ENGINE EXPRESS Episode 23 with COACH MARIA 

:30 on / :20 off
L leg reverse lunge
R leg reverse lunge
push up tap-tap
v-ups
4 rounds, no rest between rounds

COMMUNITY COALITION GIFT VOUCHER 

GOOD LUCK RAUL

This week has been focused on testing our strength with some heavy lifts and we have seen some amazing PR’s this week, like Coach Josh snatching 230, Angie B effortless deadlifting, or Kayli P hitting a 205 clean and jerk! It’s inspiring to see these numbers go up.

One person who has not been able to take part in this “testing week” has been our youngest member Raul, as he will be competing in the USA Weightlifting nationals event this evening at 8 PM. Raul beyond being a top-level youth CrossFitter, is also an excellent Olympic lifter.  He has been focusing on it the past couple of months and he made amazing progress. You can follow his performance tonight at this link.

Raul just completed a small meet this Sunday in preparation for nationals and went 6 for 6 in all his lifts. Check out the videos below and marvel at the excellent technique of our youngest athlete.

Good luck Raul and have a great time.

COVE 100,000 METER OUTDOOR CHALLENGE

Yes, it’s BAAAACK! But just like everything else in 2020, our annual meter challenge will look a little different this year. If you’re new to the gym, each year we do a row/bike/run challenge to keep us moving and motivated during the holiday season. But in order to limit gatherings at the gym among heightened Covid concerns, we ask that you take it outside as much as you can!

Here’s how it works:

You have from Thanksgiving Day until December 31st to accumulate 100,000 meters in whatever manner and combination you’d like. That’s 36 days to get the work done. While that’s a huge number, if you spread it out evenly it comes to 2,777m per day. And, like everything we do here, feel free to scale and pick a number that works for you! Or find a partner to split the meters. There is no wrong way to do it, so just do it!

Running, rowing, biking, hiking, and walking are all great options to get outside and further your fitness when temptations are at an all-time high. With each mile being 1,600 meters, you can mix and match lots of ways to hit that milestone (and please spread it out evenly to avoid overuse injuries!).

For example, if you come to the gym four days a week, one mile run with Covies after each class gets you around 25 miles (that’s already 40,000 miles)

A four-mile weekend hike = 6,400 meters (do that every weekend and you gets you another 40,000)

Instead of driving to the store, bike, and log tons of meters!

Weather allowing, take an erg outside (carefully, of course). Or make up some meters during open gym hours.

Oh, and rowing, biking, or running we do in WODs or warm-ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress.

Hey guys. Wanted to give a head’s up that tonight’s blog post will be about the rowing challenge. As most of you know, we do an annual thing where members are encouraged to log 100,000 meters on the erg or bike. Obviously, in today’s world, we can’t have large numbers occupying rowing/bike space in the gym, so we’re making it an outside challenge (or during open gym times so as not to add numbers during class times). Basically, we’re still trying to foster the “community” of the event but in a way that’s appropriate for today’s times. Here’s the post in case you miss the blog… Yes, it’s BAAAACK! But just like everything else in 2020, our annual meter challenge will look a little different this year. If you’re new to the gym, each year we do a row/bike/run challenge to keep us moving and motivated during the holiday season. But in order to limit gatherings at the gym among heightened Covid concerns, we ask that you take it outside as much as you can!!