Daily WOD

Monday Funday!

HOT TEMPS!

With the weather expected to be so warm early in the week, please please please make sure you are drinking AND eating enough!  Strive to drink your at LEAST half your body weight in ounces every day, but on hot days like this you should be drinking one ounce for every pound you weigh!!!  And remember to eat.  When it’s hot out, your appetite might not be the same… but your body needs fuel — especially on workout days!  A quick banana 30 minutes before you workout will even make a world of difference!

 

 

SKILL WOD

 

HSPU

Complete a total of 20 Kipping HSPU or 20 Strict HSPU from a box

THEN

3 sets:

3 Deficit Negatives (pause for 3 seconds half way through the movement)

10 Close Grip Pushups

 

Pushup

Complete a total of 30 Perfect Pushups or 30 Elevated Perfect Pushups

THEN

3 sets:

8 Ring Pushups

10 Overhead Tricep Extensions

 

P/PP:

Inversions are great during pregnancy, provided you are comfortable being upside down: Can opt to accumulate 60 seconds (total) of inversion on wall or box prior to push work

30 inclined / elevated push ups, pay attention to core, be sure to breathe during movement, inhale as you lower, exhale as you press

Sub DB floor press for ring push ups (avoiding too much pressure on core)

 

 

METCON

 

4 Rounds:

3 minutes on 1 minute off-

5 Burpees over Bar

5 Front Rack Lunges (ea leg)

5 Squat Snatch

 

Pick up where you left off

 

Fitness: 45/35, Power Snatch

Performance: 75/55

Open: 95/65

P/PP:

Modify burpees as needed (video on various mods coming soon!) – step over bar

Front rack lunge (pull bar from rack if belly is impeding bar path) or can use DBs in front rack – focus on stacking ribs over hips, avoid flaring of ribs

10 alternating DB hang snatch

 

 Coach’s Tip: For our HSPU/Pushup cycle people are going to get a chance to practice the movement today.  Let’s make sure we keep good form and technique and not have 1 great rep and 19 more sloppy ones. For the metcon the load is light and people should be moving fast.  Score is total reps across all four rounds.

 

Bethany M. praying to the double under gods mid-jump!

Open Gym 9a – Noon

OPEN GYM 9A-NOON!

 

NO YOGA today but come on in and make up a missed WOD, mobilize or just hang out!  Don’t do too much with your shoulders during Open Gym, though… you’re gonna need them fresh on Monday!  We also ask that if you move any equipment, please put it back right where you found it.  We’re set up for Monday’s classes so, help the coaches out and put it back in it’s place!  Thanks all!

 

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COACH ON THE MOVE!

Saturday, July 14th 2018

WOD

“The Machine”

 Every Minute on the Minute for 28 minutes:

 Minute 1- 10 Burpee Box Jumps

 Minute 2- 20 AB Mat Sit ups

 Minute 3- 15/12 Cals on the Rower

 Minute 4- 15 KB Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53

P/PP:

Minute 1-  Weighted step ups – no burpee

Minute 2- Slam balls

Minute 3- 15/12 Cals on the Rower (scale volume – focus on upright chest to avoid coning)

Minute 4- 15 KB Swings (can opt for russian)

 Coach’s Tip: We have done this workout before so it is a great way to track your progress.  If you complete the workout at RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed.  8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself.  The goal is increased work capacity, not doing what is written.

 

If you haven’t met Sarah B, take a moment to introduce yourself.  Not only is she a beast, she’s one of the nicest out there!


HAPPY BIRTHDAY COACH HOLDEN!

In case you missed it, Thursday was Holden’s birthday!  If you see him, give him a big belated Happy Birthday hug!

 

PARTNER WOD

“Double Karen”

300 Wall Balls for time

*Rest 5 minutes*

 

“Double Isabel”

60 Power Snatch for time

 

*35 min TIME CAP*

*Don’t be afraid to scale volume AND/or load!

 

Fitness-  14/10 Wall Ball, 95/65 Snatch

Performance/Open- 20/14 Wall Ball, 135/95 Snatch

P/PP:  Karen: Scale weight and / or volume – can eliminate the ‘toss’ and turn into more of a medball thruster, keeping ball in front rack position, be mindful of stacking ribs over pelvis to avoid flaring the rib cage)

Isabel: Alternating DB snatch

 

 Coach’s Tip: Two double “Girl”/Benchmark WODs back to back.  In the words of Mario, “That’saSPICYmeatball”.  Is it a coincidence that this is on Friday the 13th?! Pro-tip- Survive.

