Daily WOD

Spring Nutrition Challenge Starts Next Week

JUST A FEW SPOTS REMAIN!

 

Our Cove AM Barbell Club has just two spots left and our Cove Spring Into Summer Nutrition Challenge kickoff meeting and tester workout is this Sunday.  Sign up soon before it’s too late!  Both are amazing ways to improve your fitness and overall health… and will do wonders for your performance inside (and outside!) the box.  No pun intended.

 

WOD

 

4 Rounds for Time:

1 Rope Climb

10 Burpees

15 Front Squats

30 Double Unders

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

 

AFTER BASH

 

For quality:

12-10-8-6-4-2

DB Bicep Curls (2 dbs, curl at the same time)

DB Bent Over Row

 

 Coach’s Tip:   Let’s have some fun on Saturday!  Throwing in some rope climbs in the metcon, which we haven’t done for a while.  Great day to try them out and we have plenty of scaling options. And we’ll finish off with some upper body hypertrophy/muscular imbalance training. 

 

JUST A FEW SPOTS REMAIN!

 

Our Cove AM Barbell Club has just two spots left and our Cove Spring Into Summer Nutrition Challenge kickoff meeting and tester workout is this Sunday.  Sign up soon before it’s too late!  Both are amazing ways to improve your fitness and overall health… and will do wonders for your performance inside (and outside!) the box.  No pun intended.

 

 

WOD

 

Partner “Fight Gone Bad”

3 Rounds

2 minutes at each station for Max Reps:

Wall Ball

Sumo Deadlift High Pull

Box Jump

Shoulder to Overhead

Calorie Row

1:00 Rest

 

Fitness/Performance/Open: 75/55

 

 Coach’s Tip:   A fun take on Fight Gone Bad.  This workout is meant to simulate the metabolic and physical demands of a 5 min MMA round.  Go for max reps and divide work as you want.  It’s light, it’s fast…can you hang in there and get through?!

 

FRESH START STRENGTH

 

Snatch work

 

WOD

2 Hang Power Snatch

2 Burpee Box Jump Over

 4 Hang Power Snatch

4 Burpee Box Jump Over

6 Hang Power Snatch

6 Burpee Box Jump Over

8 Hang Power Snatch

Continue to climb the ladder…

12 min AMRAP

Coach Stephanie gets turned upside down now and again…

SPOTS REMAINING

A FREE SPOTS REMAIN

 

We have only 2 spots remaining for our Cove AM Barbell Club  and our Cove Spring Into Summer Nutrition Challenge start (at least our initial meeting) this Sunday.  Sign up soon before it’s too late.

 

STRENGTH WOD

 

Every 2 minutes for 12 minutes (build up)

2 Clean and Jerks

 

WOD

5 Rounds for Time:

200 M Run

10 Hang Clean and Jerks

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

 Coach’s Tip:  Lets get heavy! The first strength piece should be great skill and position work.  Drop at the top of each rep and get reset.  The goal for the metcon would be to push the pace on the run and come in to find a load that you can do unbroken for the first few rounds.

 

ONLY THREE MORE SPOTS FOR BARBELL CLUB!

 

Apparently the early bird DOES get the worm!  We are down to just three spots left for the next Barbell Club cycle!  The timing for this next series is just perfect as well — Coach John just completed his USAW Level 1 course.  He’s hot off the seminar, gained a ton of knowledge this weekend and his brain is super full.  He’s ready to put it all into practice in regular classes AND with his next barbell club members!

 

STRENGTH WOD

 

Bulgarian Split Squats 6/6/6/6

30 Second Hollow rock after each set

*6 reps each leg

 

WOD

 

4 Rounds

1 min at each station:

Row for Cals

Strict Pull ups

Box Jumps

Rest

 

 Coach’s Tip:  Some accessory work for the Back Squat cycle into a little burner.  Our focus in the first part is to build the legs and core for a stronger squat.  The second piece will be a good opportunity to test strength while under fatigue.  If you are only getting 2-3 strict pull ups per minute, this is a great time to use Ring Rows and/or Negatives.

 

FRESH START WOD
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.  We may not hit the RX weights, but we promise it will be challenging… AND rewarding!
“DT”

5 Rounds for Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 RX: 105#

 

Ada and the Erg (sounds like a CrossFit fairy tale, no?!)

CONGRATS TO JUSTIN M.!

GREATNESS AMONG US!

While each of you achieved a level of greatness this Open season (so many ‘firsts’, PRs hit, goals checked off the board… even signing up in the first place!!), only one man from the Cove remains in the chase for the title of “Fittest on Earth”.  We are proud to announce that our very own Justin M. has qualified for the next series of workouts in his age division!

