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Thursday 10/25/2018

STRENGTH

 

Back Squat

3-3-3-3-3

*3 second pause in the bottom on the 1st rep

 

WOD

 

For time:

30 Weighted DB Step ups

40 Toes to Bar

50 Goblet Squats

60 KB Swings

 

*14 min time cap

 

Fitness- 35/25 DB, 35/26 KB

Performance-  50/35 DB, 53/35 KB

Open-  50/35 DB, 70/53 KB

 

P/PP Mod:

Steps up: optional weight

Sub Alternating single-leg RDLs or sumo KB DL for T2B

Russian KB swings

 

Coach’s Tip:  Both pausing and regular Back Squats today in the same set.  Finish the day with a sprint chipper.  Pick a weight on the stepups that you can step all the way up using the single leg.

 

Keith H. getting chased by the cops…

UPDATE: FALL NUTRITION CHALLENGE!

ATTENTION…Fall Nutrition Challenge Update

FROM COACH BRITTANY:  I first want to apologize for the confusion in dates. Initially, I had planned to have the challenge end the weekend prior to Thanksgiving, however I miscounted weeks and although you can and will see results in 3 weeks, they will be minimal. It is my goal to help you yield results but also to assist you in establishing healthy habits that go beyond just the challenge.

Keep reading for more details….

Dates: October 28th -Dec 2nd

We have twenty people signed up so far and are looking to double that!  The bigger the community, the better we can all support each other!

Yes, it goes through Thanksgiving but do not let this discourage you from signing up. Thanksgiving is 1 day out of 5 weeks. And although we will be limiting sugar, alcohol and processed foods, it does not mean that you will not be able to enjoy the holiday with your friends and family. My philosophy is everything in moderation and each day is a new day, so on the 23rd you jump back on the wagon and that wagon can include a left over turkey sandwich or what ever you look forward to the most!! Let me be your guide….I promise you will not be disappointed or reject any of your decisions!!!!

So who is with us?  We are ready to get this started!!! (Oh and in addition to Thanksgiving, my family is coming to visit us for a long weekend and one of my best friends from college is coming for another weekend….so no excuses.😊

Feel free to email me at flex nutrition.brittany@gmail.com with any questions! And if you have a family member who is not a cove member they can also sign up!!!

 

STRENGTH

 

Take 15 minutes to find a 1 RM in this complex (re-test):

2 Push Press + 1 Push Jerk

 

P/PP Mod:

5/5/5/5/5

2 Push Press + 1 Push Jerk OR if jerking doesn’t feel good, then

1 strict press + 2 push press

 

WOD

 

For time:

400 M Run

50 Double Unders

25 Push Press

400 M Run

50 Double Unders

25 Push Jerks

 

*15 min time cap

 

Fitness: 95/65 (100 singles)

Performance: 135/95

Open: 155/105

 

P/PP Mod:

200m farmers carry

8 cal assault bike

Push press off rack

 

Coach’s Tip:  Another tester today, this time the strength tester we have been working on for the past 7 weeks.  Get ready and focused to move some heavy weight!  Weights for the metcon should feel like and should be able to get through sets in 1-3 sets.

 

WHOA BABY!  Coach Stephanie and her girl get turned upside down!

 

FALL INTO HEALTHY HABITS NUTRITION CHALLENGE!

Less than one week to sign up for the Fall Eating Challenge! It will be 4 weeks to focus on your health and performance. We will provide you an outline and guidance of how to build your meals to aid in greater success and you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

In addition, you’ll receive a ‘before’ and ‘after’ body composition scan. These are typically $40-50 EACH so it’s worth it for just the scans alone! If you’ve never done these, they provide great data benchmarks to see where you are AND help you determine where you want to go.

This Challenge will be led by coach Brittany and will last 4 weeks. To learn more about her check out our FLEX Nutrition Page

The cost is $65 and includes the following:

Kick off Meeting and baseline workout Sunday October 28th at 10am
Group baseline workout
Nutrition Overview
Challenge Guidelines
Official start on Tuesday October 30th
End challenge on Sunday November 25th
Scans and post challenge workout will be completed
Access to a Private Facebook page to post recipes, challenges, successes etc…
InBody Composition Analysis at the beginning and end
8-9:45 AM on October 28th
9-11 AM on the 25th of November
Body Scan times are set. If you can not make these times you can still participate in the challenge
Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge. Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. This challenge is for those that are looking for fat loss, muscle gain, increased performance and just overall enhanced nutrition. Let’s Fall Into Healthy Habits together! Email us at info@crossfitcove.com or sign up on the whiteboard at the gym!

