Wednesday, June 15th 2016
BOD POD — A FEW MORE SPOTS ADDED!
Due to the high demand for The BodPod, we have added extra time slots after 7p. A reminder that the Bod Pod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.
If you are interested, please sign up HERE. Let us know if you want a spot but can’t get one… we can see if they can add even more time slots!
Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
BROMANCE WOD AND WHISKEY
Our second Men’s Only event is just a few days away! Bring something to drink (and ideally a snack to share) and come get your Bromance on. It will be an awesome WOD and it will REPLACE THE 6:30PM class. Sorry ladies, but if you want to work out, come to any other class that day! Sign ups are on the WhiteBoard at the Wodify station.
STRENGTH WOD
Back Squat
6/6/4/4/2/2
WOD
30 Double Unders
25 KB Swings
20 Sit Ups
Fitness: 35/26
RX: 53/35
RX+: 53/35 (GHD Sit Ups)
10 Minute AMRAP
Coach’s Tip: GHD sit ups should not be done unless the athlete has done over 50 in the past few weeks and feels confident with them. Not something to just mess around with.
Adi is our most attended member and continues to improve. Here he is showing great front squat positioning with a VERY heavy bar!
Tuesday, June 14th 2016
BOD POD — ONLY FIVE SPOTS LEFT!
The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.
The vendor will be here Monday June 27thfrom 4 PM to 7 PM and currently there are only 5 spots left! If you are interested, please sign up HERE. If there is enough demand we can pursue opening up more times that evening, but we’ll need to hear from you if can’t find a spot.
Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
BROMANCE WOD AND WHISKEY
Our second Men’s Only event is just a few days away! Bring something to drink (and ideally a snack to share) and come get your Bromance on. It will be an awesome WOD and it will REPLACE THE 6:30PM class. Sorry ladies, but if you want to work out, come to any other class that day! Sign ups are on the WhiteBoard at the Wodify station.
WOD
20-15-10-5
Clean and Jerk
Bar Facing Burpees
Fitness: 95/65
RX: 115/75
RX+: 135/95
Cash Out: 5 Rounds SLED PULLS!!!
20-Meter (65 feet) Sled Pull (go heavy – should be 30-45 seconds in duration)
Coach’s Tip: We have three sleds, so you will rest while waiting for your turn. Use this rest time to stretch your hamstrings, gluten and calves! For the WOD, pacing is key. If you come out of the gate too hard and fast you will be toast by the last set. The Burpees are bar facing, which adds a level of additional challenge. Burpees are your ‘rest’ here (yep, we said it)… so just keep moving and keep the pace consistent! We did this WOD on Nov 30th, but with out the set of 5, so aim to get close to your past score (which means huge improvement b/c there are more reps!)
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Monday, June 13th 2016
FRONT SQUAT RETEST DAY!
Today we re-test our front squat one rep max. If you have been attending regularly and have been working on improving technique, you will likely see you can move more weight. BUT, improved performance does not always come in the form of ‘better numbers’. Sometimes it is that your torso stays more upright, your weight is more on your heels and your elbows are in a better front rack. All of these improvements WILL ultimately lead to stronger lifts, but don’t be frustrated if the numbers aren’t where you want them to be yet. Just doing a lift BETTER is better than just doing a better number!
We’ll take a lot of time (20 minutes) but try to find that new rep max so build up slowly and deliberately. 20 minutes might seem like a lot of time, but when done right, you need to do a lot of work to get your body ready. We know that many of you are new to lifting this way, so below you’ll find a helpful rep scheme to get you to that final max effort. Don’t feel like you HAVE to follow this formula, rather use it as a guide to help you warm up if you need it! And we strongly recommend working with a partner. Not only will it force to you take that rest while you change out plates, but sometimes its great to have someone in your ear motivating you!
Here is an example of how to use the 20 minute time domain to warm up:
1×10 with the Bar (stay explosive on the way up)
2×5 at 50% of 1 RM (stay explosive on the way down and the way up)
1×3 at 60% (focus on speed, but start to work breathing and staying tight on each rep)
1×2 at 70%
1×1 at 75%
1×1 at 80%
1×1 at 85%
1×1 at 90%
1×1 at 95%
If you take about 2 minutes per set this will put you right around 20 minutes.
After this you have to go by feel, do you need to hit 98% or 100% before you attempt a new 1 RM. That is all about how you are feeling. Is the weight moving fast? Do you feel dialed in? Did you get plenty of sleep last night? How has your nutrition been? All of these questions can be summed up quickly, did that rep feel good? If yes go for it, if not stay conservative.
STRENGTH WOD
Take 20 minutes to find a new 1 RM Front Squat
WOD
10 min AMRAP
4 Strict Pull ups
8 Push ups
12 Air Squats
**Why strict pull ups in a met con? Lets try to develop strength and slow things down a little bit. For some 4 will be no big deal for others it will be a struggle. Try to maintain a stimulus by choosing a scaling option that will let you complete for solid strict pull ups in under 30 seconds for each round. Please avoid the chin flick. Pull yourself through full range of motion, it will make you stronger across many other positions.**
Deepika looking strong and demonstrating great positioning on KB swings during a long WOD last week…
Sunday, June 12th 2016
MAEGAN’S FAREWELL WOD!
Everyone is welcome to join us in a ‘see you soon’ WOD in Maegan’s honor at 10am during Open Gym. This is NOT a female only event — boys are MORE than welcome! We want everyone who knows and loves her (or even likes a little bit?) to come out! As many of you know, she is leaving to relocate to North Carolina with her husband this week and we’re not big fans of ‘goodbye’ so we figured we’d kick her butt then say ‘see ya soon’!
Not only has she been amazing to work with, she has taken such great care of so many Cove Kids in the kids’ room — AND she is just an awesome athlete and friend. While we know she’s making the move to make life better for her family, we know her Cove family will miss her terribly.
Feel free to bring a post WOD snack to share as we’ll surely be hanging around after and we WILL need to refuel after this workout!
PLEASE NOTE THIS IS A CHALLENGING AND LONG WORKOUT SO PLEASE SCALE ACCORDINGLY!
Find a partner and do it as a team or scale the reps and/or weights.
We WILL be re-testing our 1RM Front Squat tomorrow so we don’t want you to be toast!
“HERE TO CHARLOTTE”
It is roughly 425 miles from here to Charlotte so the total number of reps total the number of miles. Maegan is a beast and thrives on long and brutal WODs, so we gave her what she loves. BUT we sandwiched her favorite movements with her long time frenemy: Double Unders! Just like in life, sometimes to get to the gooey yummy center you have to get past the not so savory bits.
100 Double Unders (buy in – 4 min cap)
40 Wall Balls
30 Deadlifts
20 Pull Ups
15 Hang Cleans
10 HSPU
15 Hang Cleans
20 Pull Ups
30 Deadlifts
40 Wall Balls
100 Double Unders (cash out – 4 min cap)
35 minute time cap
fitness: 14/10, 95/65
RX: 20/14, 135/95
RX+: 20/14, 155/105
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