Daily WOD

THE CROSSFIT OPEN IS COMING! SIGN UP NOW!

CROSSFIT OPEN STARTS OCTOBER 10TH!

 

Yes, the Open has moved to THIS October!

 

For the experienced athlete, it is the time we look forward to all year.  For those new to this CrossFit thing, the Open is something you MUST know about and we urge you to consider trying!  While this epic event typically ran in February, this year it will run from October 10th – November 11th.  It’s the perfect way to stay focused on your health as we gear up for the holidays. Over the last few years we’ve had almost half our membership participate, and this year we want ALL of you!

 

What is the CrossFit Open anyway?  Most of us, regardless of our CrossFit history, have heard of the CrossFit Games (or at least have seen some people doing CrossFit at a VERY high level on TV or streaming).  The Open, simply put, one of the early stage qualifying rounds that determines who gets to go to the Games.  Given that most of us have no ambition of actually getting to the Games, the Open becomes a challenging and fun way to participate in a truly global CrossFit event.  It is a way measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards.  We should also add that it is one of the most FUN things we do at the Cove all year long.

 

This five-week, five-workout competition is held by affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.  Again, this isn’t about getting to the Games, it’s about getting better in general (and having fun while doing it).

 

At the Cove, it becomes an event within the event.  Every Friday night we will get together for a ‘Friday Night Lights’ event.  We do the workout and all hang out and bask in its glory with food and drink afterwards.  It’s so much more than a weekly workout, it is a true community experience.  We will be posting more about the specifics of these social events in the coming weeks, but for now the priority is to get yourself officially signed up!

 

During the five weeks of the Open, we forgo our regular Friday partner workouts and the Friday workout IS the Open workout that week.  So if you think about it, you will really be doing the Open anyway… so you might as well sign up and make it official!  It costs $20 (goes to CrossFit headquarters, not us!) and it’s worth every penny:

 

  • You get to track your performances year over year to see improvements over time
  • You can see how your performance compares to everyone in your age division around the world and regionally (from global to state levels)
  • You become part of a cultural movement that consumes CrossFitters for an entire five weeks
  • You fortify the bond even further with your fellow Covies.  Like we said, this event is community at its finest!

 

WOD

 

10 Rounds of  the Following:

 

15 Air Squats
8 Burpees
1 Rope Climb
Time Cap: 20 min
Fx/P: As written
O: Legless

 

Coach’s Tip:  Your quads might feel the wall balls from Tuesday, but sets of 15 should be doable (and might even help you feel better after).  Burpees should be quick and the rope climb should be controlled.  This workout requires you to just keep moving.  Short breaks, if any, and keep a nice steady pace!

 

MOBILITY

Hip Flexor Stretch with Exhale and OH Reach (10 reps per side)

Hip Adductor Stretch (10 reps per side)

Hip Internal and External Rotation Stretch (5 reps per side)

 

Everyone loves a good get-up!  Leslie E. is all smiles!

BARBELL CLUB STARTS OCTOBER 1ST

After a long hiatus, we are excited to announce the return of the barbell club!  We are thrilled to announce that this series will be coached by USAW Certified Olympic lifting coach Andrew Kuppers. You may know Andrew as the insanely strong athlete working relentlessly in the back of the gym in his quest for virtuosity in the snatch and clean and jerk. If you haven’t seen him, his passion is apparent as soon as you meet him and he’s a force to be reckoned with.  He is highly trained, a beautiful mover and all-around great guy.  And he’s looking to share that knowledge and love for the sport with other Cove athletes.
Program Description
 
Olympic lifting helps increase max power output that can be seen in explosive movements in sport or any typical WOD.  By training the Olympic lifts we are helping members understand how to utilize their whole body as one strong powerful unit.   This class is focused on refining and training the two Olympic Lifts: The Snatch and the Clean and Jerk. Accessory movements are also trained in order to help with the progression of these two lifts.
Details
The program starts October 1st and will last 8 weeks.  Classes will be on Tuesdays at 7:30 PM and on Saturdays at 12 PM.  This should work well around the upcoming CrossFit Open (more about the open to come). The cost for the program is $125 for Cove members and $175 for non-members. If you are interested in the program or want to learn more just email us at info@crossfitcove.com.

