Daily WOD

LAST FREE FOUNDATIONS CLASSES NEXT WEEK!

We mentioned this a while back, but we will be charging for Foundations/101 Classes moving forward.  BUT, we will have ONE MORE FREE SERIES next week!  It is a three-class series that runs on Monday, Tuesday and Thursday at 8pm.  Yes, 8pm!  In addition, the ‘same household’ rates are increasing to $120 (vs. $100) in September, so you have any friends or family that have wanted to try out the Cove, now is the time!  Please email us (or have them email directly) at info@crossfitcove.com.  As always, thanks for the support.

* please note if you are already at the ‘same household rate’, they will NOT increase!

 

STRENGTH WOD

1 Heavy Clean and Jerk

10 Bent over T’s

x 5

(not for time, for quality)

 

COVE WOD

400 M Run

10 Clean and Jerks

400 M Run

10 Clean and Jerks

400 M Run

10 Clean and Jerks

400 M Run

Fitness: 115/75

Performance: 135/95

Open: 135/95

 

Coach’s Tip:  The goal of the strength portion isn’t to PR your clean and jerk five times, its to really prep your shoulders for the workout and help you find the appropriate weight to use.  The Metcon is more of a sprint, so pick a weight you can do touch-and-go for several reps.  This is not about singles out of the gate!

 

Love how the little kids are all patiently waiting in line for these two big kids to kick off the big show…

New strength cycle starts today!

A huge thank you to the Steve, Kim, Jenna and Justin M. for hosting us all for our 2nd Annual Pool WOD!  It was a beautiful day filled with even more beautiful people doing amazing things together.  THIS is community at its finest!

 

NEW STRENGTH CYCLE!

Drumroll please…  Our next strength cycle will be SQUATS!  Athletes, depending upon your performance track and overall goals, will focus on either the BACK SQUAT or OVERHEAD SQUAT!  Squatting is essential to so many things we do at the box (and in life) and perfecting this movement and increasing our capacity translates to so many things to live productive and healthier lives!  But don’t think this is all about getting great legs and a nice butt… we’ll be working a ton on mobility, core stability and overall body awareness.

Because many people can gut out a single ugly rep, we are making the benchmark for this cycle a THREE REP tester.  It’s a LOT harder to lift a heavy load three times if form is not at it’s finest.  It’s not just the number you lift, it’s about HOW you do it!

 

STRENGTH WOD

Take 15 minutes to find a 3 RM Back Squat or 3 RM OHS

 

COVE WOD

In 7 minutes

500 M Row

40 Burpees Touch a Target

Max Pull ups

Fitness: Pull Ups

Performance: Chest to Bar

Open: Ring Muscle Ups

 

Coach’s Tip:  For the Metcon, pace yourself on the row. Even though it’s a short distance, the extra ten seconds you might gain by going harder will bite you in the long term.  Think about trying to maintain a 1-2K pace and get right after the burpees. Recover and catch your breath during the first few (not before) and then pick up the pace!

 

“17.P”

 

POOL WOD SATURDAY!

Please note there ARE regular 9, 10 and 11a classes on Saturday at the Cove!

If you missed last night’s epic Pool WOD announcement, check out Coach John on the Cove Club FB page.  It’s one of the best things we’ve seen in a LONG time…

JOHN “CASTRO” CREVELING 17.P

If you are coming on Saturday to the Pool WOD (which we hope you are!) plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm.   The workout will start at 11am SHARP at the North St. John’s Swim and Tennis Club.  Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!).  Details about the day can be found on the FB EVENT PAGE HERE.

The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)!  You can sign up to bring something on the POT LUCK SIGN UP SHEET HERE.

 

COVE  STRENGTH WOD

Squat Snatch 2/2/2/2/2/2

*6 sets of 2, build up in weight.*

 

COVE WOD

30 Power Snatch

30 Overhead Squats

30 Thrusters

Fitness: 75/55

Performance: 95/65

Open: 115/75

Coach’s Tip:  We’ve put a lot of work in with our shoulders and legs over the last few days, so use the strength portion to focus on form, not weight. The metcon should be a weight you can move fairly easily.  With a time cap of 12 minutes, that gives you 4 minutes a segment.

