Sunday, April 24th 2016
Hope to see you all for some skill, mobility or WOD work. ROMWOD is up in the back so come in and get stretchy!
Coach Chris making a LOT of weight look… well… weightless!
Saturday, April 23rd 2016
WHAT A WEEK!
We appreciate everyone’s understanding as it can get hectic with a lot of athletes on the floor, use of facilities and the sometimes loud music playing during instruction. We have heard from both sides (the New You Challenge women and our Cove Members) that what is happening is inspiring to watch. Our New You Women have been amazed by the athleticism and ability of our members as they watch classes and our members are amazed by the dedication, determination and enthusiasm of our New You team. This is what community is all about!
A huge congrats to our New You Challenge women for completing their first week! Eat clean and keep working hard in the box!
STRENGTH WOD
Take 12 minutes to find a heavy 2 Rep Push Press
WOD
10 Push Press
___ Double Unders
4 Rounds
10 Push Jerks
___ Double Unders
4 Rounds
Fitness: 20 Doubles (95/65)
RX: 30 Doubles (115/75)
RX+: 40 Doubles (135/95)
Coach’s Tip: Pick a load you can move over your head with good position through your midline. By midline we mean keeping a tight stomach and not arching at your lower back while overhead. Focus on your overhead position today, it will make you a better, safer athlete in the long run.
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Thursday April 21st 2016
PARTNER FRIDAY!
“NEW YOU CHALLENGE” PARTNER WOD
In teams of two, complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
15 Thrusters
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will start on the 15 Thrusters while Partner B rests. Partner B will finish the Thrusters (if Partner A needs rest and can’t do all 15) or start on the Burpees when Partner A finishes the Thrusters. Then Partner A will pick up where Partner B left off. The team will work for 12 minutes total and the Score = Total rounds + Reps. For example, if the team goes through 5 rounds (15 Thrusters and 10 Burpees is ONE round) and gets through 7 Thrusters in the sixth round, their score will be “5 + 7” (5 rounds plus 7 reps).
WOD
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
15 Deadlifts
30 Air Squats
Fitness: 135/95
RX: 185/125
RX+: 205/135
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Deadlifts. Then partner A will do 30 air squats and Partner B will run 400 M. Score = Total rounds.
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Wednesday, April 20th 2015
WEDNESDAY WINS
NEW YOU CHALLENGE WOD
5 Push Ups
10 Sit Ups
15 Air Squats
8 Minute AMRAP (As Many Rounds as Possible)
COVE WOD
4 minutes on 1 minute off for 25 minutes
12 Power Cleans
500M/400M Row
Max Sit ups
COACH’S TIP: The goal with interval work is to sprint then rest. Go hard on the Erg (rower) today and really use that 1 minute to recover. The load on the power clean should be challenging. It does not have to be unbroken.
Fitness: 115/75
RX: 135/95
RX+: 155/105
