Daily WOD

Tuesday, September 29th 2015

To say the re-test of the overhead squat was a success would be a tremendous understatement!  Not only was the Whiteboard littered with PR badges, but the jumps in weight were just astounding.  And besides the weight increases, the form improvements were phenomenal.  We know this was a tough cycle, but we hope you see the hard work paid off (and we promise you the techniques you learned for this lift will translate to not just other complex lifts, but to life performance in general!)

SKILL WOD

For 12 Minutes 
Event Min: 6 ring rows with a 3 second pause at the top of each rep
Odd Min: 30 seconds of Max DUs
 

WOD

600 M Row
40 Push ups
20 Hanging Power Cleans
2 Rounds
Fitness 95/65
RX 135/95
RX+ 155/105
15 min Time Cap

Alyissa shows focus and determination with her Clean and Jerks… and with everything else she does!

alyissa alyissaoverhead

Monday, September 28th 2015

It’s overhead squat re-test day!  We’re excited to see the progress you’ve all made; even if its not in weight increases. Things like increased stability overhead and greater depth all count as progress!

It was fun to see some of the Charm City athletes test the WODs on Sunday.  If the dry runs are any indication of performance on game-day, you guys are going to CRUSH IT!!!  We’ll be posting more this week about what to bring and how to prep as the big day approaches, but please do NOT come in to workout on Thursday or Friday (unless it is just for a light row or to roll out).  REST IS KEY!!! 

 

SKILL WOD

 

Find a new 1 Rep Max Overhead Squat

 

WOD

Every Three Minutes

200 M Run

12 Front Squats

Max Sit ups

Rest 1 Minutes

5 Rounds

 

Fitness: 95/65

RX: 115/75

RX+: 135/95

 

Allen looking STRONG on the deadlifts last week!

Allendeadlift

Sunday, September 27th, 2015

OPEN GYM 9a-NOON
 
Great time to practice skills, work on your weaknesses, or make up a killer WOD you missed this week.
We also have a number of members looking to do “tester” runs of the Charm City Throwdown workouts at 10:00 PM… so come on in and shake those nerves!
PVC warmups for a LOT of cleans we did this past week! 
warmuppvc

Saturday, September 26th 2015

We have heard through some credible sources that there are some spots opening up for the Charm City throw down!!  If you want to grab a last minute spot, give Outsiders a call (and WODs 1 and 2 are posted and you guys can totally handle them!) We are doing to do some trial runs of WOD 1 and/or WOD 2 on Sunday at Open Gym at 10am.  If you are competing and can be there, please please come!!!  And if you’r not competing, come on in and see how you’d fare!

Rikki and Jason have generously invited everyone to her home to celebrate Jason’s 40th and her boys’ 1st and 4th birthdays Superhero Style!  It would be between 3p and 6p (before we head off to Adventure Park on 10/10) so come load up on food and cake before we hit the courses. Please let her know you are coming (and with how many) so she can make sure there are enough capes for everyone. 

 

SKILL WOD

Take 8 minutes to see how far you can climb the ladder.  All doubles must be unbroken if you fail start were you left off.  Double the volume for singles (and work on doubles with time remaining).

5-10-15-20-25-30….

 

 

WOD

25-20-15

Front Squats

Bar Facing Burpees

 

Fitness 115/75

RX 135/95

RX+ 165/110

 

18 Min Cap

 

**Front Squats should be heavy, but each set should be done in 2-3 sets at the most**

 

The “Lady OGs” of the Cove getting their lunge on!

adairina

Friday, September 25th 2015

A reminder if you haven’t signed up for the trip to Adventure Park:  We’ll need a final headcount by FRIDAY so if you need more information let us know… and if you haven’t signed up yet on the white board, please do!  It’s a great deal (50% off!!) and it should be an amazing time!!!

Rikki and Jason have generously invited everyone to her home to celebrate Jason’s 40th and her boys’ 1st and 4th birthdays Superhero Style!  It would be between 3p and 6p (before we head off to Adventure Park on 10/10) so come load up on food and cake before we hit the courses. Please let her know you are coming (and with how many) so she can make sure there are enough capes for everyone. 

And last but not least, we are doing to do some try runs of the Charm City Throwdown WOD 1 on Sunday at Open Gym at 10am.  If you are competing and can be there, please please come!!!

