Categorized as: Uncategorized

Saturday 10/13/2018

STRENGTH

 

Every 90 Seconds for 12 minutes:

1 Squat Clean + 1 Front Squat + 1 Jerk (split or push)

 

P/PP Scales:

From rack – sub 2 front squats + 2 jerks

 

WOD

 

EMOM for 10 min:

3 Squat Cleans

Max Doubles

 

Fitness: 95/65 (3 cleans + 3 squats)

Performance: 155/105

Open: 185/125

 

P/PP Scales:

3 front squats from rack

Sub max slam balls for doubles (can opt for bike)

 

Coach’s Tip:  Lots of skill work for Cleans today.  For the EMOM, feel free to push the weight a little bit as long as you can get a few DUs/SUs in each round.

Friday 10/12/2018

PARTNER WOD

 

“Big Helen and a D-ball”

4 Rounds for Time:

400 M Run x 2 (partner relay style)

42 KB Swings

24 Pull ups

12 D-ball Over the Shoulder

 

*35 min Cap

 

Fitness-  35/26

Performance-  53/35

Open-  70/53

 

P/PP Scales:

Sub 2 minute bike or row

Russian KB swings

Sub ring rows for pull ups

Use slam balls (20# or 30#) for dballs (smaller and easier to pick up w/ a belly!)

 

Coach’s Tip:  Reintroducing the D-Ball today.  Coaches will go over how to lift them most effectively.  Split all the work up however you want (minus the run).

Thursday 10/11/2018

JUMP ROPE 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.  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.  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.  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!  We will put 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!

 

 

WOD

 

4 Rounds for Time:

10/8 Cal Assault Bike Sprint

20 DB Step ups on a box

10 Burpees

Rest 1 minute

 

*20 min Time cap (with rest)

 

P/PP Scales:

Optional unweighted step ups or side steps

Modified Burpees

 

CORE

 

For 7 minutes

:20 High Plank

:20 Side Plank R

:20 Side Plank L

**Rest when needed, but try to go all the way through

 

P/PP Scales:

Side planks & bird dogs

 

Coach’s Tip:  A hard sprint rest workout today.  Assault bike should be 1 minute, step ups should be about 2 minute or less and 10 Burpees should be about 1 minute.

 

Simone throwing down…

JUMP ROPE CLINIC

JUMP ROPE 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.  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.  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.  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!  We will put 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!

 

 

CLASH PHOTOS!

 

We couldn’t decide which were keepers, so we kept ’em all!  Here’s a MASSIVE album from the epic 4th Annual Clash at the Cove!  Once again, a HUGE thank you to all that participated as an athlete, volunteer or spectator.  It was a day we will never forget!

CLASH AT THE COVE 2018

 

STRENGTH

 

Push Press

2-2-2-2-2

*increase weight each set

 

P/PP Scales:

From rack – be mindful of rib cage – stay ‘stacked’, ribs over hips, avoid rib cage flaring

 

WOD

 

3 Rounds for Time:

20 Box Jump

25 Russian Swing

30 Sit ups

500/400 Row

 

*20 min Cap

 

Fitness-  35/26

Performance-   53/35

Open-  70/53

 

P/PP Scales:

Sub walking lunges (optional weighted) for box jumps

Sub light & fast slam balls for sit ups

 

Coach’s Tip:  Kettlebell weight for the swings should be a weight that you can do unbroken.  Each round should be around 5-6 min.  If you start off slower than that, scaled down some reps somewhere.

Steve and David competing against each other, yet rocking some synchronized pull ups…

CLASH AT THE COVE PHOTOS!

CLASH PHOTOS!

 

We couldn’t decide which were keepers, so we kept ’em all!  Here’s a MASSIVE album from the epic 4th Annual Clash at the Cove!  Once again, a HUGE thank you to all that participated as an athlete, volunteer or spectator.  It was a day we will never forget!

