Daily WOD

Tuesday, February 24th, 2015



After talking to many of our members we have decided to move our gym-wide CrossFit Open Workouts to 7:30 PM on Fridays. There’s nothing like working together as a big group, cheering each other on to get you through that last rep!  We will have some beers on hand for those who want an “After Open” beverage.  Come be part of an amazing experience.  We promise, it will be fun for EVERYONE!!!
If you haven’t been able to come in or the cold is keeping you away, there’s still time left to try out the COVE for free!  And to all of you who have come in to try it out already, now its time to bring in friends to show them how much you’ve learned and accomplished in just a few short weeks.  You can explain all of the crazy things you are doing to entice them, but there’s nothing like getting someone to come in and try it for themselves.  As always, we appreciate all the support and are excited for what’s to come.
Tomorrow we will continue our back squat cycle (go heavy — each set of three should be the same challenging weight) and the WOD is representative of some things we will probably see in the CrossFit Open (and if you haven’t signed up already, please do!).  



Back Squat
(same weight across)


18 Wall Balls
10 Burpees (touch a target)
5 Rounds
18 min CAP
Fitness 14/10
RX 20/14
RX + 20/14 (Wall Balls must be unbroken)


Daniel with a soft landing



Monday, February 23rd, 2015

Today’s WOD  (workout of the day) will be 13.2. This was the second workout in the 2013 CrossFit Open. It should give you a taste of what the workouts might look like this year.

There are three days left to sign up for the CrossFit Open. Don’t miss out on the fun (seriously it’s fun) We will be doing open workouts on Saturday’s at 11 AM but for those that cannot make it we will provide a coach that can judge your workout for you at another time and date that week.

Sign up at games.crossfit.com


Shoulder to Overhead

(Bar starts on the ground)


CrossFit Open Workout 13.2
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
10 min AMRAP


Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ Same


Box jumps can be a hair raising experience



Sunday, February 22nd, 2015









If you have been doing CrossFit for a while now, you know it works because of the high intensity you achieve with each WOD. But our bodies can’t withstand that kind of intense exercise every day – so we need to EMBRACE THE REST DAY.  Here is some guidance we can offer, but you MUST listen to your body first and foremost!

CrossFit recommends athetes follow a 3 on 1 off program, which means 3 days of doing the workouts and taking the following day to rest.  Most athletes will need that day of rest in order to allow the muscle tissue to regrow and the body to recover from the training. If someone is brand new to CrossFit, your body might not be able handle that much intensity/work initially.  The Cove offers programming 6 days a week, Monday-Saturday, and while we love seeing each of you, we do NOT want to see you every day.  Often times life schedules need to dictate workout schedules. We realize not everyone’s schedule is the same and some will come in on certain days, and some on others. Some folks like to come in Monday-Friday and take the weekend off (5 on and 2 off). This may work for some, but what needs to be monitored is how that athlete is responding to the training. On the 4th and 5th day in a row, are they still feeling strong and are they still able to hit the conditioning portions of the workouts hard and keep the intensity that we are looking for in order to gain results?  If not, go for walk, come in and row, stretch or ride the bike – but skip the WOD.

What tends to happen is you start enjoying coming to the gym so much because you are seeing results and you are making friends and getting connected to the community and you don’t want to take days off – but this can also lead to some nagging injuries if the individual is not listening to their body. We have seen it happen time and time again and, we too, have made this mistake more than once. So what does someone do on his or her rest day?  Taking a full day off to do NOTHING is definitely an option but you could also consider some ‘active recovery’ activities (from our friends at CrossFit Invictus):

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Aerobic Restoration ( 25-40 minutes of work at a 60-70% effort – easy, restorative pace)

* Swim

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

* Restorative Yoga

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


Regardless if you are a competitive CrossFit athlete or just someone looking to get fitter – remember more is not always better, but better is better. Learn to listen to your body, learn to be ok with missing a day here or there in order to take care of yourself. You are only going to get stronger and faster if you allow your muscles a chance to recover.

These three need some recovery


Saturday, February 20th, 2015

Saturday we introduce the Snatch in a WOD for the first time. The snatch is a complex lift that will be new to many of you, but no worries — we will teach you step by step how to do it safely and effectively.  It is a beautiful movement and really engages the entire body – and you’ll find uses so many of the principles we’ve been practicing including working from core to extremity, big hip extension and getting under the bar.  Here’s a video demonstrating the Hanging Power Snatch:





12 minutes to find a heavy load with 1 Snatch Grip Deadlift + 2 Hanging Power Snatches



7 Hanging Power Snatches

30 Double Unders

7 Rounds

Time Cap = 15 minutes

Fitness 55/75 (60 singles)

RX 95/65

RX+ 115/75


Jen must REALLY think box jumps are fun.  Good thing she’ll probably get to do them in the Open this year.  If you haven’t yet, talk to the Coaches about signing up! We’re hoping for 100% participation!


