Daily WOD

Friday 2/28/2020

PARTNER WOD

3-Person Workout

 

2 rounds-

__ Cal Bike

40 Left Side “Worm” Squats (sync)

50 2-Person Sync KB Swings (one person rests)

40 Right Side “Worm” Squats (sync)

50 Burpees over the Ball (sync)

 

Bike Cal = 20 for every guy on the team, 15 for every girl on the team

Worm Squat = Medball on shoulder, synchro squat with team

 

Time Cap: 32 min

 

Fx: 14/10, 35/25

P: 20/14, 53/35

O: 20/14, 70/53

Coach Tips: 

Thursday 2/27/2020

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Chin Ups

Hang Power Snatch

TTB

 

Running Clock until 17:00

 

From 17:00 until 27:00

Establish a heavy Snatch

 

Fx: 75/55, Hanging Leg Raise, Ring Row (with Palms facing you)

P: 95/65

O: 115/75, Strict Chinup

 

Coach Daniel Tips: 

This is the style of workout where the hardest part is in the first 3-4 rounds and then the rest should feel significantly better. Try and be more aggressive in the first few rounds and use larger sets than you want to (I promise it gets easier as the workout goes on). At no point should you be doing more than 3 sets in a round for any of the movements.

We don’t do chin-ups very often, but the movement isn’t too different from that of a pullup. Keep your core braced and try to incorporate your lats as much as possible. It’s definitely a lot more bicep than a regular pullup, so depending on your strengths/weaknesses this may actually feel easier than a strict pullup.

Tip for part 2: PR your snatch

CLASH AT THE COVE

CLASH AT THE COVE IN-HOUSE COMPETITION 

clash-logo
Now that the Anniversary Bash has passed, it’s time to shift our focus to the next best event (or arguably, the best event) we do all year– the Clash at the Cove.  Just like the party last week, it is FUN, COMMUNITY BUILDING and yes, also includes CELEBRATING!   While the whiteboard at the gym is filling, there are WAY too many names missing!  Here are the details:
DATE: Saturday, March 28th at 9am
Our annual in-house competition, “The Clash at the Cove”,  is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new levels.  And if you watched our teams compete this weekend at the Battle of Baltimore and wondered what that might feel like, it’s your turn now.  Oh, and if you’re the kind of person who says you disdain being called competitive, we hate to tell you — but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will be a TEAM format with mixed-gender teams of THREE.  Each team must have one female, so teams can be M/M/F or F/F/M.  We will have scaled and RX divisions and the day will feature a variety of workouts that will challenge all aspects of your fitness.  Just like our Partner WODs, team formats can help push you, but also provide comfort that you can lean on your partner to help round out your weaknesses.  It’s a win-win!  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
Again, the competition is for EVERYBODY in the gym, literally EVERYBODY!!!!  If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers.  Non-members and family are welcome to come and cheer everyone on too.  We plan to make a day out of it and will hit a local bar or restaurant for the ‘after party’.  If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!  Here are some important bits of information to get you signed up and ready for this epic day:

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join (we will be putting this up shortly)
  • We will assign you two teammates to complete your team of three
  • Teams will be three-person/mixed gender
  • Teams will be announced on Monday, March 16th, so you MUST sign up by Wednesday, March 11th
  • And, of course, they will be announced via a “must-see” Facebook Live event (as well as published on the blog and on the White Board).

TRUST US that while this format is slightly different from what you might be used to, we WILL make this a competition to remember!

 

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Jumping Pull Ups

Single Unders

Knees to Waist

 

RX

Clean and Jerk 155/105

Deadlifts 225/155

Pull Ups

Double Unders

Toes 2 Bar

 

So, put your name up on that sign-up board. We want to see that thing FULL!

 

 

 

WOD

 

“Elizabeth”

 

21-15-9 reps of:

Squat Cleans

Ring Dips

 

Time Cap: 13 min

 

Fx: 95/65, Box Dips

P/O: 135/95

 

ACCESSORY

 

3 rounds-

Superset w/ 10 Pendlay Row between rounds w/ workout weight
and 10 Ring Rows

 

Coach Mattie Tips: 

Elizabeth- Another lady to conquer. Seeing a trend with these ladies Covies, why is it always a lady that gives us the most difficulty.?! Just a thought… 21-15-9 of cleans and ring dips. Easy breezy on the Cleans, Big sets on the cleans to give yourself time for the ring dips. Do smaller sets on the ring dips. We don’t do a lot of ring dips so your triceps will fatigue quickly and you will start to fail. Do them quickly as there is not a lot of time to finish. For example; 2 reps drop down then immediately get back up and do two more. You know your bodies and what they are capable of so pick a good number. Go get it!!!