CLASH AT THE COVE 2018

 

STRENGTH

 

Overhead Squat

5-5-4-4-3

*increase weight each set

 

P/PP Scales:

Off rack – can opt for no weight (PVC pipe)

Or back squats if OH position is no longer comfortable

 

 

WOD

 

6 Rounds for Time:

3 Power Snatch

3 Hanging Snatch

6 Push ups

6 Hand Release Push ups

200m run

 

*16 min Cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Scales:

6/side hanging DB snatch

Box / incline push ups

1 minute assault bike

 

Coach’s Tip:  Overhead Squat should be the main focus for the day. The metcon needs to be at a weight that you are going unbroken with. The rounds should be around 2:00 each.

The Clash crew in full force…

Monday 10/8/2018

THANK YOU

 

Thank you just doesn’t seem enough to express our TREMENDOUS appreciation to all of you.  This weekend was everything we hoped for (and more) and we couldn’t be more grateful to have such an amazing community at the Cove.  We have countless photos and stories to share and will be posting in the coming days, but the memories have been engrained forever.

We would like to extend an extra special thanks to our incredible volunteers.  From the transition of gear between WODs… to scoring… to judging… without them and their generosity none of this would have been possible.

Because there are hundreds of photos, I’ll be posted them UNEDITED tomorrow on Flickr.  You’ll be able to download them and edit as you’d like!  Stay tuned for the link!

 

 

GYMNASTICS

 

Pull-up Cycle

4-5 sets:

15-20 Second Wide Grip Chin above the bar hold

10 Barbell Rows (barbell on pull up bar)

10 Leg Raises (laying on the ground)

 

Muscle-up cycle

EMOM for 7 min:

4 Muscle ups

or

(on low rings)

4 Ring Rows (false grip)

4 Turn Overs (false grip)

4 Ring Dips

 

P/PP Scales:

10 Barbell J-hook rows or ring rows

10 Box Dips

10 Is / Ys & Ts

 

 

WOD

 

For time:

___ Double Unders

20 Hanging Power Clean

60 Wall Balls

20 Hanging Power Clean

___ Double Unders

 

*15 min time cap

 

Fitness: 200 Singles  (95/65)(14/10)

Performance: 100 Doubles (135/95)(20/14)

Open: 150 Doubles (155/105)(20/14)

 

P/PP Scales:

Athlete’s choice: sub rope waves or 10 assault bike cals for doubles

DB Power Cleans

Mod Wall Ball weight or volume as needed

 

Coach’s Tip:  Gymnastics cycle will be coming to a close soon and will end at 8 weeks.  Keep hammering your form and focusing on technique and building strength!  The Double Unders should take 2-3 minutes and the Hang Power Cleans should be a load that you can move in sets of 5-8.

IMPORTANT CLASH DETAILS: PLEASE READ!

CLASH AT THE COVE:

WHAT YOU NEED TO KNOW!

First of all, we couldn’t be more excited for this Saturday!  We have an amazing roster of athletes competing (many for the first time ever) and we know this place will be filled with an energy that only this community is capable of.  We also have several incredibly generous athletes who are volunteering their time to judge/score/manage equipment to ensure this event is everything we hope it will be.  THANK YOU to EVERYONE who is participating!

 

THERE’S A POTLUCK AFTER!

In typical Cove fashion, everyone wants to know “where’s the after-party?!”.  We initially intended to head out to a bar afterwards, but because people will likely be tired and sweaty after (and hungry) and we have so many families with kids that make it difficult to do that, we decided to have a potluck celebration at the gym!  That means we are asking you to bring something to share.  PLEASE BRING SOMETHING.  We will put out the grill and be providing hot dogs, but please bring something yummy to add to the table. Meat to grill, a side, desserts or drinks… anything is welcome and appreciated!  If we find people still have the energy after that, THEN we can go out to a local pub.  But when your heats end, please stick around for the awards ceremony and pig out session after. You WILL be hungry and it WILL be a blast!

