Daily WOD

Thursday, July 16th 2015

We are going to reschedule the competitor’s meeting since Friday did not work for many athletes who have signed up for future comps.  We will reach out shortly with more details!

And another reminder that we are bidding the Finley’s a fond farewell on Saturday July 25th with a special WOD at 11am.  They have invited all members to stick around after for a potluck BBQ so please feel free to bring a beverage or dish and stay for the fun (or the mourning, as we HATE saying goodbye…)

STRENGTH WOD
 

Push Press

2/2/2/2/2/2

(Same weight across. Be sure it is a PRESS… no push jerking)

 
 
WOD

Every 4 minutes for 20 minutes

500m /400 m 

6 Clean and Jerks

Fitness 95/65 400/300

RX 135/95

RX+ 155/105

Score =  slowest round

**Pick a weight that allows you about 1 minute – 30 seconds rest between rounds.  The row is shorter for the females so the rest times will be comparable between genders.

 
Welcome back Wes!  One of first members returns to the Cove and hits his first WOD by tackling double unders…
wes

Wednesday, July 15th 2015

After yesterday’s long workout, we are back to going short and fast today. If you’re curious as to why we constantly mix up the time domains, this is very much done by design.  For you nerds out there, read on. Otherwise you can just ‘trust us’ on this one!

In CrossFit we maintain that building one’s fitness is based on increasing work capacity across broad time and modal domains. Broad time refers to all length of duration of effort. Whether that be five seconds, five minutes, one hour, or three days. Broad modal domains refers to all variety of activity. That would include as many and varied activities as possible. It could be sprinting, running a marathon, maximum weight squat, maximum number of body weight squats in 5 minutes, throwing a ball, shoveling dirt, riding a bike, swimming and the list is near endless. 

     For many athletes their training exists in a very narrow pathway. For example, the triathlete is considered by many to be the worlds fittest athlete. However the triathlete is very well trained in only one of the three metabolic pathways that fuel all human activity. They are experts when it comes to long, steady duration efforts. Any effort they are confronted with outside of their specialty of long, steady duration is going to present a significant challenge that they are not trained for. On the other end of the spectrum, lets look at a power lifter with a 1000 lb squat. This athlete is a specialist in a super short duration event. Any effort longer than what he trains for will again present significant difficulty given his overall level of fitness. The lesson to take away here is, the breadth and depth of a persons fitness will only be parallel to the breadth and depth of their training stimulus.

     At CrossFit, that’s why you will find short, middle and long distance work outs. We are seeking to be the proverbial jack of all trades-master at none. You will find greater overall fitness in working to become a decent sprinter, a good power lifter, a good Olympic lifter, and a good gymnast, than if you pursue mastery in any one of these areas. If you wish to excel in any given sport then make no mistake, you will need to specialize to achieve it. As always, specialization comes with a cost to one’s overall level of fitness. This is not a matter of judgement it is just the way things work. At Crossfit our specialty is in not specializing. CrossFit is the best way to prepare for anything life may throw at you — both the known AND the unknown.

 

SKILL/STRENGTH WOD

 

12 MINUTE EMOM
(Every Minute On the Minute):
EVEN MINUTES: 10 Bent Over Barbell Row
ODD MINUTES: 5-7 strict pull ups

 

Note: The pull required for both movements really makes the pull ups hard.  Athletes who normally do not use bands might need them. And those that do use bands might need to add another one on or have a substitute move ready (i.e. Jump and hold, negatives, or box jump pull ups)

 

WOD
6 Burpee Box Jumps
12 KB Swings
8 min AMRAP
Fitness 35/26 (20/18)
RX 53/35 (24/20)
RX+ 70/53 (24/20)

 

Please welcome our newest member Garth!  He’s already a regular at the 5:30am class and can rock a great front rack position…
garth

Tuesday, July 14th 2015

We’ve got some fun planned for today!  The strength portion is meant to be TECHNIQUE FOCUSED and performed at relatively low/moderate weight.  Even though you can lift more for four per minute, resist the urge to overload the bar!

 

We are also incorporating toes-to-bar into today’s workout.  Please keep in mind we have MANY scales for you to try if you don’t have toes-to-bar yet.  We consider sit ups a ‘substitute’, not a scale (as they do not mimic the movement) and encourage you to find an scale that works for you. The coaches are here to help you!  Here is a video of some ideas for various scales to consider (FYI: the first one shown “kipping toes to bar” is considered RX, not a scale!)

