Daily WOD

SUNDAY OPEN GYM 9A-NOON. YOGA @ 8:15. NO CROSSFIT KIDS CLASSES!

YOGA 8:15AM

Join Katie F. as she prepares us for Murph with an awesome yoga session!  She will be working on balancing postures to improve speed, agility, core strength, & focus for the task ahead (aka MURPH💪🏻)

 

A CAUTIONARY TALE FOR “MUPRH”

As we have repeatedly warned, being PREPARED for Murph can be the difference between and great day, and well… a pretty awful one.  We have talked about good hydration (everyone had BETTER be drinking a ton of water already!!) and if you’ve been making it to the gym regularly, the programming has been designed to get you ready for this day.  But what we will be DRILLING you on is good form.  We will review movement standards Monday but we will expect (rather, DEMAND) full extension on your pull ups and push ups and opened hips at the top of the air squat.  “Shorting” these reps puts too much tension on a single muscle as you are not allowing it to elongate and “rest”.  This can cause serious muscular damage.  Here is our cautionary tale:

Three years ago, two of our athletes fell ill after Murph with “Rhabdo”. Rhabdomyolysis is essentially muscle breakdown and the release of intracellular contents into the bloodstream. The liver and kidneys are not designed to process these contents and if left untreated, can cause significant bodily damage (or even death in the most extreme cases). Every sport has the risk of rhabdo. Rhabdo is not specific to CrossFit because it can happen to anyone doing any activity. Those at risk include military recruits, athletes training above their level of conditioning, crush victims, athletes with predominance of type II fast twitch muscle fibers (i.e. sprinters and weightlifters), and type I slow twitch group (i.e. marathon runners and cyclists).  The net net is that it can happen to almost anyone.

While we are devastated that they experienced this, we took it as a huge learning opportunity.  We’ve talked about hydration, nutrition, rest and performance training for big WODs like Murph, but there’s nothing better than hearing the perspective from someone who experienced it.  Here is Larry’s J’s own account of his personal experience and reflection on what happened.  Please read this (it really is an incredible read) and thank him for sharing when you see him.

“If I do this, will I be able to make it into the box tomorrow?”

That’s the question I have asked myself on a regular basis since joining The Cove.

Like many of you, I enjoy a challenge. Just because I enjoy a challenge, it does not mean I need to accept it.

“Hey! McFly! What are you? Chicken?”

It’s easy to see that the consequences are going to be bad when you see it play out in a movie. You know Marty is going to pay for his decision. It’s not always so easy, when it’s you.

I started Crossfit to change my life. Not just get in shape, real change, life perspective stuff. For the most part I’ve managed to pull that off. I’m more patient, I appreciate the little things, I think things through a little better; a little less impulsive. That doesn’t mean I’ve got it all figured out though.

As you may have heard, Murph and I had a run in. As I write this, I am on my third day of RnR at the luxurious HoCo General Hospital and Resort.  I checked in on Wednesday thinking there was a possibility that I might have Rhabdo. When my test results came in I had grossly underestimated the possibility.

Initially,  I thought I would give you all a play by play of my week. In the end,the list of mistakes I made was too much for me to endure and hold your attention. What I will do is give you a little perspective and help you to understand how to be prepared and avoid following my path.

So you may think that I might be filled with dread and regret and embarrassment. Perhaps I should be running away from all things Crossfit and in particular, Murph. Well…nope. I look forward to being back at The Cove, and I look forward to hitting up Murph again.

Murph 2016 was my first attempt. I have been thinking about it for months. I know I can do a lot of pullups and a lot of pushups. Nothing about the workout seemed impossible. The piece that is difficult to judge, is the cumulative effects. That means before the workout, during the workout and afterwards. The challenge of the workout doesn’t end when you finish. The next day, days, week, will all be important to your success and your health.

I used to do triathlons. The week before a triathlon I would walk around with a water bottle. I would make sure I ate all the right food, get plenty of rest then show up for the race. I then always planned on a couple of down days to recover. I am sure that I pushed my body at least as hard during those races, but my body was fully equipped going in and had plenty of time to recover afterwards.

I didn’t give Murph the respect it deserves as an intense athletic event. It is a WOD, but needs to be treated like any other endurance event. None of us would run a 10k without preparing our bodies. An event like Murph should be treated the same way.

