Daily WOD

ROW CHALLENGE AND 9A THANKSGIVING CLASS ADDED

 UPDATED HOLIDAY SCHEDULE!
ADDING A 9A CLASS THANKSGIVING DAY!

 

We’ve heard from a lot of you that you plan on coming on Thanksgiving Day, so to manage class size we will offer a 10am AND a 9am class! Come on in and get a good sweat before you sit down to that Thanksgiving dinner!

 

100K ROW CHALLENGE IS BACK!
 

Yes, it’s BAAAACK!  This challenge was so much fun last year we decided to do it again.  It even inspired a few of our athletes to row 1,000,000 in a year!  Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up?  Not a thing!  Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in!  You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like.  Any rowing 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 in a class and you have come to get some meters in… sorry but the class takes precedence.  Of course if there’s a rower 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.

 

NEW STRENGTH CYCLE
PUSH JERK/PUSH PRESS

 

What a day!  We loved seeing all of you drill good technique and put up some solid starting numbers.  Over the next weeks we’ll continue to work on great positioning, build strength and see gains you didn’t think possible.  Just a little more motivation to keep coming to the gym during the holiday season!

 

THANKSGIVING FULL SCHEDULE

 

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY): 9am and 10am.  No sitter coverage.
  • FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY: Regular Open Gym 9a-Noon

 

WOD

100 Wall Ball

___ Double Under

25 KB Swings

Rest 1 minute

100 Barbell Back Squat

___ Double Under

25 KB Swings

Rest 1 minute

100 Air Squat

___ Double Under

25 KB Swings

Fitness: 200 Singles

Performance: 75 Doubles

Open: 100 Doubles

 

Coach’s Tip:  Today is a longer one… filled with a LOT of squats!  We are looking for perfect technique with every rep, so be sure to focus on a solid warm up and don’t just cruise through the mobility work — do it with intention!  If these squats are done correctly, you should be sore tomorrow, not hurt or injured. BUT PLEASE SCALE THE REPS if you are newer or haven’t done this kind of volume before!

Beast.

 

 

NEW STRENGTH CYCLE

 NEW STRENGTH CYCLE
PUSH JERK/PUSH PRESS
After a successful strength cycle of back squats and overhead squats we are going to move into a new cycle focused on expressing that new found strength through the Push Press or Push Jerk. These two movements require strength, stability, coordination, speed, and technique. During this cycle we will not only be working on this lift but also the accessory movements to keep those shoulders healthy. Look for lots of work on developing rotator cuff strength and scapular stability.
Now the question, which movement should I focus on? Well the answer is up to you but we would suggest if you are a newer athlete that you focus on the push press. This movement is not as complicated and will allow you to focus more on getting stronger.  For those more experienced athletes the push jerk will allow you to work on heavier loads and translate into more advanced lifts. Once again, the choice is up to you and feel free to talk to your coach on which is right for you. Frankly, there isn’t a wrong answer to this questions.
THANKSGIVING HOURS

We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life.  We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.

There will be NO coverage in the kids room for the 10 AM Class.

Here is the complete modified holiday schedule:

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY): 10am ONLY.  No sitter coverage.
  • FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY: Regular Open Gym 9a-Noon

 

STRENGTH WOD

Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press

 

WOD

10 Pull ups

10 Single Arm DB push Press (10 each arm) 

10 Sit ups

10 min AMRAP

Open: Chest to Bar 

Coach’s Tip: Focus on your posture and bracing during the single arm push press. It is just as important with a dumbbell as it is with the barbell.

Who doesn’t love spending time on the assault bike?

 

 

Yoga Today!

YOGA AT 8:15
OPEN GYM 9a – NOON

Yoga is on for Sunday morning, so get up bright and early and get stretchy and strong with Ashley!  Your body will thank you.

And for those of you who read this post EVERY night, here’s a little gift for you (plus a reason why you shouldn’t do too much shoulder work at Open Gym ;-))

MONDAY’S WORKOUT!

Strength WOD
Take 15 minutes to find:
Open and Performance: 1 RM push Jerk
Fitness: 3 RM push press
WOD
10 Pull ups
10 Single Arm DB push Press (10 each arm)
10 Sit ups
10 min AMRAP
Open: Chest to Bar

Thanksgiving Schedule

 GOBBLE GOBBLE!
 
We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life.  We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.

Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.

There will be NO coverage in the kids room for the 10 AM Class.

Here is the complete modified holiday schedule:

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY): 10am ONLY.  No sitter coverage.
  • FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY: Regular Open Gym 9a-Noon

 

STRENGTH WOD

1 Front Squat with a 5 Second Pause + 2 Front Squats

x 6 Rounds

 

WOD

10 Barbell Lunges

10 Push Press

10 Toes to Bar

10 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

Coach’s Tip: A little work on the front squat today  Be sure you stay in good positions; 5 seconds is a long pause.  We prefer you go lighter and really work the technique than rushing through the reps.  Combined with the Metcon, we’ve got something for everyone!

