It’s hard to put into words how excited we are to officially introduce Katie R. as “Coach Katie”. She’s one our original members, has grown tremendously on so many levels over the last three years and can be summed up as “A Quintessential Covie”.
She became smitten with CrossFit from day one and has worked tirelessly on making herself a better and more well-rounded athlete. A self described “Fitness +” gal, she came to us with no sports background (and has admitted she would have failed Phys Ed in high school if showing up didn’t count for 90% of her grade). Here at the Cove, however, she has re-written that history. She does not strive to lift the heaviest barbell or top the leaderboard daily, but if you saw her this weekend competition at the Battle of Baltimore, you would have seen her doing 40 pull-ups with pointed toes, a tight core and looking like she’d spent most of her life playing any and every sport under the sun.
The impact the Cove has had on Katie and the influence Katie has had on the Cove makes this the perfect next phase in her journey. She’s a veteran (Army) and has had a successful professional civilian career, but has recently decided to pursue her passions and explore a career in Physical Therapy. Her eventual credentials will read “Doctorate of Physical Therapy”, but for now she’s burying herself in exercise physiology and nutrition classes and is interning at a PT office. Oh, and yes, she also has her CrossFit Level One certification.
She’s been organizing Cove events since she started, is the first one to put out a hand to welcome a new member and embodies what this place is about. She’s been shadowing the coaching staff, assisting in the mornings and picking up a class here and there. But its time to make this official. We’ve been lucky to have her for these years as an athlete… but we are even more thrilled to call her a “Coach”.
‘Tis the season! For the experienced athlete, it is the time of the year that gets us giddy. For those new to this CrossFit thing, the Open is something you MUST know about and we urge you to consider trying! Last year we had OVER 100 Covies participate in the Open, and this year we want to top that!
What is the CrossFit Open anyway? Most of us, regardless of our CrossFit history, have heard of the CrossFit Games (or at least have seen some people doing CrossFit at a VERY high level on ESPN while channel flipping). The Open, simply put, is the early stage qualifying round that determines who gets to go to the Games. Given that most of us have no ambition of actually getting to the Games, the Open becomes a challenging and fun way to participate in a truly global CrossFit event. It is a way measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards. We should also add that it is one of the most FUN things we do at the Cove all year long.
This five-week, five-workout competition is held by affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season. Again, this isn’t about getting to the Games, it’s about getting better in general (and having fun while doing it).
At the Cove, it becomes an event within the event. Every Friday night we will get together for a ‘Friday Night Lights’ party. We do the workout and all hang out and bask in its glory with food and drink afterwards. It’s so much more than a weekly workout, it is a true community experience. During the five weeks of the Open, we forgo our regular Friday partner workouts and the Friday workout IS the Open workout that week. So if you think about it, you will really be doing the Open anyway… so you might as well sign up and make it official! It costs $20 (goes to CrossFit headquarters, not us!) and it’s worth every penny:
- You get to track your performances year over year to see improvements over time
- You can see how your performance compares to everyone in your age division around the world and regionally (from global to state levels)
- You become part of a cultural movement that consumes CrossFitters for an entire five weeks
- You fortify the bond even further with your fellow Covies. Like we said, this event is community at its finest!
We are starting on a two mini cycles now that we’ve wrapped the Push Press/Jerk Cycle. We’ll be working on gymnastics (pull ups, toes to bar and handstands) over the next weeks. You will see us doing more skill work on Mondays then putting it to work on Wednesdays or Fridays. We will also be doing a mini front squat cycle. We will not test, but we will work down from 8 reps to 2 reps over the course of six weeks!
Min 1: 8-10 Strict Pull ups
Min 2: 10-12 Kips (tight and small, focus on position)
Min 3: 8 1 Arm DB Rows (go heavy, 8 per arm)
for 12 minutes
20 Alternating 1 Arm DB Snatch
10 Burpees over the DB
10 min AMRAP
Coach’s Tip: For today’s workout we will be focused on form and technique, not volume, throughout the skill work. We will also review the new burpee and DB standards for the Open so use this as practice time!
Brittini B. epitomizes consistency and dedication!