Daily WOD

BACK SQUAT RETEST DAY!

IT’S HERE!

Today’s the day we retest the work we’ve put in for the back squat cycle.  If you’re new to us or didn’t get to follow the cycle fully, don’t worry.  Use this as an opportunity to work on a heavy lift with flawless form.  For those of you who trained diligently, you too, should be using flawless form, but hopefully the strength gained during the last two months will translate to a bigger number.  If tomorrow’s not your day, don’t beat yourself up.  One lift does not define your fitness!

 

 

STRENGTH

 

Take 25 minutes to find a new 1 RM Back Squat

*Suggested Warm up*

5@35%

5@50%

3@60%

2@70%

2@80%

1@85%

1@90-93%

1@93%

1@97%

1@100%+

 

WOD

 

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

*10 Minute Time Cap

 Coach’s Tip: Time to max out!  Coaches will get you warm and then you’ll have plenty of time to work your way up to take a couple shots at a new Back Squat PR.  Coaches will also go over how to spot and/or dump the barbell.  Finish the day with a benchmark workout “Annie”.  This should be FAST.  Big sets of DUs and situps should be unbroken.  #SENDIT

Flex on the Mall Saturday

FLEX ON THE MALL SATURDAY!

For the fifth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building.  This year the team of John J., Coach Holden, Allie B. and Blair M. will be, well, flexing on the Mall!

 

If you are interested in attending as a spectator, you can find the details HERE!  There will be schedule changes if weather is bad, so please check in for updates.

 

Or, if you are interested in training like a competitor, be sure to hit the 8am comp class tomorrow.  Coach John and Coach Josh say its a doozy!

 

SKILL WOD

 

12 min Toes-to-Bar practice

Try some of these elements:

-Tempo Swings

-Barbell Rollouts

-V-ups

-Hamstring mobility

THEN

EMOM for 7 minutes:

7 T2B or Straight Leg Raises

 

WOD

 

12 min AMRAP:

Cal Bike 10/7

15 Push ups

15 Hanging Power Snatch

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

 Coach’s Tip: Some built in Toes-to-Bar skill work for tomorrow.  Coaches will show various elements of the Toes-to-Bar and come around to help practice.  We will then end with an EMOM for the skill section.  The metcon has a little bit of everything.  The time on the bikes should be short sprints.  Remember, once you get it rolling the calories accumulate much quicker than if you go slow.

 

This is an oldie but goodie… taken from last year’s Flex on the Mall!

PARTNER FRIDAY!

COVIE PUB CRAWL

 

Our hearts continue to go out to those affected by the flooding in Ellicott City and the surrounding areas.  As you know, our annual Pub Crawl is typically held in Old EC.  Due to the devastation and following the online poll, we will be moving to Fell’s Point this year.   As a reminder, it will be on Saturday, June 16th at NOON.  We will be posting the exact bars list and locations shortly, so stay tuned. BUT MARK THOSE CALENDARS if you haven’t already!

 

PARTNER WOD

14 min AMRAP:

10 DB Deadlifts

10 DB Push Press (hold two DBs 5 push press on each arm)

10 Sit ups

(one person works on person rests)

At 16 minutes:

100 DB Burpees

100 DB Step ups

*Complete as a team switch on and off however you would like.

*Time cap 26 minutes

 

 Coach’s Tip: 

We are introducing some new movements to everyone.  Focus on proper positions and not speed.  Here are descriptions of each movement:

DB Deadlifts – DO NOT need to touch the ground.  Just mid shin, put an emphasis on form over depth.

DB Push Press- hold two DBs but press 5 on L then 5 on Right.  Focus on good dip position and up right posture.

DB Burpees- Hold two DBs, drop down for a burpee then stand up with the DBs (no jump and clap)

DB Step ups- Adjust the height of the step up so you can hold good position.  No rounded back sloppy step ups.

 

Joey F. looking super strong on the swings…

FELL’S POINT PUB CRAWL

COVIE PUB CRAWL

 

Our hearts continue to go out to those affected by the flooding in Ellicott City and the surrounding areas.  As you know, our annual Pub Crawl is typically held in Old EC.  Due to the devastation and following the online poll, we will be moving to Fell’s Point this year.   As a reminder, it will be on Saturday, June 16th at NOON.  We will be posting the exact bars list and locations shortly, so stay tuned. BUT MARK THOSE CALENDARS if you haven’t already!

 

WOD

Every 6 minutes for 30 minutes:

600 M Run

40 Air Squats

20 KB Swings

Max Rep __

 

Fitness: Max Ring Rows

Performance: Max Bent Over Barbell Row (95/65)

Open: Max Muscle Ups

 Coach’s Tip: Long non-barbell metcon today with some max effort mixed in at the end.  Focus will be on the run and big sets of movements.  Good movement and running mechanics will be key to keeping up with the prescribed reps.  If you are taking longer than 3:30 on the run, you must scale it down.

 

Hugo C.  crushing it as always…

WEDNESDAY WINS! LEN S.!

