Daily WOD

December 23rd, 2024

“Bench Press”

2:00 x 3 Sets:
2 Bench Press
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* Same Weight Across
* Aim For 86% 1RM
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“Shining Armor”
10 Rounds For Time:
9 DB Bench Press
30′ DB Front Rack Lunge
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Time Cap: 18 Minutes
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FX: 35s/25s over Medball
RX: 50s/35s

View Past WODs

COVE NEWS

OPEN GYM 9A – NOON

Come on in and make up a missed WOD, do some active recovery or get mobile! We’ll be open from 9a to Noon as usual!

In cased you missed the FB Post, Yoga is coming to the Cove! It will run every other Sunday and we need your help in finding the BEST TIME. Quick vote needed, so let your voice be heard (you can select any or all options that work for you)… so just CLICK HERE

Coach Brian hitting the strict press work this week...

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Doubles day!

STRENGTH WOD

Back Squats 5/5/3/3/2/2

(building up in weight)

WOD

10 Deadlifts

50 Double Unders

3 Rounds

12 Minute Time Cap

Fitness: 15 Deadlifts (185/125)

Performance: 10 Deadlifts (245/165) 75 Doubles

Open 10 Deadlifts (275/185) 100 Doubles

Coach’s Tip: These are some pretty heavy deadlifts, so we expect virtuous form and do not attempt to do your one rep max 30 times. Pick a weight you can move in sets of 5 from the start. Use this as good practice for your doubles. If you have them, just pick a number of doubles that works for YOU. But you should not be on the rope for more than 90 seconds (or two minutes for you later round).

The ladies hit the Erg...

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Partner WOD! On the lookout for Team EFF-IT!

We love a good Partner WOD, but we also know everyone doesn’t love it like we do. There was a recent post on FB about the pressures some put on themselves to “not let their partner down”. At the Cove, there is no such thing. We see people post scores with 100% effort in the comments (and we love that)… and now we’re seeing posts about 100% eff-it for Partner WODs. It’s about giving all the effort AND not giving a f@#k. LOVE THIS TOO! In fact, keep your eye out for Melissa G. and Rich S. donning some new themed attire!

STRENGHT WOD

10 Floor Press

10 Skull crushers

4 Rounds

PARTNER WOD

30 Seconds KB Swings

20 Seconds Slam Balls

10 Seconds Assault Bike Cals

For 14 minutes

One person starts on the KB Swings and the other is ready by the Slam Ball. As soon as the 30 seconds is up partner # 2 starts on the Slam Balls. Then Partner one gets on the Assault Bike. You start as the clock hits 50 seconds (30+20) then partner # 1 gets by the KB Swings as soon as partner #2 is done the assault bike. This way you are constantly rotating through the stations. It will require some thought… but EFF-IT if you screw it up!

THESE pics show what a partner WOD should look like...

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Hydration Challenge

TWO WEEK HYDRATION CHALLENGE!

As you know, Murph is just about 10 days away, and nothing is more critical to success for that particular WOD than good hydration (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a Miller Lite when it’s over! It means hydrating your body over time leading up to AND AFTER the workout with WATER. Without proper hydration, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days). For the next two weeks we are asking EVERYONE to drink half of their body weight in ounces of water each day! That includes the 11 days leading up to Murph and the three days after. To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, a 200 pound man should drink 100 ounces of quality water each day! We will be doing bathroom checks on the morning of Murph to ensure your pee is clear before you do the workout. Kidding on that one, but we are serious — you MUST hydrate.

We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL. We move more, sweat more and lift more than the average bloke and our bodies need more than, well, the average. Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.

And don’t forget all the other great stuff it does for us! It aids in good digestion, getting waste and toxins from your body, increases energy and can ward off disease.

Just ask any of the participants from the last two nutrition challenges — we’ve all done it. It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused!). 3-2-1 GO H2O!

WOD

10 min AMRAP 5 Wall Balls 10 Hanging Power Snatch 10 Wall Balls 10 Hanging Power Snatch 15 Wall Balls 10 Hanging Power Snatch 20 Wall Balls 10 Hanging Power Snatch Score = Total Reps Remember: No dropping the bar unless the weights ON the barbell weigh MORE than the barbell itself! Fitness: 75/55 Performance: 75/55 Open: Power Snatch 75/55 SKILL WOD 5 Candle Stick Rolls 10 Hip Extensions 20 Second Hollow Hold 4 Rounds Coach’s Tip: The loading on the bar is the same today, except the Open track is coming from the ground. We are working on good cycling today and it will be a good opportunity for the Fitness and Performance tracks to push themselves and optimizing that stretch reflex. As you come out of the hang, think of it as a sling shot of energy that we can harness into our snatch or clean extension. Some people also call this a catapult. Whatever the wording, the intent is the same: utilize the stretch reflex so you can generate LOTS of power into your extension. The Skill WOD is AFTER the WOD today so you will be fatigued. Work extra hard in the candle stick rolls to build body awareness and the hip extensions and hollow holds top off the day to help with core strength!

Welcome new Covie GiGi! At foundations she crushed the Snatch from the hang so today’s workout should be a breeze for her!

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Cove News

Daily WOD

December 23rd, 2024

COVE NEWS

OPEN GYM 9A – NOON

Doubles day!

Partner WOD! On the lookout for Team EFF-IT!

Hydration Challenge

December 23rd, 2024