Teen divisions work a little differently than the general field as there is no ‘regional qualifier’ before the Games.  In order to cull down the best of the best, the top 200 teens in the WORLD are given (historically, four) additional workouts that need to be performed and judged in a five day time period (again, historically).  Just like the Open, these workouts are grueling and challenging, but even more so at this elite level.  And just like the Open, things can be flipped on a dime so who knows what Castro has in store for Justin and his 200 “friends”.

Justin finished the Open number one in Maryland, 11th in the Mid-Atlantic and 190th in the WORLD in the 14-15 year old boys division.  That means this Thursday he’ll be dealt a whole new deck of cards, and he’ll be getting after it AGAIN!  Please join us in supporting Justin as he embarks on this next phase of his CrossFit journey.  We could not be more proud of him and all his hard work.  Stay tuned for Facebook Live details!!!

SKILL WOD

 

Every 2 minutes for 10 minutes

10 1 Arm DB Push Press (10 each arm)

Max Doubles

Directly into 

 

WOD

 

5 Rounds for Time:

20 Sit ups

15 Push ups

20 KB Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53

 

 Coach’s Tip:  Non barbell day today.  Two workouts with a little skill, but mostly focused on building the engine.  Focus on form during the push ups and how to make them last during the workout.  Coaches are going to stay on you for good form. Our progression will be an elevated push up- https://www.youtube.com/watch?v=DyfopxamYMs

 

Connor is such an amazing addition to the Cove.  And a pretty amazing athlete, we might add!

Morning Barbell Club

BARBELL CLUB!

The people have spoken!  We heard from many of you that evenings don’t work for everyone and people craved alternative times for the next round of the Barbell Club.  Following a survey of ‘best times’ that worked for most, we have our time-slot winners — Wednesdays at 6:30am and Saturdays at 7am!

For those olympic lifting enthusiasts we will be running our barbell club again starting on May 9th.  This is a six week course focused on teaching and improving your snatch and clean and jerk. If you are an athlete that loves or is mystified by these lifts this program might be right for you.  We are limiting those program to only ten athletes so we can give everyone a lot of attention– so sign up now! 

Details: Starting May 9th and lasting for 6 weeks

Times: Wednesday at 6:30am and Saturdays at 7am

Cost: $125 for Cove Members. For Non Members $175

Cap: The class will be limited to 10 athletes.  

Common Questions:

  1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
  2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
  3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
  4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
  5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

 

STRENGTH WOD

Back Squat 8/8/8/8 (65%-70%)

Same weight across

 

WOD

30 Wall Balls

15 Power Cleans

10 Burpees

30 second rest

3 Rounds

Fitness: 95/65

Performance: 115/75

Open: 135/95

 Coach’s Tip:   Today we continue with our back squat cycle.  It is imperative that you are going to depth with good form — we would rather you carry a light load and have perfect technique.  Since this is the beginning of the cycle, let’s start the good habits early on!

 

FRESH START STRENGTH WOD

Take 12 Minutes to find a heavy 3-Rep Deadlift

 

FRESH START WOD

15 min EMOM

10 Cal Row

10 Single Arm DB Snatch (5 each arm)

10 Sit Ups

 

RX+ = 12 per movement

Coach’s Tip: The first round or two you should have a good amount of rest on each station. Pick a scale that allows you to get the work done in 45 seconds (at the most) so you have transition time to get to the next movement

This kid can squat!  Channel Joe T. when you hit that rig today…

 

OPEN GYM 9a – NOON
 Another chance to work on skills, improve your mobility and build some strength!  Or, come on over to watch Ethan, Ronnie, Misa and Allie hit day two of the Mid Atlantic Affiliate Challenge!
I mean, you might get a glimpse of this…

Nutrition Challenge Success Stories

ON THE FENCE FOR THE CHALLENGE? LISTEN TO YOUR FELLOW COVIES!

 

As you know, we are kicking off our next nutrition challenge in two weeks!  We offer these challenges because we firmly believe a properly nourished athlete makes better athlete… and we want each and every one of you to find nutritional success AND success as an athlete.  Oh, and they work.  Sure, it will require some discipline on your end, but with the support and coaching from the Cove, it’s a heck of a lot easier!  Here are some successes that came out of our most recent challenge.  Take a look at what they have to say!

Tracie M.: It was a great life change for me. Through the Challenge and working with Brittany I’ve lost about 13lbs, but my body fat has decreased significantly. I have gone from my 1 rep max in back squat at 175lbs in 2015 to 205lbs in 2018 (and I was off from 10/2015 to 7/2017) so the improvement has been drastic. The numbers may not seem high but I know that I have gained a tremendous amount of muscle and my clothes and friends/coworkers tell me different.  They are always asking me what I’m doing to get in shape.

