Daily WOD

YOGA SUNDAY!

YOGA THIS SUNDAY!

Breathe, move, get flexible — that means come to YOGA at 8:15-9am on Sunday!  Katie F. will lead us through another amazing class; and after this week of challenging workouts, it sounds like all of us NEED to go!

 

COME SUPPORT YOUR COVIES AT THE BATTLE OF BALTIMORE SATURDAY!

Best of luck to our TWELVE Covies competing in Saturday’s Battle of Baltimore at CrossFit Federal Hill!  Here are the teams (and team names) and you can check their heat times HERE.  We’d love to see all of you there to cheer them on!  It’s a great event and so much fun — even as a spectator.  And it might even inspire you to want to sign up next year!

RX Division:

Relentless (Natalie, Carlos, Dominic)

Scaled Division:

Yeah (Ryan, Bethany (Beth M.), Jared)
Three Peas in a WOD (Anna, Kyle, Jeff)
Vertically challenged (Coach Katie, Stephen, Sara* possible sub Allie)

 

 

 

STRENGTH

 

EMOM for 10 minutes:

Min 0&1: 5 Power Clean

Min 2&3: 4 Power Clean

Min 4&5: 3 Power Clean

Min 6&7: 2 Power Clean

Min 8&9: 1 Squat Clean

 

*Last rep of each set is a squat clean

Athlete’s Choice on weight, increase every round

 

P/PP Mods

EMOM10

Sub DBs (if belly gets in the way of barpath)

Option to omit squat clean and break movement up to DB clean + DB squat

 

METCON

 

“Oof”

Buy-in: 25/18 Calorie Bike

4 rounds for time-

12 Hang Squat Cleans

12 Burpee Box Jumps

 

Time Cap: 20 min

 

Fitness: 95/65, 12″ Box

Performance: 135/95, 20″ Box

Open: 155/105, 20″ Box

 

P/PP Mods

Bike – modify cals or opt for time domain of 90 seconds

Hang Squat Cleans (sub DBs)

Burpees (options: squat thrust burpees where hips don’t hit, step ups on box, OR box burpees w/ air squat, OR Sub slam balls)

 

Coach’s Tip: Great skill work and practice for the Clean today.  We hit lots of Front Squats on Friday so legs may be a little sore but weights for the metcon should me manageable in sets of 2 or 3.

 

The award-winning Jai S.!

Friday 2/1/2019

PARTNER WOD

 

“Together Everyone Achieves More”

3 Rounds for Time:

25 Synchronized Front Squats

50 Burpees (over partner while partner holds a low plank)

1000m Row (cumulative)

 

Time Cap: 35 minutes

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mod

Front Squats (optional goblet squat or air squat)

50 Burpees (options: squat thrust burpees where hips don’t hit, step over partner, OR box burpees w/ air squat, OR Sub slam balls – avoid holding a plank once in second trimester)

Row (modify distance as needed)

 

Coach’s Tip: This partner workout is going to require a lot of communication.  We have some synchronized movements as well as a portion where both partners are working at the same time.  At the end of the day, have fun with it!

Thursday 1/31/2019

STRENGTH

 

EMOM for 10 min:

1 Squat Snatch + 1 Overhead Squat (2 sets each minute)

*Build up every minute

 

P/PP Mod

If belly impedes bar path then

EMOM5 4/side DB snatch

Then

EMOM5 – 4 OH squats off rack (if mobility is an issue for OH squats, then sub 4 DB squats + 10 banded pull aparts / minute)

 

METCON

 

For time:

21-15-9 reps of-

Power Snatch

Pull-up

 

Time Cap: 9 min

 

Fx: 75/55, Hang Power Snatch

P/O: 95/65, C2B

P/PP Mod

Sub DB snatch (can be from hang)

Sub ring rows or elevated ring rows, exhale on the pull, inhale on release, maintain neutral spine and use breath to avoid coning

 

Coach’s Tip: Great skill work and practice for the Snatch today.  You are doing 4 total reps each minute for the strength portion (1 Squat Snatch + 1 OHS, 1 Squat Snatch + 1 OHS) so make your jumps carefully.  We want to hit every rep with no fails.

