Daily WOD

MODIFIED THANKSGIVING SCHEDULE AND ROW/BIKE CHALLENGE!

As you all know, there is a LOT going on at the gym over the next few weeks and we want to make sure everyone has all the details!  We’ll have a modified schedule Wednesday through Friday and CrossFit Family Classes start THIS SUNDAY!  We are also kicking off our annual ROW/RIDE challenge starting on Thanksgiving !  Lastly, we have a few more days to get feedback on the gym survey, so PLEASE fill it out if you haven’t already.   THANK YOU THANK YOU THANK YOU!  So read on…

THANKSGIVING FULL SCHEDULE

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon and 4:30 PM. No sitter coverage.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY:  Regular Open Gym 9a-Noon

 

ROW  & RIDE CHALLENGE

Yes, it’s BAAAACK!  This challenge has been so much fun the last few years we are doing it again.  Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower) OR hit 1,000 Calories on the bike!  You can even do a hybrid challenge of 500 cals on the assault bike and 50,000 K on the rower. All you need to do to complete these challenges is hit those numbers by December 31, 2018.

Completing any of these challenges is demanding but very doable with consistent gym attendance. And this is why we do these challenges during this time of year, with the weather and social demands of the holiday season it’s hard to make it into the gym.  Challenging yourself to hit these numbers gives you a little extra motivation to make it in.

What do I need to do to sign up?  Not a thing!  Just slap your name on the front Whiteboard under Row/Ride challenge and you are in!  You can do the math on your own, but it is a healthy amount of volume per day (average of 2,700 per day on the rower, for example). You can chip in any increments you’d like.  Any rowing or biking we do in WODs or warm ups counts to your total.  Your only requirement is to update your total meters on the whiteboard as you make progress.  If there is rowing or riding in a class and you have come to get some meters in… sorry but the class takes precedence.  Of course if there’s a machine open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.

 

CROSSFIT FAMILY CLASS SCHEDULE

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.  As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!

  • SUNDAY 11/25: Noon
  • SUNDAY 12/2:  Noon
  • SUNDAY 12/9:  Noon

 

COVE SURVEY!

We are beyond grateful each of you chooses to spend your time with us, and more than anything, we want to deliver than ‘the best hour of your day’ each time you step through those doors.

We receive real-time feedback from so many of you every  day, but once a year we try to solicit feedback from EVERYONE in the form of a gym survey.  In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback.  We have developed a survey that asks a broad range of questions from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach, but if you are watching football or taking breaks between turkey legs, PLEASE fill them out!  Your honest feedback is critical (the good, bad and ugly!), so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  We look forward to diving into all the feedback right after the holidays, so please fill it out as soon as possible!  Thank you advance for your time AND constructive feedback!

Cove General Survey 

Coach Brian 

Coach Marina

Coach Katie 

Coach Holden 

Coach Brittany 

Coach Daniel

Coach Josh

Coach Madison

Coach John

Coach Maria

 

STRENGTH

 

6 sets:

1 Front Squat (w/ a 3 second pause) + 2 Front Squats

*increase weight each set

 

P/PP Mods:

Can omit pause on front squats if necessary

Avoid breath-holding

 

WOD

 

6 Rounds for Time:

30 Air Squats

10 Deadlifts

 

*14 min time cap

 

Fitness: 135/95

Performance: 185/125

Open: 225/155

 

P/PP Mods:

Can do air squats to ball or box / change up stance width if necessary

Sub sumo DL if belly gets in the way

 

Coach’s Tip:  Pause and regular squats today for the strength portion.  For the metcon, pick a weight that you can do either 10 unbroken Deadlifts or 2 quick sets.  Anything more than 2 sets is missing the stimulus.

 

James A. makes light work of heavy Deadlifts…

November 21st, 2018

Hey athletes!  Got some extra conditioning and mobility for you tomorrow.  A bit of some odd movements and gymnastics for the conditioning.  Choose a weight for the lunges that you can do 10 in a row on 1 arm without stopping.  Use the time for the mobility to recover and improve your flexibility.  Don’t skip it.

