Daily WOD

MESSAGE FROM MARINA AND BRIAN

THE NEXT 24 HOURS

It’s been a whirlwind day, but we couldn’t be more appreciate of this amazing community and your support.  We’ll be working through a lot over the next days and weeks, but wanted to share some thoughts and immediate plans with you all.  Keeping Covies together (socially connected and physically active) is our priority right now and we’ve got some fun things to keep you busy.  Oh, and if  you are not on FaceBook, we strongly urge you to create and account to stay better connected.  The private FaceBook group “The Cove Club” will be an important communication tool for our community:

  1.  We will be releasing a pre-recorded video version of Tuesday’s home workout tonight. It will be a fully coached class with all your favorite things (intro, warm up, WOD and cool down!). It will be on our Facebook feed and YouTube channel and our first class will be led by Coach Daniel  and Coach Madison!  Come back to this page or to the Cove Club for links!  This is so you can do the day’s WOD at any time convenient to you.  All workouts will be in Wodify so enter your scores!

2. We also will be having a virtual ZOOM class at 9 AM tomorrow morning with Coach Marina. We will be sending out a link and password soon as well. We like these virtual ZOOM classes because everyone can share in the experience with each other — and there’s nothing like sweating it out with a fellow Covie ‘live’!

3. Tomorrow at NOON there is a group meeting at Wilde Lake High School for an outdoor workout!  It’s supposed to be a beautiful day, so let’s go outside, breathe in the fresh air and sweat it out at an appropriate six foot distance from each other 😉  The school is located at 5460 Trumpeter Rd, Columbia, MD 21044 so bring water and some sunscreen! 

4. From 9AM to Noon tomorrow we will be loaning out some equipment to our members. This includes dumbbells, kettlebells, PVC pipes, bands, jump ropes, and ab mats. We are trying to limit two pieces of equipment per person. You MUST register what you take with Holden or Brian if you take something, as we have to keep it in our inventory tracked.

Below is our post from earlier today on our Facebook pages. If you haven’t read it, please do as it has a lot of other important information on how we are handling this situation.  We will mourn this news and circumstance for a short while, but the Cove culture of community, laughter and fun will shine.  Just in a different way for now.  We see each of you as family and unconditional support means everything to us.  We hope you feel the same.  Let’s go get fit, clear our minds and make the best of a really hard time!

Sorry, everyone, Coach Brian got the shake weight already

 

EARLIER ANNOUNCEMENT

Some 5 years ago we had a vision of the Cove as a place where people could escape from the stresses of life and become better versions of themselves. It was designed to be a safe harbor (where we got the name) and was a place where people would grow and evolve (which is actually true meaning behind the symbolism of the shell). It would allow the people to make the things that seemed impossible, possible. It was not just about working out, rather creating shared human experience filled with smiles and laughter. And never before would we have thought that this vision would be as important as this moment right now. We have cleaned relentlessly, we have set up systems of distance, yet togetherness, in an effort to give people that one hour when they might really need it.

As most of you have seen, as of 5p we will have to shut our doors. BUT that doesn’t mean the Cove closes. We still want to find a way to serve you and remain the unwavering community it has become.

We are going to continue to provide “at home” and online workouts and have Coach-led Zoom classes daily so people can follow along. AND interact together in a virtual way. We know that this isn’t the same as the class inside the box, but we need to think ‘outside the box’ now (pun intended).

It’s been a really stressful time for all of us and it certainly has hit Marina and me very hard. You are family to us. And your physical (and mental) well being is something we care so much about. And from the notes, calls and comments we’ve received, it’s clear you care for us. This is why we know we will get through this TOGETHER.

And when this is over, and we know it will end, we will be a better and stronger versions of ourselves.

While we’ve been planning for this for several days, everything is still a bit fluid. But here are some things we have in place to continue our fitness and stay connected as a community!

– Every day Daniel will continue to work his magic with a new ‘at home’ workout. The WOD will be posted daily on the blog (as usual) and appear in Wodify so you can enter your workouts.

– Every day the new workout video will be posted on our private members only FB page (The Cove Club) and a link will be posted on the Daily WOD and news on the website. Per usual, workout will have a warm up, WOD, and cool down, just like our regular classes.

– Every day you will be receiving messages regarding good nutrition, restorative practices (and more!) to get you through these periods of isolation.

