Daily WOD

STRENGTH WOD

 

Take 12 minutes to find a heavy Snatch (Power or Full)(Open- Full)

 

WOD

 

4 Rounds for Time:

1 Rope Climb

2 Snatches (Power or Squat)

___Double Unders

*Rest 1 minute*

 

Fitness: 100 Singles

Performance: 50 Doubles

Open: 75 Doubles, Full Snatch

*Use 85-95% of the load that you found in the first portion of the workout*

 

 Coach’s Tip: Plenty of time to warm-up and work on the Snatch today.  Take some time to work up to a heavy weight for the day (this is different than a 1 RM).  A heavy weight for the day means a weight that is challenging but you can feel yourself hitting all the right positions.  Finish off the week with a quick, fun metcon.

 

Kevin is one of our most consistent athletes… and his hard work is paying off big time!

PARTNER WOD

 

10 Rounds for Time:

20 KB Swings

20 Overhead Plate Lunges

20 Box Jumps

10 Assault Bike Cals

 

*1 Partner does a full round then switch*

 

Fitness-  35/26, 15/10 Plate

Performance-  53/35, 25/15 Plate

Open-  70/53, 45/25 Plate

 

 Coach’s Tip: Hang on!

Third Annual Swim WOD!

SWIM WOD! MARK YOUR CALENDARS!

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

 

3 Sets:

10 Half Keeling Arnold Press (5 each side)

10 Single Arm DB row (5 each side)

10 Glute Bridges

 

WOD

 

3 Rounds for Time:

15 Squat Clean & Jerks

400 Run

 

*16 min time cap*

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

 Coach’s Tip: Some skill work to start the day off.  Get the shoulders prepped and work on some recovery drills from the deadlifts.  For the metcon, you should be hitting some decent sets then maybe singles even during that first round.  After that you should come back in and be able to hit quick singles for the rest of the workout.  Push on the run and finish this one in under 16 minutes.

 

A throwback to last year’s swim WOD briefing and standards!

Deadlift Day!

STRENGTH

 

Take 20 minutes to find a 1 RM Deadlift

 

WOD

 

3 Rounds:

Max Rounds in 3 minutes:

25 Doubles

10 Push Ups

5 Pull Ups

*1 minutes rest*

*Continue where you left off each round*

 

 Coach’s Tip: We have not done a true Deadlift 1 RM in a long time so a 100% max effort lift should feel like 90%.  Finding a super heavy load at 90-95% will be a great ‘training’ max to work from.  For the metcon, rounds should be super quick and reps mostly unbroken.

 

It’s a girl!  HUGE congrats to Liz (and Van!) on the arrival of Annie!

 

Staying Cool in the Heat!

TEMPS ARE RISING! STAY COOL!

First of all, GREAT work today on the Push Up/HSPU cycle!  So great to see so many athletes trying new things and pushing outside their comfort zone.  Can’t wait to see how far you can go during this cycle — and remember, we deadlift on WEDNESDAY!

It’s getting HOT outside so wanted to pass along a few tips to keep the gym as cool as possible. In addition to drinking a LOT of water BEFORE and DURING your workouts, do the following:

1. As much as you want to, do NOT open the garage doors all the way. The industrial fan at the back of the gym is designed to pull massive amounts of air across the gym (front to back) and the airflow works best when the garage door is only open a foot or two! Resist the urge to throw that bay door fully open!
2. Given point 1 that airflow is from front to back, when we put fans against that airflow, it is actually counter productive. (it pushes all that air back and makes the air actually feel still!). If possible, direct ALL fans pointing from front to back (they do not have to be at the front of the gym — you can move them and stagger them down the gym line) but they should not fight the pull and flow of the air from the big ventilation fan in the back!
3. The front office area is air conditioned, so keeping both of those doors open to the main gym AND putting a fan by the storage room/kids area WILL help pull cool air from the front and push it into the main gym. Again, it’s got to be positioned to blow from front to back (per points one and two!)
4. Be considerate and try and keep your cold towel usage to one per class. We don’t want to run out on a hot day so the evening folks are left without!

The good news is that the temps will drop a bit midweek, but it’s summer and it WILL get hot again!

 

WOD

 

For time:

2 rounds-

500/400 M Row

20 Back Squats

1:00 Low Plank

*2 minute Rest*

 

Directly into

 

2 rounds-

500/400 M Row

20 Front Squats

30 Sit ups

*2 minutes rest*

 

Fitness: 75/55

Performance: 95/65, 20 GHD Situps

Open: 135/95, 30 GHD Situps, 2 Rope Climbs instead of Plank

 

 Coach’s Tip: A longer metcon with lots of barbell squatting.  Lower weights but higher reps so make sure you keep your form on point especially while under fatigue.  Each round has a 2 minute break after so you should be able to recover and hit the following round hard out of the gate.  This should allow for plenty of time to cool down and stretch after the workout so stick around.

 

Adi.

PUSH UPS AND DEADS!

NEW CYCLES!

This week we start a gymnastics cycle AND another strength cycle — It’s PUSH UPS (traditional or handstand) and DEADLIFTS!

We will do HSPU or Push Ups on Monday and Deadlift on Wednesday.  We will do a benchmark test for each and over time we will be building the base and working on strength.  Even if you have handstand push ups, you should consider the PUSH UP track.  TONS of people need work on good quality push ups.  And if you are someone that has been stuck on your knees, this is a GREAT opportunity to get some solid pushing strength.