I think my motto above is the starting point, if I do this, will I be able to make it into the box tomorrow? It should be followed up with what other things do I need to do to keep my body healthy? Crossfit is not a weekend warrior sport. It is a sport that will change your life because you will think differently about life in order to participate.  We don’t all have to go to the games, but we need to take all parts of our participation into consideration. Diet, rest, and our decisions in the box all affect our success.

The first time I heard about Rhabdomyolysis the prospect of getting it terrified me. I do wish I had been more careful, all of this could have been avoided. I’m grateful I went into the hospital when I did and will make a full recovery.

I think that you will see a lot more emphasis on health education, reminders to hydrate and rest in the future. Take it seriously. Crossfit is a great sport.  One of the things that makes it great is that it self empowering. With that empowerment, comes personal responsibility.

 

REMEMBER THE POTLUCK AFTER!

For those of you who aren’t aware, we do an EPIC potluck after Murph.  We’re talking tents outside, awesome food and tons of fun. BUT WE NEED YOUR HELP!  Please bring a dish or drinks to share (or both) and plan on hanging around after.  Especially if you are in an earlier heat…every athlete will need your support!  If you have some chairs and a pop up tent and can bring it for shade, please do so!

 

This was Larry three years ago in the middle of his push ups. You’d never know by the smile on his face what was happening inside his body…

IMG_2657

Saturday 5/25/2019

WOD

 

10 Rounds for Time:

200m Row

1 Rope Climb

 

Time Cap: 20 min

 

ACCESSORY

 

Durante Core

4 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 sec Hollow Rock Hold

 

Coach’s Tip:  Get in some gymnastics pulling and rowing conditioning.  This should be easy on the hands to keep them fresh.  Finish off with some core work to get the abs showing for Murph!

Friday 5/24/2019

DON’T FORGET TO SIGN UP FOR MURPH HEAT TIMES!

As you know, Murph is coming this coming Monday!  We are expecting big crowds so please make sure you sign up for a heat time.  We do this to ensure the safety of our athletes first and foremost, so if you don’t get your desired heat time — do not fret.  There will be plenty of people there to keep you company, cheer you on and making sure you have a great and SAFE day.

  We’ve posted some information on hydration already, so we hope everyone is drinking AT LEAST their body weight in ounces of water!  Hydration is critical to a successful Murph, so you’d better be drinking up.  Ideally we should be doing this EVERY DAY, but in the days leading to Murph it is a MUST.

For those of you newer to this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy, here is some more information.  Monday’s classes will be replaced with a morning-long event where we will be completing the CrossFit hero WOD titled “Murph”.  This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day.

The day will kick off at 10am SHARP with a few words about the day and the singing of our National Anthem.  The first heat will go IMMEDIATELY after, so if you are going in heat one, try to arrive with enough time to get in a good warm up (between 9:30 and 9:45).  We will have warm ups written up in advance so you can feel free to warm up on your own.

Because we are expecting large numbers, we are asking people to sign up for these heats in advance. We will run two heats (three if needed) so please put your name in one of the columns.  We will have 30 spots for each heat, so if you are doing a team, only pick ONE box.  Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).  If you are still looking for a partner or want advice on how to best approach this workout for YOU, talk to any Coach.  That’s what we’re here for!

You can sign up for your HEAT TIME HERE

 

 

WOD

 

“Grocery Shopping Training”

AMRAP in 30 minutes:

10 TTB

10 Hang Power Clean

50 DU

 

Fx- 95/65

P/O- 135/95

 

While partner is working (going in this order, just progressing as both partners finish), other partner goes on a:

200m DB Farmer’s Carry

200m DBall Shoulder Carry

200m Single KB Suitcase Carry

 

**Athletes choice of weight for all carries

 

Coach’s Tip:  Grip training at its finest.  You would most likely have to end up breaking up the Farmer’s Carry outside so please be careful with equipment.

