Thursday, September 17th 2015
With so many new members at the gym we thought it was worth revisiting of our gym “rules” (we try not to have ‘gym rules’ as we are all grown up and responsible people!). But we’d appreciate it if we could adhere to the following:
Barbell care: Our barbells are surprisingly very sensitive. One thing to help keep the bars healthy is to avoid dropping bars from overhead if they are loaded with LESS WEIGHT than the weight of the actual barbell itself. For example, one 10lb plate on each side of a women’s 35lb bar means there is 20lbs ON the bar when the bar weighs 35lb. Try, if possible to drop this bar from waist height or lower only (not from overhead).
There are also ball bearings that make the bars ‘spin’ to make the bar rotate to make lifts much MORE stable and easier to perform. If the sleeve didn’t rotate, when you do clean and press, etc. all the plates would want to rotate with the bar and that rotational force from the plates would screw up your stability. Protecting these bearings is critical to the health of our barbells. Here’s a quick video to show how to remove the plates without damaging the bearings.
Lastly, we try not to clean up our weights and gear until the last person is finished with the workout. We completely understand if you need to leave early or class runs over, but WE WILL CLEAN UP YOUR BAR FOR YOU. There’s nothing worst than grinding out those few last reps and feeling deflated when you see everyone done and packing up around you. Again, feel free to leave if you have to, but we’ll deal with the clean up!
SKILL WOD
10 Perfect Push Ups (get strict on form and ROM)
4 Turkish Get Ups (2 each arm)
3 Rounds
WOD
10 Box Jumps
25/20 Calorie Row
25 Air Squats
5 Rounds
Fitness 14/20
RX 20/24
RX+ 24/20
Coach Matt warming up the athletes for the Labor Day Hero WOD…
Wednesday, September 16th 2015
Happy Hump Day! The energy and effort in the gym lately has been amazing! I think we all underestimate the effect that working out in a group has on one another. Someone could be doing less weight, modified reps and it might be their first day, but there is something special about breathing heavy and working hard together. Keep showing up and we will continue to push each other.
One last reminder that all of the event photos (and all of the recent blog photos) are uploaded to our FlickR album if you want to grab a full size copy to have or share!
STRENGTH WOD
Take 12 minutes to find a Heavy 2 Rep Clean and Jerk
(you can drop at the top)
WOD
10 Pull ups
4 Clean and Jerks
10 Sit ups
4 Clean and Jerks
5 Rounds
Fitness 95/65
RX 135/95
RX+ 155/105
So Alex showed up for regular class on Saturday am… and we convinced him to stay and do the competition! Here he is hanging with Wynton after they both had a long day’s work at the Cove…
Tuesday September 15th, 2105
All of the event photos (and all of the recent blog photos) are uploaded to our FlickR album if you want to grab a full size copy to have or share!
Our very own Julie Jones is a woman of many talents! On October 4th she will be appearing in a Nora Ephron Play at HCC’s Horowitz Visual and Performing Arts Center. Marina is putting together a group to go and we can get a discounted price of $15/ticket if we get 6 or more. Email us if you’d like to go! Here are some details…
Love, Loss and What I Wore
A Play by Nora Ephron and Delia Ephron, based on the book by Ilene Beckerman
Horowitz Visual and Performing Arts Center
Studio Theatre
October 4, 2015 at 3:00 p.m.
Directed by S.G. Kramer
A time capsule of a woman’s life: Relationships and wardrobes. This brilliant “clothesline” of monologues and ensemble pieces will be performed by many of the area’s most fabulous women (including JULIE!!)
Back to the workout! We’ve been going heavy on the barbell lately so today we are doing a long burner with MOSTLY body weight movement. And we’re baking in plenty of time to work on those double unders. Should be a fun one!
STRENGTH/SKILL WOD
10 Ring Rows
Max Unbroken Double Unders
(Scale to working on doubles for 1 minute if you cannot do 10 unbroken)
4 Rounds
WOD
20 Min AMRAP
400 M Run
15 KB Swings
12 Burpees (touch a target)
Fitness 26/35
RX 53/35
RX+ 70/53
Martine conquering the Clean and Jerk ladder on Saturday!
Monday, September 14th 2015
Thank you again to all the athletes, volunteers and coaches who made Saturday’s Clash at the Cove such a success. It was incredible to see our community in action and so supportive of one another.
Another huge thank you to all who responded to the surveys we posted. We got incredible feedback and are looking to incorporate many of the suggestions into action. Stay tuned for some exciting changes and additions to the gym!
REMINDER: THE COVE IS HEADING TO ADVENTURE PARK!
So far we have over 25 people going!!! And in case you missed it, Myrissa R. has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates. Wow! We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.com. Please email at info@cove-fitness.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests). We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:
STRENGTH/SKILL WOD
Overhead Squat 5/5/5/5/5
Same weight across
(Between each set 5 I’s, Y’s and T’s)
WOD
15 Toes to Bar
25 Back Squats
20 Toes to bar
20 Back Squats
25 Toes to Bar
15 Back Squats
Fitness (double the sit ups) 115/75
RX 135/95
RX+ 155/105
Josh trying to scare Erich with his WOD face in Saturday’s “8 Minutes with the Devil”…