 

SKILL WOD

Take 12 minutes to work up to a heavy clean and jerk

(not a 1 RM, just get to something heavy! it will make the workout weight ‘feel light’)

 

PARTNER WOD

Row 600 M / Run 600 M

(both partners working at the same time, one rowing, one running)

20 Clean and Jerks (one person works one person rests)

4 Rounds

 

Fitness 95/65

RX 135/95

RX+ 155/105

 

There’s nothing like partner encouragement to get you through Friday WODs!

trishrikki

Thursday, September 24th 2015

Big news!  Coach Chris is coming back today!  He won’t be back at his usual morning times quite yet (sleep after a baby is a VERY precious thing) so he’s back to coach the evening classes for tonight.  Come say congratulations and get your sweat on with Coach (and now Father) Chris!!!

A reminder if you haven’t signed up for the trip to Adventure Park.  We’ll need a final headcount by FRIDAY so if you need more information let us know… and if you haven’t signed up yet on the white board, please do!  It’s a great deal (50% off!!) and it should be an amazing time!!!

In cased you missed yesterday’s post, we created a private FB group for Cove members only.  In order to create the conversation and community going when we are OUTSIDE the box, we created a virtual place where you can feel like you are INSIDE the box.  This is meant for all kinds of exchanges RELATED TO THE GYM AND ITS MEMBERS.  It’s not where you post pictures of your kids or rant about politics (that’s for your OWN personal FB page), but if it’s about anything you think useful or informative for the gym and it’s members, please post away!  This could be anything from organizing social events to sale on Reebok Nanos you see at Dicks).

Click on the below link and request to join the group!

CROSSFIT COVE CLUB

We are heading towards the end of overheat squat cycle and continue to see dramatic improvements on from and strength.  Push yourself today as we re-test on Monday!

 

SKILL WOD

Overhead Squats

3/3/3/3/3 (Same weight across)

We re-test our 1 RM on Monday so go heavy!

 

WOD

1 Min Burpees

1 Min KB Swings

1 Min Sit ups

1 Min Goblet Squats

1 Min Rest 

3 Rounds

 

Fitness 35/26

RX 53/35

RX+ 70/53

Nishant contemplates the rope…the goes for it… and gets it!  Wow!

IMG_5258IMG_5259IMG_5252IMG_5254

Wednesday, September 23rd 2015

As you’ve seen, we’ve already begun rolling out some of the changes we hope to implement following the gym survey (see Monday and Tuesday’s Daily WOD posts if you missed them). Another thing we heard was that as the gym grows, many of you crave other ways to keep the community strong.  While we have a Facebook group where we share often, it is not a private group for members only.  In order to create the conversation and community going when we are OUTSIDE the box, we’ll create a virtual place where you can feel like you are INSIDE the box.  This is meant for all kinds of exchanges RELATED TO THE GYM AND ITS MEMBERS.  It’s not where you post pictures of your kids or rant about politics (that’s for your OWN personal FB page), but if it’s about anything you think useful or informative for the gym and it’s members, please post away!  This could be anything from organizing social events to sale on Reebok Nanos you see at Dicks).

 

CROSSFIT COVE CLUB

Monday we were all body weight movements and yesterday we were all barbell.  Today we mix the two with box jumps and deadlifts!  This can be a powerful combination for your fitness (both requiring tremendous strength and explosive actions from your hams and glutes) but it will also require VERY careful jumping.  Make sure you focus on that landing platform on the box, swing those arms wide to the side and land softly.

 

SKILL WOD

For 12 Minutes 

Even Minutes 1-2 Rope Climbs

Odd Minutes 10 Bent over Barbell Rows

 

WOD

7 Box Jumps

10 Deadlifts

7 Box Jumps

Rest 1 Minute 

5 Rounds 

 

Fitness: 185/125

RX: 225/155 (24/20)

RX+: 245/165 (24/20)

 

14 min CAP (Should be a sprint even with the 1 minute rest)

 

Brittany showing great lockout position overhead…

Brittany

Tuesday, September 22nd 2015

Great job on “Running Cindy” today.  We saw not only significant improvements in “rounds and reps” but many chose to go from knees to full push ups, used thinner bands or even went without one.  The progress we saw in only three short months is just extraordinary.

