Daily WOD

Saturday 4/6/2019

CROSSFIT FOR A CURE TODAY!

TODAY (Saturday) at 10 AM CrossFit ReVamped is hosting a free workout to raise money and awareness for the Juvenile Diabetes Research Foundation. Revamped athlete and friend of the Cove, Lizzy Mourges, is the mother of a wonderful 2-year old that is fighting against this disease.  Some of you may know Lizzy as an exceptional athlete from her occasional drop-ins to the Cove or from her Regionals performance last year — but more than anything, she’s a fierce mama bear who is doing everything in her power to raise awareness and find a cure for Juvenile Diabetes!

Nothing is more powerful than when we come together as a unified community to support important initiatives like these. We would love the support of all Covies to make this an extra special day. You can find out more about this event here and donations for the JDFR can be made here.

GYMNASTICS CHALLENGE

“Pyramid Scheme”

9-15-21-15-9

Unbroken HSPU

Fx: Box Pike Pushups

*If you break, finish up the set first and then you owe 12 burpees for every time you broke at the end of the challenge

Time Cap: 12 min

WOD

“Foot Cramps”

3 Rounds for Time:

10 Box Jumps

15 Push Press

100 DU

Time Cap: 11 min

Fx: 18/12, 95/65

P: 24/20,115/75

O: 24/20,135/95

Coach’s Tip:  Gymnastics challenge to start the day off as a way to gauge some overhead strength.  The metcon involves a lot of flexion and extension of our feet/ankles.  If you get in early, start stretching and rolling your feet and ankles.

Friday 4/5/2019

PARTNER WOD

 

“The Amazing Race”

For time:

1600m Row

40 Dball over shoulder

1 mile Run (holding bands together)

50 Power Snatch

12 Rope Climbs

 

Time Cap: 35 min

 

Fx: 50/30, 75/55

P: 70/50, 115/75

O: 100/70, 135/95

 

Coach’s Tip:  Pick a partner that you know you will be friends with after this tough workout!

SATURDAY: WORKOUT FOR A CURE!

CROSSFIT FOR A CURE SATURDAY!

THIS Saturday at 10 AM CrossFit ReVamped is hosting a free workout to raise money and awareness for the Juvenile Diabetes Research Foundation. Revamped athlete and friend of the Cove, Lizzy Mourges, is the mother of a wonderful 2-year old that is fighting against this disease.  Some of you may know Lizzy as an exceptional athlete from her occasional drop-ins to the Cove or from her Regionals performance last year — but more than anything, she’s a fierce mama bear who is doing everything in her power to raise awareness and find a cure for Juvenile Diabetes!

Nothing is more powerful than when we come together as a unified community to support important initiatives like these. We would love the support of all Covies to make this an extra special day. You can find out more about this event here and donations for the JDFR can be made here.

 

STRENGTH

 

Front Squat (from ground)

5 sets of 5

*Increase in weight as comfortable

 

WOD

 

“Weezer”

4 Rounds for Time:

15 Front Squats

15/12 Calorie Bike

60 DU

 

Fx: 95/65

P/O: 135/95

 

Coach’s Tip:  Leg day Thursday.  Pick a weight for the metcon that you can do the Front Squats in 2 or less sets.

 

James rocking some HEAVY dumbbells!

 

WEDNESDAY WINS! STEF M.!

WEDNESDAY WINS! STEF M.!

Today we highlight the one of the most amazing athletes and genuinely wonderful people we know — Stef M.  She’s a data analyst by day and Super Woman by night.  She comes regularly, works hard, listens to the coaches and is so darn humble. Coach Josh agrees “she a great community person and always having fun — always smiling.

She’s been at the Cove for two years and the the results of her approach are beyond extraordinary.  She comes consistently 4-5 days a week (Saturdays are out because “I need to sleep in at least one day”. It’s really just been about consistency for me. I just want to keep getting better.  I play sports outside of here.  I play football and soccer.  And for me it’s really helped.”

“Before I came here I was doing the same old stuff at the gym.  Lifting, running. But I was like ‘I want more than this’.  There wasn’t a lot of improvement happening. Then I joined here and I’ve seen more improvements that I ever have in my life.  In two years, I’m better, stronger and faster.  And I’ve been active my whole life.  It’s been amazing.” 

