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Wednesday 10/17/2018

STRENGTH

 

2 Push Press + 1 Push Jerk x 2

Set 1- 50%

Set 2- 55%

Set 3- 60%

Set 4- 65%

Set 5- 65%

** 1 set = 6 total reps. Weight should be low, we are deloading.  Focus is on speed, technique and moving the barbell efficiently!

 

P/PP Scales:

– Off the rack

– Can opt for strict press + push press if jerk feels like too much pressure

– Modify percentages as needed

 

WOD

 

For time:

50 – 40 – 30 – 20 – 10

1 Arm DB Snatch Alt DB Snatch

*20 Wall Balls after each set (100 total)

 

*18 min time cap

 

Fitness-  35/25

Performance/Open-  50/35

 

P/PP Scales:

– Hang snatch w/ DB

– Modify weight & volume as needed

– Play around with foot position for wall balls to find optimal position (less about squat depth and more about comfort during the movement, especially in third trimester)

 

Coach’s Tip:  Getting back to some complexes for our strength cycle.  This is more of a deload week so the focus is on technique and barbell speed.  For the metcon, make sure you are getting the hips down and back flat each rep.

COACHING UPDATES!

COACHING UPDATES

It’s bittersweet as we officially announce that two coaches are going and two are coming.  As most of you know, Coach Stephanie and Coach Sarah are relocating to New York and Virginia, respectively.  Family and careers are pulling them away physically, but the mark they have made will last forever!  It’s rare to have people make such an impact so quickly, and both of these incredible women did exactly that here at the Cove.  We have loved having them as long as we did and insist that they find reasons to come visit us all often!

While it won’t be easy to fill their shoes, we are proud to welcome Madison and Daniel Park to the coaching staff!  If you’ll recall, they’re the couple who dropped in the morning of their wedding (really), added to our community instantly and are some of the best movers and athletes we’ve had the privilege to work with.  They’ve both competed in Regionals in 2016 and bring extensive experience in CrossFit and coaching to the Cove with them. You’ll see them shadowing classes over the coming weeks, but please give them a warm Cove welcome!  Here are a few nuggets that will help you get a sense of what makes them tick!

MADISON

  • Madison grew up here in Howard County and taught math at Long Reach High School (where she first met Daniel!).
  • She did competitive jump rope with the Kangaroo Kids for 12 years and helped to coach for 8 of those years.  Seeing her with a rope is nothing short of amazing; and she’ll be coaching the jump rope clinic with Coach Marina on Sunday, 11/4
  • After she stopped competing in jump rope, she started doing and teaching group fitness classes to get her exercise.  We might have to see what Paul K and Madison can do for us!
  • She started her CrossFit journey in May of 2013 towards the end of her first year of teaching when she lost sense of her previously well-rounded self. She was mentally and emotionally drained from working so hard and not always being able to see success. Like many of us, she started CrossFit to find time to be HERSELF.  Just Maddie, not just “Ms. Miller the Teacher”.  She wanted to be able to work hard at something and fail, but not take it personally. She says CrossFit has been more helpful for her mental health than her physical health.  I’m sure many of us can relate to this!
  • She also loves doing yoga, hiking, and being outdoors.

 

DANIEL

  • Like Madison, he was born and raised in Howard County, Maryland.
  • He lived in California for 3 years, but is now back in Maryland for the long term.
  • He started CrossFit in 2014 to find an exercise program after phasing out of 15 years of Tae Kwon Do (4th degree black belt) and a couple years of globo-gymming it up. And apparently Maddie posted about CrossFit on Facebook (before they started dating) and he wanted an excuse to reach out to her — and look where they are now!
  • His big CrossFit claim to fame in CrossFit’s Regionals 2016 was during a HS walk event and getting some air time:  Link to Video.
  • While that video is a MUST WATCH, he can do much more with his handstand work.  He can actually brush his own teeth doing a headstand!  
  • Oh, and last… but certainly not least, he successfully completed the Cinnamon challenge!

If you haven’t met them yet, please seek them out and introduce yourself.  We are so lucky and grateful they found their way to us — so let’s tap in to their knowledge and maybe hit a handstand (or cinnamon) challenge too!

