Bike & Row Challenge

If you plan on signing up for the bike or row challenge, do it NOW!  Time is ticking!!  For those of you who have no idea what we are talking about, to add a little spice to this year’s 100,000 meter rowing challenge we decided to offer up another option… a 100 mile assault bike challenge! You can even do a hybrid challenge of 50 miles on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2017. Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym.  Challenging yourself to hit these numbers gives you a little extra motivation to make it in.The sign up’s are at the Whiteboard at the front of the gym so put your name up and get to work.

 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month.  At the end of the month we will list everyone on the “Daily Wod” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

50 Cal Row

40 Sit Ups

30 Front Squats

100 Double unders

30 Front Squats

40 Sit ups

50 Cal Row

Fitness: (95/65) 200 Singles

Performance: (115/75)  100 Doubles

Open: (135/95) 150 Doubles (30 Toes to bar)

Coach’s Tip:  We’ll get after a longer workout today after Monday’s 14 time capped WOD.  The Front squats are the crux of this workout and they should be done in sets of 10+ on the first 30 and be more challenging on the second set of 30.   YES, the meters rowed in the warm up and Metcon count towards your Row Challenge totals!.

   

There’s nothing like a game of “Rock, Paper, Scissors” to decide who goes first on a Partner WOD.  Yes, this really happened!