 

After a few months on tour, we’re so happy to have this guy back!  Mikey A. is back at it and crushing it as always…

Thursday 5/23/2019

WOD

 

4 Rounds for Time:

24 Wall Balls

16 One Arm DB Thruster (8 on one arm then 8 the other)

__ Ring MU

 

Time Cap: 20 min

 

Fx: 10 Ring Row + 10 Dips, 14/10, 35/25

P: 6 Ring MU, 20/14, 50/35

O: 8 Ring MU, 20/14, 50/35

 

WOD

 

“I would walk 500 miles”

AMRAP in 8 min:

Max Walking Lunge with DB (any style)

*This begins the moment the Time Cap from part 1 is finished at 20 min

 

Coach’s Tip:  Lots of lighter weight leg work to get us prepped for Murph on Monday.  Legs should be recovered be then so don’t hold back on the Lunges during part 2!

Wednesday 5/22/2019

STRENGTH

 

Every 30 seconds for 5 minutes (10 sets):

1 Ground to Overhead

*same movement the athlete decides to do in the MetCon, but hopefully heavier than workout weight

 

METCON

 

“Runner’s High”

For time:

1200m Run

10 Ground to Overhead

800m Run

10 Ground to Overhead

600m Run

10 Ground to Overhead

400m Run

10 Ground to Overhead

200m Run

10 Ground to Overhead

 

Time Cap: 25 min

 

Fx: 75/55

P: 95/65

O: 115/75

 

Coach’s Tip:  Ground to Overhead means take a weight from the ground and get it over your head in any fashion.  The most common ways would be a Snatch or Clean & Jerk.

MURPH HEAT SIGN UPS!

MURPH HEAT SIGN UPS

As you know, Murph is coming this coming Monday!  We are expecting big crowds so please make sure you sign up for a heat time.  We do this to ensure the safety of our athletes first and foremost, so if you don’t get your desired heat time — do not fret.  There will be plenty of people there to keep you company, cheer you on and making sure you have a great and SAFE day.

  We’ve posted some information on hydration already, so we hope everyone is drinking AT LEAST their body weight in ounces of water!  Hydration is critical to a successful Murph, so you’d better be drinking up.  Ideally we should be doing this EVERY DAY, but in the days leading to Murph it is a MUST.

For those of you newer to this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy, here is some more information.  Monday’s classes will be replaced with a morning-long event where we will be completing the CrossFit hero WOD titled “Murph”.  This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day.

The day will kick off at 10am SHARP with a few words about the day and the singing of our National Anthem.  The first heat will go IMMEDIATELY after, so if you are going in heat one, try to arrive with enough time to get in a good warm up (between 9:30 and 9:45).  We will have warm ups written up in advance so you can feel free to warm up on your own.

Because we are expecting large numbers, we are asking people to sign up for these heats in advance. We will run two heats (three if needed) so please put your name in one of the columns.  We will have 30 spots for each heat, so if you are doing a team, only pick ONE box.  Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).  If you are still looking for a partner or want advice on how to best approach this workout for YOU, talk to any Coach.  That’s what we’re here for!

You can sign up for your HEAT TIME HERE

 

 

CHALLENGE

 

Max Set HSPU or seated DB Press (25/15#)

 

METCON

 

3 Rounds for Time-

21 HSPU

15 Box Jumpovers

9 Deadlifts

 

Time Cap: 12 min

 

Fx: Box Pike Pushups, 18/12, 155/105

P: Kipping, 24/20, 275/185

O: Strict, 30/24, 315/215

 

ACCESSORY

 

3 rounds-

10 Strict TTB

10 Tuckups

1:00 high plank

 

Fx: hanging leg raise

Rest between rounds as needed

 

Coach’s Tip:  Start off with a mini challenge of overhead strength and endurance.  For the metcon, break the HSPUs and Deadlifts up when needed and don’t go to fatigue.

 

NOBODY loves a barbell more than this guy.  Arthur sets up for some squat cleans!

ONE WEEK UNTIL MURPH!

10 -DAY HYDRATION CHALLENGE! 

As you know, Murph is just one week away, and nothing is more critical to success for that particular WOD than good hydration AND proper nutrition (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a light beer when it’s over!  It means hydrating and fueling your body over time leading up to AND AFTER the workout with WATER.  Without proper hydration and nutrition, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days along with nutrition advice).

For the next week we are asking EVERYONE to drink half of their body weight in ounces of water each day!  That includes the week leading up to Murph and three days after.  To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. There is such a thing as drinking too much water, so if you weight more than 200lbs, you’re probably good at capping at 100 ounces.

We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL.  We move more, sweat more and lift more than the average bloke and our bodies need more than, well,  the average.  Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.