 

GYMNASTICS

 

Pull-Up Cycle

EMOM for 8 minutes:

5 Strict Pull ups

or

8 Barbell Rows (wide grip) (barbell on the rack, pulling body to the bar)

 

Muscle-Up Cycle

EMOM for 8 minutes:

1 Muscle up + 1 Dip x 4

or

3 Elevated Ring Rows

3 Transitions

3 Dips

 

P/PP Scales:

EMOM 8

Even: 8-10 Ring Rows or seated banded rows (wrap band around rig, sit in L-sit and row with band)

Odd: 5x Is / Ys / Ts

 

WOD

 

12 min AMRAP:

2,2,2…4,4,4…

Hang Power Cleans

Box Jump Over

Toes to Bar

*continue to add 2 reps to each movement each round

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Scales:

– DB hang cleans

– Low box lateral step overs OR banded lateral shuffles (reps for each side ie: 2 to the left / 2 to the right / 4 left / 4 right, etc etc)

– Sub seated or standing plate raises for T2B

 

Coach’s Tip:  Switched out gymnastics work up to Tuesday to work on our pulling at different times during the week (constantly varied, GPP).  Focus for today is on the gymnastics.  The metcon weights should be light and fast with big sets throughout.

Mr. & Mrs. Park are now Coach Madison and Coach Daniel at the Cove!

FALL INTO HEALTHY HABITS NUTRITION CHALLENGE!

Summer has come and gone and the holiday season is quickly approaching. Let’s clean up our nutrition and begin to establish healthy habits that will carry us through to 2019.

This challenge will be individual vs team. It will be 4 weeks to focus on your health and performance. We will focus on clean eating. We will provide you an outline and guidance of how to build your meals to aid in greater success. You will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.

This Challenge will be led by coach Brittany and will last 4 weeks. To learn more about her check out our FLEX Nutrition Page

The cost is $65 and includes the following:

  • Kick off Meeting and baseline workout Sunday October 28th at 10am
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
  • Official start on Tuesday October 30tht
  • End challenge on Sunday November 25th
    • Scans and post challenge workout will be completed
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end
    • 8-9:45 AM on October 28th
    • 9-11 AM on the 25th of November
      • Body Scan times are set. If you can not make these times you can still participate in the challenge

Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge. Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. This challenge is for those that are looking for fat loss, muscle gain, increased performance and just overall enhanced nutrition.

Let’s Fall Into Healthy Habits together!  Sign up with the link HERE!

WOD

 

5 Rounds for Time:

500/400 M Row

15 Burpees

12/9 Cals on Assault Bike

6 Front Squats

 

*25 min time cap

 

Fitness: 115/75 (9 Front Squats)

Performance: 165/110

Open: 205/135

 

Coach’s Tip:  Switching it up this week by starting off with a longer metcon with a lots of variety.  Front Squats will start on the ground but pick a challenging weight that you can do unbroken.

 

Smiling? Or pain cave?

Saturday 10/13/2018

STRENGTH

 

Every 90 Seconds for 12 minutes:

1 Squat Clean + 1 Front Squat + 1 Jerk (split or push)

 

P/PP Scales:

From rack – sub 2 front squats + 2 jerks

 

WOD

 

EMOM for 10 min:

3 Squat Cleans

Max Doubles

 

Fitness: 95/65 (3 cleans + 3 squats)

Performance: 155/105

Open: 185/125

 

P/PP Scales:

3 front squats from rack

Sub max slam balls for doubles (can opt for bike)

 

Coach’s Tip:  Lots of skill work for Cleans today.  For the EMOM, feel free to push the weight a little bit as long as you can get a few DUs/SUs in each round.

Friday 10/12/2018

PARTNER WOD

 

“Big Helen and a D-ball”

4 Rounds for Time:

400 M Run x 2 (partner relay style)

42 KB Swings

24 Pull ups

12 D-ball Over the Shoulder

 

*35 min Cap

 

Fitness-  35/26

Performance-  53/35

Open-  70/53

 

P/PP Scales:

Sub 2 minute bike or row

Russian KB swings

Sub ring rows for pull ups

Use slam balls (20# or 30#) for dballs (smaller and easier to pick up w/ a belly!)

 

Coach’s Tip:  Reintroducing the D-Ball today.  Coaches will go over how to lift them most effectively.  Split all the work up however you want (minus the run).

Thursday 10/11/2018

JUMP ROPE CLINIC!

Join us on Sunday,  November 4th as we tackle Double-Unders!  We will be hosting THREE separate 30-45-minute sessions back-to-back — each session dedicated to different levels of proficiency.  We will start at 9am with the “Novice” session.  This is for athletes trying to get their first double under, or have done a double, but cannot put more than one together.  The intermediate session will be designed to serve the athlete who has some doubles, but is looking to get better at stringing bigger sets together.  The 11am “Proficient” session will be for those who can string large sets (30-50) and are looking to increase efficiency in workouts.  You are welcome to come to multiple sessions!  We will put a sign up board at the gym so please reserve your spot.  The gym will be open for Open Gym that day, but the space and equipment priorities will go to the clinic.  Thank you in advance for your understanding!

