Daily WOD

COACH’S CHOICE: “CONDON”

“CONDON”

If you are scratching your head thinking “who is coach Condon”… well, you missed a legend at the Cove.  Mike was a long time coach and all-around great guy that we were lucky to have for as long as we did.  He’s since moved to live his best life in Colorado with his amazing wife (and also coach!) Lyndsey, but their presence is still felt every day at the Cove.  He was one of the most generous coaches in every way, and one who just loved the beer fridge.

 

We’ve hit some muscle ups this week, but today we get to drill in with some skill work.

Just as Mike would have encouraged.

 

SKILL WORK

 

Skill Work

Ring Muscle Up Progressions

15 minutes

 

WOD

“Condon”

AMRAP in 14 min:

10 Pistols

5 Clean and Jerks

3 Ring MU

 

Fx: 1:1 Side Box Step Ups for Pistols, 95/65, 3:1 Ring Row for MUs

P: 135/95, Bar MU Option

O: 165/115

Regrets: IPA Finisher

 

Coach’s Tip:  “Cool”- Mike Condon

 

“Condons”

Friday 7/19/2019

WOD

 

“The Popeye”

 

Buy-in: 100 KB Swings

3 rounds-
40 TTB
10 50-foot KB/DB Farmer’s Carry (ea hand)
20 DBall over Shoulder

Buy-out: 30 Bar MU

Fx: 35/26 KB, 40/30 DBall Hanging Leg Raise, 1:1 J-Hook Row and then Pushups for Bar MUs
P: 53/35 KB, 70/50 DBalll
O: 53/35 KB, 100/70 DBall

Coach’s Tip:  Lots of areas of work today from Strongman to metabolic conditioning to high skilled gymnastics.  Lots of time on the rig so make sure your hands are good to go.

NEXT ROUND OF CROSSFIT KIDS CLASSES!

CROSSFIT KIDS: NEXT SESSION STARTS 7/28!

 

It’s time to start up yet another round for our fire-breathers! This round of classes will be designed for kids ages 5-10. While we will fill class with fun activities and games (like ‘plank tunnels seen here!), a big goal of the program is teach your children the foundational movements that will serve them well in the long term (in sports AND in life!). with the schedule as follows:
Sunday, July 28th 9:30-10:15a
Sunday, August 4th 9:30-10:15a
Sunday, August 11th 9:30-10:15a
Sunday, August 25th 9:30-10:15a
(*no class the 18th because of Pool WOD)
As always, it is family fitness at it’s finest! You can get in your workout during Open Gym at the same your little one takes their first sips of the CrossFit Kool Aid!

The 4 week session costs $60 for Cove members and $75 for non-members (yes, friends are welcome!!)

**Sign up for both sessions (8 weeks) for $120 members or $150 non-members**

We are limiting the class to ten kids, so sign up soon! Email us at info@CrossFitCove.com with the name of your child (and age) and you’re good to go!

 

WOD

 

“Boulder Shoulders Part 2”

 

30 Shoulder to Overhead

40 Wall Balls

50 Alt. DB Snatch

40 Wall Balls

30 Shoulder to Overhead

 

Time Cap: 15 min

 

Fx: 75/55, 14/10, 35/25#

P: 95/65, 20/14, 50/35

O: 95/65, 20/14, 50/35

Regrets: 95/65, 20/14, 70/50

 

ACCESSORY

 

4 sets (focus on form not weight)

5 Snatch Balance (try to keep unbroken)

10 Sumo Deadlift High Pull

 

Coach’s Tip:  Lots of shoulder work today so make sure to use your legs and hips effectively to take some of the workload away on movements like Shoulder to Overhead and Wall Balls.

 

Sara M. gets upside down for the first time ever and Melissa G. cheers her on (upside down, too!)

