Daily WOD

OPEN GYM 9a-NOON

They gym will be open from 9a to Noon, so come on in and get your fitness on!

Here is Monday’s workout.

Strength WOD

Take 15 minutes to find a

Heavy 1 Rep Squat Clean and Jerk

WOD

Fran

21-15-9

Thrusters 

Pull ups

Fitness: 75/55

Performance: 95/65

Open: 95/65

 

THE 2018 INTRAMURAL LEAGUE
BATTLE OF THE SEXES

 

We have been pushing the Open over the last couple of weeks and it is only a week away. So if you haven’t signed up yet please do so!  We are big fans of the Open as it is challenging and a ton of fun.  To push the fun nature of the Open we are going to continue our tradition of Intramural Teams. In the past we have divided the gym into 3 to 4 different teams who compete in participation, cheering, costumes, and other fun categories. We plan on doing the same this but this year we are only going to have two teams, The Gentlemen vs. The Ladies!

 Here’s the plan:

For those of you not aware,  The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 23rd we will do all the workouts at the Cove on Fridays.  This means the announced Open WOD will be the Friday WOD every week in lieu of our normal partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class.  That means we do a big team WOD event, we act as judges for each other and hang around for food and drinks after.  

Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open.  You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted.  Show up, do your best, and put in your score.   

 As far as the intramural competition, your team will earn points from a variety of ways. Below we have listed some categories we have used in the past and expect so new ones for this year.  

  1. Enter a score, even if it is not Friday night 
  2. Best Selfie Submitted via Team Captain (weekly) 
  3. Spirit of the Open (weekly) 
  4. Best team name
  5. Best social media presence
  6. Best team entrance
  7. And other surprise categories!

So please don’t miss out on the fun and sign on up. So far for sign ups we This is where the community at the Cove shines.

 

SKILL WOD

Spend 10 minutes Practicing Double Unders

If you have doubles do 10-20-30-40-50.

 See how high you can climb the ladder. 

WOD

15 Hang Power Clean 

15 Box Jumps

1 Cove Suicide 

Rest 1 minute

5 Rounds

Fitness: 95/65

Performance: 135/95

Open: 155/105

Happiest of birthdays to Jessica!  And congrats on killing it with the Paleo Challenge so far!

INTRAMURAL LEAGUE

THE 2018 INTRAMURAL LEAGUE
BATTLE OF THE SEXES

 

We have been pushing the Open over the last couple of weeks and it is only a week away. So if you haven’t signed up yet please do so!  We are big fans of the Open as it is challenging and a ton of fun.  To push the fun nature of the Open we are going to continue our tradition of Intramural Teams. In the past we have divided the gym into 3 to 4 different teams who compete in participation, cheering, costumes, and other fun categories. We plan on doing the same this but this year we are only going to have two teams, The Gentlemen vs. The Ladies!

 Here’s the plan:

For those of you not aware,  The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 23rd we will do all the workouts at the Cove on Fridays.  This means the announced Open WOD will be the Friday WOD every week in lieu of our normal partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class.  That means we do a big team WOD event, we act as judges for each other and hang around for food and drinks after.  

Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open.  You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted.  Show up, do your best, and put in your score.   

 As far as the intramural competition, your team will earn points from a variety of ways. Below we have listed some categories we have used in the past and expect so new ones for this year.  

  1. Enter a score, even if it is not Friday night 
  2. Best Selfie Submitted via Team Captain (weekly) 
  3. Spirit of the Open (weekly) 
  4. Best team name
  5. Best social media presence
  6. Best team entrance
  7. And other surprise categories!

So please don’t miss out on the fun and sign on up. So far for sign ups we This is where the community at the Cove shines.

 

STRENGTH WOD
 

Take 15 minutes to find a heavy Clean and Jerk 

WOD

“Diane’s Sister”

21-15-9

Power Clean

HSPU

Fitness: 115/75 (Seated DB Press) 

Performance: 135/95

Open: 155/105

Dustin L. drilling great form during Coach Maria’s warmup…

JIMMY’S FAMOUS MEALS 

JIMMY’S FAMOUS MEALS 

Not sure if everyone remembers much from our Anniversary Party last Friday, but Jimmy’s Famous Meals had a table providing nutritious natural foods for the evening. We got lots of positive feedback from them and we are going to partner with them as another option for prepared meals for our members. They are very similar to Territory Foods in that they provide meals with high quality ingredients but Jimmy’s offers a lot more macro friendly options.  Jimmy’s would deliver meals to the Cove on Monday and Thursday afternoon’s. Unlike Territory foods they do not have their own fridge but rather meals are delivered in gel packs to keep them cold. You will be sent an email when the meals are delivered to the Cove.

