Daily WOD

QUARANTINE OPEN STARTS MONDAY

QUARANTINE OPEN IS COMING

We have over 30 people signed up for the Quarantine Open and we are so excited.  Who else is in? You can sign up using this link.

The first workout is this Monday and we have a hint for you Dave Castro style.

 

“No drinks were wasted in the making of this clue”

 

TOMORROW’S SCHEDULE

Our zoom call will be at noon tomorrow and we also have the video with Coach Maria going through tomorrow’s workout.

STRENGTH CONDITIONING

EMOM10
Odds: 5 Strict Press (if you don’t have a heavier weight, do 10 reps)
Evens: 20 Shoulder taps in high plank position

HOME ACCESSORY

3 rounds
40 Weighted Lunges (style of your choice)
15 Atomic Situps
20 Jumpover Equipment

Atomic Situp:

THE WINNING CAKES

 

WINNERS OF OUR COVID BAKE OFF

We are excited to announce the winners for” The Great American Cove (id) Virtual Bake-Off”. It was a fun little online activity led by Coach Alea that we will look to do again with an actual tasting at the Cove.

THIRD PLACE (TIE)

Mike and Cookies Cake From Jenna and Kim M.

 

Alyssa H’s chocolate and raspberry cake made of alternating layers of chocolate raspberry ganache and raspberry buttercream for a total of six layers.

SECOND PLACE

The ultimate ice cream cake by Kristen F.

FIRST PLACE

The Cove Cake with lemon blueberry buttercream cake with homemade blueberry lemon fruit leather for the Cove symbol. An amazing cake from Kayla N.

RECOVERY WITH COACH MADISON

Here is Coach Madison with a great recovery tip that can help with those calves after all that running for today’s workout.

HOME METCON

Zoom call at noon tomorrow.

“Be careful what you wish for”
1 mile run
50 Purpees
50 Frontsters
1 mile run
Cap: 40 min

Purpee = Pushup + Burpee (extra pushup)
Frontster = Front Squat + Thruster

DB:

(FX)25/15

(RX)35/25

BB

(FX)75/55

(RX)95/65

HOME DT!

QUARANTINE OPEN

We have 19 people signed up for the Quarantine Open and we are looking for even more. It’s a series of 5 workouts designed by Coach Daniel over a period of 2 weeks to test your fitness.  Although the word competition might scare you this is something different. It’s about competing with yourself and having the energy of those around you to bring the best out of you. It is about community as all things at the Cove are. We are looking to do lots of fun activities with the “Quarantine Open” including some zoom get post wod  happy hours, fun online activities, and maybe even some online throwdowns.

We will be releasing more information soon, but if interested you can sign up here.

HOME METCON

Tomorrow’s zoom class will be a noon for this classic benchmark workout.

“DT @ Home Edition”
10 rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*DT is normally 5 rounds, but I want you guys to use a lighter weight and do more volume instead

(All equipment options are fair game)

HOME ACCESSORY

:30sec max glute bridges
:30sec side plank leg lifts
:30 sec side plank leg lifts other side
:30 sec single leg glute bridge
:30 sec other leg glute bridge

*repeat for 3 rounds

Throwback pictures from “Partner DT” from our last guys night. Justin looking fresh. Dad not so much. 

COVE QUARANTINE OPEN

COVE QUARANTINE OPEN!

Missing the friendly competition inside the box?  Want some extra motivation to push a little harder in your basement or garage? Watching “The Fittest” on Netflix and want to be a part of it?  Well, we’ve got you covered!  Introducing the first (and hopefully the last), COVE QUARANTINE OPEN!

Yep, we are bringing back The Open, but quarantine style. If you’re new to CrossFit, the Open is, simply put, one of the early stage qualifying rounds that determines who gets to go to the CrossFit Games.  The Open becomes a challenging and fun way to participate in a truly global CrossFit event.  It is a way to measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards.  Given it is one of the most FUN things we do at the Cove each year, let’s bring the same fun to this incredibly stressful time!

With little-to-no equipment needed, On April 5th we will be rolling out FIVE workouts over the course of the following two weeks.  The Open workouts will be the scheduled workouts for those days, so you’re doing them anyway!  Just like the Open, the Cove Quarantine Open will have a mix of classic benchmarks WODs, awesome chippers, and real burners.

To sign up for the Cove Quarantine Open, just put your name on this signup sheet.  We will use this to track scores, but you MUST submit the scores on Wodify each day a workout is performed to log an ‘official’ score.

We are hoping for 100% participation here!  No pressure, just fun, and fitness!  Who’s in??

 

HOME METCON 1

We are running a 5:30 PM zoom class tomorrow.

6 rounds
Find about 200m of running distance (preferably uphill)
Sprint Up
Your rest is the time it takes you to walk back down to your starting point. The moment you reach your starting point, you sprint back up

HOME METCON 2

5 rounds
20 Alternating DB Snatch
50 DU

Barbell Option: Do 14 Power Snatch Per Round (75/55, 95/65 Scaling Options)
You can also use a backpack and do 15 Ground to Overhead each round

Sunday, March 29th, 2020

We have a friendly little inter-cove competition lead by our very own Coach Alea. It is The Great American Cove (id) Virtual Bake-Off (what an amazing name) It is based on the NetFlix show, the Great British bakeoff, we are having a competition on who can create the best “layer cake”.  We will open the competition this Sunday at 10 AM where we all check in with one another. From there the baking will begin and the cakes must be completed by 2 PM for the judging. We ask that you have a “non participant” taste the cake to give their opinion on taste and then we will have some judges that will give scores on appearance.