Yes, her time at the Cove has helped her endeavors outside the gym, but what happens inside the walls of Cove are nothing short of remarkable.  She’s become the rabbit (sorry ladies, but she’s Coach Katie’s favorite rabbit to chase). And even when we tell her this, she almost doesn’t believe it.  “I’m still the one chasing people. I love that environment.” 

CrossFit and her sports are also her way of staying connected to people and provide her community of support.  “I’ve always been competitive.  With sports I play with a lot of people I went to college with; it’s how we keep in touch.  And at the Cove, It really helps to have a score and an environment where I can thrive.”  She got bestie Joey F. to join the Cove. “I pulled Joey in almost a year later.  He looks miserable, but inside he loves it.  I’m like, ‘you’ve got to push’. I push him hard.”  As Coach John said, “Her presence pushed everybody to do better, especially Joey….poor Joey.”

“I’ve always played sports.  I love the team thing.  And when I’m here in my head I’m competing with myself and everyone else in class.  I just love the community.  You’re not alone. You’re dying together and we secretly love it.  And I totally appreciate that.”

And although you’ll see amazing benchmarks set by her each evening, she still finds motivation from those around her.  Even the ones she’s doesn’t really know.  “The 5:30am women I see on Wodify are amazing. Every day I see their scores and think ‘oh my gosh, they’ve already been to class and crushed it’.  They’re my virtual rabbits. I’ve spoken to some of them a handful of times, but they have no idea that I’m watching what they do.  I’m so glad they are in the morning so I can see what they’ve done.”

Some of her biggest breakthroughs came at the Open this year.  She got her first strict handstand push ups AND first bar muscle ups.  The handstand push-ups came first in 19.3. “That was crazy. I didn’t know where that came from.  I did singles, but had no idea I’d get through six. I can’t even tell you the last time I even tried to do one.  I didn’t know I was strong enough. Sometimes I just need that extra nudge.  But I tried it and it worked.”

Next came her first bar-muscle ups in 19.4. “I was so excited.  I got up there and was like, ‘whoa, where did that come from?’.  So I went back up and tried again. I got three.  I think the first thing I said when I got down was ‘that was weird! It’s such a different view from up there!’” 

She credits adrenaline as well, but we think she’d do just as well in a quiet Open Gym.  It’s a simple but powerful formula she has nailed.  When we asked how she’d sum it up for someone new or trying to get to get better she said “ Just show up.  Trust the programming.  You’ll see the changes.  But showing up is the biggest thing. It’s about consistency.”

She’s caught the competition bug too.  She’s done three competitions and is signed up for “Flex on the Mall” this Spring.  Her friends and family are fully supportive of her efforts even though “they still can’t believe I do this all the time.”  She had a huge crew at the Battle of Baltimore — almost like her personal paparazzi crew.  “They come to support me fully.  They might make fun of me for doing it before hand, but they always are there to support me.

She’s also taking her passion for fitness to another level outside the gym.  “I’m taking my Fitness Nutrition Specialist certification class now.  I just started it.  I took my Personal training certificate last August.” While it’s a passion project for now, we can’t wait to see where she goes with it.

Shorter term, what’s next on her list?  “Ring muscle ups.  The rings just seem so different from the bar.  It’s gonna be a while but I’d like to get one.” We’re guessing she has it in her.  Just like all her other victories, she just has to try it.

 

WOD

 

“DP”

Until you can no longer fit in the work in a minute anymore

EMOM until failure:

__ Burpees

 

Fx: 10

P/O: 15

 

Time cap: 20 minutes

 

WOD

 

“Full Speed Ahead”

__ Cal row

30 Alt. DB Snatch

30 Box Jumpovers

 

Time Cap: 10 min

 

Fx: 18/14 cal, 18/12″, 35/25 DB

P/O: 25/20 cal, 24/20″, 50/35 DB

 

Coach’s Tip:  Find a pace of the first metcon that you keep up with for at least 5 rounds.  The second metcon is a sprint.  No real pacing but make sure your legs are good to go when jumping up on the first Box Jumpover.

 

A ‘vintage’ shot of Stef from two years ago.  Yup, always smiling!

MURPH PREP!

MURPH IS COMING!!!

 

Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some four years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight every day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run (you can break up the pull ups, push ups, and squats any way you want).  We offer lots of versions of this workout to make it approachable to any athletes. Doing it as a team is a blast, shortening the run or lowering the rep scheme are other ideas to make it achievable.  We will have more articles on Murph in the coming weeks, but to ensure the safety of our athletes we want help you find a version that is perfect for you.

