Daily WOD

Tuesday, September 8th 2015

 
There’s no better way to close summer than with an awesome Hero WOD on a beautiful Labor Day.  Thanks to everyone who came out, worked hard and supported each other in a big way.
Now it’s time to shift our attention to the next big event…

 

 

clash logo

 

We will be announcing each of the three workouts each of the next few nights (not necessarily in order of events)… INCLUDING TONIGHT!

 

 
DRUMROLL PLEASE… 

 

WORKOUT 2: Clean and Jerk Ladder

Men’s RX

135 – 155 – 175 – 195 –205 – 215 – 225 – 235

Men’s Scaled

95 – 115 – 135 – 155 – 175 – 185 – 195 – 205

Female Scaled

55 – 65 – 75 – 85 – 95 – 105 – 115 – 125

Female RX

75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

 

Athletes will take the bar from the floor and perform a Clean and Jerk. 1 Point will be given for the Clean and 1 point will be given for the Jerk.

Athletes will enter the ladder every minute – having 50 seconds to make their lift and a 10 second transition time. Athletes must complete their lifts in the time allotted.

If an athlete misses an attempt or is NO Repped they may try again as long as they have time, but they must successfully complete the Clean AND the Jerk to move on. Successful movements must be fully completed before the timer beeps.

Successful Cleans must travel from the floor to the shoulders and be held in control in the front rack position, elbows in front of the bar, knees and hips fully extended. Successful Jerks must then travel from the shoulder to be held in control in a full lockout position overhead in line with the shoulders, hips and feet. Split jerk is acceptable as long as the feet come together and control is shown before the weight is lowered.

Slight press-out will be tolerated. If you are fighting for control at the top of your lift and you take a step to control the bar that will be acceptable as long as you do show control before bringing the weight back down. Contact with the head will result in a No Rep. If you miss a Jerk attempt and return the bar to your shoulders you may try again without having to return the bar to the floor.

If you complete the ladder then you have earned the highest score for this event. 1 Point credit will be given for Clean, but to advance you must complete the Clean AND Jerk.

After you last attempt, you will proceed to a “tie breaker” round (in case of a tie) of max clean and jerks for ONE MINUTE at the following weights:

135lb RX Men

95lb Scaled Men

75lb RX Women

55lb Scaled Women

 

 

 

STRENGTH WOD

 

Overhead Squats 7/7/7/7

**Try to hit the same weight you used for 5 across last week**

(Between each set spend 1 minute mobilizing for next set)

 

 

WOD

 

“Half Cindy” (10 min AMRAP)

5 Pull ups

10 Push ups

15 Air Squats

 
The morning crew rocking some WallBalls in Friday’s Partner WOD…
 morning partners

Monday, September 7th 2015

LABOR DAY HERO WOD 

 

Monday’s workout will be a Hero WOD in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.  Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

abbate

“Abbate”

1 Mile Run

21 Clean and Jerks (155/105)

800 M Run

21 Clean and Jerks (155/105)

1 Mile Run 

 

We will have PLENTY of scaling options so please come out and honor this incredible soldier and bond with our amazing community!

 

Class times will be at 10:00 and 11:00 AM only. Kid coverage will now be for the 11 AM (not as previously posted 10 AM).  Friends and family are welcome as we are going to have a ‘pot luck’ style hangout after the 11a WOD!

Also, next week we are offering Free CrossFit 101 classes. The class times will be Tuesday and Wednesday at 7:30 PM and Friday at 6:30 PM.

 

 

Look at Axel on bended knee! I think Ada said “yes”… 
axel ada
 

Sunday, September 5th, 2015

OPEN GYM 9a-NOON

Reminder that Monday’s workout will be a hero WOD. Class times will be at 10:00 and 11:00 AM only. Kid coverage will now be for the 11 AM (not as previously posted 10 AM).

Next week we are offering Free CrossFit 101 classes. The class times will be Tuesday and Wednesday at 7:30 PM and Friday at 6:30 PM.

 

 

Congratulations to Lauren and Coach Chris on the arrival of Piper Anne Franey. She weighed in at 6 lbs, 12 oz and measured at 20 3/4 inches. Mom, Dad, and Piper are doing great. 
 Chris and Piper

Saturday, September 5th 2015

We are reposting a lot of the same information from yesterday’s blog because it is all important information you need to know!  For those of you who already responded to the surveys — THANK YOU!  And for those who haven’t, we hope you’ll let your voice be heard!

