Daily WOD

Thursday 8/15/2019

 

 

 

FREE MOVEMENT SCREENING

WITH FX PHYSICAL THERAPIST 

 

In an effort to get a better understanding of your physical strengths and limitations we are partnering up with FX  Physical Therapy to provide FREE Movement Screening next Wednesday (21 August from 4-7).  The Movement Screen is a total body screen performed by FX Physical Therapists and created specifically for the CrossFit athlete. It is designed to evaluate mobility, movement quality, and symmetry. Feedback provided can be a useful tool for addressing pain, preventing future injuries, or optimizing performance. You can sign up for a 15 minute slot at the whiteboard with either of the FX Therapist. The therapists will use your email to send you more detailed feedback after the screening.

POOL WOD RSVP 

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

STRENGTH

 

5 rounds-

4 Man Makers

3 Rope Climbs

200m Run

 

Time Cap: 20 min

 

Fx: 20/10# DB, 2:1 Rope Climb Scale of Choice

P/O: 35/25# DB

 

MOBILITY

 

3 x 10 reps each

Rear foot elevated split squat

Banded scap push up

KB partial get up

 

Coach’s Tip: Man Makers are a new(ish) movement that we haven’t done a lot of but you should be able to do all 4 reps in a row each time.  Pick a Rope Climb Scale that will challenge you.

COVE FANTASY FOOTBALL

 

Wes K. (now officially known as “The Commish”) has decided to head up a CrossFit Cove Fantasy Football League. We have 8 teams signed up so far and we could use four more teams if anyone is interested. For a little extra spice for this league, each week the team that has the least number of points that owner owes a penalty of 50 burpees. If you are interested in signing up email us info@crossfitcove.com

 

 

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

POOL WOD RSVP

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

STRENGTH

 

Clean

5 sets of 3 (12 min to build up)

 

Must be unbroken, can be power or squat. First working set should be ~55% of 1RM

You can also mix and match (aka 2 power + 1 squat, 1 power + 2 squat, etc.)

 

WOD

 

4 rounds-

25 Wall Ball

15 Power Clean

5 Bar MU

 

Time Cap: 15 min

 

Fx: 1 Ring Row + 1 Dip (any type) = 1 Bar MU, 75/55, 14/10#

P/O: 95/65, 20/14

 

Coach’s Tip: Light weight Power Cleans during the metcon so don’t get sloppy with form.  Wall Balls and Power Cleans should be done in 1-2 sets each.

BUSY WEEK AT THE COVE!!!! POOL WOD AND BRING A FRIEND FRIDAY!

POOL WOD RSVP

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

 

As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

WOD

SURPRISE WOD

YOU WILL FIND OUT WHEN YOU GET HERE

Coach John gives final tips before last year’s pool WOD!  Be sure to sign up on the link above!

 

Monday 8/12/2019

WOD

 

“Cove Tester #1”

21-15-9 reps of-

Squat Snatch

Lateral over Bar Burpees

 

Time Cap: 12 minutes

 

Fx: 95/65

P/O: 135/95

 

ACCESSORY

 

50 Unbroken DU

100 Unbroken DU

150 Unbroken DU

 

*Every time you trip or stop, you must first complete 10/8 calories on the bike before resuming

 

Time Cap: 10 min

 

Coach’s Tip: Another Cove benchmark repeat.  This is a fast workout with high skilled lifting and simple bodyweight movements.  The key is to make sure you keep moving without long breaks.

Saturday 8/10/2019

STRENGTH

 

“It’s all uphill from here”

3 rounds-

10 Clean and Jerks

400m Run

__ Rope Climbs

 

*In remaining time, establish a 1 rep Clean and Jerk

 

Time Cap: 25 minutes

 

Fx: Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

1 Rope Climb

 

P: Round 1: 135/95

Round 2: 155/105

Round 3: 185/125

2 Rope Climbs

 

O: Round 1: 155/105

Round 2: 185/125

Round 3: 225/155

3 Rope Climbs

 

Coach’s Tip: A good amount of pulling while breathing heavy so make sure you get set up in good positions.  Use your legs to drive the weight in the Clean & Jerk.

Friday 8/9/2019

PARTNER WOD

 

“In Sync”

3 rounds-

30 Sync Deadlifts

25 Sync TTB

20 Sync Pushups

 

Time Cap: 21 min

 

Fx: 155/105, Toes to Barbell 1:1, Pushup scale of choice

P: 185/125

O: 225/155

 

MOBILITY

 

3 sets of 10 reps each-

Unilat RDLs

KB dead bug

Band cat/camel

Band lat stretch

 

Coach’s Tip: All the synchronization for this Partner WOD.  Make sure to communicate and don’t go until one partner cannot recover.

Thursday 8/8/2019

WOD

 

“1, 2, 3”

1 mile run

200 DU

30 Overhead Squat

 

Time Cap: 17 min

 

Fx: PVC Option for OHS or Front squat at 75/55, 2:1 Single

P: 115/75

O: 135/95

 

MOBILITY

 

3 sets of 10 reps-

T/S extension over ab mat

Down Dog push up plus

Thoracic rot. w/ sh horizontal abduction hip flexor stretch with band OH press

 

Coach’s Tip: Run, jump, squat.  Covering all bases of CrossFit today with this workout.  Come get a good sweat in and learn some new mobility techniques.

Wednesday 8/7/2019

WOD

 

“Cove Tester #2”

Buy-in: 1000m Row

THEN

50-40-30-20-10 reps of-

Wall Balls

Alt. DB Snatch

 

Time Cap: 25 min

 

Fx: 35/25, 18/12

P/O: 50/35, 20/14

Coach’s Tip: Retesting one of the original Cove Testers to see where you fitness has gone in about 2 months.  Don’t go too hard on the row or you won’t be able to recover during Wall Balls.

Tuesday 8/6/2019

STRENGTH

 

Every 90 seconds for 5 sets:

1 Squat Clean + 2 Front Squats

 

WOD

 

5 rounds-

10/8 Cal Bike

8 Burpee Box Jumpovers

10 Squat Cleans

 

Time Cap: 17 min

 

Fx: 20/18″, 95/65

P: 24/20″, 115/75

O: 24/20″, 135/95

Regrets: Same as Open, but you must clear the box (don’t trip)

 

Coach’s Tip: Legs are going to be fatigued from both the bike and Squat Cleans.  Put enough effort into the Jump Over portion of the Burpee Box Jump Over.  Bike should be under 1 min every round.

Monday 8/5/2019

STRENGTH

 

Every 90 seconds for 8 rounds:

1 Power Clean + 1 Push Press + 1 Push Jerk

 

WOD

 

For time:

15-10-5 reps of-

Push Press

Pullup

 

Time Cap: 10 min

 

Fx: 95/65, J-Hook Row

P: 135/95, Pull-up reps x 2

O: 155/105, C2B + reps x 2

 

Coach’s Tip: Lots of shoulder work!  If you get in before class, grab a band and start activating those muscle or start stretching.