Daily WOD

Friday, May 7th, 2015

BRING A FRIEND FRIDAY

 
We’re on our third week of Friday partner WODs and the feedback and participation has been GREAT!  Remember, after the 6:30 class we will be having a Whole30 Potluck dinner.  Bring family, friends and a dish… and get your workout in and your grub ON!  FYI we have a microwave and a fridge in case anyone needs things chilled or heated up.

 

PARTNER WOD

 

1k Row
50 Partner Med Ball Tosses
60 KB Swings (partner holds plank position)
50 Partner Med Ball Tosses
60 Burpees (Partner holds KB in goblet position)
50 Partner Med Ball Tosses
1k Row
Fitness = 26lb KB/10
RX = 35lb KB/14
RX+ = 53lb KB/20

Congrats to Simone on her first RX workout this week!  95lb cleans and burpees over the bar. In a showing of great support and solidarity Coach Luke and Lindsay jumped back in and did the last round with her!

simone first RX

Thursday, May 7th 2015

AMAZING work on the Deadlifts today!  We’ll compile the data tomorrow when all scores are in, but with the number of PR badges on the WhiteBoard today I think we will see massive increases.

Speaking of data, here’s a bit of nerdy analysis of the Push Jerk increases.  We had 20 athletes PR the Push Jerk.  Comparing the our 1 RM test versus the start this strength cycle to their prior 1RM lifts we saw an overall increase of 415 lbs collectively!  We had PRs increase as much as 185%.  Whatever your number is, be proud.  I’m guessing most people you stop in the street would drop their jaws if you shared what you’ve accomplished.  And maybe be a bit scared of you.

A quick reminder about this Friday’s Whole30 Potlock following the 6:30 WOD.  Please be sure to invite your friends and supporters (even if they’re not members).  All are welcome to WOD AND eat on Bring a Friend Friday!  To make sure we all don’t bring grilled chicken or cauliflower rice, we’ve created a sign up for on SignUpGenius.  If you could fill in what you’re bringing we can better ensure we’ll have a nice variety of foods to sample!

 

SKILL WOD

 

 
10 Ring Rows  (hold for 3 seconds at the top of each rep)
** Break them up — 10 is a lot of reps with a hold **
200 M KB Farmers Carry
3 Rounds

 

WOD

 

30 Box Jumps
15 Power Snatch 
15 Toes to Bar
20 Box Jumps
10 Power Snatch 
10 Toes to Bar
10 Box Jumps
5 Power Snatch 
5 Toes to Bar
-For Time-
18 Min Cap
Fitness 75/55 (20/14)
RX 115/75 (24/20)
RX+ 135/95
 
The morning got off to an awesome start with the 5:30 class hitting crazy PRs!  Spencer shows us a great front rack position on the Thrusters and then… there’s the “WOD aftermath”…
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 IMG_1291 IMG_1294IMG_1283IMG_1287

Wednesday, May 6th 2015

It’s 1 Rep Max Deadlift day!  Just like the Push Jerk Monday we are looking to see lots of PR badges on the board.  Please be safe, maintain a strong back position and listen to the coaches.  We will not allow sacrificing form for a number.  We are here to get you to improve your scores, but never if it puts you at an injury risk!

We are excited for this Friday’s Whole30 Potlock following the 6:30 WOD.  Please be sure to invite your friends and supporters (even if they’re not members).  All are welcome to WOD AND eat on Bring a Friend Friday!  To make sure we all don’t bring grilled chicken or cauliflower rice, we’ve created a sign up for on SignUpGenius.  If you could fill in what you’re bringing we can better ensure we’ll have a nice variety of foods to sample!

 

STRENGTH WOD

 

Strength WOD
15 minutes to find a NEW 1 RM Deadlift

 

WOD

 

12 Thrusters 
15 Calories on the Rower
6 min AMRAP
Rest 3 Minutes
9 Thrusters
12 Calories on the Rower
6 Min AMRAP
Fitness 75/55
RX and RX+ 95/65
 
Score = Total Reps
 
“Birthday Burpees” are a huge CrossFit tradition.  One for each year of your life (and maybe one for good luck).  But its more fun when you get your whole class to join you.  When it is your birthday, let us know and we’ll gather a group to share in the pain (ummm, we mean… joy!)
birthday burpees

Tuesday, May 5th 2015

Happy Cinco de Mayo! For those on the Whole30 we suggest some seltzer and lime juice to replace that Margarita?!?  But get after that guacamole!

Kidding aside, Monday was an AMAZING day at the Cove. It was great to see so many PR buttons on the Wodify Whiteboard and we are blown away at the dedication and progress of all our athletes.  Later this week we will be finishing our deadlift cycle with a 1 RPM test as well.

Today’s WOD is named Wasabi. Why do we name wods? Certain WODs are classic benchmarks to compare ourselves to CrossFitters around the world.  But we also want to have some benchmarks specific of the Cove. These help guide our programming to ensure we are improving and expose us to weaknesses amongst our athletes. Why did we name is Wasabi? We’ve been describing some of our recent WODs as “spicy” lately — and we kind of like that term. We think it’s catching!

