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COACHING AND NUTRITION UPDATES!

 

NUTRITION AT THE COVE

A big focus for the Cove this year is improving our nutritional offerings to our membership as we know the massive importance diet has on one’s physical and mental well-being. We have offered numerous challenges, customized programs through Coach Brittany and Flex Nutrition, invested in the InBody body composition scanner and we are thrilled to announce our newest offering, Cove Nutrition Coaching.

Please be aware that FLEX Nutrition will still be a service offered at the Cove but the demands of being a super mom, coach, and entrepreneur has made it difficult for Coach Brittany to coach as often as she likes. We may not see her as often as we like as coach but she still will be providing her nutritional program to those athletes that are looking for her help.

Cove Nutrition Coaching will be headed by Coach John who has always been passionate about helping our athletes grow. He has always been a master of movement but in an effort to provide the best for our athletes he has dived deep into the nutritional world. He has recently completed his Precision Nutrition Certification (one of the premier programs in this field) and has been working with a number of local clients this past year . He has had great success with his nutrition clients (see some examples below) and we are excited to announce that we will be including his services underneath the Cove nutritional umbrella.

 

NUTRITION COACHING AT THE COVE:

Through this nutrition program we will teach people how to create, implement, and consistently carry out habits (both in and out of the gym) that will help them reach their health and fitness goals.  Everybody’s nutritional goals and needs are different.  Whether it’s weight loss, muscle growth, overall performance in your workouts, different goals require different individual approaches.  As a Nutrition Coach, I will help determine which one(s) fit an athlete best by developing customized plans that address those personal goals.

CUSTOMIZED PLANNING INCLUDES:

  • In-person Goal Setting Session where we define your goals and and personal drivers.  Knowing your ‘why’ will help determine your path AND keep you on it.
  • Habit Formation is key to any lifestyle change and I will work with you on daily/weekly/monthly habits to help you find success.
  • Creation of a Customized Approach aligned to your specific goals including:

Consumption guidance:

Meal planning and prepping

Grocery store navigation

Macronutrient consumption

Eating for recovery

Teaching body awareness and control:

Portion control

Listening to hunger cues

How to embrace eating in a social setting

Decision making

Providing accountability:

Goal setting session and consultation

Daily connectivity (through WhatsApp)

Weekly email check-ins

Monthly 20 minute sessions (call, in person, Skype)

Monthly InBody Scans & review (15 min)

Inclusion in any gym “Challenges”

PRICING STRUCTURE

Contract Commitments:

3 month @ 150/month

6 month @ 125/month

12 month @ 100/month

Keep in mind habit change takes time AND commitment.  We want to empower people to make health-conscience nutrition/lifestyle choices for themselves under any circumstance not just follow numbers & orders. 

 

CONTINUED IMPROVEMENTS IN COACHING AND CLASS SIZE MANAGEMENT!

As you know, we’re continually making adjustments to the gym based on feedback we get from you.  Managing class size was something that came up on the survey and we have begun to address that by adding assistant coaches to the floor and testing a 3:30p class on Mondays and Tuesdays (our busiest days).  While the am classes have seen larger numbers in the past, we have seen the 5:30a class creeping back up in size recently.  To help provide the best coaching and safest environment possible, we are adding an assistant coach to the floor on our busiest days to ensure that early hour IS the best hour of your day.

Having said that, we want to give a HUGE Cove welcome to Alea B. that second set of morning eyes on the coaching floor!  Most of you know her as a fierce and dedicated athlete (she’s been doing CrossFit for SEVEN years!), but you might not know her deep and experienced background as a Coach.

 

She’s Level 1 and Level 2 Certified in CrossFit.  She works full time in management at the YMCA and has been involved in the fitness industry since grad school (14 years ago!).  And she coached CrossFit in Oklahoma prior to moving here.  She said she’s looking forward to coaching again — and especially here at the Cove.  “It feels like my extended family here and I love to be able to help people with small changes that make big differences!”.  Well said Alea, and welcome to your new role in the family!

