Brovies!
FRIDAY NIGHT IS BRO NIGHT!
June 2nd: Brovie WOD and Whiskey 6:30pm
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! SEE YOU THERE!!!
PARTNER WOD
100 Goblet Lunges
100 Double Unders
100 Toes to Bar
100 Double Unders
100 Assault Bike Cals (80 Cals F/F teams)
100 Double Unders
100 KB Swings
(One person working at a time)
30 Minute Time Cap
Fitness: 35/26, Sit Ups
Performance: 53/35
Open: 70/53
Coach’s Tip: Open and Performance have a high volume of toes to bar today. If your hands are tender from Murph or if you struggle with stringing, go for straight legged leg raises. Work on a tight kip and keep those legs straight and toes pointed.
Coach John approves of this kind of partner work! Technically they are both doing weighted squats for Murph, right?!
Wednesday Wins (a day late) – Cove Community
Monday was arguably the best day the Cove has ever had. Not only did we have more athletes do a workout in single day than ever before, how we pulled together as a community to execute it from soup to nuts was second to none. And the fact that the occasion was grounded in remembrance of those who have served and made the ultimate sacrifice made it all the more special.
It’s hard to believe but we had three full heats for Murph this year!
Memorial Day “Murph” is a daunting workout, but everyone approached it SMARTLY and SAFELY. You listened to your coaches, set your game plans and stuck to them. Over half of our athletes were doing it for the FIRST TIME! And whether it was full Murph with a weighted vest or scaling the volume and using bands, everyone did what was BEST FOR THEM! Yes, people pushed outside their comfort zone, but did so responsibly.
But there was so much more. Parents swapped hours in the kids’ room so they could do the workout with their spouse. We even had kids running the last leg with their parents for moral support. The grill was always manned and food was organized. Coolers were filled (then emptied) then filled again. People brought tailgate games, tents and chairs. There were kids with water guns. And adults with water guns. Athletes were emptying trash and doing work we would never expect of them. And yet another rolls in with a food truck with meat most would kill for. All of this within our own little community.
Garth and his son hit Murph for the first time…
Husbands and wives, fathers and sons and some really patriotic people…
Nothing builds that community better than shared suffering and laughter — and we did a heck of a lot of that on Monday. I’m not sure how we can top this year, but we’re gonna do our best for Murph 2018!
STRENGTH WOD
2 Strict Press (same weight across)
5-7 Ring Dips (hold the top of the last dip for 15 seconds)
Rest
x 4
Open: 2 Strict Press + 2 Muscle ups + 5 Ring Dips
WOD
200 M Run
10 Slam Balls
10 Burpees
5 Rounds
Coach’s Tip: This is our final prep day before our strict press retest. We will mix going heavy with some accessory work to finish out the cycle. Try to hit 90% of their 1 RM for 2 reps for the strength portion. We will test this coming Tuesday!
This is by far our favorite picture of the day. With kids playing (big AND little ones) and athletes celebrating together, we couldn’t ask for more.
Bromance WOD and Whiskey!
OUR NEXT BIG EVENT IS FRIDAY NIGHT!
June 2nd: Brovie WOD and Whiskey 6:30pm
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
WOD
300 M Row
15 Sit Ups
9 Hanging Squat Cleans
60 Seconds Rest
x 5
25 min Cap
Fitness: Front Squats (95/65)
Performance: (115/75)
Open: (135/95) 10 GHD Sit Ups
Coach’s Tip: Each row should be attacked at 100%. 300M goes quickly, so make it an all out sprint. We did go from the hang yesterday, but the hang with one DB is much different than the hang from the barbell, so get after it!
Coach Maria hits the box with great intention and focus. This is how it is done!
Murph Aftermath and Men's Night!
Congratulations to those who tackled Murph on Memorial Day! As we discussed, participating in ANY part of this workout is a great remembrance of our fallen servicemen servicewomen. Whether you did it RX with a vest, scaled the volume or split the reps with a friend, the symbolism of your efforts is the same.
This day also represents our Cove community at its finest. A special thanks to Mike Treas for manning the mile turn all day and giving everyone the support they needed midway on the run! Thank you to Larry for delivering his top notch meat in the Bullhead Pit Beef food truck and to Daniel for manning his grill for hours to deliver that delicious brisket. And to everyone who cooked, cleaned, stocked coolers and kept the kids’ water guns full… THANK YOU. #noplacelikecove
Keep in mind the prep for Murph does not end when you get home. Please continue to drink water, eat good proteins and REST. You deserve it.
OUR NEXT BIG EVENT IS FRIDAY NIGHT!
June 2nd: Brovie WOD and Whiskey 6:30pm
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
MOBILITY WOD
Spend 1 Minute on Each:
Chest Stretch with a band
OH Stretch on a box
Couch Stretch
TWO ROUNDS
WOD
18 min EMOM
Min 1: 4 Deadlifts (70-80% of 1 RM)
Min 2: Easy pace on the Assault Bike
Min 3: 12 1 Arm DB Hang Clean and Press (6 with R and 6 with L)
Coach’s Tip: With over 100 athletes doing Murph yesterday and the need to recover, today’s programming style is a bit different than usual. We want to allow your body to recovery a little from the long grueling workout. There is no score today and no load for the 1 Arm DB hang clean and press. The assault bike should be a pace you can maintain for a whole minute every single round. Lets focus on movement today — not speed or load!
Post-Murph cookout. Heather H. is a woman who lives by code…
