Daily WOD

Hoodie Orders Due Friday!

 HOODIE ORDERS DUE FRIDAY!

 

That’s right… if you want a 2017/18 Hoodie you need place your order by THIS FRIDAY!  That means you need to pick the size and option that you want… and we’ll bill you for it.  This year we have TWO options for you to choose from!  Both are zip up front hoodies (and both will be charcoal with a blue shell), but one is a light weight warm up style and other is a heavier and cozy option.  So, whatever your needs, we have something for you!  The design is the same on both, so it is about fabric and feel to decide what’s best for you!  No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit!  You will need to order not just the type, but your specific size!  The lightweight option will be $50 and the heavyweight will be $55.  So, head on in and get fitted for the new Cove Swag!

 

Again, we will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week.  And yes, they are set to arrive by Christmas (12/23 to be exact).  Order your hoodies HERE!

 

WOD

5 Rounds of:

40 seconds on, 20:seconds off

Pull Ups

Deadlifts

Burpee Box Jumps

Cals on the Erg

Fitness: 185/125

RX: 225/155

RX+: 225/155 (chest to bar)

We did back in March (March 14th to be exact!).   The weights are heavy on the deads, so make sure to use flawless technique.  We are looking for full extension on the pull-ups (as always) as you can rack up a lot of volume on a day like today… and we want you to be smart AND safe.   Work for the full 40 seconds as you will have 20 seconds of built in rest.

Hunter is killing it at the Cove.  So lucky to have him!

HOODIES ARE BACK!

 HOODIE TIME!

 

Besides the arrival of the holidays and the Cove Anniversary Party (2/3, by the way!), hoodies could the most anticipated event of the year!
Unlike other Cove swag, these will be a CUSTOM ORDERED.  That means you need to pick the size and option that you want… and we’ll bill you for it.  These have been a HUGE hit over the last two years and it just keeps getting better.  And to top last year, we will have TWO options for you to choose from!  Both are zip up front hoodies, but one is a light weight warm up style and other is a heavier and cozy option.  So, whatever your needs, we have something for you!  The design is the same on both, so its about fabric and feel to decide what’s best for you!  No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit!  You will need to order n to just the type, but your specific size!  The lightweight option will be $50 and the heavyweight will be $55.  So, without further adieu, I present to you the 2017/18 HOODIE!

 

We will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week!  And yes, they are set to arrive by Christmas (12/23 to be exact).  Samples are at the gym to try on, but you need to order your hoodies HERE!

 

STRENGTH WOD

Push Jerks 3/3/3/3 ( 75-80% of 1 RM)

Push Press 5/5/5/5 ( 75-80% of 3 RM)

15 banded push downs between each set

https://www.youtube.com/watch?v=9WnPYf6rJBw

 

WOD

20 Russian KB Swings

50 Single Arm DB Push Press (25 each arm)

20 American KB Swings

100 Double Unders

2 Rnds

Fitness: 200 Singles (35/26)

Performance: 100 Doubles (53/35)

Open: 150 Doubles (70/53)

Coach’s Tip: For the strength today we will hit the same thing we did two weeks ago, but at higher %’s.  Work up to that % and then start your working sets.  It is only 4 sets so they should all be challenging.  Overall the metcon should take about 12-15 minutes, so if you sense you are trending longer, cut reps down.  KB Swings should be unbroken and you should be using a very strong hip hinge.  The DB weight should be something you can move pretty easily.

 

All the men!

Yoga is back

 YOGA AT 8:15
OPEN GYM 9a – NOON

After a successful run at last week’s Vekter games, Coach Ashley is back for all your Yoga needs. Get in, get flexy, and get a little sweat in afterwards as well.

 

Saturday, December 9th 2017

 FIRST SNOW
(and reminder there IS yoga on Sunday!!)

 

We will be posting to the Cove Club FB page (and here) about any weather announcements. Those of you who have been here a while know we do anything possible to keep the gym open during inclement weather, but we’ll never risk the safety of our coaches to get there if it’s really bad!
Plus, Saturday’s WOD is just awesome, we we won’t be able to stay away…

 

WOD

5 min AMRAP

1,000/800 M Row

Max Push Ups

(yes, meters count towards the Row Challenge!)

Rest 1 Min

5 min AMRAP

100 Doubles/300 Singles

Max Wall Balls

Rest 1 Min

5 min AMRAP

50 Sit ups

Max Pull ups

Rest 1 Min

2 Rounds

Score = Total Push Ups Wall Balls and Pull Ups

 

Coach’s Tip: Great long non-barbell workout and good way to end the week! Have fun with it and don’t dog the first movement because you are scared of the next.  Go for it!

 

Ladies’ heat on the assault bikes!  

