Friday, October 28th 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!
SPRING CLEAN UP IN FALL!
While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies this week. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated!
STRENGTH WOD
Take 10 minutes to find a heavy 1 RM clean and jerk for the day
PARNTER WOD
Odd/Even 20 minute AMRAP
3 Clean and Jerks
AMRAP Burpee Broad Jumps
Partner 1 goes on the even minutes
Partner 2 goes on the odd minutes
Your score will be your total number of burpee broad jumps as a team.
Coach’s Tip: For the strength, we aren’t looking for a one-rep max, just a heavy lift. This should help prep you and assist in deciding what weight to use for the Metcon. There’s no prescribed weight today on the Clean and Jerk for the workout. We would like athletes to be able to perform the 3 “touch and go” C&Js with excellent form. It should take 6-10 seconds so yo can rest for the remainder of the minute. Choose a weight you can do quickly with good form while you fatigue. Because, don’t forget, you will be completing 30 reps in addition to a boatload of burpees!
Coach Chris warms up an evening class with the “Bear Complex”! Can you “find the shell”? Somewhere in this photo is the shell from our logo (hint: it is NOT the shell in the logo). There’s another one!
Thursday, October 27th 2016
SPRING CLEAN UP IN FALL!
While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies this week. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated!
F.L.E.X. NUTRITION
Almost sold out!
If you’re on the fence about signing up, there are only a few spots left to get on track before the holidays hit!
Many of you may think ‘nutrition program’ and think ‘weight loss’ but FLEX is more then just a weight loss program. Each plan is designed personally for you to meet your goals. For some it may be for fat loss but for some it my be performance driven or looking to gain. Others are looking for a way to have a healthy relationship with food and ways to find balance. If you have considered making a change I encourage you to take a look at the FLEX link on the website page as it gives more of her back story — she has been on a journey herself and can relate to a multitude of the challenges you face!!
1. ONLY ONE SPOT LEFT FOR F.L.E.X TOTAL: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).
2. ONLY TWO SPOTS LEFT FOR F.L.E.X. HEALTHY START: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. The cost is $75.
There is only ONE spot for FLEX TOTAL and TWO for HEALTHY START… so if you are interested, email her now HERE!
STRENGTH WOD
5 Seated Box Jumps
8-12 GHD Sit ups
3 Rounds
COVE WOD
30 Power Snatch
30 Box Jumps
30 Pull Ups
Fitness: 75/55
RX: 95/65
RX+: 115/75 (chest to bar)
13 Min Time Cap
Coach’s Tip: You should be hitting 5-10 reps on your first set of power snatch, so pick a weight you can hit in a big set fresh. The box jumps will be a recovery time for your shoulders so loosen up and swing those arms to get ready for the pull ups. The pull ups will be hard after all that work, so find a good scale that allows you to do (at a minimum) sets of five unbroken.
Dan H and the men of the Cove rock the erg…
Wednesday, October 26th 2016
WEDNESDAY WINS
This week we shine a light on someone who is herself, is a very bright light. Nicole B. pretty much embodies everything we strive for at the Cove. Not only is she an amazing athlete who is so humble, she’s always thinking about ways to foster a greater sense community here. She’s organized events to bond veteran members with Fresh Start challenge ladies, volunteered all day at the Clash of the Cove (and paid a babysitter to do so!) and is the first to raise her hand when someone asks for help. We just adore her.
She’s had so many breakthroughs performance-wise that its difficult to summarize them all. But let’s say she’s got her rope climbs down pat, she’s now rocking the double unders and she’s improved her lifts dramatically. Not only has the weight increased (from 85lb back squat to over 135) but the FORM! Oh, the form improvements are dramatic and beautiful!
Nicole rocking double unders like a pro… 
and making her first rope climb look easy…
We think she’s just such an inspiration and asked her to talk about her experience here thus far. Here’s what she had to say about what it’s like for her here at the Cove:
“I think I’m at a perfect place at the Cove. I’m not so new that I’m uncomfortable with some of the strongest people I’ve ever met – but not so seasoned that I have forgotten what it’s like to be the one in the corner wondering what the hell I can do in comparison to every other athlete around me. The New You faces that early in the morning definitely keep me going.
I recently learned: I only have to work to impress me and the coach. I know my weaknesses and a coach will like your weight … but they LOVE your form.
And… Koolaid is delicious. I add it to my protein shakes now.”
F.L.E.X. NUTRITION
LIMITED SPOTS OPENING NOVEMBER!
With the holidays fast approaching, it’s easy to fall of the wagon FAST. Coach Brittany will help you not only find the best nutrition plan for you, she will help you STICK TO IT!
Many of you may think ‘nutrition program’ and think ‘weight loss’ but FLEX is more then just a weight loss program. Each plan is designed personally for you to meet your goals. For some it may be for fat loss but for some it my be performance driven or looking to gain. Others are looking for a way to have a healthy relationship with food and ways to find balance. If you have considered making a change I encourage you to take a look at the FLEX link on the website page as it gives more of her back story — she has been on a journey herself and can relate to a multitude of the challenges you face!!
There are two primary ways to participate in F.L.E.X: 1. F.L.E.X Total: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).
2. F.L.E.X. Healthy Start: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. We will create a sign up for the limited spots open from 2p – 7p shortly. The cost is $75.
There are only THREE spots for each opening, so if you are interested, email her HERE!
STRENGTH WOD
8 RDLs
8 Single Arm Bent over KB Row (8 per arm)
4 Rounds
COVE WOD
7 Front Squats
____ Double Unders
4 Rounds
Fitness: 30 DUS (115/75)
RX: 50 DUS (175/115)
RX+: 70 DUS (205/135)
TIME CAP: 14 Minutes
Coach’s Tip: The loading on the Front Squats should be heavy today so challenge yourself to be at or just below 75% of your 1 RM. The bar is coming off the floor so the Clean will be a challenge for some (you can Squat Clean your first rep). So make sure to pick a weight where you can at least do the set of 7 in a 4-3 rep scheme. If you are hitting singles from the start you are screwed. If you are strong on the squat and have trouble with doubles, go heavy and lower the volume on DUs!
Susan S. flying through the air with the greatest of ease…
Tuesday, October 25th 2016
STRENGTH WOD
Spend 10 minutes on Handstand work:
Fitness: Wall Climbs/Static Holds/Negatives
RX: Handstand push ups/Deficit
RX+: Handstand Walks (do not try this unless you understand how to bail)
COVE WOD
3 Minutes for Max Cals on the Rower
3 Minutes for Max Ball Slams
3 Minutes for Max KB Swings
1 Minute Rest
2 Minutes Cals
2 Minutes of Ball Slams
2 Minutes of Kb Swings
1 Minute Rest
1 Minute Cals
1 Minute of Ball Slams
1 Minute of KB Swings
Score = Total Reps
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: This is a longer WOD and will require significant pacing. Think about it as ‘the shorter the time domain, the higher the intensity’. The earlier (and longer!) rounds will require a more steady state as you will gas out if you run out of the gates too fast.
Greg D. showing great form on his swings… and a unique style with his footwear?!