Daily WOD

Sunday, September 13, 2015

OPEN GYM 9a-NOON
For those that competed it’s a good day to hit the foam roller. 

A huge thank you to everyone contributed to the “Clash at the Cove” competition. From the athletes to the volunteers to the fans, it would not have been possible without you. 

For those of you that did not compete and want give a go at one of the three wods from the competition come on in tomorrow!  Coach Brian and Marina might be there trying one or two on for size…

IMG_5096 IMG_5103 IMG_5111 IMG_5116

 

 

 

Saturday, September 12th 2015

IT’S COMPETITION DAY!
NO REGULAR CLASSES SATURDAY

 

The wait is over… it is time for the Clash at the Cove!  Due to the competition, all classes will be canceled tomorrow, but please come in and cheer on your fellow athletes or volunteer to judge.  The gym will be open on Sunday from 9a to Noon so you can get your WOD on then.  We apologize for any inconvenience this causes but this is an exciting day for the gym AND the athletes set to compete!
 
Please remember that the competition STARTS at 10am.  That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then.  Even if your heat is not first, please be here for the standards at 10am.  
Here is a flow of the events:
 

10:00 

Greetings and Standards Review

10:15

Men RX WOD 1

10:30

Men Scaled WOD 1

10:50

Female RX WOD 1

11:05

Female Scaled WOD 1

11:40

Men RX WOD 2 Clean and Jerk Ladder

12:00

Men Scaled WOD 2 Clean and Jerk Ladder

12:20 

Female RX WOD 2 Clean and Jerk Ladder

12:40

Female Scaled WOD 2 Clean and Jerk Ladder

1:10

ALL MEN (RX and Scaled) WOD 3

1:30

Female Scaled WOD 3

1:50

Female RX WOD 3

2:10 

Closing Ceremonies

 
The sun isn’t even up yet and these guys are rocking Turkish Get Ups…
 earlykbs

Friday, September 11th 2015

We hope you take a moment today to reflect on the events that occurred 14 years ago.  Each of us have our own personal memories of 9/11, but it was truly a day that unites us all.  We are so grateful to have such an amazing and supportive community, and it is even more meaningful that so many of our athletes are first responders and military personnel who provide us the freedoms we often take for granted.  We are so lucky to have all of you not just as athletes, but as friends.

 

THE COVE IS HEADING TO ADVENTURE PARK!

 

In case you missed it, Myrissa has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates.  Amazing!  We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
 
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.comPlease email at info@crossfitcove.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests).  We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:

ADVENTURE PARK

 

THE COMPETITION IS TWO DAYS AWAY!
We are so excited to have so many of our athletes competing on Saturday.  And we are certainly grateful for all of the other athletes who are volunteering to help the day run smoothly!  All of the WODs have been posted (with standards) and we will review them together all on ‘game day’.
Please know that the competition STARTS at 10am.  That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then.
Here is a flow of the events.
 

10:00 

Greetings and Standards Review

10:15

Men RX WOD 1

10:30

Men Scaled WOD 1

10:50

Female RX WOD 1

11:05

Female Scaled WOD 1

11:40

Men RX WOD 2 Clean and Jerk Ladder

12:00

Men Scaled WOD 2 Clean and Jerk Ladder

12:20 

Female RX WOD 2 Clean and Jerk Ladder

12:40

Female Scaled WOD 2 Clean and Jerk Ladder

1:10

ALL MEN (RX and Scaled) WOD 3

1:30

Female Scaled WOD 3

1:50

Female RX WOD 3

2:10 

Closing Ceremonies
 
NO PARTNER WOD TODAY!

STRENGTH/SKILL WOD

 

Overhead Squat 3/3/3/3
with a 5 Second Pause
Take 5 Min to Work on Mobility for OHS 

 

WOD

 

50 Double Unders

21 Deadlifts

50 Double Unders

15 Deadlifts

50 Double Unders

9 Deadlifts 

 

Fitness 185/125 100 Singles 
RX 225/155 50 Doubles 
RX+ 245/165 75 Doubles

 

 
Coach Matt and Andy working on the finer points of Overhead Squats…
 mattandy

Thursday, September 10th 2015

THE COVE IS HEADING TO ADVENTURE PARK!