 

We have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

 

In other news and due to high demand, we are starting Clean  Eating Challenge Reboot. Earlier this year we did a “Whole 30” challenge and the results were amazing.  We had a number of members make massive changes in there body composition and general performance at the gym.  It seems like we might need another challenge all the summer temptations so we are planning on starting right after Labor Day. We will lead a kick off conversation during the Labor Day potluck on Monday (and Coach Brian will be available after the 5:30 PM class on Tuesday to help you decide what’s best for you!) 

 

If you are interested and haven’t joined here is our Facebook support group. It’s a great place to share recipes, support each other, and post pictures of what delicious foods you can make with natural ingredients.
Reminder that next Saturday, September 12th we will be having our in-house competition. We have both a scaled and Rx division and it should be a fun time for all. If you are interested in attending please email us at info@CrossFitCove.com

 

WOD

 

70 KB Swings

60 Sit Ups

50 Box Jumps

40 Burpees

30 Hip Extensions

20 Pull Ups

 

Fitness 35/26 (ring rows)

RX 53/35

RX+ 70/53 (Chest to bar for ring rows)

 
Some ridiculous fun with the “pizza pie” game warmup…
 pizzapiegame

Friday, September 4th, 2015

In an effort to create the best gym for you we would love to get some critical and candid feedback.  We have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

 

In other news and due to high demand, we are starting Clean  Eating Challenge Reboot. Earlier this year we did a “Whole 30” challenge and the results were amazing.  We had a number of members make massive changes in there body composition and general performance at the gym.  It seems like we might need another challenge all the summer temptations so we are planning on starting right after Labor Day. We will lead a kick off conversation during the Labor Day potluck on Monday (and Coach Brian will be available after the 5:30 PM class on Tuesday to help you decide what’s best for you!) 

 

If you are interested and haven’t joined here is our Facebook support group. It’s a great place to share recipes, support each other, and post pictures of what delicious foods you can make with natural ingredients.

 

STRENGTH WOD

Overhead Squats 

6/4/2/2/2/2

(Build up in weight to find a heavy set of 2)

WOD

25 Shoulder To Overhead

25  Burpees

150 Wall Balls

25  Burpees

25 Shoulder to Overhead

 

(1 partner working 1 partner resting)

 

Fitness 95/65

RX 135/95

RX+155/105

 
Min gets vertical with some box jumps (with great landing position too!)…
 min box

Thursday, September 3rd 2015

 
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD (to be announced) with two classes 10AM and 11AM only. Following the 11AM workout, feel free to bring some post-WOD “pot luck” refreshments or snacks and hang around. If not, just come on in for a great WOD and get in a good sweat!

 

Please note we will have sitter coverage for the 10am class only! 
We are also actively seeking judges and volunteers to help with the Clash at the Cove on Saturday between 9 and 2p. If you can only come an hour or two, that’s fine… we can do shift coverage.  Feel free to sign up at the white board in the gym or email us directly.  And if you haven’t signed up to compete, please do so!  

 

STRENGTH WOD

 

EMOM for 12 minutes

Min 1 : 10-12 Russian KB Swings

Min 2: 8 Bent Over Barbell Rows (light weight) 

Min 3: 6-10 Ring Push Ups

 

 

WOD

 

100 Double Unders 

800 M Run 

30 Pull-ups

 

RX+: (150 Doubles) and Chest to Bar

 
One of our new members Alex showing great focus on the rower…
 Alexrowing

Wednesday, September 2nd 2015

 
 Each month we feature an athlete that embraces the difficult feat of changing their lives for the better. We all come with our own set of challenges — whether it is work, family, or just a seemingly endless ‘to do’ list. Getting fit, making yourself a priority and finding that balance is hard work. This month we shine a light on a woman that has not only made incredible differences in herself, but has also truly impacted our community as a whole.  She’s a hard worker, the ultimate supporter, an incredible partner (seriously, seek her out on Fridays!) and always pushing herself to new heights (literally and figuratively).  We are honored to present Julie Jones as our September athlete of the month!
 

