Friday, January 13th 2016
Coach’s Tip: The load should be heavy on the squats and cleans. Each athlete should be doing a max of 10 reps at a time.
Thursday, January 12th 2016
Coach’s Tip: The weight on the barbell should be you can do unbroken for at LEAST first two rounds. Throw those arms on the sit ups (not just to put momentum on your side to make them easier) but to let your shoulders loosen up after the overhead. And keep it steady on the boxes!
Wednesday, January 11th 2016
Ryan W. personifies why the Cove even exists. If you’ve ever read our story, you know we built this place because “we understand that finding balance among career, family and self is a constant struggle that often feels impossible to reach.” Ryan struggled with that balance for years, and has finally found it. And he has done amazing things ever since. He celebrated his one year anniversary at the Cove, and to celebrate, he re-tested his first ever workout (21-15-9 front rack lunges and bar facing burpees). Last year his time was 11:58 with 55lb for the first 21, then 35lbs from there. This time he did the RX weight of 115 in 6:44. Holy crap.
Wide Stance Box squats 4/4/4/4/4
1 Minute on 1 Minute off for 16 minutes:
6 Slam Balls
12 Jumping Air Squats
Max Doubles
Coach’s Tip: For the strength, this is something we did last week. BUT we noticed that people did not necessarily a) go wide enough or b) sit back deep enough in the squat to force the shins to the correct angle. We are looking for at least vertical… but ideally the shin angle should be pointed AT you. These are not your standard “box squats” and the load you can lift is likely a LOT less than what you can do for a regular back squat or box squat. This is building the HIP and most of us have mobility issues here. We are trying to intentionally fire the hip so we can translate that to our more ‘traditional’ squat. Even in the video you see he cruises through regular air squats but struggles with the wide stance box squat even without weight! The coach will be there to help you, but watching the video really helps (save yourself some time and start about 1:20 in…)
For the METCON, jumping air squats there just needs to be air under the feet that is all, it does not need to be a high jump. You should have at least 30 seconds on the rope, so if that’s not the case, definitely scale volume!
Tuesday, January 9th 2016
You start tomorrow!! Are you excited? Are you nervous? Good. I remember my first night. I had no idea what to expect. I was like, a little nauseous thinking about what awaited me and I almost backed out. I’m so glad I didn’t. If you’re feeling like that, don’t back out. Come in and we’ll work through it.
If you watched the video for the challenge you may remember some of my story. I reached a point in my fitness and in my life where I could no longer trust that my body could keep up with my life. I was getting ready to go on my first flight with my new baby and I remember thinking “I wonder if I can carry my daughter through the airport?” That was my moment. That was when I decided that I could no longer live a life where I had to ask myself those questions. I wanted a life where I could live to the fullest. I could go jump on a trampoline, or go for a hike, or even just park far from the entrance of a store. I wanted to be able to trust my body to do anything I wanted.
And you know what the best part is? Now it can! I recently wanted a sleeper sofa in my house moved from one room to another and my husband didn’t get around to it. So I did it! Do you know liberating that is? You will soon. Stick with this for the challenge and beyond and you will amaze yourself.
I can’t wait to meet you all. Embrace the process. You can do this!
Coach’s Tip: The weight on the barbell should be something you can cruise through! This is a high volume workout and you should be able to do BIG sets out of the gate. Try to hold on to the barbell as long as possible and use the burpees as “rest”. Yep, we said it — burpees are your rest!!
