Daily WOD

Sunday, January 24th, 2016

UPDATE!

OPEN GYM FROM 3 PM TO 5 PM

 

 

WE ARE HOLDING OUT HOPE FOR OPEN GYM

OPEN GYM at some point today (Sunday) is the goal. We are shooting for 3 PM.

Check the blog and Facebook for possibly evening/afternoon hours. 

Saturday, January 23rd 2015

FRIDAY 5:30PM CLASS AND ALL SATURDAY CLASSES CANCELED

kettlebell_snow

Nothing makes us feel worse than canceling a class.  We pride ourselves on never being closed BUT, safety (inside and outside the box) is always our number one concern.  We are hoping to be up and running on Sunday for Open Gym (and maybe even run a class) but may have to modify the schedule and do it later in the day if the roads aren’t cleared. We will be providing real time updates on social media and here on the blog (yes, updates WILL happen at times other than 8:01p!)  Stay tuned… and thanks in advance for understanding!

REGISTER FOR THE OPEN

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!

 

Way to open those hips Mike T!  Awesome work…

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Friday, January 22nd 2016

SNOW UPDATE!

The governor has declared a start of emergency starting at 7 PM tonight. At the very least I am going to have to cancel the 6:30 PM class and I am afraid the 5:30 PM is in danger as well. I have every intention to run the 4:30 PM class tonight as people need to get there CrossFit in!

SNOW!?  NOW WHAT? 

kettlebell_snow

Some important programming notes due to the pending storm:

  1. Since Saturday looks like a horrible day and we still want all parents to be able to get their workout in… we are doing sitter coverage FRIDAY @ 5:30pm instead of Saturday at 9a.  Make it a date night.  Bring a spouse or bring a friend.  Get out of the house and get in a good sweat before we all get cooped up this weekend.  It is an AWESOME workout (see below!)
  2. We pride ourselves on never being closed (especially when schools and other gyms are)  BUT, safety (inside and outside the box) is always our number one concern.  We are hoping to be open on Saturday but if the forecast is correct with over a foot of snow and 50mph winds, we likely won’t open. Trust us, we’d MUCH rather be at the gym in a wide open space moving around than trapped inside the house.  We will be providing real time updates on social media and here on the blog (yes, updates WILL happen at times other than 8:01p!)  Stay tuned…

 

REGISTER FOR THE OPEN

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!

 

PARTNER WOD

 

With a running clock:

From 0-10 minutes

“Double Grace”

60 Clean and Jerks for Time

Fitness: 95/65

RX: 135/95

RX+: 155/105

From 10 to 30 minutes

“Cindy”

5 Pull ups

10 Push ups

15 Air Squats

**The only rule is one partner working at a time**

The most efficient way to do Cindy would be Partner A does the pull ups, then the Partner B does the push ups, Partner A does the Squats, Partner B does the pull ups….

Coach Brittany warming up a packed evening class.  Great demonstration… and Wes looks like he’s impressed!

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Thursday, January 21st 2016

THE CROSSFIT OPEN : REGISTER NOW 

 

Tis the season!  The CrossFit Open starts on FEBRUARY 25TH!  We are hoping for 100% participation this year and because it is scalable now, anyone can do it.  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  We would say… “you’ve completely missed the point of the Open”.  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games) called the CrossFit Open.  

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday (instead of the Partner WOD) we will do that week’s Open Workout as our WOD. Trust us, those five weeks are our community at its finest!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open
1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; and you lift something or do a movement  you didn’t think possible for the first time.
2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you.
3. The Open is a world wide competition.  It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.
4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.
5. Last year a scaled division was added, you don’t don’t need to be elite to participate. You can do it even if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball (says Coach Brian).
7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?
8. It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like.
10. You will be inspired by others and you might inspire someone else.
BONUS: Masters division! Some of us have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters.  It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!

STRENGTH WOD

8 RDLs (focus on form here, not weight)

15 Hip extensions on the GHD

WOD

30-20-10

Deadlift

Toes to Bar

Fitness: 155/105

RX: 185/125

RX+: 225/155

Pete got through each set with this giant weight on his back. Amazing…

IMG_9038

Wednesday, January 20th 2015

WEDNESDAY WINS

Every Wednesday we take a moment to celebrate the victories (both big and small) we have as a result of hard work and support of the community.  Today, we shine a light on Kyle M:

IMG_8936  

In terms of his CrossFit journey, it’s only been a short one (a member since Thanksgiving). But the progress is astounding!  He’s hitting the mark on so many fronts we had to share. This is not only an inspiration for our newer members, but for ALL of us!