 

 

WOD

 

4 Rounds for Time:

10/8 Cal Assault Bike Sprint

20 DB Step ups on a box

10 Burpees

Rest 1 minute

 

*20 min Time cap (with rest)

 

P/PP Scales:

Optional unweighted step ups or side steps

Modified Burpees

 

CORE

 

For 7 minutes

:20 High Plank

:20 Side Plank R

:20 Side Plank L

**Rest when needed, but try to go all the way through

 

P/PP Scales:

Side planks & bird dogs

 

Coach’s Tip:  A hard sprint rest workout today.  Assault bike should be 1 minute, step ups should be about 2 minute or less and 10 Burpees should be about 1 minute.

 

Simone throwing down…

JUMP ROPE CLINIC

JUMP ROPE CLINIC!

Join us on Sunday,  November 4th as we tackle Double-Unders!  We will be hosting THREE separate 30-45-minute sessions back-to-back — each session dedicated to different levels of proficiency.  We will start at 9am with the “Novice” session.  This is for athletes trying to get their first double under, or have done a double, but cannot put more than one together.  The intermediate session will be designed to serve the athlete who has some doubles, but is looking to get better at stringing bigger sets together.  The 11am “Proficient” session will be for those who can string large sets (30-50) and are looking to increase efficiency in workouts.  You are welcome to come to multiple sessions!  We will put a sign up board at the gym so please reserve your spot.  The gym will be open for Open Gym that day, but the space and equipment priorities will go to the clinic.  Thank you in advance for your understanding!

 

 

CLASH PHOTOS!

 

We couldn’t decide which were keepers, so we kept ’em all!  Here’s a MASSIVE album from the epic 4th Annual Clash at the Cove!  Once again, a HUGE thank you to all that participated as an athlete, volunteer or spectator.  It was a day we will never forget!

CLASH AT THE COVE 2018

 

STRENGTH

 

Push Press

2-2-2-2-2

*increase weight each set

 

P/PP Scales:

From rack – be mindful of rib cage – stay ‘stacked’, ribs over hips, avoid rib cage flaring

 

WOD

 

3 Rounds for Time:

20 Box Jump

25 Russian Swing

30 Sit ups

500/400 Row

 

*20 min Cap

 

Fitness-  35/26

Performance-   53/35

Open-  70/53

 

P/PP Scales:

Sub walking lunges (optional weighted) for box jumps

Sub light & fast slam balls for sit ups

 

Coach’s Tip:  Kettlebell weight for the swings should be a weight that you can do unbroken.  Each round should be around 5-6 min.  If you start off slower than that, scaled down some reps somewhere.

Steve and David competing against each other, yet rocking some synchronized pull ups…

CLASH AT THE COVE PHOTOS!

CLASH PHOTOS!

 

We couldn’t decide which were keepers, so we kept ’em all!  Here’s a MASSIVE album from the epic 4th Annual Clash at the Cove!  Once again, a HUGE thank you to all that participated as an athlete, volunteer or spectator.  It was a day we will never forget!

CLASH AT THE COVE 2018

 

STRENGTH

 

Overhead Squat

5-5-4-4-3

*increase weight each set

 

P/PP Scales:

Off rack – can opt for no weight (PVC pipe)

Or back squats if OH position is no longer comfortable

 

 

WOD

 

6 Rounds for Time:

3 Power Snatch

3 Hanging Snatch

6 Push ups

6 Hand Release Push ups

200m run

 

*16 min Cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Scales:

6/side hanging DB snatch

Box / incline push ups

1 minute assault bike

 

Coach’s Tip:  Overhead Squat should be the main focus for the day. The metcon needs to be at a weight that you are going unbroken with. The rounds should be around 2:00 each.

The Clash crew in full force…

Monday 10/8/2018

THANK YOU

 

Thank you just doesn’t seem enough to express our TREMENDOUS appreciation to all of you.  This weekend was everything we hoped for (and more) and we couldn’t be more grateful to have such an amazing community at the Cove.  We have countless photos and stories to share and will be posting in the coming days, but the memories have been engrained forever.

We would like to extend an extra special thanks to our incredible volunteers.  From the transition of gear between WODs… to scoring… to judging… without them and their generosity none of this would have been possible.

Because there are hundreds of photos, I’ll be posted them UNEDITED tomorrow on Flickr.  You’ll be able to download them and edit as you’d like!  Stay tuned for the link!

