Daily WOD

Thursday, December 31st 2015

 

HAPPY NEW YEAR

As 2015 is coming to a close we hope you can look back and say you’ve enjoyed your year overall AND your time at the Cove. Most people look forward the coming year as a time to make a change,  but everyone here is already ahead of the curve. Each and every one of you should realize that you’ve made massive changes and growth this past year on so many levels. Please take the time to reflect on the victories that you have had personally, professional and (from our perspective) in your fitness. Using yesterday alone as an example, we had yet another amazing day of PR’s as we retested Grace. But overall, we just did some research in Wodify and saw we had 832 new PR’s this past year (ring that bell!). We are not same people we were a year ago — rather we have grown stronger, fitter, healthier and hopefully, happier.

Looking to 2016 we have a lot of big plans for the Cove. We are looking to expand our kid coverage, start a kids program, restart our CrossFit family program, add more speciality classes and clinics, and provide more nutritional support to our members (not just our January elimination challenge). We wish have everyone a happy and safe new year and look forward to an even greater 2016!

BABES AND BARBELLS AND BRUNCH

And another reminder, the ladies only workout and potluck is this Sunday!  At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!). 

So, ladies, get ready…  

“GIRLS ON GIRLS”

PARTNER WOD

(performed in teams of two with a running clock)

“Jackie”

2 minutes of rest

“Annie”

2 minutes of rest

“Grace”

100 Burpees

(the burpees can be performed throughout the WOD but NOT during the rest periods)

NEW YEAR’S SCHEDULE

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 

 STRENGTH WOD

5 Ring Rows- Pause at the top and do a 5 second negative

5 Weighted push ups

4 Rounds

 WOD

21-15-9

Front Rack Lunge

Bar Facing Burpee

Fitness: 95/65

RX: 115/75

RX+ 135/95

Allie just wrapped 100 miles on the AirDyne!  This is quite a feat given she’s been fighting a back injury and was unable to row (but was allowed to bike) — and let me tell you that rowing is a cake walk compared to that assault bike!  A while back Allie tweaked her back (not here!) and she took some time off, went to see a PT, worked tirelessly on her mobility and scaled down when she came back.  She has made the coaches aware of her situation and we/she are constantly monitoring her form as she builds back up in weight.  And she’s almost back to full stride — she just hit a new 205lb back squat PR last week!  She is such a great example of how to battle back from injury.  You could be lifting weights or running a 5K; injuries are a part of life.  It is the all about how you come back that keeps you in the game for the long run!

 

allieairdyne

 

 
  

Wednesday, December 30th 2015

 

NEW YEAR 30 DAY PALEO CHALLENGE

For those of us who have indulged too much over the holidays or have fallen off course, we are kicking off another 30 Day Clean Eating Challenge on January 6th.  In the past we have done a Whole 30 (which was great) and many of you learned what your body can and cannot tolerate.

What we liked about the Whole 30 is that it really was a “diet” that is not meant to last forever, so 30 days felt very doable. But similar to the Whole 30, Paleo is also a “regimen aimed at identifying foods or additives that may be causing an allergy or other symptom, and usually involving the removal of suspected foodstuffs from the diet to see if the symptoms disappear, then adding them back one at a time to see which ones make the symptoms recur.”  But the downside is that it is hard to keep as a “forever” way of eating.

So this time we’re trying a different variation on “Clean Eating” and going PALEO!  What we like about this Challenge is that you will likely find it is completely sustainable and becomes your diet, not a ‘diet you are on’.

One of the founding ideas of CrossFit is the Hierarchy of Athlete Development which can be seen in the “Pyramid of Fitness”.  We can save the details for this pyramid (see picture below) for a later blog post but note that the base of that pyramid is nutrition. It is very easy for us to focus on the sexy workouts, pr’s and movements that we see regularly here at the Cove. However for you  to truly reach our fitness goals we need to focus on that base of the pyramid- Nutrition. The one hour of work we do in the gym can not make up for what sort of damage we can do with the what we eat the rest of the day.

crossfit-hierarchy

So what can we eat? We can eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. What to eliminate?  Avoid all process foods (think of anything in a package) and a number of other food types that are difficult for our body to handle. These would include grains, dairy, legumes, alcohol,  and most sugars.  These modern agricultural items can often be difficult for our body to digest. For 30 days you would avoid these types of foods and then, if you’d like, you reintroduce them into our diet to see if we indeed can not handle them.

To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community. When we last did this challenge that entire gym supported each other and people found strength in each other. We will be have a private Facebook group so that members can share recipes and encourage each other during the Challenge.

And this isn’ t just ‘for fun’.  We had a lot of members who had a LOT of success.  People gained in athletic performance (both in strength and conditioning), their body composition changed, energy levels increased and we even saw improvements in skin and hair quality. 