Friday, February 19th, 2015

Today we will be doing our first”girl” workout 1/2 Cindy. A “girl” workout is a  benchmark workouts that CrossFit athletes use to test their fitness.

Why are they named after women? Here is what Coach Glassman, the founder of CrossFit had to say, “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  


Top Ten Reasons to Do the CrossFit Open

1.There will be lots of firsts here at the Cove. Don’t you want to be part of our first CrossFit open?
2. You push hard in your workouts but it’s nothing like an open workout with everyone around you.
3. The open is a world wide competition.  It’s something you can share with your friends and family that compete at another box.
4.It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30  AM class? What about the nooners and the afternoon crew that always takes the top spot.
5. The scaled division. This year a scaled division was added if you are just starting in the CrossFit world.
6. Trash talk -it’s not just for basketball.
7. You will learn what you are good at and bad at – you might struggle with workout 1 with deadlifts but kill workout 2 with burpees. Who knew you were a ninja at burpees!
8.It will challenge you and challenges are good.
9. When you watch/judge another member you will learn more than you thought about what good movement looks like
10. You will be inspired by others and you might inspire someone else

BONUS: Masters division! I have never been so happy to be “old”

Just so everyone is aware, there is a $20 charge for doing the open that goes to CrossFit HQ. It’s annoying but well worth it. We are aiming for 100 percent participation for this event. The more people involved the greater the experience is

 Sign up at games.crossfit.com




Back squat
(same weight across, go heavier then last Friday)



“1/2 Cindy”
5 Pull ups
10 Push ups
15 Air Squats

10 Minutes


Elliott is excited to do 1/2 Cindy tomorrow



Thursday, February 17, 2015

  In today’s workout we have a combined strength and mobility section. That is not by accident. People often see mobility/stretching as an effort in injury prevention and indeed it is but it really is about allowing our bodies to get into good positions. Give a focused effort on the stretches and drills we do today and you will find that you will get more out of all aspects of the workout. Looking forward to getting after it tomorrow



Power Clean 3/3/3/3/3
Between each set Front Rack Stretch with the band




5 Power Clean
12 KB Swing
Rest 3 minutes
5 min AMRAP
5 Power Clean
12 Box Jump
Fitness 95/65
RX 115/75


Katie keeping the bar close with her power clean.




And finishing with great elbow position



Wednesday, February 17th, 2015

We hope you have enjoyed the FREE February so far and have gotten a sense of what we are trying to build at the Cove. Given March is approaching quickly, we are now accepting memberships for our Founder’s Rates. The cost is $130 per month with no long term commitment (which is over $500 in savings annually vs regular rates). Become one of our original founding members and help us continue to grow this amazing community!


We are also offering a spouse/partner “same household” rate of $100 per month (for the second member of a single household who joins). If this applies to a member of your household email us at info@crossfitcove.com and we will apply a discount to your rate.

 Thanks for kicking off this journey with us and we hope you are on board for the rest of the ride!




 5-10 Kipping pull ups
20 Second Hollow Hold
5 Rounds



 21 Push Press
25 Cal Row
18 Push Press
25 Cal Row
15 Push Press
25 Cal Row
12 Push Press
25 Cal Row
-For Time-

Time Cap 20 minutes
Fitness 75/55 (Scale row to 15 Cals)
RX 95/65
RX+ (115/75)

The kids watching their parents getting after it


Tuesday, February 17th, 2015

Many have been asking about locking in our founders rate ($130 per month) and we plan on accepting memberships soon. We also wanted to share that we will  be offering a spouse/household  rate. For an additional $100 you can add a member of your household to your membership.



Take 12 minutes to
Find a heavy set of 3 Deadlifts


15 Deadlifts
10 Burpees
Cove Suicide run
3 Rounds
Time Cap = 15 minutes
Fitness (135/95)
RX (185/125)
RX+ (225/155)


Men standing tall


Monday, February 15th, 2015

 We are going to be doing the CrossFit Open this year the Cove. The open is a world wide competition of fitness amongst ALL CrossFit athletes. I know many of you have concerns having just started CrossFitting but just know that the open is for everyone (and especially this year as they have added a scaled division).

Magical things happen at the Open. Here is a great video of our very own Coach Franey at his first CrossFit Open.  He had just started CrossFit three months prior and after 14 1/2 minutes of a grueling workout he was able to summon up the adrenaline to get his first muscle up in the final seconds. Coach Geo, Marina and Brian were all there and we still can’t believe it! We can’t wait to see what magic happens this year’s Open at the Cove.


We are planing on holding our open workouts on Saturday’s (it will be the workout for the day so you might as well sign up) but if you can’t make those times you can make it up on an alternate day. You can sign up for the open  HERE

If you have any questions about the open feel free to email us or talk to a coach.


Back Squats 
(Same weight across)



10 Min AMRAP
10 Goblet Squats
12 Box jump 
14 Sit ups
Fitness 35/26
RX 53/35
RX+ 70/53

Our new graduates from CrossFit 101 this weekend. Welcome Tim and Ernesto to the box