Tuesday 2/25/2020

BUTTERFLY PULLUP CLINC

Coach Madison and Coach Daniel will be running a free butterfly pull up clinic for members on Sunday, March 15th at noon.  If you are a CrossFit athlete who is looking to improve your times, the butterfly pull up is a key tool to have in your arsenal. This is an advanced skill so we ask that you have at least 5 strict pull ups and be able to execute 10 unbroken kipping pull ups.  If you are interested in signing up for the event email us at info@crossfitcove.com or through the Facebook event page.

 

WOD

“Death by Shuttle Sprints”

*Sprints are 10m apart

The workout starts at 4 shuttle sprints

*If you can no longer do shuttle sprints in the allotted time, the workout becomes an EMOM of:

7 Burpees + 10 Deadlifts

Time Cap: 24 min

Fx: 135/95

P: 155/105

O: 185/125

 

ACCESSORY

3 rounds-

15 Barbell Strict Press

15 Barbell Curls

 

Coach Holden Tips: 

The worst “Death By” metcon I’ve ever done is “Death By 10m Sprints” – Steve Michelotti

Focus on breathing and bracing your core on the deadlifts once you get to the EMOM. Don’t skip out on the accessory for that post wod pump!

Coach Maria hitting a fast set of butterfly pullups.

OH WHAT A NIGHT!

THANK YOU FOR FIVE AMAZING YEARS!

Five years ago we dreamt of having a place that brought us joy, laughter and great reward.  And with a team of the best coaches in the business and an amazing community of unbelievable athletes, we learned dreams DO come true!  Saturday night emboded this — we have never laughed harder, hugged more and basked in all things Cove.  From shell cupcakes to Cove crushes to cutting a cake for a future Covie wedding, we celebrated our anniversary in a way only Covies know how.  Thanks for an amazing cap to five years.  And here’s to the next five!!!!

 

Some of you have asked for the slide show that was playing. Click on the photo below to get to the 2019 Year in Review Flickr album!   We will post the PDF of the awards presentation to the Cove Club FB page shortly!

Cove 2019 Review

 

MONDAY

 

Jackie

1000m Row

50 Thrusters

30 Pullups

Time Cap: 13 min

Fx: J-Hook Row, 45/35

P/O: 45/35

 

STRENGTH

Every 90 seconds for 6 rounds 2 Thrusters (from Ground) Adjust weight accordingly

 

Coach Marina’s Tips: 

Jackie is one of my all-time favorite workout!  It’s a manageable little chipper and super fun if you don’t gas out on any one movement.  For the 1K row you MUST find time to recover on the return every time.  Row one long drive with legs then hips then arms in one straight line. Avoid short, hard bursts as you want the turbine in the erg to run as long as possible — otherwise you are just doing extra work without reward!

The weight is light for the thrusters so aim for big sets, but make sure to rest the bar on your shoulders during the front squat portion — and do not ‘death grip’ the bar.  It will save your wrists and will help avoid fatigue.  And drive from your hips as much as possible — it’s all about momentum!

With 30 pull ups left, all you have to do is get through them.  Even if you go in small sets, take very little rest in between.  Just keep moving!

The heavy thrusters come after a tough METCON, so adjust weights accordingly.  This is not meant to be a PR sesh. Go heavy, but if your elbows aren’t up and your midline is collapsing, drop the weight lighter and focus on perfect form.

 

All the feels…

Monday 2/24/2020

WOD

 

“Jackie”

1000m Row

50 Thrusters

30 Pullups

 

Time Cap: 13 min

 

Fx: J-Hook Row, 45/35

P/O: 45/35

 

ACCESSORY

 

Every 90 seconds for 6 rounds:

2 Thrusters (from Ground)

Adjust weight accordingly

 

Coach Tips: 

DELAYED OPEN GYM! 12 NOON – 2P

OPEN GYM NOON – 2P   SUNDAY!

