Daily WOD

OPEN GYM 9A – NOON

Were you a little bad last night at the Cove One Year Bash?

Maybe you need to atone for your sins with some burpees for open gym.

Friday, February 5th 2016

TOMORROW IS THE ANNIVERSARY BASH!
We can’t wait to have all of you here to celebrate our one year anniversary.  This place is what it is because of YOU and we are so grateful for each and everyone one of our athletes!
 
Please note we will be serving light apps and drinks, so plan on having some dinner beforehand.  Several people have asked what they can bring.  We will have beer, wine and “Cove Crushes” on hand.  There will be some light apps (think cheese/veggie trays and other finger foods) so if you insisted on bringing something, a snack to add to the food table or drink of your choice would be awesome.  NOT NECESSARY AT ALL, but for those of you who have asked — consider yourself answered.
 

 

 THANK YOU TO OUR COVE KIDS!

We had a ball at our first CrossFit Kids class on Thursday.  We can’t wait to watch them progress over the series of classes and are excited for next week.  Watch out parents… our kids might put us to shame SOON!

 

PARTNER WOD

(one partner working at a time)

40 Pull Ups 

50 KB Swings

60 Sit Ups 

70 Air Squats 

3 Rounds 

Fitness: 35/26 

RX: 53/35

RX+: 70/53

COVE COACH’S TIP:  Don’t go to failure on any given movement before you hand off reps to your partner.  This is meant to be a ‘sprint/rest/sprint/rest’ interval WOD and if you push one rep too far or get to failure, you won’t be able to recover properly while your partner works.  Know your own strengths and learn those of your partner.  Reps do NOT have to be split evenly for each movement.  If you struggle with pull ups but can rock sit ups, split the workload accordingly. Break up the volume in small manageable sets and know that you’re partner is there to HELP you… not there as someone you need to impress!

This photo epitomizes the fact that CrossFit IS for everyone.  Steve M. (a dad), Justin M. (his son) and Brittany H. (pregnant with her future CrossFitter) all rocking the box jumps!

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Thursday, February 4th 2016

Not sure if you’ve noticed, but we’ve added a “Coach’s Tip” to the bottom of every WOD.  As we develop the programming for the Cove, there is a LOT of thought and attention put into not just each individual workout, but how they build on each other day after day, week after week, month after month … (you get the idea!)

The from the time domains to the movements to the strength cycles we take on… there is a method to the madness!  We are striving to provide you with more context around the whys and hows of the programming because we believe that better informed athletes make, well, better athletes!  So, we have added the Coach’s tip as a daily dose to give some insight into the methodology and goals of that day’s workout.

 TWO MORE DAYS UNTIL THE ANNIVERSARY BASH!
We are blown away by everyone’s excitement for Saturday night.  It looks like we’ll have around 75 people coming so you will finally be able to meet all of those people you’ve only seen on the WhiteBoard!  Those crazy 5:30am people?  Yep, they’ll be there.  Those night owls who only make the 7:30p? Yep, they’ll be there too.  Excited to have people cross time zones and get to hang out as one big group!
Several people have asked what they can bring.  We will have beer, wine and “Cove Crushes” on hand.  There will be some light apps (think cheese/veggie trays and other finger foods) so if you insisted on bringing something, a snack to add to the food table or drink of your choice would be awesome.  NOT NECESSARY AT ALL, but for those of you who have asked — consider yourself answered.
 

 

 KID’S CLASS IS AT 4:45 TODAY!

Please keep in mind we are running our kids’ class today at 4:45 (through 5:30).  If you are coming in for open gym, please do your best to keep out of the way and not drop a ton of heavy weight while we are working on instruction.  Thanks in advance!

 

SKILL WOD 

Take 12 minutes to find a heavy clean and jerk

(Should not be your max, just heavy) 

WOD

21-15-9

Power Clean 

Front Squat 

Push Jerk 

Fitness: 95/65 

RX:115/75

RX+:135/95

COVE COACH’S TIP:  Don’t be afraid of going heavy for the “Strength WOD”. It helps your nervous system get prepared for the Metcon. If you can hit a heavy clean and jerk it will make the cleans and push jerks feel “lightish”. CrossFit is comprised of many excerises that hit a few key movement patterns.  Today’s workout is a great ‘triplet’ that works a “pull” (clean), the “push” (the jerk overhead) and a “squat” (front squat).  You’ll see we work these patterns through all types of movements from burpees to pull ups, but today we are ALL BARBELL (because you missed it so much in Wednesday’s WOD)!

Early bird Michael U. getting his mobility ON!

