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Friday September 7th, 2018

MARK YOUR CALENDARS!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

STRENGTH

 

Push Press

8-8-8-8

P/PP Mods:

From rack – focus on posture and alignment, avoid flaring of ribs or anterior tilt of pelvis (ie: “sticking your butt out”), lock out position should have shoulders stacked over ribs, ribs over pelvis

 

WOD

 

“Partner DT”

10 Rounds for Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

*20 min time cap

*Alternate rounds.

 

Fitness  115/75

Performance/Open  155/105

P/PP Mods:
-Sub single heavy KB DLs

-DB cleans

-DB push press

 

Coach’s Tip: We have some strength work to help with our pressing cycle and get warm for the metcon.  The metcon is a fun twist on the hero workout DT.  Another grip-heavy workout so break up the DLs and HPCs as needed.  All Push Jerks should be done unbroken.

 

 

Happy Birthday to this young lady!

Thursday September 6th, 2018

SKILL WOD

 

2 minutes at each station for 12 minutes (2 rnds):

Station 1- Rope Climb Practice – no more than 4 accents

Station 2- Free standing Handstand practice

Station 3- Hollow Hold then Roll into Superman Hold

 

P/PP Mods:
-Sub Sled or KB pull for rope climbs

-Handstands against wall OR legs up wall for inversion benefits

-Sub 10x Cat / Cow for Hollow to Superman

 

WOD

 

12 min AMRAP:

30 KB Swings

30 Toes to Bar

50 Double Unders

1 Rope Climb

20 KB Swings

20 Toes to Bar

50 Double Unders

1 Rope Climb

10 KB Swings

10 Toes to Bar

50 Double Unders

1 Rope Climb

 

Fitness: 35/26

Performance: 53/35

Open: 70/53 (75 doubles)

P/PP Mods:
-Russian KB swings

-Sub Slam balls for T2B

-Sub 50 Rope waves (25 / arm) for doubles

-Sub 1 seated KB pull for rope climb

 

Coach’s Tip: Fun skill work to start the day off.  Pulling, pressing, and core tension will all have carry over into our new cycles.  The metcon is extremely grip-heavy so grip strength is going to be the first thing to go.  Keep that in mind when choosing how to break up your sets,

UPCOMING EVENTS!

MARK YOUR CALENDARS!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

 

STRENGTH

 

Take 12 minutes to find a heavy weight of the following complex:
1 Snatch Grip deadlift+ 1 Snatch from below the knee + 1 Snatch from above the knee + 2 Overhead Squats

**Fitness- 1 Power Snatch + 2 Hanging Snatches + 2 OHS

 

P/PP Mods:
12 minute EMOM

1: 8 snatch grip DLs, OH grip, no bar dropping

2: 10 PVC OH squats

 

WOD

 

Every 3 minutes for 15 minutes:

200 M Run

10 Hanging Power Snatch

Max Overhead Squats

 

Fitness: 75/55 (Hang Power clean/Front Squat)

Performance: 95/65

Open: 115/75

P/PP Mods:
-10 Cal Assault bike

-10 alternating DB hang snatch

-Overhead Squats from rack w light barbell or PVC pipe

 

Coach’s Tip: Lots of Snatch work today.  For the Strength portion, the Hang Snatches can be full or the power variation.  Focus should be on a flat back and great hip hinge.  The key to the Overhead Squats during the metcon is control.

 

If you haven’t met Travis yet, introduce yourself!  This former CFH’er is a great guy… and quite the beast… and we’re thrilled to have him!

 

WELCOME COACH SARAH!

WELCOME COACH SARAH B.! 

We are THRILLED to announce Sarah Browning will officially be joining the Cove coaching staff! If you’ve met her, you know she’s one heck of an athlete, nice as can be and has immersed herself in the community since day one. BUT what you might not know is that she’s a CrossFit “OG” (started 10 years ago!) and has almost four years of coaching experience under her belt before coming to us. She’s been shadowing classes and coaches at the Cove for the last few weeks to get more engrained in the “Cove way” and we’re excited to set her free on the floor this week leading classes. She’s a pro, filled with tons of knowledge and we can’t wait to unleash her on all of you!

