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YOGA 8:15 & OPEN GYM 9A-NOON

YOGA SUNDAY AND OPEN GYM 9A-NOON!

Please join Katie F for another amazing session starting at 8:15. Shake off 19.1 with some amazing recovery — trust us, your body (and mind!) will thank you!  Open gym will run 9a to Noon as always.

 

MONDAY’S WORKOUT

For those of you getting a workout in, here’s Monday’s WOD!  Do your best to avoid Snatches or similar movements during Open Gym so you’re not overworking same muscles/motions for Monday!

METCON

“PR Sandwich”
AMRAP7
7 Power Snatch
7 Burpees

Minute 7-17 on the clock
Establish 1RM Snatch

Min 17-18 – Time for athlete to change barbell weight
And then at minute 18:00
AMRAP7
3 Squat Snatch @ 50% of 1RM Snatch
6 Bar Facing Burpees

Fx: 75/55 for first part
P/O: 95/65 for first part

Two Scores: Total number of Reps from both AMRAPs and the weight for the snatch

 

Is Hugo smiling or just delirious after 19.1?!

 

Saturday 2/23/2019

PARTNER WOD

 

3 Rounds for Time:

50 Deadlifts (non-working partner hugs the dball to their chest (no putting on shoulder))

40 pullups (non-working partner hangs from the rig)

30 sync pushups (alternating high fives between reps)

 

Time Cap: 24 min

 

Fx: 135/95#, 50/30# dball

P: 165/115#, 70/50# dball

O: 185/125#, 100/70# dball

 

ACCESSORY

 

3 rounds

:25 Hanging L-Sit

15 Hanging Knee Raise

Rest :45

Coach’s Tip: We are still getting in our Partner work this week after the rough Open workout.  Come get a solid workout in with a buddy and work on some gymnastics skills.

19.1!!!!!!

LAST CHANCE TO SIGN UP FOR THE OPEN!

IT’S HEEEEERE!  The 2019 Open kicks off with a classic CrossFit couplet of rowing and wall balls!  This is something most of us can do — its just a matter of hitting the movement standards and keeping moving!!!!  Classes will run as if everyone is participating.  You will each perform the workout and you will each act as a judge from someone else.
ONLY IF YOU ARE OFFICIALLY REGISTERED do you need to put the bottom part of your scorecard slip SIGNED into the bin on the table.  It’s an amazing day where we just up the ante and excitement a little bit. Other than that, it’s just another great workout at the Cove.  HAVE FUN!

 

METCON

 

“19.1”

15 minute AMRAP

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target, Women throw 14-lb ball to 9-ft target

Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-15: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target Scaled Teenagers 14-15: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target Scaled Masters 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

P/PP Mods

Modify volume / weight / wall ball stance / depth if necessary (no need to worry about standards while P/PP – but understand you cannot score this without hitting standards), on the row, maintain a stacked / upright chest of leaning back causes belly to cone. Exhale on the pull, modify volume as necessary

 

LAST DAY TO SIGN UP FOR THE OPEN!

LAST CHANCE TO SIGN UP FOR THE OPEN!

THE OPEN STARTS TONIGHT!  For the experienced athlete, it is the time of the year that gets us giddy.  This five-week, five-workout competition is held by affiliates and garage gyms around the world. Workouts are released online each Thursday (TONIGHT THE FIRST ONE IS RELEASED), and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.  Again, this isn’t about getting to the Games, it’s about getting better in general (and having fun while doing it).  Below is a list of those that have registered as of Wednesday night.  We hope this list will double by tomorrow!  If you are on the fence, TALK TO ONE OF THESE PEOPLE BELOW!!!

 

At the Cove, it becomes an event within the event.  Tonight after the announcement Coach John and Coach Josh will face off with the first workout after the 7:30p class (at approximately 8:30pm).  It’s a MUST WATCH Facebook event!  THEN, every Friday night we will get together for a ‘Friday Night Lights’ party.  We do the workout and all hang out and bask in its glory with food and drink pot-luck style afterwards.  It’s so much more than a weekly workout, it is a true community experience.  During the five weeks of the Open, we forgo our regular Friday partner workouts and the Friday workout IS the Open workout that week.  So if you think about it, you will really be doing the Open anyway… so you might as well sign up and make it official!  It costs $20 (goes to CrossFit headquarters, not us!) and it’s worth every penny.

