It’s hard to believe but it will be Lacey and Scott’s last WOD at the Cove this Saturday. We will run regular classes at 8, 9 and 10 (with sitter coverage for the 9am) and a special Finley Goodbye WOD at 11a. Everyone is welcome to stay for food and drinks afterwards!
Push Press 3/3/3/3/3 (Same weight across)
Let’s see. I grew up in Edgewood, Md (Harford County) and played sports my entire life. I starting lifting weights going into high school (where I developed my horrible form lol) for football. I went on to play college football at Wesley College in Dover, DE. Throughout college, my training and weight drastically changed due to two major knee injuries (torn meniscus, MCL twice and ACL once- all in the same knee). With all that, rehabbing and going into my senior year, I was in the best shape of my life ( around 255-260 pounds). Fast forward to about a two years ago, I tore the same ACL and meniscus again, got married, hungry, lazy, and of course, fat. After that surgery I was told by my doctor that if I injured my knee again, I would need a knee replacement. Anything regarding my fitness went out the window after that. A year later I started to realize that there aren’t many 60+ year old, 323 pound people on this earth so I started lifting weights again to lose some weight. Another year passed and I didn’t see the results I wanted. I needed an environment that brought me back to the competitiveness and comradery that I loved. That’s how I ended up at the Cove.
How has CrossFit affected life outside of the gym?
My overall fitness is much better now. I’m not just the “strong” guy who could pick things up before. Also, a little while ago I started this thing during our cool down period called stretching. It really works – I’m much more flexible then I was months ago and it shows outside of the gym.
These aren’t in any particular order but, we train at a top notch facility. I’m not sure how many people are aware of this, but the space, equipment, and technology at the Cove are second to none. I’ve only been to one other crossfit gym and I walked in the front door, tripped over the FIVE kettle bells they had and fell out the back door. Seriously, this place is top notch.
The coaches at the Cove are amazing also. I never knew how many flaws I had in my technique until I started here and they have helped me correct them (or at least try to). But not only do they care about your technique, they are great motivators, teachers and all around great people. It’s nice to talk to people who run a business who care more about you then the dollars they earn from you.
And not to forget the rest of us – the Cove community is great. The support that everyone gives each other is refreshing. Cheering, running extra laps, and the high fives make the workouts that much better. Theres a good feeling knowing the entire gym did the same workout and pushed just as hard as you did.
Shocker here haha. Squats. Nothing better then throwing a bar across your shoulders and standing up. I think I’m the only person who enjoys when Coach Chris plays that Sally song for a warm up.
And your LEAST favorite movement?
About two months ago this would be burpees. I hated them and that attitude would effect my workout when they were involved. Since then I told myself I wouldn’t hate anymore movements, and I would do them as best as I could. But with saying all that, I’m not a fan of running anything over 400m lol.
Being a larger human, I was hesitant to give crossfit a try. Now I embrace being a big guy finishing these brutal workouts. It doesn’t matter what size, age, or fitness level you are, just come ready to work with a positive attitude and the rest will fall in place. Oh yeah- NO CHERRY PICKING. I was guilty. You’re only hurting yourself.
With a 30 minute Running Clock
From minute 1-10
1 Mile Relay
(one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team)
Max Power Clean with remaining time
From minutes 10-20
1 Mile Relay (same way as above)
Max KB Swings (with remaining time)
From Minutes 20-30
1200M Relay (One partner runs 200 M then switch until you reach 1200M)
Max Burpees (touch a target) with remaining time
Score is total reps Clean + KB swings + Burpees
Fitness 95/65 35/26
RX and RX+ 135/95 53/35
Remember the goal board? I walk by it all the time and I recently I notice my name up there with three goals that I feel are achievable and I have not really moved noticeably closer to achieving any of them. It’s great to have goals but once you know what you want to achieve you need to make a plan to get there.
I decided to attack my first goal of improving my back squat. The last 3 weeks I put myself on a squat program in addition to my normal CrossFitting and have been really enjoying the growth. If you have a goal you are looking to achieve, it’s time to put a plan in motion. Please for free to talk to any of the coaches if you want help in making that plan.
