July 12, 2016

Wednesday, July 13th 2016

WEDNESDAY WINS

With hard work, so many of our athletes experience “wins” at the Cove and we love to celebrate them all! As you know, we firmly believe that performance improvements are some of THE most important indicators of success. And this guy is crushing it left and right. Today we celebrate Justin M., who came to us being a phenom of sorts, but when you see the improvements he’s made here, well… you’ll be blown away.

When Justin just did 16.4 during the Open in March, he did the teen scaled version (for those of you who have blocked this out of your memory, it was the 55 Deadlifts, 55 Wallballs, Rowing and HSPU workout). This past weekend he re-did the WOD, but this time he did Teen (ages 14-15) RX. Meaning, his competitive field is chock full of athletes 2 years older than him (he doesn’t turn 14 until November), the weights were heavier AND he scored a 171. That would put him #6 in MD. Number 34 in region. And 395th in world. AMAZING.

The list of Justin’s recent accomplishments goes on and on, but here are a few note-worthies: He’s cleaned his body weight, gotten bar muscle-ups, now destroys HSPUs and can do a 10+ second free hand stand. He’s consistent with his Double Unders, is PR-ing so many Oly lifts, did his first partner competition (with Old Man M.), and soon will be competing in a comp as an individual! So, mark your calendars (as we’ll post more as it gets closer), and put August 13th in Lancaster, PA in the books!

And get an autograph next time you see him. It WILL be worth a lot someday.

REMINDER: COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!

As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)

Here’s a FB event page where you can let us know if you are coming or not!

COACH MATT GOODBYE WOD

STRENGTH WOD

Every 5 minutes for 25 minutes

10 Burpees

15 Box Jumps

20 Front Squats

25/20 Cal Row

Fitness: 45/35

RX: 75/55

RX+: 95/65

Coach’s Tip: The volume is high, so keep the weight low and try to finish each round at or below 4 minutes. Score = slowest round. With the remaining time in each set, you get glorious rest!

Coach Chris teaching “patience on the pull” during a Snatch warm up…