 

METCON

 

EMOM in 20 min:

Min 1: __ Calorie Bike

Min 2: 18 Situps

Min 3: 10 Up-Downs

Min 4: 50 DU

 

*Up-Down = No pushup burpee

 

Fx: 10/8 Cal Bike, 75 SU

P: 12/9 Cal Bike

O: 15/10 Cal Bike, 12 GHD

 

P/PP Mods

EMOM20

For bike: Modify cals as needed / opt for 30 second working time domain

Sub medball twist & toss for sit ups (9/side)

If up-downs result in coning or excess pressure on belly – modify on a box or sub slam balls

Modify volume, sub singles OR 20 lateral side shuffles w/ band (10/side)

 

Coach’s Tip: Just some heavy active recovery work to help us get ready for anything thrown our way for the Open.  Get in, move around, stretch out, and get ready for Friday.

 

The night owls!  The men of the 7:30p class are all contenders for ‘best WOD face’ at next years’ awards….

Wednesday 2/20/2019

STRENGTH

 

Every 90 seconds for 12 minutes (8 sets):

2 Power Clean + 1 Split Jerk

*increase weight every set

 

P/PP Mod

If no longer using barbell for cleans, sub 4 split jerks changing stance after 2 reps (ie: 2 left leg in front / 2 right leg in front)

Can opt for same weight across – no more than 75% of 1RM – focus on keeping ribs stacked over hips

 

METCON

 

“13.4 Revised”

AMRAP in 11 minutes:

10 Clean and Jerk

10 TTB

 

Fx: Leg Raise, 95/65, every round add 10 pounds

P: 135/95, every round add 20/10 pounds

O: 165/115, every round add 20/10 pounds

 

P/PP Mod

Sub DBs for clean & jerks (if no longer working with a straight bar path)

Sub L-Sit plate raises for TTB – exhale as plate raises, inhale on lower

 

Coach’s Tip: 

Getting in some Olympic lifting and gymnastics work prepping for the Open.  The intended stimulus for the workout is 4+ rounds.  Use this as a guideline: Subtract your 1RM Clean and Jerk by 80 for guys and 40 for ladies.
Example of a guy with a 235# Clean and Jerk
235 – 80 = 155. Their starting weight for the MetCon should not exceed 155
For a girl with a 145# Clean and Jerk
145-40 = 105. Starting weight should not exceed 105#

Tuesday 2/19/2019

METCON

 

“Unforgiving”

27-21-15-9

Wall Ball

Cal Row

*After every round complete 50 UNBROKEN DU/SU

If at any point you trip up or stop on the DU before 50, you must start the set of 50 again.

 

Time Cap: 17 min

 

Fx: 14/10

P/O: 20/14

P/PP Mod

Modify volume as necessary

Modify the ‘lean’ in your row as needed to avoid coning. If noticeable coning, then focus on keeping ribs over hips, exhale on the pull, inhale on the return

*Option to disregard the “unbroken” jumping movement – modify volume as needed if still jumping OR sub 20 very light & fast Russian KB swings – focus on posterior and core engagement

FINISHER

 

4 rounds

1:00 Plank

30 Mountain Climbers

:45 Wall Sit (Hips @ parallel)

 

P/PP MODS

4 rounds

Modify plank as needed: on knees, alternate side plank or elevated plank on box or wall

Modify volume of mountain climbers if necessary – If too much pressure on belly, modify to elevated mountain climbers on box or sub wall shoulder taps

No mod on wall sit – just be sure to breathe into belly (inhale, fill belly, exhale, engage core – air should ’empty’ from belly)

Coach’s Tip: A light weight metcon sure to get the heart rate up and keep it up.  Make sure you have enough breath to do your DUs/SUs unbroken each set or else you’ll have to do them again.

THE OPEN STARTS THURSDAY!

What a weekend at the Cove!  Our first annual “Beat the Winter Blues” party was a huge success — all in around 50 people came to play indoor games, grill and hang out with fellow Covies.  This is just a preview of what you will expect for the next FIVE Fridays of the Open (see below). And a huge thanks to Katie F. and Peter for putting a great yoga/massage workshop for a huge group on Sunday.  Stay tuned to more amazing workshops courtesy of Katie (in addition to regular yoga classes on Sundays).  We are so lucky to have her!

 

LAST CHANCE TO SIGN UP FOR THE OPEN!

