Wednesday, October 26th 2016
WEDNESDAY WINS
This week we shine a light on someone who is herself, is a very bright light. Nicole B. pretty much embodies everything we strive for at the Cove. Not only is she an amazing athlete who is so humble, she’s always thinking about ways to foster a greater sense community here. She’s organized events to bond veteran members with Fresh Start challenge ladies, volunteered all day at the Clash of the Cove (and paid a babysitter to do so!) and is the first to raise her hand when someone asks for help. We just adore her.
She’s had so many breakthroughs performance-wise that its difficult to summarize them all. But let’s say she’s got her rope climbs down pat, she’s now rocking the double unders and she’s improved her lifts dramatically. Not only has the weight increased (from 85lb back squat to over 135) but the FORM! Oh, the form improvements are dramatic and beautiful!
Nicole rocking double unders like a pro… 
and making her first rope climb look easy…
We think she’s just such an inspiration and asked her to talk about her experience here thus far. Here’s what she had to say about what it’s like for her here at the Cove:
“I think I’m at a perfect place at the Cove. I’m not so new that I’m uncomfortable with some of the strongest people I’ve ever met – but not so seasoned that I have forgotten what it’s like to be the one in the corner wondering what the hell I can do in comparison to every other athlete around me. The New You faces that early in the morning definitely keep me going.
I recently learned: I only have to work to impress me and the coach. I know my weaknesses and a coach will like your weight … but they LOVE your form.
And… Koolaid is delicious. I add it to my protein shakes now.”
F.L.E.X. NUTRITION
LIMITED SPOTS OPENING NOVEMBER!
With the holidays fast approaching, it’s easy to fall of the wagon FAST. Coach Brittany will help you not only find the best nutrition plan for you, she will help you STICK TO IT!
Many of you may think ‘nutrition program’ and think ‘weight loss’ but FLEX is more then just a weight loss program. Each plan is designed personally for you to meet your goals. For some it may be for fat loss but for some it my be performance driven or looking to gain. Others are looking for a way to have a healthy relationship with food and ways to find balance. If you have considered making a change I encourage you to take a look at the FLEX link on the website page as it gives more of her back story — she has been on a journey herself and can relate to a multitude of the challenges you face!!
There are two primary ways to participate in F.L.E.X: 1. F.L.E.X Total: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).
2. F.L.E.X. Healthy Start: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. We will create a sign up for the limited spots open from 2p – 7p shortly. The cost is $75.
There are only THREE spots for each opening, so if you are interested, email her HERE!
STRENGTH WOD
8 RDLs
8 Single Arm Bent over KB Row (8 per arm)
4 Rounds
COVE WOD
7 Front Squats
____ Double Unders
4 Rounds
Fitness: 30 DUS (115/75)
RX: 50 DUS (175/115)
RX+: 70 DUS (205/135)
TIME CAP: 14 Minutes
Coach’s Tip: The loading on the Front Squats should be heavy today so challenge yourself to be at or just below 75% of your 1 RM. The bar is coming off the floor so the Clean will be a challenge for some (you can Squat Clean your first rep). So make sure to pick a weight where you can at least do the set of 7 in a 4-3 rep scheme. If you are hitting singles from the start you are screwed. If you are strong on the squat and have trouble with doubles, go heavy and lower the volume on DUs!
Susan S. flying through the air with the greatest of ease…
