Daily WOD

WEATHER UPDATE

WEATHER UPDATES
With questionable weather tomorrow we are going to have an open gym instead of our normally coaches classes at  5:30 and 6:30 AM. You are welcome to come and do today’s workout or just do some active recovery (18.5 drops tonight). We will resume our normal schedule at 9:30 AM.
FRIDAY NIGHT CHANGE OF PLANS
We had posted last week that the band Irreconcilable Differences was going to make a guest appearance at the Cove after 18.5.  Due to a scheduling conflict, the band cannot make it… but we are using this as an opportunity to create a fun alternative plan.  We are looking into an offsite venue (a pub, karaoke, bowling and more) so let us know if you have any ideas.  Let’s finish the 2018 Open with a bang!
FREE CROSSFIT 101 CLASSES
Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!
STRENGTH WOD

1 Hanging Squat Clean + 1 Front Squat x 7 (build up in weight)

WOD

10 min EMOM

5 Hanging Power Cleans

XX Wall Balls

Fitness: 95/65, 10 Wall Balls (#14/10)

Performance: 135/95, 12 Wall Balls (#20/14)

Open: 155/105, 15 Wall Balls (#20/14)

 

Coach’s Tip:  Today we work some cleans and squats.  The strength WOD should be a good warm up for the workout.  The workout is two movements but will be challenging if attacked correctly.  Power cleans should be unbroken for the first few rounds along with the wall balls.  You will want a few seconds of rest to catch your breath before getting back to the bar, so the focus should be on speed through each round and avoiding pacing it.  It should be challenging to maintain this pace so feel free to scale accordingly.  Coach Marina hit this workout earlier in the week (#105/15 Wall Balls) and had 16 seconds of rest after the first round.  But by the 8th round had only three seconds of rest.  Transition quickly and do your best to get in as much work as possible!  Only score the number of complete rounds.

 

Shaun C. makes hard work look so easy…

FRIDAY NIGHT CHANGE OF PLANS
We had posted last week that the band Irreconcilable Differences was going to make a guest appearance at the Cove after 18.5.  Due to a scheduling conflict, the band cannot make it… but we are using this as an opportunity to create a fun alternative plan.  We are looking into an offsite venue (a pub, karaoke, bowling and more) so let us know if you have any ideas.  Let’s finish the 2018 Open with a bang!

 

FREE CROSSFIT 101 CLASSES
Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!

 

WOD

 

Every 8 minutes for 32 Minutes

500/400 M Row

30 KB Swings

24 1 ARM alternating DB Snatch

18 Toes to Bar

Coach’s Tip: Long burner today with no barbell.  You should have about 2 minutes rest each round to recover and recharge to hit the next 8 minute segment so scale accordingly.

 

 

#AllieBradley #CoveComp #BarbellClub #Amazeballs

FREE FOUNDATIONS NEXT WEEK!

FREE CROSSFIT 101 CLASSES
Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!
 

STRENGTH WOD

 

8 Bent over rows with two Dumbbells

8 Strict Pull ups

16 Banded Pull aparts

4 Rounds

 

WOD

30-20-10

Front Squats

Sit ups

Double Unders x 3

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

Coach’s Tip:  The strength work today is heavy on pulling.  Working strength in the upper back should help keep the shoulders safe and improve pull ups!  The metcon should be fairly quick today.  The load should be something you can hit sets of 10.  Should be in the 12 – 14 minute range.

 

Cathy H., president of the “commitment club” crushed 18.4. PR’s galore!!!!

Free Foundations Next Week

FREE CROSSFIT 101 CLASSES
Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!
STRENGTH WOD

2 Push Press + 2 Push Jerks

6 sets building in weight

WOD

5 Push Jerks

7 Box Jumps

9 Burpees

10 min AMRAP

Fitness: 115/75

Performance: 155/105

Open: 185/125

 

 

Coach’s Tip:  We are looking at some heavy jerks today, so be sure to stay engaged through the midline for these reps.

 

These two fierce ladies were the last two to go on Friday night. As they say, “last, but certainly not least.”  They pushed so hard and PRs were crushed!

