SPECIAL FRIDAY NIGHT LIGHTS TIME: 6:30PM!
Given its our last week of the Open we want to start a little early and mix things up a bit. Part of the reason is this:
Mom was having a great time, but Theo just couldn’t keep up! So if we get the party started a bit earlier, we might avoid the lap nap. In addition, there is a big area CrossFit party at a bar in Baltimore on Friday night (to celebrate the athletes who competed in the Open). It will be at Delia Foley’s in Federal Hill (owned by a CrossFitter) with live music (featuring musician CrossFitters) — you get the theme?! We’d love to invade that bar as a group and hang out with some like-minded people with whom you can swap Open stories, compare callouses and have a drink! If you can’t make it, we understand… so we’ll still plan to do our regular ‘after party’ at the gym before we head into the city.
OPEN GYM 9a-NOON
Come on in and work on a weakness, mobilize or just hang out! And if you haven’t gotten after the Open workout and need a judge, come on in and we’ll take care of you. A special thanks to our CFH friends who joined us Saturday — we had a packed house and loved every minute of it!
JUST ANOTHER REMINDER THAT CROSSFIT FOUNDATIONS/101 STARTS MONDAY AT 6:30P!
Saturday should be a fun & busy day and the Cove. As most of you know, our head coach and programmer (Geo Rockwell) is also the owner of CrossFit Federal Hill in Baltimore. He is hosting a Level 1 Certification Seminar this weekend so with the gym closed, we’ve invited our friends from CFH to throw down with us.
Its a great way to broaden our community, meet new and like-minded people and mix things up a bit. We hope you will ALL come, make some new friends and show them how we roll at the Cove!
A reminder that we are having 101/Foundations classes start THIS MONDAY at 6:30p. Please feel free to come and hone your skills or let your friends know (its FREE!). And as always, open gym is Sunday from 9a – Noon.
30 KB Swings
20 Pull Ups
30 Sit Ups
GROWTH AT THE COVE
We often comment how amazed we are at the growth and progression of this community as well as all of you as individual athletes. We thought it might be fitting to explain a bit more about what drives us and why it is so exciting to see. Part of this story is actually found in our logo, with a spiral (heavily influenced by the Nautilus Shell) at the center.
The Nautilus Shell has long been a symbol of life, internal harmony and represents the perfection of nature. Its spiral structure displays perfect mathematical proportion and appears throughout nature in myriad forms such as spiral galaxies, the cochlea of the human ear, and in the arrangement of petals and leaves among plants and herbs. Ancients believed that energy, both physical and spiritual, flowed in a spiral form.
The nautilus has remained relatively unchanged form for 450 million years, growing into increasingly larger chambers throughout its life cycle symbolizing protection, expansion, and renewal.Those who have long studied it believes it inspires us toward increased awareness of the innate healing potential pervading all life, and to embrace concepts of balance, health, and well-being in the world in which we live.
The powerful combination of the spiral and nautilus shell acts as the identifiable symbol for Crossfit Cove. It reflects the energy, balance and protective community we want to create for our athletes at the Cove. But it also beautifully demonstrates the individual’s focus on personal growth, sound health and human progression so core to our mission.
20 Minutes to Find a Heavy Clean and Push Press
8 minutes of
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
10 push press
Men push press 95 lb. and clean
Women push press 65 lb. and
clean 75 lb.
AMRAP – Reps
10 push press
Men push press 75 lb. and clean
Women push press 55 lb. and
clean 65 lb.
AMRAP – Reps
Today we will be hitting one of the classic exercises of a CrossFit: the Thruster. A combination of a front squat and a push press (similar to a wall ball) but a Thruster doesn’t come back and hit you in the face. Hit the strength wod hard as it will prepare you for the Thrusters in the metcon.
We also have double unders in today’s workout. Double unders are a skill that take time to develop. If doubles are something you want in your athletic arsenal take the time before or after class to play with them. The coaches are always here to help.
Friday’s WOD will be posted late Thursday evening after CrossFit HQ releases the Open workout. We are still on for Friday Night gym workout at 7:30 PM. For this week we encourage you to invite your friends and family. We have plenty of beers and I think many of your loved ones would be amazed at the things you are accomplishing at the box.
12 Minutes To Find A Heavy 3 Rep Thruster From The Ground
Remember that we’re back on this Friday for 15.4 at 7:30p. Bring a post-WOD snack to share and we’ll bring the booze! Also a reminder that CrossFit 101 classes start 6:30p Monday, Wednesday, and Thursday of next week.
Great work on the Chief yesterday… even the coaches were laid out afterwards!
We are back to doing our strict pull up EMOM (every minute on the minute) Tuesday. Can you beat your score from last week?
Yesterday the final test for our back squat cycle was a real blast. We are amazed at the dramatic improvements with this gym as a whole. Maxx squatted so much we had to run out and buy metal plates so he could stack the bar heavier… and Wes made it worth the while by back squatting 425! While these numbers are incredible, it was a great job by everyone who pushed to their own individual capacity.
Next Monday we will be running another session of CrossFit 101 classes starting at 6:30p. They will be Monday, Wednesday, and Thursday of next week. If you know anyone that might be interested in trying the crazy CrossFit thing and wants to get some individual attention, have them contact us at firstname.lastname@example.org so that we can lock them in for the class.
3 Power Cleans
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
No partial rounds! Only record FULL rounds. Strategy will be involved here!)
Wodify is a great tool for tracking your own performance. We hope Wes doesn’t mind, but here is his growth chart for the back squat cycle. Keep in mind 3/9 was a de-loading day, but this is exactly what putting in hard work for a strength cycle will get you. Don’t worry about the numbers as we can’t all lift 400+lbs, just worry about the trajectory of that line graph. If you don’t know how to maximize Wodify quite yet, just ask us how!
We are excited for the next round of 101 Classes. CrossFit CAN be for everyone. Here’s coach Brian telling Farah “Don’t think of it as 50 jumps. Just think 10 at a time”. A great lesson for all beginners to not be intimidated by big numbers, rather figuring out a way to break it into manageable bite-sized pieces!
15 min to find find your new 1 RM Back Squat