Here’s her bio (a great read), but if you haven’t met her yet, please give her a fist bump and a welcome her to the team!

I started CrossFit in 2008 while attending Old Dominion University, working out in a friend’s backyard and on my own. In 2011, I joined the Marine Corps and moved to North Carolina where I met my husband. In 2013 I deployed to Afghanistan and joined the unofficial CrossFit Leatherneck on base.

In 2015 I finished my time in the Marine Corps and moved to Hawaii with my husband. That same year, I joined my first box (CrossFit Kailua) where I spent most of my free time. Within a few months, I was inspired to try coaching and I began the process at my box, continuing my education through my pregnancy. After I had my daughter, I continued coaching at CrossFit Oahu and CrossFit Kailua.

This June, my family and I left Hawaii and returned to my husband’s hometown, Columbia. Upon arriving, we were desperate to find a gym that truly made us feel at home. We found the Cove and after just one class, I knew this was the right place for us! I fell in love with the community atmosphere, the programming, and the amazing members and coaching staff.

Always on the hunt for new methodologies, I enjoy researching the background of fundamental movements and sharing in the trials and tribulations people experience during their fitness journey. My favorite movements are cleans and pull-ups and of course there is always room in the diet for a good slice of pizza and a cupcake! In my free time, I enjoy family time, practicing yoga and experimenting with cooking and baking – paleo things of course! I am so excited to share my love of CrossFit and functional fitness with everyone at the Cove.

 

SKILL WOD

 

Pull up Track 

5 Negatives (hold chin over the bar for 1 second to start each rep)

10 Barbell Rows (overhand grip)

4 Rounds

 

Muscle Up Track 

5 Ring to Chest Pulls (2 second pause at the top)

5-10 Ring Dips (strict)

4 Rounds

**People should be using the false grip on the rings.

 

P/PP Mods:

-Negative inclined ring rows (focus on breathing, watch for coning in abdomen)

-5-10 Parallette dips or box dips

 

WOD

 

For completion:

30/21 Cal Row

50 Barbell Front Rack Lunges (empty bar)

30 Sit Ups

30/21 Cal Row

40 Barbell Front Rack Lunges (add weight)

30 Sit Ups

30/21 Cal Row

30 Barbell Front Rack Lunges (add more weight)

30 Sit Ups

 

*17 min time cap

 

Fitness: round 2: 75/55  then round 3: 95/65

Performance: round 2: 95/65 then round 3: 115/75

Open: round 2: 115/75 then round 3: 135/95, 20 GHD Sit Ups

P/PP Mods:
-Modify cal volume on row if necessary (pay attention to posture during row to avoid coning or flaring of ribs)

-Lunges from rack

-Sub 30 L-sit plate raises for sit ups

Score = Total reps

 

Coach’s Tip: Focus is on the pulling work today.  Make sure you are using the correct progression options and your lower body is in a good position.  Sound movement and proper form sets the precedent for the cycle!  Then we row, lunge and hit some core. With an aggressive 17 min cap on it, this one might not be finished — but that is ok!  Get as far as you can! 

 

Huge props to Justin M. for taking the Level-1 CrossFit Certification course this weekend!  He’s still too young to take the official test and become a coach, but we are amazed by his love and continual commitment to getting better at this CrossFit thing! 

Monday September 3rd, 2018

LABOR DAY HERO WOD – MONDAY 9.3.18

Join us at 10 or 11am (these will be the ONLY classes on Labor Day, September 3rd) for our annual HERO WOD.  Just as in year’s past, we will tackle Abbate.   

 

We expect a good amount of people just like last year so we will have it set up the same way.  We will run heats every 40 minutes.  The first heat will START at 10:05.  The gym will be open by 9:30 for anybody that wants to get in a start their warm-up.  We will have a sign up sheet for heats at the Cove.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

 

Coaching Tips: This is a tough workout from start to finish.  Pace all of your runs for an average or slightly below average mile time (for you) so you have energy for the Clean & Jerks.  The weight for the C&Js should be something you can move in smalls sets or very quick singles the whole time.

