Each Wednesday we like to feature an athlete that is having a victory, whether it is big or small. We love wins here at the Cove and also love to hear that PR gong at the front. We all strive to complete a workout faster or lift more weight but sometimes victories can be found in the quality of your movement not just the raw numbers.
Below is a video of Coach Maria from her old gym in San Diego (check out the long hair). It’s her getting 10 pull ups with encouragement for her coach.
I am sure it was such a victory for her to get that 10 but if you notice she uses her legs a lot, she is reaching hard with her neck, and is leaning back in a broken position to get those pull ups.
Fast forward to short-haired Coach Maria taking that 10 pull up challenge some 4 months ago. Her training at the Cove has helped her get these pull ups in a hollow position with her chin clearly rising above the bar staying very strict in her form.
Personal records and victories should not just be seen as pounds on the barbell or seconds on the clock but also in our never ending struggle to achieve virtuosity.
MEN’S 6-WEEK CHALLENGE
In between sets work on front rack mobility and/or ankle mobility
5 pull ups
10 push up
15 Air Squats
200 Meter Run
10 Minute AMRAP
Every Minute on the Minute for 28 minutes
Minute 1- 10 Burpee Box Jumps
Minute 2- 20 AB Mat Sit ups
Minute 3- 15/12 Cals on the Rower
Minute 4- 15 KB Swings
Coach’s Tip: We rarely go outside of 20 minutes (outside of Partner WODs), and today we come close to 30. The numbers in reps are goals you should strive for, but they should be adjusted to fit your needs. For your score today, put total reps. If you complete the workout above RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed. 8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself. The goal is increased work capacity, not doing what is written. Now lets get after it!
Ravi addressing his barbell in the glow of the morning light…