WOD

 

“Menage a Trois”

3 rounds-

50 Wallballs

10 Snatch

10 Clean and Jerk

 

Time Cap: 26 min

 

Fx: 95/65, 14/10

P/O: 135/95, 20/14

Coach’s Tip:  Straight metcon today with both Olympic lifts thrown in there for good measure.  Wall Balls should be done in big sets, 15+.

Return Of An All New Barbell Club

After a long hiatus, we are excited to announce the return of the barbell club!  We are thrilled to announce that this series will be coached by USAW Certified Olympic lifting coach Andrew Kuppers. You may know Andrew as the insanely strong athlete working relentlessly in the back of the gym in his quest for virtuosity in the snatch and clean and jerk. If you haven’t seen him, his passion is apparent as soon as you meet him and he’s a force to be reckoned with.  He is highly trained, a beautiful mover and all-around great guy.  And he’s looking to share that knowledge and love for the sport with other Cove athletes.
Program Description
 
Olympic lifting helps increase max power output that can be seen in explosive movements in sport or any typical WOD.  By training the Olympic lifts we are helping members understand how to utilize their whole body as one strong powerful unit.   This class is focused on refining and training the two Olympic Lifts: The Snatch and the Clean and Jerk. Accessory movements are also trained in order to help with the progression of these two lifts.
Details
The program starts October 1st and will last 8 weeks.  Classes will be on Tuesdays at 7:30 PM and on Saturdays at 12 PM.  This should work well around the upcoming CrossFit Open (more about the open to come). The cost for the program is $125 for Cove members and $175 for non-members. If you are interested in the program or want to learn more just email us at info@crossfitcove.com.

STRENGTH

 

Back Squat

5-5-5-5-5

 

15 min

 

WOD

 

2 rounds-

30/24 Calorie Row

30 HSPU

10/6 Ring MU

 

Time Cap: 13 min

 

Fx: Pike Pushup, 10 Ring Row + 10 Dips per round

P: Option to Bar MU, but reps turn into 12/8

O: As written

 

Coach’s Tip:  Getting some consistent barbell squatting back to those legs.  For the metcon, pick scales that will keep you moving and get into that second round.

 

Coach Andrew throwing up some big weight at a USAW meet. We promise singlets are not the required uniform for the Barbell Club.

 

 

 

GOLD MEDAL SIBLINGS!

WOD

Congratulations to Justin and Jenna M on winning the Charm City Throwdown. They won all three events to take the competition. We have been amazed at this duo over the years and CrossFit world is starting to recognize them as a powerhouse.

Shout out to Coach Katie and Jeff F as well. They took an 8th place finish including a 4th place finish in the final event. Great job everyone.

 

 

RETURN OF COVE KIDS

have Yoga at 8:15 followed by the return of Cove Kids Classes (for ages 5 to 10) at 9:30.

For those interested in the kids program it cost $18 per class or you can buy a punch card for $75 for 5 classes. These classes are focused on teaching kids fundamental movements in a fun and encouraging environment.

 

MONDAY WOD

MetCon

“Menage a Trois”

3 rounds

50 Wallballs

10 Snatch

10 Clean and Jerk

Time Cap: 26 min

Fx: 95/65, 14/10

P/O: 135/95, 20/14

Screen reader support enabled.

COVE ATHLETES COMPETING TOMORROW

Shout out to Jenna and Justin M (Team Sibling Strength) and Katie R and Jeff F (Team Condiment Fingers) who will be competing tomorrow at the Charm City Throwdown at Outsiders CrossFit. Here is the heat schedule. Charm City runs a great competition and should be fun if anyone wants to cheer on their fellow Cove athletes.

Good luck guys!

WOD

 

Buy-in: 1K Row

THEN

30-20-10 reps of-

Devil’s Press

Single Arm DB Push Press (half the reps on each arm)

*After every round, run 400m

 

Time Cap: 23 min

Coach’s Tip: Endurance workout with some Dumbbell thrown in.  Try to treat the Devils Press more like a Snatch than an actual press to help save your shoulders for the Push Press.

