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FUN WEEKEND AHEAD!

“BEAT THE WINTER BLUES” INDOOR BARBECUE!

This Friday we will be hosting the Cove’s first INDOOR BARBECUE!  Come shake the winter blues by hanging out with your fellow Covies to have some drinks, play some yard games and nosh on some snacks.  Hit the 5:30 or 6:30p Partner WOD and stick around for some fun after. Family and friends are more than welcome of course!

We will be providing some things for the grill, but please bring a side or something to share.  If you have any awesome games you want to bring, please do so!  Use the sign up HERE!

PARTNER YOGA SUNDAY!

Give yourself a little extra love this Valentines’s Week!  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. Double the recovery after a long week of work by releasing tight muscles & alleviating tension & stress.

METCON

 

“Hardio”

EMOM10:

__ Wall Ball + __ Burpees

Fx: 5 of each

P: 7 of each

O: 8 of each

 

Rest 5 minutes

 

AMRAP1:

Wall Ball

AMRAP1:

Burpee

AMRAP2:

Wall Ball

AMRAP2:

Burpee

AMRAP3:

Wall Ball

AMRAP3:

Burpee

*Score is cumulative sum of the AMRAPs

 

Coach’s Tip: Come join us onValentine’s Day for two movements that we all LOVE!  Giving the weights a rest day today and focusing on our engine and bodyweight conditioning.  Wall Balls will have to be broken up but Burpees should be steady throughout.

COACH MARIA IS BACK! SUNDAY YOGA AND FRIDAY INDOOR BBQ!

WELCOME BACK COACH MARIA!

Although Maria has been busier than ever creating and nurturing this beautiful human, she’s excited to be back to the Cove this week coaching again!  You may have seen her around lately working out (or cutting up the dance floor at the anniversary party), but we are putting ourselves back in her trusted hands again for classes.  Come see her on Thursday (at Noon) and Friday (9:30 and Noon) this week!  We couldn’t be more excited to have her back!

 

“BEAT THE WINTER BLUES” INDOOR BARBECUE!

This Friday we will be hosting the Cove’s first INDOOR BARBECUE!  Come shake the winter blues by hanging out with your fellow Covies to have some drinks, play some yard games and nosh on some snacks.  Hit the 5:30 or 6:30p Partner WOD and stick around for some fun after. Family and friends are more than welcome of course!

We will be providing some things for the grill, but please bring a side or something to share.  If you have any awesome games you want to bring, please do so!  Use the sign up HERE!

PARTNER YOGA SUNDAY!

Give yourself a little extra love this Valentines’s Week!  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. Double the recovery after a long week of work by releasing tight muscles & alleviating tension & stress.

 

METCON

 

“Calm before the Storm”

2 rounds

AMRAP3:

2 DBall over the shoulder

25′ DBall Carry on shoulder (25′ counts as 1 rep)

 

Rest 30 seconds

 

AMRAP3:

25 DU

6 DB Step Ups

 

Rest 30 seconds

 

AMRAP3:

6/4 Bike Cal

8 DB Deadlifts

 

Fx: 35/25#, 18/12″ Box, 40 SU, 50/30# Ball

P: 50/35#, 20″ Box, 70/50# Ball

O: Same as Perf but with 100/70# Ball

 

ACCESSORY

 

“21s”

4 rounds

Empty Barbell Curl

7 reps from bottom to half range

7 reps from half to top range

7 reps full range from bottom to top

 

Coach’s Tip: Small AMRAPs followed by short breaks is going to give today a different feel.  Each AMRAP should feel like a sprint.  Then, keep the elbows and biceps strong (and get the summer arms ready) with some curl variations.

 

Beth P. focused and crushing it per usual!

The Open is Coming!

2019 CROSSFIT OPEN: SIGN UP NOW!

It’s almost here! The Open kicks off in JUST OVER TWO WEEKS!  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!
What is the CrossFit Open anyway?  Most of us, regardless of our CrossFit history, have heard of the CrossFit Games (or at least have seen some people doing CrossFit at a VERY high level on ESPN while channel flipping).  The Open, 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!

 

 

 

METCON

 

“Macho Man Walk”

AMRAP in 20 min:

3 Rounds-

3 Power Clean

3 Front Squat

3 Shoulder to Overhead

then…

100′ Handstand Walk

*Every 25′ of the walk counts as 1 rep.

 

Fx: Weighted Bear Crawl (25/15), 115/75

P: if needed weighted bear crawl (50/35), 155/105

O: 205/135

 

ACCESSORY

 

4 rounds of Durante Core-

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 second hollow rock hold

1 minute rest

Time Cap: 10 min

 

Coach’s Tip: Tough metcon with the barbell being the focus.  You should be aiming to do a set of 3 Power Cleans + 3 Front Squats + 3 Should-to-Overhead unbroken.

 

A moment of chivalry from the 2018 Open at the Cove!  Ashley J. loved getting her barbell changed by three men (and one in a tutu).  If this doesn’t inspire you to sign up, we don’t know what will!

