Daily WOD

SUMMER BOD TIME!

SPRING INTO SUMMER NUTRITION CHALLENGE!

 

Spring is upon us and Summer will be here before we know it. Whether you are motivated coming off the 2018 Open, The Cove Paleo Challenge or holding true to resolutions, many of us are re-establishing both fitness and nutrition goals. To aid in your success we are offering another nutrition challenge!  Let’s clean up our nutrition and begin to establish healthy habits that will carry us through “summer bod” season.

This challenge is for those that are looking for fat loss, muscle gain, performance increases and just overall enhanced nutrition. It will be a bit different from the past challenges Coach Brittany has led and an evolution of the Paleo Challenge. You will be participating as an individual, but paired up with another participant for greater accountability. It will be 5 weeks to a NEW YOU. We will focus on clean eating but Coach Brittany will also provide each of you a template and outline of how to build your meals to aid in greater success. You will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in this new year and beyond.

The details: This Challenge will be led by coach Brittany and will last five weeks. To learn more about her check out our FLEX Nutrition Page.

The cost is $70 and includes the following:

  • Kick off Meeting Sunday April 22nd at Noon
    • Group baseline workout
    • Nutrition Overview
    • Challenge Guidelines
    • Meal templates based on your individual needs
  • Official start on Wednesday April 25th
  • End challenge on Sunday May 20th
  • Access to a Private Facebook page to post recipes, challenges, successes etc…
  • InBody Composition Analysis at the beginning and end of the challenge
    • 8:30-10:30 AM on April 22nd
    • 9AM-12 AM on the 25th of February
      • Body Scan times are set for this date. If you cannot make these times you can still participate in the challenge!

 

Group Challenges and having a partner who is also invested will increase accountability. Each week a recipe and/or fitness article will be shared with you along with weekly challenges to enhance your results. We will have both a mindful and physical challenge each week. There will be a “can” and “cannot” eat list as this is a time to reset the body and clean out the sludge.

Let’s instill healthy eating habits that can be pulled through the remainder of the year and enhance both our body composition and our performance. Results will be measured and the individual who experiences the greatest transformation will receive a $100 Territory Foods gift card along with one month of 1:1 nutritional services with Coach Brittany. Results will be based on changes seen on In Body Scan, before and after photos and improved performance of a provided baseline workout.

 

WOD

30 Wall Balls

20/15 Cal Row

15 Box Jumps

10 Barbell  RDLs (3 seconds down)

Rest 1 minute

5 Rounds

40 Minute Time Cap

Coach’s Tip: A looong midweek burner!  The DB RDLs will be done at a controlled speed and should go to about mid-shin, not the floor.  By this point in the workout you WILL be breathing heavy.  Focus on going slow, form, getting a good hinge, pinching your shoulders together and not just going through the motions.  Let’s take the focus off the time/race to finish and get some slow eccentric work while breathing heavy!

 

Despite being 7 minutes late for every class, Adi is our MOST consistently attended athlete.  And his hard work pays off!

STRENGTH WOD

Push Press 5/5/4/4/3/3

15 banded Pull a parts between each set

WOD

40 Double Unders

20 Alt DB Snatch

10 Strict HSPU (or Barbell Strict Press)

12 Minute AMRAP

Coach’s Tip:  First legs on Monday, now shoulders on Tuesday!  Focus on your torso positioning (stay tall) and leg drive with the Push Press for the strength.  The Strict HSPUs/Barbell Strict Press is a chance to work on some shoulder strength while under fatigue.  So once again, torso positioning is going to be key here!

 

Strength, mobility and movement.  Jessica M. is a true triple threat!

Back Squat Cycle Starts Today!

BACK SQUAT CYCLE STARTS TODDAY!

 

Monday starts our next strength cycle… the Back Squat!  While CrossFit (generally speaking) promotes variation in movements, we have periods where we like to focus on specific areas of fitness, whether it is strength, skill, gymnastics or conditioning.  The back squat cycle offers a great opportunity to build strength, technique, core stability and mobility that will carry over to so many other aspects of your fitness.  We are excited to get started on making us all better AND stronger squatters!

 

Having said that, today we will be testing a new 1 Rep Max back squat.  Since this test can (and often will) lead to ‘failure’ of a rep, it is CRITICAL that you know how to properly bail the barbell on this lift. As you get heavier, please also seek out a fellow athlete or coach to spot you. If you not comfortable on the bailout or tend to collapse forward when you fail, a spotter is a MUST!  Here is a video from Coach Maria and Coach Holden on how to BAIL AND SPOT PROPERLY.