Looking for more information?  On January 4th we will be having a kickoff meeting at 6PM. Also note that we will be doing a “tester” workout on January 4th as well. This workout will be retested at the finish of the 30 Day Challenge and see how the diet improved your performance. For the last challenge we saw members improve there WOD time by an average of 2 minutes!

So who’s in? There is a sign up at the whiteboard. 

 

BABES AND BARBELLS AND BRUNCH

If you haven’t seen it yet, here’s the ladies’ only WOD for Sunday!  At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!). 

So, ladies, get ready!  

“GIRLS ON GIRLS”

PARTNER WOD

(performed in teams of two with a running clock)

“Jackie”

2 minutes of rest

“Annie”

2 minutes of rest

“Grace”

100 Burpees

(the burpees can be performed throughout the WOD but NOT during the rest periods)

COVE ANNIVERSARY BASH

On February 6th (a Saturday night) at 7p we will be having a one year anniversary party.  It was previously published as the 7th… it is the 6th!!! Get those sitters lined up, call an Uber and make sure you can make it.  No WOD planned… just enjoy a night drinking and socializing with our Cove peeps!

NEW YEAR’S SCHEDULE

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 

 STRENGTH WOD

Take 20 minutes to find a 1 RM Clean and Jerk 

 

 WOD

Grace

30 Clean and Jerks for Time

 

RX: 135/95

 

Allen L with a strong final pull on his clean…

 

allen

 

 
  

Monday, December 28th 2015

We are back to our regular schedule Monday, so we hope to see all of you at the box!  There’s a lot going on in the next few weeks so please take a moment to read the below and mark those calendars…

LADIES ONLY: BARBELLS AND BRUNCH

January 3rd (a Sunday) at 10am will be our first Barbells and Brunch.  We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!

BABES AND BARBELLS BRUNCH

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WHOLE 30 CHALLENGE

For those of us who have indulged too much over the holidays or have fallen off course, we are kicking off another 30 Day Clean Eating Challenge on January 6th.  This means we get to break our challenge right before our One Year Anniversary Bash (see below). For those of you who are not familiar with the Whole 30 or need a motivation refresher, we will do a kick off meeting at the gym Monday, January 4th at 6PM.

COVE ANNIVERSARY BASH

On February 6th (a Saturday night) at 7p we will be having a one year anniversary party.  It was previously published as the 7th… it is the 6th!!! Get those sitters lined up, call an Uber and make sure you can make it.  No WOD planned… just enjoy a night drinking and socializing with our Cove peeps!

NEW YEAR’S SCHEDULE

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

6 strict pull ups with a 2 second pause above the bar and at 90 degrees

15 second super man hold with PVC 

15 second hollow hold 

4 rounds 

 

 WOD

4 Burpees

8 Push Jerks

12 Toes to Bar

10 min AMRAP

 

Fitness: 95/65

RX: 115/75

RX+: 135/95

 

 Supermodel or athlete.  We’d argue both

IMG_4174

 

 

 
  

Saturday, December 26th 2015

We hope everyone had a great holiday and is ready to get back after it!  With the New Year fast approaching, it’s time to REALLY get that eating in check.  We will be starting a Whole 30 Challenge on JANUARY 5th (a Wednesday).  More information to come!!!!!

LADIES: MARK YOUR CALENDARS!

We know it is a busy time of year but… PLEASE make time for this awesome Ladies-only event! January 3rd (a Sunday at 10am will be our first Barbells and Brunch.  Sorry men… it’s for ladies only (unless you willing to bartend, make waffles or clean up our chalk).  So RSVP on the Facebook event page or sign up at the WhiteBoard at the gym.  We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!

BABES AND BARBELLS BRUNCH

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HOLIDAY SCHEDULE

We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

3/3/3/3 Overhead squats with a 3 second pause in the bottom 

 

 WOD

20 Front Squats 

20 Toes to Bar 

60 Cal Row 

20 Toes to Bar 

20 Front Squats 

Fitness: 95/65

Rx: 115/75

RX+: 135/95

Its a Christmas miracle!  Jessica has been suffering from box height fear since day one… but she conquered it with a 23.5″ box!

jessicabox

 

 

 
  

Friday, December 25th 2015

MERRY CHRISTMAS!

Have a wonderful holiday from ours to yours!  We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

A day off is a great day for mobility!  Make it a present to yourself today…

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Thursday, December 24rd 2015

LADIES: MARK YOUR CALENDARS!

