Daily WOD

Monday, October 19th 2015

We hope you had a great weekend and are ready to get after it on Monday!  Today we continue to work on our Squat Cleans by working on holding a solid vertical torso (with a solid front rack) at the bottom of your squat during the strength portion. It is amazing that, even in the short time we’ve been working on them, we’ve already seen incredible gains in strength and form.

A huge thanks to everyone who sent their friends our way for this week’s Foundations Series.  Hopefully we’ll continue to build this community with good people who want to see great gains in their fitness!

A reminder that on Friday, October 30th we will be doing a HALLOWEEN COSTUME WOD!!!! Come dressed and ready to work out in something ridiculous.  And feel free to bring any friends who would appreciate the hilarity of it all. It will still be a Partner WOD so any and all are welcome.

zombiewod1

STRENGTH WOD

EMOM for 10 minutes
1 Squat Clean + 1 Front Squat with a 5 second Pause in the bottom 
(add weight until you hit a heavy load)

 

WOD

20 Wall Balls
5 Power Cleans
6 Rounds
Fitness 95/65
RX 135/95
RX+ 165/105
14 min time cap
 
 
 
 Mason gets vertical working on Handstand Push Up progressions…
masonhandstand

Sunday, October 18th 2015

OPEN GYM 9a-NOON
 
Open gym is happening tomorrow from 9a to noon.  Please note, however, we are having some kids in at 11a to celebrate Gabe’s birthday (Rikki and Jason’s son).  You are still welcome to work out but please know there WILL be a bit of kid chaos happening!  We’d recommend coming on the earlier side… but again, we will keep a ‘grown up’ section partitioned off! 

 

Monique and Tanya are part of the late evening crew… and continue to push either other to in amazing and inspiring ways! 
tanyamonique

Saturday, October 17th 2015

Coach Geo, our master programmer (if you don’t like today’s wod it’s his fault), started a podcast for CrossFit Federal Hill called “The 4th Pull”.  Here are two episodes I really enjoyed that you may want to check out. 

 

 

Should we be doing at Podcast at the Cove?

 

A reminder that the next round of Foundations Classes will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

Back Squats
5/5/5/5/5 (build up in weight)

 

WOD

20 Pull ups
50 Air Squats
50 Double Unders
15 Pull ups
40 Air Squats
40 Double Unders
10 Pull ups
30 Air Squats
30 Double Unders
**17 min Time Cap**
RX- Chest to Bar
RX+- Chest to Bar and Unbroken DUs
 
 
 New members Keith and Karla join the regular morning crew for the first 6:30a class!
kbswings

Friday, October 15th 2015

We hope everyone enjoyed Jackie on Monday. Jackie is a “benchmark workout” which means it is a common workout that athletes and gyms can use for comparison. We, as a gym, pay special attention to these because we want to be sure that our programming is leading to stronger athletes.

 

We last did Jackie on April 6th when we were a very young gym. We had eight athletes retest this workout and we saw some massive improvements from all of those athletes.  Tricia and Lindsey not only improved their times by over a minute but also used a lighter band. Katie improved her time by 6 seconds while doing thrusters with a 45 lb bar (vs 35) and doing unbanded pull ups versus a blue band. Way back in April I am sure Katie never thought she could do 30 pull ups to finish off a workout but she did and improved her time.

 

Adi was able to RX Jackie this time doing 30 pull ups versus ring rows while keeping his score the same. Andrew Mullican dropped 90 seconds off his score breaking into a sub-9 minute Jackie (that’s a big deal!) . Chris and Charles started their CrossFit journey with us way back in February and each knocked 3 minutes off of their times and looked so much better doing it.   Coach Brian was able to go unbroken on this thrusters to improve his Jackie time. Coach Marina shaved off 40 plus seconds for a smoking 8:45 which is insane as their is no scaling for the women.
 
Not sure if anyone actually rang the PR bell Monday but there are a good number of people who should have (the PR bell isn’t just for lifting heavy weights). 
For those that this was your first experience with Jackie we may see it again soon. Next time you hop on that rower we expect you to be stronger, fitter, and more prepared to show “Jackie” who’s the boss!