 

THERE ARE NO CLASSES SATURDAY!

If you are not participating as a volunteer or athlete, please come and show your support by cheering them all on!  They gym will be closed for this event so there are no classes happening (and, unfortunately, we cannot permit anyone to come do their own workouts either), but we would love to see you there!

 

WHAT’S WOD 3??

We have to keep SOMETHING a surprise!  CrossFit’s founder, Greg Glassman, is famous for saying “We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.”   While this workout is “unknown” for now, we promise you’ll be ready for it.  The unknown is what we train for, so let’s put it to practice at the Clash!  We will announce the workout AFTER the second WOD.

 

IF YOU HAVEN’T SUBMITTED A TEAM NAME, DO SO!

You will see we still have LOTS of blanks spaces for team names!  If you don’t submit one, we will come up with one for you.  Please email Coach John at john@crossfitcove.com.

RX TEAMS

SCALED TEAMS

 

THE SCHEDULE IS SET!

Please see the below schedule for ESTIMATED times for all the day’s events.  We strive to stay precisely on time, but we could run a few minutes late (OR EARLY) so please be aware of the heats happening in front of you.  We will be making countless announcements day-of, so your likelihood of missing an event is VERY slim, but you please pay attention to the day’s flow of events.   Your team number is the same number as listed on the TEAM ROSTER list above.

 

 

 

 

 

PARTNER WOD

 

5 Rounds for Time:

400 M Run with 1 med ball (Run together, pass off med ball)

10 Synchro Burpees

15 Synchro Deadlifts

20 Synchro Med Ball Squat Cleans

 

*30 min time cap

 

Fitness: 115/75

Performance: 155/105

Open: 185/125

 

P/PP Mods:

Sub 200m medball carry (fast walk)

Sub 10 Slam Balls or Modified burpees

 

Coach’s Tip: Fun synchronized partner workout that will be on the longer end of the timing.  The run is done with one med ball that people pass back and forth.  The deadlift weight should be light and unbroken.  Both partners must work at the same time.

COMPETITION DAY NUTRITION!

COMP DAY NUTRITION ADVICE
With almost half the gym competing in this weekend’s Clash at the Cove in one way or another we thought we’d share some useful nutritional information that will help you optimize your performance Saturday!  Some of you who have competed before have probably read Coach Brittany’s post on the Cove Club FB group, but it is certainly worth sharing more broadly:

Competition Day Nutrition

Eat a solid breakfast ideally 2 hours before you compete.  Heats will begin just after 9 (with scaled teams going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.

30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.

Post WOD 1.  Have a protein shake and a little more carbs to aid in recovery and fuel you for the next event.

From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.

Keep your fat lower through out the day as fat takes longer to digest.

Pack a cooler and stock it with things like…
-deli turkey
-chicken or meat/protein of your choice
-banana, apple, strawberries
-dried fruit
-pretzels
-fig newtons (not promoting cookies but pre workout these are great!)
-sandwich
-overnight oats, sweet potatoes, butternut squash
-chocolate Fairlife milk!!!!
-protein powder and bars

Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.

The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!

WOD

 

For time:

400m 1-arm Farmers Carry (KB or DB, switch when needed)

500/400m Row

50 Burpee Box Jumps

500/400m Row

400m 1-arm Farmers Carry (KB or DB, switch when needed)

 

*20 min time cap

 

P/PP Mods:

-Modify farmers’ carry distance if necessary

-Sub modified box burpee step ups (modify volume if necessary)

 

CORE

 

4 rounds:

:40 on, :20 off

High Plank

Hollow Hold

Flutter Kick

 

P/PP Mods:

Sub supported side plank (switch at 20 seconds)

Sub 10 bird dogs for hollow hold

Sub 5/ side windmill for flutter kicks

 

Coach’s Tip: A little something different today with a  mix of slow and fast movements.  You should aim to hit 7-10 Burpee Box Jumps per minute. That section should not take more than 8 minutes.  Keep your midline (abdominals, obliques, and torso) as tall as possible and don’t just try to lean to counter-balance the weight on the carries.