 

SHOULDER HEALTH CLINIC 

 We are proud to announce that we have developed a relationship with the fine physical therapists at Revolutions Sports Medicine. And they have been nice enough to present a free Shoulder Health Clinic on Saturday, April 14th at Noon.  Given the importance of shoulder health (generally speaking) and because of the demands we put on them, we think you will ALL get a lot out of this!

Here is a description of the clinic –

“Shoulder mobility and stability are crucial to the fitness athlete that wants to perform to their full potential.  Identifying limitations in shoulder range of motion or strength can make a major difference in both performance and injury risk reduction.  This seminar will give you the strategies to find those limitations and correct them to optimize shoulder health and function for CrossFit.”

Join us for this informative opportunity clinic.  Family and friends are welcome!

STRENGTH WOD

Take 20 minute to find a  1 RM Back Squat

 

WOD

 

Every 3 minutes for 12 minutes

15 Front Squats

20 Burpees

Fitness: 95/65

Performance: 115/75

Open: 135/95

Coach’s Tip: After we are warm and stretched, let’s make sure you are comfortable with bailing the bar and spotting.  Then let’s get heavy!  We finish with a spicy metcon that will fatigue your legs after those heavy lifts, but you should still have about 1 minute or more to rest for each round. If you don’t lower the volume or weight (or both!)

 

FRESH START STRENGTH

 

Deadlift skill/strength work

 

 

FRESH START WOD

12 Minute EMOM:

45 Seconds Assault Bike

30 Second Plank (or mountain climbers)

15 Deadlifts

Score= Total calories on bike

 

Hassan E.  is one of our most consistent and committed athletes…

and his gains are INSANE!

 

Sunday Yoga

YOGA AT 8:15
OPEN GYM 9a – NOON
 After another great week of training, take your recovery seriously and join Ashley for some morning Yoga.

FREE SHOULDER HEALTH CLINIC

SHOULDER HEALTH CLINIC 

 We are proud to announce that we have developed a relationship with the fine physical therapists at Revolutions Sports Medicine. And they have been nice enough to present a free Shoulder Health Clinic on Saturday, April 14th at Noon.  Given the importance of shoulder health (generally speaking) and because of the demands we put on them, we think you will ALL get a lot out of this!

Here is a description of the clinic –

“Shoulder mobility and stability are crucial to the fitness athlete that wants to perform to their full potential.  Identifying limitations in shoulder range of motion or strength can make a major difference in both performance and injury risk reduction.  This seminar will give you the strategies to find those limitations and correct them to optimize shoulder health and function for CrossFit.”

Join us for this informative opportunity clinic.  Family and friends are welcome!

WOD

5 minutes -Max Cals on the Rower 

5 minutes- Max KB Swings 

5 minutes- Max- Max Cals on Assault Bike

2 Rounds 

Fitness- 35/26
Performance- 53/35

Score = lowest total reps in a round (if round one is 250 and round two is 240 you score is 250) 

Coach’s Tip:  This is a long one so think about your position with all these movements, keep your chest tall on the bike and on the rower to ensure you can breather. We want to be fast, so be smooth with your movements.

 

Coach Maria breaking out the butterfly

 

Shoulder Health Clinic

SHOULDER HEALTH CLINIC 

 We are proud to announce that we have developed a relationship with the fine physical therapists at Revolutions Sports Medicine. And they have been nice enough to present a free Shoulder Health Clinic on Saturday, April 14th at Noon.  Given the importance of shoulder health (generally speaking) and because of the demands we put on them, we think you will ALL get a lot out of this!

Here is a description of the clinic –

“Shoulder mobility and stability are crucial to the fitness athlete that wants to perform to their full potential.  Identifying limitations in shoulder range of motion or strength can make a major difference in both performance and injury risk reduction.  This seminar will give you the strategies to find those limitations and correct them to optimize shoulder health and function for CrossFit.”

Join us for this informative opportunity clinic.  Family and friends are welcome!

PARTNER WOD

 

Partner WOD

From 0-15

Find a heavy 2 Rep Squat Clean 

15-30 

200 M Run 

5 Squat Cleans 

Alt. Rounds 

 

Fitness: 115/75

Performance: 155/105

Open: 185/125

Coach’s Tip: Lifting “heavy” is always fun but doing it with a partner gives you that extra little bit of energy.

