Thursday, May 26th 2016
PICK YOUR HEAT FOR MURH!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). PLEASE CLICK HERE to sign up for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
STRENGTH WOD
3/3/3/3/3
Front Squats with pause
(keep the load between 60-70% of 1 RM and focus on speed out of the bottom)
COVE WOD
500 M Row Rest 2 minutes x 3
Score = worst time of the three rounds
COACH’S TIP: This is a retest from March 18th, 2015. Given that was a month after we opened, we won’t have many comparisons, but look up your best 500 row and aim for something close to that!
New member Sean rocking some front rack lunges…
Wednesday, May 25th 2016
LOVE IS IN THE AIR!
A huge congratulations to Taylan and Selin who got engaged last week! We’re trying to convince them to get married at the Cove. We’re thinking Turkish get ups might be appropriate to honor their heritage at the ceremony!
And a big shout out to Robert and Lena who got MARRIED two weeks ago! After a fun wedding and honeymoon, they are back at the gym (now as husband and wife!).
Give a huge congrats to both couples when you see them!
MURPH LESS THAN A WEEK AWAY!
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Larry will be there with his pit beef truck (Bullhead Pit Beef) so plan on chowing down on some good grub afterwards! It is pot luck style for beverages and sides so bring something you love and bring enough to share!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). We will send out a doodle poll for heat sign up shortly. Don’t forget to sign your name on the whiteboard so we know you’re coming!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
NEW YOU STRENGTH/SKILL
Take 12 Minutes to Find a Heavy 3 Rep Snatch
NEW YOU PARTNER WOD
COVE STRENGTH WOD
We are not scoring the strength portion as we want you to focus on the WOD (and not worry about WODify and #s)
12 minutes to work up to a heavy 3 rep Power Snatch
(no score)
COVE WOD
25 Push Ups
35 Box Jumps
30 Power Snatch
35 Box Jump
25 Push ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
COACH’S TIP: Again, the focus is on the WOD today. Use the strength portion for a warm up. Quality push ups are very important today. For the snatch weight it can be in singles today, but it should be something where you can move through 30 in 5-6 minutes. That = 5-6 reps per minute.
Selin and Myrissa swinging some heavy bells! Great work ladies!
Tuesday, May 24th 2016
STRENGTH
Front Squat 5/5/5/5/5
(Same weight across)
WOD
Joe T. and Chris B. push through a tough Friday partner WOD… and they crushed it, by the way!
Monday, May 23rd 2016
BROMANCE WOD AND WHISKEY
PART II
There’s lots happening at the Cove over the next few weeks and we’re thrilled to announce our next “male only” event on June 17th. The men of the Cove will take over the 6:30PM class with a special workout designed just for them. The WOD will be directly followed by a pot-luck style drinks and snacks. We’ll put a sign up board at the gym for names and what you plan to bring — we need to show the women up!
Mark your calendars as there will be more details to come!
SCALING MURPH
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Pending numbers we will likely run 2 heats (with one starting at 10am and one starting at 10:45a).Don’t forget to sign your name on the whiteboard so we know you’re coming!
Don’t be afraid of the rep volume on Murph. While the runs must open and close the workout, the reps can be done however you please. Most find that the best way to break up the reps is in sets of “5 pull ups, 10 push ups and 15 air squats” (and 20 rounds gets you there). This might sound familiar as this is basically “Cindy” and most of you have tackled a version of Girl WOD that already!
And since many of you have asked about scaling options for this workout. We STRONGLY recommend scaling this to your ability and doing it as a Partner WOD (splitting the reps so each does 10 rounds of Cindy) or even doing it in a team of three! You can scale the run to an 800 and do half the reps and call it “mini Murph”. Or you can just put together any parts and piece you’d like. It’s not about how much you do, its about how much fun you have doing it. Please note we will not be able to accommodate J-Hook pull ups as an option, so please consider ring rows or banded pull ups instead.
NEW YOU LADIES!
You have made it to the final stretch. Huge congratulations to each of you! This week we will be doing some ‘retesting’ of workouts you have already done. As you know, there are lots of measures besides a scale to show progress and we love performance data to tell that story! Today we re-visit back squats for the strength portion (although a different rep scheme) and we hit a repeat WOD! We did this workout on 5/6 so if you don’t remember the weights or scales you used, you can look the up in Wodify!
NEW YOU STRENGTH
Take 12 Minutes to Find a Heavy 3 Rep Back Squat
(we tested a heavy 5 rep set on 4/27, so hopefully with fewer reps and more strength you’ll see improvement!)
NEW YOU WOD
COVE WOD
“Running with the Devil”
This guy works hard every time he steps in the box and it is paying off big time. Check out Michael K’s great extension before he presses. THIS is how you open your hips and create momentum to let that barbell fly!
