Daily WOD

Tuesday, November 23rd 2015

DOUBLE UNDER CLINIC: DECEMBER 12TH

You asked for it, you got it.  It’s sorta like Christmas came early this year.  Mark your calendars for December 12th (a Saturday) for our first ever double under clinic.   Coach Eric Reisinger from CrossFit Federal Hill will be leading a one hour session on Saturday at 12:15 PM.  The cost is $15 for members and trust us, its worth ten times that much.  Get ready to work through all of those pain points and find your new double under groove.  And for those of you who HAVE doubles, we guarantee that this session will take them to a whole new level.  Finding efficiency in doubles will change your world!

crossfitfederalhill.com Fannon_Crossfit_Shoot_001-49-of-184-682x1024

Coach Eric is ready to solve all your double under problems

REMINDER: MODIFIED SCHEDULE THIS WEEK

MONDAY:  Regular class schedule

TUESDAY: Regular class schedule

WEDNESDAY: Regular schedule except NO 7:30p CLASS.  A big group is heading to Jail Break around 6p Wednesday so please join if you can!

THURSDAY (THANKSGIVING DAY): 10am ONLY

FRIDAY: Noon, 4:30p and 5:30p

SATURDAY:  Regular schedule

SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

Split Jerk 3/3/2/2/1/1

**Between each set 5 PVC jerks with perfect footwork…pause 3 seconds on landing**

WOD

24 Cal Row 

12 Push Press 

12 min Amrap 

 

Fitness 75/55

RX 95/65 

RX+ 115/75 

 

 
The evening class pushing through some Romanian Deadlifts last week…
630pclass 
  

Monday, November 23rd 2015

GOBBLE GOBBLE: MODIFIED SCHEDULE 

We hope everyone is looking forward to the Holiday week ahead.  Due to typically lower attendance during the days around Thanksgiving we will be modifying our schedule slightly.  However, we WILL BE OPEN THANKSGIVING DAY for a nice long burner WOD.  Gotta get in a good sweat before you do some damage later in the day.  Feel free to bring in friends or family members if they’re up for it!

MONDAY:  Regular class schedule

TUESDAY: Regular class schedule

WEDNESDAY: Regular schedule except NO 7:30p CLASS.  A big group is heading to Jail Break around 6p Wednesday so please join if you can!

THURSDAY (THANKSGIVING DAY): 10am ONLY

FRIDAY: Noon, 4:30p and 5:30p

SATURDAY:  Regular schedule

SUNDAY: Regular Open Gym 9a-Noon

STRENGTH WOD

HSPU Re-Test

30 HSPU For Time

Fitness- Find a modification that you can measure.  

(Ex. 10 Wall climbs for time/30 KB seated Presses)

RX- 30 Kipping HSPU (you should be able to do one strict)

RX+ 30 Strict HSPU

8 Min Time Cap

Please note we would not recommend that people use 2 ab mats as the “test”.  The range of motion required will not be a true indicator of gains.  Reference back to your original scales from our test date of September 30th to determine what you want to attempt today!

 

WOD

8 Front Squats

12 Burpees

16 Pull ups

3 Rounds 

 

Fitness 115/75

RX 165/110

RX+ 185/125

 

**Yes the weight is heavy today!  It should be a challenge to get all 8. BUT at you should be able to do each set in two sets of four**

 
One of our new members Robert E. looking strong on his barbell row…
 Robert
  

Sunday, November 22nd, 2015

OPEN GYM 9a-NOON

We will be having a coaches meeting during the open gym so the coaches might be a little tied up during the open gym.

Saturday, November 21st 2015

Good luck to the speed demon of the box Ashley G!  She is running the Philadelphia Marathon tomorrow and is looking to mark her personal best to qualify for the New York Marathon.  We hope you have a great time tomorrow and smash your records.  Ashley of course we be accompied by her partner in crime and avid runner Nina G. We would post a picture of Ashley running but she is just too fast to capture on film (so here’s a picture of her lifting some heavy stuff)…

ashley

WOD

500 M Row
___ Double Unders
30 Power Snatch 
____ Double Unders
500 M Row
Fitness: 30 DUs (95/65)
RX: 50 DUs (115/75)
RX+: 75 DUs (135/95)

 

Kim K. is certainly one strong lady, but she’s also becoming quite the gymnast… 
 kimk
  

Friday, November 20th 2015

It’s time for another Partner WOD! Today we really dial up the ‘sprint/rest’ concept with a 1:1 work/rest ratio in a short time domain (1 minute on, 1 minute off).  Why do we do this?  Why do we have some long, steady WODs with no rest and some with varied lengths of rest built in?  The short answer is we are challenging and building each of your key metabolic pathways: These are the phosphagen, glycolytic, and oxidative systems.  For all you geeks out there, here’s a GREAT article in the CrossFit.com library bringing the various ratio benefits to life.

