Today we shine a light inward and celebrate one of our great Coaches… Josh H! Josh has been doing some amazing things, both as an athlete and as a Coach and we wanted to do some bragging on his behalf and take a moment to recognize “The Hip”!
If you don’t know Josh, get to one of his class NOW. While he’s typically motivating the morning crew, he’s starting to pick up some evening hours too. In fact, spending more time at the gym and building stronger and better athletes is his primary goal — so much so that he’s looking to buy his first home in the area to be closer to the Cove!
He’s usually the loudest voice in the room, but also the kindest. His caring nature (even when shouting VERY loudly) is remarkable. He sincerely wants and wishes nothing but the very best for the people in this community, both inside and outside the box. He knows when to push you and when you need lifting up. He’ll get you to do the most ridiculous things in a warm up (hello, partner carries?!) but will also drill you to perfection on an Olympic lift.
As an athlete, he’s on a trajectory that’s pretty unfathomable for some. Sure, you could argue that he’s young, a former college baseball player and should be fit. But no one works harder at this than he does… and he’s earned every PR badge and low time on benchmark WODs. And it’s fun to watch him take what he does to the local competitors. Not only is he always a top performer, just like here, he quickly becomes a fan favorite.
We’re not sure what we’ve done in a former life to deserve people like Josh, but we feel lucky as hell. When you see him, give him a fist pump (if he didn’t already get to you first) and tell him to keep up the good work. He’s the kind of guy that would give you the shirt off of his own back — that is, if he ever wore one.
HOLIDAY WOD AND POTLUCK NEXT FRIDAY!
If you are in town, please come on over for the 6:30p Friday class and stick around after for the Holiday WOD and Potluck! Celebrate the holidays with your Cove Family and get in a great workout! For those of you familiar with this tradition, it will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, 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 while that’s the format, you won’t know the movements until the big day! All classes that Friday will be the “12 Days of Christmas WOD” so if you can’t make it that night, you’ll still be able to tackle this awesome workout!
WOD
25 Overhead Squats
25 Bar Facing Burpees
35 Front Squats
35 Burpees over the bar
45 Back Squats
45 Burpees
28 MINUTE TIME CAP
Fitness: 55-75-95/15-35-55
RX: 75-95-115/35-55-75
RX+: 95-115-135/55-75-95
Coach’s Tip: For any of you who did Saturday’s workout, you know what high repetition squatting feels like. BUT, today’s starts out with a much lighter weight and gets progressively heavier with each barbell movement. We will spend plenty of time warming you up and getting those hips and quads ready, but don’t let the burpees fool you. This will quickly become a burpee WOD, with three different flavors of them totaling 105. PLEASE SCALE VOLUME AND WEIGHT ACCORDINGLY! For the first set of burpees, your shoulders will be tired from the OHS (even though the weight is light). The second set is “bar facing” so they not only take more time, they take more effort to step to the bar and jump with two feet. And burpees over the bar can be done laterally, so time is saved with a quick, low jump… but by the end of this workout they will feel very difficult. Let us say this again… PLEASE SCALE VOLUME AND WEIGHT ACCORDINGLY!
Besties Melissa G. and Angie B. take part in some of Coach Josh’s shenanigans!