 

SEPTEMBER ATHLETE OF THE MONTH: 
JULIE JONES

 

IMG_4031Tell us a little bit about yourself… 

 

I have been into sports for most of my life. When I was in elementary school, I used to go to my dad’s softball games on Saturdays. When I was old enough, the team let me warm up with them before games.  Later in high school, I played field hockey, basketball and softball 11 out of 12 seasons. But after I graduated high school in 1991, I stopped exercising and doing sports. I walked a lot because we lived in Baltimore at the time, so walking was the way I got around town.  In 2007, after I broke my elbow, I decided that I needed to start working out again because, by then, I had put on a considerable amount of weight, which affected my self-esteem along with my health.  So since I work at Howard Community College and I can take exercise classes for free, I decided to begin a journey back to health.

 

How has CrossFit affected life outside of the gym?

IMG_1389My mom always told me that I was very brave to try new things and in certain areas of my life, that was true. I can take vacations alone to faraway places and be fine with it. But there were other areas, where I wasn’t confident at all.  For many years, I was afraid to try things that were scary, whether it was speaking up for myself at work or having a positive view of difficult work challenges, or even allowing myself to be vulnerable with my friends.  But having to face seemingly impossible WODs has changed my whole view of things.  For example, when I climbed the rope for the first time, it flipped a switch in my thinking.  I had been terrified of climbing the rope for my entire life and then one day, after a lot of coaching, I did it. I was terrified the entire time, but I did it. So now I try to look at life challenges from that perspective. If I can climb a rope, I can face whatever challenge comes my way at work and in life, knowing that in the end, it won’t kill me. 

What changes have you noticed since starting CrossFit?

 

IMG_2638Although I was taking exercise classes at work, I wasn’t really seeing results because each semester the instructors started back at day 1. So I never progressed.  Then, back in February of this year, when a friend invited me to her CrossFit class, I decided to go more so to just hang out with her. We did a WOD called 21-21-21. It was 21 movements, 21 reps, for 21 vets. I loved it the WOD and I was instantly hooked. I also loved the community feel and I loved that I was pushed beyond any exercise program I had every tried.  I knew that CrossFit would be a challenge and I love challenges.  So I looked for a box in Columbia. In March 2015, I found the Cove and I have loved it from day one. Everyday has been a challenge for me. I have had to push through a lot of workouts, knowing that the workout would make me stronger. Today, I can say that I am stronger and healthier than I have been at any point of my life.

 

You’ve been open about your weight loss journey over the years. Has CrossFit changed your perception of body image or the scale?

IMG_1294I mentioned that by 2007, I had gain a considerable amount of weight. I was about 80lbs heavier than I am now.  In 2011, I joined Weight Watchers and in 2014, I reached my Lifetime weight goal. By the time I reached my  goal weight, I was running on almost a daily basis. I ran 10 races, including 8-5ks, my first 10k and an obstacle course race in 2014. I placed 4th in my age group for one of the 5k races and in the 10k race.  Running helps tone things up like your legs, which helped improve myself-image. But adding CrossFit to my routine helped bring my self-image to a new level.  When I was in middle and high school, I had large legs and people bullied me because of how I looked. Now, at 42, I have still have larger legs than many of my friends, but my legs are super strong. My legs help me do cleans and deadlifts and box jumps and I love them for that.  I wear shorts now because I’m proud of them. IMG_2638

 

I am also crazy proud of my “Michelle Obama Arms” or as I call them,  my “Arms by Marina”. I recently saw a panel of top 2015 CrossFit Games women talking about how having a strong body is really beautiful. That resonated with me. It was a game changer. Now, I see myself as someone who is beautiful because of my strength.

 

 

What do you enjoy about The Cove?

IMG_0907As much as I love the workouts, I love the people just as much. The coaches really know me and they push me in just the right way at just right time. But just as important as the coaches have been in my development, the other members have been equally important. Everyone is so supportive and in a few short months, we have become a tight knit family. IMG_2280We push each other to do our best and we cheer each other on for every workout. Some members have encouraged me not to give up on skills that are are hard for me, like double unders and the elusive kipping pull-ups. I also love is that even though we see each other’s scores each day, we don’t view the WODs as a competition. As much as I want to PR and see myself on the top of the whiteboard, I want to see everyone else do well on the whiteboard too.

