Daily WOD

HANDSTAND CLASSES — ONLY FOUR SPOTS LEFT! 
 

Back by popular demand,  we are doing ANOTHER limited run specialty series on HANDSTANDS!  We saw great success with the last group including an increased comfort level entering and exiting the handstand positions, improved free standing headstand and handstand holds, and cleaned up handstand walking positions.  YOU DO NOT HAVE TO HAVE HANDSTANDS TO PARTICIPATE!

 

We love the continued enthusiasm we’ve been seeing at the gym to learn and refine this skill, so we’re putting together another series of classes JUST FOR HANDSTAND skill development.  And with the Open coming right on the heels of these classes, you might be able to put your new skills to use on the worldwide stage!  The classes will focus on the following:
– Learning to leave the wall behind and/or improve your handstands (and HSPU) by focusing on freestanding work.
– Developing proper body positions and how to use tumbling to exit the handstand.
– Improved body awareness and control when upside down.
– Strength building drills for handstand walking and HSPU’s
The classes will run on SUNDAY mornings at 8am and it will run for four weeks starting on Sunday, January 28th. The second week (February 4th) we will run the class at noon due to the Anniversary Bash the night before).  The cost for this course is $60 and spots will be VERY limited (10 people).  If you are interested, sign up HERE!

 

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & 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!)

Post what you are bringing HERE!

 
PARTNER WOD

1 Power Snatch

3 Clean and Jerks

5 Pull Ups

5 Shuttle Runs

20 Rounds

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

Time cap: 35 Minutes

 

You complete one round then your partner completes a full round.

Coach’s Tip: Today we have a barbell AND  body weight partner workout today.  The loading is slightly on the heavier side, but the reps are small and the rounds should be WELL UNDER 2 minutes.  If they are not, scale away!  There is a 35 minute time cap for this workout. BUT remember, it’s a sprint/rest format.  You’ll work hard for your interval then you get lots of well deserved rest! Then 5 shuttle runs is about 30 seconds or less.  We should have some partners sharing a bar so we can leave the middle of the gym open for the running.  Focus on fast transitions between partners and transitions between movements.  You should be hustling when it is your turn.

 

 

Friday night date night for Ethan and Faye!

It’s BAAAACK! Handstand Clinic starts soon!

Back by popular demand,  we are doing ANOTHER limited run specialty series on HANDSTANDS!  We saw great success with the last group including an increased comfort level entering and exiting the handstand positions, improved free standing headstand and handstand holds, and cleaned up handstand walking positions.

 

We love the continued enthusiasm we’ve been seeing at the gym to learn and refine this skill, so we’re putting together another series of classes JUST FOR HANDSTAND skill development.  And with the Open coming right on the heels of these classes, you might be able to put your new skills to use on the worldwide stage!  The classes will focus on the following:
– Learning to leave the wall behind and/or improve your handstands (and HSPU) by focusing on freestanding work.
– Developing proper body positions and how to use tumbling to exit the handstand.
– Improved body awareness and control when upside down.
– Strength building drills for handstand walking and HSPU’s
The classes will run on SUNDAY mornings at 8am and it will run for four weeks starting on Sunday, January 28th. The second week (February 4th) we will run the class at noon due to the Anniversary Bash the night before).  The cost for this course is $60 and spots will be VERY limited (10 people).  If you are interested, sign up HERE!

 

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & 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!)

Post what you are bringing HERE!

 

WOD

 

80 Wall Balls

60 Burpees

40 Box Jumps

30/20 Assault Bike Cals

20 Min AMRAP

 

Coach’s Tip: Today we go long.  We have not hit a +15 minute workout all week, so it’s engine building time! The workout is designed to get back to the wall balls to see how far you can get through them.  Everyone should have a goal to do that and you should think about scaling volume in order to do so.  If you are on the bike longer than 3 minutes you will need to cut the cals down!

 

Katie Z and the barbell crew! 

BIG WEEKEND AT THE COVE

EVENTS AT THE COVE
SATURDAY @11am: BABES BARBELLS AND BRUNCH!
SUNDAY @ 12pm: CROSSFIT FAMILY

 

We have a weekend of adult and family fun planned for this weekend. On Saturday we have our THIRD annual Babes and Barbells brunch. It will be a balance of fitness, food, and drinks. This is only for the ladies unless any of you guys are interested in serving drinks (we are serious).
 
One Sunday at noon we will have our second CrossFit Family class for 2018. While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under.  We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group.  It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing).  Look forward to seeing you all in the morning!
 

STRENGTH WOD

8 min EMOM 

1 Power Clean + 1 Hanging Power Clean

(build up in load) 

WOD

WOD

3 Power Cleans

15 Sit ups

30 Double Unders

5 Rounds 

Fitness: 95/65 (6 Power Cleans)  

Performance: 185/125

Open: 225/155 (Toes to Bar) 

13 Minute Time Cap

 

Coach’s Tip:  We are looking for to pick challenging load for these power cleans. This is a test of maintaining good form while under fatigue. 