Next week we are running another round of Foundations for those that what or need to attend.
Monday July 27, 2015 – Squats and Pressing
Wednesday July 29th, 2015 – Cleans and Deadlifts
Friday July 31st, 2015 – Pull Ups and Snatches
Two housekeeping notes…
One: A reminder that we are doing the goodbye WOD at 11am this Saturday for Lacey and Scott. We will have regular classes at 8, 9 and 10a (with sitter coverage at 9a per usual). There will also be a potluck BBQ and drinks after. All are welcome!
Two: We wanted to thank everyone who uses the kids’ room for all of their help in clean up. We appreciate the “leave it as you found it” mantra and love that all the kids are pitching in to help as a team. If they all pick up just a few toys after each class, it only takes a few minutes! Think of it as a sprint cleaning WOD!
Front Squat 5/5/4/4/3/3
(10 sit ups after each set)
In 2:00 Minutes
Row 400M/300 M
Max Burpees with Remaining Time
Rest 1 Minute
Most of you know that our head coach and programmer Geo Rockwell is also the owner of CrossFit Federal Hill in downtown Baltimore. If you are ever in that area, feel free to drop in for a workout or say hi! Geo and his team of Coaches at CFH have started a podcast. One of his coaches, JP (who, btw, got us the awesome soft climbing ropes we have in the gym!) will be hosting the show and they will feature coaches from CFH and around the area (the Cove got a mention in Ep 1!). They will be covering everything from programming and Oly lifts to the mental side of exercise. Listen or download here- The 4th Pull Podcast. Or go to i-Tunes and search for The 4th Pull Podcast- if you subscribe and leave a review that would be GREAT!
Episode 1: JP and Geo talk about Overcoming Training Plateaus (forgive audio issues in the very beginning
Episode 2: JP, Geo, Matt and Eric on How to Get Better at CrossFit
We’ve got another great week planned and we kick off Monday with a different rep scheme that will be fun and challenging!
As some of you have heard, there is now a NATIONAL PRO GRID LEAGUE with CrossFit-esque team competitions (check out THIS VIDEO if you aren’t familiar).
They are offering group tickets in blocks of 10 or more for $22 each. Tickets are good for both matches and likely a meet and greet events with the Anthem athletes.
NPGL is having a double header on Sunday, August 9 at Prince George’s Sports and Learning Complex in Landover, MD. At 2:00 pm the Baltimore Anthem is taking on the reigning champions, the DC Brawlers and at 5:00 pm it’s the New York Rhinos vs the Boston Iron.
If we have at least 10 people interested, we can get the discount (caveat that Brian and Marina will not be able to attend). NO PRESSURE but we thought we would put it out there and see if anyone was interested in going as a group. We will put up a sign up on the whiteboard where you can put your name if you are interested!
Thanks to everyone who came in Saturday for the Partner WOD. It was so fun to watch you push each other — and I think it looked like some of you actually had FUN working so hard.
And congratulations to Julie Jones who competed in her first Spartan Race yesterday. 3 hours and 46 minutes later (including 90 burpees) she finished! That’s one helluva WOD! Great work Julie!!!
It’s not Friday, but its PARTNER WOD DAY!!!! We decided to mix it up a bit this week so feel free to bring in a friend or family member for this fun WOD!
And please wish our very own Julie Jones good luck in her first Spartan Race today in PA! You can follow her real-time http://www.spartan.com/en/race/detail/828/overview. Click on Live Updates next to Bib Info tab or search by her name or bib number 13199. Go get ’em Julie!!
Today’s skill WOD focuses on core stability with L-Sits. There are a variety of scales for this but this is a simple (but challenging!) movement that looks easier than it is. L-Sits can also be done hanging from the bar, resting your hands on two plyo-boxes or from the rings. Play around with it and give it a go but don’t be afraid to scale appropriately with the coach.
Front rack lunges (in the WOD) can be tough on the knees if not performed properly. The coaches will be on you to keep form perfect and will scale the weights to ensure your safety!