We know it is a busy time of year but… PLEASE make time for this awesome Ladies-only event! January 3rd (a Sunday at 10am will be our first Barbells and Brunch.  Sorry men… it’s for ladies only (unless you willing to bartend, make waffles or clean up our chalk).  So RSVP on the Facebook event page or sign up at the WhiteBoard at the gym.  We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!

BABES AND BARBELLS BRUNCH

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HOLIDAY SCHEDULE

A reminder that today’s classes will run at 9:30a, Noon and 4:30pm.  This means the 4:30p will be the last class of the day, so come early if you want to get in that Christmas Eve workout! 

We will also be closed on Christmas Day.

We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

 Accumulate 40 Strict Pull Ups

 

 WOD

Since we are closed Christmas Day (Friday) we get to do our Partner WOD one day early! 

Partner “DT”

(repeat from the week of 9/14)

12 Deadlifts

9 Hanging Power Cleans

6 Push Jerks

10 Rounds

(10 rounds total, each person does a round then rests until the other person is done their round)

Fitness 115/75

RX and RX+ 155/105

 

 Yes, Brian C., it’s just MMA fighter BJ Penn said.  Feels like a fight gone bad

cummingsrower

 

 

 
  

Wednesday, December 23rd, 2015

HOLIDAY SCHEDULE

Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

Back squat 5/5/5/5/5

Build up in weight  

 WOD

Every 2 minutes 

25 goblet squats 

Max Double unders

Rest 2 min

4 rounds 

Fitness: 35/26

Rx: 53/35

Rx+: 53/35 dus must be unbroken 

 

 

Because of technical difficulties and because this picture so is awesome we posted it twice.

simonebox

 

 

 
  

Tuesday, December 22nd 2015

Great job on Fight Gone Bad yesterday! For those of you who hadn’t heard the story, here’s an excerpt from an article in the CrossFit Journal:

Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it.

The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. Five minutes on, 1 minute off for 3-5 rounds. Sounds simple enough.

Sure. Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, commented that it was akin to a “fight gone bad”. The rest, as they say, is history.

MARK YOUR CALENDARS!

The Babes, Barbells, and Brunch will be held (sorry guys but it is just for the ladies) on January 3rd at 10 AM and the CrossFit Cove One Year Anniversary Party on February 6th at 7 PM.  The anniversary party will NOT include a workout.  Rather, dress up a little and see what everyone else looks like in the ‘real world’.  This will be an adult only event, so book the sitters now!

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

centered

 SKILL WOD

8 Russian Swings

8 Ring Push Ups 

4 Rounds

 

 WOD

21-15-9

Power Clean 

Burpee

Sit Up 

 

Fitness:95/65

RX: 135/95

RX+: 155/105

 

How many people does it take to change a lightbulb? Or hold a plyo box for pike push ups?

simonebox

 

 

 
  

Monday, December 20th, 2015

Friday’s holiday potluck celebration was so much fun and the turnout was amazing. Thanks to all of you who came out to work out and/or chow down after… and for those who couldn’t make it, we hope Star Wars was all you hoped it would be!  

The good news is we have plenty of other opportunities to come hang out with your fellow Cove athletes.  Mark your calendars for two more social events:

The Babes, Barbells, and Brunch will be held (sorry guys but it is just for the ladies) on January 3rd at 10 AM and the CrossFit Cove One Year Anniversary Party on February 7th at 7 PM.  The anniversary party will NOT include a workout.  Rather, dress up a little and see what everyone else looks like in the ‘real world’.  This will be an adult only event, so book the sitters now!

And last but certainly not least… BIG news this weekend. Coach Eric proposed to our very own Kim K and to our joy she said yes! Congratulations to the two love birds.

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

centered

 SKILL WOD

10 minutes to work on:
Pull ups 
(If you have kipping pull ups work on stringing multiples together.  If you are working on strength hit “negatives” with a pause at the top middle and bottom. Alt: Ring rows or modified j-hook pull ups)

 

 WOD

Fight Gone Bad
1 min at each station for three rounds:
1 min Wall Ball
1 min Sumo Deadlift High Pull
1 min Box jump
1 min Push press
1 min Row for Calories
1 min Rest
 
RX+ 55/35 (14/10)
Rx: 75/55 (20/14)
 
We last did this workout on March 4th.
 

Kim sporting the bling!

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Sunday, December 20th 2015

OPEN GYM 9a – NOON

It’s been a tough week all capped off by the madness of the “12 Days of Christmas”.  Take today to get some rest, come in and mobilize… or if you haven’t hit meters on the rowers, go get after it!

We also wanted to remind everyone that we have special hours over the course of the next few weeks so please mark your calendars:

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday (Christmas Eve) – 9:30a, Noon, 4:30p

Friday (Christmas Day) – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

centered

 

Maegan rocking her toes to bar during the “12 Days of Christmas”…

maegan