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Wednesday, September 28th 2016
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  • Cove News + WOD
Wednesday, September 28th 2016
  • 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
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September 27, 2016

Wednesday, September 28th 2016

CrossFit CoveBlog

WEDNESDAY WINS!We love to celebrate the ‘wins’ of our athletes (both big and small) but we especially love when these wins affect life OUTSIDE the box.  Today we celebrate Robyn Z, who continually improves her fitness by working hard, attending regularly, taking rest days when needed and always putting form first.  dsc_56433

Some of you might not know she is Air Force, but you probably DO know that this means she HAS to maintain a level of fitness for her job (not just for her life).  Well, she’s doing a GREAT job at both!

In addition to her service with the US Air Force she is also a mother of two great boys. Part of her military responsibility is to regularly participate in PT (which is tested regularly). Not only do you need to meet a minimum threshold with these tests but reaching high level or preparedness is important to her job and advancing within her career. Robyn just took her PT test on Monday and killed it with a 95.5%. 
They test many body weight movements, running endurance and also check your weight and waist circumference. Robyn actually weighed the exact same weight but her measurements were much better!  Just goes to show you that the scale does not tell the whole story. 
One of the big parts of the test most dread is the timed 1 1/2 run. In the past she has had another person to pace against, but this time she didn’t have a rabbit to chase. She ended up just doing her thing and trying her best… and surprised herself as she kept passing most of the 20 year old men. Not only did she finish in the top of the field, she ended up completing the run and realized that she wasn’t even really tired.  Great job Robyn and thank you so much for your service to this country and for being a driving force here at the Cove!
 

FRESH START CHALLENGE

STRENGTH WOD

 Work up to a heavy set of 3 Push Press

WOD

“TABATA FUN”

(20 seconds work, 10 seconds rest for 8 rounds each)

Wall Balls Ab Mat Situps Box Jumps/Stepups

What the heck is a Tabata? And why do we love them?  There are lots of reasons, but most experts agree that these four are the top benefits:

BURN FAT

Tabata training will raise your metabolism and heart rate in no time. Because you are going at such a high level of intensity, your body has to work much harder to keep up. Your metabolism will stay at a high not only during the workout, but after the workout as well. This means that your body will be burning fat even when you aren’t doing anything.

PROTECTS MUSCLE TISSUE

With the short amount of time that it takes to get a good workout, you won’t be eating away at any muscle tissue as you might during long duration workouts. It places immediate stress on muscle tissue, which tells your body that more muscle tissue is needed.  As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.

SHORT ON TIME

No matter how busy you are, all it takes is four to eight minutes of this high intensity workout to get a great workout in. The availability of this workout is time saving in itself, as you can ‘tabata’ many movements (they are GREAT for travel WODs!)  All you need is your own body weight for many of these!f

AEROBIC AND ANAEROBIC CAPACITIES INCREASE

The anaerobic capacity, which represents the maximum amount of energy that can be produced by our body in the absence of oxygen, and the aerobic capacity (the maximum oxygen uptake capacity) are both increased. According to recent studies, participants who underwent a Tabata sprint training had their aerobic capacity increased by over 14% and a 28% increase in their body’s anaerobic capacity. 

COVE SKILL WOD

For 8 minutes:

Min 1: 1 Turkish Get Up on each arm

Min 2: 20 Banded Pull Aparts

WOD

800 Run

10 Strict Press

80 Double Unders

1 Round

400 M Run

10 Push Press

40 Double Unders

2 Rounds

200 M Run

10 Push Jerks

20 Double Unders

3 Rounds

Fitness: 95/65

RX: 115/75

RX+: 135/95

22 min Time Cap

Coach’s Tip: Today will be heavy on the shoulders so if you are having any issues, talk to the Coach and we can scale appropriately!  Try to stick with the same weight for each movement; while the jerks will be ‘easier’ at the end, you will be fatigued so it will be more challenging than you think!

 

Brianna looking great during a BIG set of swings!img_5519
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Tuesday, September 27th 2016 Thursday, September 29th 2016

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FIRST SESSION (SESSION FULL)

– Monday, March 8th at 7:00 PM
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SECOND SESSION

– Monday, March 22nd at 7:00 PM
– Tuesday, March 23rd at 7:00 PM
– Thursday, March 25th  at 7:00 PM

 

 

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