 

CONDITIONING

 

5 RFT:

10 1-arm DB OH Lunges (L)- 50/35

1 Rope Climb

10 1-arm DB OH Lunges (R)- 50/35

1 Rope Climb

 

MOBILITY

 

Spend 2 minutes in each of the following stations:

-Calf/Shin Roll on foam roller (2 min each leg)

-Super Frog w/ Weight (banded or unbanded)(2 min each leg)

-Chest Opener on ground

-Puppy Dog stretch on ground

-Pigeon Stretch (1 min each leg)

*control your breathing, take this time to relax and rejuvenate

Tuesday 11/20/2018

SKILL WOD

 

Take 10 minutes to work on Muscle-Ups and or Pullups

 

P/PP Mods:

10 minute EMOM
Odd: 8-10 ring rows

Even: 10x Is/Ys/Ts

 

WOD

 

Every 3 minutes on, 1 minute off for 20 minutes:

___ Double Unders

___ Ring Muscle ups

Max Power Snatch

 

Fitness: 30 DUs/90 SUs, 10 pull ups + 10 Box Dips, 95/65

Performance: 50 DUs, 10 C2B Pullups + 5 Ring Dips, 115/80

Open: 50DUs, 5 Ring Muscle ups, 135/95

 

P/PP Mods:

8 Ring Rows

DB Hang snatch (can be from ground if comfortable)

Max AB cals

 

Coach’s Tip:  Today is a chance to fine tune some gymnastics skills then put them to use in a metcon.  Focus here is the gymnastics so pick a scale/skill that will challenge you but allow you to have enough time to hit some double unders.

 

Aaron T. brings the focus day in and out

SURVEY! FAMILY CLASSES! THANKSGIVING SCHEDULE!

THANKSGIVING FULL SCHEDULE

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon and 4:30 PM. No sitter coverage.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY:  Regular Open Gym 9a-Noon

 

CROSSFIT FAMILY CLASS SCHEDULE

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.  As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!

  • SUNDAY 11/25: Noon
  • SUNDAY 12/2:  Noon
  • SUNDAY 12/9:  Noon

 

COVE SURVEY!

We are beyond grateful each of you chooses to spend your time with us, and more than anything, we want to deliver than ‘the best hour of your day’ each time you step through those doors.

We receive real-time feedback from so many of you every  day, but once a year we try to solicit feedback from EVERYONE in the form of a gym survey.  In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback.  We have developed a survey that asks a broad range of questions from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach, but if you are watching football or taking breaks between turkey legs, PLEASE fill them out!  Your honest feedback is critical (the good, bad and ugly!), so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  We look forward to diving into all the feedback right after the holidays, so please fill it out as soon as possible!  Thank you advance for your time AND constructive feedback!

Cove General Survey 

Coach Brian 

Coach Marina

Coach Katie 

Coach Holden 

Coach Brittany 

Coach Daniel

Coach Josh

Coach Madison

Coach John

Coach Maria

 

STRENGTH

 

Back Squats

6 @ 70%

6 @ 70%

6 @ 75%

6 @ 75%-80%

6 @ 80%-85%

 

WOD

 

3 Rounds for Time:

20/15 Cal Row

12 Burpees

10 Squat Cleans

 

*12 min time cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

Coach’s Tip:  Percentage Back Squats today for our cycle.  Legs should be feeling fresh so weights shouldn’t be too challenging.  For the metcon, this should be a fast workout with little rest.  Pick a weight for Squat Cleans that you can do 5 reps unbroken.

 

About to be a dad of two!  Patrick A. training for the big event…

The Cove survey – we would love your input

With the holidays upon us, it’s natural to reflect on the things that are important and make a real impact on your life.  It’s a time for being grateful.  For being thankful.  And for many, it’s also a time to hold a mirror to ourselves and recommit to good habits and make positive changes in our own lives.  And we are taking that very literally (and seriously) here at the Cove!

We are beyond grateful each of you chooses to spend your time with us, and more than anything, we want to deliver than ‘the best hour of your day’ each time you step through those doors.

