Daily WOD

Wednesday, February 17th 2016

FREE FOUNDATIONS NEXT WEEK!

If anyone has friends or family on the fence in terms of trying CrossFit at the Cove, this is an easy and no-risk way to try it out!  We will run classes on Monday, Wednesday and Thursday of next week (each class is at 7:30pm). We cover different movements at each session, so it is also a great opportunity for members to come and take a class if you want a refresh.  Our session focus is as follows:

Monday: Squats and Presses

Wednesday: Deadlifts and Cleans

Thursday: Snatches and Pull Ups

Thank you in advance for your continued support of the Cove and growing this amazing community!

THE SPLIT JERK CYCLE 

We are off to a great start and really excited for the coming weeks. We saw some big numbers go up already, and with continued work on speed, agility and building strength we feel confident we are going to some massive growth when we retest. 

 

STRENGTH WOD

20 Second Hollow Hold

10 Glute Bridges

Front Rack Stretch with a Band

4 Rounds

WOD

12 Front Squats

14 Burpees over the Bar

24 Sit ups

3 Rounds

 

Fitness: 115/75

RX: 155/105

RX+: 185/125

 

Cove Coaches Tip:  The Front Squat weight is heavy today.  The set of 12 does not need to be unbroken, but you should be getting 4-6 reps every time you pick up the bar.

 

Brooke works hard every time she comes and man, can she squat heavy!

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Tuesday, February 16th 2016

TRAINING CYCLE UPDATE

A huge congrats to all that re-tested their pull ups Monday.  We saw some amazing strength (and form) gains and people had some huge breakthroughs. 

We had people downgrade bands or lose bands entirely.  And some who went RX the first go-around shaved LOTS of time from their scores.  It is clear that when you come often, embrace the programming and work hard, magic happens!

We will continue to work on pull up efficiency and strength (as it is such a core movement) but we are also shifting into a NEW strength cycle!  Drum roll please…

THE SPLIT JERK CYCLE STARTS TUESDAY!

While our general philosophy is to build your overall fitness through our everyday CrossFit training (constantly varied, functional movements performed at high intensity) we also believe in focused training.  That is, focusing on movements that tend to be a weakness, could require more skill or that will assist in other aspects of your training.  

We’ve done strength cycles for the Power Clean, Squat Clean, Deadlift, OHS and Back Squats (to name a few) and now we focus our attention on the Split Jerk.  We chose this because it requires terrific speed and agile footwork to be successful and we, as a gym, need to build those capacities. It also requires significant core strength to hold a heavy load overhead, so it is so much of a total body demand than just “putting something overhead”.  Lastly, the change in direction to drive yourself under the bar is something that translates to many of our lifts (the snatch and clean, to name a few).

Today we will determine a new One Rep Max Split Jerk (coming off the rack) so you are not limited by you ability to Clean.  We look forward to working with all of you during the coming weeks to master the Split Jerk!

Oh, and in case you hadn’t heard you can sign up for the Open at  CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)!

 

STRENGTH WOD

Take 15 minutes to find a 1 RM Split Jerk

**Work on footwork and dive under the bar, every single time.**

 

WOD

In 3 Minutes

____ Double Unders

Max Power Cleans

Rest 1 Minute

In 3 Minutes

____ Double Unders

Max Shoulder to Overhead

Rest 1 Minute

In 3 Minutes

____ Double Unders

Max Clean and Jerk

Fitness: 95/65 (25 Doubles or 100 Singles) 

RX: 115/75 (50 Doubles) 

RX+: 135/95 (75 Doubles) 

Cove Coaches Tip: You should have 1:30 to 2:00 minutes for the barbell work.  If the doubles take you 2:00 minutes, please scale down.  The aim is to work barbell cycling while fatigued today.  You will be tired coming off the rope but keep good form and technique and try to hold on and string reps together.

 

The kettle bells anxiously await their athletes to take them for a walk…

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Monday, February 15th 2016

COMPETITION: LOVE IT OR HATE IT?

