Daily WOD

Friday, October 22nd 2015

One thing we are seeing from the kettlelbell swings in today’s workout was placing(more like dropping/releasing) the kettlebell down poorly when someone completed their set (it was only 7 swings for today’s WOD people). We spend a lot of time talking about picking the kettlebell up with a flat back but it should be returned to the floor that way as well.  If you let the weight carry your chest to the floor and loose your flat back you are putting your spine in a compromised position.

We are also seeing people slam the bell down in exhaustion and we definitely want to avoid that. The bells can bounce and it would be terrible if someones toe or foot was broken from an errant throw. Your safety is of utmost importance to us as a coaching staff.

As some of you have seen, we posted a TON of pictures from the Charm City Throwdown on Facebook today, but for all of you who aren’t FB users, you can see all the great shots on our Cove Flickr album.  And for those of you who aren’t aware, we put all our photography up on Flickr (so all of the featured shots from the blog… along with some other good ones) can be downloaded, used or just admired!

COVE FLICKR ALBUM

STRENGTH WOD

Squat Cleans 2/2/2/2/2

 

WOD

 
21-15-9
Thrusters (light)
Burpees
15-12-9
Thrusters (heavy)
Burpees over the Bar
Fitness 75/55 (85/60)
RX 75/55 (95/65)
RX+ 95/65 (115/75)
1 Partner completes 21 Thrusters. Partner 2 completes 21 Thrusters.  Partner 1 completes 21 Burpees. Partner 2 completes 21 Burpees. Partner 1 completes 15 Thrusters. Partner 2 completes 15 Thrusters… and continue with this pattern down the rep scheme.  Then change the weights heavier and do the same thing with 15-12-9.
 
 
 
 
Larry looking like a Boss on his front squats.  Awesome form and amazing focus!
IMG_6134

Thursday, October 22nd 2015

 We’ve talked a lot lately about the importance of maintaining this strong community we have.  About a month ago, we created a FB page called the “Cove Club” to foster all the great connections we’ve made. So far we have 44 members in the “Cove Club” (again, it is a private Facebook page meant to share ideas, articles or just rib each other)  BUT we have about 2x that many members at the gym.  We’d love to get close to 100% participation, so it would be great to see everyone who’s on FaceBook join this page so we can keep in better touch with real-time updates.  Please check it out at:

COVE CLUB FACEBOOK

STRENGTH WOD

10 Seated KB Press
(sit in an l-sit on the ground (no back support) kb in each hand and do a shoulder press)
20 Hollow Rocks
30 Seconds of Shoulder Distraction each arm
3 Rounds

 

WOD

 
Buy in: 800 M Run
7 Sit Ups
7 Pull Ups
7 KB Swings
7 Rounds
Cash out: 800 M Run
22 Min Cap
 
 
 
 
Coach Anna showing her 150lb barbell some love.  Holding that much weight for 5 seconds at the bottom of a  front squat is quite a feat… Go Anna!
IMG_6137

Wednesday, October 21st 2014

INSTAFAMOUS
(thank you Allie Bradley for the great headline)
 
 

Due to the expected hurricane we secured our very own U-Haul as a place for our athletes to use as a warm up station at the Charm City Throwdown a few weeks ago. Not sure how many of you realize how odd (and kinda funny) this is, but Crossfit.com sure did.  The main CrossFit gets thousands of pictures every day and chose THE COVE to feature on their Instagram home page last week.  A bit of fame and lots of smack talk in the comments.  Some fun stuff in there (and cool to see how ‘global’ CrossFit really is).  Just awesome!

 uhaul

uhaul

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

CrossFit Instagram

STRENGTH WOD

1a) Ring Rows x 10
2a) Front Rack Lunges x 12
(bar comes from the rack, weight is the same for all four sets)
– Three Rounds –

 

WOD

16/20 Cal Row
10 Deadlifts
8 Box Jump Overs
Rest 1 Minute 
5 Rounds
Fitness 135/95
RX 185/125
RX+ 225/155
20 Min Cap
(should not take more then 4 minutes a round, rest included)
 
 
 
 
Hayley peeking at the clock before her last round.  It was her first time pulling 75lb cleans in a workout and crushed it!
IMG_6142

Tuesday, October 20th 2015

Over the last couple of months the Cove has been growing in membership. Whether you’ve been here a week or six months, we ask that you greet these new members with a smile and an encouraging word. Even if you know someone isn’t new but you haven’t met them, there’s nothing easier than extending your hand and just saying “nice to meet you”. CrossFit can be a scary thing, but we believe the Cove can truly be a place for everyone. The strength of this gym is its supportive community of athletes, so lets be sure to go out of our way to welcome these athletes.
A great example of this happened this past Saturday. A trepidatious first-time CrossFitter came to the Saturday class and was about to go solo through the WOD. Alyissa W. had come to the gym to work on her own skills but instead jumped right in to work out with the newbie. This is a perfect example of the supportive culture that has made this such a special place.

