Daily WOD

Sunday 11/10/2019

WOD

“Put your hands in the air like you just don’t care”

2 rounds-

40 Hang Snatch

50 Overhead Squat

20 Ring Dips

 

Time Cap: 20 min

 

Fx: Barbell only, Box Dips/Assisted Pushups

P/O: 75/55

 

FINISHER

 

40 Burpees to a 6″ target for time

Cap: 4 min

 

Coach’s Tip: Very light weight for the barbell so big sets are crucial (at least 15-20 reps).  Pick a scale for the Dips that you can do 10+ full Range Of Motion reps at a time.

Saturday 11/9/2019

PARTNER WOD

 

(shared reps)

3 rounds-

30 Burpees over your partner (partner is in plank

200 DU

40 Box Jumpovers

 

Buy-out: 200 Double DB Overhead Lunge (One DB rests on shoulder)

 

Time Cap: 35 min

 

Fx: 2:1 Singles, 20/18″, 35/25 DB

P/O: 24/20″, 50/35 DB

 

Coach’s Tip: The main workout is pretty straight forward followed by a nasty Cash-out with Overhead Lunges.  You will have 2 DBs for this- 1 DB with be resting on a shoulder, 1 DB will be in the overhead position with the opposite arm.

OPEN 20.5!

OPEN 20.5 

 

It’s hard to believe we are in the final week of the Open already! Let’s close it out with some great performances — and of course,  a celebration to wrap it up!  Here’s the plan for the final week!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  As you now know, our Friday partner WOD will be replaced with 20.5. We’ll resume our normal Friday fun next week!
THIS WEEK’S CHALLENGE WILL BE AN ‘ACTIVE RECOVERY’ CHALLENGE. You can keep it simple but recovery focused — that means 30 minutes of “active” recovery. Run, walk, row, swim, bike, rollerblade, ice skate.  Each day you do it you get one point.  Get out of the gym and use your fitness!
FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! This week TWO representatives of each team will kick off the night with an epic throw down.  This Friday’s event will call for one RX and one SCALED athlete from each team to represent in a mixed gender heat.  You can nominate any guy or gal from your roster; we just need one athlete willing to go RX and one to go Scaled (ideally it will be a new face on the floor, but if someone wants to hit it again, that’s fine too).  If it’s time, lowest combined time wins. If it’s reps, most combined reps wins.  And just like last Friday, it will be an exciting way to kick off the night and get everyone energized.  We will run rolling heats after that until we are all done!
AFTER PARTY AT COLUMBIA ALE HOUSE.  Round four went to the Allie Cats and they decided for are after-party celebration will be just around the corner at FRISCO’S again.  It was how we kicked off the Open and it’s how we’ll end it!
Friends and family are of course welcome.

 

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54) ♀14-lb. ball to 9 ft. ♂20-lb. ball to 10 ft.
Scaled (Ages 16-54) ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15 ♀10-lb. ball to 9 ft. ♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15 ♀chin-over-bar pull-ups, 10-lb. ball to 9 ft. ♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+ ♀chest-to-bar pull-ups, 10-lb. ball to 9 ft. ♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+ ♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft. ♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Holiday Nutrition Challenge

We are blown away by what is happening at the gym this Open season!  In addition to the amazing performances and breakthroughs, it is so fun to see so many of you making new connections and spending time with friends.  It’s what the Open is all about!

The Open also affords us a time to be focused on health and fitness.  What you do the night before matters.  How much rest you get matters.  And what you eat certainly can make all the difference.  And right behind the Open comes a CrossFitter’s toughest time of year — the HOLIDAYS!

Yes, they are fast approaching.  We have Thanksgiving, Christmas, New Years (and Halloween) all coming up and while these are times filled with family and fun, they can turn into a time when athletes tend to fall off the fitness and nutrition wagon and a lot of progress can be nullified in a short amount of time.  One of the keys to success for staying on the fitness and nutrition bandwagon – consistency.

How do you improve consistency?  Through healthy habit formation!

Join us for a 5-week Healthy Habits for the Holidays Challenge to help get some ideas on how to form habits, execute those habits, and continue with those habits weeks, months, and years from now.