 

Myrissa R. has generously arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates.  Amazing!  We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
 
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.comPlease email at info@crossfitcove.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests).  We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:

ADVENTURE PARK

 

 FRIDAY IS THE LAST DAY FOR THE SURVEY!
Thank you to all who have responded! And for those of you who haven’t yet, we have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

clash logo
And for those of you competing in the Clash at the Cove… here is workout number 1!

 

 
DRUMROLL PLEASE… 

 

WORKOUT 1

“Race to the Rope”

Men:

Clock will be set for 11 minutes.  
In 11 minutes the athlete must complete the following tasks:
 
Part I
500 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
 
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.  
For the scaled division – max unbroken single under in the remaining time.
 
The entire event will be weighted with Part I having twice the value of Part II
 

Females:

Clock will be set for 11 minutes.  
In 11 minutes the athlete must complete the following tasks:
 
Part I
400 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
 
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.  
The scaled division will attempt to get as many unbroken single unders in the remaining time.
 
The entire event will be weighted with Part I having twice the value of Part II

 

 

 

Row: On 3-2-1 “Go” the Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” The Athlete must row until 500M are achieved and they must not let go of the handle until the monitor says 500M.

Double Unders:  This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

 

STRENGTH/SKILL WOD

 

Clean Complex 

Every 90 Seconds for 15 Minutes 

1 Power Clean + 1 Low Hang Power Clean +  1 High Hang Power Clean 

 

(High = above mid thigh)

(Low = just above the knee)

 

 

 

WOD

 

15 Hanging Power Cleans 

15 Bar Facing Burpees 

3 Rounds

 

Fitness 115/75

RX 135/95

RX+ 155/105

 
 
Larry working hard through two minutes of Front Squats on Wednesday morning…
 larryfrontsquat

Wednesday, September 9th 2015

EATING CHALLENGE, CLASH AT THE COVE INFO, DAILY WOD AND MORE!  READ ON!

 

Friday is going to start our informal clean eating challenge!  In the past we have done a official “Whole30” eating challenge which included before and after performance testing. If this is something you’d like to do, we are MORE than happy to you pre-post benchmark workouts!

 

For those that have not done any of our previous challenges let us give you some background on our philosophy. Our focus in on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We also recognize that a number of modern agricultural items can be difficult for our body to process. These include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.

 

What can you eat? We go back to the words on nutrition from CrossFit’s founder Greg Gassman – “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

 

Those that have done the 30 Day Challenge certainly walked away with knowledge from your past experience you help you can make a commitment on how you are going to eat. Unike the last challenge where we followed a strict Whole30 formula, THIS challenge will be more personalized. After finishing the challenge, you may have noticed your body handles certain foods better than others.  Or you don’t seem to have issues with dairy or some grains.  For example, I now know my body can handle dairy and some grains (rice,quinoa) but other than that my diet will be focused around the natural food with no processed foods and certainly no sugars (I will miss you Yogi Castle). That is my commitment. Some of you may want to go Whole 30 again or others might want to go Paleo.  The choice is yours.  We just ask that you commit to it.

 

So what are the parameters of this challenge? With it being more personalized we are going to leave that to you. Our start date will be the 11th and we will generally look for 30 days of commitment, If there is a wedding or a CrossFit competition (and you want to celebrate afterwards) make those adjustments. Just make a commitment that you can stick with.  We have a Facebook group for the “30 Day Challenge” and it is a great place to get amazing recipes and support from our community of athletes. I will post some of these recipes on our daily blog as well for our athletes that aren’t Facebook users.  

 

So, who’s ready to commit?!

 

clash logo
And for those of you competing in the Clash at the Cove… here is workout number 3!

 

 
DRUMROLL PLEASE… 

 

WORKOUT 3

 

8 Minute “Dance with the Devil

 

Men’s RX:

6 Thrusters at 95lbs

6 Burpees Over the Bar

6 Pull Ups

8 Minute AMRAP

Men’s Scaled:

6 Thrusters at 75lbs

6 Burpees Over the Bar

6 Jumping Pull Ups

8 Minute AMRAP

 

Female RX

6 Thrusters at 65lbs

6 Burpees Over the bar

6 Pull Ups 

Female Scaled:

6 Thrusters at 55lb

6 Burpees Over the Bar

6 Jumping Pull Ups

8 Minute AMRAP

 

 

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of
a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground.  The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Pull-up:  Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.  No mixed grip or reverse grip.  The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip.  If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep.  The arms must be fully extended at the bottom.  At the top of the pull-up the chin must break the horizontal plane of the bar.  If the chin does not clearly rise above the horizontal plane of the bar then it is a  No Rep.  If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.  