ACCESSORY WORK

2 rounds each

High Plank Toe Touches (12 reps, 6 each arm per round)

KB Deadbug (10 reps each round)

Palloff Press with Overhead reach (10 reps, 5 on one side and then face the other direction)

 Coach Josh medaling back in 2015 Charm City Throwdown

 

Friday 9/13/2019

WOD

 

“Luck of the Draw”

 

*Shuffle a deck of cards and draw one from the top until you get through your entire deck

 

Clubs – Sync Burpee High Five

Spades – Sync Box Step-ups

Hearts – Sync Thrusters

Diamonds – Sync Toes to Bar

 

A = 1 rep, J = 11 rep, Q = 12 rep, K = 13 rep

 

Time Cap: 30 minutes

 

Fx: 75/55, 20/18″, Hanging Leg Raise
P/O: 95/65, 24/20″

 

Phone App for cards = “Deck of Cards”

 

Coach’s Tip:  Grab a friend and a deck of cards.  See if you can make it through the deck before the time cap.  Both partners do the movements simultaneously.

Thursday 9/12/2019

WOD

 

“No weights”

5 rounds-

20 Box Jumps

15/10 Pushups

15 Pull-ups

20 Air Squats

 

Time Cap: 18 min

 

Fx: 20/18″

P/O: 24/20″

 

ACCESSORY

 

4 rounds-

:30sec barbell curls

:30sec rest

:30sec hanging knee raises

:30 sec rest

:30sec handstand hold

:30 sec rest

Scales for handstand hold:

Freestanding HS

HS hold against wall

Pike hold on box

Hold high plank

 

Coach’s Tip:  We are giving the weights a rest day today and going bodyweight.  If you struggle with bodyweight movements, come on it and work your weaknesses.

Wednesday 9/11/2019

There are many traditions that make the Cove what it is and tomorrow we continue one of our most meaningful ones in remembrance of the fallen heroes of 9/11. We have a very special workout to reflect on this day and remember the lives lost and forever changed. In addition to the workout itself, we will be honoring the fallen first responders from 9/11 by doing 413 rope climbs as a gym.  During the 9/11 attacks, 413 firefighters, police officers, and EMTs lost their lives trying to save the lives of others —  and we will remember each and everyone with a climb.  As a gym, our goal is to accumulate 413 ascents (or scaled ascents). We recognize that each of us has our own story or loss surrounding that day, but our hope is that together we can lift each other up collectively.  We want everyone to contribute and be part of this!

WOD

 

“9/11”

 

1000 m row

11 Deadlifts

11 Power Snatch

11 Overhead Squat

11 Thrusters

11 Dball over the shoulder

11 Thruster

11 Overhead Squats

11 Power Snatches

11 Deadlifts

1001 m row

 

Time Cap: 30 min

 

Fx: 95/65 barbell, 50/30 Dball

P: 115/75, 70/50

O: 155/105, 100/70

 

Coach’s Tip:  Workouts like this aren’t meant to be PR days, per se.  They’re meant to  connect us in a special way and be a reminder life that is about something bigger and more important than the little things .  And maybe hug those you love extra tight.

 

Last year’s morning crew honoring the fallen with LOTS of rope climbs…

Tuesday 9/10/2019

After talking to a number of Cove parents we have decided to make some changes for the upcoming Cove Kids Program.

We are moving the start date from September 8th to September 15th. With all the craziness with the first week of school we thought it would be good to move it back one week.

Instead of purchasing the entire program we are going to offer on a per class basis or through a punch card. We know how busy kids weekends are and thought this would be a great solution. A punch card for 5 classes will be $75 or the drop in cost if $18 per class. If your children have any interest in being part of this program please email us at info@crossfitcove.com so we can plan accordingly.

 

STRENGTH

 

Every 90 seconds for 8 rounds (12 min):

1 Squat Clean + 1 Jerk

 

WOD

 

For time:

45 Clean and Jerk

45 Bar Facing Burpee

Time Cap: 15 min

Fx: 115/75

P: 155/105

O: 185/125

Coach’s Tip:  All olympic lifting today.  If you struggle with Clean and Jerks, make it in today to get some help from a coach.

Monday 9/9/2019

STRENGTH

 

Every 2 minutes for 10 minutes (5 sets):

3 Front Squats (from rack)

*increase weight if necessary

 

WOD

 

AMRAP in 17 minutes:

75 Wall Ball

50 Toes to Bar

25 Front Squats

10 Ring MU

 

Fx: 1:1 Hanging Leg Raise, 14/10#, 135/95#, 3:1 Ring Row

P: 185/125, Bar MU Option

O: 225/155

*P/O: If you STOP the Wall Balls before 75, you must complete 100 before you progress to the toes to bar

 

Coach’s Tip:  Tough one to start the week.  Be smart on your decisions for the Wall Ball reps for the metcon.