Daily WOD

Monday, August 17th 2015

Lots of exciting things happening this week so please read on!  

First and foremost, we are thrilled to announce that Anna Vaillancourt is joining the coaching staff at the Cove.  She’s has over two years coaching experience under her belt, is super knowledgable and one of the nicest people we know.  You’ll see her mostly coaching noon and 9:30am classes so if you’re not a regular, come mix it up and take one of her classes!  Her full bio will be up on the site very shortly but we are so excited to have her.

Welcome Anna V!

Anna

A reminder that THIS TUESDAY we will be celebrating Phil’s Birthday!  Martine will be bringing a cake and some adult beverages after the 5:30 class.  So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!).  But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)

And last, but certainly not least, we are starting a new strength cycle — Overhead Squats.  This is one of the most challenging lifts as it puts tremendous pressure on your shoulders if not done properly. We will demand a good position with this movement as weeks of bad OHS form will cause major shoulder problems. We will be doing lots of mobility and other shoulder drills to make sure they stay nice and healthy!

 
Along the way we will plug in some good videos to watch but please speak up and let us know what you are struggling with.  Overhead position, mobility, strength…or all of the above!
 

SKILL WOD

Strength WOD
Take 15 minutes to find a 1 RM Overhead Squat

WOD

 

15 OHS
800 m run
12 OHS
600  m run
9 OHS
400 m run
-For Time-
 
Fitness 95/65
RX 135/95
RX+ 155/105

 

**The loading here is aggressive on the WOD, but the reps are relatively low. Remember to focus on range of motion, form and technique.  We MUCH prefer you go lighter if you don’t have the form down… and that just means you will likely crush that 1RM later when we retest!
 

 

 


 

Sunday, August 16th 2015

OPEN GYM 9a-NOON

 

Great job this week everyone!  Take today and get some rest, go for a walk or get some kind of other active recovery.  If you want to make up a missed workout or just want to hone a skill, come on in for open gym.  We’ll be here! 

 

A trifecta of CrossFit superheroines channeling their collective powers…

 
 girl trio

Saturday, August 15th 2015

Join us THIS TUESDAY to celebrate Phil’s Birthday!  Martine will be bringing a cake and some adult beverages after the 5:30 class.  So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!).  But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)

 

SKILL WOD

1 or 2 Rope Climbs depending on skill level

30 Seconds of GHD Sit Ups

10 Bent Over Barbell Rows (feel free to add weight just keep the load light)

4 Rounds

 

 

WOD

 

3 KB Swings

5 Burpees

6 KB Swings

5 Burpees

9 KB Swings

5 Burpees

12 KB Swings

5 Burpees

– Climb the Ladder for 8 minutes

 

Fitness 35/26

RX 53/35

RX+ 70/53

 

 

 

Not even sure how to caption this one … 
bandsplits


 

Friday, August 14th 2015

We hate asking favors, but we’ve seen the power of this community when activated in social media!  The Baltimore Sun is publishing their ‘Best of Howard County’ list soon and we’d love to make it on their list of “Best Gyms”.  If you feel compelled (NO pressure), we’d love for you to fill in “CrossFit Cove” in the “Write-in” section of question #69 (then hit ‘submit’ at the bottom).  As always, we SO appreciate your support!

best of baltbest of balt
best of HCVOTE HERE!

 

STRENGTH WOD

EMOM for 8 Minutes

4 Hanging Power Cleans + 3 Push jerks

 

PARTNER WOD

800 M Run (200 M Relay Style)

50 Box Jumps

40 Clean and Jerks

50 Box Jumps

800 M Run (200 M Relay Style)

 

1 Person working at a time

 

Fitness 95/65

RX: 135/95

RX+ 155/105

 

 

 

A crazy fun 5:30pm class on Monday … 
530class


 

Thursday, August 12th 2015

 

MOBILITY WOD

 

2 Min on the Couch Stretch 

2 Minute on the Batman Hip Opener –

Scroll to about 1:45 in THIS VIDEO

 

WOD

 

10 Burpees

15 Pull ups

30 Double Unders

5 Rounds

 

Fitness: 80 Singles

RX: 30 Doubles

RX+: 40 Doubles (Chest to Bar)

 

**20 Min Cap**
 

Partner glute ham raises got a little nutty this week … eddiecharles sarasteph

 

Wednesday, August 12th 2015

Great job everyone hitting that PR bell with our Push Press Cycle! Amazing what progress we made in four short weeks. We can’t wait to crunch the numbers.