Wednesday 7/17/2019

WOD

 

“The Madison Miller Park”

 

AMRAP in 20 min:

 

Buy-in: 50 Thrusters

 

50 DU

10 C2B

10 Power Cleans

*Increase in weight every round

 

Fx: J-Hook Row

Thruster @ 45/35

Power Clean – 75/55, 95/65, 115/75, 135/95, 155/105

 

P: Thruster @ 95/65

Power Clean – 115/75, 135/95, 155/105, 185/125, 205/135

 

O: Thruster @ 95/65

Power Clean – 135/95, 155/105, 185/125, 205/135, 225/155

 

Coach’s Tip:  Another installment of our Coaches WODs.  Lots of pulling on back to back movements so the Power Cleans may feel heavier than they should.

Tuesday 7/16/2019

WOD

 

EMOM for 20 min:

1: 7 Back Squats (from rack)

2: 15/12 cal bike

3: 15 Box Jumps

4: Max Burpees

 

*Score is sum of burpees

 

Fx: 135/95, 20/18

P: 185/135, 24/20

O: 225/155, 24/20

 

Coach’s Tip:  This is no easy EMOM.  Biggest focus will be on the Back Squats as you will be under load while fatigued so make sure it is a weight that you can handle while also challenging yourself.

Monday 7/15/2019

We continue our coaches series with “Creveling”. It starts with a barbell strength piece of snatches and finishes with 12 minute metcon of high skill gymnastics with just enough running to make it spicy.  We asked for Coach John for any advice for his workout and he told us to “SEND IT!”

 

 

STRENGTH

 

Every 90 seconds for 12 minutes (8 sets)-

1 Squat Snatch

 

WOD

 

“Creveling”

5 rounds-

1 Ring MU

4 Shuttle Sprints

4 Strict Pull-Up

6 HSPU

 

*Cones separated by 25 feet. To one cone = one rep

 

Time Cap: 15 min

 

Fx: 3:1 Ring Row, J-Hook Row, Seated DB Press

P: As written

O: Strict Ring MU, Strict HSPU

Regrets- same as Open but no chalk, no fan, no music

 

Coach’s Tip:  Another installment of our Coaches WODs.  For the metcon, pick modifications that challenge you even if you have to break the small sets up.

 

This picture is just classic. It never gets old.

Saturday 7/13/2019

BRIAN WOD

 

“The Brian”

4 rounds-

500/400m row

6 Squat Snatches

*Weights ascend every round

 

Time Cap: 25 min

 

Fx: 75/55, 85/60, 95/65, 105/70

P: 95/65, 115/75, 135/95, 155/105

O: 115/75, 135/95, 155/105, 185/125

Regrets: You must start with no shoes, no sleeves, and no wrist wraps. You get to start putting on all your equipment at the 5 second mark

 

Coach’s Tip:  Make sure you come early to stretch out and warm-up if you are doing this “Brian-style”.  Good luck!

PADDLE AND GRILLING!

BRING A FRIEND FRIDAY AND SATURDAY BOARDING!

Ever want to try paddle boarding but haven’t had the chance?  Or are you experienced and think you can rock some burpees on the board?  Either way, this is a CAN’T MISS TRIP!  The amazing Katie F. will be leading us on a paddle boarding adventure on Saturday, July 13th 2019 from 3:30pm – 5pm.  She will lead a social paddle and then do some fun challenges and play time on the boards! The cost is $40 (board rental included) or $30 if you bring your own.  Sign up HERE!

We will launch from Anchor Bay East Marina in Dundalk.  We’ll hit the quiet waters of Bear Creek down several beautiful coves (of course) then stop for a little playtime on the boards.  The marina is located right by Hard Yacht Cafe, so maybe there will be a little time for a post-paddle refreshment after!

BRING A BUDDY WOD

It’s Bring a Friend Friday!  As you know, this summer we are holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first one was a smashing success and we can’t wait to see what today brings.

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  After this, we only have one more “Bring a Friend Fridays” left!

Friday, August 16th: 5:30pm class

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

“Me, my friend, and our ball”

AMRAP in 24 minutes:

40 Wall Balls

30 Burpees over the Ball

200m run (both people run while one partner has to carry a ball)

Fx: 14/10

P/O: 20/14

Coach’s Tip:  BYOB- Bring Your Own Buddy.  Another installment of our Grill & Chill Friday events so bring all the friends you want, workout, and hang out after.