For those athletes that are looking to get ready for “Murph” we want to offer up some ideas that you can do to prepare before or after class. You can try these mini workouts with whatever scale works for you.

  • For the next few weeks do one or two of Cindy before or after each class you take.  We’ll then move to more rounds of Cindy before or after class as we get closer.
  • Try some runs with body weight movements.  For example – run a 400 meter run, try 2 rounds of Cindy, run another 400 meter, and knock out another round of Cindy. This is a great little piece that should take you under 10 minutes.
  • For an open gym workout, try a 800 meter run, followed by 5 rounds of Cindy. Run another 800 meters and complete the workout with 5 more rounds of Cindy. This is a great way to find a good running pace with all the other work you have to do for this workout.
  • Try some ladders – a ladder is simple series of small sets followed by a short rest between each one. For example,
    • Pull ups, 1 rep, rest 10 seconds, 2 reps, rest, 3 reps, rest, 4 reps.  (Total 10 reps) Complete 1 to 3 ladders
    • Push ups 2 reps, rest 10 seconds, 4 reps, rest, 6 reps, rest, 8 reps,  (Total 20 reps)
    • Complete 1 to 3 ladders
    • Air Squats 3 squats, rest 10 seconds, 6 reps, rest, 9 reps, rest, 12 reps.
    • Complete 1 to 3 ladders
    • Over time you can add reps to those ladders. The key is those short periods of rest. Long workouts like Murph are all about pacing.
  • Solid Push Ups are the key to success for most people doing Memorial Day Murph . 200 Push Ups is a HUGE volume, even breaking up the reps into small sets. Try to hit 20 each morning and sneak in another 10 to 20 at some point during the day over the coming weeks. Over time you WILL get stronger in this movement.

Remember that Murph is about remembrance, fun and community. Don’t stress about it or think you have to drop all your other fitness goals to get ready. We just want to offer you some healthy ways to start the fun a little bit early and get your ready for one of the best days at the Cove.

GMYNASTICS ACCESSORY

 

EMOM for 6 min:

5/3 Ring MU

Scale: 7 Ring Rows + Ring Dips or 5 Ring Transitions

 

WOD

 

“Sorry, my hands are full”

4 rounds-

20 TTB

10 DB Hang Squat Clean

5 Burpee DB Deadlift

 

Time cap: 18 min

 

Fx: 35/25

P/O: 50/35

 

ACCESSORY

 

50 Pushups for time

 

Coach’s Tip:  Metcon and gymnastics involve a lot of grip so make sure your hands are up for the task.  Rounds should be under 4 minutes each with time being made up at the end of rounds.

 

Stephen G. working a heavy ball. AND a clear nominee for Best WOD Face!

 

Monday 4/1/2019

WOD

 

EMOM for 5 min-

10 Overhead Squats

Rest 3 minutes

3 rounds for time-

21 Wall Balls

15 C2B

9 Overhead Squats

 

Time Cap: (Total Clock) 18 min (10 minutes for MetCon)

Fx: 75/55, J-hook Row

P: 95/65

O: 115/75

 

ACCESSORY

 

3 rounds-

10 Sotts Press

:20 sec hold at bottom of Overhead Squat

Rest as needed

 

Coach’s Tip:  Lots of time and reps for Overhead Squats.  As always, we look for full range of motion and good positions.  If you get in to the gym before class, start stretching your shoulders, chest, upper back, and hips out…don’t just sit down and wait.  Use some of the movements coaches commonly use for warmups and cool downs.

Open Gym + Yoga = Great Sunday

YOGA SUNDAY AND OPEN GYM 9A-NOON!

Open season is Sunday Yoga season. Be good to yourself and join us at 8:15 for some recovery time.

 

MONDAY’S WORKOUT

EMOM5
10 Overhead Squats
Rest 3 minutes
3 rounds
21 Wall Balls
15 C2B
9 Overhead Squats

Fx: 75/55, J-hook Row
P: 95/65
O: 115/75

Time Cap: (Total Clock) 18 min (10 minutes for MetCon)

Accessory
3 rounds
10 Sotts Press
:20 sec hold at bottom of Overhead Squat
Rest as needed

CrossFit for a Cure Event NEXT Saturday!

