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Tuesday 12/11/2018

WOD

 

3 Rounds:

300/250m  Row

15 Toes to Bar

10 Hang Cleans

 

Rest 4 minutes

 

3 Rounds:

____ Doubles

15 Sit ups

15 Hang Cleans

 

Fitness: (115/75) (95/65), 100 SUs

Performance: (155/105) (115/75), 50 DUs

Open: (165/110) (135/95) (GHD Sit ups), 75 DUs

 

P/PP Mods

Sub DB plate raises for T2B

Sub DB hang cleans

Sub 1 minute bike for DUs

Sub slam balls for sit ups

Coach’s Tip:  A lot of pulling today so grip strength is going to be a big factor.  Make sure to utilize the hook grip for all the Hang Cleans.

PREGNANT & POST PARTUM SCALING

SERVING ALL ATHLETES AT THE COVE

 

One of our driving philosophies is that we are here to support ALL athletes on their fitness journey… from the beginner athlete… to the elite (and everything in between).  As humans, we have an incredible ability to adapt to change, and our job is to find the best (and safest) program for each individual athlete on their own personal journey.  One of the things we are most proud over the last year is our ability to super-serve the pregnant and postpartum athlete.  We saw several of our female athletes find themselves in a position of uncertainty in terms of the best way to interpret a version of the workout that works for them as they prepared for birth (or after birth).  With the help of Coach Maria (and the entire staff) we have become smarter, more capable and more consistent in ensuring these women are provided with top-notch scaling and coaching throughout this amazing journey in their lives.  The Cove is one of the only CrossFit gym in the country (certainly the area) who provides DAILY pregnancy and postpartum fitness tracks.   We know this only affects a handful of our athletes at any given time, but the impact and importance on a future life is immeasurable.

STRENGTH

 

Back Squats

3-3-3-3-3

*Building up in load with each set

 

P/PP Mods

Avoid breath holding during squats

 

WOD

 

10 min AMRAP:

8 Goblet Squats

2 Handstand Push up

8 Goblet Squats

4 Handstand Push ups

8 Goblet Squats

6 Handstand Push ups

8 Goblet Squats

8 Handstand Push ups

 

**Do not climb the ladder start over after 8**

 

Fitness: 35/25 Dumbbell or Kettlebell

Performance: 70//50 Dumbbell or Kettlebell

Open: 50/35 Double KB or DB Front Rack Squats

 

P/PP Mods

Sub DB strict press or push press for HSPU

 

Coach’s Tip:  Increase weight as you feel with the Back Squats.  Challenge yourself with the weight for the metcon but it should be something you can do unbroken.  Start back over once you finish 8 Squats and 8 HSPUs.

 

Joey F.  Landing like a cat…

 

 

Sunday Open Gym

OPEN GYM 9am-12pm

 

Here is Monday’s WOD

 

Strength WOD

Back Squats

3-3-3-3-3

*Building up in load with each set

 

WOD

10 min AMRAP:

8 Goblet Squats

2 Handstand Push up

8 Goblet Squats

4 Handstand Push ups

8 Goblet Squats

6 Handstand Push ups

8 Goblet Squats

8 Handstand Push ups

**Do not climb the ladder start over after 8**

FX: 35/25 Dumbbell or Kettlebell

RX: 70/50 Dumbbell or Kettlebell

RX+ 50/35 Double KB or DB Front Rack Squats

OPEN GYM 9A-NOON AND FAMILY CLASS!

OPEN GYM 9A-NOON

Come on in and work on some skills, make up a missed WOD, mobilize or just hang out!  Of course the rowers and bikes will be out for the 100K challenge participants… just over three weeks left!!

 

LAST FAMILY CLASS SUNDAY

Join us Sunday at NOON for our last CrossFit Family class in this series!  As always, we’ll be having some fun with the kiddos and expending a lot of energy through team-formatted activities.  See you then!