 I will continue to be Paleo-ish and with the eating habits I’ve learned from the Cove my WOD’s have improved and if I had a bad food week/day I feel it right away. Cove’s way of life is the way to live!!

 

Alyssa W.: Down 11 pounds and after working at my restaurant (on my feet, running around for 10+ hours) I do not feel the joint and back pain

Simone: N.: I’m own 13lbs after the last paleo challenge!

 

Melissa C: ‪ I had a 20lb back squat PR and increased stability during squats PLUS may have figured out some food sensitivities.  And less/no ankle swelling which was an issue before.

Katherine L.:  I had struggled with shakiness during workouts, not knowing what/when to eat to fix the problem. The 30 day challenge truly resulted in my getting the issue under control

Terry S.:‪ I lost 22.5 lbs during the challenge and have since lost more than 25lbs. I also had a 40lb back squat PR vs. my previous max in 2016 when I had been working out for several months regularly. Perhaps the most significant item for me is the food sensitivity issue. I eliminated a significant amount of chemicals and preservatives known to exacerbate ADHD. I have more focus at work and am far more conscious of my performance, form and coaches directions during the WODs. I plan to stay Paleo for the long haul and can’t wait to learn more information about good nutrition!

The details: This Challenge will be led by coach Brittany and will last five weeks. To learn more about her check out our FLEX Nutrition Page.

The cost is $70 and includes the following:

  • Kick off Meeting Sunday April 22nd at Noon
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
    • Meal templates based on your individual needs
  • Official start on Wednesday April 25th
  • End challenge on Sunday May 20th
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end of the challenge
    • 8:30-10:30 AM on April 22nd
    • 9AM-12 AM on the 25th of May
      • Body Scan times are set for this date. If you cannot make these times you can still participate in the challenge!

Group Challenges and having a partner who is also invested will increase accountability. Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a “can” and “cannot” eat list as this is a time to reset the body and clean out the sludge.

Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. Results will be measured and the individual who experiences the greatest transformation will receive a $100 Territory Foods gift card along with one month of 1:1 nutritional services with Coach Brittany. Results will be based on changes seen on In Body Scan, before and after photos and improved performance of a provided baseline workout.

SIGN UP HERE!

 

STRENGTH WOD

1 Snatch 

1 Hanging Snatch 

1 Overhead Squat 

Take 15 minutes to find a heavy load. 

 

WOD

40 Power Snatch

30 Bar Facing Burpees

20 Power Snatch

15 Bar Facing Burpees

Fitness: 45/35

Performance: 75/55 (Squat Snatch)

 

Coach’s Tip:   Today we snatch!   If you struggle with Overhead Squats and the mobility to get to a good position, hit 2 Hanging Power Snatches instead.  The Snatch and Hanging Snatch can be a Squat Snatch for all, but should be for the Open group!  And consider Friday’s sets of 5 burpees as the ‘warm up’ for Saturday. Ha!

 

She put the work in and she got ’em!  Katie G. is now an official member of the Double Under Club!

 

Challenge Success Stories!

ON THE FENCE FOR THE CHALLENGE? LISTEN TO YOUR FELLOW COVIES!

 

As you know, we are kicking off our next nutrition challenge in two weeks!  We offer these challenges because we firmly believe a properly nourished athlete makes better athlete… and we want each and every one of you to find nutritional success AND success as an athlete.  Oh, and they work.  Sure, it will require some discipline on your end, but with the support and coaching from the Cove, it’s a heck of a lot easier!  Here are some successes that came out of our most recent challenge.  Take a look at what they have to say!

Tracie M.: It was a great life change for me. Through the Challenge and working with Brittany I’ve lost about 13lbs, but my body fat has decreased significantly. I have gone from my 1 rep max in back squat at 175lbs in 2015 to 205lbs in 2018 (and I was off from 10/2015 to 7/2017) so the improvement has been drastic. The numbers may not seem high but I know that I have gained a tremendous amount of muscle and my clothes and friends/coworkers tell me different.  They are always asking me what I’m doing to get in shape.

 I will continue to be Paleo-ish and with the eating habits I’ve learned from the Cove my WOD’s have improved and if I had a bad food week/day I feel it right away. Cove’s way of life is the way to live!!

 

Alyssa W.: Down 11 pounds and after working at my restaurant (on my feet, running around for 10+ hours) I do not feel the joint and back pain

Simone: N.: I’m own 13lbs after the last paleo challenge!

 

Melissa C: ‪ I had a 20lb back squat PR and increased stability during squats PLUS may have figured out some food sensitivities.  And less/no ankle swelling which was an issue before.