THE OPEN STARTS THIS THURSDAY!  For the experienced athlete, it is the time of the year that gets us giddy.  For those new to this CrossFit thing, the Open is something you MUST know about and we urge you to consider trying!  Last year we had almost 100 Covies participate in the Open, and this year we want to top that!
If you haven’t signed up yet or don’t know what it is, simply put, is the early stage qualifying round that determines who gets to go to the Games.  Given that most of us have no ambition of actually getting to the Games, the Open becomes a challenging and fun way to participate in a truly global CrossFit event.  It is a way measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards.  We should also add that it is one of the most FUN things we do at the Cove all year long.
This five-week, five-workout competition is held by affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.  Again, this isn’t about getting to the Games, it’s about getting better in general (and having fun while doing it).
At the Cove, it becomes an event within the event.  Every Friday night we
will get together for a ‘Friday Night Lights’ party.  We do the workout and all hang out and bask in its glory with food and drink afterwards.  It’s so much more than a weekly workout, it is a true community experience.  During the five weeks of the Open, we forgo our regular Friday partner workouts and the Friday workout IS the Open workout that week.  So if you think about it, you will really be doing the Open anyway… so you might as well sign up and make it official!  It costs $20 (goes to CrossFit headquarters, not us!) and it’s worth every penny:
  • You get to track your performances year over year to see improvements over time
  • You can see how your performance compares to everyone in your age division around the world and regionally (from global to state levels)
  • You become part of a cultural movement that consumes CrossFitters for an entire five weeks
  • You fortify the bond even further with your fellow Covies.  Like we said, this event is community at its finest!

 

STRENGTH

 

EMOM for 8 minutes:

3 Back Squats

*Start around ~65% of 1RM and increase weight on the minute

 

P/PP Mod

On back squats: avoid breath-holding, focus on relaxing core and pelvic floor on the way down and exhale and engage core on the way up

 

METCON

 

“The Grizzly Bear”

For time:

30 Bear Complex

 

Time Cap: 25 min

 

*At the top of every minute including 0:00, complete 3 burpees before each round

 

Fx: 95/65, Cluster+Thruster for those hesitant about back rack

P:115/75

O: 135/95

 

P/PP Mod

Focus on keeping ribs stacked over hips – avoid flaring rib cage in OH position

Can opt for DBs if belly impedes bar path – same movements – squats will be with DB in front rack / resting on shoulders

 

Coach’s Tip: Getting back into some Squat strength to start the week off.  Finish the day off with a solid barbell metcon.  The Bear Complex should take about 10 seconds each so, depending on fatigue, you should be able to get 2-4 each minute plus your burpees.

 

Yoga is better with a friend!

 

PARTNER YOGA AT NOON! OPEN GYM 9A – NOON

PLATONIC PARTNER YOGA SUNDAY!

Please join Katie F and Peter W for an amazing Partner Yoga & Massage Workshop this SUNDAY from 12 Noon  – 1:30pm. Please note this will replace our regular 8:15 Cove Yoga.  Open gym will run 9a to Noon as always!

So grab your friend, partner, or spouse for this special 90 minute workshop of stretching & relaxing.  This is NOT a “couples” event — it is a strictly platonic way of alleviating tension and stress!

Yoga Sunday at NOON!

PARTNER YOGA SUNDAY!

Please join Katie F and Peter W for an amazing Partner Yoga & Massage Workshop this SUNDAY from 12 Noon  – 1:30pm. Please note this will replace our regular 8:15 Cove Yoga.

So grab your friend, partner, or spouse for this special 90 minute workshop of stretching & relaxing.  This is NOT a “couples” event — it is a strictly platonic way of alleviating tension and stress!

STRENGTH

 

5 sets of 10 reps-

DB Bench Press (on a medball)

Superset with set of 10 BB Pendlay Row

Time Cap: 16 min

 

METCON

 

“Open Workout 11.2”

AMRAP15

9 Deadlift

12 Pushups

15 Box Jumps

 

Fx: (115/75), 20/12”

P/O: 155/100, 24/20”

 

Coach’s Tip: Getting into the spirit of the Open with an old Open workout.  That straight up all about work capacity.  Deadlift weights are light.  Sticking point is going to be the pushups.

 

The First Annual “Beat the Winter Blues” getting started!

Friday 2/15/2019

PARTNER WOD

 

“2 Girls 1 Plank”

60 rep Isabel

60 rep Grace

*One partner works while the other partner planks

 

Time Cap: 20 minutes

 

Fx: 95/65

P: 135/95

O: 155/105

 

ACCESSORY

 

4 Rounds for Quality

P1 does 100’ Farmer’s Carry

P2 does situps while P1 finishes carry

 

Time Cap: 12 minutes

 

Fx: 35/25

O: 50/35

P: 70/50, GHD

 

Coach’s Tip: Come work of the chocolate covered strawberries from V-day and hit a barbell Partner WOD.  Reps will mostly be all in singles or small sets.  You can only be working on the barbell for as long as your partner is in a plank.