These guys are really pumped for family classes 

Babes, Barbells and Brunch!

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & 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!)

Post what you are bringing HERE!

 

STRENGTH WOD

(GRIP PRACTICE)

8-10 Strict Chin ups

10 Overhand grip barbell rows

20 second hollow rock

4 Rnds

 

WOD

 

60/50 Cal Row

50 KB Swings

40 Front Squats

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

Coach’s Tip: Our skill work is a continuation of last week with a different twist.  As you know, we are working on position of the body and hands on the rig and developing grip strength!   The workout is a variation on “Jackie” and the Front Squats should be at a manageable load (something you should hit sets of 10 with while fatigued).

 

Len could not be a nicer guy.  He’s also one of our most dedicated athletes.  Always looking to improve his fitness and form, he’s a now proud member of the Barbell Club! 

Babes, Barbells and Brunch!

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. We will be posting a sign up sheet so no one is bringing too much of one thing.  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!)

FAMILY CLASSES
A HUGE thank you to all the parents and kids who turned out for an EPIC Family Class!  We had more than 25 mini-fire breathers take the floor and it was so fun to see all the parents enjoying one of their favorite pastimes with their kids.  We love helping to develop healthy habits early in life and to see all of our inspirational parents leading by example — well, it was pretty darn amazing.  Our next class is Sunday at Noon!
STRENGTH WOD

Take 15 minutes to find a:

 

Open and Performance: 1 RM Push Jerk

Fitness: Find a 3 RM Push Press

 

 

 

WOD

 

1 Minute at each station:

Slam Balls

DB Power Cleans (two dbs)

Push Ups

Rest

3 Rounds

 

Coach’s Tip:  Today we get fired up to hit some PRs!  We wrap up our press cycle today, but don’t get caught up in the numbers.  Pay attention to how you FEEL.  How the lift FEELS.  And how your form has gotten so much better!  We’ll happily take the same (or lower!) weight if the rep is flawless!  The 1 minute at each station work is meant to be more of a training day, not a WOD to fear.  For the DB power cleans it is two DBs, so one in each hand.  Only one side of the DB needs to touch the ground (same standards they used in the Open). Have fun with the Metcon, but let’s put all our focus into the Strength portion today!   BANG THAT GONG!!

 

James and Annie may have heard of Misa, but seem REALLY confident they can take her! 

OPEN GYM 9a – 11:55
CROSSFIT FAMILY NOON – 1P

With our Family Classes starting at noon, we will have a HARD STOP to open gym at 11:55 today!  For those of you who are coming for the Family Class, expect a large, but FUN group!  While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under.  We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group.  It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing).  Look forward to seeing you all in the morning!

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

Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press

WOD

1 Minute at each station 

Slam Balls

DB Power Cleans (two dbs) 

Push ups

Rest 

3 Rounds

 

Fly Eagles Fly!

 

LIGHTWEIGHT HOODIE RETURNS
We need your hoodie back if your blue shell is peeling!  ONLY if you return your hoodie by Monday night will you get a new one, so make sure you put your hoodie in a bag (provided) AND put your name on it! Thank you in advance and we greatly appreciate your understanding and patience on this one!

 

FAMILY  CLASSES START SUNDAY!

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!

Sunday, January 14th @ Noon

Sunday, January 21st @ Noon

Sunday January 28th @ Noon

 

SKILL WOD

From 0-15 Find a 3 RM Sumo Deadlift

 

From 15-20 Max Assault Bike Cals

 

From 20-25 Sit ups/Plank

 

From 25-30  Wall Balls

 

Coach’s Tip:  We have a different style of partner WOD today.  Some strength work followed by endurance.  One person working at a time on the wall balls and assault bike.  For the core work,  one person is holding a plank and one person is doing sit ups, so both partners are working at the same time!

 

BAR SAFETY
Since not everyone reads the blog every night, we thought this was worth repeating.  The safety of our athletes and coaches is priority number one.  Whether it’s drilling great technique, scaling weights and/or movements (or telling you to drop the weight entirely!) our goal is to create the safest environment possible for each and every one of you.
But as we all know, accidents do happen.  And we’ve had an unfortunate streak recently (one that we want to end!).  But like most bad things that happen in life, so much learning can be gleaned from them.
We have had a few incidents where athletes have fallen off of bars doing toes-to-bar or pull-ups.  By no means are we saying these athletes did anything wrong (as we said, accidents do happen!) but we want to provide as much information as possible to MINIMIZE THE RISK of those accidents happening.  Take a look at this great video of Coach Brian and Coach Holden talking about grip STRENGTH and TECHNIQUE.