 

POOL WOD

Fitness
2 laps (each)
100 Lunges
1 lap (each)
80 Pushups
1 lap (each)
60 Squat Jumps
2 laps (each)

Performance
2 laps (each)
100 DB Lunges
1 lap (each)
80 1-arm DB Snatch
1 lap (each)
60 1-arm DB Thrusters
2 laps (each)
50/35

Open
2 laps (each)
100 KB Lunges
1 lap (each)
80 1-arm KB Snatch
1 lap (each)
60 1-arm KB Overhead Squat
2 laps (each)
53/35

Sub for laps- bear crawl down, jog back or run the lap in the pool!

 

Larry J. with his post-WOD cash out!

 

 

FACEBOOK LIVE EVENT!!!!

FACEBOOK LIVE: POOL WOD ANNOUNCEMENT 7:30PM

Excited for the Pool WOD?  Anxious to know what the WOD will be?  Join Coach John LIVE at 7:30pm on the Cove Club and see it all unfold before your very eyes!

If you are coming on Saturday (which we hope you are!) plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm.   The workout will start at 11am SHARP at the North St. John’s Swim and Tennis Club.  Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!).  Details about the day can be found on the FB EVENT PAGE HERE.

The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)!  You can sign up to bring something on the POT LUCK SIGN UP SHEET HERE.

 

STRENGTH WOD

10 DB RDLs (one db in each hand)

8 Bent over Rows (overhand grip)

6 Back Squats (go heavy)

4 Rounds

 

WOD

6 min AMRAP

Max Wall Balls

COACH’S TIP:  Today’s focus is on the strength work with a fun little burner at the end.  Go heavy on the back squats heavy and take your time to work up in load.  The RDLs and Bentover rows should go fairly quickly and be unbroken.

 

Kyle M. rocking the doubles…

 

 

WEDNESDAY WINS! IAN R.!

WEDNESDAY WINS!  IAN R.!

Today we celebrate one of our hardest working and most dedicated athletes, Ian R.. Today, he’s one of those guys that shows up regularly, puts in the work and uses CrossFit to live life to the fullest. But wow, how his perspective has changed since he came in the door!

He grew up here in Columbia and grew up fairly athletic. “This area is conducive to healthy living and I enjoyed running and swimming and then did triathlons for many years. I did them mostly for fun. I didn’t have competitive aspirations, I just really liked the variety.”

Ten years ago I moved away from the area and it wasn’t at all what I was used to. I didn’t have inspiring places to run. I didn’t have easy access to a pool. And for the next five or six years, my fitness fell off. Then came family and kids. All of this made it easy to find excuses and it was hard to find the time.”

 “Then life pivoted again and he found himself back in Columbia. “When I moved back here I started to run again. But age was catching up with me. I didn’t enjoy it like I did before. So for the last three years, I went to a ‘regular’ gym.   I go in the doors with programming in my head for that day, but that didn’t mean I’d actually DO the programming. Some days I worked hard, some days I didn’t. I wasn’t getting anywhere.

 It seemed that every day there were more people there and less I could do. I remember clearly that it was a Monday. I walked in and literally couldn’t do anything I wanted. I spent 20 minutes waiting for each piece of equipment and it was so frustrating I just left.

 I was driving home and saw the sign for the Cove. I had no idea what CrossFit was really about. I occasionally saw the games on ESPN and was fascinated. It was entertaining for sure, so it caught my attention. It was so different than anything I’d seen. I couldn’t figure out what they were doing. But I saw the sign, turned in the lot and walked in the door. I distinctly recall walking in and watching a group of people do fireman’s carries. I saw people doing back squats and then realized that these people weren’t just working out on their own, there was a coach and it was a class!

 Julie showed me around and I stuck around to see some more. I then remember the clock counting down, the music getting loud and people were doing box jumps and sit-up and I watched for six minutes.   At the end of it everyone was done and lying on the ground and I was like ‘what the heck just happened?! There’s got to be something to this!’”

