POOL WOD IS ONE WEEK AWAY!

A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.   Many of you have asked what the WOD will be and we are working on it (and will release it shortly).  But don’t worry, it will be something EVERYONE can do!

We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!  

There is a pot luck sign up on the white board at the gym but please RSVP for the event here:

Cove WOD and Pool Party FB Event

A huge thanks to Kim, Steve and Justin for hosting us all.  It is just so generous of them to arrange for this event at their club!  Please give them a big thank you when you see them next!

STRENGTH WOD

A1) Snatch Grip Deadlift 5/5/5/5/5

A2) Hip Extension 10/10/10/10/10

WOD

15 Wall Balls

15 Ball Slams

200 M Run

5 Rounds

Fitness: 14/10

RX: 20/14 20/20 

Coach’s Tip:  Slam balls are new to our arsenal of toys.  We’ve done them a few times already, but they still might be new to some.  This is NOT just a “lift up overhead and drop it” exercise, you should be FORCEFULLY slamming that ball to the ground. If you can pick it up on the rebound, it helps with cycle time, but do not forgo full extension and an aggressive slam.  The ascent up is your ‘rest’, the real work is on the way down!

Irina demonstrates how we relieve stress here at the Cove!  Get ready for more stress relief Saturday!

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LET’S DO A THREESOME!

Get your mind out of the gutter people… we mean teams of THREE for this week’s Partner WOD!  Yep, we are super sizing our Partner WOD into teams of three!  We’ve got a great WOD planned so grab a friend or make a new one here and get your sweat on.  The weather looks much cooler tomorrow and the rain should be wrapped by the morning. And on a housekeeping note, WEAR LONG SOCKS if you continue to get rope burns.  Or ask us how and we’ll show you the descent WITHOUT the rope on your shins.

STRENGTH WOD

In Teams of 3 (switch on and off however you want)

0-12 minutes

1 Person Climbing the Rope

1 Person Rowing for Cals

1 Person Resting

12-24

1 Mile Team Run (Team must stay together by all doing shifts carrying a 10b med ball)

24-36

1 Person KB Swings

1 Person Sit ups

1 Person Rest

Score each section separately

Station 1 Total Reps

Station 2 Total Time

Station 3 Total Reps

Fitness 35/26/10lb ball

RX 53/35/10lb ball

Coach’s Tip:  Rest is included in the first and third “mini WOD”, but for the second one, the rest comes after the run.  So, if you think it will take more than 10 – 11 minutes to run that mile, PLEASE SCALE YOUR DISTANCE!  We have plenty of run options!

 

Coach John keeping a watchful eye on William during the Snatch EMOM this week…

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STRENGTH WOD

Front Squats

5/5/3/3/3

WOD

30 Front Squats

15 HSPU

20 Front Squats

10 HSPU

10 Front Squats

5 HSPU

Fitness: 95/65

RX:115/75

RX+: 135/95

Coach’s Tip:  Go heavy on the strength portion and find a moderate weight for the Metcon. You should be able to move the barbell in big sets early on.  If you don’t have HSPU, find an appropriate scale for the movement that allows you to work the full press range of motion and give your legs a break!

 

Coach Lyndsey demonstrating the finer points of the overhead press to an awesome Foundations class!

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WEDNESDAY WINS!

We spent some time Tuesday working on our “Goats” and thought it only appropriate to share some of the MANY wins experienced yesterday!   And keep in mind, making progress on a goat is a HUGE win… real goats take TIME!  It means the work is paying off, and in our minds, that’s a WIN!

We saw “first ever” rope climbs from Jessica S. and Katie S.  Ravi and Preston tightened up their kips and and Robert N. figured out the “push away” at the top of his kipping pull ups and strung a big set together for the first time.  Mindi eliminated the ‘double jump’ on her single-unders and Thomas hit a new one-rep max Overhead Squat after working on mobility (and that was AFTER the METCON).  Robert E. rocked some squat therapy and got to full depth tight to the wall. And the list goes on and on.

Continue to work on those weaknesses as you’d be surprised how quickly “dreading” a movement in a workout can shift into excitement to get to the gym!

THE  COVE MAKES A SPLASH: 8/6 @ 11am

A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.

We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!  

There is a pot luck sign up on the white board at the gym but please RSVP for the event here:

Cove WOD and Pool Party FB Event

A huge thanks to Kim, Steve and Justin for hosting us all.  It is just so generous of them to arrange for this event at their club!  Please give them a big thank you when you see them next!

   

STRENGTH WOD

EMOM for 8 minutes

 2 Snatches

(pause in your catch position for 2-3 seconds, you should be catching as low as possible)

WOD

7 Hanging Squat Snatch

14 Sit Ups

21 Double Unders

14 min AMRAP

Fitness: 45/35 (double singles)

RX: 75/55

RX+: 95/65

Coach’s Tip:  For the strength portion we are really focusing on speed under that bar and “catching” it in a squat position.  We want you to take a few seconds and “get organized” at the bottom of the squat. Find your balance in the pocket, steady the bar and drive out of your heels upwards.  For the METCON the weight for the squat snatch should be something you can move fairly quickly (in big sets for the early rounds).  Just because you can squat snatch 95lb doesn’t mean you go RX+ today; find a weight you can go unbroken (or close to it) for the first round at least!

 

Check out this video of Chad Vaugh doing a VERY heavy Squat Snatch. Notice how his hips fully extend and and see how the bar “floats” while he drops beneath it for the catch. His arms only bend (not to pull!) but to allow himself to get under that barbell. This video is poetry in motion!

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