Daily WOD

TO MAKE ROOM FOR NEW T’S WE ARE HAVING A SALE!

NEW SWAG IT’S ON IT’S WAY!
We are so excited for the arrival our new t-shirts!  We’ll be receiving men’s T’s (see above) as well as ladies’ tanks AND muscle T’s (also with the same design on charcoal) in the next week, so we need to clear out some shelf space for the new swag.  Here’s the price list for the remaining inventory (priced approximately 30% off regular prices!

 

Men’s Long Sleeve “Henley” Shirts: $20 (was $30)

Men’s Cardinal Short Sleeve Tri-Blend T: $20 (was $30)

All Women’s Tanks and Muscle T’s: $17.50 (was $25)

Women’s Flowy Long Sleeve Scoop Neck: $20 (was $30)

Come on in and stock up on your Cove gear and get ready for the new swag coming!

 

WE NEED YOUR HELP!

We try hard not to make a lot of asks of our athletes.  We ask that you support each other (cheer one another on and wait to put your equipment away until the last person is done) and respect the equipment (strip barbells properly and keep the chalk in the buckets), but once a year we make a big ask of each of you — and that is to vote for the CrossFit Cove as the best box in Howard County!

Thanks to you all, we have won this honor the last two years running… and we want the hat trick!  It would mean a ton to us if you could take a moment to click on the following link and check the box for “CrossFit Cove” for question 67.  You do NOT have to complete the whole survey. Just scroll to question #67 and vote for us (then scroll to the bottom to hit “SUBMIT”).  And not that we want to trick the system, but if you REALLY think it’s the best box it seems you can vote more than once if you use different browsers 😉

Regardless of the outcome, we know in our hearts we have the best athletes and the best box.  We just want everyone else to know it too.

VOTE HERE FOR HOWARD COUNTY’S BEST CROSSFIT

 

METCON

 

5 minutes on, 2 minutes off for 28 minutes:

500/400 M Row

30 1 ARM DB Squats (15 on right side, 15 on left side)

Max ____ ups

 

Fitness-  Pullups

Performance-  C2B Pullups

Open-  Bar Muscle Ups

P/PP MetCon Mods:

Modify row volume if necessary

Sub elevated ring rows for MU/C2B (focus on exhaling on the pull, keep body rigid, be mindful of coning in abs)

 

 Coach’s Tip:   Longer, non-barbell metcon today with a ton of rest built in.  This is to ensure that you get through the row and squats with plenty of time for Pullups/C2B/Bar Muscle Ups.  Rows and Squats should remain pretty consistent with the gymnastics being the difference maker.

 

Ada working hard.  As always.

VOTE FOR HOWARD COUNTY’S BEST CROSSFIT!

WE NEED YOUR HELP!

We try hard not to make a lot of asks of our athletes.  We ask that you support each other (cheer one another on and wait to put your equipment away until the last person is done) and respect the equipment (strip barbells properly and keep the chalk in the buckets), but once a year we make a big ask of each of you — and that is to vote for the CrossFit Cove as the best box in Howard County!

Thanks to you all, we have won this honor the last two years running… and we want the hat trick!  It would mean a ton to us if you could take a moment to click on the following link and check the box for “CrossFit Cove” for question 67.  You do NOT have to complete the whole survey. Just scroll to question #67 and vote for us (then scroll to the bottom to hit “SUBMIT”).  And not that we want to trick the system, but if you REALLY think it’s the best box it seems you can vote more than once if you use different browsers 😉

Regardless of the outcome, we know in our hearts we have the best athletes and the best box.  We just want everyone else to know it too.