STRENGTH WOD

Take 10 Minutes For:
10-20 Handstand Push ups
then 4 Wall Climbs (with a 15-20 second pause at the top)

 

WOD

7 Hanging Power Snatch 
14 Sit Ups
21 Double Unders
14 min AMRAP
Fitness 75/55
RX 95/65
RX+ 1115/75 (DUs must be unbroken)
 
 
 
Adi looking pretty badass at a very early hour…
IMG_6125

Monday, October 19th 2015

We hope you had a great weekend and are ready to get after it on Monday!  Today we continue to work on our Squat Cleans by working on holding a solid vertical torso (with a solid front rack) at the bottom of your squat during the strength portion. It is amazing that, even in the short time we’ve been working on them, we’ve already seen incredible gains in strength and form.

A huge thanks to everyone who sent their friends our way for this week’s Foundations Series.  Hopefully we’ll continue to build this community with good people who want to see great gains in their fitness!

A reminder that on Friday, October 30th we will be doing a HALLOWEEN COSTUME WOD!!!! Come dressed and ready to work out in something ridiculous.  And feel free to bring any friends who would appreciate the hilarity of it all. It will still be a Partner WOD so any and all are welcome.

zombiewod1

STRENGTH WOD

EMOM for 10 minutes
1 Squat Clean + 1 Front Squat with a 5 second Pause in the bottom 
(add weight until you hit a heavy load)

 

WOD

20 Wall Balls
5 Power Cleans
6 Rounds
Fitness 95/65
RX 135/95
RX+ 165/105
14 min time cap
 
 
 
 Mason gets vertical working on Handstand Push Up progressions…
masonhandstand

Sunday, October 18th 2015

OPEN GYM 9a-NOON
 
Open gym is happening tomorrow from 9a to noon.  Please note, however, we are having some kids in at 11a to celebrate Gabe’s birthday (Rikki and Jason’s son).  You are still welcome to work out but please know there WILL be a bit of kid chaos happening!  We’d recommend coming on the earlier side… but again, we will keep a ‘grown up’ section partitioned off! 

 

Monique and Tanya are part of the late evening crew… and continue to push either other to in amazing and inspiring ways! 
tanyamonique

Saturday, October 17th 2015

Coach Geo, our master programmer (if you don’t like today’s wod it’s his fault), started a podcast for CrossFit Federal Hill called “The 4th Pull”.  Here are two episodes I really enjoyed that you may want to check out. 

 

 

Should we be doing at Podcast at the Cove?

 

A reminder that the next round of Foundations Classes will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

Back Squats
5/5/5/5/5 (build up in weight)

 

WOD

20 Pull ups
50 Air Squats
50 Double Unders
15 Pull ups
40 Air Squats
40 Double Unders
10 Pull ups
30 Air Squats
30 Double Unders
**17 min Time Cap**
RX- Chest to Bar
RX+- Chest to Bar and Unbroken DUs
 
 
 New members Keith and Karla join the regular morning crew for the first 6:30a class!
kbswings

Friday, October 15th 2015

We hope everyone enjoyed Jackie on Monday. Jackie is a “benchmark workout” which means it is a common workout that athletes and gyms can use for comparison. We, as a gym, pay special attention to these because we want to be sure that our programming is leading to stronger athletes.

 

We last did Jackie on April 6th when we were a very young gym. We had eight athletes retest this workout and we saw some massive improvements from all of those athletes.  Tricia and Lindsey not only improved their times by over a minute but also used a lighter band. Katie improved her time by 6 seconds while doing thrusters with a 45 lb bar (vs 35) and doing unbanded pull ups versus a blue band. Way back in April I am sure Katie never thought she could do 30 pull ups to finish off a workout but she did and improved her time.