 

HOLIDAY WOD AND POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

GM John working on his step aerobics skills for Paul K’s class…

DON’T FORGET TO MARK YOUR CALENDARS!

HOLIDAY WOD AND POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

LAST FAMILY CLASS SUNDAY

Join us Sunday at NOON for our last CrossFit Family class in this series!  As always, we’ll be having some fun with the kiddos and expending a lot of energy through team-formatted activities.  See you then!

 

WOD

 

5 Rounds for Time:

10 Power Cleans

20 Push ups

1 Lap around the gym – Farmers Carry

Rest 1:00

 

*25 min time cap

 

Fitness: 115/75, 12 push ups, 50/35

Performance: 155/105, 50/35

Open: 185/115, 70/50

 

CORE

 

6 rounds:

:20 Hollow Rock

:20 Flutter Kicks

:20 Rest

 

Coach’s Tip:  Lots of strength work put into a metcon.  Power Clean weight should be something you can move 3-5 reps of in very quick singles.  Grip strength if going to become a factor toward the end so use the hook grip for the cleans.

Sean F. taking on the erg…

 

 

BEST OF HOWARD 2018!

HOLIDAY WOD AND POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

 

THANK YOU

We are excited to announce for the third consecutive year the CrossFit Cove has been voted the top CrossFit in Howard County. We are so thankful for all of you that voted for us (and who chose to spend your precious time with us!) and are so blessed to have such an amazing group of coaches and staff that give so much of themselves to others. This is a special place because of all those involved in this community of growth.

We have learned so much from our most recent survey and we have been working hard to implement improvements to the gym.  We have been dialing in our programming, purchasing new equipment and investing in growing our coaches to continue to strive for excellence in all we do.And there’s so much more to come.  We are so humbled by your support and we will continue to relentlessly strive to make your time here at the Cove “The Best Hour of Your Day”.

PARTNER WOD

 

Every 2 minutes for 24 minutes:

___ Box Jump Overs

6 DBall Over the Shoulder

Max Overhead Squats

 

Alternate Rounds

 

Fitness: 15 BJO (20″/18″), 40/30 DBall, 95/65 (Max front squats)

Performance: 20 BJO (24″/20″), 70/40 DBall, 115/75

Open: 20 BJO (24″/20″), 100/70 DBall, 135/95

 

 

P/PP Mods:

Use slam balls in place of DB balls

OH squats off rack or sub goblet squats

 

Coach’s Tip:  I-go, you-go style Partner WOD today.  Box Jump Overs should be under 1 min, DBalls about 30 seconds, and leave the rest for OHS.  You get a long rest between turns so you should be able to go hard for 2 minutes when it is your turn.

 

Joe T. captured this moment that pretty much sums what we love most about the Cove.  

Thursday 12/6/2018

STRENGTH

 

12 min to find a heavy complex-

1 Push Jerk + 1 Split Jerk

 

P/PP Mods:

Focus on alignment – stack ribs over hips

Can opt for strict press or push press if jerk / split is no longer comfortable

 

WOD

 

For time:

25 Shoulder to Overhead

30 Toes to Bar

25/18 Cal bike

30 Toes to Bar

25 Shoulder to Overhead

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mods:

DB PP or barbell presses from rack

Sub slam balls for T2B – modify volume as needed

 

Coach’s Tip:  A little strength and skill work for the first part, working both the Push Jerk and Split Jerk.  Focus here should be stability in the shoulders and footwork.

 

Debra has been crushing it. Here she takes on the erg!

Wednesday 12/5/2018

STRENGTH

Front Squat

6-5-4-4-3-3

Below is guidance for loading.

