Daily WOD

Saturday 9/22/2018

Reminder that there is NO kids coverage at 9a!  Due to the size and score of the Memorial WOD event we cannot handle the potential volume of all the kids at once. You are MORE than welcome to bring little ones and keep them in the kids room and swap parent coverage duties as we will run multiple heats and you can switch with another family! So sorry for any inconveniences this may cause!

 

MEMORIAL WOD

 

We look forward to seeing you all tomorrow to honor fallen fireman Lt. Nathan Flynn!  As a reminder, ceremonies start at 9am and then we have rolling heats all morning!

“Flynn”
200m Carry – two 45# plates*
50 Slam Balls 20# **
50-40-30-20-10
Russian Kettlebell Swings 53/35
Push Ups
Back into:
50 Slam Balls
200m Carry – two 45# plates

 

P/PP Mods

Modify weight on plate carries (or use DBs)

Modify volume on KB swings if needed

Incline push ups or wall push ups

 

Coach’s Tip: Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

Friday 9/21/2018

PARTNER WOD

 

For time:

12 rounds-

10 Power Snatch

40 Double Unders

 

Directly Into

 

12 rounds-

10 Power Cleans

6 Burpee Box Jump

 

*30 min time cap

**partners alternate rounds

 

Fitness: 45/35 (75/55)

Performance: 75/55 (95/65)

Open: 95/65 (115/75)

P/PP Mods

Sub DBs for barbell on snatch & cleans

Sub 25 fast, light Russian KB swings for doubles

Modified burpee into step ups

 

Coach’s Tip: The barbell should be cycled today for 5 reps at the least! Ideally 10 in a row.  With the work/rest ratio you should be able to keep your rounds to about 1 minute.

HELP NEEDED FOR SATURDAY!

HELP NEEDED FOR SATURDAY!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

As you all know we are hosting the Memorial WOD for Lt. Fynn this Saturday at 9am (and will go until around noon).  We are expecting large crowds and will be running continuous heats starting at 9am.  We will be kicking off the event at 9a sharp with some words from the County Executive, outgoing Fire Chief and some of Lt. Flynn’s fellow firefighters.  We will do a quick warm up and run continuous heats all morning.  We are asking two things of our Cove athletes:

  1. In addition to being your warm and welcoming selves, it would be great if you could go the extra mile to show any new athletes (or folks new to the Cove) where everything is.  Everything from the bathrooms to the plates they’ll need — we want everyone to feel at home and comfortable in our surroundings!
  2. If you can bring something, please do!  We will be providing bagels and donuts and a few other treats, but if anyone can bring fruit and juice or other breakfast-type items, that would be awesome.  We want people to hangmout (pre wod or post wod), get to know each other and make connections. We’d rather you spend y0ur money on the GoFundMe (see below) making contributions to the family so a gallon of juice or bag of apples is more than enough!

For those of you who don’t know much about the event, read below and come!  It will be an awesome day of remembrance and community!


Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

WOD

 

AMRAP in 6 Minutes:

400 M Run

2 Rounds of Cindy

Max Wall Balls

 

Rest 2 Minutes

 

AMRAP in 8 Minutes:

400 M Run

50 Wall Balls

Max Rounds of Cindy

 

Rest 2 Minutes

 

AMRAP in 6 Minutes:

400 M Run

2 Rounds of Cindy

Max Wall Balls

 

P/PP Mods:

Sub 15-20 cals Assault bike for 400m run (athlete determines intensity, therefore cals will vary)

Can modify wall ball weight or volume

Sub ring rows for pull-ups in Cindy

Sub incline push ups or wall push ups in Cindy

Can opt for ball or box as a target for squats in Cindy

 

Coach’s Tip: Another long metcon today!  During the 6 minutes AMRAPS you should have about 2-3 minutes for Wall Balls.  For the 8 Minute AMRAP you should have about 3-4 minutes on Cindy.