 

 

FRESH START STRENGTH

 

Take 10 Minutes to find a Heavy 3-Rep Shoulder to Overhead

 

 

FRESH START WOD

 

200 Meter Row

10 Single Arm DB Press (5 Per Arm)

5 Burpees

5 Rounds for Time

 

Natalie (one of our newest early bird fire-breathers) rocks the rope…

 

 

STRENGTH WOD

 

Every 2 minutes for 10 minutes

3 Power or Squat Snatch

30 Second Side Plank

30 Second Side Plank

 

WOD

15 Burpee Box Jumps

15 Power Snatch

4 Rounds

Fitness: 75/55

Performance: 95/65

Open: 95/65

 

Coach’s Tip: Today we hit a few snatches and progress into a challenging metcon.  This one will take a little longer than the usual 10-12 minutes, but the Snatches should be done in big sets with a load you can move.  Burpee box jumps should be attacked at a good pace, but not a sprint.  Just keep moving!

 

 

Bryan H. rocking his kip on the rings…

 

Be mindful when you eat!

 

MINDFUL EATING!

We kicked off the Fresh Start Challenge this week, so if you see some new faces around the gym, be sure to say hi and introduce yourself.  They are an amazing group and motivated to not just get fit, but change their lives.  

 

A hugely important part of their change will be focusing on their nutrition.  We hope their dedication helps inspire YOU to be more mindful of what you eat as well.  They will be eating Paleo-style during the Challenge (and perhaps long thereafter!), but take some time to reflect on what you want from your experience here at the Cove — and how that impacts how you life live outside the box.

Nutrition does not have to be complicated. There is no secret pill or juice that is going to instantly get you to your goals but consistency, time and dedication WILL.  We see these successes all the time.  Terry S., as an example, did our last Paleo Challenge (and continues to eat Paleo) and lost 22.5.  Yep, when you put in the work, you get the results.

 

Coach Brittany, during any 1:1 with a client or a group, always discusses what it means to have “healthy habits:”. As you consider your next meal or longterm food strategies, remember these healthy habits that can set you up for success…

  1. Protein at EVERY meal
  2. Vegetables (1-2 cups) at EVERY meal
  3. Consume Starchy Carbs at the meals that surround your workout
  4. Consume added or high fat foods at meals away from your workout
  5. Practice mindful eating….stop eating when you are 80% full

So what’s the real key?   Keep your diet simple. Implement the above theories and plan your days in advance. There is nothing wrong with eating similar or the same meals each weekday to aid in your success and change it up on the weekends.   And remember, we are always here to help!

  

 

BARBELL CLUB – NEED YOUR INPUT!

It’s time for the next Barbell Club cycle!  The barbell club is a 6-week series of 2 classes per week dedicated for improving the Snatch and Clean andJerk. We have had a ton of requests to mix up the hours to make this class more accessible to people who can’t make it there late in the evenings.  It is always difficult to find time that works for everyone, but these are the “MUST HAVE” factors for us in terms of running a successful program (and these can limit our options at times). Please note this next cycle would be starting in early MAY!

  1. Space/availability –  We try to run the class at either it’s own time or during a time that is less busy.  This is really helpful for instruction and technique correction, especially the first few weeks when we are really breaking the lifts down.  The BB Club Class is a specialty class that requires very specific instructions that deal with all the intricacies of Olympic lifting.  It is hard to deliver top notch instruction while a regular class has a strength piece or Metcon going on where they need some loud music (or the opposite end, doing a class featuring weights dropping while someone is trying to lead a yoga class).
  2. Recovery –  We have two classes for BB Club per week; one focused on the Snatch and the other one the Clean & Jerk (the two Olympic lifts).  We like to have at least a day between the two to allow for recovery.  Even with a weekend class, one class would have to be during the week.  Running a 2-hour class once a week covering both lifts probably won’t get the desired results (fatigue both mentally and physically will set in).  Plus, from experience, many people want to either hit the BB Cub class then hit a metcon or vice versa.  And a two hour class plus wanting to a Metcon?! Recipe for disaster!

So, given the these requirements… AND to satisfy the asks made by so many of you, we are aiming for one weekend time and one weekday time.  Again, we know that times won’t work for everyone, but this will help us understand where the ‘majority’ lies! To help us we have included the following SURVEY help determine which times and dates work best.  Please select all the times that would work best for you!  And please write in the ‘comments’ field any additional notes (i.e. weekends work but mornings during the week do not).

Thanks in advance!

