Daily WOD

The CrossFit Open 2018

WELCOME COACH KATIE

 

 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”.

CROSSFIT OPEN 2018!
‘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!

 

STRENGTH WOD
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

 

WOD

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! 

Sunday Funday!

OPEN  GYM 9A – NOON
CROSSFIT FAMILY AT 12:00!

 

Come on in for a missed WOD, mobilize or just hang out!  Reminder we start our last CrossFit Family class in this series at noon, so we ask all athletes respect the class and leave the floor by 11:55!
Saturday we had SEVEN teams competing at the Battle of Baltimore and it was just an AWESOME DAY!  From amazing performances to relentless cheering from the fans,  it proves #coverollsdeep.   Huge congrats to our very own WODFather, Geo Rockwell, for running a flawless and memorable competition at CrossFit Federal Hill.  If you have never been to a competition before, we STRONGLY urge you consider doing one (or at least going as a fan).  Perfect timing to get fired up for the Open!
Mazels to the following teams:
Kyle M, Mattie C and Scott W
Maria A, Ethan W and Alea B
Holden H, Allie B and John J
Josh H, Misa F and Ronnie E
Sara C, Katie R and Dustin L
Ashley G, Ryan W and Ada R
Joey F, Stephanie M and (Stephanie’s friend)
Angela D, Marcos (Coach Brittany’s BF) and another CFH friend!

 Coach Josh fanning the flames of Sir Ronald E!

Battle of Baltimore

BATTLE OF BALTIMORE SATURDAY!

 

This Saturday, we have SEVEN teams of three competing at the Battle of Baltimore!   This competition, hosted by our very own Geo Rockwell, will run all day Saturday at CrossFit Federal Hill.  If you have never been to a competition before, we STRONGLY urge you go and check it out.  At the very least, you’ll be supporting SO many of our athletes as they take to the floor and put their fitness to the test!
Keep your eye out for the following teams:
Kyle M, Mattie C and Scott W
Maria A, Ethan W and Alea B
Holden H, Allie B and John J
Josh H, Misa F and Ronnie E
Sara C, Katie R and Dustin L
Ashley G, Ryan W and Ada R
Joey F, Stephanie M and (Stephanie’s friend)
Angela D, Marcos (Coach Brittany’s BF) and another CFH friend!

 

COMPETITION DAY NUTRITION 

Eat a solid breakfast ideally 2 hours before you compete.  Heats will begin early so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.

30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.

Post WOD 1.  Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.

From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.

Keep your fat lower through out the day as fat takes longer to digest.

Pack a cooler and stock it with things like…
-deli turkey
-chicken or meat/protein of your choice
-banana, apple, strawberries
-dried fruit
-pretzels
-fig newtons (not promoting cookies but pre workout these are great!)
-sandwich
-overnight oats, sweet potatoes, butternut squash
-chocolate fairlife milk!!!!
-protein powder and bars

Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.

The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!

 

WOD

30 seconds on 30 seconds off

Assault Bike Cals

Toes to Bar

Burpees

1 Arm Alternating DB Snatch

5 Rounds

 

Fitness: Sit Ups

 

 

Coach’s Tip:  30 on 30 off for 5 rounds makes for a 20 minute workout.  With only the Metcon today, we’ll get nice and warmed up then hit this sprint/rest burner style workout!

 Holly P. is a mom of two and a total beast! She’s a Saturday regular so make sure to say hi when you see her!

Who is Coach Brittany?

WHO’S COACH BRITTANY?

New to the Cove?  Or not a Thursday night regular?  Let me take a moment and introduce myself!   I am a girlfriend to an amazing man (with the best accent) and we have a badass dog, Egan, weighing 5.5lbs.  I am currently a mother-to-be, a CrossFitter, and a corporate employee gone rogue pursuing my passion of fitness and nutrition.

I was not born a naturally gifted athlete nor did I play competitive sports.  I was not blessed with the genetic make up of a six pack and have struggled with body image.  I remember constantly dieting and never being happy. Post college graduation I found myself severely overweight, out of shape and unhappy.  CrossFit was the first step in my transformation, then in 2015 I was introduced to an online nutrition program that taught me balance. I learned how to fuel my body for performance and stopped a negative cycle of under and over eating.  But above all, I learned consistency is the key to success.