Katherine L.:  I had struggled with shakiness during workouts, not knowing what/when to eat to fix the problem. The 30 day challenge truly resulted in my getting the issue under control

Terry S.:‪ I lost 22.5 lbs during the challenge and have since lost more than 25lbs. I also had a 40lb back squat PR vs. my previous max in 2016 when I had been working out for several months regularly. Perhaps the most significant item for me is the food sensitivity issue. I eliminated a significant amount of chemicals and preservatives known to exacerbate ADHD. I have more focus at work and am far more conscious of my performance, form and coaches directions during the WODs. I plan to stay Paleo for the long haul and can’t wait to learn more information about good nutrition!

The details: This Challenge will be led by coach Brittany and will last five weeks. To learn more about her check out our FLEX Nutrition Page.

The cost is $70 and includes the following:

  • Kick off Meeting Sunday April 22nd at Noon
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
    • Meal templates based on your individual needs
  • Official start on Wednesday April 25th
  • End challenge on Sunday May 20th
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end of the challenge
    • 8:30-10:30 AM on April 22nd
    • 9AM-12 AM on the 25th of February
      • Body Scan times are set for this date. If you cannot make these times you can still participate in the challenge!

Group Challenges and having a partner who is also invested will increase accountability. Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a “can” and “cannot” eat list as this is a time to reset the body and clean out the sludge.

Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. Results will be measured and the individual who experiences the greatest transformation will receive a $100 Territory Foods gift card along with one month of 1:1 nutritional services with Coach Brittany. Results will be based on changes seen on In Body Scan, before and after photos and improved performance of a provided baseline workout.

SIGN UP HERE!

 

PARTNER WOD

200 M Run

5 Burpees

6 Pull Ups

7 Push Jerks

24 min AMRAP

Fitness: 95/65

Performance: 115/75

Open: 135/95

1 Partner completes a full round then switch

Coach’s Tip:  Rounds should be fast and move quickly one partner to the next.  Make you have a pull up progression you can move through (mostly unbroken) and the barbell should be unbroken too.  Around 3 minutes per round should be the goal… you don’t want your partner to wait while you attempt single pull ups — we don’t want long wait times, just appropriate interval rest times!

 

She put the work in and she got ’em!  Katie G. is now an official member of the Double Under Club!

 

SPRING INTO SUMMER NUTRITION CHALLENGE!

SPRING INTO SUMMER NUTRITION CHALLENGE!

 

Spring is upon us and Summer will be here before we know it. Whether you are motivated coming off the 2018 Open, The Cove Paleo Challenge or holding true to resolutions, many of us are re-establishing both fitness and nutrition goals. To aid in your success we are offering another nutrition challenge!  Let’s clean up our nutrition and begin to establish healthy habits that will carry us through “summer bod” season.

This challenge is for those that are looking for fat loss, muscle gain, performance increases and just overall enhanced nutrition. It will be a bit different from the past challenges Coach Brittany has led and an evolution of the Paleo Challenge. You will be participating as an individual, but paired up with another participant for greater accountability. It will be 5 weeks to a NEW YOU. We will focus on clean eating but Coach Brittany will also provide each of you a template and outline of how to build your meals to aid in greater success. You will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.

The details: This Challenge will be led by coach Brittany and will last five weeks. To learn more about her check out our FLEX Nutrition Page.

The cost is $70 and includes the following:

  • Kick off Meeting Sunday April 22nd at Noon
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
    • Meal templates based on your individual needs
  • Official start on Wednesday April 25th
  • End challenge on Sunday May 20th
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end of the challenge
    • 8:30-10:30 AM on April 22nd
    • 9AM-12 AM on the 25th of February
      • Body Scan times are set for this date. If you cannot make these times you can still participate in the challenge!

 

Group Challenges and having a partner who is also invested will increase accountability. Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a “can” and “cannot” eat list as this is a time to reset the body and clean out the sludge.

Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. Results will be measured and the individual who experiences the greatest transformation will receive a $100 Territory Foods gift card along with one month of 1:1 nutritional services with Coach Brittany. Results will be based on changes seen on In Body Scan, before and after photos and improved performance of a provided baseline workout.

SIGN UP HERE!

 

STRENGTH WOD

Take 12 minutes to find a heavy 3 Rep power clean for the workout

 

WOD

EMOM for 15 minutes

Min 1: 3 Power Cleans (same weight as Strength WOD)

Min 2: 15 Sit ups + 5 Strict Leg raises

Min 3: 20 Russian KB Swings

 

Coach’s Tip:  Core, core, and more core!  Focus on creating tension through your midline for all movements.  For the EMOM the Power cleans should be dropped at the top.  Get reset each rep.  The swings should be at a weight where they can go unbroken for most of the rounds.

When a partner WOD instantly turns into a foursome…