 

STRENGTH WOD

 

Find a heavy load with this complex
1 Power Clean + 2 Hanging Power Cleans
*Once you get to a heavy load hit that complex 3 Times*
*Between each set of the heavy complex spend 1 minute stretching out the front rack position*

 

WOD

 

“Wasabi”
15 Hanging Power Cleans
15 Bar Facing Burpees
3 Rounds
Fitness 95/65
RX 135/95
RX+ 165/110

 

Coach Chris getting schooled by Dave during Friday’s noon partner WOD!
davechris

Monday, May 4th 2015

Get ready for another fun week at the Cove!  This Friday we will be doing a potluck after the 6:30 class.  Bring your favorite Whole30 dish to share and let’s get inspired with new recipes as we round the halfway mark of the challenge!

And this was posted yesterday, but given WOD page traffic is light for Sundays due to Open Gym, we thought this was worth another share:

With the weather warming up we wanted to put an important weekend on your radar.  Memorial Day Weekend we have several exciting events happening at the gym.  I know we all get caught up in the barbecues, fireworks and a day off from work, but we believe its important to honor the holiday as it was intended:  By remembering the people who died while serving in our armed forces.

 

Saturday at 10am:  WOD With Warriors

 

We will be doing an event with Team Red White and Blue. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  We are honored to be hosting the WOD with Warriors and hope you will ALL come and support them!  Stay tuned for more details.

 

Monday at 10am:  Hero WOD “Murph”

 

The Hero WODs are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.  Here is his story:

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.

The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.

High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.

If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team’s safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.

Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.

An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of “Seal of Honor,” a biography of Murphy.

Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team’s radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: “Roger that, thank you.”

Then he continued the battle.

In his own book, “Lone Survivor,” Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.

 

By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army’s elite “Night Stalkers” — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.

It was the largest single-day loss in naval special warfare history.

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Please note we can and WILL scale and the movements do not need to be in order!  Think “Cindy” (sets of 5 pull ups, 10 push ups and 15 air squats) for 20 rounds.  We CAN do this!

Monday Strength WOD
Take 12 to 15 minutes to: 
Find a new 1 Rep Max Push Jerk

 

 WOD
400 M Run
2 Rounds of “Cindy” (sets of 5 pull ups, 10 push ups and 15 air squats)
20 min AMRAP
 
Note: This will be good Murph Prep!  
 

 Our newest Foundations graduates Aaron and Maegan!  

aaron and maeghan

Sunday, May 3rd 2015

OPEN GYM 9a – Noon

With the weather warming up we wanted to put an important weekend on your radar.  Memorial Day Weekend we have several exciting events happening at the gym.  I know we all get caught up in the barbecues, fireworks and a day off from work, but we believe its important to honor the holiday as it was intended:  By remembering the people who died while serving in our armed forces.

 

Saturday at 10am:  WOD With Warriors
 
We will be doing an event with Team Red White and Blue. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.  We are honored to be hosting the WOD with Warriors and hope you will ALL come and support them!  Stay tuned for more details.

 

Monday at 10am:  Hero WOD “Murph”

 

The Hero WODs are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.  Here is his story:

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.

The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.

High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.

If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team’s safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.

Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.

An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of “Seal of Honor,” a biography of Murphy.

Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team’s radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: “Roger that, thank you.”

Then he continued the battle.

In his own book, “Lone Survivor,” Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.

 

By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army’s elite “Night Stalkers” — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.

It was the largest single-day loss in naval special warfare history.

“Murph”

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Please note we can and WILL scale and the movements do not need to be in order!  Think “Cindy” (sets of 5 pull ups, 10 push ups and 15 air squats) for 20 rounds.  We CAN do this!

 

 Jayme deep into her Push Press round of 20…

Jayme overhead

Saturday, May 2nd 2015

We will have sitter coverage for the 9a class so bring the little ones and get your workout on!

As we said earlier, CrossFit Federal Hill is closed for a Level One Certification course so we’ve invited our friends to come throw down this us.  Should be a great energy and the perfect time to meet some more people in this great CrossFit community!

 

WOD

 

20 Push Press
10 Pull Ups
20 Jumping Lunges
5 Rounds
 Buy Out – Row
Fitness (45/35) 500 Meter Row
RX (75/55) 1K  Row
RX + (95/65)  C2B, 1K Row
MOBILITY WOD

 

Look 1:45 into this video.  Hit each shoulder for 1 minute.
 
 
Look 2:01 in this video.  Hit each shoulder for 1 minute.
 
Between Stretches 10 Heavy Russian (to eye level) Kettlebell Swings.
Play with a kettlebell heavier than you normally use.

 The 5:30am crew working hard before the sun is even up!

