Daily WOD

Thursday 11/14/2019

WOD

 

Every 2 minutes for 10 minutes:

__ Cal Bike

14 Box Jumpovers

 

right into…

 

EMOM for 10 min:

O: 10 Back Squats

E: 15 Deadlifts

 

Fx: 10/7, 95/65, 20/18″

P: 12/9, 135/95, 24/20″

O: 15/12, 135/95, 24/20″

 

Coach’s Tip: Two barbell movements back to back for the second EMOM.  You will be tired and out of breath so don’t use it as an excuse to get sloppy with form.  Lower weight if needed but try to keep reps as is.

Wednesday 11/13/2019

WOD

 

3 rounds-

40 Wall Balls

20 Hang Power Cleans

10 Bar MU

 

Time cap- 25 min

 

Fx: 2:1 Pullup/J-hook row option, 14/10″, 95/65#

P/O: 20/14″, 115/75

 

Coach’s Tip: Legs should be pretty fresh for the week so get ready to hit big sets of Wall Balls.  Hang Power Cleans into MUs are two pulling motions back to back so utilize the hook-grip on the barbell to save grip for MUs.

COVE SURVEY

COVE SURVEY!

In an effort to continue to provide great service to all of our athletes, we annually send out a survey. These surveys allow us to figure out what things we are doing well and what things we can improve upon.  We strive to provide “the best hour of your day” each and every day and this feedback is instrumental in helping us achieve this goal.

  We have developed a survey that asks a broad range of questions that helps us address everything from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open-ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach.  HONEST feedback is critical so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  The past 3 years we have been voted Howard County’ Best CrossFit and we wish to continue to upheld that high level of service.  And it all starts and ends with YOU.  We will close the surveys on 11/23 (Saturday) so please take the next two weeks to make sure your voice is heard.  We are hoping for 100% participation, so we’ll be reminding you (often) over the next days!

 

CrossFit Cove 2019 Survey

Coach Alea

Coach Brian

Coach Daniel

Coach Holden

Coach John

Coach Josh

Coach Katie

Coach Madison

Coach Marina

Coach Maria

Coach Mattie

 

STRENGTH

 

13 minutes to find a heavy set of 3 Push Press (From Rack)

 

WOD

 

3 rounds-

400/350m Row

25 DB Push Press

75 DU

 

Time Cap: 15 min

Fx: 75/55#, 2:1 Singles

P/O: 95/65#

 

Coach’s Tip: Shoulders may be a little sore from Monday so utilize the legs for the Push Press.

 

Lifting for two…

 

 

 

VETERANS DAY & COVE SURVEY

VETERAN’S DAY

 

Today is Veteran’s Day, a day for commemorating the sacrifices of so many American veterans for the protection of our freedoms. We are fortunate to have so many of our members being current or former military and we want to thank you all for your service.  We will be open with regular hours on Monday!

 

COVE SURVEY!

In an effort to continue to provide great service to all of our athletes, we annually send out a survey. These surveys allow us to figure out what things we are doing well and what things we can improve upon.  We strive to provide “the best hour of your day” each and every day and this feedback is instrumental in helping us achieve this goal.

  We have developed a survey that asks a broad range of questions that helps us address everything from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open-ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach.  HONEST feedback is critical so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  The past 3 years we have been voted Howard County’ Best CrossFit and we wish to continue to upheld that high level of service.  And it all starts and ends with YOU.  We will close the surveys on 11/23 (Saturday) so please take the next two weeks to make sure your voice is heard.  We are hoping for 100% participation, so we’ll be reminding you (often) over the next days!