Saturday September 1st, 2018

METCON

 

5 Rounds for Time:

20 1-Arm DB Snatch

15 Box Jumps

20 Hand release push up

*Rest 1 minute

 

*22 min Time Cap

 

P/PP Mod:

-Sub Russian KB swings for box jumps

-Inclined pushups

 

CORE

 

4 rounds:

:30 Side Plank

:30 Side Plank

:30 Hollow Hold

:30 Leg Raises

 

P/PP Mod:

-Supported side plank (knee on the ground, check core for coning, breath throughout movement)

-Sub 15 L-sit plate raises for Hollow Hold & Leg Raises (stack ribs over hips / rib flaring, avoid leaning too far back and exhale while bringing weight overhead)

 

Coach’s Tip: Taking today a little slower after the crazy Friday workout.  rounds should stay consistent with the rest Finishing with some core work to wrap up the week and help build a solid foundation for the pressing work.

Friday August 31st, 2018

IT’S A BUSY FALL!

 

It’s hard to believe summer is coming to an end, but don’t fret… we have several AMAZING events to keep you motivated and inspired.  Here are the can’t miss events planned for next month or so!

 

LABOR DAY HERO WOD – MONDAY 9.3.18

Join us at 10 or 11am (these will be the ONLY classes on Labor Day, September 3rd) for our annual HERO WOD.  Just as in year’s past, we will tackle Abbate.   

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

 

 

PARTNER WOD

10 Rounds for Time:

15 Thrusters

15 Pull ups

*1 partner is running a 400 M run while the other is working on the rounds*

*25 min Time Cap

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mod:

-DB thrusters or BB thrusters from rack

-15 ring rows

-Sub 15 cal bike for 400m run

 

Coach’s Tip: A beast of a partner WOD on Tap today. This should be heavy enough that you are not doing 15 unbroken.  10 Rounds of the work is divided up however the team wants.  One person runs and the other chips away at the rounds. Then they pass the work off to the runner when they come in.

 

Katie G. is consistency and persistency personified!  This regular nooner puts in the work every day and we love having her!

GOOD LUCK COACH DREW!

WE’LL MISS YOU GUYS!

As most of you know, Coach Drew and his amazing wife, Christen, are heading down south to start a new chapter.  This comes with new jobs, new state (Virginia) and sadly for us, it means a new gym.  We always hate to see coaches go, but more than anything, we want what’s best for them.   And with these two heading off to a new adventure that enriches their lives both personally and professionally — well, then, we can’t do anything but wish them good luck.
You couldn’t ask for more from a coach than Drew gave us.  But what’s astonishing is that between surgery and travels, he wasn’t with us long.  BUT the impact was significant.  We have had so many athletes reach out and mentioned how he’ll be missed as a coach. And he’s been touched that so many you reached out to him directly to say the same.  As he said “It’s what you want as a coach, but its humbling to realize just how many athletes are really listening and taking cues”.  He is a true professional; an expert in movement, a phenomenal communicator and dropped some words of wisdom worthy of being on a T-shirt (or at least a fortune cookie).
We asked Drew for some parting words and here’s what he had to say.
My thoughts are dominated by the reality that the Cove has given me more than I could return. To start off, just being a member of the Cove is truly rewarding. Friendships that will endure past leaving the gym, great programming, and a fun place to spend time were all there before I even started coaching. Coaching takes it to another level. Watching Covies realize the fruits of their labors and crush a PR is both fun and personally motivating. Helping an eager-to-improve athlete troubleshoot their movements keeps things fresh and brings me back for more. From the coaching staff, I’ve received amazing feedback, collaborated on better ways to coach, and stole their good ideas. I learned something significant that’s made me better as a coach or athlete from every single one of them. I’m not exaggerating, and that has been probably the most surprising aspect of my experience. When I first started coaching at the Cove, it had been a couple of years, but I had done a lot of coaching and I pretty much knew everything (yeah, I’m rolling my eyes too). Clearly, I needed knocked down a peg or two, and that’s exactly what I got. It made me hungry to be better, and to pay attention to the areas that needed work. For all of these reasons and many more, I’m indebted to everyone at the Cove, and am very thankful for the opportunity. Christen and I will miss you all, and of course, we will drop-in whenever we get a chance.
We will be doing some farewell/welcome back drinks the next time they are in town so we will keep you posted on a date!  Until then, safe travels… and we miss you already.