VOTE HERE FOR HOWARD COUNTY’S BEST CROSSFIT

 

 

STRENGTH

 

HSPU

:30 on :30 off for 6 minutes

Strict HSPU or Strict HSPU from a box

THEN

3 sets:

10 Kneeling DB Arnold presses

10 Hollow to Superman Roll

Max Strict Press Empty barbell or 75/55

 

Pushup

:30 on :30 off for 6 minutes

Barbell Push ups (pick a challenging scale)

THEN

3 sets:

10 Kneeling DB Arnold presses

10 Hollow to superman Roll

Max Overhead Tricep extensions with a DB

 

P/PP Strength Mods

Incline Barbell Push ups (no breath-holding, be mindful of coning)

Sub 10 controlled bird dogs for hollow to superman rolls

 

METCON

 

For time:

800 M Run

30 Bar Facing Burpees

30 Power Snatch

 

*13 min time cap

 

Fitness: 95/65 (40 Power Snatch)

Performance: 135/95

Open: 155/105

P/PP MetCon Mods

4 minute assault bike – shoot to maintain over 200watts throughout (or modify run volume)

Slam ball step overs (ball slam, step over ball)

30 alternating DB snatch (from hang if needed)

 

 Coach’s Tip:   Last week of Skill/Strength Work before our gymnastics re-test next week!  Very similar to last week with the work/rest ratio with some different accessory work.  The metcon is another sprint style workout.  Remember, even though you will be tired- efficient movement on the Snatches will lead to a faster time.  If you are averse from running in the rain (it might get wet tomorrow) the recommended scale is 60 cals on the assault bike for men and 50 for women.  But you don’t get that “RX” button without the run!

 

A long overdue welcome to our next generation of Covies.  Nina and Joe welcomed these beautiful twins (Sophia and Jed) to the world a few weeks ago!  HUGE congrats to this instant family of four!

STRENGTH

 

4 sets:

50 M heavy Sled Drag

100 M farmers carry

10 Bentover Barbell Rows

 

METCON

 

4 Rounds:

1:00 Max Burpee Box Jumps

Rest :30

:30 Max Assault Bike Cals

Rest 1 minute

 

P/PP Mod:

Sub box pushup w/ step up

 

 Coach’s Tip:   Start the day off with some very functional fitness- dragging, carrying, and pulling loads.  Movements like these have a tremendous carryover into everyday life.  Finish the week off with a very simple, put-in-the-work style metcon.  No need to pace here as you are going for max reps and have built in rest to recover.

RSVP FOR THE POOL WOD!

POOL WOD RSVP

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

PARTNER WOD

 

0-12:00

1 Mile Run

Max Snatches

 

12:00-20:00

800 M Run

Max OHS

 

20:00-26:00

400 M Run

Max KB Swings

 

Fitness: 95/65 (front Squats) (35/26)

Performance: 115/75 (53/35)

Open: 135/95 (70/53)

P/PP WOD:

4 minute assault bike + 4 minute row (trying to mix up the movement a bit)

Sub DB snatches

2 minute assault bike + 2 minute row

Sub OH squats off rig

Russian swings instead of American – keep ribs stacked over hips

 

 Coach’s Tip:   A fun partner workout today with some Olympic lifting, squatting, and KB swings.  Gets the heart rate up and keeps it up.  Both partners run so play to each partner’s strengths with the pace and the barbells.  You should have AT LEAST two minutes on each movement so scale your runs accordingly!

 

Justice H. is following in (mom) Vanessa’s and (dad) Tobin’s footsteps.  Five weeks into CrossFit kids’ classes and we’ve bred some serious fire-breathers!

 

STRENGTH

 

Every 90 Seconds for 30 Minutes (5 rnds)

Station 1: 24 DB Hang Clean and Jerk (12 each side)

Station 2: 2-3 Rope Climbes

Station 3: 24 Walking overhead DB Lunge (12 steps each side)

Station 4: Max Double Unders

 

P/PP WOD:

Sub rope pulls for rope climb (heavy KB)

Sub max AB cals for doubles

 

 Coach’s Tip:   Station work today while we give the barbell a break.  We hit some DB hang Clean and Jerks.  Tons of reps here so make this your focus with form and technique.

WEDNESDAY WINS! TEAM DANUS!

