Daily WOD

Covies competing at the Granite Games

 

GOOD LUCK COVE TEAMS

Clash at the Cove is just around the corner and this weekend we have two Cove teams competing at the Granite games in both Maryland and Delaware.  Team “Fitish” of Hillary, Kirsten, and Sandy throwing down at CrossFit Execution Athletics and Team “Three’s a Crow” of Jordan, Anna, and Nicole will be CrossFit Bear showing off there stuff.

Good luck to everyone, we are all supporting you, and have a great time.

WOD

21-15-9

Thrusters

3-2-1

Rope Climbs

Time Cap: 10 min

 

Fx: 75/55, 2:1 Rope Climb Scale

P/O: 95/65

 

STRENGTH

 

EMOM for 10 min:

3 Thrusters (from ground)

 

Coach Tips:Thrusters are an awesome full body lift that will tax everything from your booty to your shoulders to your lungs. Try to maintain a steady tempo, fairly large sets, and keep your rests short. Make sure you keep your elbows high in the squat, use your hips to help shoot the bar up overhead, and take a breath at the top of the lift.

The rope climbs will be a welcome break from the thrusters. They are all about abs and fancy foot work. If you’re confident on the rope, try to get your toes as close as you can to your hands with each pull (think toes to bar). If you struggle with footing, drilling on the rig is your best bet for improvement.

 

All smiles after a good lift.

Friday 3/6/2020

PARTNER WOD

(shared reps and you can do whatever rep scheme you want)

300 DU

250 Wall Balls

200 Front Rack Lunges

150 Push Press

100 TTB

50 Dball over the shoulder

25 Ring MU

 

Time Cap: 35 min

 

Fx: 2:1 Single Unders, 75/55, Hanging Leg Raise, 50/30, 2:1 Ring Row

P: 95/65, Bar MU Option, 70/50

O: 95/65, 100/70

 

Coach Daniel Tips: We’re doing another “choose your own rep scheme” format, so communicate and strategize well with your partner! Don’t overload any of the movements where you feel like you hit a wall at any point in the workout. Unless that’s your thing. If you want to go from top to bottom as written, Darwin has a special award out there for you!

Thursday 3/5/2020

WOD

“Eva”
5 rounds
800m Run
30 KB Swings
30 Pullups

Time Cap: 35 min

Fx: 35/25, J-Hook Row
P/O: 70/53

 

 

Coach Maria’s Tips:  This WOD is like Helen on steroids. It will test your engine and your grip. Consider breaking up your sets of KB swings and Pullups early on and use the run as a chance to breathe and shake out those forearms. Ideally, the first 4 rounds are about the same pace and then give it your all on that 5th round and finish under the cap!

Wednesday 3/4/2020

STRENGTH

(From the ground)

2 Split Jerks (unbroken)

Cap: 15 minutes

 

WOD

 

30 Calorie Bike

20 Front Squats

10 Shoulder to Overheads

 

Time Cap: 9 min

 

Fx: 135/95

P: 155/105

O: 185/125

 

Coach Tips: Today we work up to a set of two heavy split jerks that are meant to be ‘unbroken’.  That means one clean and two split jerks, so the bar does NOT touch the ground in between the jerks.  Between jerks take your time to reset and re-rack the bar on your shoulders and make sure the form is just as good as rep one.

The METCON is sneaky hard and its all about strategy and pacing.  Go to hard on the bike and your legs are toast, go too long on the bike and you’re out of time.  Find a good pace that lets you finish in less than 3 minutes (ladies) and less than 2 for men.  That gives you 6-7 minutes for the barbell work, so find a weight that you can move for sets of 5 at least for the front squats and just get through the rest! 

Tuesday, March 3rd, 2020

WOD

EMOM for 20 min:

1: 15 Box Jumps

2: 12 Burpees

3: 17/13 Calorie Row

4: 6 Strict Pullups

 

Fx: 20/18″,  Banded Pullups

P/O: 24/20″, Strict Pullup on Rings

 

ACCESSORY

 

(Barbell Only)

3 rounds-

12 Good mornings

10 Bulgarian Split Squats (5 each leg)

 

Coach Tips: Great EMOM today building that strict pull up strength that was exposed with last Thursday’s wod (at least for me).

