BURPEES FOR BROS!
We are just a few days away for our big fundraiser, BURPEES FOR BROS!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
0:00-2:00
400 M Row then max Burpees
2:00-3:00
Max Wall Balls
3:00-4:00
Max Pull ups
4:00-5:00- Max Single Arm DB Push Press
*Rest 3 minutes
Three RoundsWelcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!
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Veteran's Day
We recognize this holiday today (although technically the 11th is Saturday). But today, tomorrow or ANY day…let’s recognize all American servicemen and servicewomen and especially thank our MANY Cove athletes who have served (and are currently serving) this country. We are forever grateful for what you do.
BURPEES FOR BROS!
We are just a few days away for our big fundraiser, BURPEES FOR BROS!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
Welcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!
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BURPEES FOR BROS!
We are just a few days away for our big fundraiser, BURPEES FOR BROS!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
3 Single Arm DB Clean and Press
3 Push Ups
3 Box Jumps
6,6,6
9,9,9
9 min AMRAP
Coach’s Tip: For the Single arm DB clean and press lets try and go in sets 3 on each arm for the earlier sets and in sets of six in the later rounds. The bottom line is it should be in big sets and evenly split between your two arms. It is a fairly fast movement and should be done with load that can be moved quickly. The push ups will fatigue the shoulders quickly, so consider that fact when choosing a load with which to go overhead!
This photo was taken months ago, but this 7:30p class is so consistent, it could have been taken yesterday and looked exactly the same!
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Every 4 Minutes for 24 minutes
8 Overhead Squats
20 Sit Ups
1 Min Max Cals on Rower
Fitness: 10 Back Squats (115/75, use a rack)
Performance: 95/65
Open: 115/75
Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today. It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn. Today we REALLY feel the burn! In a more traditional Metcon, the order would be reversed — we’d start with row finish with squats then rest. Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower. You should be fighting for every calorie. The squats and sit ups should take no more than 2 minutes. Then you are on the rower at 2 min and off at 3. That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!). Score = total cals.
Paul K making serious gainz…
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