Just a few more days to sign up for the Engine Club!
Only a few more days to sign up for the Engine Club! We have a great group signed up and have space for just a few more. We’ve had lots of interest from athletes looking to improving their conditioning (and specifically running) and the “Engine Club” will do just that! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
Back Squats/OHS 5/5/5/5/5
(80-90% of 3 RM across)
12 Burpees
____ Double Unders
4 Rounds
Fitness: 100 Singles
Performance: 50 Doubles
Open: 75 Doubles
Coach’s Tip: The focus here is on the 5×5 back squat/OHS at the high %. After last week’s de-load week we will build over the next two weeks and then retest! The second piece is meant for a quick sweat and should be a fast and spicy workout.
Jenna M. Beauty in motion.
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Three Days Left To Join The Engine Club
We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
12.3
18 min AMRAP
15 Box Jumps
12 Push Press
9 T2B
Fitness: 95/65
Performance: 115/75
Open: 115/75
Zipporah signed up for the scaled division but we “gently” encouraged her to do RX. Just four months out from giving birth, she CRUSHED it. Pure inspiration.
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One more day till Clash at the Cove!
CLASH AT THE COVE SATURDAY!
Competition Day Nutrition
Eat a solid breakfast ideally 2 hours before you compete. Heats will begin just after 9 (with scaled women and men going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.
30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.
Post WOD 1. Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.
From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.
Keep your fat lower through out the day as fat takes longer to digest.
Pack a cooler and stock it with things like… -deli turkey -chicken or meat/protein of your choice -banana, apple, strawberries -dried fruit -pretzels -fig newtons (not promoting cookies but pre workout these are great!) -sandwich -overnight oats, sweet potatoes, butternut squash -chocolate fairlife milk!!!! -protein powder and bars
Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.
The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!
22 Min AMRAP
7 Front Squats
7 Bar Facing Burpees
7 Sit ups
Fitness: 95/65
Performance: 115/75
Open: 135/95 (toes to bar)
Coach’s Tip: Partner one completes a full round before switching to partner two. Rounds should be quick and unbroken.
Competition Day Nutrition
COMP DAY NUTRITION ADVICE
Competition Day Nutrition
Eat a solid breakfast ideally 2 hours before you compete. Heats will begin just after 9 (with scaled women and men going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.
30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.
Post WOD 1. Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.
From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.
Keep your fat lower through out the day as fat takes longer to digest.
Pack a cooler and stock it with things like… -deli turkey -chicken or meat/protein of your choice -banana, apple, strawberries -dried fruit -pretzels -fig newtons (not promoting cookies but pre workout these are great!) -sandwich -overnight oats, sweet potatoes, butternut squash -chocolate fairlife milk!!!! -protein powder and bars
Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.
The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!
We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
Plan on coming (or staying after the comp) for some pot luck-style food and drink. We’ll post thread on FaceBook, so just let people know what you plan to bring!
7 Minute EMOM
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
(Build up in load)
18-15-12-9-6-3
Power Snatch
Box Jump
15 Minute Time Cap
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: The EMOM should be a great warm up for the Metcon and help you decide what weight to use. should be something you can move in big sets for the early round and the whole workout should under 15 minutes. This little ‘couplet’ is a great combination! If you are doing the competition on Saturday, resist the urge to go heavy (save your shoulders for the Snatch/C&Js in WOD 2!)
