Daily WOD

Tuesday, March 15th, 2015

We are back to doing our strict pull up EMOM (every minute on the minute) Tuesday. Can you beat your score from last week?

Yesterday the final test for our back squat cycle was a real blast. We are amazed at the dramatic improvements with this gym as a whole. Maxx squatted so much we had to run out and buy metal plates so he could stack the bar heavier… and Wes made it worth the while by back squatting 425!  While these numbers are incredible, it was a great job by everyone who pushed to their own individual capacity.

Next Monday we will be running another session of CrossFit 101 classes starting at 6:30p. They will be Monday, Wednesday, and Thursday of next week. If you know anyone that might be interested in trying the crazy CrossFit thing and wants to get some individual attention, have them contact us at info@crossfitcove.com so that we can lock them in for the class.

 

STRENGTH/SKILL WOD
OTMEM for 10 minutes
Even 5-8 Strict pull ups
Odd 3 Light Power Cleans
(Focus on form for the Power Cleans. This will be a good warm up for “The Chief”)

 

 

WOD
“The Chief”
Max rounds in 3 minutes of:

3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

No partial rounds! Only record FULL rounds. Strategy will be involved here!)

Fitness 95/65

RX 115/75

RX+ 135/95

 

Wodify is a great tool for tracking your own performance.  We hope Wes doesn’t mind, but here is his growth chart for the back squat cycle.  Keep in mind 3/9 was a de-loading day, but this is exactly what putting in hard work for a strength cycle will get you. Don’t worry about the numbers as we can’t all lift 400+lbs, just worry about the trajectory of that line graph.  If you don’t know how to maximize Wodify quite yet, just ask us how!

wes chart

 

 

We are excited for the next round of 101 Classes.  CrossFit CAN be for everyone.  Here’s coach Brian telling Farah “Don’t think of it as 50 jumps. Just think 10 at a time”. A great lesson for all beginners to not be intimidated by big numbers, rather figuring out a way to break it into manageable bite-sized pieces!farah

Monday, March 15th, 2015

  • Time to blast some tunes today as we test our 1 RM (1 Rep Max) back squat. Excited to see some big numbers go up tomorrow!
  • We are excited to announce that we have started a partnership with Stronger Faster Healthier health products.  We have been customers of their products for over two years and we are real believers of the quality of their protein powders and fish oil. The SFH brand of Whey Protein is produced from the milk of grass fed, free range cows and SFH brands of fish oil made a real difference in my ability to handle inflammation. Our SFH rep, Ocavious, will be at the box for Monday evening’s classes (4:30 on). Please feel free to come in to discuss their products and try some free samples!

 

 

STRENGTH WOD

 

 15 min to find find your new 1 RM Back Squat

 

WOD

 

3 Minutes of Shoulder to Overhead
3 Minutes of Box Jumps
2 Minutes of Shoulder to Overhead
2 Minutes of Box Jumps
1 Minute of Shoulder to Overhead
1 Minute of  Box Jumps
Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ 135/95

 
pure

Sunday, March 15th, 2015

 

OPEN GYM
9p to 12p
Need to work on your double unders, kipping pull ups, or any number of other skills.
Sunday morning is a great day to work on those skills.

 

Saturday, March 14th 2015

We hope everyone had a great time at the Friday Night Lights Open Workout 15.3. Once again, we are amazed at how everyone continues to push themselves outside the comfort zone — and the improvement in skill level is undeniable!

 

SCHEDULING NOTE:  As of Monday we are switching the 4:30p class time to an “Open Gym” hour. Come in, work on your weakness and ask the coaches for pointers.  For anyone who still wants to do the daily WOD at 4:30, you can do that too (we will coach you through it)!
 
Also a reminder that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested, tell them it is part of our free one week trial!
 

 

ENDURANCE WOD

 

1 Cove Suicide Rest 30 Seconds  x 6
Score = Total Time

 

WOD

 

12 Wall Ball
9 Burpee
6 Hanging Power Cleans 
15 min AMRAP
(Fitness 14/10, 95/65)
(RX 20/14, 135/95) 
(Rx + 155/105)

 

The evening crew getting after that massive Chipper this week…

evening crew

Friday, March 13th, 2015

Tomorrow’s workout will be the CrossFit Open 15.3 workout.  We will update it later tonight when it is released (8:30 pm at games.crossfit.com)  The 7:30pm Friday Night Lights workout will be potluck this week so bring something you like to eat post-WOD!  We’ll have the beers covered!

