While we DO have many pregnant women at the Cove right now, the “girl” we are having isn’t a baby… it’s a benchmark WOD!
Today we will tackle Helen, so get ready for some fun. Over the last few weeks you’ve probably noticed a bit more running, lots of pull up work and KB swings. Think of all of that as ‘practice’ and today we put that work to the test with one of the most famous Girl WODs!
Then on Tuesday we start our new strength cycle — FRONT SQUATS! Should be a great week at the Cove…
NEW YOU CHALLENGE
Also a reminder that we start our “New You Challenge” tomorrow. We have 50 women signed up for this and we couldn’t be more excited to introduce them to what we do everyday here at the Cove. They are an extension to this family we be sure to treat them as such! Introduce yourself, give a high five or a word of encouragement — and remember back to when you started…all of those things go a LONG way. The New You team will be doing different workouts but we will post them on this page as well; so for the next six weeks you’ll see two WODs posted.
And we are excited to bring lots of other things to the Cove in the coming months. Gymnastics, weight lifting and endurance (running) clinics are all in the works. Stay tuned for more details!
NEW YOU CHALLENGE
STRENGTH/SKILL WOD
500M Row “Buy In”
Deadlift
Work up to a heavy 3 rep deadlift (no score)
WOD
21-15-9
Deadlifts
Box Jumps or Step Ups
3 Rounds
COVE REGULAR WOD
“HELEN”
400 M Run
21 KB Swings
12 Pull ups
3 Rounds
-For Time-
Fitness 35/26
RX 53/35
COVE SKILL WOD
(Core work– A repeat from about a month ago — but today we go longer)
For 7 minutes
20 Second Hollow Hold
20 Seconds of Flutter kicks
20 Seconds Rest
Coach’s Tip: Getting to a good Helen time is all about efficiency. For example, when you step to your kettlebell, stand about an arms reach away. That way, when you bend down to grab the KB, you have to pull it back towards you (flat back as aways). As you pull it back to you, what happens? You eliminate that partial rep before you are ready to start your first swing and you are off to the races.
Helen can be a forearm burner between the pull ups and swings, so loosen up that death grip. Relaxing your grip won’t save you second by itself, but that forearm strength saved may be the difference between completing all your swings or pull-ups unbroken versus having to break because your simply couldn’t hold on any longer.
If you are a strong runner and weaker on pull ups (and will need to take breaks anyway), run fast and hard and break up the pull ups as you normally would to get that rest. If pull ups are your jam but you are a weaker runner, perhaps dial back on the run effort so you can still do that set of pull ups unbroken. A run that is 10 seconds faster is great, but if it causes you to have to break up the pull up or KB reps when you normally wouldn’t, don’t worry about making it your fastest 400 ever.
New member Suzie W. making box jumps look easy! First time out of the gate and she rocked 19″ of the WOD…