WEDNESDAY WINS!  LEN S.!

   

From the day this guy stepped foot in the gym, we knew it was meant to be.  He came in with an incredibly enthusiastic attitude and a desire to listen, learn and find success.  And boy, has he.  We are so happy to shine a light on Len S. for his incredible accomplishments inside (and outside!) the box!

 

Len is the kind of athlete that uses his fitness to live a larger life.  For him, it’s been about being in shape to enjoy ‘other things’.  “I was never a “gym rat.” Anything I did fitness-wise had some type of skill component: Snowboarding, mountain biking, rock climbing. I also did a ton of martial arts over the years: Japanese ju-jitsu and kung fu, primarily. Generally if I did any working out, it was usually to be better at one of those skill things. I did spend a good amount of time doing P90X at various points. I’m happy to quote Tony Horton lines to anyone.”

His fitness journey included some previous CrossFit, but something didn’t click for him until he came to the Cove.  “I actually was at another affiliate about two years ago. It was okay and the coaching was good, but I just didn’t vibe with that particular place. It felt really hard to go consistently. Some of it was job-related travel, but when I was in town, I just couldn’t psych myself up. I also got injured in an unfortunate Thanksgiving folding table incident, which took me out of everything for months. Moving to a job that featured a mind-numbing two-hour-one-way commute also left me little time to do any working out. Heading into fall of last year, I was feeling pretty unhealthy, and I knew I had to do SOMETHING that would give me some accountability.

Because I had about six months of CF several years ago, I thought I knew what it was going to be, BUT like I said…at the other affiliate I struggled with my willingness to go. I knew if I was going to give it another try that I’d have to tough out it and go no matter what. I knew that the only battle I had to wage was getting into my car. If I got into the door each time and didn’t chicken out going, most everything else would take care of itself, and it has.

But the main battle I fight every day is with my own ego. I don’t generally put energy into things I’m not already sort of “at least okay” at. And I knew was gonna SUCK! I had to be willing to not be good. In my mind I had to be willing to be judged negatively and suck it up. This was going to be for me. But I was pleasantly surprised that my peers border between not paying any attention to me at all and being super encouraging.

I think a watershed moment was doing Barbell Club. That was where I felt I was at my worst. My ego was getting battered every time I went. But that was a signal to me that I had to stick it out. And those skills are so foundational to safely do CrossFit, I felt I needed to focus on them. I’m STILL terrible at oly lifts, but slowly I’m getting slightly better. And everyone in that class was amazingly encouraging.”

Like most of us, it’s really easy to celebrate our weakness and show up when there’s a movement you love.  But Len really understands that the only way to get better and round yourself out to be a better athlete is to work on your weakness.  We often say people need to “trust the process”, and Len is a prime example of that.

“I think overall the willingness to embrace the programming, when it sometimes REALLY exposes my weaknesses (I’m looking a you high rep power cleans) has just made me more resilient. I’ve found one meta-skill I’m gaining is learning to work out to more of my real capacity or willingness to be uncomfortable. To be comfortable with being uncomfortable.

I’m also learning how to be okay with being older in a community full of younger very skilled and strong athletes. Fortunately there are some older Covies that are badasses that are role models and benchmarks for me. I am also becoming more accepting that there are things I’m decent at and other things I’m not, and being okay with that without getting lazy about it. My weak areas need work. My stronger areas are just probably average for everyone else, so I need to work on them, too.

There’s a slow, but steady physical transformation going on, and that’s been cool.”

He’s loving his time at the Cove and drawing strength from the community every day.  “I’m honestly getting obsessed with getting good at this stuff. I can’t change my age (I just celebrated my 30th wedding anniversary… my marriage is older than most people here!), or how long it’s been since I’ve started CrossFit. BUT I can benchmark based on this and be as skilled and fit as I possibly can given those realities. he Open was such a blast to do, because I could see how I was doing against others my age. I now look at CrossFi as a bit of a skill thing just like the other things I’ve done in the past. I’ve got a number of skill goals I’d like to accomplish by the end of this year and I’m chipping away at them.

Finally, I don’t need to tell anyone here this. The Cove community is the best. I’m grateful I found it and get to be part of it.”  

Len got that almost right.  WE are the lucky ones!

 

 

STRENGTH

 

8 min EMOM:

1 Power Clean + 1 Hanging Power Clean

*increasing weight

 

WOD

 

5 Rounds for Time:

5 Power Cleans

50 Double Unders

10 Toes to Bar

1 min Rest

 

Fitness: 115/75

Performance: 155/105

Open: 185/125 (15 Toes to Bar)

 

 Coach’s Tip: Heavy power variations of the Clean today for strength, hitting both regular and hang positions.  Try to increase weight each round if possible.  Start heavy and make smaller jumps to end up accumulating more heavy work.  The metcon has a built in rest to help you attack each round hard.

