#COVIESTOGETHER

During this time of physical distancing we are working our hardest to maintain our personal and human connections with one another. We love seeing all our members connecting to each other virtually. That connection is just as important to your health as these workouts.

Tomorrow we would love to check in with you. We plan to doa Facebook live video tomorrow evening. Look for more details on CrossFit Cove the Club (and will try to repost on youtube)

HOME METCON

We have a number of ways to enjoy tomorrow’s workout virtually. First Coach John provided us an excellent workout demonstration in his very own home gym, Johnny’s Cage.  Coach Marina did the workout for this video for those that want to follow along and she enjoyed it so much she will be doing it again via zoom tomorrow at noon.  So get your leaf blower and join us tomorrow.

EMOM20
1: 60 DU
2: 15 Backpack Swings (KB alternate)
3: 14 Pistols
4: 2 No arm Burpee

Fx: 90 Single Unders, 25 Air Squats
P/O: As written

NUTRITION TIME!

While Monday’s dreary weather was not a great way to start the week, Tuesday promises sun and a bit more warmth, so get outside and enjoy the day!

As we noted yesterday, we have been working on a nutrition program (guidance, challenges and more!) for you all, so thank you for all of your feedback in the Cove Club poll.  With our time at the Cove (physically) being put on pause (for now) the evidence is overwhelming that everyone is staying active one way or another.  While our physical activity may have been altered, this can be a great time to work on our nutritional and recovery habits.

The physical work that we do in the gym is just the tip of the health and fitness “iceberg”.  It’s also the most visible and easily measurable.  How do you know if you are getting stronger?  Did you lift more weight than last time?  If yes, then you are getting stronger.  If no, then you are not.  Boom.  Easily measurable!  But what is making us stronger?  Sure, we could start talking about progressive overload, programming, CrossFit vs Powerlifting, etc.  However, if you aren’t feeding your body what it needs to recover, you will never get the full benefit of whatever programming you are following. Period.  Nutrition and recovery go hand in hand and is a long-term game.  It isn’t flashy, it isn’t always easily measurable.  But it is overwhelmingly the biggest part of the health and fitness ice burg.  So let’s take the next few weeks (months, and years) into focusing on creating sustainable nutritional and recovery habits.

Our approach will be simple and focus on the basics- consistency, meal structure, food quality.  We will be giving you guidance on how to structure your meals based on your goal, giving ideas on food selection, meal timing, as well as touch on subjects such as cooking for families/in bulk, cooking on a budget, and some supplements.  We will also be issuing some nutrition challenges each week.  We will be sending out details on this in the next days, so let’s get ready to turn that isolation eating into fuel our food should be!

AT HOME WORKOUTS FOR TUESDAY

Once again, we have several options for you to hit a WOD virtually:

We have a taped version of the day’s workout coached by Coach Maria!  Follow along and do it any time of day you’d like.  You can access the workout HERE (google drive) or on our #coviestogether site HERE

We will also have another NOON Zoom WOD!  Join us in another  LIVE virtual workout!  It’s been so fun spending that hour with you all and excited to see more faces tomorrow. Here is the login information:  Click HERE or join URL: https://zoom.us/j/646789624

HOME METCON

3 rounds
50 Back Rack Lunges
80 High Knees (knees above hip minimum)
50/40 Pushups

20 minute time cap

ANOTHER WEEK OF HOME FITNESS!

We hope everyone had a good weekend of family and fitness this weekend. With Monday’s forecast for rain, staying active and connected will be more important than ever!  Thankfully, almost 70 of you were able to come grab additional equipment on Sunday afternoon, so it’s time to use it!  As we noted, please take extra good care of it all as we’ll need it back in the same great condition when we reopen SOON (a little optimism here ;-)).

We are working a nutrition program (guidance, challenges and more!) for you all, so please take a moment to fill out Coach John’s Facebook poll in the Cove Club.  Getting your input will help us focus our planning and get you on track!

Once again, we have several options for you to hit a WOD virtually:

We have a taped version of the day’s workout coached by Daniel and Madison again!  Follow along and do it any time of day you’d like. Although no headstand today, the work will be equally as challenging!  The click the photo below or find the link to the WOD HERE.

We will also have a NOON Zoom WOD!  Take a break as you’re working from home and join us in LIVE virtual workout!  Here is the login information:  Join URL: https://zoom.us/j/239104956

It will likely get harder before it gets easier, so continue to lean on each other, connect more often and keep the FB shenanigans up.  A bit of laughter goes a long way these days!

HOME METCON

10-9-8-7-6-5-4-3-2-1
Backpack Devil’s Press
Alternating Backpack Thruster (reps x2)

Time Cap: 20 min

BOOTY BURN

3 rounds
15 Jumping Air Squats
then immediately sit in an invisible chair for :30 sec hold
Rest 1:00

Coach Mattie is the biggest cheerleader we have.  And after supporting Jenna and hitting the same WOD later that day, she became the one to get the well-deserved cheers! #coviestogether

SUNDAY FUNDAY

It has been a stressful week as we are adjusting to our response to COVID-19, but we did, indeed survive it together. Sunday is generally a day of rest and recovery and we would encourage you to keep that tradition as well. We have Coach Katie F’s yoga class at 9 AM via Facebook Live on the Cove the Club.

A suggestion for you is to enjoy the outside world while maintaining physical distancing (I like that term so much more versus social distancing). Go play tennis, shoot some hoops, go for a hike, bike ride, or jog.

A final thought to close out today’s “Daily WOD” page is to be so thankful for all of you encouraging and connecting with one another. Part of health isn’t just about our bodies but our mental and social needs. Whether it be the battle over handstands sparked by Coach Daniels’ upside programming discussion, the different whiteboard questions (love the celebrity pictures), or just pictures of people working out – they have made this period of isolations just feel a little more connected. Thank you all for supporting this community. In every sense.  THANK YOU.

Jessica M heating a 10 minute handstand. That girl loves a challenge.