CROSSFIT FOR A CURE

Next Saturday at 10 AM CrossFit ReVamped is hosting a free workout to raise money and awareness for the Juvenile Diabetes Research Foundation. Revamped athlete and friend of the Cove, Lizzy Mourges, is the mother of a wonderful 2-year old that is fighting against this disease. We would love the support to help in those efforts. You can find out more about this event here and donations for the JDFR can be made here.

 

STRENGTH

 

EMOM for 10 min:

5 Deadlifts

*Increase in weight if comfortable

 

WOD

“Diane meets JT”

21-15-9 reps of-

Deadlift

Ring Dip

HSPU

 

Time Cap: 12 min

 

Fx: 155/105, Box Dips, Seated DB Press

P: 185/125

O: 225/155

 

Coach’s Tip: Getting back to some strength work with Deadlifts.  For the metcon there is a ton of pressing volume with both dips and HSPUs so choose a movement/sub that you can do more of 1 reps at a time.

 

Partner rowing can be fun, especially if you are the one not rowing!


 

 

Friday 3/29/2019

WHEY VS. CASEIN PROTEIN

 

If you have been coming to the gym for more than a month you have most likely heard people talk about protein and seen various shaker bottles and plenty protein shakes.  Some of you may think “What are those for?”, “Do I need those?”, or “What’s the difference between all the protein powders?”  This short blog post is to break down the 3 types that we sell and explain their benefit in a simple way.

If you look in the entrance of the gym where the t-shirts are you will notice couple different types of protein tubs- Post WOD, Driven WHEY, and Driven Nutrition Casein.  Between the three options there are two types of protein- whey protein and casein protein (both the Post WOD and the Driven WHEY are whey protein).  Both types of protein, whey and casein, are derived from milk and are just micronized versions of that specific protein (in order words they are broken down into a powder form).  Protein is the building block of muscle gain (and muscle gain helps with fat loss so they go hand in hand).  They can both be used as good supplements (or addition) to a minimally processed healthy diet.

Casein protein is the main protein found in milk and is digested at a slower rate than whey protein.  This can be great if you know you aren’t going to be able to eat for a while after working out that way you get a constant release of protein in your system.  Some foods that have casein in them are plain yogurt, cheese, and plain kefir.  Many athletes will take Casein prior to bed to ensure consistent protein assimilation while someone is sleeping.

Whey protein is a byproduct of milk and is absorbed much quicker by your body than casein.  The Post WOD protein has a mix of protein, some carbs, and a tiny bit of creatine.  This can be great immediately after working out to replenish your energy stores and get the muscle building process started asap.  The Driven WHEY can be great post-workout as well or if you need to add a tiny bit more protein into your diet.  As mentioned previously, all of these can be used as good supplements to a minimally processed healthy diet but shouldn’t be used as replacements for whole foods.

Any questions, feel free to contact me- john@crossfitcove.com.

 

PARTNER WOD

 

“What the Fun”

Buy-in: One Partner Rows ___m while other partner holds Dball, then switch

 

2 Rounds-

100 Partner Wall Balls (Partner does an extra air squat while other partner does wall ball)

50 Sync Back Rack Lunges

25 Sync Toes to Bar

Buy-out: 80 Thrusters (Shared)

 

Fx: 400/350m, Hanging Leg Raises, 95/65, 14/10# WB, 50/30# DBall

P: 500/400m, 115/75, 20/14# WB, 70/50# DBall

O: 500/400m, 115/75, 20/14# WB, 100/70# DBall

 

Coach’s Tip: Back to Partner Fridays!  Come in and get a good sweat on!

 

WHEY VS. CASEIN PROTEIN

PARTNER WOD FRIDAY!

Although many of us our sad to see the Open come to an end it does open up the door for the return of Partner Wod Fridays.  Working out is hard but is some how is more enjoyable with someone else.

WOD

“Hit me baby one more time”

50 Overhead Squats

40 Bar Facing Burpees

30 Calorie Row

Rest 4 min

2 Rounds-

25 Overhead Squats

20 Bar Facing Burpees

15 Calorie Row

 

Time Cap: 25 min

 

Fx: Front Squats, 95/65

P: 95/65

O: 115/75

 

Coach’s Tip: Triplet with some high reps.  Choose a weight that you can do sets of 10+ with the Overhead Squats from the beginning.