Thanksgiving WOD
100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
PARTNER WOD
Partner DT (Time)
12 Deadlifts 9 Hanging Power Cleans 6 Push Jerks 10 Rounds
(10 Rounds Total, each person does a round then rests until the other person is done their round)
Row Challenge!
100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
8 Bent over barbell row (Snatch Grip)
10 Slow Push ups (Hands as close as possible)
3 Rounds
WOD
500/400 M Row
30 Power Snatch
30 Box Jumps
2 Rounds
Fitness: 45/35 (just go below the knee)
Performance: 75/55
Open: 75/55
Coach’s Tip: The goal of the strength work is to develop some strength in the pulling position with a snatch grip and work on the triceps in the form of push ups. Diamond push ups would be ideal, but there are a variety of progressions to help develop good technique. Slow means a 3 count on the way down and 3 count on the way up. It is super challenging if done correctly so don’t rush it. For the Metcon the snatch weight should be super light!
Vanessa. In the zone.
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ROW CHALLENGE AND 9A THANKSGIVING CLASS ADDED
UPDATED HOLIDAY SCHEDULE!
ADDING A 9A CLASS THANKSGIVING DAY!
We’ve heard from a lot of you that you plan on coming on Thanksgiving Day, so to manage class size we will offer a 10am AND a 9am class! Come on in and get a good sweat before you sit down to that Thanksgiving dinner!
100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
NEW STRENGTH CYCLE
PUSH JERK/PUSH PRESS
What a day! We loved seeing all of you drill good technique and put up some solid starting numbers. Over the next weeks we’ll continue to work on great positioning, build strength and see gains you didn’t think possible. Just a little more motivation to keep coming to the gym during the holiday season!
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
WOD
100 Wall Ball
___ Double Under
25 KB Swings
Rest 1 minute
100 Barbell Back Squat
___ Double Under
25 KB Swings
Rest 1 minute
100 Air Squat
___ Double Under
25 KB Swings
Fitness: 200 Singles
Performance: 75 Doubles
Open: 100 Doubles
Coach’s Tip: Today is a longer one… filled with a LOT of squats! We are looking for perfect technique with every rep, so be sure to focus on a solid warm up and don’t just cruise through the mobility work — do it with intention! If these squats are done correctly, you should be sore tomorrow, not hurt or injured. BUT PLEASE SCALE THE REPS if you are newer or haven’t done this kind of volume before!
Beast.
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NEW STRENGTH CYCLE
NEW STRENGTH CYCLE
PUSH JERK/PUSH PRESS
After a successful strength cycle of back squats and overhead squats we are going to move into a new cycle focused on expressing that new found strength through the Push Press or Push Jerk. These two movements require strength, stability, coordination, speed, and technique. During this cycle we will not only be working on this lift but also the accessory movements to keep those shoulders healthy. Look for lots of work on developing rotator cuff strength and scapular stability.
Now the question, which movement should I focus on? Well the answer is up to you but we would suggest if you are a newer athlete that you focus on the push press. This movement is not as complicated and will allow you to focus more on getting stronger. For those more experienced athletes the push jerk will allow you to work on heavier loads and translate into more advanced lifts. Once again, the choice is up to you and feel free to talk to your coach on which is right for you. Frankly, there isn’t a wrong answer to this questions.
THANKSGIVING HOURS
We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.
There will be NO coverage in the kids room for the 10 AM Class.
Here is the complete modified holiday schedule:
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press
WOD
10 Pull ups
10 Single Arm DB push Press (10 each arm)
10 Sit ups
10 min AMRAP
Open: Chest to Bar
Coach’s Tip: Focus on your posture and bracing during the single arm push press. It is just as important with a dumbbell as it is with the barbell.
Who doesn’t love spending time on the assault bike?
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