While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies over the next two weeks. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated for the holidays!
HOLIDAY WOD & POTLUCK
In lieu of the regular 6:30pm class on Friday, December 22nd we will be holding our annual Holiday WOD and Potluck. For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again. But if Christmas isn’t your thing, no worries at all. Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas. Like the song, 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 of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
5/5/3/3/3 (build up in load)
7 Wall Slides between each set
40-30-20-10 1 Arm Alternating DB Snatch
15 Box Jump Overs between each set
Coach’s Tip: Today we are pulling heavy with a sumo stance to build some strength in the core and lower back. The wall slides are to keep everyone in check with their core position while going overhead. The Sumo Deads will relate to our strength cycle by letting you stay stronger through the midline while overhead. The wall slides will help reinforce that as well. The Metcon is a take on the DB snatch Open WOD, but should be a ton faster. Fewer reps and no burpees! PLEASE maintain a good position the entire time. Your legs should be tired from bringing the weight to the ground, NOT YOUR BACK! You should move quickly and be done in 15 min or less.
Even though Leigh moved to DC a while back, she comes all the way to Columbia every Saturday to work out at the Cove. She’s a Covie through and through and if you don’t know her, please introduce yourself!