 

It takes a bit of recovery time for the gym to get back to functioning after a night like last night!  In order to allow time for us to clean up and to clear a space for you to safely work out, the gym will be opening at NOON Sunday.  Please be prepared to work around us all as we clean — getting the gym to be fully functioning by Monday is our primary goal, so please be patient with us!

 

MONDAY’S WORKOUT

 

Jackie

1000m Row

50 Thrusters

30 Pullups

Time Cap: 13 min

Fx: J-Hook Row, 45/35

P/O: 45/35

 

STRENGTH

Every 90 seconds for 6 rounds 2 Thrusters (from Ground) Adjust weight accordingly

 

Coach Marina’s Tips: 

Jackie is one of my all-time favorite workout!  It’s a manageable little chipper and super fun if you don’t gas out on any one movement.  For the 1K row you MUST find time to recover on the return every time.  Row one long drive with legs then hips then arms in one straight line. Avoid short, hard bursts as you want the turbine in the erg to run as long as possible — otherwise you are just doing extra work without reward!

The weight is light for the thrusters so aim for big sets, but make sure to rest the bar on your shoulders during the front squat portion — and do not ‘death grip’ the bar.  It will save your wrists and will help avoid fatigue.  And drive from your hips as much as possible — it’s all about momentum!

With 30 pull ups left, all you have to do is get through them.  Even if you go in small sets, take very little rest in between.  Just keep moving!

The heavy thrusters come after a tough METCON, so adjust weights accordingly.  This is not meant to be a PR sesh. Go heavy, but if your elbows aren’t up and your midline is collapsing, drop the weight lighter and focus on perfect form.

Saturday 2/22/2020

WOD

 

“Annie”

50-40-30-20-10 reps of-

DU

Situps

 

Time Cap: 10 min

 

Fx: 2:1 Singles

 

ACCESSORY

 

“Hinshaw Endurance Builder”

EMOM  for 6 min:

__ HSPU, remaining time max strict press (with only PVC)

 

Fx: 6 Piked Pushup

P: 6 HSPU

O: 6 (strict) HSPU

 

Coach Tips: 

PARTNER WOD FRIDAY & ANNIVERSARY PARTY SATURDAY!!!!!

PARTNER WOD FRIDAY

 This has to be one of the most anticipated partner workouts of the year. We love partner workouts at the Cove for so many reasons, but we know that for some of you it causes a bit of nervousness or you come with some trepidation.  We actually design these workouts to be made for ANY kind of pairing!  It doesn’t matter your gender, fitness level or years of experience… EVERYONE will get a great workout no matter who the parter.  Yes, we want you to work hard, but mostly we want you to have FUN.  If you are one of those athletes that stays away or is reluctant to come, you MUCH check out this article from Coach Mike on why we love partner workouts and why we hope you will too!

We had heard that in the military that they believe that great teams are built through shared suffering and laughter. This workout will guarantee the suffering, but now we need YOU to bring the laughter.

Have a great day tomorrow!

 

WOD

Partner WOD

“800m Burpee”

Accumulate the distance of 800m with only burpee broad jumps

*Cones will be separated every 10 feet (that’s technically 263 reps)

Time Cap: 20 min

*At the top of every minute, ask your partner if they’re okay

Coach Josh’s Tips: 

I can’t wait to add this one to the travel WOD list! What a great workout I can do with my wife on the road!

“Remember that one time Daniel made us do burpee broad jumps for half a mile? That was such a fun challenge!” “It was such a great idea to do 400m by myself before you did your 400m! We will definitely do that again when we re-test this workout next week.”  I expect the commentary to be electric on this one. Trade singles with your partner all the way to the finish.

Speaking of single, I heard Maddie broke it off with Daniel after he programmed this.

 

ACCESSORY

3 rounds-

8 Bulgarian Split Squats (8 each leg) holding light DB in each arm

20 Air Squats straight into 1:00 wall sit

 

Coach Tips: This looks easy. – Coach Brian.

Thursday 2/20/2020

WOD

 

“Mary”

AMRAP in 20 min:

5 HSPU

10 Pistol

15 Pull-ups

 

Fx: 2:1 Air Squats, Piked Pushup, Ring Row

P/O: As Written

 

ACCESSORY

EMOM for 8 min:

Odd: Max DU

Even: Rest

 

Coach Tips: