Daily WOD

January 23rd, 2025

“DEADLIFT”
Every 2:30 x 3 Sets:
10 Deadlifts
‍‍Aim for ~60-70% of 1RM
* Build In Weight To Technical Failure
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“Full Swing”
5 Rounds For Time:
10 Single Arm Devil’s Press
20-40-60-80-100 Double Unders
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Time Cap: 18 Minutes
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FX: 35/25
RX: 50/35
RX+: 70/50; Crossover

View Past WODs

COVE NEWS

FALL NUTRITION CHALLENGE!

FALL NUTRITION CHALLENGE

Summer has come and gone and fall is quickly approaching. With many of us coming off of summertime barbecues and vacations, which tend to heavily be focused on eating and drinking, we are excited to announce our next installment of nutrition challenges! Similar to the past there will be food rules, but this is not a ‘diet’ or program that is highly restrictive. These six weeks are aid in building a ‘new you’. There will be some do’s and don’ts, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle. “Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Or goal is to coach you to adopt the mindset that will make this outlook your new lifestyle, setting you up for future success. Thus far we have had over 70 participants between 2 challenges with great results. In the first challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. On top of that fat loss, muscle was gained and PRs were crushed! If you have not signed up for one, what are you waiting for? Here are a few things your fellow Covies have said about the past challenges: “It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given up drinking for a healthier lifestyle.”

“I learned how to eat well balanced meals that fueled my body and allowed it to burn fat. I’ve always thought that I ate healthy, but when I started the nutrition challenge, I realized that I wasn’t eating enough carbs and I wasn’t eating enough, period. Letting go of my “paleo” mentality and eating more complex carbs (such as oatmeal, rice, or beans) was the hardest part, but once I decided to trust the process and upped my carb and calorie intake, my body fat just started melting away. The nutritional challenge not only teaches you how to find success, but gives you a template on how to continue when you’re done”

“I have participated in all of these challenges. Each time I sign up, I add a new good habit or eliminate/severely curb a bad habit. The small groups really helps to hold you accountable and makes it a lot of fun. I also began to track and measure my food and this was an big eye opener to how much I should be eating.”

Four months post-challenge I am still following the healthy habits that I learned during the challenge. It gave me a good jumpstart to cut out ‘bad foods’ I previously craved. I also got a much better idea about portion sizes. Tracking and measuring my food has totally changes how I eat, feel, look and perform at the gym. I never feel hungry. And it is totally sustainable!”

This Challenge will be led by coach Brittany and will last SIX WEEKS. This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following: Kick Off Meeting Wednesday September 20th at 7:00PM. The Challenge officially begins September 25th and ends on Sunday, November 5th. Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rd Post Body Scans: Friday November 4^th, Saturday November 5^th We will set up a Private Facebook page to post recipes, challenges, successes etc. InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone! SIGN UP FOR THE CHALLENGE HERE

SKILL WOD

Single Leg RDL with DB 10/10/10/10 Bird Dog 10/10/10/10 **Alternate between the two movements for 4 Rounds

WOD

20 Pull Ups 25 Sit Ups 30 Cal Row 3 Rounds Fitness: Pull Ups Performance: Chest to Bar Open: Chest to Bar 20 min CAP Coach’s Tip: Aim for the workout to take 14-18 minutes, so given the stimulus we want to create we have put 20 minute cap on this baby. If you are slower on the row, feel free to modify the calories (or volume on any movement for that matter!)

Teresa Fox kicked off Labor Day “Abbate” with a beautiful rendition of the the National Anthem… incredible.

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Labor Day Modified Schedule and Hero WOD

LABOR DAY HERO WOD

Today we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day! Just as in year’s past, we will tackle Abbate. We have a special guest to sing the national anthem at 10am, so get ready!

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

Heat one from last Labor Day’s Abbate…

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Game day workout: Abbate

Great turnout and intensity from this past Saturday’s workout.. In the past two weeks we are successfully attacked two of the hardest named workouts in “Badger” and “Amanda”. Both of these workouts have really helped us grow and expose weaknesses we will continue to attack.

Tomorrow we are hitting Abbate which is a Cove tradition. The expectation is that you hit that with your full intensity. Treat this as a game day workout. We are not assigning any additional accessory work for today. Just focus on giving it your best effort.

WOD

“Abbate”

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

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It's a girl

NO YOGA THIS WEEKEND

No yoga this weekend but we are back again next Sunday.

LABOR DAY HERO WOD

MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day! Just as in year’s past, we will tackle Abbate! So get ready!

“Abbate”

Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile

STRENGTH WOD

Squat Snatch

3/3/3/3/3

Fitness

Power Snatch

3/3/3/3/3

STRENGTH WOD

“Amanda”

9-7-5

Muscle Ups

Squat Snatch

Fitness: (power snatch 95/65) Burpee and Pull ups

Performance: (115/75) Burpee Chest to Bar

Open: (135/95) Muscle ups

COACH’S TIP: Over 10 minutes is not hitting the stimulus we are looking for. Snatches can be in singles, but MUs or pull ups should be in sets of 3-5.

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Cove News

Daily WOD

January 23rd, 2025

COVE NEWS

FALL NUTRITION CHALLENGE!

Labor Day Modified Schedule and Hero WOD

Game day workout: Abbate

It's a girl

January 23rd, 2025