 

A throwback pic from 2016 Clash at the Cove. Mike K. and Gerard are both making repeat performances on a ladder! We couldn’t be more excited!

 

 

WEDNESDAY WINS! PAUL K.!

WEDNESDAY WINS!  PAUL K.!

Today we celebrate one of the best guys out there, Paul K. (or Benjamin Button as we like to call him). He seems to be reverse aging – that is, looking younger and fitter as time goes on – and just getting better at everything as he ages.

For Paul, fitness isn’t just a way to keep his body young and healthy, it’s to keep him young at heart. It has been an important part of his life since he can remember, and it pays off in ways most of us don’t even think about.

He works at a large media company; chock full of young go-getters that pretty much requires him to stay one step ahead. “Ageism is a real thing.”   But his strategy is simple: “Look young, act young, dress young and talk young. The minute they think you’re an ‘old guy’ it’s over. I think the most senior people at the company think I’m 40.”

But at 51, he’s winning that game big time. “I look at some people my age and I’m like ‘Get to the store. Get to the gym. Get your shit together. I want to work for a long time so all of this matters.”

Sure, it helps in his professional life, but fitness has been a huge part of his personal life since he can remember. “I played all the sports in high school. Among other things I played basketball and football, but my best sport was tennis (which he still plays competitively today). When I got to college I wasn’t doing much and went to go try wrestling with a friend of mine. We walked in the gym and there were 200 women taking aerobics classes. We joked to each other, let’s hop in and do this. We might meet someone! Six months later I was teaching the class.”

“I ended up teaching four classes a week to over 200 women for four years. I’d roll into the bars and it was like Shaq walked in. ‘It’s the guy from aerobics!’ they’d shout. In a school with 50,000 people I met so many of them through health and fitness. My degree was in teaching but it was just a degree to me; health and fitness was what I loved. I basically went to school for everything but the academics. But I learned about life and to meet people… how to deal with people.”

After college I started my own business called ‘Fitness Express.’ It was basically a personal training based company and I had a studio the basement of a friend’s agency. I got certifications, taught all kinds of classes from step to those glider classes where you’d slide on a mat with booties. I did it all. I taught until I was 26 or 27 and had 4% body fat, but was broke.”

“I thought to myself, if I could find something that I was as passionate about as I was about fitness I’d probably be okay. Then in the early 90’s a good friend of mine called and said they were launching something new at the Cincinnati Inquirer and he’d bring me on. It was a digital platform called Cars.com and needed help launching it.   On Friday I was a personal trainer. On Monday I was an online expert because that’s what my business card said. Fifteen months later I was a manager and the business was growing exponentially.”

“At that point in my life I started running to stay in shape. I ran 6 marathons. At one point I was trying to qualify for Boston and hit a PR in Chicago at 3:46 in 1999. “ But instead he was focused on his career. I eventually went to Clear Channel radio working for a guy named Bill Reinberger (who is now a VP for the Cincinnati Reds). Not only was he great to work for then, he got me to sing the national anthem at a game.”

So we have to ask ourselves, is there anything this guy can’t do? Well, double-unders used to be on that list. But no more. Keeping up with the younger guys a the gym? Nope. He’s doing that too.

“Most of the people who come to the Cove… heck, my kids are their age! When I was 26… geez… if I had found it then, maybe I’d be Steve Michelotti.” For a guy who’s dabbled in almost every fitness regimen out there, why CrossFit? Why the Cove?

“It feels really good on my body. And I love ‘appointment fitness’. It’s an hour of my day that I look forward to. To me, it’s almost always about the people I’m with. It’s the notion that misery loves company. I love the fist bump at the end of the workout. You know, like we’re all in this together. We can talk about it before hand to strategize and commiserate after.   Jessica, Irina, Eyal, Dan, Keith, and Aaron… they’re all awesome. In the evenings. Rob Novak is one of my favorite people of all time. He’s in his 40s and I love to watch him. Marcus too.   The camaraderie of this place and the people. That’s what it’s all about”.