WEDNESDAY WINS! TEAM DANUS!

           Today we celebrate of one the Cove’s best couples, Sean and Ashley D. “Team Danus” as they are affectionately called, have not only been so fun and easy to coach, they are just loved and adored by their fellow athletes. In fact, we often call them the ‘fan favorites’. Everyone just wants to be around them – and we are all lucky that they like to be there – a lot.

Both Ashley and Sean grew up playing sports. Mostly recreational sports and competitive swimming for Sean and soccer and field hockey for Ashley. “I played soccer early on but fell in love with field hockey my sophomore year. It just felt like ‘my sport’.”  Sean, on the other hand, hated the dry land. “I was on the bigger side and had flat feet. Maybe I could have been a great offensive linesmen, but land sports just weren’t my thing.

They went to the same college (Salisbury) during the same years and both studied accounting (her major, his minor). But they didn’t meet until a year AFTER graduation at a bar in Baltimore. They connected through mutual friends they both apparently had in college, but somehow their paths didn’t cross on campus (a fairly small campus we might add). But the moons finally aligned and it was meant to be!

 “A year after we started dating we were at the heaviest we had ever been. We put on the ‘relationship pounds’ and were living the city life of dinners and drinks. We knew we had to so something so we signed up for our first 5K together.”

“We loved the accountability of races and events. After the 5K we signed up for a three-race series that built up in distance, from a 5K to a half marathon. Knowing we had the next race coming up helped keep us committed to working out.

In between races they attended a wedding with their friend Chelsea Rockwell (yes, the sister of our very own Geo Rockwell!). “Chelsea had gone through an amazing transformation; not just physically, but her whole lifestyle changed. She told us we should try CrossFit and signed up for Foundations classes at the Cove.”

Sean said, “Once we started CrossFit, we no longer needed events or runs for goals and accountability – although we still do some just for fun. I mean, it’s a 5k every day at the Cove! I used to go to the gym and you’d have to program everything yourself and you don’t have to push as hard. Here it’s all done for you. Plus I have Ashley waiting on me during Partner WODs so I have to move fast! I remember we had been here six months and we signed up for a long race.   We didn’t do much training behind it (just CrossFit) and ran one of the best races of our lives.”

While Ashley and Sean both have some competitive bones in their body, their humbleness trumps all. During our talk I asked if she was good at field hockey back in the day and she said, “I don’t know. I guess? I think I was All-City.” All-City? Wow. Then I asked “were you the captain?” and she said, “It was so long ago. Yes, I think I was. I just remember I loved it because we were such a relaxed team. We weren’t that good, but we had fun”.

We believe that this attitude and outlook has played a major role in their quest to be happy and fit.  He says, “It’s less about the PRs and more about showing up. It’s about working towards the same goal of being fit and staying active. We love to cheer each other on, but she’ll make me do those reps quickly in a partner WOD. “ She adds, “We need to balance donut life and workout life.” Yep, she’s the one with the sweet tooth and he craves the salt. Typical!

And just like their friend Chelsea, they have both experienced huge transformations. Physically, they are more fit than they’ve ever been and feel amazing– but it goes so much deeper than that. Ashley said, “In the beginning I traveled a ton. For the first six months we really were apart all the time and worked out separately. CrossFit gave me this new found confidence to leave my job and start something new. It was just amazing and changed everything. Now we both work from home, see each other a ton and get to work out together.”

As an outsider looking at “Team Danus”, both look so calm and collected all the time. But Ashley shares, “ I have always been an anxious person. In college it really started to get bad and I had to mange it. Now part of my strategy is to come in the morning because my attitude, mood and energy level is so different if don’t. Its kind of like free therapy for me.”

He adds, “I’m a person who gets stressed about things, but I can usually reflect and put things into a perspective so that it doesn’t get to me. I don’t know what it feels like to have real anxiety like she has, so I try not to give my opinion on how to handle it”. She chimes back in, “Sean is my rock. He’s my calm.”