Most people have a visceral reaction to the word “competition” one way or another.  Some love to stalk the white board daily.  Some love to race the clock and crush previous WOD times.  And some even take themselves outside of the box and see how they fare in an actual competition.

Then there’s the people who couldn’t care less who’s top of the white board. Or what the clock says.   And they are more than happy coming in, generating a good sweat and going on about their day.

BOTH ARE GREAT.  One is not better than the other; as long you are motivated come (because when you come you WILL see results)!

But now there’s the CrossFit Open.  Which, technically speaking, is a “competition”. And we’re asking for 100% participation.  And if you’re the latter type of athlete above you’re probably saying to yourself “You just said I don’t need to be competitive. Don’t you get I don’t like to compete?!”.

Although some might see the Open as the workouts that qualify people to the CrossFit games, that really is only for the absolute elite athletes. For the normal CrossFitter the games are just a series of really great workouts with the people that you love to workout with. And FYI, the Open WOD will be something we do every Friday as the day’s WOD, so in reality, you are all doing the Open in a way!   But why we want you to register is that it’s a time to test yourself to see where your relative fitness is right now. It might be a world wide “competition” but in our mind it is just another way to benchmark your own fitness.  One of biggest differentiators of CrossFit is that we track data to show improvement.  It’s not data to be competitive, it is data JUST TO SHOW YOU THAT YOU ARE GETTING FITTER!

 
Most importantly the Open is a time for people to push together. When we think of the magic of CrossFit it is in that we are all are suffering together and somehow find a way to laugh when it is over. It’s that togetherness that is the special sauce that allows people to do more with their bodies than they ever thought possible.
 
This year we are spicing up the competition by doing our intramural league. It is an internal “competition” that doesn’t measure itself on reps or time rather on participation, heart, creativity and the spirit of community. The idea of signing up for the Open might feel REALLY outside your comfort zone or fall squarely against your feelings about the word “competition” generally speaking… but think of all things you have already tried here at the Cove and how you felt about yourself afterwards. This is just another challenge that will make you stronger… mentally and physically.  Let’s lose the word “competition” entirely.  Let’s just call it a “Friday Night Lights WOD”.  One with super-sized high fives and tons of laughing during AND after.  Oh, and beer.  
 
You can sign up for the Open at  CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)

 

STRENGTH WOD

Re-Test: 30 Pull ups for Time

We did this on December 1st so we should see some great results from this!

Try to either use the same band (if you used bands last time) or drop to a lower band and come close to your time.

 

 

WOD

40 Seconds On 20 Seconds Off Each Movement:

Jumping Lunges

20 M Shuttle Sprint = 1 Rep

Burpees

KB Swings

Cals on the Rower

1 Min Rest

4 Rounds

 

Score = Total Reps

Fitness: 35/26

RX: 53/35

RX+ 70/53

 

Cove Coaches Tip: Go all out on the 40 seconds as you will have 20 seconds to recover and move on to the next station.  Avoid “gaming the reps” and the movements.  What we mean by that is (for example) going slow on the sprints to save energy and time for the rower.  It will lead to an extra rep in today’s workout, but a less effective workout and stimulus.  Who wants that!?  Remember, its not about competition, its about getting fit 😉

 

Our “WODFather” (co-owner, head coach and programmer!) Geo Rockwell looking on proudly at our anniversary bash.  We can’t thank him enough for his incredible programming, continuous drive for excellence and for helping make the Cove what it is today.  

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Sunday, February 14th 2016

HAPPY VALENTINES DAY!

(and open gym is from 9a- Noon)

Whether you love the barbell, kettle bell or a good ‘ol burpee, come on in and show them your love on this special day!  Let’s offset that box of chocolates with a make up WOD or some skill work.  We’ll be there!

Our Anniversary Bash “BEST WOD FACE” winner Chris B. proves that no matter what the implement, he does NOT disappoint…

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Saturday, February 13th 2016

REMINDER: SITTER COVERAGE 9A CLASS

We love how many families are taking advantage of the sitter coverage and we are considering expanding coverage even further. Stay tuned for more!

