Daily WOD

Fill that whiteboard

Fill that whiteboard!

Come on people, we need more sign ups for Clash at the Cove. It’s going to be a blast! We are all about community and a good time and this competition is absolutely that. Sign ups are at the whiteboard.

  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove!

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join
  • We will assign you a partner in your same division (AND same gender)
  • Teams will be two-person/same gender
  • Teams will be announced on September 25th, so you MUST sign up by the 22nd!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign up board. We want to see that thing FULL!

 

 STRENGTH WOD

Back Squat OR Overhead Squat

5/5/5/5/5 75-80% across

WOD

15 Wall Balls

12 Pull ups

9 min Amrap 

Fitness: 14/10

Performance: 20/14 

Open: Chest to Bar (20/14) 

 

Coach’s Tip:  15 wall balls is a doable number. Try to push yourself for big sets.


Beautiful… and badass.

 

Yoga Sunday!

REMINDER:  YOGA TOAY!

Come join Ashley G. for a morning of Zen.  Yoga starts at 8:15!  Open Gym, as always, will run 9a to Noon.

 

Coach John getting ready for ‘game time’…

Cove Upcoming Events

COMPETITOR’S CLASS SATURDAY 8AM. ALL WELCOME!

Over the past couple of months we have been piloting a program where we provide accessory workouts for those athletes that compete in the “sport of CrossFit” (those who currently or strive for the “Open” track Cove programming).  On Saturday’s at 8 AM we have a dedicated class where we hit a competition style workout and specifically work on teaching the movements, pacing strategies, and tactics to do the best at that individual or team workout. With so many Covies at the Charm City Throwdown we thought we would open up to any athlete that is competing next week OR any athlete that just wants to pick up some new knowledge!  EVERYONE is welcome to join the 8am class this week!

We know many of you are excited about the Charm City Throwdown Partner WOD 1 and others not so much, but the point is to simple do the best that you are capable of at this moment. We will provide coaching on how to get the most out of this workout during this class, with Coach Maria giving some running prep and mobility tips.  We’ll review burpee efficiency and then test drive the workout of a ONE MILE RUN followed by 100 BURPEES (75 for Scaled Division).

We also plan on hitting Partner WOD 2 (30 Clean and Jerks, 20 Toes to Bar (or 10 pull ups), 20 Snatches, 20 Toes to Bar (or 10 pull-ups) and 10 Thrusters.  It will be a good time to discuss strategy and figure out how you’ll want to attack this workout again!

 

YOGA SUNDAY!

Find your inner yogi and head to the Cove for the 8:15 yoga class with Ashley. If you hit the Saturday 8am class, we STRONGLY recommend you come to this for some good old active recovery!

 

FALL NUTRITION CHALLENGE

Our next Nutrition Challenge from Coach Brittany is here!  In two weeks we will kick off an exciting program that WILL WORK if you commit to the process!  This challenge is for those who are willing and dedicated to making a change… and we are here to support you every step of the way.  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

WOD

800 M Run

30 1 ARM Hanging DB Snatch (switch every 5 reps)

30 Sit Ups

3 Rounds

Open: 25 GHD Sit ups

(please do not hit this volume if you have not been doing GHD sit ups CONSISTENTLY and in BIG SETS)

Coach’s Tip:  Today is a long endurance one!  We are letting athletes choose their own weight on the dumbbell, but pick something you can move through quickly.

Hassan can’t wait to start the first mile of Abbate!

LOTS going on at the Cove — PLEASE READ!

COMPETITOR’S CLASS SATURDAY 8AM. ALL WELCOME!

Over the past couple of months we have been piloting a program where we provide accessory workouts for those athletes that compete in the “sport of CrossFit” (those who currently or strive for the “Open” track Cove programming).  On Saturday’s at 8 AM we have a dedicated class where we hit a competition style workout and specifically work on teaching the movements, pacing strategies, and tactics to do the best at that individual or team workout. With so many Covies at the Charm City Throwdown we thought we would open up to any athlete that is competing next week OR any athlete that just wants to pick up some new knowledge!  EVERYONE is welcome to join the 8am class this week!