Wednesday 1/30/2019

METCON

 

Every 2 minutes for 12 minutes (6 rounds):

10 Box Jumpovers

12 TTB

Max Rep Deadlift (must use clean grip)

Score is total deadlifts at the end

 

Fx: Hanging Leg Raise, 18/12, 95/65

P: 24/20, 135/95

O: 24/20, 155/105

P/PP Mod

Box Jumpovers – if no longer jumping, opt for box step overs or side steps – modify box height as needed

TTB Mods: knees to chest if still hanging from rig without coning, otherwise, sub straight arm plate raises either standing or in L-sit, keeping ribs stacked over hips

DL if belly gets in the way of conventional stance can opt for sumo stance if this is comfortable – other option is RDL focusing on hinge lowering just below the knee versus mid-shin, exhale on the pull

 

ACCESSORY

 

3 Rounds for Quality:

8 (each leg) Single Leg Deadlift w/ KB or DB

8 Barbell Good Morning

16 Bird Dog (8 each side)

 

P/PP Mod

3 Rounds not for Time

Single Leg Deadlift (no mod – great to focus on balance and breath – work slowly with control)

8 Barbell Good Morning (no mod, focus on breath: inhale on the hinge, exhale on the way up)

16 Bird Dog (no mod, no breath holding – maintain a neutral spine)

Coach’s Tip: The Box Jumpover+TTB should not take longer than 1 minute.  If it does scale reps down to 7 or 8.  Grip is going to be another big factor from the T2B to the clean grip Deadlifts.

METCON MADNESS!

On Monday, “Shoulder Boulders” got the upper body pump and today we hit the legs!  We hit a longer time domain and scaling will be your friend here.  We finish with some accessory work — and don’t be scared with the press work.  It is specifically designed to flush out your shoulders after todays’ brutal (by brutal, we mean awesome) workout!

 

 

METCON

 

“Jelly Legs”

5 Rounds for Time:

100′ Farmer’s Carry Lunge

12/9 Calorie Bike

10 DB Squats

 

Time Cap: 24 min

 

Fx: 35/25

P/O: 50/35

 

P/PP Mod

Optional bodyweight lunge

Modify cals as necessary, can opt for time domain over calories

Change squat stance as needed, modify weight as needed

 

ACCESSORY

 

“Jacked and Tan”

With an empty barbell

3 rounds (can’t drop the barbell in the middle of a set)

15 barbell curls

15 barbell strict press

 

P/PP Mod

Can opt for DBs

Curls – play with breathing pattern: exhale and contract core on the curl, inhale on the release

keep ribs stacked over hips, exhale on the way up, inhale on barbell reset

 

Coach’s Tip: Grip is going to be a factor with the metcon and the lunges.  Consider Friday’s partner WOD a warm up to this awesome solo leg mission.

 

Good morning gentlemen!

PROGRAMMING EVOLUTION CONTINUES!

We cannot believe our great fortune in having such an unbelievable community here at the Cove.  There are daily reminders of this, but Saturday’s display at the 4 Year Anniversary Bash was second to none.  The energy, love and respect you all have for each other was palpable.  It was amazing to see 5:30am athletes meeting the 7:30p faces they only see on the WhiteBoard. AND it was just as fun to see people squint and wonder who someone was when they work out alongside them every day — simply because they wore their hair down and some mascara!  We loved watching you work on your squats on the dance floor.  And the moments captured on film (and then posted the next day) were simply amazing.  We cannot wait to see what next year brings!  THANK YOU FOR MAKING OUR LIVES BETTER EVERY DAY.

 

PROGRAMMING UPDATE

As we shared on January 1st, we have been working hard on implementing feedback we heard from the Cove and Coach’s surveys.  One of our focuses has been the programming, and hopefully you’ve already seen some changes for the better.  Tighter time caps, clarity of stimulus and variation have been dialed in and the feedback has been awesome.  And we’re THRILLED to continue this programming evolution by having the brilliant Coach Daniel lend us his expertise.  He’s a seasoned programmer with an amazing perspective on CrossFit and training, and he’s putting those talents to work at the Cove.  To continue to mix things up and keep your days fresh and challenging, February’s programming will be work of this evil genius (well, technically, starting TODAY!).  We hope you love it — and we encourage you to give us feedback along the way.  As you know, programming is a complicated endeavor with lots of variables — and your input is one of them!

