Wednesday, October 7th 2015
“If it’s important, do it everyday”
– Dan John
If you have been going to the Cove for a while you might be sick and tired of the same old stretches.
Perfect Lunge? Pigeon? Air Squats? Come on, give me some variety!
We get understand how you might feel, but these stretches and movements are so important that they HAVE TO BE DONE on a regular basis. As a box overall, our athletes struggle with hip and ankle mobility. This is mostly done from how we live our modern lives with desk jobs and countless hours of inactivity. These stretches up of the hip flexors and allow us to get into better positions, not just in the gym, but in life.
We have seen tremendous growth in the strength numbers in the community, but we need to recognize that all of these mobility drills were a key part driving that growth. By enabling our bodies to get into better positions we are stronger, more efficient, and most importantly — moving safely.
So next time a coach yells “push into a pike” realize that simply opening those ankles will make you a better mover and get more out of your workout.
STRENGTH WOD
10-20 Second L Hold on Pull up Bar
6 Bird Dog Holds (3 each side; hold for 5 seconds each leg)
Notice the flat/neutral back position. No rounding either way. Core should be firing throughout.
-3 Rounds-
WOD
7 Pull Ups
200 Run
14 Box Jump Overs
15 Min Amrap
Fitness 20/14
RX: 20/24
RX+ 20/24 (Chest to Bars)
Some of our ladies’ representing at the Charm City Throwdown competition!
Tuesday, October 6th 2015
Great work yesterday on the Squat Cleans. Getting below the bar quickly is challenging, but in the long run will DRASTICALLY improve your overall strength and the loads you can lift.
We talk a lot about scaling here at the Cove. Scaling is NOT something you should be embarrassed by, rather, it is something we should ALL EMBRACE. The most common way to scale is by weight/loads (and, in fact, our programming of Fitness, RX and + is demonstrative of that), but many times the best way to go is scaling volume. Today we are recommending fewer Burpees for Fitness and RX than RX+. But don’t feel like you need us to “post” the volume scales — you can ALWAYS scale your number of reps (and use a coach to help you decide what’s best)!
STRENGTH WOD
Deadlifts
5-5-3-3-3
Between each set 2 wall walks with a 10-20 second hold
WOD
__ Burpees
50 Sit ups
__ Burpees
**3 Deadlifts OTMEM (on the minute every minute) including the first minute**
Fitness 165/110/30 Burpees
RX: 205/135/35 Burpees
RX+: 225/155 /40 Burpees
Time cap of 15 minutes
Some of our men working their Snatch during WOD 1 at the Charm City Throwdown competition!
Monday, October 5th 2015
We hope everyone had a great weekend and is ready to get after it today! Another huge congrats to all those who competed this weekend. We know how nerve-wracking it can be to step outside your comfort zone and it was amazing to see so many of you do that — AND so much more. The Cove had an awesome showing at the Charm City Throwdown and we hope the gym is getting some competition fever!
For those of you who signed up for the Adventure Park outing on SATURDAY, there is a sign in sheet by the desk near the WhiteBoard. We need some basic information to process waivers and get participant ages captured. It should be a ball and we are so looking forward to it!
STRENGTH WOD
Find a 1 RM Squat Clean
THEN: Take it down to 60% of that and complete 6 singles
WOD
20 Front Squats
30/23 Cal Row (male/female)
3 Rounds
Fitness 75/55
RX 95/65
RX+ 115/75
**Front Squats should be fairly light**
12 Min Time Cap
Here’s our very own Head Coach/Programmer Geo Rockwell setting up for his 30 shoulder to overheads in the Men’s RX division…
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Sunday, October 4th 2015
OPEN GYM 9a-NOON
Sorry for the late post, but open gym is ON for tomorrow! Great time to practice skills, work on your weaknesses, or make up a killer WOD you missed this week. Or if you competed today, come on in and roll out or do some recovery/mobility work.
It was an awesome day for the Cove at the Charm City Throwdown. We’ll compile all the stats and show some of the great pictures on tomorrow’s blog. Congratulations to all our amazing athletes who challenged themselves, tested new limits and made us SO proud.
Alyssa looking strong on deadlifts. Also one of the most supportive fans at the Throwdown today!