 

A reminder that the next round of Foundations Classes will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

Squat Cleans 3/3/3/3/3
** Go up in weight each set. They do not have to be unbroken**

 

TEAM WOD TODAY!

Complete 5 Sets of the Following:
60 seconds of Rowing (for calories)
60 seconds of KB Swings
60 seconds of Power Cleans
60 Seconds of Rest

**Every 3 minutes the whole team must rest for 1 minute**
 
-Score is Total Cals, total KB Swings and total Power Cleans combined-
 
Fitness 35/26 (95/65)
RX 53/35 (135/95)
 
**Each teammate starts at a different station and rotates through for three minutes**
 
The 6:30am class procrastinating the start of the rest of their day after a tough WOD…
630a

Thursday, October 15th 2015

We love how everyone continues to push themselves (and each other) every time you step in the gym.  We work hard, we celebrate PRs and fist pump or high five after a good WOD.  But we haven’t done a great job of celebrating the bigger milestones along the way.  Running a faster 5K race.  Fitting into those jeans you had saved in the back of the closet.  Or even just celebrating all the newfound energy you have now.  

 

Everyone comes to the Cove for different reasons and we’d love to highlight the “wins” you have in your individual fitness journey.  In order to make this a more regular part of how we share our successes, we are starting “Wednesday Wins” on the blog and on Facebook.  We would LOVE to motivate each other even MORE by talking about all the good that’s come from all of this hard work!  

 

If you have a personal story to share, we’d really love to hear from you.  Some of you have shared privately some personal victories and we’ll find you and ask if we can share them more broadly.  Let’s celebrate each other more often and find even more motivation from those around us!

STRENGTH WOD

20 Banded pull aparts 
30 seconds of hollow rocks
30 seconds of hip extensions 
(3 Rounds)

 

WOD

Freddy’s Revenge
5 Shoulder to Overhead
10 Burpees
5 Rounds
Fitness 115/75
RX 165/110
RX+ 185/125
**13 min Time Cap**
**This is not really an official CF.com WOD, but here is the back story**
 
Myrissa briefing the Cove climbers as they take on Adventure Park last weekend…
adventurepark

Wednesday, October 14th 2015

CORRECTION!

On Monday we published that our next round of Foundations Classes were the week of October 26th… but in fact it will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

12 minutes to find a heavy load
2 Hanging Squat Cleans + 1 Front Squat  

WOD

800 M Run
10 Front Squats
___ Push ups
600 M Run
10 Front Squats 
___ Push ups
400 M Run
10 Front Squats 
___Push ups
200 M Run
**22 min Cap**
Fitness (95/65) 15 Push ups
RX (135/95) 25 Push ups
RX+ (155/105) 25 Push ups
Aim for the Front Squats to be unbroken, with the Push Ups in sets of 2-3 (this should help you decide which weights and volume to go for!) 
 
 
Meet our new foundations grads who are already regulars at the Cove (from left to right) Maria, Gerard, Brett and Shaina.  So happy to have you here!
foundations grads

Tuesday, October 13th 2015

BOO!

zombiewod1

On Friday, October 30th we will be doing a HALLOWEEN COSTUME WOD!!!! Come dressed and ready to work out in something ridiculous.  And feel free to bring any friends who would appreciate the hilarity of it all. It will still be a Partner WOD so any and all are welcome.

For those of you who didn’t read yesterday’s post… please read on! Here at the Cove we have a strong community of like-minded individuals that support each other in improving their health. We work hard, have fun, and celebrate each other in our fitness pursuits. We’d like your help us expand and protect this culture we have all founded together. We want a specific kind of person to join us on this journey — someone like you. 

The week of the October 26th we will be running another set of Free CrossFit 101 classes (7:30P Mon, 7:30P Wed and 6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial. It will give them a chance to take some classes with your friends/family after completing the classes and enjoying them with you. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

We  believe we have something special here at the Cove that goes beyond fitness. Let us both protect that culture and help expand it together!