 

STRENGTH

Push Press (from floor)

3-3-3-3

P/PP Mod:

Push Press from rig (if belly gets in the way of bar path) Focus on big exhale during press, inhale on barbell return, keep ribs stacked over hips

 

WOD

 

“Boulder Shoulders”
For Time:
Buy-in: 40 Wall Ball
directly into..
40-30-20
Push Press
DU (Reps x 2)
Buy-out: 40 Wall Balls

Time Cap: 12 min

Fitness: 75/55, 14/10, 1:1 SU, Buy in: 30 Wall Balls

Performance/Open: 95/65, 20/14

 

P/PP Mod

Modify wall ball weight / volume as necessary

Push Press from rig or optional DBs

For doubles: DU – modify to singles if necessary, OR option for 40 – 30 – 20 seconds of hard effort assault bike if no longer jumping

Coach’s Tip: Lots of shoulder work to start the week off.  Weights for the strength work should help make the metcon weights feel nice and light.  Really utilize your legs and hips during the Wall Balls to save the shoulders for the Push Press.

We don’t say it often enough, but the Cove culture and community is entirely led by our amazing coaches.  We are so grateful for them and pinch ourselves daily — not only are they the best coaches out there, they’re the best people too…

Saturday 1/26/2019

STRENGTH

 

6 minutes to find a heavy load in this complex:

1 Power Snatch + 1 Hang Snatch

 

6 minutes to find a heavy load in this complex:

1 Squat Snatch + 1 Hang Squat Snatch

 

6 minutes to find a heavy load in this complex:

2 Snatches (athletes choice)

 

P/PP Options: (if belly impedes bar path)

2x 6 minute EMOMs + 1 tabata (A, B, & C)

A: 6 / side DB hang snatch

B: 6 OH squats from rack (inhale up / exhale down)

C: Assault Bike Tabata + 2 minutes shoulder mobility

 

WOD

 

“Isabel”

For time:

30 Snatches- 135/95

 

P/PP Options: (if belly impedes bar path)

30 alt hanging DB snatch

Optional easy Assault bike for 2 minutes upon finishing

 

Coach’s Tip: Lots of work on Olympic lifting today.  From there we hit a benchmark workout called “Isabel”.  Key to surviving this workout is efficient reps (so great technique) and keeping a good grip on the bar (the hookgrip).

TWO MORE DAYS!

NO YOGA THIS SUNDAY + MODIFIED OPEN GYM

 

As you know, the Cove Anniversary Bash is this Saturday night (if you don’t you’ve been under a rock and MUST read below!) and the gym will need massive clean up on Sunday morning before we can invite athletes in to work out.  We will open the gym for fitness at 11a (to 1p) but we will be cleaning up around you.  You may not have full use of the gym, but we will be sure to clean some mats and the rig so you can work on those skillz! If you want to come in early and do functional fitness by carrying tables and chairs, you’re welcome to help the clean up!  No yoga Sunday either, but yoga will be back to a normal and consistent schedule NEXT week.

 

COVE FOUR YEAR BASH IS SATURDAY!!!!

 

We CANNOT wait and hope to see ALL of you there (start time 7:30pm)!  Many of you have asked: what do I wear?  Can I bring anything?  How can I help?  Hopefully this will give you some guidance and context.  In addition to the below we are looking for a few extra coolers (ideally big ones). If you could bring them in the next day or two before the party, that would be ideal so we can use them for set up on Friday and Saturday.  Just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear?  Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

What can I bring? We have beer (Miller Lite/Bud Light/Corona and Blue Moon), wine (red and white and prosecco) and will be serving a signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it!!!  We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to help out (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!

How can I help?  As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  1. We will have a few volunteers that will help us with ‘party maintenance’ oversight.  They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc.  You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
  2. Bring what you like.  See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it!  We want you to have what you love, but can’t provide everything for everyone.
  3. Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.  And, as always, what happens at the Cove, stays at the Cove.

 

PARTNER WOD

 

20 Rounds for Time:

10/8 Assault Bike

10 Hang Cleans

10 Front Squats

 *1 partner does full round, 1 partner rests

 

*30 min time cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

P/PP Options:

Modify assault bike as necessary – can opt for time domain of 30 seconds over cals

If belly impedes bar path – sub DB cleans

DB squats or Barbell front squats from rack

 

 

Coach’s Tip: Back to the I-go, You-go style Partner WOD.  Goal for this workout is to keep the HPC and FS under 2 sets or unbroken.  Heart rate will be up after the bike so it’s all about techniques with the HPCs and FSs.

TWO MORE DAYS!

