Monday, May 23rd 2016
BROMANCE WOD AND WHISKEY
PART II
There’s lots happening at the Cove over the next few weeks and we’re thrilled to announce our next “male only” event on June 17th. The men of the Cove will take over the 6:30PM class with a special workout designed just for them. The WOD will be directly followed by a pot-luck style drinks and snacks. We’ll put a sign up board at the gym for names and what you plan to bring — we need to show the women up!
Mark your calendars as there will be more details to come!
SCALING MURPH
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Pending numbers we will likely run 2 heats (with one starting at 10am and one starting at 10:45a).Don’t forget to sign your name on the whiteboard so we know you’re coming!
Don’t be afraid of the rep volume on Murph. While the runs must open and close the workout, the reps can be done however you please. Most find that the best way to break up the reps is in sets of “5 pull ups, 10 push ups and 15 air squats” (and 20 rounds gets you there). This might sound familiar as this is basically “Cindy” and most of you have tackled a version of Girl WOD that already!
And since many of you have asked about scaling options for this workout. We STRONGLY recommend scaling this to your ability and doing it as a Partner WOD (splitting the reps so each does 10 rounds of Cindy) or even doing it in a team of three! You can scale the run to an 800 and do half the reps and call it “mini Murph”. Or you can just put together any parts and piece you’d like. It’s not about how much you do, its about how much fun you have doing it. Please note we will not be able to accommodate J-Hook pull ups as an option, so please consider ring rows or banded pull ups instead.
NEW YOU LADIES!
You have made it to the final stretch. Huge congratulations to each of you! This week we will be doing some ‘retesting’ of workouts you have already done. As you know, there are lots of measures besides a scale to show progress and we love performance data to tell that story! Today we re-visit back squats for the strength portion (although a different rep scheme) and we hit a repeat WOD! We did this workout on 5/6 so if you don’t remember the weights or scales you used, you can look the up in Wodify!
NEW YOU STRENGTH
Take 12 Minutes to Find a Heavy 3 Rep Back Squat
(we tested a heavy 5 rep set on 4/27, so hopefully with fewer reps and more strength you’ll see improvement!)
NEW YOU WOD
COVE WOD
“Running with the Devil”
This guy works hard every time he steps in the box and it is paying off big time. Check out Michael K’s great extension before he presses. THIS is how you open your hips and create momentum to let that barbell fly!