Morning crew

Friday, May 1st, 2015

Today we will be doing another partner workout for Bring A Friend Friday. It was so much fun last week we thought we would keep it going!  And bring those friends!

And be warned… the Friday following we are going to do a 30 Day Clean Eating Challenge pot luck dinner.  We WOD (yes, WOD can be used as a verb in CrossFit vernacular) at 6:30pm and afterwards share some of our favorite foods we have discovered in our 2 weeks of clean eating. All are invited even if you didn’t sign up for the challenge but we ask that every person or family bring a Whole30 approved dish.  It will be a great way to taste new foods and find new meal ideas for the last two weeks of the challenge.

PARTNER WOD
AMRAP in 5 Minutes
200 M Run (together)
25 Front Squats
Max Box Jumps
Rest 1 min
AMRAP in 5 Minutes
200 M Run (together)
25 Front Squats
Max Burpees
Rest 1 min
AMRAP in 5 Minutes
200 M Run (together)
25 Front Squats
Max KB Swings
Rest 1 min
AMRAP in 5 Minutes
200 M Run (together)
25 Front Squats
Max Sit ups

 

Fitness 95/65
RX 115/75

 

Score is Total reps of Box jumps + Burpees + KB Swings + Sit ups

 

 Simone cheering on her partner Audrye who was dropping in for Bring a Friend Friday…

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Thursday, April 29th, 2015

KEY DATES TO REMEMBER THIS WEEK!

A reminder that our second CrossFit 101 (Foundations) Class is at 6:30 PM Thursday. This class will be an in-depth session focusing on proper form and technique for deadlifts and cleans.  If you are new to CrossFit, we strongly encourage you to come.  And if you have experience, it’s a good time to fine-tune those movements.

It’s BRING A FRIEND FRIDAY this Friday! Like last week, it will be a partner WOD, so bring a friend to ANY class. It was a blast and we can’t wait to up the ante in two days!

This Saturday we may have a number of athletes from CrossFit Federal Hill (CFH is closed as they are hosting a CrossFit Level One Certification Class again).  It should be a good time so come and throw down with some like-minded people!

 

STRENGTH WOD
Deadlift  8/6/4/2/2/2/2

 

WOD
Mini “DT”
9 Deadlifts
6 Hanging Power Cleans
3 Push Jerk
5 Rounds
 
Fitness 95/65
RX 135/95
RX+ 155/105

 

Love the competitive spirit shining through between Lacey, Charles and Phil at the last partner WOD!
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Wednesday, April 28th, 2015

WE KNOW WE LOVE IT, BUT WHAT IS CROSSFIT ANYWAY?

CrossFit HQ defines CrossFit as “Constantly varied, high intensity, functional movement.” Wow, that’s a lot of big words. Let’s break it down further and see what what’s really driving our obsession.

CONSTANTLY VARIED – our workouts are constantly changing never allowing our bodies to get comfortable or our minds get bored. This variety encourages us to develop a wide breadth of skills and constantly challenges us. This variety helps us avoid plateaus in our training as well. We display this variety by using different movements, different time domains, different orders, and any number of other variables.

HIGH INTENSITY – the concept of high intensity can be applied to CrossFit in two ways. The most obvious way it can be applied is that focus and effort we put into our workouts. Intensity however for Crossfit’s HQ’s definition can be seen from a more scientific way, as we define it as our ability to display power which is Force X Distance / Time.

Let’s say I get the 200 pound bar from the ground to my shoulders by cleaning it. The distance from the ground to my shoulders is 5 feet and it look me a blazing single second to execute this move. Hang on, I was told there would be no math! OK, I will do it for you. That one move gave of 1000 Foot Pounds Per Second (200 pounds X 5 Feet / 1 Second ) of work. This is the goal of CrossFit – moving large loads great distances in short periods of times. We vary the loads in infinite numbers of ways using gymnastics (body weight moves like pull ups, pushups, and squats), weight lifting (using objects like kettlebells and barbells), and body weight conditioning movements like rowing and running (we call these monostructural exercises). As you can see we apply our variation to how we express high intensity exercise.

FUNCTIONAL MOVEMENT – the movements we see in life. We are constantly seeing versions of deadlifting, squatting, lunging, pressing and other CrossFit movements in life. How often do you do a curl in life other than having a beer? These movements have a tremendous benefit in our training as they promote neurological and hormonal responses that lead to strength, coordination, balance, core stability,  agility, and mobility gains. These moves prepare us for life.

 So if anyone asks you why you CrossFit, you can go on and on about the amazing community, the intense workouts, the high you feel afterwards and more.  Or just tell them “I want to be fit FOR LIFE”!

SKILL WOD

10 Pull ups (can be kipping, strict, static holds, negatives and any variety of exercises)
10 GHD Sit ups
4 Rounds

 

WOD

400 M Run
30 Cal Row
25 KB Swings
3 Rounds
25 min Cap
Fitness 35/26
RX 53/35
RX+ 70/53

 

the calm before the storm…
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