 

 

GYMNASTICS

 

Pull-up Cycle

4-5 sets:

15-20 Second Wide Grip Chin above the bar hold

10 Barbell Rows (barbell on pull up bar)

10 Leg Raises (laying on the ground)

 

Muscle-up cycle

EMOM for 7 min:

4 Muscle ups

or

(on low rings)

4 Ring Rows (false grip)

4 Turn Overs (false grip)

4 Ring Dips

 

P/PP Scales:

10 Barbell J-hook rows or ring rows

10 Box Dips

10 Is / Ys & Ts

 

 

WOD

 

For time:

___ Double Unders

20 Hanging Power Clean

60 Wall Balls

20 Hanging Power Clean

___ Double Unders

 

*15 min time cap

 

Fitness: 200 Singles  (95/65)(14/10)

Performance: 100 Doubles (135/95)(20/14)

Open: 150 Doubles (155/105)(20/14)

 

P/PP Scales:

Athlete’s choice: sub rope waves or 10 assault bike cals for doubles

DB Power Cleans

Mod Wall Ball weight or volume as needed

 

Coach’s Tip:  Gymnastics cycle will be coming to a close soon and will end at 8 weeks.  Keep hammering your form and focusing on technique and building strength!  The Double Unders should take 2-3 minutes and the Hang Power Cleans should be a load that you can move in sets of 5-8.

IMPORTANT CLASH DETAILS: PLEASE READ!

CLASH AT THE COVE:

WHAT YOU NEED TO KNOW!

First of all, we couldn’t be more excited for this Saturday!  We have an amazing roster of athletes competing (many for the first time ever) and we know this place will be filled with an energy that only this community is capable of.  We also have several incredibly generous athletes who are volunteering their time to judge/score/manage equipment to ensure this event is everything we hope it will be.  THANK YOU to EVERYONE who is participating!

 

THERE’S A POTLUCK AFTER!

In typical Cove fashion, everyone wants to know “where’s the after-party?!”.  We initially intended to head out to a bar afterwards, but because people will likely be tired and sweaty after (and hungry) and we have so many families with kids that make it difficult to do that, we decided to have a potluck celebration at the gym!  That means we are asking you to bring something to share.  PLEASE BRING SOMETHING.  We will put out the grill and be providing hot dogs, but please bring something yummy to add to the table. Meat to grill, a side, desserts or drinks… anything is welcome and appreciated!  If we find people still have the energy after that, THEN we can go out to a local pub.  But when your heats end, please stick around for the awards ceremony and pig out session after. You WILL be hungry and it WILL be a blast!

 

THERE ARE NO CLASSES SATURDAY!

If you are not participating as a volunteer or athlete, please come and show your support by cheering them all on!  They gym will be closed for this event so there are no classes happening (and, unfortunately, we cannot permit anyone to come do their own workouts either), but we would love to see you there!

 

WHAT’S WOD 3??

We have to keep SOMETHING a surprise!  CrossFit’s founder, Greg Glassman, is famous for saying “We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.”   While this workout is “unknown” for now, we promise you’ll be ready for it.  The unknown is what we train for, so let’s put it to practice at the Clash!  We will announce the workout AFTER the second WOD.

 

IF YOU HAVEN’T SUBMITTED A TEAM NAME, DO SO!

You will see we still have LOTS of blanks spaces for team names!  If you don’t submit one, we will come up with one for you.  Please email Coach John at john@crossfitcove.com.

RX TEAMS

SCALED TEAMS

 

THE SCHEDULE IS SET!

Please see the below schedule for ESTIMATED times for all the day’s events.  We strive to stay precisely on time, but we could run a few minutes late (OR EARLY) so please be aware of the heats happening in front of you.  We will be making countless announcements day-of, so your likelihood of missing an event is VERY slim, but you please pay attention to the day’s flow of events.   Your team number is the same number as listed on the TEAM ROSTER list above.

 

 

 

 

 

PARTNER WOD

 

5 Rounds for Time:

400 M Run with 1 med ball (Run together, pass off med ball)

10 Synchro Burpees

15 Synchro Deadlifts

20 Synchro Med Ball Squat Cleans

 

*30 min time cap

 

Fitness: 115/75

Performance: 155/105

Open: 185/125

 

P/PP Mods:

Sub 200m medball carry (fast walk)

Sub 10 Slam Balls or Modified burpees

 

Coach’s Tip: Fun synchronized partner workout that will be on the longer end of the timing.  The run is done with one med ball that people pass back and forth.  The deadlift weight should be light and unbroken.  Both partners must work at the same time.