Daily WOD

One more day to sign up for Clash at the Cove!

YOGA THIS SUNDAY!
We are on for yoga with Ashley this Sunday so come on in for a great session!  Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

 

ONE MORE DAY TO SIGN UP FOR CLASH AT THE COVE!
Yes, its right around the corner!  And while we have amazing participation thus far, we want EVERYONE to get involved one way or another.  If you’re still on the fence about competing, please talk to us.  And if you don’t want to compete… volunteer!  We are short on volunteers so even if you can spare and hour or two, please sign up on the white board and put down your avails.  Ask anyone who’s done this… its an amazing day that epitomizes what this community is about!

 

PARTNER WOD

This is a re-test from April 14th

____Assault Bike Cals

100 Pull ups

100 KB Swings

____Assault Bike Cals

MM- 100 Cals/ FM- 90 Cals/ FF- 80 Cals

Coach’s Tip: Unlike some other assault bike workouts, this is more of a pacing workout.  Attack the bike at a pace that you can go for about minute at a time.  This is a high number of reps and we want to ensure you are getting down to full extension on each rep.  “Shorting” your pull up reps can cause injury and as you know, safety is first and foremost!  Use progressions if you find (or a coach tells you) that you are not fully extending.

 

We recently trained four of Justin M’s high school athletes with a WOD consisting of a LOT of box jumps, wall balls and rowing.  
All smiles afterwards, round one goes to the ladies!

Yoga Sunday! And last chance to sign up for Clash at the Cove!

YOGA THIS SUNDAY!
We are on for yoga with Ashley this Sunday so come on in for a great session!  Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

 

TWO MORE DAYS TO SIGN UP FOR CLASH AT THE COVE!
Yes, its right around the corner!  And while we have amazing participation thus far, we want EVERYONE to get involved one way or another.  If you’re still on the fence about competing, please talk to us.  And if you don’t want to compete… volunteer!  We are short on volunteers so even if you can spare and hour or two, please sign up on the white board and put down your avails.  Ask anyone who’s done this… its an amazing day and brings to live what this community is about!

 

STRENGTH WOD
 

Bulgarian Split Squats 6 each leg

8 Good Mornings (light not heavy)

30 Second High plank

3 Rounds

 

WOD

 

3 Power Cleans

6 Box Jumps

7 min AMRAP

Fitness: 115/75

Performance: 185/125

Open: 205/135

 

Coach’s Tip: Focus here is on the strength portion. This accessory work is an important part of our cycle and should help with leg strength and core stability.  For the metcon the cleans should be heavy.  Singles are fine as long as you keep the load moving.

 

Caryn with the look of fierce determination!

Last chance to sign up for the Nutrition Challenge!

NUTRITION CHALLENGE KICK OFF MEETING WEDNESDAY NIGHT!

The Fall Nutrition Challenge kicks of Wednesday night, so sign up now if you are ready to make a change! If you already signed up, make sure you sign up for your PRE scan time with the link below. This challenge is for those who are willing and dedicated to making that change — and we guarantee you’ll learn healthy habits that will last a lifetime! The cost is $100 and includes the following:Kick Off Meeting Wednesday September 20th at 7:00PM.The Challenge officially begins September 25th and ends on Sunday, November 5th.

Pre Body Scans: Wednesday September 20th, Friday September 22nd & Saturday September 23rd

Post Body Scans: Friday November 4th, Saturday November 5th

We will set up a Private Facebook page to post recipes, challenges, successes etc.

InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!

SIGN UP FOR THE CHALLENGE HERE

SIGN UP FOR YOUR PRE-INBODY SCAN HERE

 

STRENGTH WOD

8 min EMEOM (Increase load on each set)

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hanging Snatch

 

WOD

 

20 Alt DB Snatch (from the ground, switch arms every rep, 10 each arm)

40 Double Unders

5 Rounds

Fitness: 80 Singles

Performance: 40 Doubles

Open: 40 Doubles (unbroken)

Coach’s Tip:  Rounds should be fast, 2 minutes or less.