The boys clean up nice

Monday, March 2nd, 2020

MONDAY’S WOD

“Holleyman”
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean

Time Cap: 25 min

Fx: 14/10, Piked Pushup, 135/95
P: 20/14,185/135
O: 20/14, 225/155

Coaches Tip: Nothing says pacing like a 30 round workout with a 25-minute time cap. Rest just a little bit extra in the early rounds of this workout, as it is a marathon and not a sprint. The power clean weight should be something challenging for you (80%+ of your one-rep max), so go ahead and accept that challenge. Just approach each power clean with focus. Treat it like a one-rep max.  I know Barbell Club loves this workout.

Return of Cove Kids

 

YOGA AND COVE KIDS TOMORROW!

We are excited to announce that Cove Kids is back and we also have yoga tomorrow.

Cove Yoga: 8:15-9:00

Cove Kids (ages 4-7) 9:00 AM

Cove Kids (8=11) 9:45 AM

MONDAY’S WOD

“Holleyman”
30 rounds for time
5 Wall Balls
3 HSPU
1 Power Clean

Time Cap: 25 min

Fx: 14/10, Piked Pushup, 135/95
P: 20/14,185/135
O: 20/14, 225/155

Coaches Tip: Nothing says pacing like a 30 round workout with a 25-minute time cap. Rest just a little bit extra in the early rounds of this workout, as it is a marathon and not a sprint. The power clean weight should be something challenging for you (80%+ of your one-rep max), so go ahead and accept that challenge. Just approach each power clean with focus. Treat it like a one-rep max.  I know Barbell Club loves this workout.

Saturday 2/29/2020

WOD

For time:

5-3-1

Rope Climbs

 

21-15-9

HSPU

 

11-9-7

Bar MU

 

Time Cap: 15 min

 

Fx: 2:1 Rope Climb Scale, Piked Pushup, 1:1 J-Hook Row + Pushup

P/O: As Written

 

ACCESSORY

 

Double Unders

:15 on/:15 rest

:30 on/:30 rest

:45 on/:45 rest

1:00 on/1:00 rest

 

Coach Tips: Welcome to Shoulders Saturday! To start, we have a nice 15 min metcon of rope climbs, HSPU and bar muscle ups. Make sure you are getting those knees to elbows on each pull for the rope climbs. Try to break up the number reps of HSPU you are doing each round consistently with minimal rest. Really focus on rep scheme for this workout to make sure you are doing the right number of each exercise. Keep your hands and arms close to your body for the double unders and try to stay relaxed-don’t hold your breath!

Friday 2/28/2020

PARTNER WOD

3-Person Workout

 

2 rounds-

__ Cal Bike

40 Left Side “Worm” Squats (sync)

50 2-Person Sync KB Swings (one person rests)

40 Right Side “Worm” Squats (sync)

50 Burpees over the Ball (sync)

 

Bike Cal = 20 for every guy on the team, 15 for every girl on the team

Worm Squat = Medball on shoulder, synchro squat with team

 

Time Cap: 32 min

 

Fx: 14/10, 35/25

P: 20/14, 53/35

O: 20/14, 70/53

Coach Tips: 

Thursday 2/27/2020

WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Chin Ups

Hang Power Snatch

TTB

 

Running Clock until 17:00

 

From 17:00 until 27:00

Establish a heavy Snatch

 

Fx: 75/55, Hanging Leg Raise, Ring Row (with Palms facing you)

P: 95/65

O: 115/75, Strict Chinup

 

Coach Daniel Tips: 

This is the style of workout where the hardest part is in the first 3-4 rounds and then the rest should feel significantly better. Try and be more aggressive in the first few rounds and use larger sets than you want to (I promise it gets easier as the workout goes on). At no point should you be doing more than 3 sets in a round for any of the movements.

We don’t do chin-ups very often, but the movement isn’t too different from that of a pullup. Keep your core braced and try to incorporate your lats as much as possible. It’s definitely a lot more bicep than a regular pullup, so depending on your strengths/weaknesses this may actually feel easier than a strict pullup.

Tip for part 2: PR your snatch