SEEING RESULTS OF CLEAN EATING:

While he didn’t go into the Clean Eating Challenge trying to lose weight (we often say the scale can be a big distraction from other gains you are making), but as of Tuesday morning he’s down 11 lbs.  Started at 220, he’s now down to 209 (and has gone down a pant size in the waist). His new goal is to get under under 200.

INCREASED PERFORMANCE:

Like all of us, in the beginning every WOD was scaled.  Now he’s doing prescribed “Fitness” for every workout (even if his times are slower).  For some of the WODs, he’s even got his eye on RX now.

REACHING GOALS:

After foundations, he made a comment to Brian that his first big goal was to do a pull up. He’s never been able to do them so was pretty stoked that the pull up cycle started in December. And he’s definitely improving. Even though he doesn’t have it unassisted quite yet, he feels much stronger and more active in all his movements involving the pull up bar.  He went from a green band to a red band since we started a few weeks ago.  CRAZY PROGRESS!

RECOVERING FASTER:

One of the tell-tale signs you are becoming more fit is when your recovery cycles get shorter.  YES, we will all be sore (we work hard every day!) but if you remember back to when you first started you probably recall being tired and sore after every WOD.  Now he’s finding that getting back into the box for the next WOD is actually helping work out some soreness.  And now, sure he’s tired after a WOD, but has huge amounts of energy for the rest of the day.  He (and we) attribute this to his better eating and gains in his conditioning.

VIRTUOUS MOVEMENT:

In CrossFit, “virtuosity” is described as “doing the common uncommonly well”.   Kyle says that he is very conscious of how he performs day to day activities and tries to mimic CF movements.  For example, moving or lifting things, he tries to replicate a dead lift, or a snatch, or a clean. When I pick my son up, he thinks of a goblet squat.  THIS IS FUNCTIONAL FITNESS.  THIS is why we train the way we do!

He also works hard at it; he’s been practicing double unders in his garage at home whenever he has a few free minutes. He did 3 unbroken the other day and just did 100 singles unbroken.  HUGE progress (so many can relate to the doubles struggle!)

POWER OF COMMUNITY:

And he also had this to say… “As much as my results are mine physically, they’re also indicative of the strength of the entire cove community whose support motivates me to keep pushing myself. “

 Thank you for sharing Kyle… and please congratulate him when you see him!

THE CROSSFIT OPEN IS COMING! 

It is official!  The Open starts FEBRUARY 25TH! For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games).

The Open has become a HUGE deal for the Cove.  Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  It is our community at its finest!

We are hoping for 100% participation!  We will have a LOT more to say on this in the coming days so stay tuned if you need convincing.  But if you don’t… here’s the link to sign up!!

 

STRENGTH WOD

Take 15 minutes to find a heavy load with this complex

1 Power Snatch + 2 Hanging Power Snatch

(Build up in weight)

WOD

30 Cals (on the rower)

15 Hanging Power Snatch

25 Burpee Box Jumps

15 Hanging Power Snatch

30 Cals (on the rower)

-For Time-

Fitness: 95/65 (18/10)

RX and RX+: 135/95 (24/20)

Tricia! Flying through the air with greatest of ease…

IMG_9060

Tuesday, January 19th 2016

PULL UP CYCLE IS WORKING!

We saw some amazing improvements… and we’re not even done yet!  People dropped to lighter bands (or to none at all), got more reps in or traded pull ups for chest to bars.  This kind of progress in such a brief time is nothing short of incredible.  Keep up the good work and get excited for the pull up re-test in the near future!  Getting to the gym on pull up skill days is really important — but if you can’t make sure you make it up on your own.  Trust us, you WILL see a marked difference.

CROSSFIT KIDS IS COMING! 

We have had some wonderful CrossFit Family classes the last two weeks and it is clear some of the kids have a knack for this!  With that said, we are now starting up our Cove Kids program for ages 6 to 11.  There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).  The classes run each Thursday at 4:45pm. We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! 

If you have any questions or are interest in signing up your child please email us at info@CrossFitCove.com

(and Saturday will have a regular 10am class again; NO Family WOD this Saturday!)

 

ONE YEAR ANNIVERSARY BASH 2/6

 

The Cove turns one on February 2/2 and we thought it only appropriate that we throw a fun and fabulous anniversary party!  It’s on a Saturday night at 7p so book the sitters now (sorry, we love the kiddos, but this is grownups only!).  Think dancing, drinking and light apps (instead of WOD-ing, sweating and protein shakes).  Family and friends are welcome! Please take a moment to sign up for the event so we know who’s coming and can plan accordingly.  And for those of you not on FB, just shoot us a note and we’ll add you to the list!