A few years back, I craved more knowledge and signed up for the Precision Nutrition Certification Course.  I then started the nutrition program here at the Columbia CrossFit Cove where I have been blessed to worked with numerous CrossFitters of all levels with different goals.  In the last year I have worked with 50+ individuals to customized a nutrition plan specific to them as well as have organized 3 nutrition challenges with over 100 participants.  In one challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. Muscle was gained and PRs were crushed!

I now want to share my knowledge with each of you.  It is my goal to work as a team to find what you can be consistent with.  Stay tuned for updates on a nutrition challenge coming SOON or just schedule time for a 1:1 nutrition session!  Feel free to reach out anytime at flexnutrition.brittany@gmail.com.  Look forward to seeing you at the box!

 

PARTNER WOD

100 Front Squats 

Every minute 10 Russian Swings 

100 Hanging Powe Cleans 

Every minute 10 Sit ups 

100 Push Press 

**every minute 10 Jumping Lunges

Fitness: 75/55

Performance: 95/65

Open: 115/75

One person works at a time and only one set of 10 needs to be completed on the minute. Including the first minute 

Coaches Tip: Today’s wod is about cycle time with the movements. Sprint through each movement as best you can and use that minute of rest to collect yourself mentally and physically.

Come support Ethan and other Cove athletes at the Battle of Baltimore on Saturday at CrossFit Federal Hill. We are sure Ethan hopes he see’s double unders come up in a workout.

Battle of Baltimore!

BATTLE OF BALTIMORE SATURDAY!

 

This Saturday, we have SEVEN teams of three competing at the Battle of Baltimore!   This competition, hosted by our very own Geo Rockwell, will run all day Saturday at CrossFit Federal Hill.  If you have never been to a competition before, we STRONGLY urge you go and check it out.  At the very least, you’ll be supporting SO many of our athletes as they take to the floor and put their fitness to the test!
Keep your eye out for the following teams:
Kyle M, Mattie C and Scott W
Maria A, Ethan W and Alea B
Holden H, Allie B and John J
Josh H, Misa F and Ronnie E
Sara C, Katie R and Dustin L
Ashley G, Ryan W and Ada R
Joey F, Stephanie M and (Stephanie’s friend)!

A throwback team pic from last year’s battle of baltimore!

COMPETITION DAY NUTRITION 
We wanted to thank everyone who gave feedback during the Driven Nutrition protein powder tasting.  We heard a lot of great things and we are leaning towards bringing it to the Cove.  If you didn’t get a chance to taste a sample, ask us as we may have some left!
As we talk about nutrition and also look toward this weekend with so many athletes competing, we wanted to remind people how especially important good nutrition is on “game day”!  Here’s a great post from Coach Brittany on fueling yourself for a successful CrossFit competition!

Competition Day Nutrition

Eat a solid breakfast ideally 2 hours before you compete.  Heats will begin early so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.

30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.

Post WOD 1.  Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.

From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.

Keep your fat lower through out the day as fat takes longer to digest.

Pack a cooler and stock it with things like…
-deli turkey
-chicken or meat/protein of your choice
-banana, apple, strawberries
-dried fruit
-pretzels
-fig newtons (not promoting cookies but pre workout these are great!)
-sandwich
-overnight oats, sweet potatoes, butternut squash
-chocolate fairlife milk!!!!
-protein powder and bars

Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.

The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!

STRENGTH WOD
Deadlifts 5/5/5/3/3 (build up in load) 

WOD

8 Deadlifts

14 Box jumps

8 min AMRAP

 

Fitness: 155/105

Performance: 185/125

Open: 225/155

 

Coach’s Tip:  Today we have a heavy deadlift day paired with a deadlift in the metcon.  We don’t often hit deads in a metcon as it is VERY easy to lose good position to increase speed.  BUT DO NOT LET THIS HAPPEN!  Think of it more like a training day!   The load on the deeds is moderate and should be handled fairly easily, but it will make the box jumps feel super hard.  Take a moment, collect yourself and land squarely (full-footed!) on that box!   If you get the loading and pacing right, you should be hitting around 5-7 rounds.

 

After a few months of worldly travel, we are thrilled to have Luke back!

Protein Powder Tastings Today!