– We are available to you at any time! Just like class, we can help scale the day’s workout FOR YOU giving you appropriate scaling options and workout goals for our specific needs. We are here for YOU, ask questions, provide us feedback, talk to us!

– The gym will briefly be open from 9:00-12:00 noon tomorrow if you need to get any personal belongings. If those times do not work let us know and we will try to make other arrangements. We would like to empty as many cubbies as possible for cleaning as well, so if you can retrieve your items we’d appreciate it!

– Also it is a good idea to have a jump rope. If you do not have one, email us back and we can give your recommendations. Or if it is here and you can’t retrieve it, we can try to mail it to you. If you can get your hands on a lacrosse ball too, that would be great!

– We will likely be loaning some equipment out during the time we are closed. Stay tuned for details on which pieces and how this will be arranged.

– We are looking into doing some park and open-spaced meet ups to get us out in the fresh air. Spaced out appropriately and in nature. Doing our thing!

– You did not join the Cove for the equipment. You joined for the community, coaching and unconditional support. And that will not end.

We hope you continue to stay with us during this challenging time. As you can imagine, the fate of many small businesses, including ours, lies in what happens over the next few weeks. Your support of us means the world.

HOME METCON

4 rounds

20 Backpack Lunges (wearing backpack)
20 Bentover Rows w/ Backpack
20 Backpack Goblet Squats

Time Cap: 20 minutes

 

HOME ACCESSORY

3 rounds
1:00 plank
:30 flutter kick
:30 sec max sit ups
rest 1 min between rounds

 

 

 

KIDS ROOM COVERAGE TOMORROW

 

KIDS ROOM COVERAGE

If you did not see yesterday’s blog, be sure to check it out to see the steps we are taking to keep the Cove safe and operational during the COVID crisis. Be sure to keep an eye on the blog and all other social media platforms for continual updates.

Our primary focus is always to serve the adult athletes at the gym first and foremost.  We also know that the kids’ room provides a vital resource to allow our adult population to use the gym on a regular basis.  But during this time of ‘irregularity’ (as you know we are continually evaluating things on an hour-by-hour basis), we are the revising kids’ room usage to include the following guidelines.

  • We are going to ask that parents use the kid’s room only if they have no other option. If both parents are home, we are hopeful you can work out shifts to minimize the usage of the room.  We are trying to minimize the stress on the entire Cove staff and facility.
  • No kids are allowed in the kids’ room until everyone has washed their hands.
  • Kids must remove shoes before coming into the kids’ room.
  • No sick kids allowed at the Cove under any circumstances. 
  • When the class is over the parents are to wash hands for the entire family again. 
  • The kids are not allowed in the main gym.  Period.  We know they are accustomed to playtime after class in the mornings, but we are working feverishly to keep every surface in the gym clean — and we can’t have extra hands touching equipment for safety reasons.

Like everything else, we hope this is only temporary.  We cherish our little ones and love that they have a home here.  But the safety of everyone here trumps all.  Thank you for understanding!

 

METCON

“Don’t mess up”

STRENGTH INTERVALS

Strength Intervals
Every 90 seconds for 6 rounds
Build to a heavy complex
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Coaches Marina’s Tip: I did this workout last week to test it out and it could be a new favorite!  The volume of each movement is perfection! Managing your heart rate and keeping your shoulders ‘fresh’ is key to getting through the doubles in a relaxed fashion.  I rushed through the first set (6 unbroken and quick burpees) and “messed up” on the rope on the first round!  I went immediately back to the bar and did four snatches. Rested a hot second. Did two more.  I did methodical burpees with very little shoulder work (flopped to the ground each time) and inched my way to the rope with each burpee.  I took a nice deep breath with the rope in hand and felt great — and went unbroken the rest of the rounds on the rope.  And that was my rep scheme the rest of the workout.   Get right off the rope to the bar.  Break up the barbell to manage heart rate, easy burpees and then jump!  I’d STRONGLY recommend doing a single or two just to get a rhythm before going to doubles as you’ll be more tense than usual because you DON’T WANT TO MESS UP!  And if you do, you’ll still have a great workout 😉

Your shoulders will be super warm after this workout and the strength work will be FUN. You might even surprise yourself by putting up numbers close to or beating PRs!  Get ready for a great day!

