Wednesday, July 27th 2016
WEDNESDAY WINS!
We spent some time Tuesday working on our “Goats” and thought it only appropriate to share some of the MANY wins experienced yesterday! And keep in mind, making progress on a goat is a HUGE win… real goats take TIME! It means the work is paying off, and in our minds, that’s a WIN!
We saw “first ever” rope climbs from Jessica S. and Katie S. Ravi and Preston tightened up their kips and and Robert N. figured out the “push away” at the top of his kipping pull ups and strung a big set together for the first time. Mindi eliminated the ‘double jump’ on her single-unders and Thomas hit a new one-rep max Overhead Squat after working on mobility (and that was AFTER the METCON). Robert E. rocked some squat therapy and got to full depth tight to the wall. And the list goes on and on.
Continue to work on those weaknesses as you’d be surprised how quickly “dreading” a movement in a workout can shift into excitement to get to the gym!
THE COVE MAKES A SPLASH: 8/6 @ 11am
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
STRENGTH WOD
EMOM for 8 minutes
2 Snatches
(pause in your catch position for 2-3 seconds, you should be catching as low as possible)
WOD
7 Hanging Squat Snatch
14 Sit Ups
21 Double Unders
14 min AMRAP
Fitness: 45/35 (double singles)
RX: 75/55
RX+: 95/65
Coach’s Tip: For the strength portion we are really focusing on speed under that bar and “catching” it in a squat position. We want you to take a few seconds and “get organized” at the bottom of the squat. Find your balance in the pocket, steady the bar and drive out of your heels upwards. For the METCON the weight for the squat snatch should be something you can move fairly quickly (in big sets for the early rounds). Just because you can squat snatch 95lb doesn’t mean you go RX+ today; find a weight you can go unbroken (or close to it) for the first round at least!
Check out this video of Chad Vaugh doing a VERY heavy Squat Snatch. Notice how his hips fully extend and and see how the bar “floats” while he drops beneath it for the catch. His arms only bend (not to pull!) but to allow himself to get under that barbell. This video is poetry in motion!
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