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Tuesday, April 27th, 2015

For those that are on day 2 of our Clean Eating Challenge I hope you are finding that with good food prep you can eat healthy delicious meals throughout the day. We love seeing all the pictures and recipes posted on our Facebook group. With that said if you are part of the challenge but do not have a Facebook account feel free to email us at info@CrossFitCove.com and I can forward you along some of the highlights.

 

When CrossFit Cove first opened we had a 4:30 PM class. It was lightly attended so we turned it into open gym time. We are just curious if we were to re-institue the 4:30 PM class would that work better for your schedule? If so, email us at info@CrossFitCove.com.

 

WOD
Front Squats with a 3 Second Pause in the Bottom
3/3/3/3/3
**we will work the pause to ensure depth and control of the load**

 

WOD
Jumping Karen
50-40-30-20-10
Wall Ball
Double Unders
Fitness 14/10 (singles multiply by 2)
RX 20/14

 

Alyssa going strong overhead during the Clean 30 Kickoff benchmark WOD…
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Monday, April 27th 2015

FOUNDATIONS TUE/THUR/FRI 6:30PM

Whether you are new or experienced, Foundations is a great way to refine the key movements we incorporate into our workouts everyday.  Join us or tell your friends it is all part of the Free Trial!

We had so much fun with “Bring a Friend Friday” that we will be doing another partner WOD this Friday.  Bring a friend to ANY class and show them what you can do!  We hope you agree that the partner workouts push you a bit harder (I mean, you can’t let your partner down!) and add an extra layer of strategy, planning and communication that make it even that much more fun.

And lastly, our Founder’s Rate ends 4/30

STRENGTH WOD

Push Jerk 5/4/3/2/1/1/1
Between each set 10 hip extensions 

 

WOD

 

1 Power Snatch 
5 Burpees
2 Power Snatch 
5 Burpees
3 Power Snatch 
5 Burpees
Climb the ladder for 10 minutes 

 

-Score = total Reps-
Fitness 75/55
RX 95/65
RX+ 115/75

 

Johnny Castle would say: “Nobody puts Maxx in the corner”…
 
maxx rowing

Sunday, April 26th 2015

OPEN GYM 9a- NOON

Come on in!  Do a make up WOD, work on a skill or just mobilize.  We’ll be here!

We’ve got a fun week ahead (including foundations classes on Tues/Thurs/Friday at 6:30p) and great workouts planned.  Looking forward to continuing this great momentum we have!

For those participating in the 30 Day Clean Eating Challenge, a reminder that we kick it all off on Sunday!  If you haven’t yet, take your measurements, take those ‘before’ photos and get that food prepped.  Preparation is the key to success!  And remember we are all here to support each other so make sure to jump on the FB page whenever you have something to share or need to lean on someone:

CrossFit Cove 30 Day Clean Challenge

Our newest member Lacey goes overhead with hubby Scott.  A date night at the Cove to celebrate their 11 year wedding anniversary!

lacy overhead scott overhead

 

Saturday, April 25th 2015

What a great week so far!  We had members bring in friends and family who have never tried CrossFit before.  We had numerous people RX workouts for the first time (Julie and Katie on Thursday night alone), Divya conquered the box jumps and Trish not only got her first toes-to-bar, but she did four in a row!  So exciting to see such great growth in both strength AND confidence.

A reminder that we are doing another round of Foundations Classes next week (Tues, Thurs and Friday at 6:30pm).  Please encourage anyone you know who’s been ‘on the fence’ to come.  Our Founder’s Rate ends 4/30 and there’s no better time to try than now!

WOD

7 Front Squats
7 Pull ups
7 Cleans
7 Push Press
21 Double Unders
7 Rounds
(25 min Cap)
 
 
Fitness 75/55 (20/14)
RX 95/65 (24/14)
RX + 115/75 (24/14)

 

Tricia.  She came. She saw. She conquered…
 
trish cove

Saturday, April 25th 2015

What a great week so far!  We had members bring in friends and family who have never tried CrossFit before.  We had numerous people RX workouts for the first time (Julie and Katie on Thursday night alone), Divya conquered the box jumps and Trish not only got her first toes-to-bar, but she did four in a row!  So exciting to see such great growth in both strength AND confidence.

A reminder that we are doing another round of Foundations Classes next week (Tues, Thurs and Friday at 6:30pm).  Please encourage anyone you know who’s been ‘on the fence’ to come.  Our Founder’s Rate ends 4/30 and there’s no better time to try than now!

WOD

7 Front Squats
7 Pull ups
7 Cleans
7 Push Press
21 Double Unders
7 Rounds
(25 min Cap)
 
 
Fitness 75/55 (20/14)
RX 95/65 (24/14)
RX + 115/75 (24/14)

 

Tricia.  She came. She saw. She conquered…
 
trish cove

Friday, April 24th 2015

BRING A FRIEND FRIDAY

(AND IT’S A PARTNER WOD)!