 

STRENGTH

 

Strict Press

5 x 5

(70-80% across)

 

WOD

 

For time:

2-4-6-8-10-8-6-4-2

Shoulder to Overhead

PullUps

 *5 Devil’s Press after each round of Pull ups

 

*20 min time cap

 

Fitness: 115/75, 25/15 Devil’sPress

Performance: 135/95, 35/25 Devil’s Press

Open: 155/105 (C2B Pullups), 35/25 Devil’s Press

 

Coach’s Tip: All shoulders today.  Reps for the metcon are low so you should be able to do movements either unbroken or in two small sets.

 

“I’d better see you this Saturday night at the Cove’s 4th Annual Anniversary Bash”, says Jubar with those eyes…

Monday 1/21/2019

THANK YOU ‘BABES’!

A HUGE thank you to all the ladies of the Cove who came to the fourth annual “Babes Barbells and Brunch”.  A special thanks to Coach Katie and Coach Maria for putting on an amazing event.  On a personal level, I was devastated to miss it due to the reschedule, but we were glued to the screen all morning watching photos and videos roll in.  Already looking forward to next year (and praying no snow!).

 

STRENGTH

 

Take 10 minutes to find a heavy set of 2 Squat Cleans (drop each rep at the top)

Then

EMOM for 6 minutes

2 Squat Cleans

*use 80-90% of the weight you found in the first portion

 

P/PP Options:

Part 1: (if no longer doing barbell cleans)
8/6/6/4 Front Squats from rack with 10 banded pull aparts between sets

Then,
Part 2: 5 DB hang cleans + 5 DB squats

 

WOD

 

3 Rounds for Time:

15/12 Cal row

15 Power Cleans

9 Bar Facing Burpees

 

*12 min time cap

 

Fitness: 115/75

Performance: 155/105

Open: 175/115

 

P/PP Options:

Focus on breath work during row – exhale on the pull, inhale on return // avoid coning by keeping chest vertical

Sub DB power cleans if bar path is no longer straight

Modify burpees as necessary (box / step back) + air squat

 

Coach’s Tip: Lots of Olympic lifting today.  Legs should feel pretty good so look to throw around some heavier weight for the Squat Cleans.  Weight for the metcon should be a weight that you can move for 3-5 reps at a time.

 

The “Babes” of the Cove!

YOGA 8:15/OPEN GYM 9-11/BABES & BARBELLS BRUNCH 11A

YOGA STARTS TODAY!

Come at 8:15 and work out all the kinks from this week… and prep your body for the week ahead.  Katie F. is going to be kicking off our new yoga series and the Cove and we couldn’t be more excited!  It will be a 45 minute session and should end just in time for Open Gym to begin!

BABES AND BARBELLS BRUNCH SUNDAY (OPEN GYM ENDS AT 11)!

Lovely ladies of Cove! We are hoping to see all of you at the 4th annual Babes Barbells and Brunch. We will be hitting a workout at 11, then having brunch immediately after. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.  PLEASE be careful getting there if the roads are bad, but we will be there!  So excited!!!!!!

The workout is as follows:

STRENGTH:

“Build a Bear”

Take 20 minutes to find a heavy Bear Complex

WOD:

“Angie Goes Swinging”

As a team complete the following:

100 Pullups

100 Situps

100 KB swings (26/35/53)

100 Air Squats

BIG SUNDAY PLANS AT THE COVE!

We have a great weekend planned at the Cove!  Besides a couple of fun workouts to round out the week, on Sunday we kick off YOGA with Katie F at 8:15a.!  Please come and take advantage of this amazing opportunity.  She’s a brilliant teacher and will be helping us not only recover from this week, but prepare us for the week ahead.  And if you’re coming to the Babes Barbells and Brunch at 11 (you’d better be if you’re a Cove lady!) you need to be there anyway!  But for all you fellas out there, please give it a try.  Maybe we’ll start calling it BRO-GA instead!

BABES AND BARBELLS BRUNCH SUNDAY (OPEN GYM ENDS AT 11)!

Lovely ladies of Cove! We are hoping to see all of you at the 4th annual Babes Barbells and Brunch. We will be hitting a workout at 11, then having brunch immediately after. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.  So excited!!!!!!