 

AT HOME WOD

 

MetCon

6 Backpack Thrusters

4 Burpees

10 Lateral Jump over backpack

AMRAP16

*load backpack to weight you can keep unbroken

Accessory

Tabata (:20 on/:10 off)

4 rounds of piked pushup

4 rounds of air squats

4 rounds of up down

repeat whole sequence one more time

*up down = no pushup burpee

Karl loves his post workout shake!

IMPORTANT GYM UPDATES

GYM UPDATES

Important gym updates! Please read! We have been spending countless hours debating and carefully considering many inputs as we make decisions about the gym over the next days and weeks. In addition to extensive polling amongst members, we are looking to other places (other gyms, yes, but also a variety of other businesses) to inform what to do — and what not to do! We know that there is no ‘right answer’ for everyone, but we are trying our best given what we know about what’s happening — and what we know about YOU.
What we DO know is that many of you come here as the single hour of relief in an ordinary day of chaos. And, in days of extraordinary chaos like we are experiencing now, we also want to be here for those who truly need that escape. We also know that not everyone is comfortable being in a public space of any kind (despite our family status at the Cove) and we completely understand and respect that. And we’ve developed some creative solutions that we think can help BOTH perspectives. And of course, any of this could change at any given time…
  1. For those that want to be here, we will be running a regular class schedule for now. We will be limiting our white board intros, so please read the workout and coach’s tip in advance.
  2. Please give each other space on the floor. Each mat is 4’x6’ so if each athlete occupies six mats (12’ x 12’ space) we will all be protected in our ‘social distancing’ bubble. And since we will be spread out, PLEASE respect the coach as they will be yelling across the entire floor space!
  3. For those that want even more distance and space when working out, we are extending open gym hours to run from 9:30a until 8:30pm. As always, feel free to do your own thing during regular classes, but also feel free to come in when the gym is quieter and normally ‘closed’. Same rules apply: clean up every piece of equipment you use and sanitize your personal space.
  4. We will be programming ‘at home’ workouts to run in parallel with our regular Cove programming for our members who want to stay at home. You will be able to follow along with the rest of your fellow Covies as we’ll be adding the WODs to Wodify so you can put in your scores!!! Classes (or parts of them) will also be run outside whenever possible!
  5. If you are sick, look sick, sound sick or are acting sick, please don’t come in. And don’t be offended if we ask you to go.
  6. We WILL be running kid’s classes this Sunday! We will be running ONE class at 9am for mixed ages and capping attendance at 10. We heard loud and clear from the parents that continuing to have this as an outlet for the kiddos is something so valuable in times like these.
  7. The kids’ room will operate as usual but we will be VERY strict with runny noses and colds. Please don’t bring your child in if there is a hint of illness! Please wash all hands before coming in and keep the shoes outside of the kids’ room.
  8. Clash of the Cove is currently ON. This will be assessed on a day-by-day basis (like everything else!)
  9. Oh, and don’t be offended if we don’t walk around with fist bumps after class. Let’s lay off this for now and just wink at each other from afar
Like we said, there are no ‘right answers’ for any of this. We are simply trying to do our best —day by day — to make decisions to help us all through this challenging time!

 

SUNDAY FUNDAY

Open gym from 9am to noon with a single kids class from 9 AM to 9:45. Let’s have a great day tomorrow.

MONDAY’S  WORKOUT

METCON

“Don’t mess up”

STRENGTH INTERVALS

Strength Intervals
Every 90 seconds for 6 rounds
Build to a heavy complex
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Coaches Marina’s Tip: I did this workout last week to test it out and it could be a new favorite!  The volume of each movement is perfection! Managing your heart rate and keeping your shoulders ‘fresh’ is key to getting through the doubles in a relaxed fashion.  I rushed through the first set (6 unbroken and quick burpees) and “messed up” on the rope on the first round!  I went immediately back to the bar and did four snatches. Rested a hot second. Did two more.  I did methodical burpees with very little shoulder work (flopped to the ground each time) and inched my way to the rope with each burpee.  I took a nice deep breath with the rope in hand and felt great — and went unbroken the rest of the rounds on the rope.  And that was my rep scheme the rest of the workout.   Get right off the rope to the bar.  Break up the barbell to manage heart rate, easy burpees and then jump!  I’d STRONGLY recommend doing a single or two just to get a rhythm before going to doubles as you’ll be more tense than usual because you DON’T WANT TO MESS UP!  And if you do, you’ll still have a great workout 😉

Your shoulders will be super warm after this workout and the strength work will be FUN. You might even surprise yourself by putting up numbers close to or beating PRs!  Get ready for a great day!