CROSSFIT REST TO RECOVERY RATIOS

But for those who want the short answer… here’s a snippet of the article.  Let’s say you are a really fast 800-meter runner (around two minutes), you use a 1:3 work to rest ratio and rest six minutes if you really want to develop a sense of a fast 800- meter pace and want to get to your best times for each exercise interval. Going at 100% output certainly needs a longer rest. But if you just want to run reasonably fast (but not close to your best possible 800-meter effort) and want to increase your ability to tolerate high levels of lactic acid, then you could rest closer to the 1:1 ratio.  Today we focus on that 1:1 ratio, where we push at “not quite” 100%, try to maintain consistency in output in each round  and dial into our glycolytic and oxidative pathways!

STRENGTH WOD

10 Minutes of HSPU work 

 

PARTNER WOD

AMRAP 24 Minutes 
Partner A works for 1 minute then Partner B works for 1 Minute
6 Wall Balls
6 KB Swings
Max Burpee Box Jumps
Fitness: 35/26 (14/10)
RX and RX+: 53/35 (20/14)
 

He’s BAAAAACK!  Tall man Dan P. strategizes with Coach Anna about weight selection. Great to see you back in action… we’ve missed you at the Cove!
 danp
  

Thursday, November 19th 2015

DO YOUR MATH!

We are doing our best to keep classes moving on time, but there are some easy things we can all do to get us done and out in time.  When we are taking scores at the WhiteBoard, please know your numbers! Especially as classes get bigger and we have a lot of data to capture it means a LOT if you don’t have to do math or count plates in your head when we’re inputting weights or times.

We know (trust me, we know!) that it’s hard to remember things after you are exhausted and laying on the floor, but take a moment and count your barbell weights.  Men’s bars are 45lbs, women’s bars are 35lbs and the training bars are 15lbs.  When we ask for the weight you used, give us the TOTAL weight. Saying “I used the small bar with a ten and a 2.5lb on each side” makes it hard for the coach to move quickly through the group.  The small bar with 12.5 lbs on each side is a 40lb bar (12.5 plates + 12.5 plates + 15lb bar.  The total number (40lb) is what we need!  

There are lots of things you can do to help yourself remember “data”. Keep your phone nearby and take a pic of your barbell.  Or grab one of the small white boards and a marker and write down your time and weight as soon as you are done so you don’t forget it.  And don’t be ashamed to bust out your calculator app to add everything up… we’ve all been there.

We know it sounds silly, but little things like this make a big difference for us!

STRENGTH WOD

Front squats 
4/4/4/4 (same weight across)
*only four sets, so make it heavy!*

 

WOD

21-15-9
Pull ups
Front rack lunge 
Hanging power clean 
Fitness: 95/65 (scale down with KB lunges if need be here)
RX: 135/95
RX+: 135/95 (chest to bar)
Pete S. getting ready to throw some heavy weight overhead…
 pete
  

Wednesday, November 18th 2015

WEDNESDAY WINS

Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.  Sometimes the wins are personal goals that we set forth each year and sometimes they are dictated by others — like the US Army.

Today we congratulate Charles W. on his remarkable performance on his APFT (Army Physical Fitness Test).  He’s been with us since the beginning (almost) and has grown tremendously as an athlete. His movements have sharpened, his endurance has strengthened and he can move a lot of weight around — quickly.  We think he’s pretty fit, but we’re not the only ones who matter. 

For those of you who missed his FB post today he said “I did better than I have in a very long time (294/300 possible points). I haven’t done this well in almost 5 years.  I’ve also learned that I don’t have to run to get my cardio…13:51 for a two mile time!”

There’s an interesting subtext to his story for all of you runners out there.  Charles used to run all the time to try to improve his run time. Now he only runs with the Cove programming. Each time that is taken his PT test he has taken close to a minute each time (and he has taken THREE since joining the Cove). That’s THREE MINUTES off his time by not ‘running’.

Not only did he finish first today in the two mile run by a good bit, but Charles thinks he’s also improved his overall toughness.  If we learn anything from a brutal WOD, we know we can he can go “deep into the pain cave” (as Coach Brian likes to say) and keep pushing forward only to come out stronger.

STRENGTH WOD

8 Romanian Deadlifts

8 Bentover overhand grip barbell rows

3 Rounds

WOD

1 minute at each station 

Double Unders

Burpees

Sit ups

KB Swings

1 Min Rest

3 Rounds

Jonathan looking intense during a big set of wall balls…
 jonathanwallball
  

Tuesday, November 17th 2015

MARK YOUR CALENDARS!

