Wednesday, November 18th 2015

WEDNESDAY WINS

Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.  Sometimes the wins are personal goals that we set forth each year and sometimes they are dictated by others — like the US Army.

Today we congratulate Charles W. on his remarkable performance on his APFT (Army Physical Fitness Test).  He’s been with us since the beginning (almost) and has grown tremendously as an athlete. His movements have sharpened, his endurance has strengthened and he can move a lot of weight around — quickly.  We think he’s pretty fit, but we’re not the only ones who matter. 

For those of you who missed his FB post today he said “I did better than I have in a very long time (294/300 possible points). I haven’t done this well in almost 5 years.  I’ve also learned that I don’t have to run to get my cardio…13:51 for a two mile time!”

There’s an interesting subtext to his story for all of you runners out there.  Charles used to run all the time to try to improve his run time. Now he only runs with the Cove programming. Each time that is taken his PT test he has taken close to a minute each time (and he has taken THREE since joining the Cove). That’s THREE MINUTES off his time by not ‘running’.

Not only did he finish first today in the two mile run by a good bit, but Charles thinks he’s also improved his overall toughness.  If we learn anything from a brutal WOD, we know we can he can go “deep into the pain cave” (as Coach Brian likes to say) and keep pushing forward only to come out stronger.

STRENGTH WOD

8 Romanian Deadlifts

8 Bentover overhand grip barbell rows

3 Rounds

WOD

1 minute at each station 

Double Unders

Burpees

Sit ups

KB Swings

1 Min Rest

3 Rounds

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