PROTECT THOSE SHOULDERS!

When we announced our next strength cycle (the Snatch — with a mini “precursor” cycle of OHS to start) we emphasized the importance of keeping those shoulders healthy.  Last week you saw strength work mixed in with mobility and this week we start with working smaller muscles of the shoulders with Is, Ys and Ts.  If you can’t make it on days where we work mobility or ancillary drills for the shoulders, try to make it up another time (or ask us for other ideas!).  Just showing up for the barbell won’t help create that mobility or stability you will need in the long term.

SKILL WOD

Chin Ups

8/8/8/8/8

5 I’s Y’s and T’s

(Alternate back and fourth between the two)

WOD

 **Re-test from July 20th 2015**

10-9-8-7-6-5-4-3-2-1

Power Clean

Box Jumps

Fitness 95/65 (20/14)

RX 115/75 (24/20)

RX+ 135/95 (24/20)

Coach’s Tip: The skill WOD is for shoulder health, focus on form on range of motion.  In the workout you should be using a weight you can hit 10 unbroken power cleans with to start the workout.

If you haven’t met new(ish) member Preston, please give him a warm Cove welcome.  He’s already a beast and we can’t wait to see what he does next…

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OPEN GYM 9A TO NOON!

The weather looks beautiful tomorrow so come on in and make up Saturday’s WOD if you didn’t make it to class (lots of running!).  Otherwise, work on skills, crush a different WOD or just come in and mobilize a bit.

 For those of you not familiar with the longer running routes, here is a map:

Coach Marina needing an assist from Holden on her “Turkish Sled Pull”…

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REMINDER: BOD POD ON MONDAY!

If you signed up for the Bod Pod remember that it is THIS MONDAY!  Here’s what you need to know going into it…

How long does an assessment take? You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane. Click here to watch a video. How accurate is it? The BOD POD which uses air displacement technology is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is ± 1 to 2.7%.  In order to have the best possible results, follow these simple instructions:

• No food, drink or exercise at least 3 hours prior to testing.
• Use the restroom before testing, if necessary.
• Don’t apply any lotions or skin creams prior to your test.
• Remove glasses and jewelry (if possible).
• Wear minimal, form-fitting clothing.
  • Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
  • Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
• Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
• A swim cap will be provided to compress any air pockets within the hair.

STRENGTH WOD

Split Jerk

5/4/3/2/2/2

WOD

10 Shoulder to Overhead

200 M Run

15 S2O

400 M Run

20 S2O

600 M Run

25 S2O

800 M Run

Fitness: 95/65

RX: 115/75

RX+: 135/95

For those of you not familiar with the longer running routes, here is a map:

Nathan looking picture perfect on his KB Swings…

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LOVE YOUR BARBELL

We love our barbells and they will do great things for you if you treat them well.  Many of you might not realize how ‘delicate’ the bars and plates really are and that there are some simple “rules” to follow to make sure they live a long life.  They are designed to spin so that the weights don’t crash down on you when you do cleans or snatches and the bearings inside are surprisingly sensitive.  BUT, when loaded and stripped properly, the bearings are protected by the bounce in the plates.  So, while we hate ‘gym rules’, here are a few things to think about: 

ONE:  If the weight ON the barbell is equal to or less than the barbell itself, you cannot drop it from overhead.  It will cause the plates to bend.  So if you have a male bar (45lb) and load it with a 15lb plate on each side, that’s a ‘no go’ to drop from overhead.  From the waist is FINE however!

TWO: Do not drop an empty barbell to the ground — even if it’s only a few inches.  When you strip your plates you should hold onto the bar and GENTLY place it on the ground.  Pulling the weights off and letting the barbell crash down with really damage those bearings and result in much more difficult lifts (or even destroying the bar entirely).

This is one of our most FAVORITE videos done by our very own Geo Rockwell a while back.  You can tell he (and we) take our barbell care seriously.  Take a look (there are some great ‘drop the mic’ kinda moments)…

QUICK BARBELL CARE VIDEO

Again, we really don’t like rules at the Cove but while we’re at it, we might as well talk about the other one we DO have!  We ask that you wait until the last person is finished before you clean up your weights. There’s nothing worse than grinding out those last few reps and you see people shutting it down around you.  If you need to leave, we TOTALLY understand!  Just tell the Coach and they will be MORE than happy to put your weights away afterwards!

WOD

For 6 Minutes Row for Max Cals

Other Partner (must hold a plank). Switch as needed. 

Rest 2 minutes

100 Box Jump Overs

100 Push ups

100 KB Swings

(one partner working at a time)

Rest 2 minutes

For 6 Minutes Row for Max Cals

Other Partner (must hold a plank). Switch as needed. 

Some strong men rocking the erg…

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