We know many of you are excited about the Charm City Throwdown Partner WOD 1 and others not so much, but the point is to simple do the best that you are capable of at this moment. We will provide coaching on how to get the most out of this workout during this class, with Coach Maria giving some running prep and mobility tips.  We’ll review burpee efficiency and then test drive the workout of a ONE MILE RUN followed by 100 BURPEES (75 for Scaled Division).

We also plan on hitting Partner WOD 2 (30 Clean and Jerks, 20 Toes to Bar (or 10 pull ups), 20 Snatches, 20 Toes to Bar (or 10 pull-ups) and 10 Thrusters.  It will be a good time to discuss strategy and figure out how you’ll want to attack this workout again!

 

YOGA SUNDAY!

Find your inner yogi and head to the Cove for the 8:15 yoga class with Ashley. If you hit the Saturday 8am class, we STRONGLY recommend you come to this for some good old active recovery!

 

FALL NUTRITION CHALLENGE

Our next Nutrition Challenge from Coach Brittany is here!  In two weeks we will kick off an exciting program that WILL WORK if you commit to the process!  This challenge is for those who are willing and dedicated to making a change… and we are here to support you every step of the way.  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

 STRENGTH WOD

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

3/3/3/3/3 (70% across)

 

PARTNER WOD

8 Box Jumps

8 Deadlifts

14 min AMRAP

 

Fitness: 155/105

Performance: 185/125

Open: 205/135

 

Coach’s Tip:  One partner completes one round then switches with the partner who is resting.  Rounds should be quick and unbroken for the most part.  Push for a pace of around 1 minute per round.

LaReeeeeeeeeee!

SIGN UP FOR CLASH AT THE COVE!

CLASH AT THE COVE EVENT DETAILS!

On Saturday, October 7th we will be hosting our THIRD ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove!

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join
  • We will assign you a partner in your same division (AND same gender)
  • Teams will be two-person/same gender
  • Teams will be announced on September 25th, so you MUST sign up by the 22nd!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign up board. We want to see that thing FULL!

 

 STRENGTH WOD
 

10-12 Strict Chin Ups

10-12 Ring Dips
 

WOD

 

21-15-9

Power Clean

Bar Facing Burpee

 

Fitness: 95/65

Performance: 135/95

Open: 135/95

 

Coach’s Tip:  Keeping a good steady pace is the way to go for this workout.  You should not be taking long breaks and the barbell should be a weight you can go in big sets from the start.

 

The last heat of Labor Day’s WOD did NOT laid around for a LONG time after finishing…

CLASH AT THE COVE!

CLASH AT THE COVE EVENT DETAILS!

On Saturday, October 7th we will be hosting our THIRD ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove!

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join
  • We will assign you a partner in your same division (AND same gender)
  • Teams will be two-person/same gender
  • Teams will be announced on September 25th, so you MUST sign up by the 22nd!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign up board. We want to see that thing FULL!

 

 STRENGTH WOD
Back Squat OR Overhead Squat6/6/6/6 (70-75% across)

 

WOD

 

3 KB Swings

3 Slam Balls

6 Kb Swings

6 Slam Balls

9 KB Swings

9 Slam Balls

….Climb the Ladder

9  min AMRAP

 

Coach’s Tip:  The focus is on our strength work today, so really dial in on good form and lock in great positions for your lifts.  The Metcon is a spicy little burner that will get the heart rate pumping!

 

Post “Abbate” canoodling.  Ah, to be young, in love and ENGAGED!

FALL NUTRITION CHALLENGE!

FALL NUTRITION CHALLENGE

Summer has come and gone and fall is quickly approaching. With many of us coming off of summertime barbecues and vacations, which tend to heavily be focused on eating and drinking, we are excited to announce our next installment of nutrition challenges!

Similar to the past there will be food rules, but this is not a ‘diet’ or program that is highly restrictive. These six weeks are aid in building a ‘new you’. There will be some do’s and don’ts, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better.

Or goal is to coach you to adopt the mindset that will make this outlook your new lifestyle, setting you up for future success.