Instead of running out the door, he jumped in with an open mind and a desire to learn. Ian is pretty much a coach’s dream. He listens, he adjusts and he works on his weaknesses. But that wasn’t always the case.

“In the past, if something was difficult I didn’t do it. But after doing wall balls my first class, I couldn’t move and I was actually mad at myself. I had avoided leg workouts in my former life and now I was kicking myself. That’s one of the things I like most about CrossFit — it makes do things I normally wouldn’t do. I don’t decide. You decide for me. I never avoid a workout or movement and I’m actually enjoying the things that are hard. It makes me more well-rounded.”

You’ll see Ian before class and during Open Gym constantly working on things that are challenges for him. And his victories didn’t all come easily, but he never loses focus. “I really wanted to do kipping pull ups. I thought to myself, however long it will take me, I’ll come in before class until I get more proficient at it.”. So he did. And his pull-ups look great! “I do Turkish get ups b/c Coach Chris told me it’s a great total body workout and works accessory muscles to make my shoulders healthy”.

And it all continues to pay off. “I never thought I’d be able to do a handstand push up. It took me two months of practicing different progressions and building shoulder strength. Or toes to bar! I used to swing around on that bar but I took my coach’s cues. I asked a lot of questions. I even got advice from other members. And even though the Internet can be dangerous, there are some great YouTube videos”.

We asked him about getting more competitive with CrossFit or even doing triathlons again. “I don’t really have an interest in competitions. CrossFit is one of the few things I do for myself. I respect those that do compete, but I’m only here to make myself better and healthier.”

“Plus I have a VERY long list of things I want to work on. So many that they wouldn’t fit on the goal board! I don’t think I’ll get back into triathlons in the near term. I used to love them because there are such a variety of movements, but now I look back and laugh because it was only THREE.  CrossFit has a hundred. And you always have a new wrinkle to add in terms of more weight and moving faster that the variations are infinite.”

“CrossFit and the Cove have completely changed my perspective on exercise. I never snatched or cleaned in my life . I haven’t jumped rope since middle school. Even after a busy day, I never regret coming. Overall I have a lot more energy. I’m a lot happier. Being fit is a big booster for my confidence. And as my son gets older I want him to be active. I see kids that just sit on the couch – but I want him to be active and fit. He doesn’t’ have to do a sport… I just want him to do something he loves. “

Amazing advice from an exceptional athlete: Be fit and do what you love.

 

 

MOBILITY WOD

30 Second Couch Stretch  (each leg)

1 minute Foam Roll or Lax Ball

30 Bully Stretch (each arm)

2 Rounds

 

WOD

1,000 M Row

20 Pull Ups

Rest 1 minute

1 Mile Assault Bike

20 Pull Ups

Rest 1 minute

100 Double Unders

20 Pull ups

 

Fitness: 200 Singles

Performance: 100 Doubles

Open: 150 Doubles (chest to bar)

 

Coach’s Tip: Coming off last week’s 1K row tester you should have a good sense of how to pace yourself for the start of the workout.  Feel free to scale the assault bike or volume of doubles if these are things you are working on. Attack each section fully and enjoy this long burner!

 

Covies love a good mobility WOD…

Pool WOD Saturday!

POOL WOD IS THIS SATURDAY!

Please join us for the second annual Cove Pool WOD on Saturday August 19th (this coming Saturday)!  This was an incredible event last year and we encourage everyone to attend! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen.  We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion!  Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.

Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)!

 

STRENGTH WOD

 

12 minutes to find a heavy load

1 Power Clean + 1 Hanging Power Clean

 

WOD

10 Hanging Power Cleans

7 Bar Facing Burpees

6 Rounds

Fitness: 95/65

Performance: 135/95

Open: 135/95

 

COACH’S TIP:  Today we have some good ol’ strength work paired with a great couplet of cleans and burpees.  We want you to focus on your hinge today and use your body (not your arms) to bring the load up.   The workout barbell should be moderate weight and it should be fairly quick (aim for under 2 minutes a round) for a 12 min(ish)  workout.