 

BUTTERFLY PULL UP CLINIC – POSTPONED

BUTTERFLY PULL UP CLINIC – POSTPONED

We are going to postpone the Cove Butterfly clinic with all that is going on. We will find another date hopefully in the near future.  For more information on how we are handling things check out yesterday’s blog – Our Safe Place.

 WOD

Presidential Fitness Challenge

 

Max Situp in 1 min

Shuttle Run (Separated by 30 feet)

1 mile run

Max Pullups

Max pushups (or flexed-arm hang)

V-sit reach

Time Cap: 20 min to get your scores

http://www.newton.k12.in.us/hs/pe/images/physical-fitness-guide.pdf

 

WOD

For time:

30-15 reps-

Thrusters

Bar Facing Burpees

 

Time Cap: 10 min

 

Fx: 75/55

P/O: 95/65

 

Coach Tips: Taking it old-school with an elementary school field-day style WOD.  You’ll be divided up into groups of 3-4 athletes (for accountability and motivation) and you will have about 20 minutes to get through each station.  From there we take on the metcon- Thrusters and Burpees (surpriiiiiise!!!).  Aim for big sets of the Thrusters (2 sets for the first 30) and constantly move on the Burpees.  Take a quick pause at the top of each Thruster for a little breath then get the core nice and tight going into the following squat.

OUR SAFE PLACE

Most of us think of the Cove as a home away from home, and we want you to continue to think of it as such.  But with the news of Covis-19 spreading here in Maryland, everything just feels like it is hitting… well… closer to home.  We plan to stay open as long as we are allowed, but we need your help in creating the safest and most respectful environment for each and every one of our athletes.  Your health and well being is always our number one concern (that’s why we exist!), but given the news we are implementing even more stringent standards of cleanliness to ensure you are in the best possible space we can provide.  As Brian said to me today, “you’ve been training your whole life to handle a moment like this”.

Here are a few highlights of what are doing (and what we ask of you):

  • We are sanitizing the mats in the gym DAILY (often twice a day) to ensure when you flop on the ground after a workout, you’re protected
  • We are disinfecting all door handles, light switches and public use items (keyboard, mouse, water fountain, kids’ room, etc.) multiple times a day.  Coaches will be wiping the Wodify station down before each class as it is our most-visited spot in the gym.
  • We have placed down new floor mats to capture outside debris (special thanks to Madison’s dad, Scott, for providing us with the best available!)
  • Common area floors will be mopped multiple times per day with our new sanitized mops (again, thanks to Scott!)
  • We will continue to have mat mops filled with disinfectant spray available to clean up your DNA after each workout. PLEASE USE THEM!
  • We are sanitizing the green chairs/sitting area daily so you can enjoy your after WOD socializing
  • Coaches will ask each of you after every class to wipe down your bars, equipment and personal space with the gym wipes we have here. If you use an assault bike, PLEASE follow up the wet wipe with a dry cloth towel wipe.  Rust and assault bikes are NOT a good combo!  They MUST be dried after they are made wet.
  • Please do not rush in the bathrooms or kitchen.  Spills, messes and (god forbid) misses in the bathrooms are an ugly and unsanity situation.  Coaches will give extra time between transitions for bathroom breaks that allow for 20 seconds of hand wash time and accuracy in the bowl.  NO RUSHING IN THE POTTY!!!
  • If you use the kids’ room, please wash your children’s hands BEFORE and AFTER they leave the kids room.

We are obviously staying abreast of all state and CDC recommendations to ensure a safe workplace for all.  Times are uncertain, but what we are certain of, is that we will be there for eachother.  Be smart, safe and respectful of those around you.  We will get through this together!  #noplacelikecove

 

 

 

 

PARTNER WOD

(You go, I go full rounds style)

5 rounds (each)-

15/12 Cal Row

12 Hang Power Clean

then…

5 rounds (each)

15/11 Cal Bike

10 Power Clean

 

Time Cap: 30 min

 

Fx: 95/65

P: 115/95

O: 135/95

 

Coach Madison’s Tips: Time to work on sprinting and cycling. Barbell work should be done unbroken or in two sets, so use hook grip and keep the barbell as close to the body as possible. Push on the machines, but not so hard that it would cause you to break up the barbell work. Don’t forget to cheer on your partner.