 

STRENGTH WOD

 

12 minutes of HSPU Practice

(Practice walking, 30 strict, work on kipping, holds or shoulder taps)

 

WOD

18 min EMOM

15/12 Cal Row

10 Single Arm DB Push Press (each arm)

15 Pull ups

 

Today we hit some HSPU skill work.  If you never care to be upside down, no worries — we have tons of progressions that will add to great shoulder health and strength.  Have fun with it! Then we jump into a challenging EMOM.  The first round or two you should have some rest on each station. Pick a scale that allows you to get 15 pull ups in 45 seconds (at the most) so you have transition time to get back to the rower.

 

FRESH START WOD

12 min EMOM (every minute on the minute)

45 seconds of work at:

Wall Balls

Box Step Ups (or Box Jumps)

Sit Ups

 

 

Bryan H. rocking his kip on the rings…

 

 

 

Next Barbell Club

 

 

BARBELL CLUB – NEED YOUR INPUT!

It’s time for the next Barbell Club cycle!  The barbell club is a 6-week series of 2 classes per week dedicated for improving the Snatch and Clean andJerk. We have had a ton of requests to mix up the hours to make this class more accessible to people who can’t make it there late in the evenings.  It is always difficult to find time that works for everyone, but these are the “MUST HAVE” factors for us in terms of running a successful program (and these can limit our options at times). Please note this next cycle would be starting in early MAY!

  1. Space/availability –  We try to run the class at either it’s own time or during a time that is less busy.  This is really helpful for instruction and technique correction, especially the first few weeks when we are really breaking the lifts down.  The BB Club Class is a specialty class that requires very specific instructions that deal with all the intricacies of Olympic lifting.  It is hard to deliver top notch instruction while a regular class has a strength piece or Metcon going on where they need some loud music (or the opposite end, doing a class featuring weights dropping while someone is trying to lead a yoga class).
  2. Recovery –  We have two classes for BB Club per week; one focused on the Snatch and the other one the Clean & Jerk (the two Olympic lifts).  We like to have at least a day between the two to allow for recovery.  Even with a weekend class, one class would have to be during the week.  Running a 2-hour class once a week covering both lifts probably won’t get the desired results (fatigue both mentally and physically will set in).  Plus, from experience, many people want to either hit the BB Cub class then hit a metcon or vice versa.  And a two hour class plus wanting to a Metcon?! Recipe for disaster!

So, given the these requirements… AND to satisfy the asks made by so many of you, we are aiming for one weekend time and one weekday time.  Again, we know that times won’t work for everyone, but this will help us understand where the ‘majority’ lies! To help us we have included the following SURVEY help determine which times and dates work best.  Please select all the times that would work best for you!  And please write in the ‘comments’ field any additional notes (i.e. weekends work but mornings during the week do not).

Thanks in advance!

 

STRENGTH WOD

 

5 min EMOM

7 Back Squats 

 

Rest 1 minute (transition loads) 

 

5 min EMOM

5 Back (heavier) Squats 

 

WOD

10 Hanging Power Cleans

15 Sit ups

30 Double Unders

10 min AMRAP

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

Coach’s Tip We have a fun little strength EMOM to start class. Look to find a heavy weight that you can complete in 30 seconds.

 

Coach Chris demonstrating that strength isn’t just displayed in pounds but in position

 

 

 

TRUST THE PROCESS

Some of our favorite conversations happen on those green chairs by the front of the gym before or after class.  We learn so much about each other in the WOD ‘aftermath’, even from athletes we know really well.  Last week we were chatting with Steve M. about his 2018 Open (he finished in the top ten in Maryland for his age division!) and reflected on how he got there.  Yes, Steve puts in the work.  He comes to class 5 days a week (typically) and works HARD during that class time.  BUT only occasionally will he do more than that. During Open Gym he’ll make up a missed WOD or work on skill development, but he’s not doing much beyond what we program every day here at the Cove.  Only around 10% of the athletes of the Cove follow the Comp Programming or do additional accessory work, so Steve really represents “most of us”.   He said, “I trust the process.  I eat well and I try to be consistent. That’s it.”  We can ALL do that.  Really, we can.  We asked him to share some of his perspective on this, and it’s an awesome read we wanted to share with you all…

 

“TRUST THE PROCESS”

My CrossFit journey started late in the summer about two and a half years ago. At that time, I had recently turned 40 and was feeling very “old” and out of shape. I had also started hearing comments from my wife about how I was looking *puny* compared to the (extremely fit) 25-year old I used to be. I didn’t know anything about this weird “CrossFit thing” except that Kim had joined a local box about 8 months before and had been getting into it. So, I finally relented and decided to give it a try. At my age, I knew it was much more important for my overall health to focus on cardio, rather than going to a traditional gym and doing a bunch of boring bench presses and bicep curls.