 

CrossFit Cove 2019 Survey

Coach Alea

Coach Brian

Coach Daniel

Coach Holden

Coach John

Coach Josh

Coach Katie

Coach Madison

Coach Marina

Coach Maria

Coach Mattie

 

WOD

“Put your hands in the air like you just don’t care”

2 Rounds-

40 Hang Snatch

50 Overhead Squat

20 Ring Dips

Time Cap: 20 min

 

Fx: Barbell only, Box Dips/Assisted Pushups

P/O: 75/55

 

FINISHER

40 Burpees to a 6″ target for time

Cap: 4 min

Coach’s Tip: Very light weight for the barbell so big sets are crucial (at least 15-20 reps).  Pick a scale for the Dips that you can do 10+ full Range Of Motion reps at a time.

 

All smiles.  All heart.

Sunday 11/10/2019

WOD

“Put your hands in the air like you just don’t care”

2 rounds-

40 Hang Snatch

50 Overhead Squat

20 Ring Dips

 

Time Cap: 20 min

 

Fx: Barbell only, Box Dips/Assisted Pushups

P/O: 75/55

 

FINISHER

 

40 Burpees to a 6″ target for time

Cap: 4 min

 

Coach’s Tip: Very light weight for the barbell so big sets are crucial (at least 15-20 reps).  Pick a scale for the Dips that you can do 10+ full Range Of Motion reps at a time.

Saturday 11/9/2019

PARTNER WOD

 

(shared reps)

3 rounds-

30 Burpees over your partner (partner is in plank

200 DU

40 Box Jumpovers

 

Buy-out: 200 Double DB Overhead Lunge (One DB rests on shoulder)

 

Time Cap: 35 min

 

Fx: 2:1 Singles, 20/18″, 35/25 DB

P/O: 24/20″, 50/35 DB

 

Coach’s Tip: The main workout is pretty straight forward followed by a nasty Cash-out with Overhead Lunges.  You will have 2 DBs for this- 1 DB with be resting on a shoulder, 1 DB will be in the overhead position with the opposite arm.

OPEN 20.5!

OPEN 20.5 

 

It’s hard to believe we are in the final week of the Open already! Let’s close it out with some great performances — and of course,  a celebration to wrap it up!  Here’s the plan for the final week!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  As you now know, our Friday partner WOD will be replaced with 20.5. We’ll resume our normal Friday fun next week!
THIS WEEK’S CHALLENGE WILL BE AN ‘ACTIVE RECOVERY’ CHALLENGE. You can keep it simple but recovery focused — that means 30 minutes of “active” recovery. Run, walk, row, swim, bike, rollerblade, ice skate.  Each day you do it you get one point.  Get out of the gym and use your fitness!
FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! This week TWO representatives of each team will kick off the night with an epic throw down.  This Friday’s event will call for one RX and one SCALED athlete from each team to represent in a mixed gender heat.  You can nominate any guy or gal from your roster; we just need one athlete willing to go RX and one to go Scaled (ideally it will be a new face on the floor, but if someone wants to hit it again, that’s fine too).  If it’s time, lowest combined time wins. If it’s reps, most combined reps wins.  And just like last Friday, it will be an exciting way to kick off the night and get everyone energized.  We will run rolling heats after that until we are all done!
AFTER PARTY AT COLUMBIA ALE HOUSE.  Round four went to the Allie Cats and they decided for are after-party celebration will be just around the corner at FRISCO’S again.  It was how we kicked off the Open and it’s how we’ll end it!
Friends and family are of course welcome.

 

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54) ♀14-lb. ball to 9 ft. ♂20-lb. ball to 10 ft.
Scaled (Ages 16-54) ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15 ♀10-lb. ball to 9 ft. ♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15 ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+ ♀chest-to-bar pull-ups, 10-lb. ball to 9 ft. ♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+ ♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft. ♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Holiday Nutrition Challenge

We are blown away by what is happening at the gym this Open season!  In addition to the amazing performances and breakthroughs, it is so fun to see so many of you making new connections and spending time with friends.  It’s what the Open is all about!

The Open also affords us a time to be focused on health and fitness.  What you do the night before matters.  How much rest you get matters.  And what you eat certainly can make all the difference.  And right behind the Open comes a CrossFitter’s toughest time of year — the HOLIDAYS!