COVE FOUR YEAR BASH IS SATURDAY!!!!
We CANNOT wait and hope to see ALL of you there (start time 7:30pm)!  Many of you have asked: what do I wear?  Can I bring anything?  How can I help?  Hopefully this will give you some guidance and context.  In addition to the below we are looking for a few extra coolers (ideally big ones). If you could bring them in the next day or two before the party, that would be ideal so we can use them for set up on Friday and Saturday.  Just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear?  Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

What can I bring? We have beer (Miller Lite/Bud Light/Corona and Blue Moon), wine (red and white and prosecco) and will be serving a signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it!!!  We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to help out (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!

How can I help?  As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  1. We will have a few volunteers that will help us with ‘party maintenance’ oversight.  They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc.  You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
  2. Bring what you like.  See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it!  We want you to have what you love, but can’t provide everything for everyone.
  3. Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.  And, as always, what happens at the Cove, stays at the Cove.

 

STRENGTH

 

Every 90 Seconds for 9 minutes:

5 Strict Toes to Bar

5 Strict Pullups

10 Glute Bridges

P/PP Options:

Strict knees to chest if athlete can hang from rig w/out abs coning OR Seated plate raises x10

5-Count Ring Rows (slow and controlled for 5 counts, exhale on pull – inhale on release) OR Strict pull ups w/ band assist

Option to add weight (plate) on lap during glute bridges – focus on breath, inhale on the way down, exhale on the way up

 

WOD

Deadlift Annie

For time:

50 Doubles

50 Sit ups

10 Deadlifts

40 Doubles

40 Sit ups

10 Deadlifts

30 Doubles

30 Sit ups

10 Deadlifts

20 Doubles

20 Sit ups

10 Deadlifts

10 Doubles

10 Sit ups

10 Deadlifts

 

*15 min time cap

 

Fitness: 185/125

Performance: 225/155

Open: 275/185

 

P/PP Options:

Modify doubles or singles if still jumping. Any signs of pressure or incontinence, please stop jumping. Sub light & fast Russian KB swings for doubles

Sub slam balls for sit ups

Optional KB deadlifts instead of BB OR sumo DL if belly is in the way of hinge and no pelvic discomfort

 

Coach’s Tip: Working on some gymnastics skill/accessory for the strength piece today.  If you are looking to improve your gymnastics, this is some great skill work.

 

Coach John working on his step aerobics choreography.  Maybe trying to impress Paul K.?

ANNIVERSARY BASH THIS SATURDAY!!!!!

COVE FOUR YEAR BASH IS SATURDAY @7:30PM!
We CANNOT wait and hope to see ALL of you there (start time 7:30pm)!  Many of you have asked: what do I wear?  Can I bring anything?  How can I help?  Hopefully this will give you some guidance and context.  In addition to the below we are looking for a few extra coolers (ideally big ones). If you could bring them in the next day or two before the party, that would be ideal so we can use them for set up on Friday and Saturday.  Just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear?  Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

What can I bring? We have beer (Miller Lite/Bud Light/Corona and Blue Moon), wine (red and white and prosecco) and will be serving a signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it!!!  We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to help out (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!

How can I help?  As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  1. We will have a few volunteers that will help us with ‘party maintenance’ oversight.  They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc.  You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
  2. Bring what you like.  See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it!  We want you to have what you love, but can’t provide everything for everyone.
  3. Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.  And, as always, what happens at the Cove, stays at the Cove.

 

STRENGTH

 

For time:

1,000/800 m row

50 Walking Weighted Lunges (2 DBs)

40 Jumping Bodyweight Lunges

30 DB Front Squats

 

800/600 M Row

40 Walking Lunges

30 Jumping bodyweight lunges

20 DB Front Squats

 

600/400 M Row

30 Walking Lunges

20 Jumping bodyweight lunges

10 DB Front Squats

 

*26 minute time cap

 

Fitness 25/15

Performance 35/25

Open 50/35

 

P/PP Options:

Focus on breath work during row – exhale on the pull, inhale on return // avoid coning by keeping chest vertical

Option to sub walking lunges w/ moderate to heavy farmers carries – 100 steps

Eliminate jump OR sub step ups or side steps based if necessary

 

 

Coach’s Tip: All legs today!  Longer endurance style workout with both weighted and bodyweight lunges.  You will probably have to break those up but choose a pair of DBs that you can move for big sets.

 

Yes, it’s that kind of night!