Within my first couple weeks of CrossFit I did Fran scaled – it took me over 12 minutes. It was a mess from start to finish. I remember starting with one band to assist on pull-ups but by the end I was using multiple bands. I practically crawled out to my car, drove home, and barely managed to stumble into my house, collapsing on my basement floor. I vaguely recall Justin (who had not yet started CrossFit himself) coming downstairs (a little freaked out) and tentatively asking me if I was alright – never having seen me in that condition before in his life.

Having played basketball in college (fun fact #1: this is how Kim and I met 22 years ago – she was on the women’s basketball team and I was on the men’s team), I was no stranger to intense conditioning workouts for basketball (but that was a *long* time ago). And the measurability of CrossFit appealed to my competitive side. My only option: just keep doing it.

After about 6 months of decent progress (primarily due to Mike and Lyndsey who were coaches at our old box), we made the move to Cove because we were ready for a more intense CrossFit program (fun fact #2: I already knew Coach Brian because he and I were teammates for 1 year in college). Once I arrived at the Cove, I saw tremendous gains in my performance. In less than 1 year at the Cove (and 15 months after starting CrossFit), I did Fran Rx in 3:16. In 1 year at the Cove:

  • I went from a Scaled Fran in 12+ minutes, to Rx Fran in 3:16.
  • I went from being able to do 1 bar muscle up, to doing 10+ unbroken.
  • I added about 50 lbs. to both my max Power Clean and Snatch.
  • I went from being completely unable to do overhead squats at all, to doing Rx Nancy in 15:20.

There are 3 specific reasons for my improvements (I call them my “3 rules”), and I don’t let anything stop me from following my “3 rules.” This is what has worked for me:

Rule #1 – Just follow the Cove programming. I use Sunday open gym as my 1 day to do whatever fun workout I want, or work on a weakness. But other than that, I just follow the Cove programming. Period. At my age, my body just has limits on the amount of volume it can take to stay injury free. The programming at Cove is awesome. 80% of the workouts I would *never* do on my own – but when I come into the Cove my outlook is, “don’t make me think – just tell me what to do and I’ll do it.”

Rule #2 – Be Consistent. Specifically, I get into the Cove 4-5 days per week. I don’t think you can see significant improvement with only 2 (inconsistent) days per week. But don’t get me wrong, if you’re in here 2-3 days per week, you’re still doing better than 99% of the people in the US.

Rule #3 – Follow a pragmatic nutrition program. For me, that plan is keeping track of macros – Coach Brittney got me started on it in the summer of 2016 and I never stopped tracking what I eat. Maybe for you it’s paleo or something else. Just have some pragmatic nutrition plan and stick with it.

I spent a substantial portion of 2017 dealing with injuries. I wasn’t as “visible” on the Whiteboard or in the gym, but I was still *grinding* the whole time. I never once deviated from my nutrition routine. I was doing push-ups every day at home when my back wouldn’t let me lift heavy barbells. I did workouts scaled when I had to, never letting “pride” get in the way. And as my injuries subsided the last few months, I was able to quickly get back to my previous levels because I had always been following my “3 rules”.

I’ll never be able to do all the things I could do when I was 25-years old and that’s ok. I won’t be able to do double-unders like Marina, or muscle-ups like Ethan, or HSPUs like Coach John – and that’s all ok. But in 43 years, I’ve never felt so fulfilled in terms of pursuing excellence in my own personal way…and it doesn’t hurt that I no longer have to worry about my wife thinking I’m puny.

 

SKILL WOD

 

8 Ring Rows with a Pause at the top

8 Push ups (3 seconds down explode up)

4 Rounds

or

5 Muscle ups

Rest

4 Rounds

 

WOD

50 Calories on the Erg

45 Barbell Thrusters

40 KB Swings

35 Burpees

Fitness: 45/35, 35/26

Performance: 45/35, 53/35

Open: 45/35, 70/53

Coach’s Tip: Today we spend sometime on Muscle Ups or building pulling strength (which can help you get those muscle ups one day).  Then we jump into a  good ‘ol fashioned chipper. The chipper should be fast — 10 minutes or less, so scale accordingly!

 

FRESH START WOD

“Cindy”

5 Pull Ups or Ring Rows

10 Push Ups

15 Air Squats

10 Minute AMRAP (as many rounds as possible)

 

Erin L. looking solid on the ring rows.  Be like Erin!