 

Heat one of the “Mile High Metcon”…

 

 

#noplacelikecove

THANK YOU COVE COMMUNITY FOR AN EPIC SUNDAY FUNDAY

We are so thankful to everyone who turned out to celebrate Lyndsey and Mike’s move with an epic Partner WOD!  A special thanks to Christen, Drew and Maria for organizing the special tribute and gift to these two amazing people.

 

POOL WOD IS LESS THAN A WEEK AWAY!

Please join us for the second annual Cove Pool WOD on Saturday August 19th (this coming Saturday)!  This was an incredible event last year and we encourage everyone to attend! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen.  We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion!  Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.

Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)!  We will send a potluck sign up sheet out in the weeks before.

 

WOD

400 M Run

10 Front Squats

12 Toes to Bar

5 Rnds

Fitness: 105/70 (30 second hollow hold)

Performance: 155/105

Open: 175/115

COACH’S TIP:  You can thank Geo for a beautifully crafted Metcon of heavy front squats paired with a run and a technical movement.   Five rounds will be a challenge, but pick a weight you can do for the squats in a set of 10 the first round (then 5 and 5). If you cannot string toes to bar, go for a challenging scale like straight legged toes to waist/chest!

What a day.  All the feels…

 

 

 

Sunday Funday at the Cove!

“CAN’T BEAR TO SAY GOODBYE” WOD AND YOGA THIS SUNDAY

Start your Sunday off right with YOGA at 8:15!  Ashley will be back at it helping us find our inner Yogi this weekend.  If you’re planning on doing the workout later, come in early for yoga… then grab some coffee or breakfast and come back at 11!  What’s happening at 11, you ask??

At 11am we celebrate the awesomeness known as “The Condons”.  As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now!  Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery.

In true “Condon” fashion we will celebrate them with a killer partner workout with the movements they love coupled with… well,  the things they don’t love so much.  Here is is:

“Mile High Metcon”

Between two partners do the following:

1000 meter row

80 Double Unders

70 Slam Balls

60 Deadlifts @ 165/105

50 Burpees

40 Toes-to-Bar

30 Power Cleans @165/105

20 Bar Muscles Ups or 40 Chest-to-Bars

10 Bear Complexes @ 165/105

1 Mile Run

 

SUNDAY YOGA AT 8:15

Treat yourself to our free Yoga class with Ashley G. Your body will thank you.

Coach’s Tip:  Today will be a LONG burner workout.  Keep a good pace going, but it is NOT a sprint.  

 

Coach John and his consistently virtuous form…

Partner WOD Friday!

“CAN’T BEAR TO SAY GOODBYE” WOD AND SOCIAL THIS SUNDAY

This Sunday we celebrate the awesomeness known as “The Condons”.  As you all know, they leave for their new home in Denver at the end of the month, but they are still ours for now!  Stay tuned for the sappy posts, but for now, lock down your Sunday with a WOD at 11am and drinks after at Black Flag Brewery.  If you don’t come, it means you don’t like them.  And you do NOT want to get on Lyndsey’s bad side.

PARTNER WOD

In honor of one of Coach Mike’s last partner WODs, please read his blog post on the topic if you haven’t already.  It is a wonderful read on Partner WODs and why we love them so much at the Cove:  BLOG #SORRYNOTSORRY

40 KB Swings

800 M Run (together)

30 Pull Ups

40 Walking Lunges (together)

3 Rounds

Fitness: 30 Pull Ups each round (35/26)

Performance: 25 Chest to Bar each round (53/35)

Open: 15 Bar Muscle Ups each round. (70/53)

 

Coach’s Tip: IF you partner with someone on a difference performance track, that’s okay!  Just don’t do more than half of the volume listed above for your specific moment.  i.e. If you are doing fitness and  your partner is doing open,  you should do 15 pull ups and they do 7 bar muscle ups per round.

 

Some of our 9:30 ‘regulars’ enjoying a stretch after class…