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Wednesday, February 3rd 2016

 THREE MORE DAYS UNTIL THE ANNIVERSARY BASH!
We are blown away by everyone’s excitement for Saturday night.  It looks like we’ll have around 75 people coming so you will finally be able to meet all of those people you’ve only seen on the WhiteBoard!  Those crazy 5:30am people?  Yep, they’ll be there.  Those night owls who only make the 7:30p? Yep, they’ll be there too.  Excited to have people cross time zones and get to hang out as one big group!
Several people have asked what they can bring.  We will have beer, wine and “Cove Crushes” on hand.  There will be some light apps (think cheese/veggie trays and other finger foods) so if you insisted on bringing something, a snack to add to the food table or drink of your choice would be awesome.  NOT NECESSARY AT ALL, but for those of you who have asked — consider yourself answered.
 

 

 THE COVE KIDS CLASSES FULL!

Thanks to all who have signed up their little athletes for our first kids-only program.  We are thrilled to report we are at max capacity, and we are so grateful that you are as excited as we are.  Given the demand and pending feedback from this first cycle we will surely be looking to expand this program!

 

SKILL WOD 

(10-12 minutes per station)

STATION ONE:

10-15 GHD sit ups 

20 Second L Sit (or L hang from pull up bar)

30 Second Plank 

4 Rounds 

STATION TWO:

Max meters in 3 minutes 

3 minutes rest 

Max meters in 3 minutes 

STATION THREE

50 M farmers carry 

100 m shuttle sprint 

Rest 30 seconds

8 min Amrap

(Walk down and back, drop the KBs,  then run down and back 2x)

Rinse and repeat for 8 minutes!

COVE COACH’S TIP:  There is rest time built into this workout (within each station AND as we transition from station to station) so GO ALL OUT on each movement.  This will be interval training at it’s finest and the combination of movements will hit everything from agility to stability.

Jonathan H. looking strong on his split jerk…

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Tuesday, February 2nd 2016

 With so many new faces at the gym we want to make sure we all stay connected!  One of the easiest ways is to join the “Cove Club” (our private FaceBook group).  If you haven’t already, click the link and ask to join; it’s a great forum where we discuss everything from today’s WOD to what to wear to the One Year Anniversary Bash!  
Speaking of which…

 

 ONLY FOUR MORE DAYS UNTIL THE ANNIVERSARY PARTY!

 

Please feel free to bring friends or family as it should be a FUN night out!  We know some of you have alternate plans that night but if there’s anyway to swing by to have a drink with us either before or after your plans, please do so!
We posted this last night but it’s worth repeating these few things to note:  DJ Naz (our DJ from the in house competition) will be there spinning tunes for us, so wear shoes you can DANCE in.  She WILL make everyone dance.  We will have beer and wine (and one specialty drink) available, so if you prefer a certain libation, please feel free to bring it.  We will have some light snacks on hand, so don’t come on an empty stomach!  And if there’s something special you wish to eat, please bring that as well.  And many of you have been asking “what’s the dress code?”.  We want you to wear whatever you are comfortable in, but we’d say it’s on the dressier side of casual.  Think jeans and a button down for guys and maybe a nice blouse/pants for ladies (or even a dress)?  Or if you’re Coach Chris Franey… maybe a tux.

 

 THE COVE KIDS PROGRAM

Thanks to all who have signed up their kids for our first kids-only program.  We only have room for one or two more kids so if you’re on the fence, let us know NOW! It is going to be a blast!  The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. 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).  

If you have any questions or are still interested in signing up your child please email us at info@CrossFitCove.com.  Spots are limited!

 

SKILL WOD 

Back Squats 10/10/10/10

These should be “tempo” Back Squats

(use control, but go down and up with aggression and speed)

WOD 

15 Wall Balls

12 Sit ups

9 Push ups

6 Rounds

Fitness: 14/10

RX: 20/14

RX+: 20/14 (wall balls must be unbroken)

COVE COACH’S TIP:  Use the same explosive movement out of the bottom of the squat as we did in the strength portion on your wall balls.  Don’t think of it as a squat and a press; it is like a “thruster” where the power comes from the hips opening fast and quick. Momentum should drive that ball into the air!  Use the sit ups as your “rest”.  Keep a good pace but recover, catch your breath and then get after those push ups!  And don’t forget to throw those arms (it will also help shake out the shoulders after the wall balls and get you ready for the push ups).

Coach Anna showing great positioning on her front squats at her FIRST EVER competition!

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A huge congrats to all the participated in the Baltimore of Baltimore this weekend.  Whether you were an athlete testing your limits, a volunteer who gave up gobs of your personal time or a fan that cheered maniacally, the Cove was REPRESENTED BIG TIME this weekend!  We’ll be posting photos shortly!

 

 FIVE MORE DAYS UNTIL THE ANNIVERSARY BASH!
We couldn’t be more excited to celebrate our one year anniversary with you on Saturday night.  And we are so excited so many of you are coming!  Please feel free to bring friends or family as it should be a FUN night out!  And add your name to the white board so we can plan accordingly.  A few things to note:  DJ Naz (our DJ from the in house competition) will be there spinning tunes for us, so wear shoes you can DANCE in.  She WILL make everyone dance.  We will have beer and wine (and one specialty drink) available, so if you prefer a certain libation, please feel free to bring it.  We will have some light snacks on hand, so don’t come on an empty stomach!  And if there’s something special you wish to eat, please bring that as well.  And many of you have been asking “what’s the dress code?”.  We want you to wear whatever you are comfortable in, but we’d say it’s on the dressier side of casual.  Think jeans and a button down for guys and maybe a nice blouse/pants for ladies (or even a dress)?  Or if you’re Coach Chris Franey… maybe a tux.

