Categorized as: Uncategorized

Friday 8/23/2019

WOD

 

“Are you done yet?”

 

AMRAP in 20 minutes:

8 DB Drag Pulls (4 each arm)

8 HSPU

 

Partner must be doing SU or DU while other partner is working. Partner cannot accumulate rounds/reps unless the other partner is jumping rope

 

Fx: Pike Pushup, 25/15

P: 35/25, Kipping

O: 50/35, Strict

 

FINISHER

 

Max Plank Hold

4 minute cap (both partners go at the same time)

Total score = accumulated sum of both partner’s plank

e.g. perfect score for team = 8 minutes

 

Coach’s Tip: If using Pike Pushups as a scale for HSPUs, really focus on your positioning and keeping the press to more of an overhead press (versus an incline pushup).

THANK YOU FX TEAM!

THANK YOU FX PHYSICAL THERAPY!

A huge thank you to the team at FX Physical Therapy for coming in give give free Movement Screenings! We hope those lucky enough to secure a spot were able to evaluate their  mobility, movement quality, and symmetry. As we’ve discussed, the services they provide can be a useful tool for addressing pain, preventing future injuries, or optimizing performance.

If you missed the sessions or  want to book personal follow up sessions (or have any questions) feel free to hit up Jeff Fairman. While we can’t offer these for  free, Jeff and his team are amazing and will be happy to set something up for you!

WOD

 

“Third Time’s a Charm”

 

AMRAP in 3 min

Rest 1 min

AMRAP in 6 min

Rest 2 min

AMRAP in 9 min

 

*Try to get as far as you can in the chipper in the allotted time. You start at the top when you begin each AMRAP

 

5 Deadlift

10 Hang Power Cleans

15 Front Squats

20/15 Calorie Row

25 Shoulder to Overhead

30 Alternating DB Snatch

35 Pull Ups

40 Bar Facing Burpees

 

Fx: 95/65, 35/25, Ring Row

P/O: 135/95, 50/35

 

Coach’s Tip: Three separate AMRAPs that all start at the top with Deadlifts.  Who is going to get past a full round during the 9 min part?!

 

Pino!  Smirking or in the pain cave?!

 

Wednesday 8/21/2019

 

COVE ACCESSORY WORK

The general goal of our programing is to increase our athletes capacities to do work. We use constantly varied, functional movements, performed at high intensities to achieve this goal and have had great success with it. In an effort to build on this philosophy in our programming we have added some additional “Accessory Work” recently. These pieces that are designed to increase mobility, stability, core strength, body awareness, tendon and ligament strength, and generally bulletproofing of our bodies from the demands of our training.

Working in conjunction with Jeff Fairman of FX Physical Therapy (looking forward to tomorrow’s free movement screens) we are continuing to tweak and improve our programming to create the best experience for our community of amazing athletes at the Cove. We all “enjoy” those killer metcons that challenge us and this additional programming will allow you to  go harder and ensure that you are safe as you push those limits.

 

MOBILIZATION

3 sets of 12 reps-

Band Pullaparts (palms up)

Shoulder Extension Bridge

Kneeling KB Adductor Mobilization

 

WOD

“Skill and Power”

4 rounds-

5/3 Ring MU

2 Tire Flips

200m Run

*Just run to 200m mark and do tire flips before returning back to the gym

Time Cap: 15 min

 

Coach’s Tip: Gymnastics and strongman work for today.  Pick a scale for the Ring MUs that is challenging and needs work, but won’t fatigue you to the point where you start failing reps.

Tuesday 8/20/2019

WOD

 

Mystery WOD

 

Yes, you waited up until 8pm for this

 

Coach’s Tip: Show up.

Monday 8/19/2019

WOD

 

“Respect your elders”

4 rounds-

__ DU

__ Squat Snatch

__ Wall Balls

 

DU reps = 100 – Your Age

Squat Snatch = (100 – Your Age) divided by 6 (round up)

Wall Balls = (100 – Your Age) divided by 3 (round up)

 

Time Cap: 20 min

 

Fx: 2:1 Single Under, 75/55, 14/10

P: 115/75, 20/14

O: 135/95, 20/14

 

FINISHER

 

“Age is just a number”

Burpees to a target

Reps: 100 – your age

Time Cap: 5 min

 

Coach’s Tip: Lots of math.  Make sure you do it before coming to class.

POOL WOD 9AM – 11 AM

 

POOL WOD TOMORROW!

Thank you to Steve and Kim Michelotti for hosting our annual Cove Pool Wod. It is perfect for all athletes regardless of your swimming experience. You can find out more information about that event here.