DRIVEN NUTRITION TASTING!
Today we will be be doing a tasting of some of the protein products from Driven Nutrition. We have been big fans of SFH for years as it was a great product that provided naturally sources high quality whey protein for our members. We still love their products but over the years their prices have gone up considerably and we wanted to provide an alternative option to our members. Driven Nutrition has received a number of positive reviews from other CrossFit gyms and we are looking to possibly partner with them. We will have samples for our athletes at the 6:30 AM class (sampling starts right after the 5:30a class for a great ‘recovery’ tasting) and from 5:30 PM to 7:30 PM.  We would love to get your feedback on this product and if it something we should look to add to our gym.

WOD

Row 500/400M

20 Sit Ups

20 Push Ups

20 Pull Ups

Rest 1 minute

4 Rounds

30 min Time Cap

 

Coach’s Tip: After going heavy on the barbell early this week, today we go long with a non-barbell day.  The big sticking point will be push ups and pull ups (there is a lot of volume here!) so if you are getting stuck, consider scaling the volume on those. 

 

Superwoman.

CrossFit Pyramid of Athlete Development

One of the founding ideas of CrossFit is the “Theoretical Pyramid of Athlete Development”. It layers 5 different components of fitness each building upon one another to create a broad well rounded athlete. At the peak of this pyramid is “Sport” which can be thought of as our ability to express our fitness. This is our big goal here at the Cove – to allow our athletes  meet the unknown and unknowable demands of life and be able to enjoy all it has to offer.

At the base of this pyramid is nutrition. It is from this foundation we build upon. We will not be able to get all the benefits from the training above this level unless we create a positive environment of eating and recovery.

The next step up on this pyramid is “Metabolic Conditioning”. This is where the “wods” come in to develop our aerobic and anaerobic system. Each “wod” will vary in movements, length, and intensity. It is this variety that allows us to be so well rounded both inside and outside of the gym.

Above this is gymnastics – the art of mastering our own body weight. Whether it is pushing, pulling, jumping, or landing we need to learn how to use our bodies and gain the control, mobility, and stability necessary to move well in space.

Finally there is weight lifting and throwing. These are any type of weighted implement from which we apply force against (barbell,kettlebell, wall ball, etc).  From this layer we build the strength and explosive power that will serve us at the top of the pyramid.

A big goal for us here at the Cove for 2018 is to provide more resources to the very base of the pyramid, NUTRITION. We will be providing more educational resources, looking to new nutritional partners, and Coach Brittany will be taking a larger role in providing direction to the gym.  We know our athletes have many different goals fitness goals for 2018 (weight loss, strength gains, performance, etc.) and regardless of your goal nutrition remains the key to getting there. 

DRIVEN NUTRITION TASTING
This Wednesday we will be be doing a tasting of some of the protein products from Driven Nutrition. We have been big fans of SFH for years as it was a great product that provided naturally sources high quality whey protein for our members. We still love their products but over the years their prices have gone up considerably and we wanted to provide another option to our members. Driven Nutrition has received a number of positive reviews from other CrossFit gyms and we are looking to possibly partner with them. We will have samples for our athletes at the 6:30 AM class and from 5:30 PM to 7:30 PM on this Wednesday. We would love to get your feedback on this product and if it something we should look to add to our gym.

STRENGTH WOD

Front Squats 8/8/8/8 

(Build up in load, all 4 sets should be heavy) 

 

WOD

 Even: 30 Doubles or 60 Singles 

Odd: Max  Wall Balls

Fitness: 14/10

Performance: 20/14

Open: 20/14 (must be unbroken) 

 

Coach’s Tip: Make sure all four of your sets of 8 front squats are heavy. This isn’t a strength wod about hitting a PR rather getting a training effect that leads to future PR’s.

Coach Maria keeping the doctor away

Thank you ladies of the Cove!

A HUGE thank you to all the ladies of the Cove who made our Third Annual Babes Barbells and Brunch a smashing success!  We are so lucky to have such supportive and inspiring women around us every day. And a special thank you to Katie R. for organizing it all for us!  It was a day we will remember for a VERY long time!

 

STRENGTH WOD

8-10 Strict Pull ups with a 2 second pause at the top of the bar

8-10 Underhand grip barbell rows

30 Second high plank

3 Rnds

WOD

5 Clean and Jerks

10 Burpees

5 Rounds

Fitness: 95/65 (7 clean and jerks)

Performance: 155/105

Open: 185/125

Our hostess with the mostess and the marvelous Martine chilling at the Babes and Barbells event Saturday!

 

Yoga AND Family Classes!