The workout is as follows:

STRENGTH:

“Build a Bear”

Take 20 minutes to find a heavy Bear Complex

WOD:

“Angie Goes Swinging”

As a team complete the following:

100 Pullups

100 Situps

100 KB swings (26/35/53)

100 Air Squats

 

WOD

 

For time:

21 Thrusters

3 Rope Climbs

18 Thrusters

2 Rope Climbs

15 Thrusters

1 Rope Climbs

 

*11 min time cap

 

Fitness: 75/55, 12 Strict Pullups/9 Strict Pullups/8 strict Pullups

Performance: 95/65

Open: 115/75 (4-3-2 on the RC)

 

CORE

 

:30 Suitcase Carry (Right)

:30 Suitcase Carry (Left)

:20 R Side Plank

:20 L Side Plank

:20 Flutter kicks

x4 (8:00 total)

 

Coach’s Tip:  Throwing Thrusters back into the mix getting ready for the Open.  Get some big sets going but try not to break any set up more than 3 times.

 

ADI.  Rocking the barbell in the 5:38 class.

SUNDAY FUNDAY! BABES, BARBELLS & BRUNCH AND YOGA!

SUNDAY FUNDAY!

We have a great weekend planned at the Cove!  Besides a couple of fun workouts to round out the week, on Sunday we kick off YOGA with Katie F at 8:15a.!  Please come and take advantage of this amazing opportunity.  She’s a brilliant teacher and will be helping us not only recover from this week, but prepare us for the week ahead.  And if you’re coming to the Babes Barbells and Brunch at 11 (you’d better be if you’re a Cove lady!) you need to be there anyway!  But for all you fellas out there, please give it a try.  Maybe we’ll start calling it BRO-GA instead!

 

PARTNER WOD

 

Every 10 minutes for 30 minutes:

Row 1000/800

50/40 Cal Bike

Max Power Cleans

 

Fitness: 135/95, (115/75) (95/65)

Performance: 185/125, (155/105) (135/95)

Open: 225/155 (185/125) (135/95)

 

Coach’s Tip:  Great mix of metabolic conditioning and Olympic lifting.  With one partner resting, rows should take 4-5, bike should take 3-3:30, leaving a few minutes for cleans.  Weights start heavy then decrease each round.

 

Saturday’s class decided to brave the snow just to row (oh, and do a LOT of push ups and snatches)…

KEY DATES AND FUN EVENTS!

ANOTHER REMINDER:

LOTS GOING ON IN THE NEXT FEW WEEKS! 

YOGA with Katie F. starts THIS SUNDAY at 8:15am

Babes Barbells and Brunch THIS SUNDAY 1/20 at 11:00am (Open Gym 9a-11a)

Cove Anniversary Bash SATURDAY, January 26th at 7:30pm

Battle of Baltimore 2/2 at CrossFit Federal Hill (come support our teams competing!)

Fourth Trimester Fit starts TUESDAY, February 5th at 10:45

 

WOD

 

For time:

5 Rounds-

8 Back Squats

7 Toes to Bar

6 Burpees over the bar

 

Rest 2 minutes

 

4 Rounds-

8 Front Squats

7 Chest to Bar Pullups

6 Burpees over the bar

 

Rest 2 minutes

 

3 Rounds-

8 Back Squats

7 Toes to Bar

6 Burpees over the bar

 

*25 min time cap

 

Fitness: 75/55 (Regular Pull-Ups)

Performance: 95/65 (C2B Pull-Ups)

Open: 115/75 (Bar Muscle-Ups)

 

Coach’s Tip:  Focus for today is on work capacity and gymnastics.  We want people to be able to hit all the reps but use a modification that is still challenging to them and will help lead to stronger movement patterns.  With reps being low, you shouldn’t have to do anything over 2 sets.

 

Ed hitting lifting a big barbell before the sun even comes up…

UPCOMING EVENTS!

LOTS GOING ON IN THE NEXT FEW WEEKS! 

YOGA with Katie F. starts THIS SUNDAY at 8:15am

Babes Barbells and Brunch THIS SUNDAY 1/20 at 11:00am (Open Gym 9a-11a)

Cove Anniversary Bash SATURDAY, January 26th at 7:30pm

Battle of Baltimore 2/2 at CrossFit Federal Hill (come support our teams competing!)