Saturday, March 27th, 2018

 

STRENGTH WOD

Back Squats 3/3/3/3 (Make them heavier than last Saturday) 

 

WOD

1:00 Minute at each station 

Front Squat

Double Under

Row For Cals

Back Squat 

4 Rounds

Fitness: 95/65

Performance: 135/95

Open: 135/95

Morning warrior Garth crushing heavy lunges…

18.4

WEEK FOUR OF THE OPEN!

 

It’s hard to believe but it’s already week FOUR of the Open!  Tomorrow night after the Open WODs a big group is heading to Morsebergers in Catonsville around 9pm.  Karaoke is optional!

 

WOD

“18.4”

 

 

Kovacs.  The nicest guy with the meanest mug…

18.3 Intramural Team Winners!

18.3 IN THE BOOKS!

 

A quick reminder that the last Friday Night Lights (18.5) we will have LIVE BAND following the workout! Our very own Rich Snyder and his band “Creative Differences” will be performing just for us to celebrate the wrap of the Open!  Even if you are not participating in the Open itself or are doing the workout earlier in the day, you MUST be there on Friday 3/23!

As you know, the 90+ Covies who signed up fro the Open are in the midst of a “Battle of the Sexes” as an “Intramural Competition”. For those of you who didn’t sign up this year, we hope you get a sense of what the Open is about at the Cove. It’s not about a worldwide CrossFit competition… it’s about all the ridiculousness that comes with it.  Next year we want 100% participation!

Without further adieu, the results from week THREE are in!

  1. Participation: (25 total points possible). The women took this one with 21 Points are awarded to “The Covaries” and “The Men – A Special Kind of Stupid” received 17.  Gotta get those scores in people!
  1. Best Selfie Submitted; can be team or individual representation of the team (5 Points) – These two turned out for 18.3 in epic fashion.  It’s Coach Josh times two! (plus some great hashtags)…

  1. Best Team or Group Photo (5 points): From left to right:  Coach Josh, Ronnie E., Coach Josh, Zac F., Coach Brian, Coach John, Paul H., Holden H., Joe T. and Coach Chris!

 

4. Most inspiring performance 5 points: Each week we will highlight a moment that epitomizes what the Open is all about.   This week’s “Open Moment” goes to Krissy U.!  This week was chock full of ‘firsts’ with people getting those pull-ups and muscle ups they’ve been dreaming of.  But Krissy hasn’t just been dreaming of pull-ups, she’s been working diligently to get them.  Building strength, putting in extra work time before and after classes and just staying focused on the prize.  Well, that prize revealed itself on Friday…and then she continued to get 17 of them.  Congrats to Krissy on all of the hard work and this amazing payoff!

In the history of our intramural league, we’ve never had a clean sweep!  Congrats to the cOvaries for an epic week!

cOvaries:

43 Week One +27 Week Two + 36 Week Three = 106

Men: A Special Kind of Stupid:

28 Week One + 37 Week Two + 17 Week Three = 82

 

WOD

20 Power Snatch

30 Russian KB Swings

Cash out: 1:00 Assault Bike Sprint

 

Rest 3 minutes

 

20 Power Snatch

30 Russian KB Swings

Cash out: 1:00 Assault Bike Sprint

 

Rest 3 minutes

 

20 Power Snatch

30 Russian KB Swings

Cash out: 1:00 Assault Bike Sprint

 

Fitness: 45/35

Performance: 75/55

Open: 95/65

 

Coach’s Tip: A nice little burner WOD on the eve of 18.4’s announcement. It should take a little over 20 minutes if done correctly.  The load on the Snatches should be low and you should have the ability to cycle it pretty easily.  The Swings should go a little faster since they are Russian only!

 

Gigi moves the barbell so beautifully… watch in awe next time you see her! 

 

STRENGTH WOD
 
Every 2 minute for 10 minutes:

8-10 Ring Dips

8 Bird Dogs (4 on each side)

:30 L Hang from the Pull up Bar

WOD

500/400 M Row

50 Double Unders

30 1 Arm DB Clean and Press (switch every 5)

2 Rounds

 

Coach’s Tip:  Today we have some skill work coupled with a quick two round workout.  For the Skill work lets focus on good position and progressions for the Ring dips.  No bands today!   Just negatives, holds or feet off a box.  For the WOD it should be a fast one (around 10 minutes). Again, you should be moving fast!