Wednesday 9/19/2018

STRENGTH

 

Push Press

5 x 5

*75-80% across

 

P/PP Mods

Focus on alignment – avoid flaring rib cage, shoulders stacked over hips

Be mindful of core, some athletes notice abdominal coning, if this is the case: try lowering the weight and / or making the press strict

 

WOD

 

6 Rounds for Time:

12 Deadlift

6 Handstand Pushups

12 Box jumps

 

*15 min time cap

 

Fitness: 135/95

Performance: 185/125

Open: 225/155 (8 HSPU)

P/PP Mods

Can opt for sumo deadlift if this is more comfortable

Sub Strict press off rack w/ barbell or DB strict press for HSPU

Sub step ups for box jumps

 

Coach’s Tip: Fight for good form and explosiveness on the Push Press.  Focus on dipping at the knees and keeping your upper body tall.  For the metcon, deadlifts and box jumps use a ton of similar muscle groups so don’t be surprised if your deadlifts have to be broken up.

SATURDAY HERO WOD FOR LT. FLYNN

GET READY FOR SATURDAY!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

 

WOD

 

Every 4 Min for 16 minutes:

25/20 Cal Row

15 Hanging Power Clean

30 Sit ups

 

Min 16-20

Rest

 

At 20 min mark complete:

4 rounds-

15 Back Squats

1:00 High Plank

60 Double Unders

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Mods:

Sub DBs for barbell for hang cleans

Slam balls for sit ups

Supported side plank (:30 /side, no breath holding)

1 minute Assault bike for doubles

 

Coach’s Tip: Longer 2-part metcon with some rest built in.  For the first part you should have about 30 sec each round to rest.  The second part is for time!

 

Ella rocking great deadlift form!

CLASH AT THE COVE – SIGN UP NOW!

CLASH AT THE COVE!

There’s one more week to sign up! Last year we had over SIXTY athletes participate and we want to top that this year! In fact, we are looking for 100% participation for this epic day — whether you sign up as an athlete, judge or come and support your fellow Covies.  As a reminder, it is a PARTNER competition (male/female pairings)… but think of it more as a CELEBRATION, not a COMPETITION. It’s a celebration of what we do every day here at the Cove — putting in hard work, doing things you never thought possible AND surrounding yourself with the most amazing community ever.   Just put your name on the white board and we’ll take care of the rest.  Seriously, get those names up there!  Don’t make us call you out…

 

GYMNASTICS

 

Pull Up cycle 

4 sets:

3 Negatives

10 Overhand Grip Barbell Rows

10 Ring Rows

 

Muscle Up cycle 

4 sets:

(5 Reps) 2 Ring Pulls to chest then 1 Transition

**make sure you are keeping the rings close and pulling them to your chest during the ring pulls

5 Strict Ring Pull ups

5 Strict Ring Dips

(for the dips and pull ups do a 3 second count on the way up and the way down)

 

P/PP Mods

4 sets:

5 Is / Ys / Ts

10 Overhand Grip Barbell Rows

10 Ring Rows

 

WOD

 

For time:

600m run

60 Alt DB Snatch

400m run

40 Alt DB Snatch

200m run

20 Alt DB Snatch

 

*17 minute time cap

 

P/PP Mods

Sub 22/18/10 Cals on Assault Bike for Run

 

Coach’s Tip: Starting the week off with our gymnastics pulling cycle.  Some big supersets here (moving from movement to movement with little rest) but make sure you get rest in between your sets.  For the metcon, choose a DB weight that you can move in big chunks (15-20 reps at a time).

 

Aaron T. crushing it.  As always.

Saturday 9/15/2018

WOD

 

0-15 minutes

Every 3:00 for 15 minutes

400 M Run

12 Toes to Bar

 

15-20:00

Rest

 

20:00-30:00

6 Rounds:

6 Deadlifts

18 Single Arm Push Press (9 each arm)

 

Fitness: 135/95 (10 deadlifts)

Performance: 225/155

Open: 275/175

P/PP Mods:

-15 cal bike

-12 L-sit plate raises

 

Coach’s Tip: A great end of the week with some for quality work.  You should have plenty of time to get the work done so focus on your movements quality versus your movement speed.

