Thursday, April 7th 2016
COACH’S TIP: The sprint should be a SPRINT, not a recovery run. Your first few steps might wonky, but power through and focus on speed back to the bar.
Mike T and Julie J. were forces at the Open. Not just as competitors, but they both spent so much time and energy on the rest of us. From judging countless rounds to capturing everything on film, they were the quite the Open duo!
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Wednesday, April 6th 2016
WHO’S LOOKING FOR A COMPETITION?
COACH’S TIP: The goal here is to go unbroken on the KB Swings and sprint on the rower. Your score is total cals. Notice there is no rest between rounds today. Plan accordingly, but avoid dogging it by stopping 30 seconds early on the rower. Your goal is increased work capacity not the top score on WODify.
Selin finding a great set up position and laser focused on her cleans…
Tuesday, April 5th 2016
GREAT START TO THE WEEK!
1. Sometimes you have to ‘undo’ years of training improperly and that means taking a few steps back before you make giant leaps forward. So getting lower in the lunge, keeping that back toe in and pressing from the rack position might all be new to you. And awkward. Only repetition and time will get you comfortable enough to retrain your body to move and some people just need that extra time. So we guarantee, that if you are one of these people, you may have actually lifted less, but you likely looked MUCH better doing it! Form first and the weight will come. Promise.
2. They require you to come often enough to get the benefit of the programming. Everyone has hectic schedules (and we totally understand) but trying to make it for skill work making up strength days during Open Gym will go a long way. Consistency is king!
3. Even though you may have hit the training cycle spot on, sometimes you just have an ‘off day’. Don’t let this bring you down if you think you could have done more. Give it a week or two and try again. Sometimes you’re sore from the prior day, had a long day at work (or a long night up with kids) and it’s just not ‘your day’. No worries! There’s always another try.
Yesterday we mentioned we’ve been playing with mixing up the order of our strength and skill lately — and that a few other shifts are coming in the next weeks. Yesterday was a great example as we had the majority of class focused on a single lift and an untimed METCON. Today we are ALL metcon!
COACH’S TIP: It is always the ones that look easy on paper that are actually the hardest. 20 Minutes of work today. Barbell work, conditioning and gymnastics all at play. The focus here is to work for the whole 40 seconds. Your burpees can be slow, but do not stop moving.
Some of the lovely ladies of 16.5…
Monday, April 4th 2016
ONE REP MAX SPLIT JERK RETEST!
You may have noticed we’ve been playing with mixing up the order of our strength and skill lately — and you should notice a few other shifts in the coming weeks. We all want to get in a great workout, but we don’t want to lose our focus on continually refining technique and movement patterns.
Often times we cover a LOT in class and we think it’s important to take the time to really dial in on the coaching for certain elements of our training. As you all develop and progress (which you have!) nuance becomes REALLY important. Not that the basics are not (as we are all at different levels) but we feel the extra time and attention to detail will pay off in spades for every single athlete at the Cove. So, some days you will see more time spent on the strength or skill (and maybe a shorter WOD). And some days we will be laser focused on the WOD (so we can really nail the movements and not just ‘gut it out’).
Today is a great example of this. Our sole focus today is on our 1 RM Split Jerk. Everyone will get a solid warm up and take the time to use the skill and technique work you have learned over the past 6 weeks to hit a new PR. Then we will have an “un-scored” WOD designed to focus less on the clock and more on finding a workload and volume appropriate for YOU. And as always with one rep max days, don’t put too much pressure on yourself! Even if the numbers don’t go up, we can pretty much guarantee you look much better executing that split jerk than you did a few weeks ago. And the weight will follow… we promise.
STRENGTH WOD
COACH’S TIP: There will be no score and no “official” weights for the EMOM. Use it as a time to practice and not worry about the score board. We can scale your doubles accordingly (even if you only have a handful, we’d rather you take that minute and practice) and athletes should pick a weight they can do all eight push presses unbroken.
Coach Mike warming up the evening class for some heavy squat cleans…