 

We have no plans of leaving our relationship with Territory Foods but we wanted to offer another more macro friendly options to those athletes that are counting macronutrients. If you are interested in trying them out, you can use the following link to make your first order.

 
STRENGTH WOD
  10 GHD Sit ups
15 Hollow Rocks
20 Good mornings (light load)
Complete 3 Giant Sets

WOD

1st- Max cal row
2nd- 5 Cove Shuttle Runs
3rd- 1-3 rope climbs

15 min EMOM

Coach’s Tip:  Rope climbs! Super fun and if you have not done them before we have plenty of scaling options for you. Keep the load light for good mornings. We are looking to learn body position just as much as strengthening our hamstrings.

 The Coaches
 

30-Day Challenge Words of Wisdom

‘BRING YOUR BOO’!
HAPPY VALENTINE’S DAY!

 

To recognize the big day we are doing this week’s Partner WOD on Wednesday — Valentine’s Day!  Bring in a friend, loved one (or someone you don’t really like who deserves an ass-kicking) and let’s celebrate this ‘holiday’ in true CrossFit fashion!
The WOD is less technical than some, so feel free to bring some with limited or no experience!

 

WORDS OF WISDOM FROM LEN S.! 

 

With so many athletes participating in the 30 Day Paleo Challenge, we wanted to share Len’s story.  Take a moment to read this… you will be encouraged and inspired!

I came into the Cove today bragging to Marina that I’m on day 29 of the Whole30 diet, and how glad I was that we’re all focusing on nutrition this month. Marina asked me to put down some thoughts regarding my experience doing a program like the Paleo Challenge, and I hope it will help you through the next 30 days even in a small way.


When this posts, I will be on my last day of Whole30! What is the Whole30 diet? Think Paleo with someadditional restrictions, primarily around your relationship to food as a whole. Whole30 isn’t meant to be a year-round lifestyle, but a cleanse and reset.


The two big differences between Whole30 and Paleo are


1.Paleo allows for “recreations” of foods that aren’t on a Paleo Diet while Whole30 expressly prohibits recreating food that isn’t allowed on the program.

2.Paleo allows for added sweetener in the form of honey, agave, and others, but Whole30 does not.


Here are some things I learned going through this experience for 30 days.


  1. You don’t NEED sugar. You just WANT sugar.

  2. At some point you need to make choices in your life about what you are going to put into your body. Many of us, myself included, deal with huge sugar cravings. We also eat a lot of convenience foods, whether fast foods or packaged foods. I personally would snack a lot if at home. But every single thing we eat has a consequence, good or bad.

  3. Nobody can make you eat anything you don’t want to, including yourself. Food will not fly into your mouth uninvited. Your hands don’t magically work by themselves to throw chips or cookies at your face. Alcohol doesn’t pour itself down your throat. I am inspired by the massive effort, dedication, and passion of Cove athletes. It is humbling to see people lay it all out there on the mat day after day. Not shoving crappy food into your body should and can be easy by comparison. It requires the same focused choice, willpower, and self-control that gets you to the Cove all those days when you don’t feel like it. If anyone can do it, you can.

  4. It gave me a chance to experiment and identify foods that may bother me…Part of the reason we did this program is because I generally have an annoyingly easily upset stomach. And I was super sick to my stomach for about 10 days in the middle of this diet. That was weird. I mean, I temporarily went off coffee (you don’t have to do that, btw), ate no sugar, no grains, no dairy, no legumes…What the heck could be making me sick? I figured out I’m allergic to…Wait for it…APPLES! I was eating a lot of them as snacks or desserts. And eating enough of them made me realize they were actually making me ill. I stopped eating apples, and stopped getting sick. There are probably tons of foods not Whole30 or Paleo that do have a negative effect, and now I can deliberately figure out what they are.

  5. I began to really be able to taste and enjoy the subtleties of food. I could taste the natural sweetness in an almond. I actually began to enjoy squash and zucchini. Heck, I could even taste the flavor in a La Croix!