THE OPEN JUST TWO WEEKS AWAY!

We are seeing an uptick in sign ups so it is clear the Cove Captains are doing a great job stirring the pot and recruiting new Open athletes!  We are hoping for 100% participation so please please sing up!  It’s a great experience for everyone in the community and you don’t want to miss out. And it’s only 20 bucks.  Don’t make Lindsey, William, Allie and Justin track you down…
Sign up for the CrossFit Open- HERE.
Make sure you Select CrossFit Cove as your affiliate and your team!

 

STRENGTH 

15 Minutes to find a heavy weight in this complex:

1 Power Snatch + 2 Overhead Squats 

WOD

15 Air Squats

10 Deadlifts

5 Hanging Power Snatch

6 Rounds

Fitness 95/65

RX: 115/75

RX+: 135/95

COVE COACHES TIP: This workout is all about the hanging power snatch. The air squats should be quick, but they will catch up to you.  The deadlifts will be light, but focus on good form here not speed.  The hanging power snatch should be a weight that you can do 5 in a row with for the first 3-4 Rounds

Yes, Steve M. did this from a seated position. Can’t imagine what he’ll get to when he can use his momentum!

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Friday, February 12th 2016

THE OPEN JUST TWO WEEKS AWAY!

We are seeing an uptick in sign ups so it is clear the Cove Captains are doing a great job stirring the pot and recruiting new Open athletes!  We are hoping for 100% participation so please please sing up!  It’s a great experience for everyone in the community and you don’t want to miss out. And it’s only 20 bucks.  Don’t make Lindsey, William, Allie and Justin track you down…
Sign up for the CrossFit Open- HERE.
Make sure you Select CrossFit Cove as your affiliate and your team!

 

PARTNER WOD

Cals Row

25 M Sprint (=1 Rep)

12 min AMRAP

Rest 2 minutes

KB Swings

Burpees

12 min AMRAP

Fitness: 35/26

Rx: 53/35

RX+: 70/53

One person works at a time.  Teams must complete at least 1 rep of each movement.

Score = total reps

COVE COACHES TIP:  There is a LOT of strategy required for this WOD. There are no guidances on how many reps of each movement you need to do, only that you do at least ONE of each movement. If you are great at swings and your partner loves burpees, then load up the volume accordingly!  It will be fun to see how people break this down as there’s a ton of freedom around how to pull it off!

We love working with the next generation of CrossFitters at the kid’s program.  Just like the grown ups, after the WOD we stretch and just lay there!

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Thursday, February 11th 2016

CROSSFIT KIDS TOMORROW @ 4:45P

We are excited to have the kids back for the second CF Kids class at 4:45 Thursday.  We will still be having Open Gym at 4:30 but we ask that you be respectful of the kids (and the instruction) happening.  If you can be flexible with where you work and can tolerate “Kidz Bop” instead of Jay-Z, it should be a win-win!  Thanks in advance for your understanding.

THE OPEN IS COMING TO THE COVE

The Cove Captains are doing a great job stirring the pot and recruiting new Open athletes!  We are hoping for 100% participation so please please sing up!  It’s a great experience for everyone in the community and you don’t want to miss out. And it’s only 20 bucks.  Don’t make Lindsey, William, Allie and Justin track you down…
Sign up for the CrossFit Open- HERE.
Make sure you Select CrossFit Cove as your affiliate and your team!

 

STRENGTH WOD

Back Squat 8/8/8/8

**All sets should be heavy;  you should only be able to go up 20-30 lbs from set 1-4**

 

WOD

21-15-9

Front Squats 

Pull Ups

 

Fitness 95/65

RX 115/75

RX+ 135/95

 

COVE COACHES TIP:  The first set of front squats should be unbroken. This workout is a sprint (under 9 minutes, ideally below 7).  We want to work hard and fast from the start. Stay in the middle of your foot on the squats and keep your chest and elbows up.  For the pull ups work in big sets, whatever that means for you.