Thanks to everyone who came out last night for the kickoff of our 30-Day Clean Eating Challenge.  It will be great to have a built in support system as we know we’ll all have ups and downs.  But remember, we are all in this together!  If you couldn’t come and want to get your hands on the information we discussed, shoot us an email or grab us in class and we’ll get it to you.

Friday’s 6:30PM class will be our first “Bring a Friend Friday”.  It will be a fun partner WOD that will be challenging for sure, but designed with less technically challenging movements for your friends and family who might be newer to CrossFit.  But trust me, when your partner is counting on your for solid reps and a good pace, you WILL push harder and you WILL leave exhausted and bonded at a whole new level!

Lastly, we are doing another round of Foundations Classes next week (Tues, Thurs and Friday at 6:30pm).  Please encourage anyone you know who’s been ‘on the fence’ to come.  Our Founder’s Rate ends 4/30 and there’s no better time to try than now!

PARTNER WOD

10 Min AMRAP 
10 Burpees
15 Wall Balls
20 Sit Ups
1 Person Works 1 Person Rest, Score = Total Rounds plus Reps

 

Rest 2 Minutes

 

10 min AMRAP
Max Cals in 10 Minutes (1 person on the rower at a time)
Fitness 14/10
RX 20/14

 

Aaron showing solid form with a tight core and elbows in while working his push ups…
 
IMG_0742

Thursday, April 23rd 2015

CLEAN EATING CHALLENGE KICKOFF THURSDAY NIGHT!

We are excited that so many of you are participating in the 30 Day Clean Eating Challenge.  It will be a modified class, starting with the WOD and end with a discussion where we will give you all the information you need to get going. This gives everyone three days to prep meals and clean out the kitchen to officially start the challenge on Sunday.  

During the first half hour of the 6:30 class we will do a “baseline” WOD, which we will retest at the end of the 30 days. Then during the second half of class we will talk through the basics of the 30 day clean eating program (and feel free to hang out after for snacks continued discussion).  Again, this will be in lieu of our regular 6:30 class. If you aren’t doing the challenge you can still come and join us for the 6:30 WOD and finish with the skill section afterwards.  If you can’t make it to the 6:30 we can get you any and all information you want… and it will be the same WOD all day so you can ‘test’ at any time!

SKILL WOD

10 Toes toBar
6 High Box Jumps
1:00 Couch Stretch
4 Rounds

WOD

400 Meter Run
20 Shoulder to Overhead
20 Box Jumps 24/20
3 Rounds
Fitness 75/55
RX 95/65
RX+ 115/85

 

 Julie stopped by this weekend to say hi and we somehow convinced her to get upside down (it didn’t take much convincing… she’s always working on her skills!)

 

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Wednesday, April 22nd, 2015

“THERE IS A METHOD TO THE MADNESS”

Recently one of our members had some questions about how we design our workouts each week and over time.  Over the next couple of weeks we plan on sharing more thinking behind our programming to further provide insight into our philosophy of CrossFit as an exercise program. Some will be more macro in explanation and some will be more micro-focused. Here’s a bit using Monday and Tuesday’s classes as example of what’s to come.

MONDAY

PART I – Pause Push Jerk (3/3/3/3/3)

This skill section is a crucial part of our Push Jerk strength cycle. This movement is foundational to the CrossFit and really helps develop explosive hip drive, proper body mechanics, shoulder strength, and puts a great demand on core stability. The pause jerk was a chance for us to:

  • Give our shoulders some rest as we went heavy last week.
  • Work on the technique of our dip ensuring that we are keeping a vertical torso.
  • Work on the timing of the jerk focusing on getting full hip extension before the athlete drops into our ¼ squat catching position.
  • Develop strength from a static position. We teach the jerk with a quick dip and explosion. By pausing for three seconds at the bottom we eliminate that “stretch reflex” nature of the muscle and work on raw strength.

If there is a lesson here, don’t half ass the skill section of the Workout of the Day. These skill sections are the key to growth.

PART II – Cindy (20 minutes of 5 Pull Ups, 10 Push Ups, 15 Air Squats)

Cindy is a “benchmark” workout used by CrossFit gyms around the world.  Measurable results are a cornerstone of CrossFit and being able to compare your score to your previous scores is paramount, but its also fun to see you you stack up to other athletes both near and far. This workout specifically was strategically timed as we have been working hard on pull ups the last three weeks (both raw strength with strict pull ups and teaching the skill of kipping pull ups). With only 5 pull ups a round, an athlete can attack them in manageable sets. We saw some athletes do their first kipping pull ups in this workout and a number of athletes moved to a lighter band.