  6. I found that I was generally more thankful for food. I know that sounds weird, but when you’re just eating stuff that’s not processed or engineered to create cravings, you just think of food a little bit more as nourishment or fuel, and you’re extra happy when it’s delicious.

  7. You need support and partners. I was fortunate that this was my wife’s idea to try this diet. I’m not honestly 100 percent clear of all her motivation for doing it (although some of it was for me), but I was certainly a willing participant. I’ve only been doing Crossfit for a few months, but really wanted to see physical changes that weren’t happening. Now I was lucky, too, that she did most of the heavy lifting of planning, shopping, cooking…And cooking on Whole30 can be a LOT of work if you don’t want to go crazy eating scrambled eggs and turkey bacon (no sugar) all the time. We found many new favorite meals that we’ll continue to eat after the program is over. Use this time to plan, trade recipes, and maybe even have meals with each other during the week to ease the burden beyond the weekly pot-luck. But…

  8. PLANNING IS KEY. NEVER let yourself get into a position where you don’t have any food options. At work we had donuts at meetings. Friday lunches that often were pizza or other things not compliant. Lots of tasty snacks that weren’t compliant. But I was able to resist it all because I always had food available (leftovers from dinner the night before, a carefully selected salad, or even an RX bar in a pinch), or I’d just suck it up, and not always eat a meal. But through careful weekly meal planning and shopping, it was actually fun.

  9. I stopped being “hangry.” I think overall not ingesting so much sugar and garbage evened out my blood sugar levels.

  10. I’m sleeping well.

  11. I lost weight, but more importantly, I could absolutely see physical changes for the better (No, I’m not posting pictures). And while I’m still a CF newbie, and still finish often at the back of the pack during classes, I know my performance is improving, too.

So now what am I going to do after Day 30?  While I didn’t sign up for the Challenge, I’ll be pretty much doing Paleo right along with you (after a brief one meal break of sushi and an Old Fashioned or two). The change in how I feel gives me the motivation to eat that way most of the time.


Best of luck everyone.


PS…Buy an InstantPot and check out NomNomPaleo.com.

 

PARTNER WOD

Alternating 2 min AMRAPs for 12 minutes

25 Wall Balls

Max Burps

Directly into

Alternating 2 min AMRAPs for 12 minutes

30 Alt. Hanging DB Snatch

Max Burpees

 

Coach’s Tip: Getting 25 and 30 reps in a two minute window could be aggressive for some partner combinations, so feel free to cut the reps down.  You should have enough time for at least a few burpees during each two minute segment!

 

Angie M. looking fierce and fit!

The CrossFit Open is coming! Sign up now!

CROSSFIT OPEN 2018!

 

It’s almost here! The Open kicks off in less than two weeks!  For the experienced athlete, it is the time of the year that gets us giddy.  For those new to this CrossFit thing, the Open is something you MUST know about and we urge you to consider trying!  Last year we had OVER 100 Covies participate in the Open, and this year we want to top that!
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 ESPN while channel flipping).  The Open, simply put, is the early stage qualifying round 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’ party.  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.  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!

 

STRENGTH WOD
 
Front Squat 5/5/5/5/5

(build up in load)

 

WOD

30/20 Assault Bike Cals

40 Pull Ups

50 KB Swings

60 Air Squats

Fitness: 35/26

Performance: 53/35

Open: 70/53 (chest to bar)

 

Coach’s Tip: Today we continue with our front squat progression in the strength portion.  Then we hit a small chipper style workout. The bike should be done in under 2 minutes, so scale cals accordingly (or any other movement for that matter) as the entire workout should be 10-12 minutes.

 

Beth M. continues to crush it.  Front squats included!

FITNESS WITHOUT NUTRITION

“FITNESS WITHOUT NUTRITION”

Nutritional wisdom from Coach Brittany

 

As you well know, The Cove is working on providing everyone with more nutritional information to help you get closer to your goals. I’ve seen so many of you commit to making the fitness component a regular part of your lives.  You are consistently in the box 3, 4, 5 times a week.  You are signing up for things like The Open and/or competitions and pushing yourself to be better.

 

But why do we have so much difficulty committing to improving our nutrition to the same degree? Fitness will improve your life, but exercise alone without nutritional change is just not effective. We all have different goals, but small changes in your nutrition can go a long way.

 

A few weeks back I was watching a short video on nutrition and they really drove home this point. They discussed how several studies have been done that show, without a good nutrition plan, exercise on its own produces fairly disappointing results.