 

 

STRENGTH WOD

Front Squats 

6/6/6 (same weight across)

(Yes, we did the same thing last week…go heavier this week!)

WOD

(10) 50 M Shuttle Sprints (50M = down and back). Touch the ground at each cone/tape.

20 KB swings

30 Goblet lunges

3 rounds

Fitness: 35/26

RX: 53/35

RX+: 70/53

This is why the Cove is such an amazing place; our foundations athletes were not only cheered on, but assisted by our veterans.  What a great community example to set!

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Monday, January 18th, 2016

NOTE: WE ARE RUNNING A FULL REGULAR SCHEDULE MLK DAY

CROSSFIT KIDS IS COMING! 

We have had some wonderful CrossFit Family classes the last two weeks and it is clear some of the kids have a knack for this!  With that said, we are now starting up our Cove Kids program for ages 6 to 11.  There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).  The classes run each Thursday at 4:45pm. We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! 

If you have any questions or are interest in signing up your child please email us at info@CrossFitCove.com

(and Saturday will have a regular 10am class again; NO Family WOD this Saturday!)

ONE YEAR ANNIVERSARY BASH 2/6

 

The Cove turns one on February 2/2 and we thought it only appropriate that we throw a fun and fabulous anniversary party!  It’s on a Saturday night at 7p so book the sitters now (sorry, we love the kiddos, but this is grownups only!).  Think dancing, drinking and light apps (instead of WOD-ing, sweating and protein shakes).  Family and friends are welcome! Please take a moment to sign up for the event so we know who’s coming and can plan accordingly.  And for those of you not on FB, just shoot us a note and we’ll add you to the list!

 

 

SKILL/STRENGTH WOD

EMOM for 8 min

8-10 pull ups

(Repeat from December 16th, try to get a few more this week)

WOD

3 Power Cleans 

3 Sit ups

6 Power Cleans

6 Sit ups

9 Power Cleans

Climb the ladder for 9 minutes

  

Fitness: 95/65

RX: 11575

RX+: 135/95


Sunday, January 17th 2016

OPEN GYM 9A – NOON

Thanks to all that came to the 10am family class. It was such a fun group and EVERYONE did great!  That’s a wrap for January classes but we will pick it back up again in February.  But if anyone’s child had fun and wants more, we are doing a CF Kids series in February (see below!)

CROSSFIT KIDS THIS FEBRUARY!

CROSSFIT KIDS:  Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY!  We are excited to launch this new program and are asking for a nominal fee for participants.  Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30).  We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!

Larry’s training the next generation of Jackons for the CrossFit Games…

IMG_9101

  

Saturday, January 16th 2016

FAMILY CROSSFIT CLASS 10AM SATURDAY: NO REGULAR 10AM CLASS

Today we will be running another FREE CrossFit Family class at 10am.  This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!

STRENGTH WOD

Front rack lunge 

8/8/8/8 (same weight across)

 

 WOD

20 KB swing 

15 Back Squats (bar comes from the rack)

20 Push ups

3 Rounds

Fitness: 135/95 (35/26)

RX: 185/125 (53/35)

RX+: 205/135 (53/35)

 

Coach Anna with an AWESOME WOD face doing some heavy cleans!

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Friday, January 14th 2015

ROWING CHALLENGE (RETRACTION)

The 50,000 meter club didn’t include a very important member yesterday!

jonathon

The editors of the Cove Daily WOD blog apologize to Jonathan, his friends and family for leaving him off the list.  

PALEO POTLUCK THIS FRIDAY 7:30P

The Paleo Pot Luck will be at the gym tonight directly following the 6:30p class.  We posted the event on the Cove Club FB page so feel free to add whatever dish you are bringing. Come get a Partner WOD in and have dinner with your fellow “clean eaters”!  As always, family and friends are welcome!

Just a head’s up that we are wrapping this round of Foundations classes at the same time. Please encourage any new faces to stick around and join us. It will be a busy night at the Cove and we want them to feel the power of this amazing community!

FAMILY CROSSFIT CLASS 10AM SATURDAY

On Saturday we will be running another FREE CrossFit Family class at 10am.  This means the 10am regular class will NOT be happening, so please come to either the 9a (with kid coverage) or 11a instead!

WOD

2 Shuttle Sprints

6 Power Cleans

12 Rounds

Rest 2 minutes

4 Deadlifts (change weight for deadlifts)

12 Cals

12 Rounds

1 Partner does a round then the next partner does a round.

Fitness: 95/65  (135/95)

RX: 135/95 (185/125)

RX+: 135/95 (225/155)

Holy Wall Balls!

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