Yes, they are fast approaching.  We have Thanksgiving, Christmas, New Years (and Halloween) all coming up and while these are times filled with family and fun, they can turn into a time when athletes tend to fall off the fitness and nutrition wagon and a lot of progress can be nullified in a short amount of time.  One of the keys to success for staying on the fitness and nutrition bandwagon – consistency.

How do you improve consistency?  Through healthy habit formation!

Join us for a 5-week Healthy Habits for the Holidays Challenge to help get some ideas on how to form habits, execute those habits, and continue with those habits weeks, months, and years from now.

Healthy Habits for the Holidays Challenge

What:  A 5-week challenge that works on building sustainable healthy nutritional and activity-based habits so that during the holidays (Thanksgiving, Christmas, New Years) you will have a solid foundation of knowledge and actionable habits to incorporate and stay on your health and fitness track.

When: November 18th -December 20th

How:  Each week, participants will be given nutritional and fitness habits to incorporate into their everyday lives and keep track of said habits (through a Google doc).  Each week, habits will be explained and support will be given through a private Facebook group.  Additional topics regarding nutrition and fitness will be presented and discussed each week as well (for example- how to approach eating and stay on track in a social setting, nutritional timing, dietary supplements, incorporating supplemental skill/strength work into your routine, etc).

The focus of this challenge isn’t necessarily a transformation of body composition but building healthy habits to survive the stressful holidays and get you on track heading into the New Year. Additional support will also be provided with a private facebook support group and with weekly habit worksheets.

Cost- $40

If you would like to sign up, just email us at info@crossfitcove.com

WOD

EMOM for 9 min:

1st min: __ Rope Climbs

2nd min: 10 TTB

3rd min: 3 Squat Cleans

 

Fx: 1, Hanging Leg Raise, 135/95

P: 2, 155/105

O: 1 legless, 1 legged, 205/135

 

WOD

 

For time:

30 Front Squats

20 Shoulder to Overhead

10 Rope Climbs

 

Time Cap: 13 min

 

Fx: 95/65

P: 115/75

O: 135/95

 

Coach’s Tip: Start of with an EMOM that is aimed more at skill work than conditioning.  For the metcon, Rope Climbs get really hard really fast so make sure you take enough time between each to complete an ascent.

Jason showing a great front rack position

ALLIE CATS TAKE IT AGAIN

Week 4 was a fun time both during and after 20.4. We have just one last week for the Open and plan on finishing it with a bang.

Week 4 went to two time Cove Open Intramural champs Allie Cats. Thanks for all the judging help during the festivities and shout out to Kelly W for finishing 20.4.

WOD

EMOM for 10 min:

5 Dball over the Shoulder

Max DU with the remaining time

 

then…

 

EMOM for 10 min:

5 Deadlifts

Max DU with the remaining time

 

*Score is total DU

 

Fx: 50/35, 155/105

P: 70/50, 245/165

O: 100/70, 315/205

 

ACCESSORY

 

3 rounds-

15 Hanging Knee Raise

20 sec knee raise hold

 

Coach’s Tip: Lots of heavy Deadifts for the first portion.  As always, form over weight.  We are looking to do 5 reps in a row without a break.

Some quality father and son time

Tuesday 11/5/2019

WOD

 

For time:

75 DB Goblet Squats

50 Pushups

25 Hang Power Snatch

 

Time Cap: 20 min

 

Fx: 35/25#, 75/55

P: 50/35#, 95/65

O: 50/35#, 115/75

 

STRENGTH

 

5 unbroken sets of 5

Power Snatch

*adjust weight accordingly

 

Coach’s Tip: Switching it up today with the metcon first followed by some strength.  For the strength, you should be looking to hit 80-90% of what you think you can do fresh.

 

Katie carrying a VERY heavy barbell… with ease… on Friday night!