Cannot wait to watch Allie B test a one rep max box jump some day.  She’s floating about a foot above those plates!

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Wednesday, February 9th, 2016

THE OPEN IS COMING TO THE COVE

Sign up for the CrossFit Open- HERE. Make sure you Select CrossFit Cove as your affiliate and your team!
 
The Cove has twelve people currently signed up and that is unacceptable. It’s a great experience for everyone in the community and you don’t want to miss out. It’s only 20 dollars!

STRENGTH WOD

Push Press + Pause Push Jerk (pause in the bottom of the dip, then push jerk) 

12 minutes to find a heavy load then hit that 3 more times.

COVE COACHES TIP: The Pause Push Jerk allows us to focus on a good tight upright position before we look to explode into our jerk.

WOD

7 Push Press

10 Sit ups

20 double unders 

10 min Amrap 

Fitness 95/65

RX115/75

RX+:135/95

COVE COACHES TIP:  We are looking for a weight on your push press that you can go unbroken for a majority of the workout. This is a bit of a longer workout (by CrossFit standards) so pick a weight you move quickly. 

The guys after last years final CrossFit Open workout in 2015. 

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Tuesday, February 9th 2016

EXPECTING MORE SNOW

 

Stay tuned to the blog and FaceBook for any scheduling updates.  As of now we are planning on running a normal schedule tomorrow but, as always, safety of our athletes and coaches is the number priority.  We’ll do everything in our power to be open despite the snow so you can shake that cabin fever and get a sweat on!

 

GREAT JOB ON PALEO RETEST!

Congratulations to everyone who did the Paleo Retest today.  We saw some amazing gains over such a short period of time — it was truly incredible!  A few highlights included Mike U. taking almost 90 seconds off his time AND upping his wall ball from 14b to 20lb.  New(ish) member Alan M. went from a 45lb barbell to 95lb, upped his wall ball to 14lb (from 10) AND took 30 seconds off his time.  And (soon to be) Coach Maria upped the weight by 20lbs and still shaved a minute off.  There were wins across the board and too many to mention all of them — all in all, a GREAT day for the Cove athletes!

If you didn’t get a chance to come in and retest, come on in during open gym or do the WOD during a regular class time to see how you’ve improved!

 CROSSFIT OPEN
“INTRAMURAL LEAGUE”

 

The Open is just around the corner and we really want to mix things up this year and encourage EVERYONE to participate.  Here’s the plan:

For those of you not aware,  The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 26th we will do all the workouts at the Cove on Fridays.  This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class.  That means we do a big team WOD event, we act as judges for each other and hang around for drinks after.  Maybe we can even bust out the disco ball.

Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open.  You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted.  Show up, do your best, and put in your score.  The twist this year is that we will be creating mini teams within our own Cove community.

 

How it works: You sign up for the Open via the CrossFit Games Site – and select CrossFit Cove as your home box.  Once you are registered we will put you on a team.

 

We are assigning four team “captains” to head up four different teams.  These captains will be actively recruiting you to sign up for the Open. You MAY end up on their team, you may not… their job is to make sure we have the biggest representation possible for the Open.

 

THEN we assign the teams.  Each week we will meet at the Cove on Friday night to complete the WOD with your team.  You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:

 

  1. Show up on Friday night to participate and enter a score (2 points)
  2. Enter a score, even if it is not Friday night (1 point)
  3. Best Selfie Submitted via Team Captain (weekly) (5 Points)
  4. Spirit of the Open (weekly) (5 points)
  5. Best team name
  6. Best social media presence

(many of these will be judged by the Cove coaches each week!)

 

Our four team captains are: 

–       Justin Fontaine

–       Lindsey Black

–       William Stewart

–       Allie Bradley

We’re all coming after you, so get ready to sign up!!!!

