Daily WOD

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)…



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… 

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.


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!


10 Minutes of HSPU work 



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!

Thursday, November 19th 2015


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!


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



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…

Wednesday, November 18th 2015


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.


8 Romanian Deadlifts

8 Bentover overhand grip barbell rows

3 Rounds


1 minute at each station 

Double Unders


Sit ups

KB Swings

1 Min Rest

3 Rounds

Jonathan looking intense during a big set of wall balls…

Tuesday, November 17th 2015


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!


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


Squat cleans 
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”…

Monday, November 16th 2015


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)…


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


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!

Sunday, November 14th 2015


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…


Saturday, November 14th 2015




This week we celebrated Veteran’s Day by recognizing all those who have served (and continue to serve). The work of these individuals is incredible and affords us the very freedoms we so often take for granted. Periodically we run a workout that is called a “Hero WOD”. Hero WODs are a CrossFit tradition where we can feel closer to those who have served and lost their lives.  October 18th, 2005 on the CrossFit.com home page, Murph was posted. Mike was a CrossFitter and loved this particular workout. CrossFit decided to honor him by naming the workout after him. Now hundreds of thousands of people have performed this workout and know of his story. Since then there have been more workouts named after fallen soldiers, firefighters and law enforcement officers.

These workouts are on average, tend to be difficult and epic. Keep in mind that whatever discomfort you may go through performing one of these things, it is nothing compared to what these warriors go through every day. Unlike them, you know you will finish the workout, go home to your family, and recover.

Today we show our support Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.  He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



10 Push Press
10 KB Swings
10 Box Jumps
20 min AMRAP
Fitness: 95/65 (25/26)
RX and RX+: 115/75 (53/35)

Some bad ass ladies lifting very heavy things.  Oh, and a baby playing inside the rig…


Friday, November 13th 2015


We just love Fridays. It’s so fun to see the camaraderie (and maybe a little competitiveness) shine through.  With so many new members coming in to classes, let’s try to mix up the partners a bit.  Sure, it’s fun to workout with your friends… but take the time and try to make a new friend too.  Spread the love!  And of course, non members are always welcome to join the fun.  


OTMEM for 12 minutes

Even: 3-5 HSPUs

Odd: 6-9 Strict Chin ups


Partner 1 Wall Balls

Partner 2 100 M Farmers Carry 

9 min AMRAP 

Rest 3 minutes

Partner 1 Burpees

Partner 2 200 M Run

9 min AMRAP

Score = Total Wall Balls and total KB Swings

Fitness: 14/10 (wall balls), 35/26

RX: 20/14 (wall balls), 53/35

RX+: 70/44

**BOTH ATHLETES WORK A THE SAME TIME: partner one does wall balls while partner 2 does the farmer’s carry. Then switch places.  Then one person will do burpees while the other partner is out for a run.  Then switch places.  We will score the total number of wall balls and total number of burpees**



Bring your calculator, phone or abacus tomorrow.  Lots of reps to count!  Or just give it to Garth and he’ll figure it out…

Thursday, November 12th 2015


“Is it me or are weights getting heavier??”

You might be thinking to your self… “Am I going crazy? I was just beginning to do the RX workouts (or Fitness or +) regularly but it seems the weights and movements and getting harder and harder at each recommended guideline!” No, you’re not crazy. They ARE going up. You’re seeing chest to bars for pull-ups, unbroken doubles and increases in weight often. But this is only because we are getting stronger, more efficient in our movements and increasing our overall fitness. That’s the goal, right?

If you’ve ever asked an experienced CrossFitter if it ever gets easier, their answer should be NO. Sure, you move better and it is easier to get in good positions because your mobility has improved, but we are always challenging ourselves by doing the work faster, with a greater load or with a more aggressive scale. So, it shouldn’t get ‘easier’… at least not INSIDE the box. What you do in the gym should constantly challenge you, but life outside the box should feel easier. Occasional soreness aside, you should be able to lift things easier. To climb stairs quicker. To pick up your kids without strain. So, while it will still be hard each time you step in in the box, know that it is all contributing to a fuller and more productive life OUTSIDE the box.


1 Min Open up the Hips on a Box
1 Min Couch Stretch 
1 Min Dead Bug- (opposite hand opposite arm)
 2 Rounds



25 Deadlifts
50 Sit Ups
20 Deadlifts
40 Sit Ups
15 Deadlifts
30 Sit Ups
Fitness: 185/125
RX: 205/135
RX+: 225/155


Maegan and Rae climbing to new heights!