 

Dan P. killing it per usual!

Welcome Coach Stephanie!

MORE EYES ON THE FLOOR!

 

As you know, we are always striving to improve the athlete experience at the Cove and having a second set of eyes on the floor (especially during busy class times) can make a huge difference.  We are thrilled to have Stephanie Patton join us to help manage classes and help each of you become better athletes!  She’s coached for most of her adult life and we are thrilled to have her.  Many of you have seen her around the gym a lot lately, but if you don’t know her, here’s a bit more on her background and why she’s so excited to take her role at the Cove to a new level!

 Here’s Stephanie “coaching” her husband Justin on 18.1!

 

I was born in Tennessee but lived most of my life in Fairfax County, VA. I returned to Knoxville for college where I earned a degree in Supply Chain Management with a minor in Japanese from the University of Tennessee. After graduation I moved to Ohio to start my supply chain career. This is where I originally found CrossFit. One of my co-workers encouraged me to come with her to a free Saturday class….it kicked my butt!! I had been working out, but that first class was a total shock! I loved it. It brought back the competitive feeling that I lost after my last college gymnastics meet.

Shortly after starting CrossFit in Ohio I moved to Texas to be with my now husband, Justin. Luckily, there was a CrossFit box within walking distance and I convinced him that he needed to try it out because we needed to “get ready for the wedding”. Being an athlete himself, he fell in love too!! That was in 2013 and we haven’t looked back since!!

Two years later we moved to Connecticut where we continued CrossFit. When I found out we would be moving again (to Maryland) I mentioned it to one of my coaches who said a member knew someone that owned a box not far from where we were moving….lucky for me that was the Cove!! Since the moment I walked into the box I have felt welcomed and supported from everyone I’ve met. The community here is so special!! Both coaches and members push each other to be the best they can be, and I am so grateful and honored to be a part of this community.

I am a wife, and dog mom that has been an athlete my whole life. I played travel fast pitch softball for about 5 years and was a competitive USAG gymnast for 12 years in Virginia. In college I helped start the NAIGC (collegiate club gymnastics) team at UT where I competed nationally while in school. These experiences helped me develop a love for athletics and fitness.

Coaching has always been something I have enjoyed. I have coached gymnastics in high school, college, and while living in CT. CrossFit is something that I have been interested in coaching, but the opportunity wasn’t there until now! As a coach, being part of an athlete’s “light bulb moment” is the best! Helping someone to realize they are stronger, both physically and/or mentally, than they realize is what makes me happy! Whether a new clean PR, getting over a fear of box jumps, or kicking up to your first handstand, all are accomplishments worth celebrating!

 

STRENGTH WOD
 
1 Heavy Power Clean Every 1:00 for 10 Minutes

 

PALEO TESTER WOD

4 Power Cleans

5 Pull Ups

6 Front Rack lunges

10 Rounds

 

Fitness: 95/65

Performance: 135/95

Open: 155/105, Chest to Bar

 

Coach’s Tip:  We are going heavier today with a high rounds/low reps type of workout.  This one should be a challenge, but you should be well prepped after heavy power cleans (in fact, the bar should feel light even though the load is heavy).

 

Shontina!  Our morning warrior!

Paleo Challenge Re-Test Day!

PALEO RETEST

 

Wednesday marks the end of our 30-Day Paleo Challenge, which means it is RE-TEST TIME for the benchmark workout!  As a gym, we are re-testing the same workout we did four weeks ago and hopefully you will see some improvements (whether it is the actual WOD time or even better/shorter recovery time).   And please continue to support our brave Challengers as they round their final few days.  These can be the hardest!

 

SKILL WOD

Every 2 minutes for 12 minutes

10 Straight Leg Kipping Toes to Bar (Toes do not have to touch the bar)

8 V Ups

8 Push Ups

 

PALEO TESTER WOD

10 Power Snatch

10 Burpee Box Jump Over

12 Power Snatch

10 Burpee Box Jump Over

14 Power Snatch

10 Burpee Box Jump Over

Continue to climb the ladder

12 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 95/65

Coach’s Tip: This is an exact replica of the day we tested a few weeks ago!  Sorry if you came in Saturday… more Wall Balls!

 

Joey F. getting after 18.3!