COVE ANNIVERSARY BASH!
SAVE THE DATE!!
It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February. Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars! We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now! This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PARTNER WOD
0-8 Minutes
M/M- 50 Cals on Assault Bike
M/F- 44 Cals on Assault Bike
F/F- 37 Cals on Assault Bike
With Remaining time
20 Power Cleans
Max Burpees
8-10 minutes = Rest
3 Rounds
Fitness: 95/65
Performance: 115/75
Open: 165/110
Score = Total burpees. One partner working at a time, Divide the work up however you choose.
Coach’s Tip: Unlike yesterday’s ‘active recovery’ style workout, today will leave you on the floor. This is a fun, but super challenging partner workout. You should be on the bike around 3-4 minutes (and no longer). Coaches will get you off the bikes at 4 minutes and encourage you to scale the cals for the next rounds. The 20 power cleans after that should take another 2-3 minutes. Then 2 minutes or less for max burpees.
Covies love a good partner WOD!
#noplacelikecove
I LOVE OUR ‘GYM’
Today I dropped in the gym near our new house to log some meters. I was stuck at the house waiting on technicians and deliveries and only had an hour to spare, so driving to the Cove wasn’t an option. It was my first time there, but also my first time in a ‘globo gym’ in quite some time. EVERY bit of my time there was a rock solid reminder of why CrossFit (but especially the Cove) is so amazing.
The facility is what you’d expect. A sea of elliptical and treadmills and a machine “work” single body part — one at a time. The people, while I’m sure lovely at the core, looked miserable. There was no laughter, cheering or even smiles. Eye contact was minimal, except when I felt some stares as I grunted through an intense tabata interval. I did walk by someone on the way out and said “keep it up” and the look on his face was pure confusion.
The place was carpeted. WHAT? How would they clean Ronnie’s pools or Josh’s sweat angel? Oh, that’s right! No one was sweating! I’m not joking… people looked fresh as daisies. There was no one laying on the floor… or even breathing heavy.
We get more work done in five minutes than they did in an hour. To me, multitasking at the Cove means trying to grab some chalk or water while I transition in a matter of seconds from one thing to another. THIS is a whole different kind of multitasking! (I snapped this while resetting my tabata clock on my phone next to the rower). Ironically there is a countdown clock in the photo but it runs on 45 second cycles for eternity and is supposed to keep these people moving. It didn’t. Too busy on their phones texting, I don’t think they knew it was there…
I had a hard time motivating to the soft rock station playing. Sure, Sheryl Crow is nice for a car ride, but not for heavy Cleans I did between rowing to break up the sets.
There were no towels (and certainly no scented and chilled towels). There were no bumper plates. No whiteboards where I could count my meters (I borrowed a pen and used a business card from the trainer’s desk). Oh, and don’t get me started on said “trainer”. That’s a whole different post! No music blasting. No Franey ‘majestic’ clapping. But most importantly… no Covies.
Sometimes you don’t know how great have have it until you don’t. So, more than anything, I cannot wait to see you all tomorrow!
STRENGTH WOD
8 min EMOM
3 Back Squats (build up in load)
WOD
30 Second On/30 Seconds Off
Box Jumps
Goblet Squats
Low Plank
Toes to Bar
4 R0unds
Coach’s Tip: If you choose your weights right, the strength work will be challenging. Be sure to keep your form in tact through every single rep. One minute goes quickly, so pre-think your increments and change the bar quickly! Think of the Metcon as more of a recovery day. 30 seconds on and 30 seconds off is hard to reach a super high intensity with, especially when low planks are thrown in there. That is the whole point people! We need days that act as recovery and do not push the limit to the max. It lets you sweat without totally breaking yourself down.
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The "Committed Club"
THE COMMITTED CLUB
The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month of December. At the end of the month we will list everyone on the “Daily WOD” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though. We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.
STRENGTH WOD
Push Jerks 3/3/3/3/3 (Work to about 70% of 1 RM)
Push Press 5/5/5/5/5 ( Work to about 70% of 3 RM)
15 banded push downs between each set
WOD
10 Deadlift
20 Single Arm DB Push Press (10 each arm)
10 min AMRAP
Fitness: 185/125
Performance: 205/135
Open: 225/155
Coach’s Tip: The strength work has banded push downs between each set. They are a benefit to the push press cycle, but will strengthen the arms generally speaking. The percentage work today should not be extremely heavy– it is the beginning of our cycle so we are pushing form over anything else! The push downs will also be fairly taxing. Today’s Metocn is all about a solid pulling moving directly into a push movement. Should be a FUN combo!
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Bike & Row Challenge
TO BIKE OR ROW… THAT IS THE QUESTION!
If you plan on signing up for the bike or row challenge, do it NOW! Time is ticking!! For those of you who have no idea what we are talking about, to add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option… a 100 mile assault bike challenge! You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017.
Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym. Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.
THE COMMITTED CLUB
The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month. At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though. We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.
WOD
50 Cal Row
40 Sit Ups
30 Front Squats
100 Double unders
30 Front Squats
40 Sit ups
50 Cal Row
Fitness: (95/65) 200 Singles
Performance: (115/75) 100 Doubles
Open: (135/95) 150 Doubles (30 Toes to bar)
Coach’s Tip: We’ll get after a longer workout today after Monday’s 14 time capped WOD. The Front squats are the crux of this workout and they should be done in sets of 10+ on the first 30 and be more challenging on the second set of 30. YES, the meters rowed in the warm up and Metcon count towards your Row Challenge totals!.
There’s nothing like a game of “Rock, Paper, Scissors” to decide who goes first on a Partner WOD. Yes, this really happened!