Friday 9/14/2018

PARTNER WOD

 

For time:

1,000 M Row (switch every 250 M)

75 Hang Power Cleans

1,000 M Row (switch every 250 M)

75 Bar Facing Burpees

1,000 M Row (switch every 250 M)

 

25 min time Cap

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

P/PP Mods:

-Pay attention to core during row, avoid leaning back to manage pressure in core (upright chest)

-DB hang cleans

-Sub slam balls for burpees

Coach’s Tip: A lot of pulling today, both horizontal and vertical.  Rows should be fast with quick transitions.  Same with the barbell cycling.  Should be a weight that you can move for 8-10 reps each set.

Thursday 9/13/2018

MEMORIAL WOD REMINDER!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

 

STRENGTH

Every 2 minutes for 12 minutes:

3 Front Squats Directly into 3 Back Squats

*same weight across

P/PP Mods:

Off rack – focus on exhale / managing pressure throughout the movement

 

WOD

 

Get as far as possible in 15 minutes…

40 Steps- Walking Lunge (hold 2 DBs or 2 KBs)

40 Box Jumps

40 Wall Balls

30…30…30

20…20…20

10….10…10

 

Coach’s Tip: Leg heavy day today!  The Squat complex is a little tougher than it seems so choose weight appropriately.  The metcon might be tough to get through in 15 min be give it your best effort!

 

Love having Tracey P. at the Cove.  She’s quite the beast, but as sweet as can be!  Introduce yourself if you haven’t met her yet!

 

Wednesday 9/12/2018

WEDNESDAY WINS!  KEITH H.!

Today we celebrate Keith H., an overall great guy and amazing athlete. Keith came to us just over a year ago and with a simple formula of consistency and hard work, he’s done amazing things.

Keith walked in the doors as what most would describe as a ‘fit guy’. He plays on a basketball league, chases after four kids and is up for pretty much any physical challenge. But he’s living proof that there’s always room for growth. Room to get stronger. Faster. Better. And he’s done just that.

His drive to do better started at a very early age. “I’m one of 7 kids. I had six brothers and one sister. It was always a competition at the house. Luckily, each of us had our own strengths and each of us found we were better at one thing. We each found our own path.  My younger brother could run for days. Another could wrestle. I was the agility guy and was pretty quick. Basketball became my thing.”

“Even when we get together now, it’s about who can best whom. We can be sitting around the table and someone will say ‘I bet I can stand over there and catch a grape in my mouth if you throw it to me.’ We totally egg each other on. We don’t know how to stop and we keep going until we find ourselves in the pool trying to catch a grape from across the pool while jumping in the water.”

Being competitive can be a slippery slope, but Keith always finds a way to look at the motivating and lighter sides of it. He enjoys one-upping people (mostly himself) by doing the kinds of things that keep a forty year-old young. “When I was a kid I saw a guy spinning a basketball on his finger for an hour. I was like ‘I can do that’, so I tried it. And I did it. Plus six minutes. Just for fun.”  He also does other things most of us wouldn’t think of.  Like dropping a phone on a ball… yep, for “fun”.

“I love stupid human tricks. I can balance anything on my chin”, he said. For journalistic integrity, we demanded he prove it. Here’s a shot of him balancing a barbell on his chin. Oh, and PLEASE do not try this at home. Or at the gym!

His competitive spirit is what also helps him find success at the gym.  “I love the WhiteBoard because it helps me to see where people are so I know what I can expect. I look at Dan P. a lot.   He’s a beast. And I see people like Jubar who just kill it. Sometimes I’m like ‘dang… how’s he doing that?! I haven’t even met the guy and I’m motivated. They might not know it, but I’m looking where they are and it helps me.”