FRIDAY BBQ AND SUNDAY PARTNER YOGA!

“BEAT THE WINTER BLUES” INDOOR BARBECUE!

This Friday we will be hosting the Cove’s first INDOOR BARBECUE!  Come shake the winter blues by hanging out with your fellow Covies to have some drinks, play some yard games and nosh on some snacks.  Hit the 5:30 or 6:30p Partner WOD and stick around for some fun after. Family and friends are more than welcome of course!

We will be providing some things for the grill, but please bring a side or something to share.  If you have any awesome games you want to bring, please do so!  Use the sign up HERE!

PARTNER YOGA SUNDAY!

Give yourself a little extra love this Valentines’s Week!  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. Double the recovery after a long week of work by releasing tight muscles & alleviating tension & stress.

METCON

 

“Merrily Merrily”

For time:

20/15 Calorie Row

30 Pull-ups

20/15 Calorie Row

30 Box Jumps

20/15 Calorie Row

30 Toes to Bar

20/15 Calorie Row

30 DB Farmer’s Carry Lunges (eachleg/60 total)

 

Time Cap: 17 min

 

Fx: J-Hook Pull-up, Hanging Leg Raise, 18/12, 40/25#

P: 24/20, 50/35#

O: C2B, 30/24, 70/50#

 

ACCESSORY

 

Build the Booty Accessory

3 rounds

20 Glute Ham Bridges

16 Romanian DB Deadlift

12 Jumping Lunges

Coach’s Tip: Starting the week off with a metcon followed by some accessory work.  Reps for the metcon aren’t super high so try to challenge yourself while you are fresh in the beginning of the week.

 

The calm before the storm.  Kyle waits for that 10 second countdown to get to 3-2-1-GO!

 

Saturday 2/9/2019

GYMNASTICS

 

EMOM for 10 minutes:

Odd: Handstand work*

Even: 12 (6 each leg) One legged box step up (off the side to emulate pistol, scale height accordingly)

*Handstand Work

Fx: :40 Pike hold off box

P: :40 Handstand against wall

O: :40 freestanding hold practice

Break as needed

 

*Handstand Work

Fx: :40 Pike hold off box

P: :40 Handstand against wall

O: :40 freestanding hold practice

Break as needed

 

P/PP Mods-

EMOM for 10 minutes:

Odd: Handstand work* (no mod OR if no longer going upside down – :40 OH DB hold in L-sit, use breath to stabilize core – no breath holding)

Even: (no mod – can opt to place box under rig to use rig as assistance for balance as needed)

 

METCON

 

“Primes”

23-17-13 reps of-

HSPU

DBall over shoulder

Calories on bike

 

Time Cap: 15 min

 

Fx: Scale HSPU, 50/30

P: Kipping HSPU, 70/50

O: Strict HSPU, 100/70

 

P/PP MODS

“Primes”

23-17-13 reps of-

Sub box push ups OR DB strict press

Sub slam ball for DBall

Modify Calories as necessary

 

Coach’s Tip: Got some different gymnastics skills (with lots of scales) to work on for Saturday.  For the DBalls during the meton, remember the 3 steps- Deadlift, Lap, Hip & Flip.

Friday 2/8/2019

PARTNER WOD

 

“It Takes Two”

For time:

100 Box Jumpovers

75 Pullups

50 Back Squats (off floor)

25 Muscle Ups

 

***One partner rows while other partner works. This workout has TWO scores, one for the chipper and the other once the team finishes a 2000m row. Once 2000m row is complete, partner can rest while other partner works

 

Time Cap: 30 minutes

 

Fitness: 20/18, J-hook pullups, 95/65 Back Squat, 3 Hand release pushups = 1 muscle up

Performance: 24/20, 135/95, MU scale: 1 MU = 1 Ring Row + 1 Ring Dip

Open: 24/20, C2B, 165/115

 

P/PP Mod

“Double Dragon”

100 Box Step Overs (modify volume as necessary)

50 Back Squats (off rack – modify volume as necessary)

25 Ring Rows / Box Dips (optional alternate movements)

 

Coach’s Tip: This one’s going to be fun to strategize with your partner.  The workout starts off really quick because goal #1of the workout is to finish the 2000m row as quick as possible.

Thursday 2/7/2019

STRENGTH

 

16 minutes to establish a heavy complex of:

2 Hang Snatch (Unbroken)

 

P/PP Mod

16 minutes EMOM

Odd: 6 alt DB hang snatches

Even: 10 banded pull aparts

(if belly impedes bar path and no longer using barbell – opt for EMOM)

 

METCON

For time:

15-12-9 reps of-

Hang Squat Snatch

Wall Ball (reps x 2)

 

Time Cap: 12 minutes

 

Fx: 75/55 Overhead Squat, 14/10

P/O: 95/65, 20/14

 

P/PP Mod

15-12-9 reps of-

Alt Hang DB Power Snatch

Wall Ball (modify weight & volume as necessary)

 

Coach’s Tip: Focus for the strength piece is going to be a great hinge at the hip and bar-body contact with the barbell and your hip crease on the extension.  Weights for the metcon should be something to can do for 8-10 reps a set.