 

 

Reminder that this Friday at  7:30p we will be doing a quick “Competitor’s Meeting” to give everyone some information on what to expect as many of you head into your first competitions soon! We will finish the meeting up with a special WOD where we will be judging one another. If you are planning on attending please sign up on the whiteboard or email us at info@CrossFitCove.com.
 
One other event to look forward to is the goodbye WOD for Scott and Lacey Finley (and by “look forward to” we mean “hope the day never really comes”). They are moving to Nashville and what better way to say goodbye than a workout and BBQ. The workout will be at 11 AM on Saturday, July 25th followed by lunch. Details to come.

 

SKILL/STRENGTH WOD

 

Back Squats- 2 Every 30 Seconds for 8 Minutes (off the rack)
(Use 50-60% of your 1 RM, these should be fast, good position, good technique squats)

 

WOD
15 Front Squats
15 Toes to Bar
800 M Run
12 Front Squats
12 Toes to Bar
600 M Run
9 Front Squats
9 Toes to bar
400 M Run
6 Front Squats
6 Toes to bar
20 min Cap
Fitness 95/65 (x2 to sub sit ups or scale knees to elbows)
RX 115/75
RX+ 135/95

Monday, July 13th, 2015

We have another great set of workouts planned for this week at the Cove and we start it off with our push press cycle.  We are also using this time to work on kettlebell swings that are heavier than normal. Try  a heavier kettlebell without the pressure of the clock. 
 
We have a number of athletes signing up for their first CrossFit Competition on October 3rd (Leader of the Pack and The Charm City Throwdown). Friday night at 7:30 we will be doing a quick “Competitor’s Meeting” to give everyone some information on what to expect. We will finish the meeting up with a special wod where we will be judging one another. If you are planning on attending please sign up on the whiteboard or email us at info@CrossFitCove.com.
 
One other event to look forward to is the goodbye WOD for Scott and Lacey Finley. They are moving to Nashville and what better way to say goodbye than a workout and BBQ. The workout will be at 11 AM on Saturday, July 25th followed by lunch. Details to come.

 

STRENGTH WOD

Push press 3/3/3/3/3
(same weight across)
10 Heavy Russian KB Swing after each set

 

WOD

7 Power snatch
21 DUs
7 Rounds

Fitness 75/55 (63 Singles)

RX 95/54

RX+ 95/65 (Unbroken Double Unders)

 Remember when we used to use the fridge for beers and not cool towels?

Thankfully we have room for both.

Beer Fridge

Saturday, July 11th 2015

 

A reminder that Sara C. is participating in her first competition THIS WEEKEND as part of a three person team.  It is the “Backyard Brawl” being held at CrossFit Everlasting in Bel Air and it would be amazing if people went out to support her (a few of us are going so if you are interested, let us know!)

Let’s finish up the week with another fun WOD! And remember we will have sitter services for the 9am class!

 

 WOD
0-8 Minutes
800 M Run
Max Back Squats
8-15 Minutes
600 M Run
Max Back squats
15-20 Minutes
400 M Run
Max Back squats
Score = Total Back Squats
Fitness (135/95)(115/75)(95/65)
RX and RX+ (205/135) (185/115) (135/95)
 

Good times last weekend…

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Friday, July 10th 2015

IT’S GAME TIME!

We are so happy that so many of you are signing up for (or are interested in signing up for) CrossFit competitions!  We’ve come so far as a gym and it is great to step outside the box (literally and figuratively) to push yourself in new ways.  

Sara C. is participating in her first competition THIS WEEKEND as part of a three person team.  It is the “Backyard Brawl” being held at CrossFit Everlasting in Bel Air and it would be amazing if people went out to support her (a few of us are going so if you are interested, let us know!)

Given the fact that competitions require some prep work and a good deal of strategy going in, we thought it would be useful to do a “competitor’s prep meeting” for our athletes that are planing on doing the Charm City Throwdown or other upcoming competitions. This session would help you know what to expect, give you advice for prepping (and for game day itself) and do a WOD where we judge one another. As you saw from the Open, this helps greatly with ensuring proper movement as no one likes to hear “NO REP!” during a workout!  Stay tuned for more details!

 

PARTNER WOD
In teams of two: 
For 6 Minutes Row for Max Cals
Partner B (must hold a plank) 
Rest 2 minutes
100 Box Jump Overs
50 Burpees
100 KB Swings
Rest 2 minutes
For 6 Minutes Row for Max Cals
Partner B (must hold a plank)
 
 Fitness: 26/44
RX: 35/53
The workout will be scored in three seperate metcons. Two calorie row metcons and the middle metcon for time.