 

Jumping Pull-Ups: A standard height from which to jump will be set for each person.  Standing straight-up and arms full extended overhead, the person’s wrist must fully clear the top of the pull-up bar.  When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms.  Jump and pull the chin above the horizontal plane of the bar.

 

Burpees Over The Bar:  Athletes will begin this movement by moving downward until their entire body makes contact with the floor.  This means chest, abdomen, legs, etc. are in contact with the ground.  Head may not be over the top of the bar.  If the head is over the bar the rep is a no rep.  They must stand back up and start again.  They may then step up or  jump back up to standing.  Once in the standing position the athletes will then jump over the bar with 2 foot take off and land on the other side of the parallette with a 2 foot landing.  If an athlete jumps with one foot or skips over the bar it will be considered a No Rep.  Athletes may be lateral to or facing the bar while performing the burpee.  It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the parallette from where they performed the burpee portion of the movement.  If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep.

 

STRENGTH/SKILL WOD

 

4 Turkish Get Ups (2 on each arm)

15 Sit Ups

4 Rounds

(no time, just for skill)

TURKISH GET UP DEMO

 

 

WOD

 

0-2 minutes: Row for Cals 

Rest 1

3-5 minutes: Front Squats

Rest 1

6-8 minutes: Row for Calories

Rest 1 

9-11 minutes: Push Jerk 

Rest 1 

12-14 minutes: Row for Calories

 

Fitness 95/65

RX 115/75

RX+ 135/95

 

Score = Total reps & calories

 

 
 
Ashley showing great momentum mid-clean during Monday’s Hero WOD…
 ashley

Tuesday, September 8th 2015

 
There’s no better way to close summer than with an awesome Hero WOD on a beautiful Labor Day.  Thanks to everyone who came out, worked hard and supported each other in a big way.
Now it’s time to shift our attention to the next big event…

 

 

clash logo

 

We will be announcing each of the three workouts each of the next few nights (not necessarily in order of events)… INCLUDING TONIGHT!

 

 
DRUMROLL PLEASE… 

 

WORKOUT 2: Clean and Jerk Ladder

Men’s RX

135 – 155 – 175 – 195 –205 – 215 – 225 – 235

Men’s Scaled

95 – 115 – 135 – 155 – 175 – 185 – 195 – 205

Female Scaled

55 – 65 – 75 – 85 – 95 – 105 – 115 – 125

Female RX

75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

 

Athletes will take the bar from the floor and perform a Clean and Jerk. 1 Point will be given for the Clean and 1 point will be given for the Jerk.

Athletes will enter the ladder every minute – having 50 seconds to make their lift and a 10 second transition time. Athletes must complete their lifts in the time allotted.

If an athlete misses an attempt or is NO Repped they may try again as long as they have time, but they must successfully complete the Clean AND the Jerk to move on. Successful movements must be fully completed before the timer beeps.

Successful Cleans must travel from the floor to the shoulders and be held in control in the front rack position, elbows in front of the bar, knees and hips fully extended. Successful Jerks must then travel from the shoulder to be held in control in a full lockout position overhead in line with the shoulders, hips and feet. Split jerk is acceptable as long as the feet come together and control is shown before the weight is lowered.

Slight press-out will be tolerated. If you are fighting for control at the top of your lift and you take a step to control the bar that will be acceptable as long as you do show control before bringing the weight back down. Contact with the head will result in a No Rep. If you miss a Jerk attempt and return the bar to your shoulders you may try again without having to return the bar to the floor.

If you complete the ladder then you have earned the highest score for this event. 1 Point credit will be given for Clean, but to advance you must complete the Clean AND Jerk.

