It was great to have so many participants and spectators come to the Charm City Throwdown on Saturday. The Cove was represented in full force and we are so thankful for the participation on both the ‘athlete’ and the ‘athletic supporter’ side. It was also great to hear so many of you watched virtually, and thank you for Julie J. and Mike K. for making that possible!
More than anything, we hope it showed many of you that competition can be FUN. And if you’ve never done one before, you MUST consider doing our in house competition in two weeks! If you have not signed up yet, please do so on the White Board at the front of the gym. We hope you all caught the ‘competition fever’ after watching it all unfold this weekend and hope to have more names added quickly! If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!
As a reminder, THE CLASH AT THE COVE on October 15th from 10a – 2pm.The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!
If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get, and we will be in need of judges! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.
WEEK THREE FRESH START!
Hard to believe but we are already staring week three of the Challenge and are AMAZED by the progress everyone is making. More than anything, we are thrilled with the COMMITMENT to this process. From people doing ‘travel WODs’ while away to inspiring us all with great Paleo recipes, this group is doing everything ‘right’! Keep up the good work! Today we add a new element to our training — the ‘Squat Clean’. We will be combining what we’ve learned on the Front Squat together with the Clean to get us there. But today we will learn using a medicine ball. Here’s a quick video to show you want you can expect!
FRESH START SKILL WOD
Medicine Ball Squat Cleans
FRESH START WOD
(Workout Of the Day)
COVE WOD5 Minute Window600m Run1 Round “Cindy”AMRAP Clean & Jerk Rest 5:005 Minute Window400m Run2 Rounds “Cindy”AMRAP Clean & Jerk Rest 5:005 Minute Window200m Run3 Rounds “Cindy”AMRAP Clean & JerkFitness: 95/65 (115/75) (135/95)RX and RX+: 135/95 (155/105) (185/125)
Coach’s Tip: The weights should challenging on the Clean and Jerks, but remember that the barbell will feel even heavier after all of that work before it — so pick your weight carefully! There is five minutes of rest baked in (much more than we are used to) and we want you focus on HIGH power output in each round. This means you should approach this as three separate five-minute sprint workouts. You should be exhausted after each round (probably lying on the floor, even)… we don’t want you ‘conserving energy’ or pacing because you know there’s another round coming.