LIGHTWEIGHT HOODIE RETURNS
We had reached out individually to everyone who purchased a LIGHTWEIGHT hoodie to determine if the blue shell peeled after washing.  For those of you who responded “yes” (thank you for doing so!) we now need you to return it!  We placed a plastic bin up front at the gym as a “return” your hoodie.  Please put the hoodie in a plastic baggie (provided on the table) and write your name on the bag.  We will collect all the retuned hoodies on MONDAY EVENING. Remember to write your name on the bag!  If you don’t, we will consider it a ‘donation’ back to the gym.  ONLY if you return your hoodie by Monday night will you get a new one.  Thank you in advance and we greatly appreciate your understanding and patience on this one!
FAMILY  CLASSES START SUNDAY!

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!

Sunday, January 14th @ Noon

Sunday, January 21st @ Noon

Sunday January 28th @ Noon

 

SKILL WOD

20 Second Ring Support Hold

20 Second Handstand Hold

10 V- ups

3 Rounds

 

WOD

 

40/30 Cal Row

40 1 Arm Alt. DB Snatch

30 Burpees

2 Rounds

 

 

Coach’s Tip:  Today’s skill work is a continuation of the de-load for the pressing cycle.  Hold yourself accountable when it comes to keeping your core engaged and feet in a good position.  For the metcon,  it should take you sub 20.  If people you are taking longer then scale don the reps on the burpees. The load on the DB should be light and moving through quickly!

 

Irina crushing it.  Per usual!

Athlete Safety at The Cove

BAR SAFETY
Since not everyone reads the blog every night, we thought this was worth repeating.  The safety of our athletes and coaches is priority number one.  Whether it’s drilling great technique, scaling weights and/or movements (or telling you to drop the weight entirely!) our goal is to create the safest environment possible for each and every one of you.
But as we all know, accidents do happen.  And we’ve had an unfortunate streak recently (one that we want to end!).  But like most bad things that happen in life, so much learning can be gleaned from them.
We have had a few incidents where athletes have fallen off of bars doing toes-to-bar or pull-ups.  By no means are we saying these athletes did anything wrong (as we said, accidents do happen!) but we want to provide as much information as possible to MINIMIZE THE RISK of those accidents happening.  Take a look at this great video of Coach Brian and Coach Holden talking about grip STRENGTH and TECHNIQUE.

LIGHTWEIGHT HOODIE RETURNS
We had reached out individually to everyone who purchased a LIGHTWEIGHT hoodie to determine if the blue shell peeled after washing.  For those of you who responded “yes” (thank you for doing so!) we now need you to return it!  We placed a plastic bin up front at the gym as a “return” your hoodie.  Please put the hoodie in a plastic baggie (provided on the table) and write your name on the bag.  We will collect all the retuned hoodies on MONDAY EVENING. Remember to write your name on the bag!  If you don’t, we will consider it a ‘donation’ back to the gym.  ONLY if you return your hoodie by Monday night will you get a new one.  Thank you in advance and we greatly appreciate your understanding and patience on this one!
FAMILY  CLASSES START SUNDAY!

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!

Sunday, January 14th @ Noon

Sunday, January 21st @ Noon

Sunday January 28th @ Noon

 

SKILL WOD

20 Second Ring Support Hold

20 Second Handstand Hold

10 V- ups

3 Rounds

 

WOD

 

40/30 Cal Row

40 1 Arm Alt. DB Snatch

30 Burpees

2 Rounds

 

 

Coach’s Tip:  Today’s skill work is a continuation of the de-load for the pressing cycle.  Hold yourself accountable when it comes to keeping your core engaged and feet in a good position.  For the metcon,  it should take you sub 20.  If people you are taking longer then scale don the reps on the burpees. The load on the DB should be light and moving through quickly!

 

No one works harder than Angela D.  She’s lifting heavier, moving faster and continually building her skills.  She had a breakthrough on her doubles and rocked 200 of them Tuesday!

Barbell Club and Family Classes!

BARBELL CLUB STARTS WEDNESDAY!

 

 Barbell club starts up this Wednesday at 7:30pm. If you are signed up, come excited and ready to fine tun those Olympic lifts!  If you are still on the fence, it’s not too late to join in the fun.  WE HAVE ONE SPOT LEFT!

 

FAMILY  CLASSES ARE BACK!

 

These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!Sunday, January 14th @ NoonSunday, January 21st @ Noon

Sunday January 28th @ Noon

 

SKILL WOD

8-10 Strict Pull ups

10 1 Arm DB Rows

1 Arm Farmers Carry (30 seconds on each side, as heavy as possible)

4 Rounds

 

WOD
50 Double Unders

30 Sit Ups

20 KB Swings

4 Rounds

Fitness: 100 Singles 35/26

Performance: 50 Doubles 53/35

Open: (Unbroken Doubles) 70/53

 

 

Coach’s Tip:  A little grip strength work today (more to come on this soon!).  Focus for the Metcon should be more about “practice” today but should be done in under 15 minutes.

 

Caryn deep in the assault bike pain cave!