CLICK FOR FREE TRIAL  

STRENGTH WOD

5/5/5/5 Deadlifts with a 3 second pause below the knee
(Between each set 30 second pigeon pose on a box to open the hips up)
**For the pause deads make sure the bar is super close to the body and the back is locked into position.  These will help pulling a heavier load off the ground (as we progress through the squat clean cycle). 
This is more positioning work vs. trying to lift the highest load.
 

WOD

6 Min AMRAP
1000m/800m Row

Max Toes-to-Bar

Rest 1 minute
6 Min AMRAP
50 KB Swings
Max Air Squats
Fitness 35/26
RX 53/35

RX+ 70/53

 
Holy wall balls!.
wallballs

Monday, October 12th 2015

Since opening our door way back in February (ask some of the old timers about the brown paper on the front windows and no sign on the door) the Cove has been growing in numbers.  I think we can all agree that we work harder and find more success because of the amazing people around us.

There is now a strong community of like-minded individuals that support each other in improving their health. We work hard, have fun, and celebrate each other in our fitness pursuits. We’d like your help us expand and protect this culture we have all founded together. We want a specific kind of person to join us on this journey — someone like you. 

The week of the October 26th we will be running another set of Free CrossFit 101 classes (7:30P Mon, 7:30P Wed and 6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial. It will give them a chance to take some classes with your friends/family after completing the classes and enjoying them with you. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

We  believe we have something special here at the Cove that goes beyond fitness. Let us both protect that culture and help expand it together!

CLICK FOR FREE TRIAL  

STRENGTH WOD

OTMEM for 10 minutes
Even: 3-6 Handstand Push ups (scale as needed; we have a ton of options)
Odd: 8-10 Sit Ups
 

WOD

“Jackie” 

1,000 M Row
50 Thrusters
30 Pull Ups
Fitness, RX and RX+ 45/35
** Re-test from Monday April 6th**
 
The nooners having some fun with overheat plate walks…
10.12.15

Sunday, October 11th 2015

OPEN GYM 9a-NOON
 
Open gym is ON for tomorrow! Great time to practice skills, work on your weaknesses, or make up a WOD you missed this week.  As we continue our squat clean cycle, he’s fun drill to help you speed under the bar. You might see this in the warm ups next week:

 

Rikki working hard during some shoulder to overhead reps… 
rikki

Saturday, October 10th 2015

Today is a fun day for the Cove both INSIDE AND OUTSIDE THE BOX! 

Come support Larry (and grab some of his awesome grub) at the Wade’s Army Barbells and Brews Event. Hosted by Jailbreak Brewing Company and Old Line Crossfit, this event will feature a community workout beginning at 10-11am, and followed by a feats of strength ranging from kegs, stones, and everything in between!

This event is open to all fitness levels and experiences. There is a $10 suggested donation for participation, or a $30 donation for participation and a Wade’s Army t-shirt.

The Event will run from 10am-2pm and following the workout, Jailbreak Brewery will be hosting a social featuring their local brews. $1 from every beer sale will be donated to Wade’s Army!

CLICK HERE FOR MORE DETAILS ON FB

For those of you who signed up for the Adventure Park outing on Saturday (starting at 6p), please be sure to sign the online waiver in ADVANCE of arrival.  You are required to wear close-toed shoe and with the weather looking on the chilly side, bring a sweatshirt and long pants (but something you’d be comfortable wearing a harness over). And if you want to bring other family members who don’t want to climb (and maybe take photos or laugh at you) they can come into the park for FREE!  And be sure to be there a few minutes early as we don’t want to lose any time on the courses:

ONLINE WAIVER

 

STRENGTH WOD
Front Squats with a 3 second pause in the bottom
3-3-3-3-3 (build up in load)
**10 ring rows between each set**
 

WOD

Against a 60 second running clock…
Perform as many reps as possible: 
10 KB Swings
Max Sit ups
Rest 60 Seconds
– 7 Sets –
Score = Total Sit ups
Fitness 35/26
RX 53/35
RX+ 53/35 (Toes to Bar)
 
 

 

William looking strong and focused at the top of his deadlift…

IMG_5299