Wednesday, December 2nd 2015
WEDNESDAY WINS
Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.
Today we give a shout out to Rocco K. on his incredible strength gains. Rocco is a regular at the noon class and does private personal training sessions with Coach Brian 1-2x per week. He’s an all-around athlete (former wrestler and pick-up basketball player) and has spent a lot of time at the gym over the years. But he’s never seen these kind of improvements with just working on his own. It shows that good programming, regular attendance and accountability to yourself (and those around you) goes a long way.
A few mind blowing stats:
His overhead squat went from 135 to 200 and his back squat went from 235 to 300 (he just squatted 300 for double!) pounds.
It’s kinda scary at the bottom of a heavy back squat
What a feeling it is to stand up a heavy squat. That’s a lot of plates!
STRENGTH WOD
5×5 Squat Cleans at 50% of your 1 RM
(focus on going light, catching low and stringing reps together)
WOD
500/400 M Row
15 Push Press
Rest 1 Minute
4 Rounds
Fitness: 75/55
RX: 95/65
RX+ 115/75
Tuesday, December 1st 2015
This Friday we invite all of the Cove men to our first Bromance WOD and Whiskey (or insert other adult beverage here) event. We’ll throw down with a WOD and then throw down a few drinks. Check out the FaceBook event and let us know if you’re in! Or if you’re not on FB, just sign up on the White Board by the Wodify station. Hope to see you all then!
BROMANCE WOD AND WHISKEY EVENT
And we are excited to see so many of you jump on the 50,000M Row challenge. If you haven’t signed up on the White Board yet and want to join in the fun, please do so! Starting now, you have until 12.31.15 to row 50,000 meters!
And last, but not least, we are folding in a new skill cycle — PULL UPS! Many of you have already made great strides, but for those of you still struggling to get your first unassisted one, you’re time has come! And for those who have them, we’re going to tighten them up so you can work them much more efficiently!
SKILL WOD
WOD
Monday, November 30th 2015
Time to shake off the long weekend at get back it it!!! As we make the turn into December, we wanted to add a little heat to our already spicy programming. We present to you…
STRENGTH WOD
WOD
Weight should be something light enough you can move in big sets
Sunday, November 29th 2015
OPEN GYM 9A-NOON
If you over-indulged a bit over the last few days, come on in and make up a missed WOD or work on a skill. We hope to see you there… but if not, enjoy the last day of this long holiday weekend!