If you would like to participate, just email us at info@crossfitcove.com or you can sign up at the Facebook event page.

We are also looking for online judges so please ping us as well if you are interested.

You can log in to the opening baking ceremonies here

And the cake judgment will be on this channel at 2 PM.

So get your ingredients, find your grandmother’s secret recipe, and be ready to throw down some cake batter for The Great American Cove (id) Virtual Bake-Off!

The Great American Cove (id) Virtual Bake-Off

We have a friendly little inter-cove competition lead by our very own Coach Alea. It is The Great American Cove (id) Virtual Bake-Off (what an amazing name) It is based on the NetFlix show, the Great British bakeoff, we are having a competition on who can create the best “layer cake”.  We will open the competition this Sunday at 10 AM where we all check in with one another. From there the baking will begin and the cakes must be completed by 2 PM for the judging. We ask that you have a “non participant” taste the cake to give their opinion on taste and then we will have some judges that will give scores on appearance.

If you would like to participate, just email us at info@crossfitcove.com or you can sign up at the Facebook event page.

We are also looking for online judges so please ping us as well if you are interested.

You can log in to the opening baking ceremonies here

And the cake judgment will be on this channel at 2 PM.

So get your ingredients, find your grandmother’s secret recipe, and be ready to throw down some cake batter for The Great American Cove (id) Virtual Bake-Off!

HOME ACCESSORY

Our zoom class will be at 10 AM.

The video for today’s workout can be found on the #CoviesTogether website.

12 Glute Bridges
10 Supermans
8 Bird Dogs each side

3 rounds

HOME METCON

“The 4 Horsemen”
75 Backpack Thrusters
75/55 Pushups
75 Squats w/ Backpack on shoulder
75 Burpees

 

We wish we weren’t closed but we’re working on some exciting new projects


Friday, March 27th, 2020

HAPPY HOUR AT 5:30 PM

Tomorrow’s zoom call class will be at 5:30 PM tomorrow from the Anglim’s “Driveway of Dreams”. We hope you guys can join us for our happy hour.

HOME METCON

4 rounds
20 Box Jumps
20 Push Press

*If you have a box, great. If you can find something to step/jump on that would work too. If you don’t have anything, jump up and tuck your knees into your chest.
*You can use DB or backpack for Push Press. BB weight would be:
Fx: 75/55
P/O: 95/65

HOME ACCESSORY

3 rounds
20 Ab Twists w/ Weight
10 V-up
:30 sec hollow hold

 

Staying warm by the virtual fireplace

 

Thursday, March 26th, 2020

FIRESIDE CHAT TONIGHT

We invite you to our house tonight via Facebook Live on Cove the Club at 8:30 PM. We plan on chatting about what is going on with the Cove gym, how we can best serve you, and take your questions. See you in da club later this evening.

 

NUTRITION THOUGHTS FROM COACH JOHN

Hey athletes!

As stated in Monday’s post, nutrition is a highly individual process.  It will take time to figure out what exactly works for you and what to do to adjust when that stops working.  However, even though nutrition is an individual process there are some broad approaches and guidelines that we can follow to get started.  And that is exactly what we are going to do- take a simple approach so we don’t get overwhelmed.  After the next 4 weeks (and beyond), we want you to have laid a solid foundation of consistency, quality, and fun with your nutrition.

We are going to base our guidelines on the Meal Type infographics.  If you have worked with me, done a challenge with me, or paid attention to any of my nutrition-related posts you should recognize them.  Why do I keep using them?  Because they are simple, efficient, and effective.

The Anytime Meal is just that, it can be eaten anytime during the day/night and should keep you satisfied for a few hours.  It consists of plenty of protein, lots of vegetables, and some healthy fat.

The Post Workout Meal is mainly focused on restoring your muscles glycogen stores, getting protein to your muscles, and helping to start that recovery process after a hard workout.  It consists of plenty of protein, some veggies and fruit, and some starches.

