Tuesday, November 1st 2016
YOU PEOPLE ARE WEIRD.
What an awesome day at the Cove! It typical Covie fashion, you turned it OUT this year! Thanks to all of those who came in costume… and to everyone else who made fun of those those did. We are already looking forward to next year!
STRENGTH WOD
Spend 10 minutes working up to a heavy Power Clean
WOD
Every 3 minutes 21 minutes
6 Power Cleans
10 Box Jumps
6 Hanging Power Cleans
10 Sit ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: The faster you go, the more rest you get! Use the box and sit ups to recover and go aggressive on the barbell. It’s time to start burning all that candy off…
Welcome new member Beth Merritt! She’s just finished foundations and already throwing 65# snatches up like nobody’s business. Beast in the making…
Monday, October 31st
BOO!
Be sure to dress up in your best (or most ridiculous) costume! We’ll be doing some themed workouts and other fun things to celebrate the best, but least macro-friendly, holiday of the year! Even Coach Maria’s baby Sage got into the spirit last year!
STRENGTH WOD
Bulgarian Split Squats 6 per leg (use KBs in each hand)
Partner Glute Ham Raises 8 total
4 Rounds (alternate back and fourth)
Check out a demo of the Bulgarian Split Squat HERE!
WOD
10 KB Swings
8 Pull ups
6 Burpees
9 min AMRAP
Fitness: 35/26
RX: 53/35
RX+: 70/53 Chest to Bar
Coach’s Tip: The strength work today is great for improving strength on your back squat. For the METCON, slow and steady on the burpees and be efficient in your movement (yes, people, the burpees are your REST!)
This is why Open Gym is so great. Simone makes sure some of the Fresh Start ladies push hard during a make-up WOD from last week. They crushed it!
Sunday, October 30th 2016
OPEN GYM 9a TO NOON!
Come on in and make up a missed WOD, mobilize or just stretch out! We will be there! Don’t forget to prep your costume for Monday… we expect a LOT of ridiculous things from all of you…
Coach Josh as part of ‘Team Spandex” for last year’s Halloween WOD. Funny how his costume looks a lot like Coach Chris’s “regular” clothes!
Saturday, October 30th 2016
HALLOWEEN WOD MONDAY!
Be sure to dress up in your best (or most ridiculous) costume on Monday! We’ll be doing some themed workouts and other fun things to celebrate the best, but least macro-friendly, holiday of the year!
WOD
1 Rope Climb
3 Strict Ring Dips
5 Back Squats (bar comes from the rack)
10 Rounds
Fitness: 135/95
RX: 185/95
RX+: 205/135
Time Cap: 25 minutes
Coach’s Tip: Think of this as strength and skill training in a “Metcon”. You do not need to run over to the rings to get three dips and jump off into your back squat. Move quickly to each movement, but focus on form, technique and range of motion on each one. We will not be capturing times for this metcon, only the weights and scales used! And beware, while it is not a lot of reps per round, it is a LOT of rounds! We expect there will be people who finish quickly and those that go the full 25 minutes — so if you finish on the faster side, we will have some mobility drills for you to do afterwards!
At our Anniversary Bash (details coming soon) we give out awards including “best WOD face”. Let’s just say Jo A. is a serious contender for the win…
(and yes, there’s a hidden shell again (not the wall ball ball marks)…