Besides being fit and managing stress, so much more has changed. “Brittany’s eating challenge changed the way we eat entirely. We went from wings to egg whites. Well, at least Monday through Thursday (they both laugh). But seriously, the meal prep game has changed everything for us. We had to go through nutrition phases until we found what worked for us.”

And a LOT is working for them. Besides being fitter than ever, Ashley is expecting their first baby (a boy!). “If it weren’t for CrossFit, I know I wouldn’t even be working out during this pregnancy.   I was feeling so good I didn’t even feel like I was pregnant. Of course this only contributed to my anxiety, but I just started feeling kicks and it’s so exciting.

And Sean is swimming at a level he didn’t think possible. He just completed the open water swim across the Chesapeake, an event for elite swimmers only. For those of you who don’t know this race, it begins at Sandy Point State Park and essentially proceeds along the same line as the Bay Bridge to Kent Island. He said, “I had always wanted to do it. Coach Chris had posted about it so I put myself in the lottery and got in.”

“We had ramped up how many times we come to the Cove already so I felt mentally and physically ready, even without any swimming. Sure I had to do a lot of work in the pool quickly to get there (you have to qualify via an open water swim timed or get an aquatics director to validate that you swam three miles in under two hours) so I did that and I was ‘in’.

If I had not done CrossFit I never would have gotten into the pool and turned it around that fast. It wasn’t about my fitness level, it was about my mental fortitude at that point”. And with a three-hour cap on an open water choppy swim, he’d need every bit of it.

Ashley said, “I was so nervous and emotional; I was 12 weeks pregnant at that point. Luckily my mom went with me for support, not just for Sean, but for me too! Of course I wanted him to finish, but I wanted him to be safe most of all. Conditions-wise, it was an incredibly challenging race. But he did it and I was so so proud of him. And yes, I even cried!”

So what do they love most about CrossFit and this chapter in their fitness journey? It’s a he said/she said story. Sean said, “I really like the accountability part of it all. The shared suffering. It’s become a big part of our lives. We like to think back the day’s workout or look forward to tomorrows and discuss strategy and how we should tackle it. I love that we have conversations that I can’t have anyone some else. It’s something fun to do with someone who ‘gets you’.”

For her it’s “about doing something positive together. We’re bonding. We are helping our marriage. We motivate each other. When I don’t feel like going, he gets me to go. And when we are there we probably push each other without even thinking about it.”

But now it’s about growing a healthy baby and being fit parents who lead by example. Ashley said, “It’s been an interesting mental shift. Instead of going all out and laying on the floor after a workout, now my goal is to be focused on finding the right level of intensity for the health of the baby. The “why “of my workouts have changed. CrossFit set me up to be in the best shape of my life to carry a baby. And with the scales and modifications I feel included.

While their motivations may have shifted they are staples at the gym and rarely miss a Partner WOD (seriously, only a handful missed in the last year). And two years later, just like they were in awe of their friends’ transformation from CrossFit, we are in awe of theirs. “Team Danus” has figured out a formula that works for them — and we wish we could bottle it for all.

 

STRENGTH

 

Deadlift

5-4-3-2-2-2 (Build up until the 2s then do the same weight across)

*Finish by dropping the load by 50-60% and doing 5/5/5 RDLs

P/PP Mod:

Maintain OH grip, lowering from the top

 

METCON

 

For time:

50/40 Cal Row

40 Box Jumps

30 Pull ups

40/30 Cal Row

30 Box Jumps

20 Pull ups

16 min Hard Time Cap

Open: Chest to Bar

P/PP WOD:

Can modify cals if/as necessary

Sub Russian KB swings for box jumps in first round

Sub Step ups for box jumps in second round

Sub ring rows

 

 Coach’s Tip:   Lots of pulling today!  Building up weight with the Deadlifts then hitting 3 sets of 2 at that heavy weight.  As always, form over weight.  The transition from the row to the box jumps can be tough so be prepared.