And don’t forget all the other great stuff it does for us!  It aids in  good digestion, getting waste and toxins from your body, increases energy and can ward off disease.  Just ask any of the participants from the last two nutrition challenges — we’ve all done it.   It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused, and even diluted sports drinks to keep your electrolytes balanced!).

3-2-1 GO H2O!

 

STRENGTH

 

EMOM for 8 minutes:

3 Front Squats (from rack)

 

METCON

 

“Pain Face Maker”

4 Rounds for Time-

10 Front Squats

10 Bar Facing Burpees

10/8 Cal Bike

 

Time Cap: 18 min

 

Fx: 115/75

P: 155/105

O: 185/125

 

*If you drop the bar before your front squat set is over, you must complete 15 Burpees instead of 10 that round

 

Coach’s Tip:  Some great squat work to start the week off.  The weight for the metcon should be lighter than what you do for the strength portion.  Try not to drop the barbell during the metcon or you will end up doing unneeded work.

 

Jamie R. rocking some heavy front squats!

Saturday 5/18/2019

WOD

 

“Army PT into CrossFit PT”

For time:

1 mile run

50 Pull-ups

50 Push ups

 

Rest 3 min

 

1 mile run

15 Bar MU

45 Box Jumps

 

Fx: J-hook row, Pushup to a bar, for bar MU, do 30 j-hook row + 30 box dips. 20/18

P: 24/20″

O: 30/24″

 

Coach’s Tip:  Murph prep with a little twist today.  Come in, work hard, enjoy your weekend.

Friday 5/17/2019

PARTNER WOD

 

AMRAP in 25 min:

 

3 rounds-

50 sync alt. DB Snatch

40 sync box jumps

30 sync front squat

 

Remaining Time: Max Rep Cluster (one partner moves at a time)

 

*Score is the # of reps

 

Fx: 35/25, 18/12, 95/65

P/O: 50/35, 24/20, 135/95

 

Coach’s Tip:  Partners must get through the 3 rounds of DB Snatch, Box Jumps, and Front Squats THEN complete as many reps of Clusters as possible with the rest of the remaining 2 minutes.

MEMORIAL DAY ‘MURPH’ INFO!

MONDAY May 27th: Memorial Day Murph 10am

Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some four years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight every day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run.  We offer lots of versions of this workout to make it approachable to any athletes (see below) so don’t let this scare you away!  This is meant to be a day for community and remembrance and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Now that we are just under two weeks out, it’s time to start thinking about your game plan.  Heats will start at 10am and run roughly every 30 minutes until everyone is through.  We will have a sign up board at the gym and we ask that you stick to your times.  It is a busy day at the gym and we need to ensure everyone’s safety!  We will wrap with a potluck after so bring a dish and drinks to share!

To that end, we ask that everyone comes that day with a game plan and STICK TO IT.  We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later.  Here are some ways to think about tackling the workout itself:

  • Break up the reps in easy bit sized pieces.  Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
  • For most, the PUSH UP is the first to fail.  If this is an area of weakness for you, consider breaking up the push ups even more.  Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
  • Consider doing “TEAM MURPH”.  Find two or three friends (or we can pair you up) and split the volume.  For those of you who love partner WODs, this is a super fun way to attack the day!
  • HALF MURPH is a great option as well.  You can cut the runs to 800’s and then hit 50, 100, 150 reps.  We still STRONGLY advise you break up the reps it smaller sets!
  • Or you can just do it as an AMRAP.  Let’s say 30 minutes is a good “feeling” time cap for you.  Go for a run then do a 10 or 12 minute “Cindy”.  Then hit another run!  Cap yourself at 30 minutes.

We want you to have FUN and work within your own capacity … and the possibilities to make that happen are endless!  Talk to us or any coach and we’ll figure out a plan that works for YOU.

 

STRENGTH

16 minutes to establish a heavy 3 Overhead Squat (from ground)

WOD

For time:

21-15-9 reps of-

Overhead Squat

Pull-up

Time Cap: 8 min

Fx: 75/55

P/O: 95/65, C2B

Coach’s Tip:  Overhead Squats should feel very solid from the recent week of OHS work.  Weight for metcon should be something you can do unbroken or in 2 sets.

 

Murph is one of the best and most memorable days at the Cove… mark your calendars!