused on different movement issues and limitations. There are four tracks (choose one or two) designed to be done three days per week for about 10-15 minutes alongside normal Cove programming.

The first Weakness Work track is Overhead Positioning! Below is the video and the accompanying template can be found here. The rest of the tracks will be released over the next two weeks so if this was not the track you were planning to follow then stay tuned.

Next track: Glute Engagement/Strengthening.

As a refresher these are the four tracks we’ll be offering:

Overhead Positioning

Has a coach said you need to work on shoulder mobility to improve your lifts?

Do you struggle getting your head through on kips?

Do you feel unstable with a barbell overhead?

Single Arm Stability

Do you have a noticeable imbalance in your front rack position (one elbow higher than the other)?

Is there a noticeable strength difference between your right and left sides with a dumbbell overhead?

Glute Engagement

After squat day, are your quads lit up but glutes never sore?

Do your knees cave in during squats or lunges?

Core Engagement + Strength

Has a coach ever told you to “brace” your core?

Is your low back often sore after pulling from the ground?

If you have questions about which track to follow then feel free to contact us!

COOKING WITH ROB HOOPER

We are excited to announce the Rob Hooper of Hooper’s Catering (it’s so good!) will be having a zoom based cooking class this Friday evening at 6 PM. We will be announcing the main dish, including an ingredient list on tomorrow’s “Daily Wod” entry.

METCON

We are going for a nooner tomorrow for the zoom workout. It’s a great way to break up the day.

Below we have a workout demo with Coach Brian (that was unfortunately cut short with some technical issues).

CrossFit HQ Open WOD 3
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes

Start your week right!

The Quarantine Open is nearly behind us! In QOpen WOD 5 Coach Daniel introduced the kip up and it sure has been fun watching everyone’s attempts. If you have any QOpen WODs you need to complete you have until 8pm Monday to put your scores into Wodify.

If all of your QOpen WODs are behind you, make sure to join Coach Katie F’s restorative yoga class at 9 AM via Facebook Live on the Cove the Club. She’s sure to get you ready for another week of Cove Home fitness!

Just in case you missed it check out our latest Fireside chat with Mama Bear and Montana.

See you in a zoom call soon!