 

A throwback pic of Sean during his first week at the Cove!

Tuesday, August 7th

STRENGTH

 

Back Squats

5-5-3-3-3

*increase weight each set

P/PP Mod:

Stick to this rep scheme, focus on breathing throughout movement, no breath holding – manage pressure in pelvic floor by exhaling partially on the way down, and continue to exhale on the way up

 

METCON

 

Every 4 minutes for 16 minutes:

400 M Run

15 Toes to Bar

Max Back Squats

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Scales:

-Sub 2 minute assault bike

-Sub plate raises (focus on alignment, keeping ribs stacked over hips)

Back squats from rack

 

 Coach’s Tip:   Time to Squat!!!!  Today is a day to SEND IT so come to class ready to move some weight.  The metcon is a great mix of movements designed to challenge your positioning and make you dial in your focus for more squats.

 

Josh B. flipping out…

POOL WOD LESS THAN TWO WEEKS AWAY!

SWIM WOD! TWO WEEKS AWAY!

It’s BAAAACK!  Time to head out of the box and into the pool.  Mark August 18th on your calendars and stay tuned for more details!  A huge advanced thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event.  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!

 

SKILL WOD

 

HSPU

:30 on :30 off for 5 minutes

Strict HSPU or Strict HSPU from a box

THEN

3 sets:

10 Close Grip Push ups

10 Z Presses with DBs

10 Hollow Rocks

 

Pushup

:30 on :30 off for 5 minutes

Negative Pushups (deficit, super slow)

THEN

3 sets:

10 Close Grip Barbell Push ups

10 Z Presses with DBs

10 Hollow Rocks

 

P/PP Scales:

Negative pushups- modify angle of push up as necessary

Hollow Rocks- sub bird dogs – slow and controlled, do not lean in to one side

 

METCON

 

For time:

25 Burpees

30 Clean and Jerks

25 Burpees

 

*10 min time cap

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

P/PP Scales

Mod burpees w/ box or mat OR opt for slam balls

DB C&J, can do strict press if jerks increase pelvic floor pressure

 

 Coach’s Tip:   More full movement volume for the skill work followed by lighter accessory work.  This should be the focus for the day.  The metcon should be a sprint style with big sets of C&Js.  Set a quick pace on the first set of burpees (but don’t redline) and let it fly with the last set.

 

Jennifer H. is not just an early morning warrior, she’s turning into quite the beast!

SKILL WOD

 

EMOM for 12 Minutes:

Min 1: Banded Pull Aparts

Min 2: Reverse Snow Angels

Min 3: 1 Power Snatch + 1 Hanging Power Snatch

 

P/PP Scales:

Min 3: modify to 5/side DB snatch

 

METCON

 

Track Triplet (2012 Games workout) 

3 Rounds for Time:

8 Power Snatch

7 Bar Muscle ups

Run 400 M

 

Fitness: 95/65

Performance: 115/75

Open: 115/75

P/PP MetCon Scales:

8 Alt DB Snatch (hang or from ground)

7 Elevated Ring Rows (feet on box – keep an eye on coning – can break up as necessary)

2 minute assault bike or row (athlete’s choice)

 

 Coach’s Tip:   Ending the week on a great note in the spirit of the Games.  Some skill work to get the back and shoulders warmed up then a tough metcon with some technical movements.  Use the Skill WOD to nail down your form on the Snatch then let it fly during the metcon.

PARTNER WOD

 

“Partner Kalsu”

For time:

100 Thrusters

Start with 5 burpees, then every minute on the minute thereafter do 5 burpees.

Both partners do the burpees simultaneously. Only one partner does thrusters at a time. Partners can divide up the thrusters however they like

Fitness: 95/65
Performance: 115/75
Open: 135/95

http://www.fitnesshq.com/kalsu-wod/– History of the workout

 

 Coach’s Tip:   A great Partner Hero workout.  Work smart with this one but try to push the pace.  Remember, BOTH partners have to do the burpees each minute.