 

Taking her parenting skills to a whole new level…

Covie Pub Crawl Update

COVIE PUB CRAWL

 

Our hearts continue to go out to those affected by the flooding in Ellicott City and the surrounding areas.  As you know, our annual Pub Crawl is typically held in Old EC.  Due to the devastation and following the online poll, we will be moving to Fell’s Point this year.   As a reminder, it will be on Saturday, June 16th at NOON.  We will be posting the exact bars list and locations shortly, so stay tuned. BUT MARK THOSE CALENDARS if you haven’t already!

 

STRENGTH

 

Back Squats

3 x 2 @ 85%

2 x 2 @ 90%

2 x 2 @ 90+%

 

WOD

 

For time:

60 Wall Balls

50/40 Cal Row

60 Wall Balls

 

Fitness: 14/10

Performance: 20/14

Open: 20/14

 

 Coach’s Tip: Heavy squats today!  As always, focus on form, tension, and depth.  Once you warm up to you r working weight, take rest in between sets.  The metcon will be quick with big sets of wall balls.  Really think about using the drive out of the bottom of the squat to generate the power for the hips to help out with the toss of the wall ball.

 

Stef M. deep into a big set of swings!

Attention Covaries!

Ladies of the Cove!

We need your help!

I’m sure you are aware that we are putting a lot of effort into understanding and coaching the wonderful nuances of the female athlete (especially prenatal and postpartum). Guys, we love ya, but the ladies often have some ‘challenges’ that are a bit different than yours and they can dramatically impact performance. Among some things we have done to implement this include daily pregnancy scales (something we are test piloting now), the Fourth Trimester Fit program, and the Pelvic Floor Clinic. BUT we think there’s a bigger idea here… and one that can help even MORE women understand their bodies and train not just their outsides, but their insides as well. Maria and I would love to pick your brains with a brainstorm after the 9:30a class on Tuesday. If a few of you could stick around after class (or even sneak out of work to come on over and join us) we want to explore potential program positioning (branding), offerings and more. We would greatly appreciate your help in bringing an idea we are noodling to a reality! 10:30a on Tuesday at the Cove. Who’s in??

 

STRENGTH/SKILL

 

3 Sets for Quality:

8-10 Ring Dips

30 second Tuck hold

8- 10 Chin ups

 

WOD

 

5 Rounds for Time:

10 Push Jerks

10 Burpees over the bar

*15 min cap

 

Fitness: 75/55 15 Push Press

Performance: 135/95

Open: 165/110

 

 Coach’s Tip: Skill work to start the week off.  Let’s make sure you are getting the work in and moving well during that portion.  The workout will be challenging when it comes to the shoulders.  The load on the Push Jerks should be 10 in a row on the first few sets then maybe 5 and 5.

 

Teamwork makes the dreamwork…

Open Gym 9a – Noon (no yoga) & Pelvic Floor Clinic at 12:30!

OPEN GYM 9A – NOON

SUNDAY PELVIC FLOOR SPECIALIST!

Open Gym is on per usual from 9AM – Noon.  And a reminder that Jen from HERHealth Physical Therapy will be running a Pelvic Floor Health Seminar this Sunday, June 3rd at the Cove.

We will be starting at 12:30pm – see you then!!

*EDIT* You do not need to be pregnant, postpartum or have had children to attend and benefit from the information in this seminar.  We ALL have pelvic floors and will learn so much about how to keep ourselves healthy and train optimally.  Feel free to bring a friend!

 

 

Sunday Pelvic Floor Specialist!

SUNDAY PELVIC FLOOR SPECIALIST!

Hey ladies! (sorry dudes) – just a reminder that Jen from HERHealth Physical Therapy will be running a Pelvic Floor Health Seminar this Sunday, June 3rd at the Cove.

We will be starting at 12:30pm – see you then!!

*EDIT* You do not need to be pregnant, postpartum or have had children to attend and benefit from the information in this seminar.  We ALL have pelvic floors and will learn so much about how to keep ourselves healthy and train optimally.  Feel free to bring a friend!

 

STRENGTH

 

5 x 3 Back Squats

*Same weight across

*Go as heavy as possible

 

WOD

 

Every 4 minutes for 16 minutes:

20 Alt DB Snatch

20 Burpees

20/17 Cal Row

 

 Coach’s Tip: Back Squats for strength.  Try to go as heavy a possible with great positioning.  Legs should be recovered from Murph.  Finish the weekend with some capacity work.  Make sure you are hitting crisp positions with your DB Snatch, Burpees, and row as this will be the only way you get in all that work.  Move efficient to move fast!

 

Ladies, if you can’t do a DU without P on U, you must come on Sunday!

PARTNER WOD

 

24 min AMRAP

100 Goblet Squats

150 Double Unders

100 Toes to Bar

150 Double Unders

100 Assault Bike Cals

150 Double Unders

 

*One person works one person rests*

Fitness: 35/26

Performance: 53/35

Open: 70/53

 

 Coach’s Tip: A fun switch back to break-up-however-you-want style workout.  Only one partner works at a time but you can break the reps up however.  This will allow both partners to play to strengths and keep pushing the tempo.

 

Another great shot of all the madness of Murph!