 

 

CROSSFIT OPEN WOD 15.3

RX/Coach Luke’s and Coach Chris’s WOD

14-minute AMRAP:

7 muscle ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 10-lb. ball to 9’

SCALED

14-minute AMRAP:
50 wall balls
200 single-unders

M 20-lb. ball to 9’
F 10-lb. ball to 9’

FITNESS

14-minute AMRAP:
50 wall balls
100 single-unders

M 14-lb. ball to 9’
F 8-lb. ball to 9’

Draminski killing his chest-to-bars in 15.2. Get ready for 15.3!!!

draminski2

Thursday, March 12th, 2015

 Those who accepted the challenge of Open workout 15.2 this past Friday got exposed to one of the most challenging movements in CrossFit, the overhead squat. It places a tremendous demands on our ability to stabalize our core while under load. Today we will once again attack the overhead squat but also work on a number of supporting drills/stretches. Here is a video from the master of mobility, Kelly Starret

STRENGTH/MOBILITY WOD

 

Take 15 minutes to find a heavy weight with
1 Power Snatch + 2 Overhead Squats
*Between each set work OHS mobility*
 

 

WOD
15 Power Snatches
21 Box Jumps
2 Rounds
 
Fitness (95/65)
RX (115/75)
RX + (135/95)

 

The coaches gutting through 14.2

 

The coaches trying to get through 14.2

Wednesday, March 10th, 2015

We hope everyone is as excited as we are for Friday’s Open 15.3 workout at 7:30p.  It was a blast last week and we hope to see everyone (plus more) this week!  Invite friends your friends and relatives to cheer you on (and show them all this crazy stuff we love to do).  We’ll have some beer and food but we’d love to make it more ‘potluck’.  So feel free to bring your favorite post-WOD snacks.

 

Also a quick head’s up that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested it is part of our free one week trial!
 

 

STRENGTH WOD
OTMEM for 12 minutes
Even 5-8 Strict pull ups 
Odd 30 second plank hold

 

WOD
20 Cal Row
25 KB Swings
30 Jumping Lunges
AMRAP in 12 minutes
Score = Total Reps
Fitness 26/18
RX 35/26
RX+ 53/35

 

Coach Chris looks on as his baby mamma Lauren crushes 15.2.  Yep, that woman is PREGNANT!

So inspiring.  And congrats to both of them on the big news!

lauren overhead

Tuesday. March 9th, 2015

We often get the question of how we arrived at the name “CrossFit Cove”.  If you haven’t read our story on the website, here’s why…

“When you step into the Cove you are in a unique place where positivity, support and encouragement prevail. The very nature of our name “The Cove” connotes a protected enclave – that is, place you can go to that offers a respite from the pressures and judgments of the outside world. A place where you can just let loose. We believe in ‘play’ and ‘fun’ but believe equally in hard work and getting results. That’s why we call our kettlebells, rowers and ropes are our ‘toys’ and we love coming in each day to get to play hard with them.”

Simply put, the “Cove” fit our vision for this gym and community. We hope everyone feels comfortable in this space to be themselves, to push themselves physical, and gain all of the physical, mental, and social benefits this community has to offer!

 

STRENGTH WOD

 10 min to find a heavy load with 1 hanging power clean + 2 push press

 

WOD

60 Air Squats

40 Burpees

40 Push Press

40 Box Jumps

40 Hanging Power Cleans

60 Sit Ups

-For Time-

Fitness: 95/65 (20/18)

RX: 105/70 (24/20)

RX+: 115/75 (24/20)

20 Min Cap

 

Back squat love!

 IMG_2965

Monday, March 9th 2015

Monday we will continue to work on the Back Squat but using a lighter load.  We really want to focus on perfecting the movement! 

 

STRENGTH WOD
 

Back Squat 5/5/5/5/5
(50-60% of 1 RM)
**If you do not know 1 RM then make it something light.  Go slow and move through the full range of motion.  We re-test 1 rep max next Monday!
Between each set open hips on a box for 30 seconds
 

 

WOD
15 Deadlifts
75 Double Unders
3 Rounds
-For Time-
15 min Cap
Fitness (135/95) 150 Singles
RX 225/155
RX+ 255/165

 

If you haven’t tested your 15.2 or want a re-do remember scores need to be in by 8P Monday EST.

Only THEN can you pop the vino …

sara wine

Sunday, March 8th, 2015

 

OPEN GYM
9 PM to Noon
 
Did you miss a workout this week you would like to try?
Did you want to work on some mobility and foam roll?
Did you miss the CrossFit Open workout on Friday night?
Come to open gym and get it in!

 

Chris pushing hard through overhead squats in 15.2…

IMG_0107

The calm before the storm…

IMG_0046