Healthy Habits for the Holidays Challenge

What:  A 5-week challenge that works on building sustainable healthy nutritional and activity-based habits so that during the holidays (Thanksgiving, Christmas, New Years) you will have a solid foundation of knowledge and actionable habits to incorporate and stay on your health and fitness track.

When: November 18th -December 20th

How:  Each week, participants will be given nutritional and fitness habits to incorporate into their everyday lives and keep track of said habits (through a Google doc).  Each week, habits will be explained and support will be given through a private Facebook group.  Additional topics regarding nutrition and fitness will be presented and discussed each week as well (for example- how to approach eating and stay on track in a social setting, nutritional timing, dietary supplements, incorporating supplemental skill/strength work into your routine, etc).

The focus of this challenge isn’t necessarily a transformation of body composition but building healthy habits to survive the stressful holidays and get you on track heading into the New Year. Additional support will also be provided with a private facebook support group and with weekly habit worksheets.

Cost- $40

If you would like to sign up, just email us at info@crossfitcove.com

WOD

EMOM for 9 min:

1st min: __ Rope Climbs

2nd min: 10 TTB

3rd min: 3 Squat Cleans

 

Fx: 1, Hanging Leg Raise, 135/95

P: 2, 155/105

O: 1 legless, 1 legged, 205/135

 

WOD

 

For time:

30 Front Squats

20 Shoulder to Overhead

10 Rope Climbs

 

Time Cap: 13 min

 

Fx: 95/65

P: 115/75

O: 135/95

 

Coach’s Tip: Start of with an EMOM that is aimed more at skill work than conditioning.  For the metcon, Rope Climbs get really hard really fast so make sure you take enough time between each to complete an ascent.

Jason showing a great front rack position

ALLIE CATS TAKE IT AGAIN

Week 4 was a fun time both during and after 20.4. We have just one last week for the Open and plan on finishing it with a bang.

Week 4 went to two time Cove Open Intramural champs Allie Cats. Thanks for all the judging help during the festivities and shout out to Kelly W for finishing 20.4.

WOD

EMOM for 10 min:

5 Dball over the Shoulder

Max DU with the remaining time

 

then…

 

EMOM for 10 min:

5 Deadlifts

Max DU with the remaining time

 

*Score is total DU

 

Fx: 50/35, 155/105

P: 70/50, 245/165

O: 100/70, 315/205

 

ACCESSORY

 

3 rounds-

15 Hanging Knee Raise

20 sec knee raise hold

 

Coach’s Tip: Lots of heavy Deadifts for the first portion.  As always, form over weight.  We are looking to do 5 reps in a row without a break.

Some quality father and son time

Tuesday 11/5/2019

WOD

 

For time:

75 DB Goblet Squats

50 Pushups

25 Hang Power Snatch

 

Time Cap: 20 min

 

Fx: 35/25#, 75/55

P: 50/35#, 95/65

O: 50/35#, 115/75

 

STRENGTH

 

5 unbroken sets of 5

Power Snatch

*adjust weight accordingly

 

Coach’s Tip: Switching it up today with the metcon first followed by some strength.  For the strength, you should be looking to hit 80-90% of what you think you can do fresh.

 

Katie carrying a VERY heavy barbell… with ease… on Friday night!

Healthy Habits for the Holidays Challenge

We are blown away by what is happening at the gym this Open season!  In addition to the amazing performances and breakthroughs, it is so fun to see so many of  you making new connections and spending time with friends.  It’s what the Open is all about!

The Open also affords us a time to be focused on health and fitness.  What you do the night before matters.  How much rest you get matters.  And what you eat certainly can make all the difference.  And right behind the Open comes a CrossFitter’s toughest time of year — the HOLIDAYS!

Yes, they are fast approaching.  We have Thanksgiving, Christmas, New Years (and Halloween) all coming up and while these are times filled with family and fun, they can turn into a time when athletes tend to fall off the fitness and nutrition wagon and a lot of progress can be nullified in a short amount of time.  One of the keys to success for staying on the fitness and nutrition bandwagon – consistency.