 

Nina gearing up for some HEAVY hang cleans!

September 18th, 2017

SIGN INTO WODIFY!
 We have an important ask of each of you… please sign into class when you come!  We know everyone does not enter scores (which is completely your prerogative) but we make important gym decisions based on the attendance information draw from class sign-ins.  We seek multiple data points (including things like coaching and athlete inputs)… but Wodify data is one of of the key things that helps drive our decision making for the gym.  It is a useful tool for us when figuring out how much equipment to buy, tracking class size by time of day and more. As we continue to evolve, this becomes very important in assessing the needs of the gym.  So, do us a solid, and just sign into the class you attend!  More to come on this, but for now, THANK YOU!

 

STRENGTH WOD
 

Back Squat or OHS

85-90%  4/4/4/4/4 

WOD

21-18-15-12-9

Goblet Squat 

KB Swing 

Sit Ups 

Fitness: 35/26

Open: 53/35

Performance: 70/53

Let’s just say this guy is clearly in contention for the ‘best WOD face’ award this year.  Love ya Sammy.

Last week to sign up for the competition!

NUTRITION CHALLENGE KICK OFF WEDNESDAY!

 

Only three days left to sign up for the “Fall Into Good Habits” Challenge!  Our kickoff meeting is on WEDNESDAY EVENING, so sign up now if you’re ready to make a change.  We’re happy to put you in touch with prior participants if you want to know more about what’s in store, but we promise you’ll see results if you stick with the plan and trust the process.   In case you missed it, here are the details:
 

 The cost is $100 and includes the following:

  • Kick Off Meeting Wednesday September 20th at 7:00PM to set the guidelines for the program.
  • The Challenge officially begins September 25th and ends on Sunday, November 5th.
  •  Pre Body Scans: Wednesday September 20th, Friday September 22nd & Saturday September 23rd
  • Post Body Scans: Friday November 4th, Saturday November 5th
  • We will set up a Private Facebook page to post recipes, challenges, successes etc.
  • InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!

SIGN UP FOR THE CHALLENGE HERE
 

ONLY A FEW DAYS LEFT TO SIGN UP FOR CLASH AT THE COVE!

 

A HUGE congratulations to all of our athletes who competed this weekend at the Charm City Throwdown!  There were so many great moments including setting PRs on the competition floor and Team Josh/Ethan coming in FIRST PLACE in the first workout in the RX division, but more than anything… it was FUN.   For so many of our Covies, this was their first competition and e couldn’t be more proud of them.  We salute these newbies and our seasoned competitors– for stepping “outside the box” both literally AND figuratively!
We hope this has inspired a lot of you catch the competition fever!  Luckily we have the Clash at the Cove coming up on October 7th, and this is by FAR the best way to dabble in the comp world if you are uncertain if it’s for you.  It will be a blast and you’ll bond with your Cove community more than you thought possible.  Compete or volunteer.  But be part of it!  Sign ups are on the white board at the front of the gym, but we need you to sign up by FRIDAY!!!

 

WOD

Every 5 minutes for 25 minutes

400 M Run

____ Pull ups

10 shoulder to overhead

Record the time of your SLOWEST round!

Fitness: 15 Pull ups (95/65)

Performance: 12 chest to bar (115/75)

Open: 6 Ring Muscle ups (135/95)

 

Coach’s Tip: You should have at least a 1 minute rest after the first round.  That will only go down, so if you don’t have a minute for round 1, consider scaling the run distance or volume (or type) of pull ups.  Find a pace per round you think you can sustain.  We aren’t looking for your last round to be twice as long as your last!

 

Ronnie did his first out of house competition this weekend participating in the Charm City Throwdown.  Finishing a mile run and almost 100 burpees in 13 minutes, we’d argue he ‘saw the light’.  

Good luck to our Charm City Throwdown athletes!

CHARM CITY THROWDOWN TODAY!