 

Dan H. dominating the rope!

Wednesday 2/6/2019

YEAR IN PHOTOS!

 

Several of you have asked about the slideshow from the anniversary party.  Here are 1000+ photos capturing all our hard work (and a lot of fun) from the last year!  Click on the photo below to see the entire Flickr album.  Enjoy!

 

Cove 2018 Year in Review

 

METCON

 

“Decisions Decisions”

100 Front Squats

*Every time you drop the barbell, you must complete 15 burpees before proceeding with the squats

*The barbell must stay in the front rack position at all times, no resting the bar in a back squat or deadlift hold position.

 

 

Time Cap: 15 minutes

 

Fx: 75 Front Squats, 95/65

P: 115/75

O: 135/95

 

P/PP Mod

“Decisions Decisions”

100 Front Squats – modify volume as necessary

*break into sets of 10 with a low squat hold for 30 seconds in between or modify burpees as necessary

 

CORE

3 rounds

:45 flutter kicks/:15 sec rest

:45 tuckups/:15 sec rest

:45 hollow rock hold/:15 sec rest

1:00 minute rest

12 Minute Total

 

P/PP Mod

Avoid being on back after 1st trimester

Sub 3 rounds

:45 on / :15 off – bird dogs, slow and controlled

:45 on / :15 off – Pallof press right side

:45 on / :15 off – Pallof press left side

1:00 minute rest

 

Coach’s Tip: A salty metcon that requires some strategy.  Bigger sets of Front Squats is going to be key so you may have to push past your perceived threshold a few times.

 

Another gem from the Cove Four Year Anniversary Bash!

Tuesday 2/5/2019

FEBRUARY FUN

February 15th Winter BBQ:  We will be grilling and playing classic BBQ games at the gym.  Think of it like like an indoor summer party!  Starts officially at 7:30p after the 6:30 class, but feel free to come earlier.  Please bring something to share!

February 17th Partner Yoga:  The softer side of a Partner WOD!  Grab your friend, partner, or spouse for this special 90 minute workshop of stretching & relaxing.  Double the recovery after a long week of work by releasing tight muscles & alleviating tension & stress.   This awesome event will be at NOON on Sunday (in lieu of regular yoga).

February 22nd Friday Night Lights:  We ring in the first week of the Open with the first FRIDAY NIGHT LIGHTS at the Cove!

 

STRENGTH

 

Every 45 seconds for 10 sets:

1 Hang Power Clean

*Build up in weight

 

P/PP Mod

If belly impedes bar path – sub DBs for 5x hang power clean (optional increase weight)

 

METCON

 

3 Rounds For Time:

“Grip City”

25 Toes to Bar

20/15 Calorie Row

15 Deadlifts

10 Hang Power Cleans

 

Time Cap: 20 min

 

Fx: 115/75, Leg Raise

P: 135/95

O: 155/105

 

P/PP Mod

Sub L-sit plate raises or kneeling plate raises, keep shoulders, ribs and hips stacked, exhale on lift, inhale on lower

Modify calories as necessary

Optional sumo stance DLs OR work off blocks / plates if belly gets in the way of conventional stance

Sub DBs for Hang Power Cleans

 

Coach’s Tip: All the grip today.  You can save a little bit of it by utilizing the hook grip on the light Deadlifts and Hang Power Cleans.  Don’t go to failure on any movement as your grip won’t recoup.

 

Dominic making the final sprint to his teammates (Natalie and Carlos) in WOD 3 of Battle of Baltimore!

FEBRUARY EVENTS

FEBRUARY FUN

February 15th Winter BBQ:  We will be grilling and playing classic BBQ games at the gym.  Think of it like like an indoor summer party!  Starts officially at 7:30p after the 6:30 class, but feel free to come earlier.  Please bring something to share!

February 17th Partner Yoga:  The softer side of a Partner WOD!  Grab your friend, partner, or spouse for this special 90 minute workshop of stretching & relaxing.  Double the recovery after a long week of work by releasing tight muscles & alleviating tension & stress.   This awesome event will be at NOON on Sunday (in lieu of regular yoga).

February 22nd Friday Night Lights:  We ring in the first week of the Open with the first FRIDAY NIGHT LIGHTS at the Cove!

 

METCON

 

“Pood Pyramid”

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

KB Swings

Goblet Lunges (each leg)

Double Under (x5)

 

Time Cap: 28 minutes

 

Fitness: 35/24, Bodyweight lunges, Single Unders (1 per 1 DU)

Performance: 35/24: DU

Open: 53/35, DU

 

Coach’s Tip: A light weight triplet with a fast rep scheme.  You should be able to constantly move the whole time with minimal rest periods.  This one is sneaky though… you should be able to manage your heart rate throughout, but managing stairs the next day might be tricky.

 

The Battle of Baltimore crew!  The Cove had a great showing as athletes AND spectators. #coverollsdeep