“People outside of here think I’m crazy, but it’s my release. I’m in a crazy business with crazy expectations. I walk in here and it all goes away. It’s all about what I’m getting done and the people I’m with. I say the same thing to my team in business meetings that I say to myself here at the gym: “Just get incrementally better each day”.

In the last two years, these ‘increments’ have been more like giant leaps. He’s gotten so much stronger. Faster. Leaner. And now he is mastering skills most of us couldn’t do at 20, no less at 51. But he’s in it for the long game. “My aunt always said to me ‘Paul, if you don’t have your health you don’t have anything. My mother cannot get off the couch because she’s aging and afraid she’ll fall and won’t be able to get up. My dad died prematurely at 78 because of a heart attack. That is not going to be me.”

And it’s a lesson he’s passing on to the next generation. “My kid and I are really close. They see Gina (his wife) and I work out and they know health and fitness is REALLY important. I know they will take this seriously and they already do. Paige ran a half marathon (and does CrossFit at the Cove when she’s home!). Mia cheers – and it’s not like the cheer when I was young — it’s such an athletic thing these days, it’s insane.”

While he plays the young guy role well, he does see signs that he’s getting older. “I have more time on my hands now than when my kids were younger. I used to run around from work to practice and school events and all the things I see people doing now with younger kids. I remember those days well. But now they’re older and no one’s worried about when I get home. It’s great on some levels, but it’s sad because I see time slipping away.”

Yes, Paul… time continues to tick for all of us, but you are out-running the clock big-time. Every single one of us can learn from your ability to stay young in body, mind AND spirit. Walt Disney once said that “growing old is mandatory but growing up is optional”. We think you’d be perfectly cast as the star in that film.

 

 

STRENGTH

 

Push Press

5 x 3 @ 85%+ across

*Between each set 7 Bent Over T’s and 7 empty barbell rows (underhand grip)

 

WOD

 

2 Rounds for Time:

600 M Run

15 Handstand Push ups

30 KB Swings

 

*16 min time cap

 

Fitness-  35/36

Performance- 53/35

Open-  70/53

 

P/PP Mods:

600m Row

15 seats strict press (can sit on box)

Russian KB swings

 

Coach’s Tip: Pick a weight that is 85% or higher and hit that weight for 5 sets for the Push Press.  For the metcon, pick a KB weight that you can do in no more than 2 sets.

 

Look who met a girl and got married!!!!  Congrats Joe T.!!

Tuesday 10/2/2018

VOLUNTEERS NEEDED!

Hey Covies! If you did not sign up to compete at Clash at the Cove this weekend, you can still play a major role in the success of the day!  We are actively seeking volunteers for judging, scoring and equipment management.  Please sign up at the white board at the gym!

 

STRENGTH

 

Front Squats

2 x 6 (70%) (same)

2 x 4 (75%-80%)(same or increase)

3-3 (80% +)(increase)

 

P/PP Mods:

Front squats off rack

Work on different breathing patterns to see what feels best

 

WOD

 

For time:

25-20-15-10-5

Thruster

**___Doubles after each set**

 

*15 min time cap

 

Fitness: 75/55 (100 Singles)

Performance: 95/65 (50 Doubles)

Open: 115/75 (60 Doubles)

 

P/PP Mods:

-Thruster off rack or DB thrusters

-Athlete’s choice for doubles (6 assault bike cals OR 15 fast & light slam balls)

 

Coach’s Tip: It’s all about the legs today!  Start the day with some heavy Front Squats and finish it with lighter Thrusters.  Pick a weight for the Thrusters that you can do every “round” in no more than 3 sets.  Make sure you spend a little extra time after class stretching and mobilizing your hips and quads.

 

The Nooners going heavy off the rig…