 

We want to wish good luck to all our athletes competing Saturday at the Charm City Throwdown. You are MORE than prepared, so have fun and soak it all in!
If you want to cheer on your fellow Covies, head up to Outsiders CrossFit in Sparks.   It’s a great competition that is always well run and super fun to watch.  GO!

 

STRENGTH WOD 
 

1Deadlift, 1 Power Clean and 1 Hanging Power Clean

Take 12 minutes to find a heavy weight for this complex

WOD
 

12 Deadlifts
9 Hanging Power Cleans
12 Sit Ups
5 R0unds

Fitness: 95/65
Performance:155/105
Open: 165/110

 

Last Saturday we opened our Competitors Class to all Cove athletes participating in the Charm City Throwdown to test drive the workouts and pick up strategy and efficiency tips.  They did great then and we know they’ll crush it today!

Friday, September 15th, 2017

ENGINE MOM

 

Nothing makes us happier than when someone we love takes a risk to do something THEY love.  And today we salute our very own Coach Maria as she pursues her passion with her homegrown project:  EngineMom.com.

 

 

Maria has launched a website (complete with blog, podcast, recipes, workouts AND more!) and we couldn’t be more excited for her.  She’s speaking directly to the multi-faceted and multi-tasking mom, but her content and perspective transcends age and gender.  There so much great stuff here already that we can only imagine what she’ll be able to share over the next months and years!

 

Don’t worry, she’s still coaching (more than ever, in fact!) and we are thrilled she’ll be infusing the Cove with even MORE information, inspiration and motivation to keep us on track on our respective journeys.

 

This weeks’ Podcast might be interesting as she digs into life’s twists and turns with our very own Coach Marina.  You can find the link to the podcast HERE, but please subscribe to Engine Mom on iTunes, Stitcher Play and Google Play!
Take a look (or listen) and congratulate Maria when you see her!

 

CHARM CITY THROWDOWN!

 

We want to wish good luck to all our athletes competing this weekend at the Charm City Throwdown. Try your hardest and be sure to both learn from AND enjoy every moment of the experience.
If you want to cheer on your fellow Covies, head up to Outsiders CrossFit in Sparks.   It’s a great competition that is always well run and super fun to watch.  GO!

 

STRENGTH WOD 

OHS/Back Squat with a 3 second pause in the bottom 

3/3/3/3/3 (go heavier than last week)

PARTNER WOD

Max Thrusters

200 m run 

14 min AMRAP

One partner runs one partner thrusters, then switch.

Score = total thrusters 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

EVERYONE loves a good partner WOD!

Thursday, September 14th 2017

STRENGTH WOD

 

50 M heavy Sled Drag

100 M farmers carry

10 Partner Glute Ham Raises (use abmat under knees!)

4 Rounds

 

WOD

5 min AMRAP

Burpee Box Jumps  (face box head on like bar facing burpees)

 

Coach’s Tip: Think of today as a strength/training day!  4 rounds will take sometime to get through and should leave you fatigued.  Then we’ll switch gears and get to a high heart rate for the sprint metcon!

Alex can rock a barbell like no one’s business!

Wednesday, September 13th

WOD
 
Buy In: 40/30 Cals on Assault Bike

 

20 KB Swings

40 Air Squats

___ Toes to bar

3 Rounds

 

Cash out: 40/30 Cals on the Rower

 

Fitness: 30 Sit ups (35/26)

Performance: 15 Toes to Bar (53/35)

Open: 20 Toes to Bar  (70/53)

 

Coach’s Tip: With 9 bikes we’ll have to run in heats for most classes (a 4 min delayed start should be enough for everyone to get their assault bike cals in. If not, scale the volume!). Total time for the workout should be not be over 30 minutes though.  Find good progressions  for the toes-to-bar (or do sit-ups) to ensure you don’t flail around on that bar! 60 is an aggressive number and should only be used for those who can string big sets.