 

Birthday boy has started coaching some evening classes.  Be on the lookout for night owl Holden!

 

 

Thursday, July 12th 2018

STRENGTH

 

Three sets of the following:

8-10 Strict Pullups or 5 Negatives

8 1-Arm DB Rows (8 per arm)

20 Unbroken Pushups (use a progression where you can go unbroken)

 

METCON

 

4 Rounds for Time:

50 Doubles (start by kids room)

Burpee Broad Jump Down (25 M)

10 Push Jerks (down by office)

Burpee Broad Jump Back (25 M)

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

 Coach’s Tip: Start the day off with some Accessory Work for both our Gymnastics cycle (pushing) and our Deadlift cycle (pulling).  As always, perfect form over volume and/or weight.  Finish the day off with a very different (but fun) style of workout with some jumping and pushing.  Pick a weight for the Push Jerks that you can do unbroken even if you have to rest in the front rack position for a few seconds.

 

New dad Jesse S. rocking the barbell…

INTRODUCING PREGNANCY & POSTPARTUM TRACKS

THERE’S SOMETHING IN THE WATER!

With so many growing bellies (and new baby Covies being delivered) we are making a special effort to accommodate these amazing athletes by providing scales and modifications designed specifically for these changing bodies.  Every day there will be a posted scale (or the coach will have them to share during class) for those Covies either expecting or postpartum.  PLEASE KEEP IN MIND THAT EVERY WOMAN is different and there are no ‘universal scales’ for each phase of pregnancy or after-birth.  Just like our non-expecting athletes, each of us is built differently and our job is to help you find what works best for YOU.

Coach Maria has done an amazing job furthering her education, running postpartum classes AND sharing her knowledge with all the coaches at the Cove.  We never want someone to feel that they ‘can’t do the workout’ as prescribed and stop coming.  A healthy mama makes a healthy baby so please continue to come and know we will have something appropriate AND exciting for you to do to keep your workouts as fresh as always!  These scales will be a bit more extensive in terms of explanation in the Daily WOD and News posts as we want to provide as much context as possible.  We are thrilled to announce these scales will now be posted as “P/PP” (Pregnant and Postpartum) along with our regular FX, Performance and Open tracks.

 

STRENGTH

 

Deadlift

3-3-3-3-3

*increase weight each set

 

METCON

 

Every 4 minutes for 16 minutes:

400 M Run

15/12 Cal Assault bike

Max Toes-2-Bar

 

 Coach’s Tip: Dropping the reps for the Deadlift but working up in weight.  Just like yesterday, even though we are going heavy our focus is always on positions.  The metcon is a cardio dream!  Running, biking, and a little bit of gymnastics.  We are looking to heave at least 30 seconds of time for max reps.

 

Speaking of new additions to the Cove family, welcome Ethan!  Ashley and Dustin L. are proud parents to this cutie!

INTRODUCING PREGANCY AND POSTPARTUM SCALES!

THERE’S SOMETHING IN THE WATER!

With so many growing bellies (and new baby Covies being delivered) we are making a special effort to accommodate these amazing athletes by providing scales and modifications designed specifically for these changing bodies.  Every day there will be a posted scale (or the coach will have them to share during class) for those Covies either expecting or postpartum.  PLEASE KEEP IN MIND THAT EVERY WOMAN is different and there are no ‘universal scales’ for each phase of pregnancy or after-birth.  Just like our non-expecting athletes, each of us is built differently and our job is to help you find what works best for YOU.

Coach Maria has done an amazing job furthering her education, running postpartum classes AND sharing her knowledge with all the coaches at the Cove.  We never want someone to feel that they ‘can’t do the workout’ as prescribed and stop coming.  A healthy mama makes a healthy baby so please continue to come and know we will have something appropriate AND exciting for you to do to keep your workouts as fresh as always!  These scales will be a bit more extensive in terms of explanation in the Daily WOD and News posts as we want to provide as much context as possible.  We are thrilled to announce these scales will now be posted as “P/PP” (Pregnant and Postpartum) along with our regular FX, Performance and Open tracks.