 

 

 

 

OPEN GYM – 9AM to 11 AM

We have an abbreviated open gym schedule tomorrow from 9 AM to 11 AM.

Yoga will return next week.

 

METCON

“Respect your elders”

4 rounds

__ DU

__ Squat Snatch

__ Wall Balls

DU reps = 100 – Your Age

Squat Snatch = (100 – Your Age) divided by 6 (round up)

Wall Balls = (100 – Your Age) divided by 3 (round up)

Time Cap: 20 min

Fx: 2:1 Single Under, 75/55, 14/10

P: 115/75, 20/14

O: 135/95, 20/14

Finisher

“Age is just a number”

Burpees to a target

Reps: 100 – your age

Time Cap: 5 min

Saturday 8/17/2019

STRENGTH

 

EMOM for 10 minutes:

3 Front Squats

*Increase as necessary

 

WOD

 

“Death by Thrusters”

 

Death by = Every minute on the minute, you complete __ # of thrusters for whatever minute you’re on.

e.g. If you’re on minute 1, you do 1 thruster, next minute you do 2, etc etc.

 

Hard Cap: 20 minutes

 

Fx: 75/55

P/O: 95/65

 

 

Coach’s Tip: Plenty of Thrusters and Front Squats today.  For Thrusters, ride the weight down to the bottom of your squat then use you legs to drive out of the bottom, use your hips for the upward power, and finish the movements off with the shoulders.

IT’S BRING A FRIEND FRIDAY!

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

POOL WOD RSVP 

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

 

Bring a Buddy Partner WOD

(Shared Reps)

 

AMRAP in 25 minutes:

30 Medball Squat Cleans

30 Box Jumps

30 TTB

 

*Every 5 minutes, partners must first complete 7 burpees (with high fives) before proceeding

 

Fx: Hanging Knee Raise or Hanging Leg Raise, Box Step Ups, 14/10#, 20/18″

P/O: 20/14, 24/20″

 

Coach’s Tip: The Med Ball Squat Cleans are way trickier than they sound.  They will tire the legs out so make sure you jump high enough on the Box Jumps.

 

Coach Maria teaching the virtues of a great “shrug”!

Thursday 8/15/2019

 

 

 

FREE MOVEMENT SCREENING

WITH FX PHYSICAL THERAPIST 

 

In an effort to get a better understanding of your physical strengths and limitations we are partnering up with FX  Physical Therapy to provide FREE Movement Screening next Wednesday (21 August from 4-7).  The Movement Screen is a total body screen performed by FX Physical Therapists and created specifically for the CrossFit athlete. It is designed to evaluate mobility, movement quality, and symmetry. Feedback provided can be a useful tool for addressing pain, preventing future injuries, or optimizing performance. You can sign up for a 15 minute slot at the whiteboard with either of the FX Therapist. The therapists will use your email to send you more detailed feedback after the screening.

POOL WOD RSVP 

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

STRENGTH

 

5 rounds-

4 Man Makers

3 Rope Climbs

200m Run

 

Time Cap: 20 min

 

Fx: 20/10# DB, 2:1 Rope Climb Scale of Choice

P/O: 35/25# DB

 

MOBILITY

 

3 x 10 reps each

Rear foot elevated split squat

Banded scap push up

KB partial get up

 

Coach’s Tip: Man Makers are a new(ish) movement that we haven’t done a lot of but you should be able to do all 4 reps in a row each time.  Pick a Rope Climb Scale that will challenge you.

COVE FANTASY FOOTBALL

 

Wes K. (now officially known as “The Commish”) has decided to head up a CrossFit Cove Fantasy Football League. We have 8 teams signed up so far and we could use four more teams if anyone is interested. For a little extra spice for this league, each week the team that has the least number of points that owner owes a penalty of 50 burpees. If you are interested in signing up email us info@crossfitcove.com

 

 

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

POOL WOD RSVP

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

STRENGTH

 

Clean

5 sets of 3 (12 min to build up)

 

Must be unbroken, can be power or squat. First working set should be ~55% of 1RM

You can also mix and match (aka 2 power + 1 squat, 1 power + 2 squat, etc.)

 

WOD

 

4 rounds-

25 Wall Ball

15 Power Clean

5 Bar MU

 

Time Cap: 15 min

 

Fx: 1 Ring Row + 1 Dip (any type) = 1 Bar MU, 75/55, 14/10#

P/O: 95/65, 20/14

 

Coach’s Tip: Light weight Power Cleans during the metcon so don’t get sloppy with form.  Wall Balls and Power Cleans should be done in 1-2 sets each.