Daily WOD

Saturday, December 26th 2015

We hope everyone had a great holiday and is ready to get back after it!  With the New Year fast approaching, it’s time to REALLY get that eating in check.  We will be starting a Whole 30 Challenge on JANUARY 5th (a Wednesday).  More information to come!!!!!

LADIES: MARK YOUR CALENDARS!

We know it is a busy time of year but… PLEASE make time for this awesome Ladies-only event! January 3rd (a Sunday at 10am will be our first Barbells and Brunch.  Sorry men… it’s for ladies only (unless you willing to bartend, make waffles or clean up our chalk).  So RSVP on the Facebook event page or sign up at the WhiteBoard at the gym.  We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!

BABES AND BARBELLS BRUNCH

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HOLIDAY SCHEDULE

We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

3/3/3/3 Overhead squats with a 3 second pause in the bottom 

 

 WOD

20 Front Squats 

20 Toes to Bar 

60 Cal Row 

20 Toes to Bar 

20 Front Squats 

Fitness: 95/65

Rx: 115/75

RX+: 135/95

Its a Christmas miracle!  Jessica has been suffering from box height fear since day one… but she conquered it with a 23.5″ box!

jessicabox

 

 

 
  

Friday, December 25th 2015

MERRY CHRISTMAS!

Have a wonderful holiday from ours to yours!  We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

A day off is a great day for mobility!  Make it a present to yourself today…

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Thursday, December 24rd 2015

LADIES: MARK YOUR CALENDARS!

We know it is a busy time of year but… PLEASE make time for this awesome Ladies-only event! January 3rd (a Sunday at 10am will be our first Barbells and Brunch.  Sorry men… it’s for ladies only (unless you willing to bartend, make waffles or clean up our chalk).  So RSVP on the Facebook event page or sign up at the WhiteBoard at the gym.  We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!

BABES AND BARBELLS BRUNCH

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HOLIDAY SCHEDULE

A reminder that today’s classes will run at 9:30a, Noon and 4:30pm.  This means the 4:30p will be the last class of the day, so come early if you want to get in that Christmas Eve workout! 

We will also be closed on Christmas Day.

We are back to normal hours December 26 – 30th and then go back to a modified schedule for New Year’s Even and New Year’s Day:

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

 Accumulate 40 Strict Pull Ups

 

 WOD

Since we are closed Christmas Day (Friday) we get to do our Partner WOD one day early! 

Partner “DT”

(repeat from the week of 9/14)

12 Deadlifts

9 Hanging Power Cleans

6 Push Jerks

10 Rounds

(10 rounds total, each person does a round then rests until the other person is done their round)

Fitness 115/75

RX and RX+ 155/105

 

 Yes, Brian C., it’s just MMA fighter BJ Penn said.  Feels like a fight gone bad

cummingsrower

 

 

 
  

Wednesday, December 23rd, 2015

HOLIDAY SCHEDULE

Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

 STRENGTH WOD

Back squat 5/5/5/5/5

Build up in weight  

 WOD

Every 2 minutes 

25 goblet squats 

Max Double unders

Rest 2 min

4 rounds 

Fitness: 35/26

Rx: 53/35

Rx+: 53/35 dus must be unbroken 

 

 

Because of technical difficulties and because this picture so is awesome we posted it twice.

simonebox

 

 

 
  

Tuesday, December 22nd 2015

Great job on Fight Gone Bad yesterday! For those of you who hadn’t heard the story, here’s an excerpt from an article in the CrossFit Journal:

Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it.

The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. Five minutes on, 1 minute off for 3-5 rounds. Sounds simple enough.

Sure. Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, commented that it was akin to a “fight gone bad”. The rest, as they say, is history.

MARK YOUR CALENDARS!

The Babes, Barbells, and Brunch will be held (sorry guys but it is just for the ladies) on January 3rd at 10 AM and the CrossFit Cove One Year Anniversary Party on February 6th at 7 PM.  The anniversary party will NOT include a workout.  Rather, dress up a little and see what everyone else looks like in the ‘real world’.  This will be an adult only event, so book the sitters now!

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

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 SKILL WOD

8 Russian Swings

8 Ring Push Ups 

4 Rounds

 

 WOD

21-15-9

Power Clean 

Burpee

Sit Up 

 

Fitness:95/65

RX: 135/95

RX+: 155/105

 

How many people does it take to change a lightbulb? Or hold a plyo box for pike push ups?

simonebox

 

 

 
  

Monday, December 20th, 2015

Friday’s holiday potluck celebration was so much fun and the turnout was amazing. Thanks to all of you who came out to work out and/or chow down after… and for those who couldn’t make it, we hope Star Wars was all you hoped it would be!  

The good news is we have plenty of other opportunities to come hang out with your fellow Cove athletes.  Mark your calendars for two more social events:

The Babes, Barbells, and Brunch will be held (sorry guys but it is just for the ladies) on January 3rd at 10 AM and the CrossFit Cove One Year Anniversary Party on February 7th at 7 PM.  The anniversary party will NOT include a workout.  Rather, dress up a little and see what everyone else looks like in the ‘real world’.  This will be an adult only event, so book the sitters now!

And last but certainly not least… BIG news this weekend. Coach Eric proposed to our very own Kim K and to our joy she said yes! Congratulations to the two love birds.