 

It’s all about the kip….

 

 

Thanksgiving Schedule!

 GOBBLE GOBBLE!

We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life.  We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.

Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.

There will be NO coverage in the kids room for the 10 AM Class.

Here is the complete modified holiday schedule:

  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY): 10am ONLY.  No sitter coverage.
  • FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY: Regular Open Gym 9a-Noon
PARTNER WOD

10 Power Cleans

15 Burpee Box Jump

10 Rounds

Fitness: 95/65

Performance: 135/95

Open: 155/105

**You do a round your partner does a round

Coach’s Tip: We are putting a hard time 25 min. cap on this, so pick a weight and/or scale that will allow you to do a round in two minutes.  This is a sprint/rest format, so get after it when you’re up!

 

Jon H. in his happy place….

 

 

 MOBILITY WOD

Couch Stretch (30 seconds each leg)

Shoulder Distraction  (30 seconds each arm)

Shoulder opener (on a box) (30 Seconds total)

2 Rounds

WOD

60 Wall Balls

50 Sit Ups

50 Cal Row

50 Sit Ups

60 Wall Balls

Fitness: 14/10

Performance:20/14

Open: 20/14 (Wall balls must be done in two sets of 30 and 50 sit ups should be subbed for 30 GHD sit ups)

Coach’s Tip: It’s been a long week already so we’re going to throw some solid mobility in to start class.   The workout should be about 10-15 minutes. If you have not been training regularly with GHDs, do NOT do the GHD sit ups.

Awwwww….

 

 

 WOD
 

18 Box Jumps

15 Pull Ups

12 Deadlifts

Max Assault Bike Cals in 30 Seconds

Rest 2 minutes

4 Rounds

Score = Total Time

(Put assault bike Cals in notes)

Fitness: 185/125

Performance: 225/155

Open: 275/175

Coach’s Tip:  This is a mental test just as well as physical.  The assault bike should be pushed all out for the 30 seconds knowing the recovery is coming.  Overall the rounds should not be much longer than 3 minutes… then enjoy the 2 minutes rest.  So, overall,  you are looking at a 20-25 minute workout.  The goal should be to get to the assault bike as fast as possible then give everything you have for 30 seconds.

Paul H. gets in the Movember spirit!

 

 

 STRENGTH WOD

Take 15 minutes to find

A Heavy Squat Snatch

WOD

10 Squat Snatches

20 Burpees

3 Rounds

Fitness: 20 Alternating DB Snatches

Performance: 135/95

Open: 155/105

Today is all about great form with the snatch.  Choose your scales wisely and make sure you are nice and warm. Your coach may adjust you to a power snatch if you are not solid in the squat or things feel tight!

Paul H. gets in the Movember spirit!

 

 

Covies give back!

COMMUNITY AT ITS BEST!

We love our community, but we REALLY love the generosity of it more than anything.  Today was an epic day for us in that MANY athletes made a difference by doing what they love — getting fit.

In an effort to help in the battle against prostate and testicular cancer Coach Katie organized and motivated a great group to turn out for “Burpees for Bros”.  It was an hour of burpees (yes, a WHOLE HOUR!) in an effort to raise money for the Movember Foundation. If you did not get a chance to participate but still want to contribute, hit up our team web site (moteam.co/burpeesforbros).   Fun side fact… between the team, we did 6933 burpees and raised close to $3000!

Also today, our very own Nassim E. broke 900,000m rowing [1.94M meters (which is over 1,200 miles) total including running and biking]! With 100,000 m to go before December 31st, she needs your support to raise scholarship dollars for the Community of Strength project (helping  Baltimore City kids who are in need learn and thrive through lessons learned in CrossFit) . Every dollar makes a difference, so give what you can! (https://www.crowdrise.com/row-run-ride-go-the-distance/fundraiser/nassimebrahimi?mobile=2)

 Jessica was the overall winner today getting 705 burpees in a single hour.  And her daughter Rayna got 450!  The apple does NOT fall far from the tree.  Amazing and inspiring…

 

 STRENGTH WOD

Single Arm DB Strict Press 5 reps, waiters walk 25M, then Push Press 5 Reps

4 Turkish Get ups

4 Rnds

Turkish Get Up Demo HERE

WOD

11 min EMOM

1 Shuttle Run

7 KB Goblet Squats (KB or DB)

1 Shuttle Run

Max KB Swings

Score = Total Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53

Coach’s Tip:  How it works… one group starts by the back room and one group start by the kids room.  You  run to a set of cones in the middle then turn around and run back to your KB.  Hit the 7 squats, run another shuttle run then go back to their KB for max swings.

Burpees for Bros!

 

 

OPEN GYM & BURPEES FOR BROS!

OPEN GYM 9A TO NOON & BURPEES FOR BROS AT 11A!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove at 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

 NO YOGA TODAY

Today is an off week for yoga, but feel free to come in and get your stretch on. Then rock some burpees, of course!