We receive real-time feedback from so many of you every  day, but once a year we try to solicit feedback from EVERYONE in the form of a gym survey.  In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback.  We have developed a survey that asks a broad range of questions from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach, but if you are watching football or taking breaks between turkey legs, PLEASE fill them out!  Your honest feedback is critical (the good, bad and ugly!), so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  We look forward to diving into all the feedback right after the holidays, so please fill it out as soon as possible!  Thank you advance for your time AND constructive feedback!

Cove General Survey 

Coach Brian 

Coach Marina

Coach Katie 

Coach Holden 

Coach Brittany 

Coach Daniel

Coach Josh

Coach Madison

Coach John

Coach Maria

 

STRENGTH

 

Take 12 minutes to build to a heavy 2 Rep Push Press

P/PP Mods:

Can opt for 4/4/4/4/4 at same (lighter) weight across

 

WOD

 

12 min AMRAP:

4 HSPU

8 Pullups

12 Alt Pistols

 

P/PP Mods:

Sub strict press off rack or w/ DBs for HSPU

Sub ring rows or j-hook rows for pull-ups

Pistols to a box

 

Coach’s Tip:  Strength work to start the day.  Push Presses should be heavy as we just came off a shoulder-to-overhead cycle.  Metcon is high level gymnastics work.  Scales will be foundational movements that will help create strength for those certain movements.

Thinking about the lift

Executing the lift!

Karl G shows us how it’s done.

 

 

COVE SURVEY! NEED YOUR HELP!

With the holidays upon us, it’s natural to reflect on the things that are important and make a real impact on your life.  It’s a time for being grateful.  For being thankful.  And for many, it’s also a time to hold a mirror to ourselves and recommit to good habits and make positive changes in our own lives.  And we are taking that very literally (and seriously) here at the Cove!

We are beyond grateful each of you chooses to spend your time with us, and more than anything, we want to deliver than ‘the best hour of your day’ each time you step through those doors.

We receive real-time feedback from so many of you every  day, but once a year we try to solicit feedback from EVERYONE in the form of a gym survey.  In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback.  We have developed a survey that asks a broad range of questions from class schedules to gym culture.  This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions).  We have also included individual coach’s surveys as each of us strives to grow better at our craft every day.  We want to know what you love and what we need to work on.  This will likely take 2-3 minutes per coach, but if you are watching football or taking breaks between turkey legs, PLEASE fill them out!  Your honest feedback is critical (the good, bad and ugly!), so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL.  We look forward to diving into all the feedback right after the holidays, so please fill it out as soon as possible!  Thank you advance for your time AND constructive feedback!

Cove General Survey 

Coach Brian 

Coach Marina

Coach Katie 

Coach Holden 

Coach Brittany 

Coach Daniel

Coach Josh

Coach Madison

Coach John

Coach Maria

 

PARTNER WOD

 

For time:

50 Cove Suicide Runs (alternate turns)

**5 DB Deadlifts for person who is resting

 

Directly Into

 

75 Synchro Burpees (high five at the top)

At the bottom of each minute 4 V-ups (together)

 

Directly into

 

100/80 Assault Bike Cals

Person who is waiting holds a low plank

 

*30 min time cap

 

P/PP Mods:

Sub 200m row for 1 suicide

Sub slam balls for burpees

4 slam balls over the shoulder sub for v-ups

Modify cals as needed

 

Coach’s Tip:  Giving the weights a break from us today (minus the DBs) and going bodyweight.  Lots of metabolic conditioning for this one.  Bring your lungs.

Irina. Fierce and focused!

 

Thursday 11/15/2018

STRENGTH

 

Front Squat

5 x 6 @ 60% of 2RM

 

P/PP Mods:

Adjust percentage as needed

Optional build in weight

 

WOD

 

8 Rounds for Time:

4 Power Clean

8 Wall Balls

10 Sit ups

 

*14 min time cap

 

Fitness: 115/75, 14/10

Performance: 155/105, 20/14

Open: 185/125, 20/14

 

P/PP Mods:

6 DB hang cleans

Modify wall ball weight as needed

Sub 10 seated plate raises (L-sit) for sit ups (keeping ribs stacked over hips)

 

Coach’s Tip:  Continuing on with the Front Squat cycle.  Reps should be explosive and fast.  Power Clean reps are small for the metcon so challenge yourself a little with the weight as long as form isn’t compromised.