 

SKILL WOD

1-2 Rope Climbs 

10 Bird Dogs (pause two seconds on the top)

20 Second Hollow Hold

3 Rounds 

WOD

 2 Minutes On, 2 Minutes Off:

In 2 Minutes:
18 Deadlifts
Max Box Jump overs (with remaining time)
Rest 2 Minutes
4 Rounds
Fitness: 135/95 (20/18)
RX: 185/125 (24/20)
RX+: 225/155 (24/20)
 

COVE COACH’S TIP:  Each round of Deadlifts (18 reps) should be unbroken so find a weight that you can MOVE QUICKLY.  Because rest is built in, it should be a SPRINT during the work intervals.  Hips do NOT need be open at the top of the box, so stay in a nice low squat on the top of the box with a quick touch of the two feet and get right to the other side.  As always, take a moment to shake the legs off once you finish the deads to insure you don’t stumble on that first rep!

Lena R. and Maegan D. make seated box jumps look EASY…

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Monday, February 8th 2016

BACK TO IT MONDAY!

 

Once again, thank you to EVERYONE who came out to support us for the Anniversary Bash. And for those of you who couldn’t be there, we felt you in spirit!  It was so much fun to hang out with the community in an entirely different way — and we hope to do it more often. You people clean up NICE!

And we are so thankful and appreciative of the incredibly thoughtful and generous gifts.  We are so touched (and a bit overwhelmed) by it all.  So now we turn our focus forward and build toward an even better year TWO!  

 

 CROSSFIT OPEN
“INTRAMURAL LEAGUE”

 

So we know when we activate the power of this community (see above as an example), anything can happen.  The Open is just around the corner and we really want to mix things up this year and encourage EVERYONE to participate.  Here’s the plan:

For those of you not aware,  The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 26th we will do all the workouts at the Cove on Fridays.  This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class.  That means we do a big team WOD event, we act as judges for each other and hang around for drinks after.  Maybe we can even bust out the disco ball.

Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open.  You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted.  Show up, do your best, and put in your score.  The twist this year is that we will be creating mini teams within our own Cove community.

 

How it works: You sign up for the Open via the CrossFit Games Site – and select CrossFit Cove as your home box.  Once you are registered we will put you on a team.

 

We are assigning four team “captains” to head up four different teams.  These captains will be actively recruiting you to sign up for the Open. You MAY end up on their team, you may not… their job is to make sure we have the biggest representation possible for the Open.

 

THEN we assign the teams.  Each week we will meet at the Cove on Friday night to complete the WOD with your team.  You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:

 

  1. Show up on Friday night to participate and enter a score (2 points)
  2. Enter a score, even if it is not Friday night (1 point)
  3. Best Selfie Submitted via Team Captain (weekly) (5 Points)
  4. Spirit of the Open (weekly) (5 points)
  5. Best team name
  6. Best social media presence

(many of these will be judged by the Cove coaches each week!)

 

Our four team captains are: 

–       Justin Fontaine

–       Lindsey Black

–       William Stewart

–       Allie Bradley

We’re all coming after you, so get ready to sign up!!!!

 

PALEO RETEST WOD

Today’s WOD is the retest of the Paleo Challenge WOD.  We are so impressed by those who participated and its clear you’ve already made great gains. Please know that there are a LOT of different ways to ‘show improvement’ performance-wise (faster times, using more weight, more sound movement) so don’t get caught up in it.  Just get after it!

SKILL WOD

40 Strict Pull ups with a 2 second pause at the top of each rep

(try to complete in the least amount of sets as possible) 

(every time you drop complete a 20 second hollow hold)

-Not for time just for skill-

WOD

15 Wall Balls

9 Burpees (touch a target)

6 Power Cleans

6 Rounds

(Should be between 10-15 minutes, we will cap it at 18)

Fitness: 95/65

RX: 155/105

RX+: 175/115

COVE COACH’S TIP:  Start this workout under control and do not let your heart rate spike after 1 round. Move at a good pace, but have some in the tank for a sprint at the end.

Welcome Bobby R. to the Cove!  You can’t see his face, but look out for that air squat.  Pretty great for one week in…

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