Daily WOD

Saturday, March 14th 2015

We hope everyone had a great time at the Friday Night Lights Open Workout 15.3. Once again, we are amazed at how everyone continues to push themselves outside the comfort zone — and the improvement in skill level is undeniable!

 

SCHEDULING NOTE:  As of Monday we are switching the 4:30p class time to an “Open Gym” hour. Come in, work on your weakness and ask the coaches for pointers.  For anyone who still wants to do the daily WOD at 4:30, you can do that too (we will coach you through it)!
 
Also a reminder that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested, tell them it is part of our free one week trial!
 

 

ENDURANCE WOD

 

1 Cove Suicide Rest 30 Seconds  x 6
Score = Total Time

 

WOD

 

12 Wall Ball
9 Burpee
6 Hanging Power Cleans 
15 min AMRAP
(Fitness 14/10, 95/65)
(RX 20/14, 135/95) 
(Rx + 155/105)

 

The evening crew getting after that massive Chipper this week…

evening crew

Friday, March 13th, 2015

Tomorrow’s workout will be the CrossFit Open 15.3 workout.  We will update it later tonight when it is released (8:30 pm at games.crossfit.com)  The 7:30pm Friday Night Lights workout will be potluck this week so bring something you like to eat post-WOD!  We’ll have the beers covered!

 

 

CROSSFIT OPEN WOD 15.3

RX/Coach Luke’s and Coach Chris’s WOD

14-minute AMRAP:

7 muscle ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 10-lb. ball to 9’

SCALED

14-minute AMRAP:
50 wall balls
200 single-unders

M 20-lb. ball to 9’
F 10-lb. ball to 9’

FITNESS

14-minute AMRAP:
50 wall balls
100 single-unders

M 14-lb. ball to 9’
F 8-lb. ball to 9’

Draminski killing his chest-to-bars in 15.2. Get ready for 15.3!!!

draminski2

Thursday, March 12th, 2015

 Those who accepted the challenge of Open workout 15.2 this past Friday got exposed to one of the most challenging movements in CrossFit, the overhead squat. It places a tremendous demands on our ability to stabalize our core while under load. Today we will once again attack the overhead squat but also work on a number of supporting drills/stretches. Here is a video from the master of mobility, Kelly Starret

STRENGTH/MOBILITY WOD

 

Take 15 minutes to find a heavy weight with
1 Power Snatch + 2 Overhead Squats
*Between each set work OHS mobility*
 

 

WOD
15 Power Snatches
21 Box Jumps
2 Rounds
 
Fitness (95/65)
RX (115/75)
RX + (135/95)

 

The coaches gutting through 14.2

 

The coaches trying to get through 14.2

Wednesday, March 10th, 2015

We hope everyone is as excited as we are for Friday’s Open 15.3 workout at 7:30p.  It was a blast last week and we hope to see everyone (plus more) this week!  Invite friends your friends and relatives to cheer you on (and show them all this crazy stuff we love to do).  We’ll have some beer and food but we’d love to make it more ‘potluck’.  So feel free to bring your favorite post-WOD snacks.

 

Also a quick head’s up that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested it is part of our free one week trial!
 

 

STRENGTH WOD
OTMEM for 12 minutes
Even 5-8 Strict pull ups 
Odd 30 second plank hold

 

WOD
20 Cal Row
25 KB Swings
30 Jumping Lunges
AMRAP in 12 minutes
Score = Total Reps
Fitness 26/18
RX 35/26
RX+ 53/35

 

Coach Chris looks on as his baby mamma Lauren crushes 15.2.  Yep, that woman is PREGNANT!

So inspiring.  And congrats to both of them on the big news!

lauren overhead

Tuesday. March 9th, 2015

We often get the question of how we arrived at the name “CrossFit Cove”.  If you haven’t read our story on the website, here’s why…

“When you step into the Cove you are in a unique place where positivity, support and encouragement prevail. The very nature of our name “The Cove” connotes a protected enclave – that is, place you can go to that offers a respite from the pressures and judgments of the outside world. A place where you can just let loose. We believe in ‘play’ and ‘fun’ but believe equally in hard work and getting results. That’s why we call our kettlebells, rowers and ropes are our ‘toys’ and we love coming in each day to get to play hard with them.”

Simply put, the “Cove” fit our vision for this gym and community. We hope everyone feels comfortable in this space to be themselves, to push themselves physical, and gain all of the physical, mental, and social benefits this community has to offer!