As we said, over the next several weeks we will be rolling out some of the changes we hope to implement following the gym survey.  One of the recurrent themes was ensuring that classes run on time — and leaving enough time for proper cool down.  Since mobility is such a key focus for us (and we are all generally time-starved people) we are going to do everything in our power to make these happen.  This will require effort from ALL of us so here are some of the things that you will see more often in class:

WE WILL START ON-TIME!  Often times we have late stragglers or the class prior runs over for some reason.  If it is the latter, the coach will have to excuse him/herself from entering scores to get the next class started (which means the athletes will need to enter their own scores).  We may also stretch BEFORE weights and equipment gets put away to ensure we DO get the stretch in — and the coach can start the next class while the previous one puts away weights and enter scores.  The coaches have all met as a team and will do a better job managing the clock during warm up and for the workout and will try their best to give real estimates of how long a workouts should take to build in the appropriate time for the Skill/Strength/WOD.  For those who come in late, it is still ok to join (after warming yourself up) — we just can’t wait for you to start as it causes a trickle effect that impacts everyone.

WE WILL TRANSITION MORE QUICKLY. You never have to ask to pee. You never need to ask to get water. Just go. Our only ask is you try to do it in between sets on the SKILL/STRENGTH portion or hustle to go right before we start the WOD.  The coaches will manage the time by saying things like “we are starting in three minutes!” so if you are still setting up your weights or need to attend to other things, it will be on you to get it done in that time.  Then it will be 3-2-1 GO!

MORE TIME CAPS.   Geo (our head programmer) and the coaches all have a good sense of how long workouts will take and try to build the class structure around that. And some workouts are intentionally designed to be quick sprints with lighter weights, so don’t go heavy on those days and turn the workout into a long burner.  And more often now, you’ll see actual time caps.  If you are one rep away before the time cap ends, by all means finish!  But if you have another round to go, respect the clock. The coaches will do a better job explaining the goal of that workout to help you decide the appropriate weight to help you stay within the time cap.   But there’s always the occasional outlier — sometimes certain movements are harder for some… and sometimes someone wants to really challenge themselves by going RX or doing a skill unscaled (like double unders or unassisted pull ups).  We encourage you to push yourselves when you can (really!!!) but please know we may ask the class to clean up around you while you finish.  Heck, if you’re determined to get all those doubles instead of doing singles — awesome!  But you might have the next class warming up around you. We are more than fine with that if you are!

 

SKILL WOD

Overhead Squat with a 10 second pause in the bottom 

3/3/3/3

(build up in weight, but use this more as a skill day then strength. Make it a true 10 seconds for each rep)

 

WOD

30 Push Press

20 Power Cleans

25 Push Press

15 Power Cleans

20 Push Press

10 Power Cleans

 

Fitness 95/65

RX 115/75

RX+ 135/95

 

(Time cap 20 minutes)

 

Leigh going heavy overhead drops the bar to contemplate her next move…

leigh

Monday, September 21st, 2015

Hope everyone had a great weekend and you are ready to get after it!  

 

CHANGES ON THE WAY!

 

Over the next several weeks we will be rolling out some of the changes we hope to implement following the gym survey.  We received some great constructive feedback and amazing ideas to enhance your experience with the Cove.  Our goal is not just to say “thanks for the input” but really take to heart and address as much as we can.

With that said, one of the first things we will impact is the SCHEDULE OF CLASSES.  Many of you said that a 4:30 class would be ideal so we will be adding a 4:30 class on Mondays and Fridays.  Monday is our most attended day and adding a class to the schedule can help keep the afternoon class sizes smaller.  And on Fridays many people get out of work earlier and this could accommodate those who need to get a jump start on weekend travel.  SO TODAY we will be having our first 4:30 PM class. Folks who want to come in for Open Gym may still do so but you will just need to work around the class. So come on in and get your sweat on early so you can enjoy the rest of your evening!

SKILL WOD

10-15 GHD Sit ups
2 Turkish Get ups each arm
4 Rounds
 

WOD

Running Cindy 
200 M Run
5 Pull ups
10 Push ups
15 Air Squats

**Retest from June 22nd**

A man and his barbell.  Larry showing tremendous focus at a very early hour…

larry clean

Sunday, September 20th, 2015

OPEN GYM 9a-NOON
 

Come on in and make up a missed WOD, mobilize or work on a skill.  

We’ll be there and hope to see you then!