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30a, Noon, 4:30p

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

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 SKILL WOD

10 minutes to work on:
Pull ups 
(If you have kipping pull ups work on stringing multiples together.  If you are working on strength hit “negatives” with a pause at the top middle and bottom. Alt: Ring rows or modified j-hook pull ups)

 

 WOD

Fight Gone Bad
1 min at each station for three rounds:
1 min Wall Ball
1 min Sumo Deadlift High Pull
1 min Box jump
1 min Push press
1 min Row for Calories
1 min Rest
 
RX+ 55/35 (14/10)
Rx: 75/55 (20/14)
 
We last did this workout on March 4th.
 

Kim sporting the bling!

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Sunday, December 20th 2015

OPEN GYM 9a – NOON

It’s been a tough week all capped off by the madness of the “12 Days of Christmas”.  Take today to get some rest, come in and mobilize… or if you haven’t hit meters on the rowers, go get after it!

We also wanted to remind everyone that we have special hours over the course of the next few weeks so please mark your calendars:

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday (Christmas Eve) – 9:30a, Noon, 4:30p

Friday (Christmas Day) – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30a, Noon 

New Years Day – Noon

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Maegan rocking her toes to bar during the “12 Days of Christmas”…

maegan

 
  

Saturday, December 19th 2015

What a fun night at the Cove.  Thanks to all who joined us (all day long) for the “12 Days of Christmas” WOD.  We are hoping you won’t need the “12 Days of Rest” recovery plan!  In all seriousness, we know it is a very busy time of year so it means the world to us so many of you made it.  This community is so amazing and we feel so fortunate to have you in our lives.

We wanted to remind everyone that we have special hours over the course of the next few weeks so please mark your calendars!

HOLIDAY SCHEDULE

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30, 12:,4:30

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30, Noon 

New Years Day – Noon

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 SKILL WOD

10 min to work on toes to bar 

(score best max effort set) 

 

 

 WOD

1 Rope Climb 

1 Round of Cindy 

1 Rope Climb 

2 Rounds of Cindy 

…..

15 Min AMRAP 

Martine having a serious heart to heart with her kettlebell in between sets…

martineKB

 
  

Friday, December 18th 2015

HOLIDAY SCHEDULE

We are excited to see many of you tonight at the Holiday WOD and Potluck!  We also wanted to share our holiday schedule with you (next week through the New Year):

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30, 12:,4:30

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30, Noon 

New Years Day – Noon

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 WOD

“The 12 Days of Christmas”
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  Please note it can be completed individually, as a team or scaled in a VARIETY of ways.  Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!

1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings #53/35
4 Hang Cleans #95/65
5 Push Press 95#/65#
6 Front Squats #95/65
7 Push Ups
8 Sit Ups
9 Wall Balls #20/14
10 Box Jumps
11 Pull Ups
12 HSPU

Team “Tanks for Watching” practicing for the Battle of Baltimore!

battleofbalt

 
  

Thursday, December 16th 2015

Each month we will feature an athlete that embraces the difficult feat of changing their lives for the better.  We all come with our own set of challenges — whether it is work, family, or just a seemingly endless ‘to do’ list.  Getting fit, making yourself a priority and finding that balance is hard work.  Relying on a great support system outside the gym is important, but having that same support system with you INSIDE the gym is quite another.  Axel and Ada have been with us since the beginning and have grown tremendously as athletes, and as you’ll see below — as a couple! They add an incredible energy every time they step in the box and we love that they make it a family affair.  We wanted to hear more about how CrossFit impacts their lives as spouses, their outlook on fitness and maybe poke at their competitive sides. We are proud to announce them as our DECEMBER ATHLETES OF THE MONTH. 

 

DECEMBER ATHLETES OF THE MONTH: 
AXEL AND ADA

 


pullupsTell us a little bit about yourself… 

 

 Axel grew up in New Jersey and Ada in Pennsylvania.  We met at college. Both of us Army veterans. Axel is now an engineer for the federal government and Ada is a full time mom, part time psychologist.  Three lovely gremlins, er, children; you’ve seen them destroying the kiddie cove:  Raul, Ramon, and Raquel.

 

How has CrossFit affected life outside of the gym?

superheroes

It has given us the energy to live very busy lives and the confidence to take on new challenges.  In Crossfit you’re always setting goals, and we’ve found ourselves applying that to our every day lives. After finishing, or surviving, a tough WOD, we feel we can take on anything.

 

How has CrossFit affected your relationship?


faceoff
Not that we didn’t have anything to talk about before, but CrossFit is now usually the first topic of conversation after the kids.  It’s become a shared hobby. And it has brought out a little fun competitiveness between us.

 What do you love most about working out together? 

ada axelJust like in other aspects of our life, we bring out the best in each other.   With busy schedules, we don’t get to do it often, so when we do we always give it our best. For us it counts as a date night!

 

On days when you work out separately, do you talk about it?

axel front squat

Always! We usually call each other after one of us has worked out and talk about how we did. Ok, more like trash talk and gloat. Lol.

 

What do you enjoy about The Cove?

We love the community at Cove! Everyone is so great.

 

Any advice for people who are just getting started with CrossFit?

adabox

Not everything is a race. Living a healthy life should be a lifelong commitment. Use your new found physical fitness outside the box. Go for a hike, bike, run, swim and play with your kids.

 

 

 

 

STRENGTH WOD

Take 12 minutes to find a heavy 2 Rep Clean

WOD

1000 M Row 

50 Burpees 

30 Power Cleans 

Fitness: 95/65

RX: 115/75

RX+: 135/95

 
Speaking of couples who CrossFit together… Matt and Rachel have been with us three weeks and are making tremendous gains in form and strength!
mattrachel