Sunday, August 28th 2016
OPEN GYM 9A TO NOON!
Come on in, make up a missed WOD or hit ROMWOD in the back room. If you haven’t seen on FaceBook or on the Wodify WhiteBoard we are doing “throwback” pics from our childhood. Take a moment to find an embarrassing pic, swap out your Wodify profile pic, and let the heckling begin!
He’s BAAAACK! Coach Brian was back at it at Friday’s partner WOD. Looking forward to him getting back his original strength levels SOON!
Friday, August 26th 2016
BRING ON THE BARBELL!
COVE PARTNER WOD
AMRAP 7 Minutes: Back Squat from the Rack
(change plates as needed between partners)
40 Reps (135/95)
40 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Minutes: Push Press from the Ground
40 Reps (95/65)
40 Reps (135/95)
Max Reps (155/105)
-3 Minute Rest-
AMRAP 7 Minutes: Hang Power Clean from the Ground
40 Reps (135/95)
40 Reps (155/105)
Max Reps (185/135)
Coach’s Tip: Do NOT go to the point of failure for ANY movement in ANY set. You won’t have that much recovery time before you’re up again (for that same movement), so stop when you think you have a rep or two left in the tank. Don’t be a hero… it will screw you in the long run for this WOD! From a logistics point of view, have your plates ready to go so you don’t waste time running to/from the bar!
Couples who stretch together, stay together…
Thursday, August 25th 2015
2 large sweet potatoes, peeled and roughly cubed
1/4 medium onion, finely diced
2 tbsp coconut flour
1 tsp garlic powder
1 tsp chili powder
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 cup coconut oil, for frying
- Bring a large pot of water to a boil. Add the sweet potatoes and cook for 5 minutes. Drain and rinse with cold water. Shake off any excess water.
- Place the sweet potato and onion into a food processor or blender and pulse to break down into smaller pieces. Transfer to a large bowl. Stir in the coconut flour, garlic powder, chili powder, salt, and pepper. Stir well to combine.
- Use your hands to shape the potato mixture into small cylinders. Place aside until ready to fry.
- Heat the coconut oil in a heavy skillet until hot. Working in batches, add the tater tots to the skillet and fry until golden brown, turning carefully to brown each side. Once crispy, place onto a paper towel-lined plate. Repeat with the remaining sweet potato mixture. They have a tendency to fall apart so either make them into patties or just be carful turning them. Serve warm.
And what about ketchup? It’s not Paleo!? Here’s a quick and easy recipe to make that tastes amazing! Add the water as you go as that will control the consistency! Thicker ketchup means less water…
About 12oz Tomato Paste
1.5 Cup Water
2 tbsp Vinegar
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/4 tsp All Spice
Add some agave if you prefer your ketchup on the sweeter side!
MEN’S 6-WEEK CHALLENGE
SKILL WOD
Jump Rope Practice
WOD
The “Men’s Machine”
Every minute on the minute for 20 minutes:
Minute 1: 7 Burpees
Minute 2: 10 Ab Mat Sit Ups
Minute 3: 12 Calories on the Rower
Minute 4: 30 Singles Unders
COVE MOBILITY WOD
20 Banded Pull A-parts
1 min Couch Stretch (each leg)
1 min Shoulder mobility (coaches choice)
2 Rounds
COVE WOD
10 Thrusters
200 M Run
10 Slam Balls
5 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: The thruster and med ball slams are full body movements that will take a lot of energy. Be quick on the run, but use it as a recovery so you can go unbroken (or as close to it as possible) on the movements!
Kevin from the Men’s Challenge working on a proper hinge for his hang cleans…
Wednesday, August 23rd 2016
WEDNESDAY WINS!
Each Wednesday we like to feature an athlete that is having a victory, whether it is big or small. We love wins here at the Cove and also love to hear that PR gong at the front. We all strive to complete a workout faster or lift more weight but sometimes victories can be found in the quality of your movement not just the raw numbers.
Below is a video of Coach Maria from her old gym in San Diego (check out the long hair). It’s her getting 10 pull ups with encouragement for her coach.
I am sure it was such a victory for her to get that 10 but if you notice she uses her legs a lot, she is reaching hard with her neck, and is leaning back in a broken position to get those pull ups.
Fast forward to short-haired Coach Maria taking that 10 pull up challenge some 4 months ago. Her training at the Cove has helped her get these pull ups in a hollow position with her chin clearly rising above the bar staying very strict in her form.
Personal records and victories should not just be seen as pounds on the barbell or seconds on the clock but also in our never ending struggle to achieve virtuosity.
MEN’S 6-WEEK CHALLENGE
STRENGTH WOD
Front Squat
5/5/5/5
In between sets work on front rack mobility and/or ankle mobility
WOD
“Running Cindy”
5 pull ups
10 push up
15 Air Squats
200 Meter Run
10 Minute AMRAP
COVE WOD
“The Machine”
Every Minute on the Minute for 28 minutes
Minute 1- 10 Burpee Box Jumps
Minute 2- 20 AB Mat Sit ups
Minute 3- 15/12 Cals on the Rower
Minute 4- 15 KB Swings
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: We rarely go outside of 20 minutes (outside of Partner WODs), and today we come close to 30. The numbers in reps are goals you should strive for, but they should be adjusted to fit your needs. For your score today, put total reps. If you complete the workout above RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed. 8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself. The goal is increased work capacity, not doing what is written. Now lets get after it!
Ravi addressing his barbell in the glow of the morning light…