 

While we take this all so seriously, it wouldn’t be the Cove without a dose of levity…

BARBELL CLUB IS BACK

BARBELL CLUB IS BACK

After a short break, we are excited to announce that the Cove Barbell Club will be returning after amazing results over the past two sessions. Olympic Lifting Coach Andrew K will be leading the program with the help of Head Coach Holden.

The program will run 8 weeks with classes on Tuesday and Thursday evenings at 7:30 PM.  Each class will focus on perfecting the snatch or clean and jerk. This will be achieved through specific programming and coaching that focuses on technique, speed, mobility, and developing raw strength. The program will start on Tuesday, March 24th and cost $150 for Cove members and $175 for non-members. Space is limited so if you are interested in the program you can sign up here. If you have any questions just email us at info@crossfitcove.com.

 

STRENGTH

Back Squats

5 sets of 5 reps

*Building in weight

Cap: 16 min

 

WOD

“Pump”

For time:

__ HSPU

75 Pushups

 

Time Cap: 11 min

 

Fx: 75 Piked Pushup

P: 75/50 Kipping

P: 75/50 Strict

Coach Tips: 

 

 

Kipping Pull Ups with Coach John

KIPPING PULL UP CLINIC

We are super excited for the people we have signed up for this Sunday’s noon butterfly pull up clinic (space is limited to 25) and Coach John decided to do another clinic focused on kipping pull ups (a pre-req for the butterfly clinic).

Aerial April Gymnastics Clinic

April 19th– 12pm

Have you been wanting to get your first Kipping Pullup for some time?  Or can you do a Kipping Pullup and want to be able to perform more consecutive reps in a row?  Do you want to be able to practice on your own but don’t know where to start? Come join us for the Kipping Pullup Clinic on April 19th.

We will devote a whole class time to the Kipping Pullup.  Everything from warming-up properly to a 4-week Strength Building Program for Pullups (and many other gymnastics movements).

The clinic will focus on the following concepts

  1. Properly warm-up for gymnastics movements
  2. Create the bodily shapes/awareness needed to perform the Kipping Pullup
  3. Create tension throughout your whole body to develop power and explosiveness
  4. Become more proficient at the Kipping Pullup
  5. Build a solid base of strength needed to perform the Kipping Pullup (and all pulling gymnastics movements)

This clinic is perfect for anybody looking to 

  1. Get there first kipping pull up
  2. Become stronger and more proficient in the movement
  3. Looking for a refresher on basics of bodily awareness/shapes and how they relate to other gymnastics and weightlifting movements.

You can signup for the clinic here.

When:  April 19th, 12pm

COST – FREE FOR MEMBERS

**Limit 30 people**

 

WOD

For time:

100 Toes to Bar

Every minute (starting with 0:00), you must first complete 20 DU

Time Cap: 12 min

Fx: Hanging Leg Raise, 30 Singles

P/O: as written

 

ACCESSORY

3 rounds-

8 Y, T, I w/ change plates (each style)

2 Turkish Get Up

 

Coach Tips:  Consistency is the key with part one.  Don’t push too hard trying to string too many toes-to-bar together.

The Turkish get up is an amazing movement that stresses so many aspects of fitness. You want to be slow and controlled, feeling each position as you move through the exercise.

Another Pull Up Clinic

KIPPING PULL UP CLINIC

We are super excited for the people we have signed up for this Sunday’s noon butterfly pull up clinic (space is limited to 25) and Coach John decided to do another clinic focused on kipping pull ups (a pre-req for the butterfly clinic).

Aerial April Gymnastics Clinic

April 19th– 12pm

Have you been wanting to get your first Kipping Pullup for some time?  Or can you do a Kipping Pullup and want to be able to perform more consecutive reps in a row?  Do you want to be able to practice on your own but don’t know where to start? Come join us for the Kipping Pullup Clinic on April 19th.

We will devote a whole class time to the Kipping Pullup.  Everything from warming-up properly to a 4-week Strength Building Program for Pullups (and many other gymnastics movements).