Let’s Fall Into Healthy Habits together!  Sign up with the link HERE!

WOD

2 Rounds for time:

500/400 M Row

30 Power Cleans

 

400/300 M Row

40 Burpees

 

300/200 M Row

50 Air Squats

 

*30 min time cap

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Mod:

DB hang power cleans

Sub slam balls for burpees

 

Coach’s Tip:  Longer, endurance workout today with light weights.  Weights for Power Cleans should be at 10+ reps per set.  Focus should be on efficient movement.

Monday 10/22/2018

GYMNASTICS

 

Pull-Up Tester

50 Pull-ups for Time (6 min cap)

OR

Muscle-Up Tester

30 Muscle-Ups for Time (6 min cap)

 

P/PP Mod:

6 minute EMOM

10 Ring Rows + 5 box dips

 

WOD

 

3 Rounds for Time:

25 Sit ups

15 Overhead Squats

10 Dball over the shoulder

 

*13 min time cap

 

Fitness: 15 front squats (95/65)

Performance: 95/65

Open: 115/75

 

P/PP Mod:

Sub russian KB swings for sit ups

OH Squats off rack or Goblet squats

Sub 20 or 30# slam ball for Dballs

 

Coach’s Tip:  It’s ALL about the Gymnastics Tester today!  We have worked on our strength and skill over the past 7 weeks so let’s put it to the test.  For the metcon, Overhead Squats weight should be something you can do unbroken or 2 sets.

Saturday 10/20/2018

WOD

 

22 min AMRAP:

400/300 M Row

400 M Run

20 KB Swings

10 Ring Dips

2 Rope Climbs

 

Fitness-  35/26

Performance-  53/35

Open-  70/53

 

P/PP Scales:

– Modify position during row to avoid coning

– Sub 16 cal assault bike for 400m run

– Russian KB swings

– Box dips or DB tricep kick backs (use 2 DBs simultaneously for 10 reps total)

– Sub 1 sled pull (down & back)

 

Coach’s Tip:  Endurance to end the week.  We hit some heavy weight on Friday so time to work on our engine.  This one is all about constant movement and not taking too long of breaks.

FALL INTO HEALTHY HABITS NUTRITION CHALLENGE

Summer has come and gone and the holiday season is quickly approaching. Let’s clean up our nutrition and begin to establish healthy habits that will carry us through to 2019.

This challenge will be individual vs team. It will be 4 weeks to focus on your health and performance. We will focus on clean eating. We will provide you an outline and guidance of how to build your meals to aid in greater success. You will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.

This Challenge will be led by coach Brittany and will last 4 weeks. To learn more about her check out our FLEX Nutrition Page

The cost is $65 and includes the following:

  • Kick off Meeting and baseline workout Sunday October 28th at 10am
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
  • Official start on Tuesday October 30th
  • End challenge on Sunday November 25th
    • Scans and post challenge workout will be completed
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end
    • 8-9:45 AM on October 28th
    • 9-11 AM on the 25th of November
      • Body Scan times are set. If you can not make these times you can still participate in the challenge

Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge. Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. This challenge is for those that are looking for fat loss, muscle gain, increased performance and just overall enhanced nutrition.

Let’s Fall Into Healthy Habits together!  Sign up with the link HERE!

 

 

WOD

 

5 Rounds for Time:

PARTNER WOD

 

With a running clock:

Minute 0-10-

Find a 3 RM Back Squat (from the rack)

 

Minute 10-20-

Find a 5 RM Front Squat (from the ground)

 

Minute 20-30-

5 Empty Barbell Thrusters

6 Pull ups

7 Burpees

*Alt rounds- 1 partner completes a full round then next partner completes a full round.

 

P/PP Scale Back Squats:

– avoid breath holding during squats, experiment with breathing patterns & foot positions that feel the best

P/PP Scale Front Squats:

– from rack

– avoid breath holding during squats, experiment with breathing patterns & foot positions that feel the best

P/PP Scales Metcon:

– BB thrusters off rack or light DB thrusters

– 6 ring rows or barbell rows

– 7 modified burpees

 

Coach’s Tip:  Two strength components finishing off with a very fast-paced AMRAP.  Remember, ALWAYS form over weight but don’t be afraid to challenge yourself on the weight lifting.  Rounds for the metcon should be around a minute or less.

