Sunday, June 19th 2016
HAPPY FATHER’S DAY!
A VERY happy Father’s Day to all our Cove DADS out there! You’re leading by example in teaching life habits that will serve your children well for a LONG time to come. We are honored to have you here at the Cove!
Did you miss one of the great workouts this week? Sunday is a great day to scratch that itch. This week we did our 1 RM Front Squat, retested 15.5 and Fight Gone Bad, and the men battled through Partner DT. If you missed one Sunday is your day.
And another huge thanks to all our guys who came out to make an awesome “Men’s Night” at the Cove. Sounds like people might still need anther ‘rest day’ after the long night, so make sure you’ve entirely re-hydrated and are feeling good before you throw around some heavy stuff!
In honor of Father’s Day, Justin kicks his Dad’s butt at the Men’s Night DT partner WOD. You can just see the Hallmark card he’s writing in his head. “Yeah Dad. I love you. You’re welcome”.
Saturday, June 18th 2016
Thanks to all our guys who came out and created another awesome night at the Cove. We’ll post some pictures soon, but not sure they are all suitable for public viewing! Looking forward to organizing the next Cove event SOON!
(Today’s workout is a retest from February 22nd).
STRENGTH WOD
Take 12 minutes to
Find a heavy 3 Rep Thruster
WOD
15.5
27-21-15-9
Thrusters
Cals on the Rower
Fitness: 75/55
RX and RX+: 95/65
20 min time cap on this workout
Coach’s Tip: The goal here is to keep moving. Do not blow out the first round of 27 and struggle through the rest. Set a pace that you can maintain.
Ravi has come such a long way in such a short time. We are so impressed with this dedicated early morning athlete!
Friday, June 17th 2016
MAN NIGHT IS TONIGHT!
We have been promoting it for weeks and it is finally here… Guys Night! A bro session of barbells, booze, and bad decisions. Although this is a guys only event (no regular 6:30 PM class this Friday) the rumor is that later in the evening we may head to a drinking establishment to rehydrate from the WOD. Stay tuned on Facebook for real-time updates.
WOD & WHISKEY
“PARTNER DT”
10
10 Rounds for Time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Partner One does one round. Then partner two does the next round (while Partner One rests). Rinse and repeat.
Each partner does a total of 5 rounds.
RX: 155 lbs
Fitness: 115
BONUS ACCESSORY WORK
Barbell Curls and Bench Press
If you plan on coming, bring something to drink (and ideally a snack to share). Sign ups are on the WhiteBoard at the Wodify station.
PARTNER WOD
Julie J. gearing up for a 200lb+ front squat. Insane!
Thursday, June 16th 2016
MAN NIGHT IS ALMOST HERE!
We have been promoting it for weeks and it is finally almost here, Guys Night! A bro session of barbells, booze, and bad decisions. Although this is a guys only event (no regular 6:30 PM class this Friday) the rumor is that later in the evening we may head to a drinking establishment to rehydrate from our manly workout. All are welcome to bath in our manliness. Here is the workout for Friday
MANLY METCON
“PARTNER DT”
10 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest while your partner does the next round.
Each partner does a total of 5 rounds.
RX: 155 lbs
Fitness: 115
BONUS ACCESSORY WORK
Barbell Curls and Bench Press
If you plan on coming, bring something to drink (and ideally a snack to share) and come get your Bromance on. Sign ups are on the WhiteBoard at the Wodify station.
FIGHT GONE BAD
Today we will hit “Fight Gone Bad”! It’s a quintessential CrossFit workout — super challenging but super fun. There’s the back story about how it was created, so come on in and be part of the tradition known as “Fight Gone Bad”!
Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it.
The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. Five minutes on, 1 minute off for 3-5 rounds. Sounds simple enough, right?
Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, commented that it was akin to a “fight gone bad”. The rest, as they say, is history…
WOD
“Fight Gone Bad”
(Re-test from Monday December 21st)
1 minute at each station
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
Row
THREE ROUNDS
1 Minute Rest Between Rounds
Fitness: 55/35 (14/10)
Rx: 75/55 (20/14)
Coach’s Tip: There is no rest between stations in this workout (although there is a one minute rest between rounds), so you need to move QUICKLY from station to station. Fast transitions can make a huge difference and play to your strengths. For example, if you are slower on box jumps and a master at the push press, leave that station with :05 left on the clock and get right to that barbell. We certainly don’t want to ‘game-ify’ the WOD too much, but think about your rest and transitions strategically!
Coach Lyndsey keeping a watchful eye on the athletes (and her husband) at a noon class!