YOGA @ 8:15
OPEN GYM 9a – 11:55
CROSSFIT FAMILY NOON – 1P

 

It’s a busy day at the Cove today!  Yoga with Ashley starts at 8:15 and then we roll right into Open Gym per usual. With our Family Classes starting at noon, we will have a HARD STOP to open gym at 11:55 again today.  We are looking forward to yet another amazing day for our community!   Look forward to seeing you all in the morning!

 

FAMILY WOD

 

“Benny”

8 Minute AMRAP of the following:

100M Run

20 Lunges (10 per leg). Parents do overhead plate lunges.

10 Burpees

Each partner completes all the reps together.  Strive for synchronized!

 

MONDAY’S WOD

 

If you plan on working out during Open Gym, avoid the following movements as you will see them on Monday!

Strength WOD

8-10 Strict Pull ups with a 2 second pause at the top of the bar

8-10 Underhand grip barbell rows

30 Second high plank

3 Rnds

WOD

5 Clean and Jerks

10 Burpees

5 Rounds

Fitness: 95/65 (7 clean and jerks)

Performance: 155/105

Open: 185/125

A throwback to when Benny was “young” but still crushed it!  Last week this loyal blog reader anxiously awaited the Family WOD to be posted (it wasn’t).  This one’s for you buddy!

 

3rd Annual Babes Barbells and Brunch @11am!

BABES BARBELLS AND BRUNCH!

 

The long awaiting day is upon us!  In lieu of the regular 11am class we will be hosting our “ladies only” event:  Babes, Barbells and Brunch!

We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice.  It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!).  It already looks like we have an amazing spread, but if you haven’t signed up to bring something, do so HERE!

BABES AND BARBELLS PARTNER WOD

Here’s how the day will work.  At 11am we’ll get warmed up and do a quick review each moment for the three workouts.  We will partner up in teams of two, with your partner ideally someone who will be able to share a barbell with you (meaning, you lift comparable loads).  NO worries if you don’t have a partner or are unsure of the weight you will use… we will figure ALL of that out!  We will then split the partners into one of three groups. This will be the group you ‘rotate’ with from one workout to the next.

We will celebrate our ‘girls only’ event by, of course, getting after some GIRLS!!!

Group One:  Starts on “Kelly”, moves to “Annie” then to “Grace”

Group Two: Starts on “Annie” then moves to “Grace” then to “Kelly”

Group Three Starts on “Grace” then moves to “Kelly” then to “Annie”

We will do each workout with a 10 minute time cap, so if you finish within the 10 minute cap,  you get more rest time. We will have THREE MINUTES of rest between each station so you can set up any scales you need and adjust any barbell weights for the next rotation. Total running time for the WODs will be 36 minutes:

0-10:00 WOD 1

10:00-13:00 REST

13:00 – 23:00 WOD 2

23:00 – 26:00 REST

26:00 – 36:00 WOD 3

We should have plenty of room for all the teams at each ‘station’.  Remember, this is a day about FUN and COMMUNITY above else, so worry less about the clock and more about enjoying the day.

“Kelly”

10 Minute AMRAP of the following:

400 Meter Run (run will be a 200M done as a team to get to the 400)

30 Box Jumps

30 Wall Balls

**one partner works while the other rests (except for the run which is done together)**

“Annie” Goes Swinging

50-40-30-20-10

Double Unders

Sit Ups

Russian KB Swings (only go to eye level)

(KB 26/35/53)

**one partner works while the other rests**

Double “Grace”

10 Minutes to Complete:

60 Clean and Jerks (as a team)

**one partner works while the other rests**

 

FAMILY CLASS SUNDAY @NOON
 Looking forward to seeing all of our mini Fire Breathers at Noon on Sunday!  We had a great crowd last week and can’t wait for the next class.  As a reminder, the classes are designed for kids 5-10 years old, but we are leaving it up to you to decide if your child can follow directions, be safe AND have fun!

 

STRENGTH WOD

 

Find a heavy load in this complex

1 Power Snatch + 1 Hang Snatch + 1 OHS

 

WOD

10 Hang Squat Snatch

30 Double Unders

10 min AMRAP

 

Fitness: 10 Hang Power Snatch (75/55)

Performance: 75/55

Open: 75/55

Coach’s Tip: This WOD is courtesy of CFNE.  It is a take on the Open workout with a little squatting built in.  Should be a fun Saturday workout!

A throwback from 2017’s Babes Barbells and Brunch!