As our community continues to grow, it’s important to stay connected as athletes and as people.  You might be a morning bird and only see people on a similar early schedule.  And the evening folks might only know other members from scores they see posted on the WhiteBoard.  We want to create as much opportunity for you all to get to know each other better AND have some good ol’ fun in the process.  We’ve got a lot of great events planned in the near future and we want you to mark your calendars before your dance cards get too full!  Here’s a list of some of the great things we’ll be doing:

November 25th the Cove heads to Jailbreak! It is the Wednesday night before Thanksgiving and a big group will be heading to Jailbreak that night to enjoy some of Larry’s BullHead Pit Beef and sip some adult beverages.  More details on times to come!

December 4th (a Friday) will be our first BROMANCE WOD & WHISKEY (or beer or whatever else you enjoy).  It will be a men’s only event (sorry ladies) so come with your most macho vibe (maybe wait to shave that Movember beard into a handlebar mustache?) and throw down with the men of the Cove.  It will replace the regular 6:30pm WOD and we’ll hang out at the gym after.

On Friday December 18th we will have our first annual Holiday WOD and Potluck in lieu of the regular 6:30pm class.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD”.  Like the song the “12 Days of Christmas”, 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!

January (date TBD) will be our Babes and Barbells event.  So far people have voted for a Sunday brunch and we’ll be sending out more details on date and time.  But let’s assume Mimosas and Bloodies will be a must.

Saturday February 6th will be our 1 Year Anniversary Bash.  It is hard to believe but we will be celebrating our one year anniversary and to mark the occasion we will be throwing a party on Saturday evening from 7p – 10p.  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.  And everyone can invite a plus-one.  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.

In addition to the events above, we will be kicking off another Whole 30 eating challenge in January!

It is the community that makes the Cove such a special place. We know it is a busy time of year but we would love to see each and every one of you at these events!

STRENGTH WOD

7 Sets of the Following:
1 Squat Clean + 2 Front Squats  (build up in weight)
**between each set mobilize front rack position**

WOD

Squat cleans 
15-12-9-6-3
300 meter Row after each set, so you end on the rower
Fitness: 75/55
RX: 95/65
RX+: 115/75
**The weight should be LIGHT.  The goal is to move fast on the row (not use it as a rest) and move the barbell in big sets**
Chris L. “flies through the air with the greatest of ease”…
 ChrisL
  

Monday, November 16th 2015

THE VIRTUES OF VIRTUOSITY

Coach Greg Glassman (CrossFit founder) often talks about the importance of virtuosity — defined in gymnastics as “performing the common uncommonly well.”

As he said in piece he wrote (Glassman on Virtuosity) “There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. What will inevitably doom a physical training program and dilute an athletes success is a commitment to fundamentals. (From a coaching perspective), this is why we we don’t teach a snatch where there is not yet an overhead squat.  And teaching an overhead squat where there is not yet an air squat, is a colossal mistake.”

There’s a reason we do movements time and time again before we even pull out a barbell or load it heavily.  As coaches, we use the warm up and strength section of class to observe and coach our athletes on how to move virtuously.  What really excites us is to see the improvement in our positions and technique over time (and often times within the same class).

However, we will often see great movement during the early sections of class but once the METCON starts athletes start to short the range of motion or get sloppy in an effort to move quickly. We know that you can meet the standards of the movement (as we have seen you do them early in the workout) but do you keep to those standards when you hear “3-2-1 Go”? 
There was a great Facebook post from our very own Katie R (we just love this athlete and her approach to fitness) where she wanted to RX a workout but realized she would have not meet the movement standards of the workout.  Sure, she could get the weight up, but she knew it wouldn’t be done with “virtuosity”. She chose to scale the workout to a level that would challenged her but also allowed her to complete every rep the way it was designed. She took pride that every overhead squat was to depth and every rope climb hit the mark.
We all strive to beat the clock, but it doesn’t mean a thing if you can’t beat that clock while staying true to sound form.  No matter what the timer says or how many poker chips you put down what matters is that you worked hard, committed to beautiful and sound movements and maybe had some fun (seriously this stuff is fun. at least when it is over)…

SKILL WOD

15 second handstand hold 
4 controlled negatives
(go deficit if need be and focus on a slow controlled decent) 
4 Rounds 

WOD

20 shoulder to overhead
25 toes to bar 
30 box jumps 
2 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105

 

One of our new members Jessica gets upside down for the first time (ever!!). Amazing!
 jessica
  

Sunday, November 14th 2015

OPEN GYM 9a-NOON

Come on in and work on a weakness, make up a missed WOD or just mobilize.  We hope to see you there!

 
Rikki and Lindsey feeling the effects of Friday’s Partner WOD…

 rikkifloor