Skip to content
7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Saturday, October 24th 2015
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Saturday, October 24th 2015
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
IMG_6139
October 23, 2015

Saturday, October 24th 2015

CrossFit CoveBlog

WE LOVE A GOOD EMOM!

Today you’ll see we’ve programmed something a little different.  We have a longer EMOM with Rowing and Snatches, but the goal is similar to our singular movement/shorter EMOMs.  For those who might not know much about EMOMs, here’s why we love them… 

What is it?EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.What are the benefits?-Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. If you take 20 seconds to perform the lifts the first minute and 30 seconds the second minute, you are likely taking more time between reps or are showing fatigue.  And for the row, if you accumulate fewer meters per :30 seconds you can tell that you’ve fallen off pace.  This isn’t a BAD thing, but rather a great awareness tool.-Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills.-Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? What could you do better?
For the row you have a  built in :30 rest and with the Snatch you should have more than that.  Use that time to reflect on your reps because luckily EMOMs allow you to redo the work at the start of the new minute!

 

STRENGTH WOD

Take 15 minutes to build up to a 1 RM Snatch
 

WOD

 
For 20 Minutes:
Even Minutes: 30 seconds of rowing for meters 
Odd Minutes: 3 Snatches at (70-80% of 1 RM)
Score total meters (we will put the weight used for snatches in the notes)
 
 
 
The Nooners rocking some wall balls…
IMG_6139
]]>

Friday, October 22nd 2015 Sunday, October 25th, 2015

Related Posts

MINI PR PLATES

Blog

MINI PR PLATES

WELCOME COACH CARLOS

Blog

WELCOME COACH CARLOS

Blog

FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS

Upcoming CrossFit 101 Classes

FIRST SESSION

– Monday, April 12th at 7:00 PM
– Tuesday, April 13th at 7:00 PM
– Thursday, April 15th  at 7:00 PM

SECOND SESSION

– Monday, April 26th at 7:00 PM
– Tuesday, April 27th at 7:00 PM
– Thursday, April 29th  at 7:00 PM

TBD

 

 

 

Class Schedule
Drop-In

WOD Search

  • Privacy Policy
  • View Our Waiver

HOWARD COUNTY

7175 Oakland Mills Road, Suite M
Columbia, MD 21046
Tel: (443) 583-4351
Copyright 2020 © CrossFit Cove. All rights reserved.
Site by: MariaVida Creative