Friday, July 22nd 2016
DRINK WATER!
We all know the importance of hydration, but make sure you are drinking for MANY hours prior to the workout, not just chugging a gallon before you walk in the gym. The hottest days of the summer are upon on and while we will do our best to keep the air flowing, you WILL be sweating today!
PARTNER WOD
From 0-15 Minutes
Find A heavy 5 Rep Back Squat as a team (Score = total Pounds)
(ideally m/m f/f partners)
From 15 minutes to 25 Minutes
Max 200 M Sprints (Relay style)
From 25 Minutes to 30 Minutes
Max Toes to Bar
Coach’s Tip: Today is a great mix of strength and speed. Hold your partner accountable to good depth on the squats and use the time between sprints to really catch that breath… then GO! For the toes to bar, please tend to your hands. Grab a DRY towel between sets and keep that chalk from caking. Even if you have toes to bars as ‘singles’, do them!
Off to the races! Which “pony” would you bet on?? Andy, is that a grimace or glee on your face?
Thursday, July 21st 2016
SLAM BALLS ARE HERE!
Today we have some fun with our new “toys”! If you haven’t done slam balls before, they are a great way to not only relieve stress, but they mimic more ‘real world’ movement. More often than not, you’re hauling an awkwardly-shaped sofa up four flights of stairs or trying to grab that cooler off the top shelf of your garage. Those weights (and, therefore, your attempts to move them) can be more awkward and inefficient because they are not as easy to handle or compare as dumbbells or barbells. And they challenge whole swathes of muscle groups that you don’t normally use together at the same time. Slam balls mimic that kind of real world weight and really helps with upper body explosiveness and power development.
They are relatively soft, like med balls, but they have no elasticity. Plus, since they are filled with sand, their uneven weight distribution forces athletes to deal with the bulk as it shifts in their hands. It makes for a challenging, but fun, addition to our conditioning!
THE COVE MAKES A SPLASH: 8/6 @ 11am
Please join us for the first ever Cove Swimming WOD! 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)! We will create a pot luck sign up shortly, but in the meantime 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!
WOD
40 Double Unders
20/17 Cal Row
10 Ball Slams (30/20)
5 Rounds
Fitness: 25 Double Unders, 17/14 Calorie Row
RX: As prescribed above
Time Cap: 18 Minutes
TEAM WOD
Class will be divided into two teams for:
8 min AMRAP
Max Cals on the Assault Bike
Coach’s Tip: To accommodate larger classes we will run two groups. One group will tackle the metcon first and others will break into teams for the assault bike WOD. The metcon will take longer than the assault bike 8 minute AMRAP so you’ll have plenty of time to recover!
]]>
Wednesday, July 20th 2016
THE COVE MAKES A SPLASH: 8/6 @ 11am
Please join us for the first ever Cove Swimming WOD! 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 $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)! We will create a pot luck sign up shortly, but in the meantime please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
STRENGTH WOD
Today’s the day! We kick off our Snatch cycle!
Find a new 1 RM Snatch
WOD
For 14 minutes 1 minute on 1 minute off
2 Squat Snatchs (use 60-70% of 1 RM)
Max Pull Ups
RX+: Chest to Bar
Coach’s Tip: You will have rest baked in so go until the end of the minute if you can on the pull ups or chest to bars!
We all know Coach Chris likes to talk smack now and again. Looks like he ran out of people and is giving some s#$t to his imaginary friend. Or a box.
]]>
Tuesday, July 19th 2016
Congratulations to everyone who tackled “Nancy” on Monday. It is one of the tougher benchmarks and quite a way to start of the week! If you haven’t done it yet, try to make it up during Open Gym in the next week. It’s a great one to have ‘in the record books’!
REMINDER: CROSSFIT GAMES FANTASY DRAFT
We know it is last minute but we are going to go full steam ahead with our 2016 CrossFit Games Fantasy League.
Each person who signs up for the draft with have the following “picks”: 3 males, 3 females and one team (not an individual, pick a whole team). Scoring will be based on how your athletes and team does each event of the CrossFit Games.
The plan is to do the draft at 8:15 PM TONIGHT (Tuesday) at the Cove. For those that cannot make the draft (which I expect to be most of you) you can give me a listing of your top draft picks and we will pick them for you. We also can use a Facebook Messenger group to also let you pick your team remotely.
Here are some notes about how the draft will work.
If you want a team, please send me an email (Brian@CrossFitCove.com) and I will invite you to the draft. There are sixteen spots available for the draft, so it first come first serve. But if we have enough interest we will create a second league.
STRENGTH WOD
EMOM for 12 Minutes
Even: 1 Deadlift+2 Hanging Power Cleans
Odd: 5 I’s, Y’s and T’s
(no measure; work on great form for the deads and the cleans)
WOD
15 Hanging Power Cleans
25 Sit Ups
15 Box Jumps
3 Rounds
Fitness: 115/75
RX: 135/95
RX+: 155/105
Coach’s Tip: This should be a spring workout. Pick a load you can move in big sets early on. Catch your breath on the sit ups and move quick on the box.
Mike M. and Luis M. hitting some wall balls during their 101 classes. Keep your eye on these two; they’re in classes now and crushing WODs already!
