OPEN GYM AND BARBELL CLUB
Open gym tomorrow starting at 11 AM and that is followed by our barbell club at 12:30.
We are super excited by this interation of this program and so are you, we have 15 people signed up!
Here is a note from Coach Anthony
“Hey new Cove friends,
I am excited to get things kicked off tomorrow with everyone who’s planning on coming to weightlifting class. I just wanted to lay out my thoughts behind how I plan on approaching this class with everyone.In the interest of instilling some consistency and familiarity, we will be focusing on each lift independently for 6 week blocks for now. This first block will specifically focus on developing the clean and jerk, culminating in a test day in week 6 where we will have an opportunity to establish a number for a heavy single or PR. We’re going to be breaking down components of these lifts and progressively piecing them together throughout the 6 wk block. Some of our work will be done against a running clock in EMOM format with appropriate loads and rest intervals between lifts. I really feel that a huge aspect of getting people to trust their bodies and not overthink lifts, is to try and eliminate too much downtime between lifts that is often spent over-analyzing 99 things that should have gone differently in your last attempt. Good movement usually feels good, some reps will feel like trash, some will click and feel great. Our overall objective is to trend in the right direction with good/ healthy movement that “clicks” and then reinforce that with consistency in these positions. I am certainly not the barbell whisperer, but I have had my peaks and valleys, injuries and PR’s, and more than anything, for me, this sport is my mental bedrock. I hope you all enjoy this class and get out of it all of the strength, confidence, motivation, and psychological benefits it has to offer. And I hope you take the bad days when everything feels slow and crappy, and realize that those days are necessary in order to heal and build yourself back stronger. Progress is not a linear path, but I’m excited to share with you all everything that has helped me and that I have seen help others. In addition to our Sunday’s, I’ll be posting some accessory work to be done during the week for those of you that feel like you want to gear your overall training a bit more towards an Oly focused platform. I would suggest doing the accessory work on either Tues/ Thurs or Weds/ Fri. I look forward to seeing everyone tomorrow!
Rest up tonight! 🏋️♀️🏋️💪✌️”
BARBELL CLUB RETURNS
There is no question that many Covies have a passion for the barbell and who can blame them. There is nothing like that feeling of making that perfect lift and that celebratory feeling of dropping that barbell from overhead. It is a passion for many of you and we want to help stoke those fires.
We are excited to announce we will be starting a barbell specific program on Sunday’s at 12:30 PM starting on July 25th. This class was run for 6 weeks and this first cycle will be focused on perfecting the technique in the Clean and Jerk. Each class will focus on developing the strength, power, and technique of the Olypmic lifts and will include additional “homework” during the week.
To coach this class we are bringing in Anthony Nimczyk, who as well as being a former CrossFit Games regional competitor, has run successful barbel program at multiple gyms. He has years of experience helping athletes develop their technique, strength, and power to help them reach new levels of fitness. Here is a quick write up from Coach Anthony and you can just feel has passion and love for Olympic weightlifting.
“Growing up playing sports year round has instilled a competitiveness and constant interest in developing as an athlete, and later in life as a coach. After scholastic sports ended for me, I found myself with a sense of something missing. Discovering CrossFit restored the competitive aspect to my training and once again provided a means for training towards an end goal. It also had introduced me to the world of Olympic weightlifting, which I quickly came to realize was where I wanted to concentrate my efforts.
I then discovered many popular professional weightlifters through researching their techniques and advice. One of my favorites in particular is a guy who earned the nickname “The Lion Killer”, Donny Shankle. Shankle once made the comparison of successfully executing a snatch to “having a piece of thread between your knuckles, the eye of a needle in front of you, and a rhino in front of the needle, having to not only successfully thread the needle, but simultaneously have the power to put down the rhino”.
After years of experiencing the ups and downs of training and trying to develop the Olympic lifts, hearing that description, to me, were the most accurate words spoken in regards to the lift, and of the ability that anyone who trains these lifts strives to achieve. Crossfit introduced me to a community of friends, athletes, and coaches. Weightlifting gave me the mechanism and passion by which to share my experiences with anyone and everyone that I can. “
The cost of this program will be $100 for a this upcoming six week cycle. If you are interested or have any questions, just email us at info@crossfitcove.com
Coach Anthony clean and jerking 156 KG (343 lbs) and making it look pretty.
FREE SHOULDER HEALTH CLINIC
SITTER ROOM COVERAGE NOW ON THURSDAY AT 9:30 AM
We are excited to announce that we have expanded our sitter coverage for the kid’s room for both Tuesday and Thursday at 9:30 AM. If we continue to see strong need for sitter coverage, we will look to add an additional times. To help us with cost for maintaining and staffing the kids room, we are going to need help with some of the financial burden for this service. We are going to ask for a $3 charge for the first child using the room and a $2 charge for each additional child. The sitter will be responsible for helping us track who is using the room and we will charge your accounts at the end of the month.
Parents are welcome to use the room during non-sitter times for no charge and older kids are welcome to hang out in the front of the gym or at the green chairs by the garage doors as well. We hope this helps you many busy parents to find a moment to have the best part of your day here at the Cove.