Sunday Funday at the Cove!
“CAN’T BEAR TO SAY GOODBYE” WOD AND YOGA THIS SUNDAY
Start your Sunday off right with YOGA at 8:15! Ashley will be back at it helping us find our inner Yogi this weekend. If you’re planning on doing the workout later, come in early for yoga… then grab some coffee or breakfast and come back at 11! What’s happening at 11, you ask??
At 11am we celebrate the awesomeness known as “The Condons”. As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now! Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery.
In true “Condon” fashion we will celebrate them with a killer partner workout with the movements they love coupled with… well, the things they don’t love so much. Here is is:
“Mile High Metcon”
Between two partners do the following:
1000 meter row
80 Double Unders
70 Slam Balls
60 Deadlifts @ 165/105
50 Burpees
40 Toes-to-Bar
30 Power Cleans @165/105
20 Bar Muscles Ups or 40 Chest-to-Bars
10 Bear Complexes @ 165/105
1 Mile Run
SUNDAY YOGA AT 8:15
Treat yourself to our free Yoga class with Ashley G. Your body will thank you.
Coach’s Tip: Today will be a LONG burner workout. Keep a good pace going, but it is NOT a sprint.
Coach John and his consistently virtuous form…
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Partner WOD Friday!
“CAN’T BEAR TO SAY GOODBYE” WOD AND SOCIAL THIS SUNDAY
This Sunday we celebrate the awesomeness known as “The Condons”. As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now! Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery. If you don’t come, it means you don’t like them. And you do NOT want to get on Lyndsey’s bad side.
PARTNER WOD
In honor of one of Coach Mike’s last partner WODs, please read his blog post on the topic if you haven’t already. It is a wonderful read on Partner WODs and why we love them so much at the Cove: BLOG #SORRYNOTSORRY
40 KB Swings
800 M Run (together)
30 Pull Ups
40 Walking Lunges (together)
3 Rounds
Fitness: 30 Pull Ups each round (35/26)
Performance: 25 Chest to Bar each round (53/35)
Open: 15 Bar Muscle Ups each round. (70/53)
Coach’s Tip: IF you partner with someone on a difference performance track, that’s okay! Just don’t do more than half of the volume listed above for your specific moment. i.e. If you are doing fitness and your partner is doing open, you should do 15 pull ups and they do 7 bar muscle ups per round.
Some of our 9:30 ‘regulars’ enjoying a stretch after class…
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Thursday, August 10th 2017
“CAN’T BEAR TO SAY GOODBYE” WOD AND SOCIAL THIS SUNDAY
This Sunday we celebrate the awesomeness known as “The Condons”. As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now! Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery. If you don’t come, it means you don’t like them. And you do NOT want to get on Lyndsey’s bad side.
SKILL WOD
8 min EMOM
Fitness: 10 Seated DB Presses (sit up tall, no back support)
Performance: 6 HSPU
Open: 8 HSPU
WOD
12 Power Cleans
50 Double Unders
4 Rounds
Fitness: (75/55) (100 singles)
Performance (95/65) (50 dubs)
Open: (115/75) (50 dubs)
Coach’s Tip: Find a volume/progression that works for you for the HSPUs. The Metcon should be fast — the weight is low and should be cycled quickly. It does not have to be 12 in a row, but it should move pretty easily.
Coach Josh reminding us that form always comes first!
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WEDNESDAY WINS! RONNIE E!
WEDNESDAY WINS! RONNIE E!
This guy is so humble, he was hesitant for us even to feature him as a Wednesday Win. And when we ultimately DID convince him, all he did was talk about all the amazing athletes that surround him. Yep, Ronnie is just that kind of guy.
We are lucky in that we don’t just get Ronnie in the deal, we get a fit and fierce twosome with Zipporah as well. They’ve always been fitness oriented people — Zipporah was a trainer and between the two of them they used to make fun of CrossFit (in fact, they even once said “this stuff is for losers”!). They used to do spin together and loved worked out together at the gym all the time, but they finally caved and gave CrossFit a try to diversify their movement.
He tried some other boxes in the area, but nothing felt quite right until he got to the Cove. “I love that everyone is just here to get in a great workout.” He likened it to “a ‘team sport’ in that we are all in it together to push ourselves and to grow.”
Speaking of growth, Ronnie has seen dramatic gains. We know it’s hard to believe because he came to us fit, strong and with legs the size of tree trunks. “But from day one at the Cove I was challenged like I had never had been before in positions and mobility. I have had strength coaches in my college wrestling past but they never pushed me in these areas.”
“I didn’t realize the holes I had my fitness. There are now times when I think ‘I am not good at this’. But these are the things that are challenging to me and I am always looking to grow — and this is really helping me do that”.
As his coaches, we look at Ronnie and the changes are incredible. From working on his ankle mobility (he’s now squatting heavy in the heels vs. on his tippy toes) to flexible hamstrings which allow him to address the bar in a good, safe position. He’s not muscling up the barbell anymore, rather he’s using his hips and explosive movement to drive the weight up. And his gymnastics have done a 180. His body awareness, kipping and patience have helped him immensely (even getting his first kipping handstand push ups just over two weeks ago).
Like most of us, fitness is important to him for his sanity. He is a very busy guy at work (he is a Marina Corp captain) and even busier at home with two young kids. And he loves that he can have a great workout in only an hour (in a former life he used to work out sometimes 3 times a day!) “I love that it’s an hour and the programming is done for me. It’s a super efficient way to work out for my lifestyle and the results are so much better in less time.”
It’s also important for Ronnie to be an example for those around him at the workplace. In the military you advance three ways: through fitness, professionalism and proficiency. And it’s clear by what he’s doing here that the ‘fitness’ box is well checked. Plus, after the AM class my mental agility is so much sharper. I can get so much done when I starts my day here”.
He loves this place. He loves his fellow athletes. “I love working out alongside Mike Kovacs because he ‘brings it’ every time. And I’m so impressed with Nazma and how far she’s come. She attacks each and every workout and I love that”.
“I love that there are no mirrors here. We are all here striving to improve our expression of fitness. The focus is on our capacities, not how we look. And the coaches really demand a high level of proficiency in the movements we see from people.”
AND top it all off, he could be the nicest guy out there. Ronnie is just the guy you want to be around. He’s the guy you want for a partner WOD. Not because he’s strong and fast… but because he LOVES working out with YOU. All of you. Nazma and Kovacs, we expect a fight between the two of you this Friday to be his partner!
SKILL WOD
4 Heavy Front Squats (same weight across)
8 Weighted Push ups
:30 hollow hold
5 Rounds
WOD
1K Row for Time
Coach’s Tip: Our focus is on the strength today, but we finish off with a fun row buy-out. The set of 8 push ups does not need to be unbroken, but should be a heavy or a hard progression with a good range of motion. We are looking for eight GREAT reps. We rowed a 500M tester on July 13th, so use that as guidance for the 1k (but do NOT expect to match that pace for the second 500. A 1K is a COMPLETELY different beast!
Keith H. looks like he tried to escape mid-WOD. Or he’s just trying to get Marina’s attention…