Thus far we have had over 70 participants between 2 challenges with great results.  In the first challenge alone we saw OVER 100lbs of fat LOST and decreased body fat by 32%. On top of that fat loss, muscle was gained and PRs were crushed!  If you have not signed up for one, what are you waiting for?

Here are a few things your fellow Covies have said about the past challenges:

“It gave me added confidence and motivation to decline alcohol, which I later found out irritated a medical condition I had been diagnosed with. I never felt better and have now given up drinking for a healthier lifestyle.”

“I learned how to eat well balanced meals that fueled my body and allowed it to burn fat. I’ve always thought that I ate healthy, but when I started the nutrition challenge, I realized that I wasn’t eating enough carbs and I wasn’t eating enough, period. Letting go of my “paleo” mentality and eating more complex carbs (such as oatmeal, rice, or beans) was the hardest part, but once I decided to trust the process and upped my carb and calorie intake, my body fat just started melting away. The nutritional challenge not only teaches you how to find success, but gives you a template on how to continue when you’re done”
  
“I have participated in all of these challenges.  Each time I sign up, I add a new good habit or eliminate/severely curb a bad habit.  The small groups really helps to hold you accountable and makes it a lot of fun.   I also began to track and measure my food and this was an big eye opener to how much I should be eating.”
 
Four months post-challenge I am still following the healthy habits that I learned during the challenge.  It gave me a good jumpstart to cut out ‘bad foods’ I previously craved.  I also got a much better idea about portion sizes.  Tracking and measuring my food has totally changes how I eat, feel, look and perform at the gym.  I never feel hungry.  And it is totally sustainable!”

This Challenge will be led by coach Brittany and will last SIX WEEKS.

 This challenge is for those who are willing and dedicated to making a change. 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

 

 SKILL WOD

Single Leg RDL with DB

10/10/10/10

Bird Dog

10/10/10/10

**Alternate between the two movements for 4 Rounds

 

WOD

20 Pull Ups

25 Sit Ups

30 Cal Row

3 Rounds

Fitness: Pull Ups

Performance: Chest to Bar

Open: Chest to Bar

20 min CAP

 

Coach’s Tip:  Aim for the workout to take  14-18 minutes, so given the stimulus we want to create we have put 20 minute cap on this baby.  If you are slower on the row, feel free to modify the calories (or volume on any movement for that matter!)

 

Teresa Fox kicked off Labor Day “Abbate” with a beautiful rendition of the the National Anthem… incredible.

Labor Day Modified Schedule and Hero WOD

LABOR DAY HERO WOD

Today we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day!  Just as in year’s past, we will tackle Abbate.  We have a special guest to sing the national anthem at 10am, so get ready!

 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Heat one from last Labor Day’s Abbate…

Game day workout: Abbate

Great turnout and intensity from this past Saturday’s workout.. In the past two weeks we are successfully attacked two of the hardest named workouts in “Badger” and “Amanda”. Both of these workouts have really helped us grow and expose weaknesses we will continue to attack.

Tomorrow we are hitting Abbate which is a Cove tradition. The expectation is that you hit that with your full intensity. Treat this as a game day workout.  We are not assigning any additional accessory work for today. Just focus on giving it your best effort.

WOD

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

 

 

It’s a girl

 

NO YOGA THIS WEEKEND

No yoga this weekend but we are back again next Sunday.

LABOR DAY HERO WOD

MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day!  Just as in year’s past, we will tackle Abbate!  So get ready!

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

STRENGTH WOD

Squat Snatch

3/3/3/3/3

Fitness

Power Snatch

3/3/3/3/3 

 

STRENGTH WOD

“Amanda”

9-7-5

Muscle Ups

Squat Snatch  

Fitness: (power snatch 95/65) Burpee and Pull ups

Performance: (115/75) Burpee Chest to Bar 

Open: (135/95) Muscle ups 

 

COACH’S TIP:  Over 10 minutes is not hitting the stimulus we are looking for.  Snatches can be in singles, but MUs or pull ups should be in sets of 3-5.