Fourth Trimester Fit starts TUESDAY, February 5th at 10:45

 

STRENGTH

 

Sumo Deadlift

3 x 3 at 80% of 1 RM

3 x 3 at 85% of 1 RM

*based off of 1 RM Conventional Deadlift

 

WOD

 

EMOM 18 minutes:

Min 1: 15/12 Cal Row

Min 2: 12 Deadlifts

Min 3: ____ HSPU

 

Fitness: 185/125, 12 seated DB Press

Performance: 225/155, 8 HSPU

Open: 275/175, 12 HSPU

 

Coach’s Tip:  A good amount of pulling today with both Sumo and Conventional Deadlifts.  Focus on the differences between the two movements.  For the metcon, use this as a time to work on standards for the HSPUs (with the Open coming up).  Focus of going from a flush starting position and finishing with your heels on the wall at the top of the movement.

Nichole and Jordan are in synch outside AND  inside the box.  #twinning 

DATES TO REMEMBER!

LOTS GOING ON IN THE NEXT FEW WEEKS! 

Remember, we are testing a 3:30pm class on Mondays AND Tuesdays.  Please remember to sign into class!

YOGA with Katie F. starts THIS SUNDAY at 8:15am

Babes Barbells and Brunch THIS SUNDAY 1/20 at 11:00am (Open Gym 9a-11a)

Cove Anniversary Bash SATURDAY, January 26th at 7:30pm

Fourth Trimester Fit starts TUESDAY, February 5th at 10:45

 

ATTENTION NEW MAMAS!

It’s BACK!  We are running our next series of Fourth Trimester Fit classes starting Tuesday, February 5th and running through Thursday, March 14th (Tuesdays and Thursdays 10:45-11:45 am).  If you are a new mom or have friends who you think would benefit from this program, please let us know!

Fourth Trimester Fit is a program designed specially for postpartum women.  Following child birth, your body needs time to heal, recover, build strength and stamina.  Our goal is to help you do this in the safest and most supportive environment possible, this includes considerations for POP (pelvic organ prolapse) and other core dysfunction.  These one-hour classes give you the opportunity to focus on YOU and your own health.  It will also allow you to connect and socialize with other new moms going through similar experiences.

As certified trainers (and moms!) we understand that the “fourth trimester” is probably the most difficult one.  You are expected to care for a new life (and perhaps others!) when you are starved for sleep and your body has just been through the ringer.  Not only that, your other life responsibilities (from carrying an infant or toddler to heavy bags of groceries — or both at the same time!) put demands on your body that you might not be ready for.  Building this FUNCTIONAL fitness level for real life is a key component of this program.

Areas of focus include:

Breath work

Core engagement

Rebuilding core stability

Posture and Alignment

Pelvic Floor awareness

You will be “postpartum” for the remainder of your life, so let’s make sure you are moving safely, effectively, and with purpose in this new journey!  We are here to help you set your health goals in the most welcoming and supported atmosphere possible.  Reach out to us at info@crossfitcove.com to sign up now.

 

BABES AND BARBELLS BRUNCH RESCHEDULED FOR THIS SUNDAY 1/20 (OPEN GYM ENDS AT 11)!

We are so sorry we had to postpone the Babes Barbells and Brunch this weekend, but look forward to seeing all of you fierce ladies THIS COMING SUNDAY!   Same time, same place, same workout and same party — just one week later!

 

STRENGTH

 

Every 90 Seconds for 6 minutes:

2 Power Snatch + 1 OHS

directly into

Every 90 Seconds of 6 minutes:

3 Hang Squat Snatch (1st rep pause in the bottom for 3 seconds)

 

WOD

 

For time:

40 Alt DB Snatch

30 Box Jump

20 DB Goblet Step-ups

 

30 Alt DB Snatch

30 Box Jumps

20 DB Goblet Set-ups

 

20 Alt DB Snatch

30 Box Jumps

20 DB Goblet Step-ups

 

*13 min time cap

 

Fitness 35/20 DB, 20”/18” Box

Performance/Open 50/35, 24”/20” Box

 

Coach’s Tip:  Lots of Olympic lifting skill work today with Snatches.  Focus there is on technique and explosiveness.  After heavy squatting Monday we go a bit easier on the legs and work the shoulders today.  We are starting with a technical barbell strength session and then dive into a fun MetCon.  Some legs, but the step ups should feel light since it is only with one DB.  DB load should be something you are moving quickly — choose a DB weight that you can do for big sets of Snatches.  It’s meant to be high volume with light weight, so please scale accordingly!

