It’s supposed to be a beautiful day, so let’s take advantage of it!  We’ll be heading outside with some running during the workout, so we’ll definitely enjoy the taste of summer today.  In addition, we plan to pull the grill out during the day tomorrow so if you’re heading to the Noon class or want to come by after for some lunch, come on over!  Bring your lunch or feel free to throw something on the grill.  We’ll have some burgers and you’re welcome to those (as long as supplies last!).  

We have had lots of positive comments regarding our recent changes to creating three different programming tracks depending on your goals. A question we have been getting is some athletes desire to be the “open track or performance” but have not feeling comfortable with the weights or movements in the that track. They want to get there and aren’t sure how to approach workouts.   To answer this question we want to step back and look at the purpose of these different tracks. Each track is based upon your goals which leads us to different workout designs to help you achieve those goals Each workout we establish standards in weights, volume, movements, and time appropriate for each track.  It’s a recipe but sometimes you need to alter it to your taste.   Today’s workout is a great example of how we might alter the workout based around your goals. If Handstand pushups is gymnastics movement you haven’t really developed yet and your goals have you in the Open or Performance track you should look to scale that portion of the workout to help you develop handstand pushups.  It could be wall walks, pike push ups off of a box, or handstand holds. Each of these scales represents a progression that would lead you closer to your goal of this high skill gymnastics movements.   For the metcon of 10 hang cleans  at 135/95 for ten reps is too heavy a load for a lot of people and would blunt the metabolic focus of this workout. For that athlete scaling to a more appropriate weight for them would not only help them build strength in this movement but also allow them to get the intended cardio-vascular stimulus of the workout. If you notice in the coaches tip this workout is supposed to be a series of high intensity with some short rest time. We would have that athlete find a weight that would allow them to do 10 unbroken cleans fresh.   The three tracks of fitness, performance, and open are guideposts to you achieve your goals. It does not mean that you have to do them exactly as written in Wodify. Scaling workouts is alive and well at the Cove and please look to your coaches to help you tweak the workout so that they work best for you.    

If you have a few minutes it would be really amazing if you could click the link below and fill out a quick survey regarding all things fitness to help with some market research for a friend of ours ‘in the biz’.  This has NOTHING to do with the Cove specifically, but we know how opinionated this group can be (in a good way!) so we could help them out.  Feel free to pass along to friends who participate in any form of fitness even if they are not a member at an affiliate. There is even a section for gym owners specifically so please pass along to any of those great people as well! We know they appreciate the most honest and objective feedback possible to drive better results. SO THANKS IN ADVANCE FOR YOUR CANDIDNESS!   FitnessMarketResearch