STRENGTH

 

Box Squats

3-3-3-3-3

*increase weight each set

 

METCON

 

15 min AMRAP:

30 Goblet Lunges

15/12 Assault Bike Cals

15 Sit ups

1 Rope Climb

 

**ADD A ROPE CLIMB EVERY ROUND

 

Fitness: 35/26

Performance: 53/35

Open: 70/53

 

P/PP Mod:

-Goblet or BW lunges

-Sub slam balls for sit ups

-Sub 1 length heavy sled drag for 1 rope climb

 

Coach’s Tip: Some heavy leg work followed by a fun metcon.  Rounds should take about 3-4 minutes which will give people the opportunity to add a rope climb each round.  A fun twist to the 15 min AMRAP.

 

 James opens the gym for us every other Sunday for Open Gym, so introduce yourself if you haven’t met him yet!  He’s just as nice as he is strong…

 

 

WEDNESDAY WINS! SANDEEP D.!

WEDNESDAY WINS!  SANDEEP D.!

Today we celebrate one of our awesome night owls, Sandeep D.! If you don’t know him, it’s probably because you don’t take the 7:30p class, but he’s become a fan favorite FAST… and a coach’s favorite too!

Sandeep actually lives in New Jersey, but spends his weekdays in Columbia for work. He’s living proof that just because you live life on the road doesn’t mean you can’t live a healthy one.

He was born in India and moved to Mumbai when he was one. He played some sports in school – mainly soccer and table tennis. Sports in India wasn’t big at the time (other than cricket) so he kept busy doing recreational things to stay in shape.

He got married, had two kids (now 18 and 13) and came to the US when they were young. He initially thought it was a three-year plan, but the family has been here ever since. Not only is he away from home all week, he’s responsible for pressure-filled projects in construction including building tunnels, bridges and railways (think big stuff like LaGuardia rebuild and Washington Metro!).

Like most of us, he’s made himself the lowest priority for many years. Family, kids and work all took a front seat to his fitness (and being on the road all the time made it even harder), but since joining the Cove a few months ago, all of that has changed.

“I remember when my younger son was born I felt the responsibility of my older son should fall more on me so my wife could take care of the baby. I spent time knocking the ball around with him. He joined a soccer league. He’s so fraught with injuries including a meniscus tear – he basically has two knees in one. He’s got his one knee and a big bump on the side. He experienced ‘growing pains’ when he was 13 he was told to give up soccer and take on swimming to save his knees. He asked his doctor ‘how many days rest do I need?’. He said, ‘one month after each time the knee hurts.’ He said ‘okay, I can do that’. And so that’s what he does.”

“When I was young (before kids) it was all about me. When you have kids, your job is to keep telling them everything to do all the time. You tell them to keep going. You tell them ‘you got this’”. And his lessons clearly worked, but he soon realized he wasn’t practicing what he preached all those years.

“But then all of a sudden they’re grown. Now I have to tell myself everything I’ve told them for 18 years. I’ve been preaching this their whole lives, and now you’re back on the other side and you need to do what you’ve been telling them for yourself”

“I believe you need to lead by example. But my kids’ schedules were so crazy that I was only able to get in some running on the treadmill. With so little time you have to squeeze it in when you can. But honestly, the reason I started running was for him.”

And how he found CrossFit was also inspired by his kids. “My younger son goes on YouTube and finds crazy guys who do crazy things. He found The CrossFit Games on TV and we discovered Rich Froning. I’m a big Rich Froning fan.”

“I was really interested in what they were doing. Generally my go-to thing would be to run, but I knew I had to find a way to condition my muscles. I was getting weak. I was getting older. And I needed to my health as I also have diabetes.”

He knew he’d be in Columbia long term so picked up the phone and called the Cove. “I spoke to Brian and he said ‘ok, why don’t you just come’. When I came in he forgot for a moment it was me he spoke to and said ‘oh, you’re the Jersey guy’! After the first day at the Cove I said to Brian, ‘tomorrow I’m going to come back’. He’s said ‘next week when you finish foundations you can decide what you want to do.’ I said ‘it’s fine you want me to go through the basic classes, but I’m gonna sign up.”