But he doesn’t get caught up in what others are doing – it’s purely for motivation. He knows he’s on his own path and embraces it. “I want to do bar muscle ups, but I don’t make comparisons like that to other people. Things like getting more mobile or opening my hips might come easy for other people but are big wins for me.”

“I look back and see where I started. A few months after I joined I did the Labor Day Abbate Hero WOD. It’s a year later and I did about the same time – but I upped the bar from 115 to 135.” The numbers tell a story but it’s more than that. “Yes, I see improvements. And I feel stronger.”

And his gains play out beautifully in life. “ I have four kids. Four VERY active kids. We have a trampoline and we’re always in the backyard playing.   I see some friends and other dads who don’t have the energy or are drained after work.  I don’t want to be the dad who can’t keep up with their kids. CrossFit doesn’t take energy away. It gives me the energy. Plus it’s a lot of fun.”

With four kids and a job in residential solar power that finds him managing a team of 30 sales reps, training, selling, meeting clients and doing installs, pretty much everything else takes the back burner. “I’ll sleep when I’m dead”, he joked. But still, he’s the guy who reads the blog every night and gets excited by what he sees. He as ZERO planned free time, but carries a gym bag in his car in case a meeting cancels or he wraps early. “If there’s a jump rope, wall balls, running or sit ups, I’m there!”

“This place is my escape. The people I work with I work with all the time and I love them all. They are family to me. But here it’s different. No one’s asking me any questions. I don’t have to think about anything.”

“I used to go to regular gyms and there was always a basketball court. I’d get better at basketball, but never had the motivation to get better at anything else. I never did Olympic lifts. A ball would always trump working on strength or mobility. But CrossFit is actually like a team sport and I love that.”

One of Keith’s basketball teammates recently said to us, “He’s unstoppable right now. He’s relentless and filled with energy. He just doesn’t stop. It’s unreal.” Keith says, “I can definitely hang with those younger guys. The only downside is that my shot isn’t on as much as it used to be. And if I’ve done a big leg workout at the Cove, I feel it that night. So I plan my rest days around it. But losing energy on the court isn’t an issue at all.”

So what can we learn from him?  Especially on those days when you feel like there’s not a minute for yourself? “I take it day by day. I know I have work commitments I can’t miss, but I always have a change of clothes in case plans change. And I always look the day before so there’s even more motivation to come — like ‘that looks like fun’.”

The FUN he finds at the gym (and in life) is what makes Keith such an amazing and motivating force. “I love the people. I even like the loud music. All the 90’s rap. DMX. I love it all.”. Between his musical taste, his love of sport and his ability to live life fully, we should all try to grow up – or, rather, grow YOUNG – and be like Keith.

 

STRENGTH

 

Push Press

6-6-6-6-6

*increase weight each set

*after each set complete 12-15 DB Tricep extensions

P/PP Mods:

-Sub DB Power Cleans

-Incline Push Ups

 

WOD

 

For time:

400M Run

4 Snatch (power or squat)

30 Pull ups

400M Run

4 Snatch (power or Squat)

20 Chest to bar Pull ups

400 M Run

4 Snatch (power or squat)

10 Bar Muscle ups

 

*17 min Time Cap

 

Fitness: 6 Power Snatch (95/65) (20 pull ups each round)

Performance: 135/95

Open: 165/110

P/PP Mods:

-Sub 15 cals on Assault bike

-Sub 8 DB snatch

-30 Light or unweighted Barbell Rows / 20 Ring Rows / 10 DB strict press

 

Coach’s Tip: Continuing our Pressing cycle with some Push Press and accessory pressing with Tricep extensions.  Goal is to be able to increase weight each set of Push Press.  The metcon has an aggressive time cap so pick a weight for the Snatches that you can do in quick singles with minimal rest.

 

Keith teaching Marina and Holden the scaled version of Chin Barbell Holds…