BRING A FRIEND FRIDAY

Yep, Bring a Friend Fridays is back!  As you know, this summer we are holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first one was a smashing success and we can’t wait to see what this Friday brings.

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  Two more “Bring a Friend Fridays” left!

Friday, July 12th: 5:30pm class

Friday, August 16th: 5:30pm class

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!

 

WOD

 

For time:

50/40 Cal Bike

40 TTB

30 Power Clean

20 Dball over the shoulder

10 Overhead Squats

 

Time Cap: 15 min

 

Fx: 95/65, Hanging Leg Raise 1:1, 50/30

P: 135/85, 70/50

O: 185/125, 100/70

Regrets: 225/145, 100/70

 

CORE

 

3 rounds-

15 Hanging Knee Raise

:15 L-Sit or Hanging Leg Raise hold

20 Situps

O: 12 GHD

 

Coach’s Tip:  It’s 7/11…you should be able to grab a free Slurpee at participating locations.  But watch out, they may have a time frame on them.

 

Alea tackles Alea.  With some friends, of course!

HOW TO USE THE INBODY SCANNER

InBody Scans

Hey athletes!  We have had a few questions about the InBody Scanner so here is a bit more information on what it does and how you can utilize it as an athlete at the Cove.  The scan offers great data to capture a moment in time — whether it’s the beginning of your journey, a stop along the way or hitting a final goal.  The scans reveal a lot, but here are a few data points that are useful benchmarks:

1. Bio markers such as weight, body fat percentage, and Skeletal Muscle Mass.  Whether your goal is to lean out or add muscle these bio markers can give us a look to see if you are on the right path. 

2. The InBody Scanner keeps record of your specific results over time to give you a comparison and track your results.  Unless you know how to read the data, at times it can seem misleading.  For example, you can have your body fat percentage go down, muscle mass go up, and gain weight.  Be sure your are comparing apples to apples.  Muscle and fat are different measures, so be sure to talk to us if you don’t understand how your numbers are shifting.

3. Segmental Lean Analysis is a look at how symmetrical your body is with regards to your muscle distribution.  This can be a great tool for performance, aesthetics, and injury prevention.  As athletes, we want to be as muscularly balanced as possible so our movement can be balanced as well.  The Segmental Lean Analysis gives us a good look at any body segment that may be lagging in strength.

4. Basal Metabolic Rate is the amount of energy (or calories) that your body needs to function daily.  It takes energy to do everything that we do- walk, talk, chew our food, workout, for our body to process our food.  If you aren’t taking in enough energy to just function, chances your performance in the gym and changes in your body are slowed.  This number gives you a baseline to simply stay alive, so it’s an important number as you determine your caloric or macronutrient intake.

Checking these markers every so often can be a good tool to help you on your road to success.  Although we don’t want to get obsessed with the numbers, they can be useful data to help along the way.

Scans are $20 and can be billed directly to your Wodify account.  Send us an email HERE if you want to set one up!

 

WOD

“The Khalipa Special”

EMOM for 20 minutes:

Odds: __ Cal Row

Evens: __ Burpees

Fx: 12/10 cal, 10 burpees

P: 16/12 cal, 12 burpees

O: 20/15 cal, 15 burpees

 

*Score is the largest number of rounds you finish as a streak.

If you miss a round, you can rest the next round but your streak ends.

e.g. If I do 10 rounds, rest a minute and then do 8 rounds, my score is 10

 

FINISHER

Grab a partner

Row a 2K

breaking up however you want

The coach must do 20 burpees for every pair that finishes within these requirements:

Guy/Guy pair: Sub 6

Guy/Girl pair: Sub 6:20

Girl/Girl pair: Sub: 6:40

 

Coach’s Tip:  ALL the rowing today.  Rowing has similar mechanics to Deadlifting and Cleans.  Make sure to keep your heels relatively flat, use your legs, and pull the handles all the way to your chest.

Everyone loves a good ride on the erg!