We hope everyone had a chance to read Tuesday’s blog about the Cove being a ‘culture of improvement, not comparison’. If you didn’t, please scroll down and read it! In the spirit of improvement and tracking real progress, ensuring quality of movement becomes even more important. Banging out 50 air squats at half depth in a workout will likely be fast and get you top of the WhiteBoard, but won’t be a good measure of comparison when you need to do them to full depth (let’s say in the Open!). We’d rather you take your time or cut volume and work on FORM FIRST so you are building data with an apples to apples comparison. We, of course, love to scale volume, weight and movements for each individual athlete, so this won’t change AT ALL. Our job is to help you get to that movement standard EVENTUALLY, and that journey is different for everyone.
But speaking of the Open, it’s right around the corner! February will be here before you know it, so we’re going to start preparing for it more overtly. That means coaches will be on you to dial into that form, hit movement standards (and ensure you know what those standards are!). We’re not trying to be hard asses, we are just trying to get you prepared! We’re sorry. And you’re welcome.
BABES BARBELLS AND BRUNCH!
On Saturday, January 21st (at 11am) we will be holding our second annual Babes Barbells and Brunch! It will be in lieu of the regular 11am WOD, so if you are not a Cove Lady, you’ll have to hit the 10am or 9am classes that day! Lovely ladies of the Cove! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. Once we get a good head count we likely will post some sort of sign up sheet so no one is bringing too much (think, a small side or a gallon of OJ). An awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. More details to come! Obviously, this is a no boys allowed thing (unless they are serving us alcohol and treating us like the Queens we are)!
If you are in town, please come on over for the 6:30p Friday class and stick around after for the Holiday WOD and Potluck! Celebrate the holidays with your Cove Family and get in a great workout! For those of you familiar with this tradition, it will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But while that’s the format, you won’t know the movements until the big day! All classes that Friday will be the “12 Days of Christmas WOD” so if you can’t make it that night, you’ll still be able to tackle this awesome workout!
STRENGTH WOD
8-10 Ring Rows10 RDLs4 Rounds
WOD
3 minutes on 1 minute off for 12 minutes12 Power Cleans15 Sit UpsMax Slam BallsFitness: 95/65RX: 115/75RX+: 135/95 (GHD Sit Ups)
Coach’s Tip: For the strength work today use a moderate load on the deadlifts. Something you can do 10 RDLs with unbroken with a good position. The focus is not on weight, but on position. For the WOD the cleans should take 1 minute or less, then sit ups 1 minute or less. Athletes should have over 1 minute for Slam Balls in the 1st round. But know it will go down from there!