 

Today will be one of Coach Sarah’s last partner WODs at the Cove.  So please tell her she has to come back and visit often!!!

SIGN UP FOR OUR DOUBLE UNDER CLINIC

 

Join us on Sunday,  November 4th as we tackle Double-Unders!  We will be hosting THREE separate 30-45-minute sessions back-to-back — each session dedicated to different levels of proficiency.

9:00AM:  We will start at 9am with the “Novice” session.  This is for athletes trying to get their first double under, or have done a double, but cannot put more than one together.

10:00AM:  The intermediate session will be designed to serve the athlete who has some doubles, but is looking to get better at stringing bigger sets together.

11:00AM:  The 11am “Proficient” session will be for those who can string large sets (30-50) and are looking to increase efficiency in workouts.

You are welcome to come to multiple sessions! This clinic is free to Cove members.  If we have room, we will allow friends to join in the fun, but members get priority.

There is a sign up board at the gym so please reserve your spot.  The gym will be open for Open Gym that day, but the space and equipment priorities will go to the clinic.  Thank you in advance for your understanding!

 

STRENGTH

 

EMOM for 12 minutes:

Even: 5 Deadlifts

Odd: :20 second side plank L/:20 side Plank R

 

P/PP Scales:

– Can opt for sumo DL, no breath holding, OH grip only, no dropping the bar from the top, focusing on lifting and lowering in the same manor & position

– Supported side plank if needed

 

WOD

 

2:30 on :30 off for 12 minutes

1:00 Farmers Carry (walking)

20 Sit ups

Max Double Unders

 

Score = Total Double Unders

 

P/PP Scales:

– Sub med ball twist / toss for sit ups (10/side)

– Sub assault bike for doubles

 

Coach’s Tip:  Should be fun strongman style workout.  Tons of grip, and core strength for today! Deadlifts can be increasing or same weight across.

Wednesday 10/17/2018

STRENGTH

 

2 Push Press + 1 Push Jerk x 2

Set 1- 50%

Set 2- 55%

Set 3- 60%

Set 4- 65%

Set 5- 65%

** 1 set = 6 total reps. Weight should be low, we are deloading.  Focus is on speed, technique and moving the barbell efficiently!

 

P/PP Scales:

– Off the rack

– Can opt for strict press + push press if jerk feels like too much pressure

– Modify percentages as needed

 

WOD

 

For time:

50 – 40 – 30 – 20 – 10

1 Arm DB Snatch Alt DB Snatch

*20 Wall Balls after each set (100 total)

 

*18 min time cap

 

Fitness-  35/25

Performance/Open-  50/35

 

P/PP Scales:

– Hang snatch w/ DB

– Modify weight & volume as needed

– Play around with foot position for wall balls to find optimal position (less about squat depth and more about comfort during the movement, especially in third trimester)

 

Coach’s Tip:  Getting back to some complexes for our strength cycle.  This is more of a deload week so the focus is on technique and barbell speed.  For the metcon, make sure you are getting the hips down and back flat each rep.

COACHING UPDATES!

COACHING UPDATES

It’s bittersweet as we officially announce that two coaches are going and two are coming.  As most of you know, Coach Stephanie and Coach Sarah are relocating to New York and Virginia, respectively.  Family and careers are pulling them away physically, but the mark they have made will last forever!  It’s rare to have people make such an impact so quickly, and both of these incredible women did exactly that here at the Cove.  We have loved having them as long as we did and insist that they find reasons to come visit us all often!

While it won’t be easy to fill their shoes, we are proud to welcome Madison and Daniel Park to the coaching staff!  If you’ll recall, they’re the couple who dropped in the morning of their wedding (really), added to our community instantly and are some of the best movers and athletes we’ve had the privilege to work with.  They’ve both competed in Regionals in 2016 and bring extensive experience in CrossFit and coaching to the Cove with them. You’ll see them shadowing classes over the coming weeks, but please give them a warm Cove welcome!  Here are a few nuggets that will help you get a sense of what makes them tick!