This also was our first workout going “long”. Twenty minutes might not sound like a long workout but after the ten minute mark you realize the twenty minutes is an eternity. For us at the Cove, Cindy is a key testing workout as it challenges one’s ability with body weight movements in a long time domain. Regardless of how you feel about her, this is not the last time we will see Cindy.

TUESDAY

PART I – Deadlift (8/6/4/2/2/2/2) Perform the last 3 sets of 2 at the same load, it should be heavy.

Pushing forward in our deadlift cycle we give our bodies a new stimulus. Three sets at 90% of our max load gets our bodies used to handling heavy loads safely.

PART II – 12 Hanging Power Cleans – 400 M Run – 4 Rounds

Fitness 95/65
RX 135/95
RX+ 155/105

To some this workout looks familiar. We did a very similar workout Saturday of an 800meter run, 25 HEAVY hang cleans (10 to 20 pounds heavier than Tuesday’s), 25 burpees, and a final 800 meter run. The workout is indeed similar movement-wise, but the training stimulus is very different.

If you look at Saturday’s workout – the run acts as a hard warmup to then hit the heavy cleans (and work desperately to hold onto the bar). It’s followed by those 25 burpees and then another long run.

Tuesday’s workout was very different. You start with 12 hang cleans at moderately heavy weight. These cleans require a great amount of power and those create a huge spike in our heart rates. Once completing them we immediately leave for our run. This run allows us our heart rate to recover and then get back to another session of intense power cleans. We basically work through four intervals of anaerobic explosive cleans followed by aerobic based recovery runs (although it sure didn’t feel like recovery). These type of spiking heart rate workouts have tremendous benefit in building our conditioning and are massive calorie burners!

I know many of you think that Wodify is just an app to “like” your box mates’ WOD performances (and we it for that!) but it is much more. It’s is the key to see how we are performing. You may not have noticed but over the last three weeks we have been programming very heavy hang cleans; and looking at the numbers posted, we can see that the strength gains we have made have translated into some fast times in today’s WOD.

STRENGTH WOD

Front Squats 5-5-3-3-3
(Between each set complete 20 hollow rocks)

WOD

80 Double Unders
40 Goblet Squats
20 KB Swings
2 Rounds
Fitness 35/26 (200 Singles)
RX 53/35
RX+ 70/53

Tuesday, April 21st 2015

Great job with “Cindy” yesterday.  Its fun to see the Benchmark Wall getting filled up with names and times.  If you personally know any women named Cindy, don’t hold it against them!

A head’s up that we are running another round of foundations classes next week.  Stay tuned for dates and times, but if you have someone new to bring, let them know. If you missed any foundational classes, feel free to join.  Or if you just want a refresher, please come! 

 

STRENGTH WOD

Deadlift 8/6/4/2/2/2/2
(Perform the last 3 sets of 2 at the same load, should be heavy, 90% of 1 RM)

 

 
WOD
12 Hanging Power Cleans
400 M Run
4 Rounds
(20 min Cap)
 
Fitness 95/65
RX 135/95
RX+ 155/105

 

 A reminder that CrossFit is for ALL levels!  Here’s Farah at her first class (and clearly excited!).  Make sure your friends who are afraid to try know we can scale for all levels of fitness!
farah marina
 

Monday, April 20th 2015

Two important scheduling notes: This Thursday we will have the kickoff to our 30 Day Clean Eating Challenge at 6:30p (this gives three days of prep to start on Sunday).  During the first half hour we will do a “base test” WOD, which we will retest at the end of the 30 days. Then during the second half of class we will talk through the basics of the 30 day clean eating program.  This will be in lieu of our regular 6:30 class. If you aren’t doing the challenge you can still come and join us for the 6:30 WOD (and then do some strength and mobility work during the talk).

On Friday at 6:30p will be having our first “Bring a Friend Friday”.  It will be a partner WOD and the movements will be less complex for beginners, but still a challenge for all!  We will stick around for beers and snacks afterwards (as a last hurrahs before the Challenge starts on Sunday).

We’ve got a great week ahead of us in terms of overall workouts as well.  From a  programming perspective we are still in the midst of our deadlift and push jerk cycle.  We are excited to see the strength gains thus far and will be further honing technique so that the Whiteboard will soon be smattered with PR badges.

It will be a challenging week we have several longer workouts AND classic benchmark workouts.  So without further adieu… Monday starts with a GIRL!

STRENGTH/SKILL WOD

Spend 10 Minutes working on Push Jerk with a Pause
3/3/3/3/3
**Keep the load light and work on technique**
WOD
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats
20 min AMRAP
 
 
Big pulls by a bunch of strong rowers…

rowers