 Coach Brittany leading an evening class though some snatch progressions.  Don’t forget to sign up for her nutrition challenge!

Tuesday, September 12th, 2017

Competition Prep – What You Need to Know

With so many Covies competing in CrossFit events over the coming weeks, we thought we’d share Coach John’s great summary on how to attack the day (and those leading up to it).

Competitions are a great time for our athletes to show off their hard work and training in the gym and put themselves on a stage to be compared to others from boxes near and far. Competitions can be extremely fun and challenging but they can also be used as learning experiences. Hopefully some of these words of wisdom will put you ahead of the learning curve.

Leading up to the competition:

-Start working on those skills that you are very proficient at or have been neglecting. You want to be as well rounded as possible.
-Start working out at different times and on different days (when available). Generally during a competition you will do one workout in the morning, one midday, and one early afternoon. Your body will perform differently at different parts of the day. This can be very challenging if you are used to only working out at one time or on certain days. Most competitions are on the weekend so, once again, if you are used to resting on the weekends it can be tough to motivate yourself to compete on a Saturday or Sunday.
-Don’t neglect your “engine” and basic movements. As much as you want to start working on those more advanced movements and specialty movements don’t spend ALL your time focusing on them.

Competition Day:

Warming Up

-Make sure you know what time you or your team heats are. Know if they are running on time or late (it is rarely that you go on exactly at your scheduled time)
-Start moving around 2 heats before yours. Get a little mobility going. Start getting your heart rate up 1 heat before yours (you shouldn’t be drenched in sweat before you workout). Go over the movements that you will be performing in the workout, depending on equipment available. Your warm-up should conclude about 2-3 before the end of the heat before yours (enough time to keep you warm and not cold).

During WOD

-Have a game plan. Have a back-up game plan. Think about how you want to split up reps, movements, time, etc. If you start off “too hot”, just revert to your back-up plan.
-If you are doing a partner competition- COMMUNICATE. Know when it is your turn to work and when to rest.
-Relax! Your adrenaline will be going so fast that you may tend to start off too ambitious with reps/sets. This will catch up to you in the middle of the workout when you are relaxed. Instead, stick to your game plan and use that adrenaline for the whole workout versus just the beginning.

Post WOD

-Make sure you stretch and do a little mobility work. You’re trying to stay as loose as possible throughout the day.

Nutrition:

-Stick to what you have been eating on a regular basis. Don’t add anything new if you don’t know how it affects your body. Gameday is a bad time to find out that a certain food/liquid doesn’t sit well with your stomach!
-When available eat solid/real food. We all like our post-WOD shakes but you can’t rely on those ALL day. While it can be done (using just protein shakes and bars) your energy levels will not be ideal and your soreness levels will be elevated, especially the next day. This doesn’t have to meal a full meal as most people can’t eat immediately after they workout but include some fruit, maybe some veggies, and some type of meat or protein.
-Stay hydrated! Even if it’s cold outside, you still sweat. Keep drinking that high quality H2O!

Other Random Tidbits

-Make sure you have all of your equipment you may need. It sucks having to borrow a jump rope during a competition.
-Bring a few shirts with you, especially if you’re a heavy sweater…who likes sitting in their own sweat soaked shirts all day?!
-Don’t make your reps close to being called a “no rep”. Don’t ever get mad at a judge for no-repping you…that is your fault for making it close. Thank judges after each WOD.
-Have FUN and enjoy the day!

 

 SKILL WOD

30 Handstand push ups 

– For Quality, not speed-

 

Fitness: 40 Push ups

Performance: Kipping 

Open: Strict 

WOD

20 Single arm db push press (10 per arm) 

6 Power Cleans

60 Double unders 

3 Rnds

Fitness: 115/75

Performance: 175/115

Open: 205/135

 And if you’re not an athlete competing, be an athletic supporter!  Come on out and support your fellow Covies at Outsider CrossFit for the Charm City Throwdown on Saturday!  Here’s a throwback shot from two years ago…