For this cycle (and for any cycle, for that matter), we are only full testing and training COMPLETE range of motion – that means no knee push ups for testing tomorrow and no HSPU with mats. Push up testing is done with a band or a barbell on the j-hooks and HSPU testing will be done with a box handstand push up.

 

EPIC PUB CRAWL!

A HUGE thanks to Coach Katie for organizing another AMAZING pub crawl!  It was so great to see so many Covies enjoy each other’s company “off campus” in Fell’s Point! If you couldn’t make it this year, you MUST be sure you are there for the next.  Too great of a day to miss!  Stay tuned for more announcements on other upcoming Cove events — we’ve got some fun summer plans in store for you!

 

SKILL

 

Pushup or HSPU Tester

Max Pushups or HSPU in 2 minutes

Rest

Then spend 8 minutes working on HSPU and PU technique

 

WOD

 

12 min AMRAP:

10 Burpees

20 Single Arm DB Hang Clean and Jerk (10 on each side)

200 M Run

 

 Coach’s Tip: A great tester to start off our HSPU/Pushup cycle.  Remember, we are looking to build on our pushing strength so full ROM (range of motion) is key.  For the metcon, keep the intensity up especially on the runs.

 

This was only stop one!  It only got bigger and better from here on out!

3rd ANNUAL COVE PUB CRAWL!

It’s time for the 3rd Annual Cove Pub Crawl! We usually invade Ellicott City for this event, but for obvious reasons that’s not an option this year, so we’ll be strolling around Fells Point instead. This is one of the biggest events of the year, so book the sitters and see you Saturday!  Here’s tentative schedule (we’ll be posting real time updates on the Cove Club in case you need to join “in progress”:

The Wharf Rat: 12:00 (noon)- 1:15
Cats Eye: 1:30-2:45
Barcconia: 3-4:15
The Horse You Came in On: 4:30-5:45
Bond Street Social: 6-????

 

SKILL

 

Take 12-15 minutes to work on a gymnastics weakness

 

WOD

 

3 Minutes on, 1 minute off for 20 minutes:

400 M Run

___ Push ups

Max KB Swings

 

Fitness: 10 push ups

Performance: 15 Push ups

Open: 10 HSPU

 

 Coach’s Tip: We have some time to work on different gymnastics movements and test them out.  Think about 1 or 2 movements you might want to work on before class time and coaches will be able to help you out.  The metcon will be a chance to hit some gymnastics movements while under fatigue with some built in rest to recover.

IT’S HEEEEERE!

TODAYS’ THE DAY!

IT’S THE 3rd ANNUAL PUB CRAWL!

It’s time to hit Fell’s Point for a day of fun withy our fellow Covies!  We’ll be hitting a few of the best bars in the area, so join us for this epic day!  Here’s tentative schedule (we’ll be posting real time updates on the Cove Club in case you need to join “in progress”):

The Wharf Rat: 12:00 (noon)- 1:15
Cats Eye: 1:30-2:45
Barcconia: 3-4:15
The Horse You Came in On: 4:30-5:45
Bond Street Social: 6-????

 

SKILL WOD

Take 12-15 minutes to work on a weakness

 

WOD

3 Minutes on 1 minute off for 20 minutes

400 M Run

___ Push ups

Max KB Swings

Fitness: 10 Push Ups

Performance: 15 Push Ups

Open: 10 HSPU

Coach’s Tip:  Today we are setting aside some time to work on your weaknesses!  This gives you chance to dig in and get some productive work done to start the weekend off right.   Coaches are there to help you develop fully as an athlete, so use them and come open and ready for inputs!

Summer finding balance at the Cove!

Pub Crawl This Saturday!

3rd ANNUAL COVE PUB CRAWL!

It’s time for the 3rd Annual Cove Pub Crawl! We usually invade Ellicott City for this event, but for obvious reasons that’s not an option this year, so we’ll be strolling around Fells Point instead. This is one of the biggest events of the year, so book the sitters and see you Saturday!  Here’s tentative schedule (we’ll be posting real time updates on the Cove Club in case you need to join “in progress”:

The Wharf Rat: 12:00 (noon)- 1:15
Cats Eye: 1:30-2:45
Barcconia: 3-4:15
The Horse You Came in On: 4:30-5:45
Bond Street Social: 6-????

 

PARTNER WOD

 

For time:

10 rounds:

10 Power Snatch

20 Air Squats

 

*Rest 5 Minutes*

 

10 rounds:

10 Power Cleans

20 Air Squats

 

*Partners alternate each full round

 

Fitness: 75/55 then 95/65

Performance: 95/65 then 115/75

Open: 115/75 then 135/95

 

 Coach’s Tip: The weight gets slightly heavier for the cleans. The barbell reps should be unbroken for most rounds. Hitting good positions and staying safe while cycling weight should be your main focus.

 

Fridays are meant for partners  And fun.

WOD 6.14.18

STRENGTH

 

6 sets:

3 Strict Press + 2 Push Press + 1 Push Jerk

*increase weight each set, if possible

 

WOD

 

4 Rounds for Time:

20 Single Arm DB Push Press (10 each arm)

20 KB SDHP

10 Burpees

*15 min time cap

 

Fitness: 35/26

Performance: 53/35

Open: 70/53

 Coach’s Tip: We hit some Strength/Skill work for our Strength WOD with a complex of different types of presses.  Limiting factor here is going to be your Strict Press so make sure your Press Press and Push Jerk form should be immaculate.  The metcon will be shoulder heavy as well so make sure you stretch with everyone at the end of class.