Friday June 3rd 2016
I GOT MY FIRST PULL UP!
NOW WHAT??
- Ring rows – this is a horizontal pulling motion. It doesn’t translate directly to developing pull ups but it does help developing general pulling strength and is a foundations movement.
- Deadhangs – for developing grip strength
- Jhook pull ups – this should be a cornerstone movement of the program. As you they become easier, start moving your feet further away from your hips.
- Pull up holds – jump to the top of the pull up bar and hold as long as possible. This developing not only the pulling strength at the top of the motion but also that important grip strength.
- Pull up negatives – once again jump to the top of the pull up bar and slowly lower yourself down.
PARTNER WOD
50 Push Press
50 Sit ups
100 Air Squats
50 Sit ups
50 Hanging Power Cleans
Every minute both partners must stop and do 4 Burpees each. The work can not continue until 4 burpees are complete.
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Quick burpees means more time to get the work done! Remember, reps can be split any way you’d like so play to your strengths!
Coach Maria rocking the kettle bell and looking strong!
Thursday, June 2nd 2016
SKILL WOD
Spend 10 minutes working on Handstands
WOD
800 M Row
10 Power Snatch
800 M Run
10 Power Snatch
2 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: Lots of rowing means a longer WOD today. The Snatch weight should be something you can move easily under fatigue. If you are doing singles out of the gate, the weight is too heavy!
Getting our mobility on!
Wednesday, June 1st 2016
Today our WOD is an EMOM. There are lots of different ways to construct workouts and we wanted to shed some light on why we choose EMOMs as the structure (as opposed to just doing the movements back to back with rest ‘as needed’). Here’s a bit of background on the good ‘ol EMOM!
What is it? EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.
What are the benefits? -Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. If you take 20 seconds to perform the lifts the first minute and 30 seconds the second minute, you are likely taking more time between reps or are showing fatigue. And for the doubles, if you accumulate reps per :30 seconds you can tell that you’ve fallen off pace. This isn’t a BAD thing, but rather a great awareness tool.
-Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.
-Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? What could you do better?
For the doubles you SHOULD HAVE SOME rest (we don’t want you to struggle with doubles for the full minute) and with the Squat Clean you should have more than that (or about the same if you are proficient in doubles). Use that time to reflect on your reps because luckily EMOMs allow you to redo the work at the start of the new minute!
STRENGTH
Front Squats 3/3/3/3/3
(same weight across)
WOD
12 minute EMOM
Odd: 3 Squat Cleans
Even: 40 Double Unders
Score = weight used on the cleans
Coach’s Tip: Choose a Squat Clean weight that is challenging, but something you can do for 18 reps. The doubles will leave you fatigued (especially if it is a weakness) so you will be more and more tired and winded approaching the barbell as the minutes tick on…
Just another awesome weekend at the Cove…
Tuesday, May 31st, 2016
MURPH RECOVERY
Murph was a blast as always. It was fun to see so many Cove athletes (and family and friends) honor our servicemen and servicewoman in such a meaningful way. For those that participated and are feeling less than one hundred percent, please feel free to come in for recovery day. That could mean a little time with ROMWOD in the back room or maybe just a gentle row to get things moving. Continue to drink a lot of water and eat good food to refuel your body. And to get the most of yesterday’s workout be sure to take your recovery just as serious as your training.
We also wanted to welcome several of the New You Challenge women to the Cove! You’ll be seeing some new faces joining classes this week so please introduce yourself and give them a word of encouragement!
SKILL/MOBILITY
6 Heavy Kettlebell Swings
1 Minute Couch Stretch (:30 per leg)
3 Rounds
WOD
30 Deadlifts
40 Sit Ups
20 Deadlifts
40 Sit ups
10 Deadlifts
40 Sit ups
Fitness: 185/125
RX: 225/155
RX+: 275/165
Coach’s Tip: Choose a deadlift weight that you can do at least 10 reps unbroken on the first set. If you are doing singles out of the gate it is WAY too heavy. The sit ups with exhaust your core, so be sure to find a good starting position each time you address the barbell.
Eternally grateful these people are part of our community AND for protecting our freedom (and Phil too! Not shown here as he was fulfilling his duty of getting ice for the beer…)