After you last attempt, you will proceed to a “tie breaker” round (in case of a tie) of max clean and jerks for ONE MINUTE at the following weights:

135lb RX Men

95lb Scaled Men

75lb RX Women

55lb Scaled Women

 

 

 

STRENGTH WOD

 

Overhead Squats 7/7/7/7

**Try to hit the same weight you used for 5 across last week**

(Between each set spend 1 minute mobilizing for next set)

 

 

WOD

 

“Half Cindy” (10 min AMRAP)

5 Pull ups

10 Push ups

15 Air Squats

 
The morning crew rocking some WallBalls in Friday’s Partner WOD…
 morning partners

Monday, September 7th 2015

LABOR DAY HERO WOD 

 

Monday’s workout will be a Hero WOD in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.  Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

abbate

“Abbate”

1 Mile Run

21 Clean and Jerks (155/105)

800 M Run

21 Clean and Jerks (155/105)

1 Mile Run 

 

We will have PLENTY of scaling options so please come out and honor this incredible soldier and bond with our amazing community!

 

Class times will be at 10:00 and 11:00 AM only. Kid coverage will now be for the 11 AM (not as previously posted 10 AM).  Friends and family are welcome as we are going to have a ‘pot luck’ style hangout after the 11a WOD!

Also, next week we are offering Free CrossFit 101 classes. The class times will be Tuesday and Wednesday at 7:30 PM and Friday at 6:30 PM.

 

 

Look at Axel on bended knee! I think Ada said “yes”… 
axel ada
 

Sunday, September 5th, 2015

OPEN GYM 9a-NOON

Reminder that Monday’s workout will be a hero WOD. Class times will be at 10:00 and 11:00 AM only. Kid coverage will now be for the 11 AM (not as previously posted 10 AM).

Next week we are offering Free CrossFit 101 classes. The class times will be Tuesday and Wednesday at 7:30 PM and Friday at 6:30 PM.

 

 

Congratulations to Lauren and Coach Chris on the arrival of Piper Anne Franey. She weighed in at 6 lbs, 12 oz and measured at 20 3/4 inches. Mom, Dad, and Piper are doing great. 
 Chris and Piper

Saturday, September 5th 2015

We are reposting a lot of the same information from yesterday’s blog because it is all important information you need to know!  For those of you who already responded to the surveys — THANK YOU!  And for those who haven’t, we hope you’ll let your voice be heard!

 

We have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

 

In other news and due to high demand, we are starting Clean  Eating Challenge Reboot. Earlier this year we did a “Whole 30” challenge and the results were amazing.  We had a number of members make massive changes in there body composition and general performance at the gym.  It seems like we might need another challenge all the summer temptations so we are planning on starting right after Labor Day. We will lead a kick off conversation during the Labor Day potluck on Monday (and Coach Brian will be available after the 5:30 PM class on Tuesday to help you decide what’s best for you!) 

 

If you are interested and haven’t joined here is our Facebook support group. It’s a great place to share recipes, support each other, and post pictures of what delicious foods you can make with natural ingredients.
Reminder that next Saturday, September 12th we will be having our in-house competition. We have both a scaled and Rx division and it should be a fun time for all. If you are interested in attending please email us at info@CrossFitCove.com

 

WOD

 

70 KB Swings

60 Sit Ups

50 Box Jumps

40 Burpees

30 Hip Extensions

20 Pull Ups

 

Fitness 35/26 (ring rows)

RX 53/35

RX+ 70/53 (Chest to bar for ring rows)

 
Some ridiculous fun with the “pizza pie” game warmup…
 pizzapiegame

Friday, September 4th, 2015

In an effort to create the best gym for you we would love to get some critical and candid feedback.  We have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

 

In other news and due to high demand, we are starting Clean  Eating Challenge Reboot. Earlier this year we did a “Whole 30” challenge and the results were amazing.  We had a number of members make massive changes in there body composition and general performance at the gym.  It seems like we might need another challenge all the summer temptations so we are planning on starting right after Labor Day. We will lead a kick off conversation during the Labor Day potluck on Monday (and Coach Brian will be available after the 5:30 PM class on Tuesday to help you decide what’s best for you!) 

 

If you are interested and haven’t joined here is our Facebook support group. It’s a great place to share recipes, support each other, and post pictures of what delicious foods you can make with natural ingredients.

 

STRENGTH WOD

Overhead Squats 

6/4/2/2/2/2

(Build up in weight to find a heavy set of 2)

WOD

25 Shoulder To Overhead

25  Burpees

150 Wall Balls

25  Burpees

25 Shoulder to Overhead

 

(1 partner working 1 partner resting)

 

Fitness 95/65

RX 135/95

RX+155/105

 
Min gets vertical with some box jumps (with great landing position too!)…
 min box