STRENGTH WOD

 

Every 2 minutes for 12 minutes 

3 Front Squats directly into 5 Back Squats 

(For the complex above the bar should come off the rack. The weight should stay the same for Front Squat and Back Squat.  Start at a moderate weight and add weight each set)

 

WOD

 

50 Sit Ups

25 Deadlifts

50 Sit Ups

20 Deadlifts

50 Sit Ups

 

Fitness: 185/125

RX: 245/155

RX+: 275/185

 

Min getting his elbows up after cleaning the bar… min
 

Tuesday, August 11th 2015

It’s PR day!  We are wrapping up our Push Press cycle today so we hope to see some big gains, but come in with realistic expectations and move safely.

Keep in mind that if you don’t set a new PR, it does not mean you aren’t making progress towards your goals in any meaningful way. Everyone has training sessions they’d sooner forget sometimes, just as they have absolutely fantastic ones every so often; ultimately, the ups and downs cancel each other out. If you’re getting the work in, you’re still progressing towards your goal (regardless of a bad day here or there). Stay focused on your goals, remember the big picture and take satisfaction in striving to better yourself.

STRENGTH WOD
Take 15 minutes to find a new 1 RM Push press 

-I put this up on the CFH site feel free to steal….(warm up with quick aggressive reps at a low weight, spend time here thinking about breathing, bar position and dip position before you move up)

 

WOD

 

200 M Row

10 Push Press

200 M Run

15 min AMRAP

 

Fitness: 95/65

RX: 115/75

RX+: 135/95

 
Erich and Eric pushing hard while making up a WOD during Open Gym…

 erichanderic
 

Monday, August 10th 2015

Two schedule reminders!  Foundations Classes are on Monday (7:30p), Wednesday (7:30p) and Friday (6:30p).  If you have any friends who have been wanting to try it out, pass it on… its FREE!  Or if you want a refresher yourself, come and join in!

Maggiano’s of Columbia will be here TONIGHT so get ready to chow down after the 5:30 and 6:30 classes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class.

 

STRENGTH WOD
 
5 Strict Chin Ups

10 Partner Glute Ham Raise

(use ab mats under knees)

DEMO VIDEO HERE

4 Rounds

 

 

 

 

WOD

 

4 Power Cleans 

8 Push Ups 

24 Air Aquats 

6 Rounds 

 

Fitness 115/95

RX 185/115

RX+ 205/125

 

Ava and the noon class throwing around heavy weights and working hard…

 avaava
 

Sunday, August 9th 2015

OPEN GYM 9a-NOON

FREE FOUNDATIONS next week (Monday/Wednesday at 7:30pm and Friday at 6:30pm).  All are welcome!

And a reminder that Maggiano’s of Columbia will be here on MONDAY evening so get ready to chow down after the 5:30 and 6:30 classes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class. 

One from the archives: The Finley’s goodbye WOD…miss them a ton!

finley goodbye 
 

Saturday, August 8th 2015

Next week we are running another series of Foundations Classes on Monday (7:30p), Wednesday (7:30p) and Friday (6:30p).  If you have any friends who have been wanting to try it out, pass it on… its FREE!  Or if you want a refresher yourself, come and join in!

A reminder that Maggiano’s of Columbia will be here on MONDAY evening so get ready to chow down after the 5:30 and 6:30 classes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class. Some items they are planning on bringing include:

Cedar baked salmon with charred broccolini rabe

Spinach salad: dehydrated grapes, sliced strawberries, toasted pine nuts

Roasted Rosemary Chicken Breast with sweet potato hash (sweet potato, red onion, bacon, sage)

Bring friends and family as they’re also trying to get the word out too!

 

STRENGTH WOD

OTMEM for 7 minutes

1 Deadlift + 1 Hanging Power Clean + 1 Squat Clean

 

 

WOD

12 Squat Cleans

10 Pull Ups

3 Rounds

Rest 2 minutes

9 Squat Cleans

7 Pull Ups

3 Rounds

 

Fitness 95/65

RX 115/75

RX + 135/95

 

Daniel P. calm and controlled among the chaos…

daniel