Build to a heavy set of 3 PUSH PRESS
(Teams of 2)
30 Muscle Ups
*Complete 15 DU after Each Switch
**One Partner Working at a Time
Fx: 14/10, Pull-ups
Rx: 20/14, Bar Muscle-up
A few of weeks ago, the Cove coaching team got together for a meeting on how to improve your experience at the Cove. We discussed not only general gym and coaching topics, but specifically looked at the current programming at the Cove and how we might look to improve it.
We have been using CompTrain for just over four months, and in our experience, this is enough time to get a real feel for a program and be able to identify any biases it has (every program and programmer has biases!). But it is our job to identify them and make adjustments to make the programming so it works better for the Cove community.
After discussing the strength and weaknesses of CompTrain, we are going to start making more tweaks to ensure we are hitting the needs of the entire membership. We are seeing strength levels increase (lots of PRs), improved attendance (up by 15%), and improved conditioning but we still see holes in the programming — especially when it comes to serving our competitive athletes. And by “competitive” we mean the ones who enjoy CrossFit as a ’sport’ and typically perform workouts RX/RX+. Coach Carlos will be heading up the efforts to ensure the workouts make sense for our gym and continue to push us to our highest levels of fitness, regardless of experience level.
As always, we thank you for putting your trust in us all to deliver maximum results in “the best hour of your day”!
This Monday’s memorial hero workout is Weston, which is in honor of Michael E. Weston.
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Michael E. Weston was killed on October 26, 2009, when the U.S. military helicopter he was in crashed while returning from a joint counternarcotics mission in western Afghanistan. Special Agent Weston was assigned to the Kabul, Afghanistan Country Office. He was 37 years of age at the time of his death
Nothing makes us happier than seeing the massive improvements in the fitness levels and well-being of our members. Helping our athletes reach new levels of fitness (and happiness) that they never thought possible goes to the very core of the Cove existence. But rarely do we see such dramatic changes in someone without the nutrition and mindset pieces being addressed. In an effort to address these foundational needs of our athletes, we are excited to announce that we are partnering with “FitByDayvora”.
Headed by Coach Day (you may know her as “Coach Dejah’s Mom”), FitByDayvora will be backbone of the gym’s nutrition program. She will be providing more nutritional information and support for the entire Cove community, and she will also be taking on athletes 1-1 for personalized plans and individualized coaching. Nutrition solutions are not one-size-fits-all and her “whole person” approach is designed specifically for you and based on your personal goals. She is a NASM, AFPA, and Precision Nutrition coach and has years of experience helping all sorts of athletes find success in their personal fitness and lifestyle goals.
Stay tuned for more about Coach Day and the program offerings, but here’s a little background on her:
Day found her passion for fitness and nutrition by way of her own personal struggles from poor diet, poor health, poor relationships, and everything else that came with that. Fast forward, nine years, she is now your friendly neighborhood Certified Nutrition Coach and Wellness Consultant. She is still hungry and still eager and wants to support and inspire you through your desire for change.
Coach Day is trained under the Precision Nutrition model of Deep Health. PN is the home of the world’s top nutrition coaches, who are trained to combine the science of nutrition with the art of coaching.
Through this training, Coach Dayvora will take you through a systematic process that centers around DeepHealth: A whole-person, whole-life approach to health, that incorporates physical, mental, emotional, existential, relational-social, and environmental health. You will work collaboratively to create a plan made just for you.
Coach Day is taking on new clients now and if you are interested in taking a major step forward with your fitness and well-being, then check out her page here.
Welcome to the team Coach Day!
Some of Coach Day’s Favorite Clients
Today’s Hero is a hybrid hero wod in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 when his vehicle was struck by an IED. Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr. Today’s workout is in memory of his sacrifice and thoughts go out to him and his family.
USAF SSgt Timothy P. Davi