 

STRENGTH WOD

 10 min to find a heavy load with 1 hanging power clean + 2 push press

 

WOD

60 Air Squats

40 Burpees

40 Push Press

40 Box Jumps

40 Hanging Power Cleans

60 Sit Ups

-For Time-

Fitness: 95/65 (20/18)

RX: 105/70 (24/20)

RX+: 115/75 (24/20)

20 Min Cap

 

Back squat love!

 IMG_2965

Monday, March 9th 2015

Monday we will continue to work on the Back Squat but using a lighter load.  We really want to focus on perfecting the movement! 

 

STRENGTH WOD
 

Back Squat 5/5/5/5/5
(50-60% of 1 RM)
**If you do not know 1 RM then make it something light.  Go slow and move through the full range of motion.  We re-test 1 rep max next Monday!
Between each set open hips on a box for 30 seconds
 

 

WOD
15 Deadlifts
75 Double Unders
3 Rounds
-For Time-
15 min Cap
Fitness (135/95) 150 Singles
RX 225/155
RX+ 255/165

 

If you haven’t tested your 15.2 or want a re-do remember scores need to be in by 8P Monday EST.

Only THEN can you pop the vino …

sara wine

Sunday, March 8th, 2015

 

OPEN GYM
9 PM to Noon
 
Did you miss a workout this week you would like to try?
Did you want to work on some mobility and foam roll?
Did you miss the CrossFit Open workout on Friday night?
Come to open gym and get it in!

 

Chris pushing hard through overhead squats in 15.2…

IMG_0107

The calm before the storm…

IMG_0046

Saturday, March 7th, 2015

For today’s “STRENGTH WOD” we will be doing an EMOM which stands for “Every Minute On the Minute”.  For this particular workout you will do 2 Clean and Jerks at the start of every minute. Once you have completed your two C&J’s you can rest for the remaining time until the top of the next minute. We will repeat this cycle for a total of 8 minutes. These are great for training strength but also technique.

 

If yesterday’s CrossFit Open workout (and post party) wore you out and you really wanted to do today’s WOD (it’s kind of awesome) remember you can come in and make it up when we have open gym on Sunday from 9a to 12noon.

 

STRENGTH WOD
2 Clean and Jerk 
EMOM for 8 minutes

 

WOD
50 Double Unders 
10 Power Cleans 
2 Rounds 
Rest 3 Minutes 
50 Double unders 
10 Shoulder To Overhead 
2 rounds 

 

Fitness 100 Singles 95/65
RX 135/95
RX+ 155/105
15 Min Cap

 

Welcome our two newest members, Phil and Martine!

 

 Martine and Phil

 

Friday, March 6th 2015

We’ve been talking about it all week and the anticipating is building.  Our second gym-wide “Friday Night Lights” CrossFit Open workout starts at 7:30 PM. All are invited to come do the workout, judge and/or cheer — or just have a beer.  Last Friday was a blast and we hope to dial up it more tomorrow!

This year’s open is unique in that they are now offering a scaled and RX workout. Which one is right for you? Only you can answer that question. If you will be psyched getting a round of toes-to-bar or your first 115 pound snatch then maybe RX would have been a good choice last week. If you wanted to push yourself hard and see how you stacked in the scaled division that is a great choice. The point is that you can’t lose with either one, just enjoy the workout, push hard and support each other.

The workout will be released tonight at 8:30ish (you can see the announcement at games.crossfit.com live at 8p), so come back to the Daily WOD shortly to see what is in store for tomorrow!

 
 

 CrossFit Games 15.2 Open Workout

For as long as possible for RX:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

ETC.,

 

For as long as possible for Scaled:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

 

 ETC.,

 

Sara just seems to love the Open 15.1 workout.  What will she think of 15.2?!

sara hanging

Thursday, March 5th 2015

101 Class (Foundations) will be held at 6:30 THURSDAY NIGHT.  Bring a friend or come and refine your movements!
 
And a reminder that we will be doing the Open Workout 15.2 at 7:30p FRIDAY.  Even if you’re not participating to come cheer, judge or have a beer!
 
 

 STRENGTH WOD

Back Squats 3/3/3/3/3
Same weight across 

 

WOD

30 Air Squats 
20 Sit ups 
1 Cove Suicide 
5 Rounds for Time
20 min CAP
 

 

Eric pushing through round three of Fight Gone Bad…

eric fight gone bad