 

Irina shows us how dumbbell snatches are done!

FOURTH TRIMESTER FIT IS BACK!

ATTENTION NEW MAMAS!

It’s BACK!  We are running our next series of Fourth Trimester Fit classes starting Tuesday, February 5th and running through Thursday, March 14th (Tuesdays and Thursdays 10:45-11:45 am).  If you are a new mom or have friends who you think would benefit from this program, please let us know!

Fourth Trimester Fit is a program designed specially for postpartum women.  Following child birth, your body needs time to heal, recover, build strength and stamina.  Our goal is to help you do this in the safest and most supportive environment possible, this includes considerations for POP (pelvic organ prolapse) and other core dysfunction.  These one-hour classes give you the opportunity to focus on YOU and your own health.  It will also allow you to connect and socialize with other new moms going through similar experiences.

As certified trainers (and moms!) we understand that the “fourth trimester” is probably the most difficult one.  You are expected to care for a new life (and perhaps others!) when you are starved for sleep and your body has just been through the ringer.  Not only that, your other life responsibilities (from carrying an infant or toddler to heavy bags of groceries — or both at the same time!) put demands on your body that you might not be ready for.  Building this FUNCTIONAL fitness level for real life is a key component of this program.

Areas of focus include:

Breath work

Core engagement

Rebuilding core stability

Posture and Alignment

Pelvic Floor awareness

You will be “postpartum” for the remainder of your life, so let’s make sure you are moving safely, effectively, and with purpose in this new journey!  We are here to help you set your health goals in the most welcoming and supported atmosphere possible.  Reach out to us at info@crossfitcove.com to sign up now.

 

SNOW HOURS

 

We will be posting to the Cove Club FB page (and here) about any weather announcements. Those of you who have been here a while know we do anything possible to keep the gym open during inclement weather, but we’ll never risk the safety of our coaches to get there if it’s really bad! As of right now we are on with our regular schedule.

BABES AND BARBELLS BRUNCH RESCHEDULED FOR THIS SUNDAY 1/20 (OPEN GYM ENDS AT 11)!

We are so sorry we had to postpone the Babes Barbells and Brunch this weekend, but look forward to seeing all of you fierce ladies THIS COMING SUNDAY!   Same time, same place, same workout and same party — just one week later!

 

STRENGTH WOD
Take 20 minutes to find a new 1 RM Back Squat

 

WOD
For time:
10 Pullups
30 Wall Balls
40 Double Unders
20 Pullups
30 Wall Balls
40 Double Unders
30 Pullups
30 Wall Balls
40 Double Unders
*14 minute time cap
Fitness  14/10 Wall Ball
Performance 20/14 Wall Ball
Open 20/14 Wall Ball, C2B Pullups

 

Team Ailinger shows us how wall balls get done!  

OPEN GYM 9A-11A & BABES BARBELLS AND BRUNCH AT 11AM!

BABES AND BARBELLS BRUNCH SUNDAY (OPEN GYM ENDS AT 11)!

Lovely ladies of Cove! We are hoping to see all of you at the 4th annual Babes Barbells and Brunch. We will be hitting a workout at 11, then having brunch immediately after. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.  PLEASE be careful getting there if the roads are bad, but we will be there!  So excited!!!!!!

The workout is as follows:

STRENGTH:

“Build a Bear”

Take 20 minutes to find a heavy Bear Complex

WOD:

“Angie Goes Swinging”

As a team complete the following:

100 Pullups

100 Situps

100 KB swings (26/35/53)

100 Air Squats

And for those of you coming to open gym, here is MONDAY’S workout!

STRENGTH WOD
Take 20 minutes to find a new 1 RM Back Squat
WOD
10 Pull ups
30 Wall Balls
40 Double Unders
20 Pull ups
30 Wall Balls
40 Double Unders
30 Pull ups
30 Wall Balls
40 Double Unders
14 minute time cap
Open: Bar Muscle ups

 

Coach Josh takes flight…