The clinic will focus on the following concepts

  1. Properly warm-up for gymnastics movements
  2. Create the bodily shapes/awareness needed to perform the Kipping Pullup
  3. Create tension throughout your whole body to develop power and explosiveness
  4. Become more proficient at the Kipping Pullup
  5. Build a solid base of strength needed to perform the Kipping Pullup (and all pulling gymnastics movements)

This clinic is perfect for anybody looking to 

  1. Get there first kipping pull up
  2. Become stronger and more proficient in the movement
  3. Looking for a refresher on basics of bodily awareness/shapes and how they relate to other gymnastics and weightlifting movements.

You can signup for the clinic here.

When:  April 19th, 12pm

COST – FREE FOR MEMBERS

**Limit 30 people**

 

WOD

 

“ASSortment of Lunges”

For time:

50 One overhead, One racked Lunge (25 each arm)

70 Open-Style Lunge

70 Farmer’s Carry Lunge

 

*Any time the dumbbells touch the ground, you must do 20 lateral hops over the dumbbell and 5 burpees before proceeding

 

Time Cap: 25 min

 

Fx: 35/25

P/O: 50/35

 

Coach Marina’s Tips:  This one is not just a battle of the BUTT, but a battle of WILL.  The best and worst part about lunges is you can typically do “one more rep”.  So knowing when you really need to rest/drop the weight vs. wanting to is a mental game that will be fun to see play out today.  I would start the overhead lunges with your weak arm first.  The other dumbell will fatigue the shoulder it is resting on, so your stronger arm be fatigued by the time you go overhead, but you’ll be a lot less likely to fail a rep. Use the jumps (when dropping the weight) to shake out the legs and catch your breath.  Try to make it feel more like active recovery than a sprint back to lunges!

 

Did you hear that the Barbell Club starts again March 24th?!  Here’s the calm before one of the sessions (setting goals and reviewing strategies)…

Monday, March 9th,2020

BARBELL CLUB IS BACK

After a short break, we are excited to announce that the Cove Barbell Club will be returning after amazing results over the past two sessions. Olympic Lifting Coach Andrew K will be leading the program with the help of Head Coach Holden.

The program will run 8 weeks with classes on Tuesday and Thursday evenings at 7:30 PM.  Each class will focus on perfecting the snatch or clean and jerk. This will be achieved through specific programming and coaching that focuses on technique, speed, mobility, and developing raw strength. The program will start on Tuesday, March 24th and cost $150 for Cove members and $175 for non-members. Space is limited so if you are interested in the program you can sign up here. If you have any questions just email us at info@crossfitcove.com.

 

STRENGTH

 

EMOM for 10 min:

2 Squat Snatch

*Build weight as needed

WOD

For time:

15-10-5 reps of-

Squat Snatch

Pullup (x2)

 

Time Cap: 18 min

 

Fx: 45/35, 75/55, 95/65, Ring Row

P: 95/65, 115/75, 145/95

O: 135/95, 155/105, 185/125, C2B

 

Coach Tips: This is my type of workout. A highly technical barbell movement coupled with a dynamic gymnastics movement. Love it. When it comes to heavy snatches I am very cautious about pacing the other parts of the workout. However we have to change weights during this workout, so I would try to be a little more aggressive during the pull-ups.

I also look at the opening EMOM as a great way to prepare myself for the metcon. I would not worry at all about tiring myself with that part of the workout, rather see it as a chance to get my technique dialed in for the metcon and build some confidence for the heavier loads.

 

Monday 3/9/2020

STRENGTH

 

EMOM for 10 min:

2 Squat Snatch

*Build weight as needed

 

WOD

 

For time:

15-10-5 reps of-

Squat Snatch

Pullup (x2)

 

Time Cap: 18 min

 

Fx: 45/35, 75/55, 95/65, Ring Row

P: 95/65, 115/75, 145/95

O: 135/95, 155/105, 185/125, C2B

 

Coach Tips: This is my type of workout. A highly technical barbell movement coupled with a dynamic gymnastics movement. Love it. When it comes to heavy snatches I am very cautious about pacing the other parts of the workout. However we have to change weights during this workout, so I would try to be a little more aggressive during the pull-ups.

I also look at the opening EMOM as a great way to prepare myself for the metcon. I would not worry at all about tiring myself with that part of the workout, rather see it as a chance to get my technique dialed in for the metcon and build some confidence for the heavier loads.