 

Cubbie Clean Out

 ‘TIS THE SEASON… FOR CUBBIE CLEAN OUT!

 

We’ll be posting about this often over the last week so no one can say “Where did my stuff go?!”…
While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’.  Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks.  We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies over the next two weeks.  Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated for the holidays!

 

HOLIDAY WOD & POTLUCK
 
In lieu of the regular 6:30pm class on Friday, December 22nd we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

PARTNER WOD

100- Burpees

100- KB Swings

50 Hanging DB Squat Cleans

50 Burpees

50 KB Swings

50 Hanging DB Squat Cleans

Coach’s Tip: Divide the work up however you want, but only 1 person can be working at a time. The Dumbbells start in the hang position then get cleaned up to the shoulders.  This is much harder than a traditional barbell clean, so choose your dumbbells accordingly!

Kristin stopped by to go for a little “walk” between wedding planning and buying a new home.  The future Mrs. Coach Josh can rock a handstand!  

 

Cubbie Clean Out!

 ‘TIS THE SEASON… FOR CUBBIE CLEAN OUT!

 

While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’.  Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks.  We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies over the next two weeks.  Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated for the holidays!

 

HOLIDAY WOD & POTLUCK
 
In lieu of the regular 6:30pm class on Friday, December 22nd we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

STRENGTH WOD

Sumo Deadlift

5/5/3/3/3 (build up in load)

7 Wall Slides between each set

 

WOD

40-30-20-10 1 Arm Alternating DB Snatch

15 Box Jump Overs between each set

 

Coach’s Tip: Today we are pulling heavy with a sumo stance to build some strength in the core and lower back.  The wall slides are to keep everyone in check with their core position while going overhead.  The Sumo Deads will relate to our strength cycle by letting you stay stronger through the midline while overhead.  The wall slides will help reinforce that as well. The Metcon is a take on the DB snatch Open WOD, but should be a ton faster.  Fewer reps and no burpees!  PLEASE maintain a good position the entire time.  Your legs should be tired from bringing the weight to the ground, NOT YOUR BACK!  You should move quickly and be done in 15 min or less.

Even though Leigh moved to DC a while back, she comes all the way to Columbia every Saturday to work out at the Cove. She’s a Covie through and through and if you don’t know her, please introduce yourself!  

 

Holiday WOD December 22nd!

 HOLIDAY WOD & POTLUCK

In lieu of the regular 6:30pm class on Friday, December 22nd we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

SKILL WOD

10 1 Arm DB Rows

30 Seconds OH Box Stretch

10 Close grip Push ups

4 Rounds

 

WOD

100 Double Unders

60 Cal Row

30 Front Squats

-For Time-

Fitness: 95/65 (200 Singles)

Performance: 135/95

Open: 155/105

Coach’s Tip: The Skill work should help keep your shoulders healthy and build some strength.   The load on the front squats does not need to be unbroken.  It should be a challenge as you will be under fatigue at that point in the workout.

“Old Man Michelotti” and “Young Man Wasil” made a Partner DT dream team…

December 5th, 2017

 SAVE THE DATE!!

 It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

 

STRENGTH WOD

8 Jumping Air Squats directly into 

3 Push Jerks or 3 Push Press x 6

(Build up in load) 

WOD

7 Clean and Jerks 

10 Toes to Bar

8 min AMRAP

Fitness: (95/65) 8 Straight Leg Raises  

Performance: (115/75) 

Open: (135/95) 

Coach’s Tip: For the jump squats during the Strength portion today, look to open your hips all the way. We are reenforcing that full extension that will translate into better hip driven with our jerks.

 

 

Save the date!

 SAVE THE DATE!!

 It’s hard to believe, but we are approaching the Cove’s THREE YEAR ANNIVERSARY in February.  Those of you who have been here for a while know that it is simply our excuse to throw the most EPIC party ever!
With the craziness of the holidays and winter weekends booking fast, we want EVERYONE to mark Saturday, February 3rd on their calendars!   We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

 

WOD

25 min EMOM

Min 1: 10 Burpees

Min 2: 45 Seconds on the Assault Bike

Min 3: 20 second Handstand Hold or Handstand Walk

Min 4: 20 Sit ups

Min 5: Max KB Swings

Score = Total KB Swings

Coach’s Tip: Today’s work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal — meaning,  you should be able to repeat your effort each round. Burpees should NOT take longer than 40 seconds to complete otherwise scale to 8 reps per round. Some days beat us up and others are more of an active recovery that lets the body heal and come back stronger. Practice pacing, staying in the slightly uncomfortable zone, but still being able to repeat.

 

There’s a baby in that belly!  Congrats to Liz B. on number 2!