 

Adi was able to RX Jackie this time doing 30 pull ups versus ring rows while keeping his score the same. Andrew Mullican dropped 90 seconds off his score breaking into a sub-9 minute Jackie (that’s a big deal!) . Chris and Charles started their CrossFit journey with us way back in February and each knocked 3 minutes off of their times and looked so much better doing it.   Coach Brian was able to go unbroken on this thrusters to improve his Jackie time. Coach Marina shaved off 40 plus seconds for a smoking 8:45 which is insane as their is no scaling for the women.
 
Not sure if anyone actually rang the PR bell Monday but there are a good number of people who should have (the PR bell isn’t just for lifting heavy weights). 
For those that this was your first experience with Jackie we may see it again soon. Next time you hop on that rower we expect you to be stronger, fitter, and more prepared to show “Jackie” who’s the boss!

 

A reminder that the next round of Foundations Classes will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

Squat Cleans 3/3/3/3/3
** Go up in weight each set. They do not have to be unbroken**

 

TEAM WOD TODAY!

Complete 5 Sets of the Following:
60 seconds of Rowing (for calories)
60 seconds of KB Swings
60 seconds of Power Cleans
60 Seconds of Rest

**Every 3 minutes the whole team must rest for 1 minute**
 
-Score is Total Cals, total KB Swings and total Power Cleans combined-
 
Fitness 35/26 (95/65)
RX 53/35 (135/95)
 
**Each teammate starts at a different station and rotates through for three minutes**
 
The 6:30am class procrastinating the start of the rest of their day after a tough WOD…
630a

Thursday, October 15th 2015

We love how everyone continues to push themselves (and each other) every time you step in the gym.  We work hard, we celebrate PRs and fist pump or high five after a good WOD.  But we haven’t done a great job of celebrating the bigger milestones along the way.  Running a faster 5K race.  Fitting into those jeans you had saved in the back of the closet.  Or even just celebrating all the newfound energy you have now.  

 

Everyone comes to the Cove for different reasons and we’d love to highlight the “wins” you have in your individual fitness journey.  In order to make this a more regular part of how we share our successes, we are starting “Wednesday Wins” on the blog and on Facebook.  We would LOVE to motivate each other even MORE by talking about all the good that’s come from all of this hard work!  

 

If you have a personal story to share, we’d really love to hear from you.  Some of you have shared privately some personal victories and we’ll find you and ask if we can share them more broadly.  Let’s celebrate each other more often and find even more motivation from those around us!

STRENGTH WOD

20 Banded pull aparts 
30 seconds of hollow rocks
30 seconds of hip extensions 
(3 Rounds)

 

WOD

Freddy’s Revenge
5 Shoulder to Overhead
10 Burpees
5 Rounds
Fitness 115/75
RX 165/110
RX+ 185/125
**13 min Time Cap**
**This is not really an official CF.com WOD, but here is the back story**
 
Myrissa briefing the Cove climbers as they take on Adventure Park last weekend…
adventurepark

Wednesday, October 14th 2015

CORRECTION!

On Monday we published that our next round of Foundations Classes were the week of October 26th… but in fact it will be NEXT WEEK!!!  Three classes will run on 10/19 (7:30P Mon) 10/21 (7:30P Wed) and 10/23 (6:30P Fri). For this week we are going to offer a special “Friends and Family Incentive” of an additional week of CrossFit upon completing the one week trial simply because they know YOU. It will give them a chance to take some classes with you after completing Foundations to see if it is something they really enjoy. If you have a friend, family member or co-worker that you feel would thrive in this environment we ask that you might share these classes with them.

CLICK FOR FREE TRIAL  

STRENGTH WOD

12 minutes to find a heavy load
2 Hanging Squat Cleans + 1 Front Squat  

WOD

800 M Run
10 Front Squats
___ Push ups
600 M Run
10 Front Squats 
___ Push ups
400 M Run
10 Front Squats 
___Push ups
200 M Run
**22 min Cap**
Fitness (95/65) 15 Push ups
RX (135/95) 25 Push ups
RX+ (155/105) 25 Push ups
Aim for the Front Squats to be unbroken, with the Push Ups in sets of 2-3 (this should help you decide which weights and volume to go for!) 
 
 
Meet our new foundations grads who are already regulars at the Cove (from left to right) Maria, Gerard, Brett and Shaina.  So happy to have you here!
foundations grads