 

We are blown away by how far Katie has come.  When she started here she couldn’t do one kipping pull up.  Now she’s hitting 12 without dropping from the bar.  AMAZING…
 
katie pullups

Thursday, July 9th 2015

We are running another series of foundations classes next week and they are FREE!  Feel free to share the opportunity with any friends or family… or feel free to join in if you want a refresher on any movement basics!  You can share the offer on our FB page:

CROSSFIT COVE FACEBOOK

Once again, we can’t thank you all for your tremendous support!

 

MOBILITY WOD
Hamstring Stretch
(lay on the ground and bring one leg up to the upright hold for 30 seconds)
Front Rack Stretch 
Paleo Chair for 1 minute (use a pole if you need to)
2 Rounds

 

WOD
15 Hanging Power Cleans
50 Air Squats
12 Hanging Power Cleans
50 Air Squats
9 Hanging Power Cleans
50 Air Squats
Fitness 115/75
RX 135/95
RX+ 165/105
GO HEAVY ON THE CLEANS AND FAST ON THE SQUATS!
 
Many fears were conquered on the box!  Looking forward to testing a 1 rep max height SOON!
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Wednesday, July 8th 2015

 

Last week we saw over 10 athletes for the FREE FOUNDATIONS sessions.  Due to the great turnout we are doing it again next week.  We so greatly appreciate you sharing the opportunity on social media and hope that we can draw another big crowd next week.  Once again, our community would not be thriving it was not for your unwavering support!

We love when our athletes can’t stay away from CrossFit… even in another country.  Here’s our very own Josh H. representing in Ireland!

joshireland

 

 
SKILL WOD

 

Take 5 minutes to complete: 

One max effort set of kipping pull ups

Note: If you are are on a blue or green band then complete 1 max effort set of strict pull ups 

 

 

WOD

 

5 Ring Rows

7 Deadlifts

9 Hand Release Push ups

7 Rounds

 

Fitness 135/95

RX 205/135

RX+ 225/155

 
 
Yes, Dave.  We know how you feel..
 daveaftermath

Tuesday, July 7th 2015

 

 

Great job on the Push Press Monday!  We are looking forward to working on technique and strength so we can build upon this solid base we’ve established.

Today we will work on tall box jumps.  It can be just as much a mental game as a physical one when jumping higher than you are accustomed.  A trick can be to stack plates onto a shorter box so you avoid looking right at those sharp edges.  And remember to (like everything we do) keep those knees pushed out (not caved in) and open those hips to get a big high jump.

Why do we practice box jumps?  

– Develop force rapidly (i.e., explosiveness) –

– Absorb force rapidly (i.e., land softly in a stable position) –

– Replicate jumping motions used in sport –

One last thing:  sometimes getting DOWN from the box can cause unnecessary stress on the body.  We encourage you to step down from a high box if possible. Depth Jumps, an exercise where an athlete jumps down and lands from a high surface, place tremendous stress on the body—over five times an athlete’s body weight with just a 30-centimeter drop (that’s less than a foot). Only highly-trained athletes should perform Depth Jumps, and there’s no need to add extra impact to a simple Box Jump.

After each rep, step down.  Or if you are up too high to step down easily, step down onto a slightly smaller box. If you’re jumping to a 24-inch box and are new to it, step down to a 12-inch box and then to the floor.

 
SKILL WOD
5 Box Jumps
(challenge yourself by going higher then you would in a WOD)
10-15 GHD sit ups
4 Rounds

 

WOD
75 Double Unders
15 Front Squats
3 Rounds
 
Fitness 95/65 (150 singles)
RX 115/75
RX+ 135/95
 
Here’s a great hang clean sequence by Caitlin.  Great position the entire way! 
 caitlin clean

Monday, July 6th 2015

 

 

We are starting a new strength cycle — the Push Press! Monday we will establish our 1 Rep Max and we will work over the next several weeks to increase our overhead strength with this movement.

 

Why do we test a 1 Rep Max for our lifts?  It is a very important procedure as it helps to determine specific load settings for any given training routine. It also enables you to determine the efficiency of your training and assess the progress you have made.  If done correctly, 1RM testing is one of the safest, most accurate, strength testing procedures available. 

 

Plus, its fun to ring the bell when you smash that PR!

 

STRENGTH WOD
Take 12 min to find a
Find a 1 RM Push Press
 
WOD
“Helen” 
 
400 M Run
21 KB Swings
12 Pull ups
3 Rounds
Fitness 35/26
RX 53/35
(This is a re-test from March 30th so check out your time to set personal expectations!)
 
What an amazing turnout for the July 4th Wittman WOD.  This community is just amazing!! 
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