6 @ 70%

5 @ 75%

4 @ 80%

4 @ 80%

3 @ 85-90%

3 @ 85-90%

 

*20 minutes

 

WOD

 

WOD

4 Rounds for Time:

___ Cals rower

15 Deadlifts

1:00 Rest

*14 min time cap

Fitness: 13/10 Cals, 135/95

Performance: 15/12 Cals, 155/105

Open: 18/15 Cals, 185/135

Coach’s Tip:  Front Squat cycle today with time to hit some heavier percentages.  For the metcon, athletes should take about 1 minute to complete the row and 1 minute to complete the deadlifts.  The row should be an all out sprint.  Athletes should adjust the cals if it is taking them more than 1 minute.  The load on the DL should be something that is in sets of 5-10 throughout the workout.  Maybe try working on your hookgrip for the Deadlifts which will have carry over into the Olympic Lifts.

BEN BERGERON OPEN TEST

OPEN TEST!

Today we hit one of the best workouts out there: The Bergeron Open Test.  Ben Bergeron, the owner of CrossFit New England (and coach of multiple CrossFit Games champions) developed this as a test to prepare athletes for the CrossFit Open.  Yep, the Open is coming soon!

CrossFit New England is famous for being the training ground for multiple CrossFit Games athletes, under the expert eye of Coach Ben Bergeron.  Because of the range of movements, it really helps to identify strengths and weaknesses and will give you a great sense of where your fitness currently stands before the Open.  Many of these movements appear time and time again in the Open so it helps identify where your strengths and weaknesses might lie — all in one WOD!

Ben is famous for saying that that the top athletes in CrossFit need to feed the ‘three headed monster’ daily.  Those three ‘heads’ include:

Conditioning: This is the “Sport of Fitness,” and we define fitness as work capacity. Do you have the conditioning and stamina to move quickly, regardless of how light or heavy the task is, and regardless of how long the effort may take?

Strength: Simply put, the sport of CrossFit rewards strong athletes. Assuming you have the conditioning and skills to keep up with the top athletes, the stronger you are, the better you’ll do.

Skills: Few aspects of the sport separate the good from the great more than their skills.

This is a “Game Day” type workout and hits all three heads of that monster.  And you’ll want to leave it all on the gym floor for this one. But as always, be smart and safe and HAVE FUN!

 

WOD

 

“Open Test”

20 min AMRAP:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans

20 Jerks

10 Power Snatches

10 Ring Muscle-Ups

 

Fitness: 95/65, Hanging Leg Raises, Burpee Pullups for Muscle Ups

Performance: 135/95, Burpee Pullups for Muscle Ups

Open: 145/100

 

Coach’s Tip:  A great benchmark workout made famous by CrossFit New England.  There is a ton of different movements from simple to high level.  This is a “game day” type workout that you want to give you all on!  Pacing is important but being able to keep up your pace is key.

 

Coach Daniel looking fierce and focused on the rings…

Monday 12/3/2018

THE WEEK AHEAD!

 

We’ve got a really great week coming up, with a focus on heavy squats, tons of variety — along with a fun benchmark workout.  Monday we go heavy on the back squat and your focus should be set squarely on this part of the day.  While we fatigue our legs with some air squats in the WOD, this spicy body weight Tabata workout is the perfect way to round out a heavy leg day.

 

STRENGTH

 

Back Squats

5 x 4

@ 80% across

*2o minutes

 

WOD

 

TABATA 8 rounds each

(20 sec work, 10 sec rest for four minutes for each movement)

Air Squats

Sit Ups

Push Ups

*score your lowest number of reps per round for each movement

(For example, if you did the following for Air Squats- 15/15/14/15/12/16/15/15, you score for Air Squats would be 12 as it’s the lowest number of reps)

 

Coach’s Tip:  Focus today is on the Back Squats.  Work up to your working weight in about 3-4 quick warm-up sets then hit it.  Great bodyweight Metcon to finish out.  TABATA workouts are all about CONSISTENCY and range of motion.  Leave 1-2 reps in the tank so you don’t fall off too hard at the end.

 

Kati M. has grown tremendously here at the Cove.  Here she is crushing the erg!