MADISON

  • Madison grew up here in Howard County and taught math at Long Reach High School (where she first met Daniel!).
  • She did competitive jump rope with the Kangaroo Kids for 12 years and helped to coach for 8 of those years.  Seeing her with a rope is nothing short of amazing; and she’ll be coaching the jump rope clinic with Coach Marina on Sunday, 11/4
  • After she stopped competing in jump rope, she started doing and teaching group fitness classes to get her exercise.  We might have to see what Paul K and Madison can do for us!
  • She started her CrossFit journey in May of 2013 towards the end of her first year of teaching when she lost sense of her previously well-rounded self. She was mentally and emotionally drained from working so hard and not always being able to see success. Like many of us, she started CrossFit to find time to be HERSELF.  Just Maddie, not just “Ms. Miller the Teacher”.  She wanted to be able to work hard at something and fail, but not take it personally. She says CrossFit has been more helpful for her mental health than her physical health.  I’m sure many of us can relate to this!
  • She also loves doing yoga, hiking, and being outdoors.

 

DANIEL

  • Like Madison, he was born and raised in Howard County, Maryland.
  • He lived in California for 3 years, but is now back in Maryland for the long term.
  • He started CrossFit in 2014 to find an exercise program after phasing out of 15 years of Tae Kwon Do (4th degree black belt) and a couple years of globo-gymming it up. And apparently Maddie posted about CrossFit on Facebook (before they started dating) and he wanted an excuse to reach out to her — and look where they are now!
  • His big CrossFit claim to fame in CrossFit’s Regionals 2016 was during a HS walk event and getting some air time:  Link to Video.
  • While that video is a MUST WATCH, he can do much more with his handstand work.  He can actually brush his own teeth doing a headstand!  
  • Oh, and last… but certainly not least, he successfully completed the Cinnamon challenge!

If you haven’t met them yet, please seek them out and introduce yourself.  We are so lucky and grateful they found their way to us — so let’s tap in to their knowledge and maybe hit a handstand (or cinnamon) challenge too!

 

GYMNASTICS

 

Pull-Up Cycle

EMOM for 8 minutes:

5 Strict Pull ups

or

8 Barbell Rows (wide grip) (barbell on the rack, pulling body to the bar)

 

Muscle-Up Cycle

EMOM for 8 minutes:

1 Muscle up + 1 Dip x 4

or

3 Elevated Ring Rows

3 Transitions

3 Dips

 

P/PP Scales:

EMOM 8

Even: 8-10 Ring Rows or seated banded rows (wrap band around rig, sit in L-sit and row with band)

Odd: 5x Is / Ys / Ts

 

WOD

 

12 min AMRAP:

2,2,2…4,4,4…

Hang Power Cleans

Box Jump Over

Toes to Bar

*continue to add 2 reps to each movement each round

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Scales:

– DB hang cleans

– Low box lateral step overs OR banded lateral shuffles (reps for each side ie: 2 to the left / 2 to the right / 4 left / 4 right, etc etc)

– Sub seated or standing plate raises for T2B

 

Coach’s Tip:  Switched out gymnastics work up to Tuesday to work on our pulling at different times during the week (constantly varied, GPP).  Focus for today is on the gymnastics.  The metcon weights should be light and fast with big sets throughout.

Mr. & Mrs. Park are now Coach Madison and Coach Daniel at the Cove!

FALL INTO HEALTHY HABITS NUTRITION CHALLENGE!

Summer has come and gone and the holiday season is quickly approaching. Let’s clean up our nutrition and begin to establish healthy habits that will carry us through to 2019.

This challenge will be individual vs team. It will be 4 weeks to focus on your health and performance. We will focus on clean eating. We will provide you an outline and guidance of how to build your meals to aid in greater success. You will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.

This Challenge will be led by coach Brittany and will last 4 weeks. To learn more about her check out our FLEX Nutrition Page

The cost is $65 and includes the following:

  • Kick off Meeting and baseline workout Sunday October 28th at 10am
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
  • Official start on Tuesday October 30tht
  • End challenge on Sunday November 25th
    • Scans and post challenge workout will be completed
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end
    • 8-9:45 AM on October 28th
    • 9-11 AM on the 25th of November
      • Body Scan times are set. If you can not make these times you can still participate in the challenge

Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge. Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. This challenge is for those that are looking for fat loss, muscle gain, increased performance and just overall enhanced nutrition.

Let’s Fall Into Healthy Habits together!  Sign up with the link HERE!

WOD

 

5 Rounds for Time:

500/400 M Row

15 Burpees

12/9 Cals on Assault Bike

6 Front Squats

 

*25 min time cap

 

Fitness: 115/75 (9 Front Squats)

Performance: 165/110

Open: 205/135

 

Coach’s Tip:  Switching it up this week by starting off with a longer metcon with a lots of variety.  Front Squats will start on the ground but pick a challenging weight that you can do unbroken.

 

Smiling? Or pain cave?