**How much should you be eating for your goal?  Check out this nutrition calculator- https://www.precisionnutrition.com/nutrition-calculator

 

In order to keep it simple we will divide you into 3 goal groups:

-Lean out/”tone up”

-Build muscle/gain weight

-Athletic Performance

 

Here are the following guidelines for each goal:

*for examples we will use 3 meals/day

 

Lean out/”tone up”

-the majority of your meals will look like the Anytime Meal

-keep the Post Workout Meal on workout days (rest days use all Anytime Meals)

-you should eat until about 85% full and feel satisfied after your meals (not stuffed)

-you need ample protein (to help maintain the muscle that you have)

-snacks- stick mainly to veggies, protein, smaller portions of fruit

-Ex. WOD day- 2 Anytime Meals, 1 Post Workout Meal, snack- assorted veggies

 

Build Muscle/Gain Weight

-the majority of your meals will look like the Post Workout Meal

-make sure you get some veggies in there even with the starches and simple carbs

-you will be consuming more food than you are used to so you should feel full after meals

-snacks- stick mainly with full portions of fruits, healthy fats, protein

-Ex- WOD day- 3 Post Workout Meals, snack- Super Shake https://www.precisionnutrition.com/super-shake-creation-infographic

Athletic Performance

-you will have a good balance of Anytime and Post Workout Meals

-the farther away from your workout stick more with the Anytime Meal, the closer to your workout stick more with the Post Workout Meal

-you need both ample protein and carbs but don’t neglect the health fat

-snacks- stick to protein further away from workout, fruits/simple carbs closer to workout

-Ex. WOD day- 1 Anytime Meal (farthest away from your workout), 2 Post Workout Meals, snacks- fruit pre or post workout, protein shake post workout (plus your Post Workout Meal)

The rest of the week we will be focusing on structuring our meals according to the Anytime Meal and Post Workout Meal and your goals.  We will also be posting different examples of what these would look like for breakfast, lunch, dinner, and snacks.  Post your meals as well!

 

HOME METCON

We have another noon zoom workout with Coach Marina but this time at 5:30 PM. Looking forward to seeing the evening crew back together. To join, simply use the following link.

https://zoom.us/j/486653085

Below is tomorrow’s Home Workout with an introduction with Coach Josh and Coach Marina actually doing the workout.

“Maybe today will be a rest day”

100 Backpack Overhead Squats (if mobility doesn’t agree, 100 Front rack squats)
300 DU (500 SU)
30 Devil’s Thrusters

*Thrusters can be done with DB or backpack

Wednesday, March 25th, 2020

#COVIESTOGETHER

During this time of physical distancing we are working our hardest to maintain our personal and human connections with one another. We love seeing all our members connecting to each other virtually. That connection is just as important to your health as these workouts.

Tomorrow we would love to check in with you. We plan to doa Facebook live video tomorrow evening. Look for more details on CrossFit Cove the Club (and will try to repost on youtube)

HOME METCON

 

We have a number of ways to enjoy tomorrow’s workout virtually. First Coach John provided us an excellent workout demonstration in his very own home gym, Johnny’s Cage.  Coach Marina did the workout for this video for those that want to follow along and she enjoyed it so much she will be doing it again via zoom tomorrow at noon.  So get your leaf blower and join us tomorrow.

 

 

EMOM20
1: 60 DU
2: 15 Backpack Swings (KB alternate)
3: 14 Pistols
4: 2 No arm Burpee

Fx: 90 Single Unders, 25 Air Squats
P/O: As written

NUTRITION TIME!

NUTRITION TIME!

While Monday’s dreary weather was not a great way to start the week, Tuesday promises sun and a bit more warmth, so get outside and enjoy the day!

As we noted yesterday, we have been working on a nutrition program (guidance, challenges and more!) for you all, so thank you for all of your feedback in the Cove Club poll.  With our time at the Cove (physically) being put on pause (for now) the evidence is overwhelming that everyone is staying active one way or another.  While our physical activity may have been altered, this can be a great time to work on our nutritional and recovery habits.

The physical work that we do in the gym is just the tip of the health and fitness “iceberg”.  It’s also the most visible and easily measurable.  How do you know if you are getting stronger?  Did you lift more weight than last time?  If yes, then you are getting stronger.  If no, then you are not.  Boom.  Easily measurable!  But what is making us stronger?  Sure, we could start talking about progressive overload, programming, CrossFit vs Powerlifting, etc.  However, if you aren’t feeding your body what it needs to recover, you will never get the full benefit of whatever programming you are following. Period.  Nutrition and recovery go hand in hand and is a long-term game.  It isn’t flashy, it isn’t always easily measurable.  But it is overwhelmingly the biggest part of the health and fitness ice burg.  So let’s take the next few weeks (months, and years) into focusing on creating sustainable nutritional and recovery habits.

Our approach will be simple and focus on the basics- consistency, meal structure, food quality.  We will be giving you guidance on how to structure your meals based on your goal, giving ideas on food selection, meal timing, as well as touch on subjects such as cooking for families/in bulk, cooking on a budget, and some supplements.  We will also be issuing some nutrition challenges each week.  We will be sending out details on this in the next days, so let’s get ready to turn that isolation eating into fuel our food should be!

 

AT HOME WORKOUTS FOR TUESDAY

Once again, we have several options for you to hit a WOD virtually:

We have a taped version of the day’s workout coached by Coach Maria!  Follow along and do it any time of day you’d like.  You can access the workout HERE (google drive) or on our #coviestogether site HERE

 

We will also have another NOON Zoom WOD!  Join us in another  LIVE virtual workout!  It’s been so fun spending that hour with you all and excited to see more faces tomorrow. Here is the login information:  Click HERE or j

 

HOME METCON

3 rounds
50 Back Rack Lunges
80 High Knees (knees above hip minimum)
50/40 Pushups

 

20 minute time cap