 

One of the studies followed two sedentary groups. Both groups were told to keep their diet the same. The active group meet with a trainer 5 days a week while the other group carried on their normal routine. After 12 weeks the researchers found that the diet did not change much in either group. The active group working with the trainer did statically loss more fat than the control group but the average fat loss over the 12 weeks was only 1.5lbs. A loss is a loss but imagine 3 months with 60+ hours of exercise, thousands of dollars invested in personal training and only 1.5lbs (.7kg) lost. Would that satisfy you?!?!  Of course not!  So I challenge you to take a look at your diet and begin to implement small changes. Maybe it is drinking more water, eliminating soda or committing to eating breakfast each day. Small changes add up over time!

 

If you are ready to make a change and not sure where to start, I’m here for you. Just email me at flexnutrition.brittany@gmail.com and we can set up some time to talk and discuss your specific goals!

 

And good luck to the 40 athletes and coaches participating in the Paleo Challenge!  I know you will crush it!

 

SKILL WOD

Strength Phase 

20 Second Handstand Hold

3 Negatives

10 Seated Dumbbell Press

4 Rounds

 

Skill Phase 

3 Wall Walks directly into a hold for 20 seconds

10 Strict HSPU

5 Strict Ring Dips

4 Rounds

 

15 minutes to complete either phase: 

Strength Phase- If you do not have a HSPU or you have 1-3. 

Skill Phase- If you can do 10 strict HSPU. 

 

WOD

“Paleo Challenge Tester”

10 Power Snatch

10 Burpee Box Jump Over

12 Power Snatch

10 Burpee Box Jump Over

14 Power Snatch

10 Burpee Box Jump Over

Continue to climb the ladder

12 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 95/65

Coaches Tip:  This is version of  17.1 with a barbell and a little less daunting!  The load should be low and you should be moving fast as you climb the ladder.  Remember, this is the benchmark workout for the Paleo Challenge so if you can’t make it to the gym today, try to make it up as soon as you can!

 

 

Matt looking strong and focused…

SUNDAY YOGA!

YOGA AT 8:15
OPEN GYM 9a – NOON

Yoga is on for Sunday morning, so get up bright and early and get stretchy and strong with Ashley!  Your body will thank you.

And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much shoulder work at Open Gym ;-))

MONDAY’S WORKOUT!

Skill WOD

HSPU Practice

WOD

10 Power Snatch 

10 Burpee Box Jump Over

12 Power Snatch 

10 Burpee Box Jump Over

14 Power Snatch 

10 Burpee Box Jump Over

Continue to climb the ladder 

12 min AMRAP 

Fitness: 75/55

Performance: 95/65

Paleo Challenge Starts Monday!

PALEO CHALLENGE MONDAY!

We are thrilled to have 40 athletes and coaches participating in the Paleo Challenge!  Even if you are not “officially” participating, we encourage you to think about your food choices and make smart ones.  A properly nourished athlete makes for a better athlete!

And please lend your support to those trying to do the full 30 Days “RX” Paleo.  It is not easy, and support from those around you can make or break the experience!

Hope everyone is meal prepping this weekend!

WOD
40/30 Assault Bike
Rest 1 minute
40 Pull ups
Rest 1 minute
40 Push Press
Rest 1 minute
40 Box Jumps
Rest 1 minute
30/20 Assault Bike Cals
Rest 1 minute
30 Pull ups
Rest 1 minute
30 Push Press
Rest 1 minute
30 Box Jumps
Fitness: 75/55
Performance: 95/65
Open: 115/75

Coaches Tip: Long chipper style workout today after so much barbell yesterday.  The rest is built in so you can get in a good sprint knowing there is rest ahead.  Hopefully a fun way to end the week! And choose a weight you can do in big sets under fatigue.

 

Hard to believe it was only a week ago…

PARTNER WOD
From 0-12
Find a heavy 3 RM Back Squat (for load)
From 12-18
Max Squat Cleans (for Reps)
18-24
Max Double Unders (for Reps)
Fitness: 115/75
Performance: 165/110
Open: 185/125
For the back squats have two partners share a rack. You will essentially have about 10 minutes before it is time to rotate.  You are in charge of getting the bar off the rack and set up to clean.  The squat cleans should be heavy and in singles or doubles.  The doubles will provide a little cardio burn at the end!