 

 THE COVE KIDS PROGRAM

Thanks to all who have signed up their kids for our first kids-only program.  It is going to be a blast!  The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. 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).  

If you have any questions or are still interested in signing up your child please email us at info@CrossFitCove.com.  Spots are limited!

 

SKILL WOD 

10-15 Kipping Pull Ups

10 V-ups

4 Rounds 

WOD 

(similar to the open WOD 15, but snatch gets lighter)

10 Power Snatch 

30 Burpees 

20 Power Snatch 

30 Burpees  

30 Power Snatch 

30 Burpees 

Fitness Men 95/75/45

Fitness Ladies 65/55/35

RX Men 115/95/75

RX Ladies 75/65/55

RX+ Men 135/115/95

RX+ Ladies 95/75/65

COVE COACH’S TIP:  Pace yourself on the burpees and save your shoulders for the Snatch.  A good tempo on the burpees without going all out will allow you to get after the barbell quicker.

Team “Chalk Dirty to Me” looking confident after WOD one…

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Sunday, January 31, 2016

OPEN GYM 9A – NOON

Sorry for the late post  but we are on for open gym. There has been some talk of people wanting to do the Filthy Fifty or maybe some of the wods from the Battle of Baltimore. 

Saturday, January 30th, 2016

GOOD LUCK ATHLETES

 

Good luck to all the Cove athletes competing today in the Battle of Baltimore. We have over 18 athletes competiting and a number of amazing members who selflessly volunteered to judge. Should be an exciting day and we will be sure to post pictures.

 

Earlier this year a number of our athletes competed in the Charm City Throwdown. Because of the hurricane the Cove rented out there a U-hual for there own personal warm up area. It actually ended up on CrossFit.com instagram account. 

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and if you don’t follow CrossFit (on .com or Instagram, you should!)

CrossFit Instagram

 THE COVE KIDS PROGRAM

With all of these snow days, it’s time to get the kiddos MOVING! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. 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).  

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

 

SKILL WOD 

5 Seated box jumps 

8-10 Ring dips 

4 rounds 

WOD 

3 Deadlift 

6 Box jumps

9 Push up 

10 rounds 

Fitness: 155/105

RX: 205/135

RX+: 225/155

Friday, January 29th 2016

We’ve got a lot of people competing at this weekend’s “Battle of Baltimore” (hosted by our very own Geo Rockwell) at CrossFit Federal Hill this Saturday. It would be awesome to have a huge group cheering on the teams!  I know a lot of you are judging (thank you for volunteering!) and for those of you who aren’t competing… come on by and cheer on your fellow Cove athletes — or just heckle the judges 😉

CROSSFIT KIDS STARTS THURSDAY! 

With all of these snow days, it’s time to get the kiddos MOVING! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. 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).  

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

 

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 NEXT SATURDAY (sorry, we love the kiddos, but this is grownups only!) so make sure those sitters are booked!  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 (either on the WhiteBoard on on FB) so we know who’s coming and can plan accordingly.  Or just shoot us a note and we’ll add you to the list!

 

 

STRENGTH WOD

Teams of 2 Complete the Following

(one person does a round then the next person does a round)

15 Deadlifts/12 Burpees

4 Rounds

15 Shoulder to Overhead/ 12 Box Jumps

4 Rounds

15 Front Rack Lunges/12 Burpees

4 rounds

Fitness Men- 135/95/75

Fitness Ladies- 95/65/45

RX and RX+ Men- 225/135/95

RX and RX+ Ladies- 155/95/65

Skill work is so important to what we do.  When we say “keep a tight core and a solid plank with elbows in” this is what we mean. Great job Tanya!

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Thursday, January 28th 2016

NO SCHOOL THURSDAY? NO PROBLEM!

We are open with a regular schedule tomorrow AND have sitter coverage for the 9:30am class.  So come on in and get your WOD on!

POWER SUPPLY IS HERE

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Given there’s nothing on the shelves in the supermarkets, the timing is PERFECT to start ordering your Power Supply meals!  The refrigerator was delivered yesterday and we are now up and running with amazing prepared meal delivery from Power Supply.  It’s super easy; order online and then pickup here at the gym.

Get a free meal with your first order.

SKILL WOD

 

6-8 Strict Pull ups with a 2 second pause at the top and a 2 second pause at 90

1 min Couch Stretch

4 Rounds

  

WOD

10 Burpee Box Jump Overs

12 Shoulder to Overhead

4 Rounds

Fitness: 96/65

RX: 135/95

RX+: 155/105

(12 min cap)

The Justins working some serious rope climbs…

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