 

Favorite movement and why?


I can do box jumps all day long. So I would say that I’m the most proficient at the box jumps. But my favorite move is the power clean. It’s a challenging move. But when it is executed properly, it’s so elegant.  The perfectly elegant power clean is one of my goals.


IMG_3416IMG_3543

 

Any advice for people who are just getting started with CrossFit?


IMG_0787#EmbraceTheChallenge.  Every WOD is a challenge. But it’s a challenge you can face and conquer.  Also, listen to the coaches. They are there to help you. They see your potential and they want to help reach it. Lastly, check your ego at the door. We’re not training for the CrossFit Games; we’re just having fun and getting stronger with our buddies and afterwards, we’re going to have a beer.

 
WEDNESDAY, SEPTEMBER 2ND
STRENGTH WOD

 

3 Back Squats OTMEM for 8 minute (use 50-60% of 1 RM)

(work for speed and technique)

 

 

 

WOD

 

10 Box jumps 

20 Front Rack Lunges 

30 Kb Swings

2 Rounds 

 

Fitness 95/65 (35/26) (20/18)

RX 115/75 (53/35) (24/20)

RX+ 135/95 (70/53) (24/20)

 

 

Welcome our newest member (and Pilates expert) Alisha S! 
 Alisha s

Tuesday, September 1st 2015

A huge thank you to everyone who voted for us in the Best of Howard County survey.  We are so grateful for your support!  And even if we don’t get the official printed recognition, we know we’ve certainly got the best members and community out there — all thanks to you!  Speaking of surveys, we will be putting one out ourselves very soon.  The goal is to get feedback and input to make the Cove EVEN BETTER.  We’ll hope to get some key takeaways regarding class schedules, coaching, additional class offerings and more.  We hope you will all speak your minds freely!  

And for those who missed yesterday’s blog post, we’ve created a Flickr album with all of our edited photos and each week we will upload the week’s images and add them to the album.   Feel free to share, use or just admire as you’d like!  

COVE FLICKR ALBUM

Today we will be doing the Squat Snatch for the first time.  Think of it as a fluid motion combining a snatch and an overhead squat.  We will spend a lot of time reviewing it in class (and of course will have tons of scaling options) so get excited to start putting some pieces of our “lifting puzzle” together!

Here’s a demo in case you aren’t familiar with the movement at all.  We have posted this video before to show what it means to drop under the bar but it is hands-down one of the best squat snatches you will ever see!

SQUAT SNATCH

 

 

 
STRENGTH WOD

 

Overhead Squat

3/3/3/3/3

Same weight across. Try to go heavier then last Monday.

 

WOD

 

5 Squat Snatch 

400 M Run 

Rest 1 Min

4 Rounds

 

Fitness 75/55

RX 95/65

RX+ 135/95

 

 

Some early birds getting their ankle mash on! 
 anklemash

Sunday, August 30 2015

OPEN GYM 9a-NOON

 

This has been a brutal last few days on the legs (lots of squatting of all variations!).  Go for a walk, stretch and really tend to them.  Here’s a great video by our favorite Kelly Starrett on lower body mobility exercises.  Most of these (if not all) of these can be done at home!

 

 
We will miss Krystle and all her amazing energy.  Best of luck on your move!!

 
 IMG_4207

Saturday, August 29th 2015

 

One last reminder that we are only having the 8a and 9am classes tomorrow.  Sitter coverage WILL be happening for the 9a so we hope to see everyone bright and early! 

 

 
SKILL/STRENGTH WOD

 

15 Banded Pull Aparts
5 I’s, Y’s and T’s
2 Rounds

 

WOD

(Bar comes from the rack)

0-5 Minutes
600 M Run
Max Back Squats
Rest 1 Minute
6-11 Minutes
600 M Run
Max Front Squats
Rest 1 Minute
12-17 Minutes
600 M Run
Max Overhead Squats
Score = Total Squats
Fitness 95/65
RX 135/95
RX+ 155/105
**Try to stay with one weight, but feel free to adjust the OHS weight if it is way too heavy compared to the Back Squat and Front Squat.  This should give you an idea of where your weakness is!**
 

 

Lots of people rowing hard while Coach Brian takes a leisurely stroll … 
IMG_4155