“We hit it off just perfectly. He was my age and we clicked that first day. I didn’t think about the second or third day, I just knew I was coming in. I was excited but I had so much anxiety. The first day it hit me how out of shape I was when there were push-ups in a WOD and I couldn’t do a single one. I said to myself ‘I’m gonna fix it’. I used to be able to do 100. A few weeks later I could complete a set of five or six in each set. Every week I’ve hit a milestone. Week two I got some good squats done, week 3 I got my push-ups. And I’d say to Coach John or Josh, ‘See, I’m happy, I couldn’t do this before’”.

“I started three days a week and now am working up to four.” He comes in Monday night after work and leaves Thursday night after class to go home to New Jersey. And not only have his priorities shifted, his mindset has completely changed. “I started with ‘why can’t I do this?!’ Now it’s ‘I have to complete the workout; its just a matter of how’. And now I spend Thurs-Sunday back at home focused on eating smart, recovering and maximizing all the work I did during the week.”

Smartly, he made gradual change that he could stick to. “I started with the workouts and now have fixed the diet. I gave up starchy and processed carbs (rice, bread, etc). and eat tons of lentils, salads and fruits. And the byproduct of this change is that two weeks ago my doctor asked to do a blood test. My blood work, for the first time in two years, showed my diabetes was under control.”

“My family is so supportive. I’ll still go to my big family dinners, but they know I’m eating for my health now. My wife has been just amazing. She helps by packing my dinners for the week. She doesn’t want me to eat out and ruin all the work I’m putting in. So she takes care of me Monday –Thursday, even though she’s not with me.

 

Most of us would struggle with this unique lifestyle of being on the road all week, so look to Sandeep for inspiration. “This is how I live now. Rather than going to get a drink or eating out, I come to the gym. This helps me socialize too. If I’m home by myself I don’t know what to do with myself. I lived in a hotel for a long time and it can be lonely. Here there are awesome people that I can connect with. Anyone’s who sitting on the chairs I chat up and everyone is so great.”

Sandeep is now practicing what he’s preached all those years to his kids – and then some. If anyone is struggling with discipline with difficult schedules, seek him out. During the week, he’ll be up for anything. That is, as long as it involves a workout and healthy eating.

Huge congrats on all of your life changes Sandeep. To use your own words to your son, “you got this”.

 

 

STRENGTH

 

Shoulder to Overhead Tester

Take 15 minutes to find a 1 RM in this complex:

2 Push Press + 1 Push Jerk

 

P/PP Mod:

From Rack – 3/3/3/3/3 Push Press (no jerk – focus on stacking ribs over hips, avoid flaring of rib cage)

 

METCON

 

For time:

600/500 M Row

50 Double Unders

30 Push Press

 

600/500 M Row

50 Double Unders

30 Push Jerks

 

*18 min Time Cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mod:

-Pay attention to coning during row, if coning during the pulll, keep chest upright, avoid leaning back

-50 Rope Waves

-From Rack – can opt for push press throughout entire WOD, if jerks don’t cause any leaking or excessive pressure or poor alignment, then jerks are Ok

 

Coach’s Tip: Our pressing test will be a complex and build off all the HSPU and PU work that we previously did.  The complex will be dictated by the 2 rep Push Press, the jerk should not be the limiting factor.  Timing wise the workout should be about 7-8 minutes for each segment. The load should not be unbroken, but done in big sets, 7-10 reps at a time.

 

Rocarla looking fierce and focused.   As always!

 

Tuesday August 28th, 2018

STRENGTH

 

EMOM for 10 minutes:

1 Power Clean + 1 Hanging Squat Clean + 1 Front Squat

*increase weight each minute

 

P/PP Mod:

EMOM 10:

5 Front Squats off rack

*Optional build in weight

 

METCON

 

4 Rounds for Time:

400 M Run

12 Hanging Squat Cleans

 

*20 min Time Cap

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

P/PP Mod:

-15 Cal assault bike
-12 hanging power cleans + squat (catch at the top of the clean, then go in to a squat to avoid too much pressure on PF during the ‘catch’ at the bottom of the squat)

 

Coach’s Tip: Start the day with an EMOM.  People should start that at a low weight and build their way up.  The metcon is a couplet today with a load that should be challenging to hit unbroken.  Rounds should be between 3-4 minutes.