How do you improve consistency?  Through healthy habit formation!

Join us for a 5-week Healthy Habits for the Holidays Challenge to help get some ideas on how to form habits, execute those habits, and continue with those habits weeks, months, and years from now.

Healthy Habits for the Holidays Challenge

What:  A 5-week challenge that works on building sustainable healthy nutritional and activity-based habits so that during the holidays (Thanksgiving, Christmas, New Years) you will have a solid foundation of knowledge and actionable habits to incorporate and stay on your health and fitness track.

When: November 18th -December 20th

How:  Each week, participants will be given nutritional and fitness habits to incorporate into their everyday lives and keep track of said habits (through a Google doc).  Each week, habits will be explained and support will be given through a private Facebook group.  Additional topics regarding nutrition and fitness will be presented and discussed each week as well (for example- how to approach eating and stay on track in a social setting, nutritional timing, dietary supplements, incorporating supplemental skill/strength work into your routine, etc).

The focus of this challenge isn’t necessarily a transformation of body composition but building healthy habits to survive the stressful holidays and get you on track heading into the New Year. Additional support will also be provided with a private facebook support group and with weekly habit worksheets.

Cost- $40

If you would like to sign up, just email us at info@crossfitcove.com

STRENGTH

EMOM for 14 min:

O: 1 Hang Squat Clean + 2 Front Squats

E: 10 Pullups

 

*Select challenging weight to use across the entire strength

 

Fx: 10 J-hook Row

P: As written

O: C2B

 

WOD

 

AMRAP in 12 min:

2-4-6-8-….

Hang Power Clean

HSPU

 

Fx: 95/65

P/O: 135/95

 

Coach’s Tip: Last week of the Open.  For the metcon, pick a weight that you can do in two sets in the higher rep range.

 

Faye showing fierce determination and focus during 20.4…

COVE KIDS OPEN – WEEK 4

OPEN GYM ACTIVITIES

We will be doing a kids version of 20.4 for tomorrow’s Cove Kids class.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS OPEN WORKOUT 20.4

 

MONDAY CLASS

MetCon
75 DB Goblet Squats
50 Pushups
25 Hang Power Snatch

Time Cap: 20 min

Fx: 35/25#, 75/55
P: 50/35#, 95/65
O: 50/35#, 115/75

Strength
5 unbroken sets of 5
Power Snatch

*adjust weight accordingly

GYMNASTICS

Saturday 11/2/2019

PARTNER WOD

 

5 rounds-

20 Sync Deadlifts

30 Burpee Pullups (shared reps)

40 Dball Squats (shared reps)

(Dball squat = Dball on shoulder)

 

Time Cap: 30 min

 

Fx: 115/75, Burpee to a high target, 50/30

P: 135/95, 70/50

O: 155/105, 100/70

 

Coach’s Tip: Some synchro and shared reps for today.  Come have some fun after the Open to help with recovery.

OPEN WORKOUT 20.4

OPEN 20.4 

 

The Open continues with week FOUR and 20.4, and yet again and we’ve got tons of things happening to keep you rallying!  Here’s the what you can expect,  so please read carefully!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  As you now know, even if you didn’t sign up the Open, if you come on Fridays, you’ll be doing it anyway!  These classes are run slightly differently than normal (we still warm up and get ready together,  but we take turns judging each other as many of us need a judge to submit a score.).  Please note if you did not sign up OFFICIALLY for the Open, you don’t NEED a judge.  But if you want to see what it feels like, we can typically make that happen!
FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! One representative of each team will kick off the night with an epic throw down.  This Friday’s event will call for one FEMALE from each team to represent in a FEMEN’S SCALED heat.  Just like last Friday, it will be an exciting way to kick off the night and get everyone energized.  We will run rolling heats after that until we are all done!
AFTER PARTY AT.  Round three went to Blue Balls and Barbells and they decided for are after-party celebration will be just around the corner at Columbia Ale House. Friends and family are of course welcome.

 

WORKOUT 20.4

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.

Time cap: 20 minutes

VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.
Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb. Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb. Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.