Wednesday 11/14/2018

UPCOMING EVENTS AND KEY DATES

‘Tis the season for fitness, fun and family — and there’s nothing like spending time at the Cove as the holidays come upon us.  We have lots of great events and happenings at the gym over the next month or so and we want everyone to mark their calendars!

 

THANKSGIVING FULL SCHEDULE

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon and 4:30 PM. No sitter coverage.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY:  Regular Open Gym 9a-Noo

 

CROSSFIT FAMILY CLASS SCHEDULE

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.  As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!

  • SUNDAY 11/25: Noon
  • SUNDAY 12/2:  Noon
  • SUNDAY 12/9:  Noon

 

HOLIDY WOD & POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

STRENGTH

 

Sumo Deadlifts

6 x 3 @ 80% of 1 RM traditional DL

 

P/PP Mods:

Adjust percentage as needed

Optional build in weight

OH grip

 

WOD

 

Every 3 minutes for 15 minutes:

15 KB Swings

25m Overhead Carry (L)

25m Overhead Carry (R)

Max Double Unders

 

Fitness  35/26

Performance  53/35

Open  70/53

 

P/PP Mods:

Russian KB Swings

Max bike cals

 

Coach’s Tip:  Adjust percentages as necessary but we are looking for consistency in our speed of the Sumo Deadlift.  They shouldn’t be slow!

UPCOMING EVENTS AND KEY DATES!

UPCOMING EVENTS AND KEY DATES

‘Tis the season for fitness, fun and family — and there’s nothing like spending time at the Cove as the holidays come upon us.  We have lots of great events and happenings at the gym over the next month or so and we want everyone to mark their calendars!

 

THANKSGIVING FULL SCHEDULE

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon and 4:30 PM. No sitter coverage.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY:  Regular Open Gym 9a-Noon

 

CROSSFIT FAMILY CLASS SCHEDULE

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.  As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!

  • SUNDAY 11/25: Noon
  • SUNDAY 12/2:  Noon
  • SUNDAY 12/9:  Noon

 

HOLIDY WOD & POTLUCK

In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

 

 

WOD

 

6 Rounds for Time:

400/300m Row

10 DBall Over Shoulder

10 Ring Dips

20 Box Jumps

1 Min Rest

 

*36 min time cap

 

Fitness  20”/18”, 40/30

Performance/Open  24″/20″, 100/70

 

P/PP Mods:

Modify row if necessary

Use slam ball instead of larger Dball

Box dips or tricep kick backs (10/side – can do simultaneously)

Sub step overs for box jumps

 

Coach’s Tip:  Endurance style workout today with a lot of different movements.  Big focus is form on the DBalls.  3 steps- Deadlifts, Lap, Hip & Flip.

 

Coach Madison with a watchful eye on Dominic…

 

 

 

VETERANS DAY

VETERAN’S DAY
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

We recognize this holiday Mondayy (although technically it is Sunday the 11th).  But today, tomorrow or ANY day…let’s recognize all American servicemen and servicewomen and especially thank our MANY Cove athletes who have served (and are currently serving) this country.  We are forever grateful for what you do.

 

STRENGTH

 

6 sets:

1 Back Squat (with a 3 Second Pause) + 2 Back Squats (regular speed)

Directly into

10 Jumping Air Squats

*increase weight each set

 

P/PP Mods:

Option to omit pause

Sub 20 second low squat hold for jumping air squats

 

WOD

 

EMOM for 10 minutes:

5 Hang Cleans

Max Burpees over the Bar

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

P/PP Mods:

6 DB hang cleans

Max slam balls OR box burpees

 

Coach’s Tip:  Pause and regular squats today for the strength portion.  Once done the squats, immediately perform 10 Jump Squats.  Try to jump as high as possible each rep.  For the metcon, athlete’s choice of Hang Power or Hang Squat Cleans.  Should have at least 45 seconds each round for burpees.

 

Half of Team Danus lifting heavy!