 

 

STRENGTH

 

Take 12 minutes to find a heavy Squat Clean

 

METCON

 

For time:

12 Squat Cleans

15 Burpees

30/20 Cal Row

*1 min rest *

12 Power Cleans

15 Burpees

30/20 Cal Row

*1 min rest*

12 Hanging Squat Clean

15 Burpees

30/20 Cal Row

*Time cap 17 min…SEND IT

 

Fitness (FX): 115/75 (15 reps on the cleans)

Performance (P): 165/110

Open (O): 185/125

Pregnant/Post Partum (P/PP):

STRENGTH: 10 min EMOM

4 hang squat cleans (use DBs if belly is impeding bar path) + 10 front rack drop back lunges (can opt for body weight lunges) *The point here is to still use the movement, and change the stimulus by lowering the weight and increasing the volume and adding an additional movement to strengthen the posterior chain as an EMOM

METCON:

Cleans: (use DBs if belly is impeding bar path, scale weight + volume as necessary, can also opt for power cleans)

Burpees: 15 Burpees (modified burpees or slam balls if athlete is uncomfortable with burpees)

Row: 30/20 Cal Row (modify volume / focus on keeping chest up right versus leaning back to avoid coning)

 

 Coach’s Tip: Heavy Cleans today!!  This is a Gameday type workout.  Body should be primed from Monday to hit some big weight.  Even though it’s heavy, form should still be pristine.  The time cap for the metcon is tight but very doable if weights are chosen and broken up correctly.

 

Cathy H. rocking her front rack!

LAST CHANCE FOR CROSSFIT KIDS!

LAST CHANCE TO SIGN UP FOR CROSSFIT KIDS AT THE COVE!

 

Yes, it’s time for COVE SUMMER SCHOOL (the cool kind). CrossFit Cove Kids is a 6-week specialty program for kids 8 – 12 years old. We expose them to the joy and fun of group exercise in a safe and encouraging setting. Through CrossFit programming specifically designed for them, we are providing an fun alternative to the sedentary lifestyle that pervades our kids’ lives (a.k.a. the Minecaft/Fortnite/iPhone generation).
Our intent is to have the children learn the points-of-performance of foundational movements that have universal application; developing motor recruitment pathways and ensuring safe and efficient movement now as well as into the future. What they do and how they feel as a result, will provide them a definition of what fitness is and means to them. In addition, layering information about their bodies and nutrition will lead to an understanding can serve these young athletes for a lifetime and develop a love for fitness and community. Cove Kids classes also provide an opportunity to hone life skills such as perseverance, teamwork and working hard!
Young athletes will be exposed to the fundamental principles of CrossFit in which we demand that they develop the mechanics and consistency in various functional movements. Once a level of mastery has been attained they will then be exposed to a level of intensity that is appropriate for them. Our Cove Kids will be given to the same high levels of instruction that you can expect from the coaches of the CrossFit Cove.
The program starts Wednesday, July 11th at 6:30pm and will continue for six consecutive Wednesdays. The cost for the program is $80. If you are interested in enrolling your child or have any questions please email us at Info@CrossFitCove.com

 

GYMNASTICS

 

HSPU

10 total Negatives into a deficit (25s or 45s)

THEN

3 sets:

10 Shoulder Taps (ideally kicking up to the wall, but can go from wall walk also)

10 Overhead Tricep Extensions (1 or 2 DBs)

 

Pushup

15 Negatives into a deficit (use DBS)

*Hold body just above the ground for 5 seconds on each rep

THEN

3 sets:

8 DB Floor Press (go heavier than last week)

8 Archer Ring Pushups

METCON

 

For time:

10 Chest to Bar Pull ups

20 Sit ups

15 Thrusters

20 Chest to bar Pull ups

20 Sit ups

15 Thrusters

30 Chest to bar Pull ups

20 Sit ups

15 Thrusters

*12 min time cap

 

Fitness: Elevated/Regular Ring Rows 45/35

Performance: Pullups, 75/55

Open: C2B, 95/65

 Coach’s Tip: We are really getting into the weeds with the skill work.  We have some advanced movements for both the HSPU and Pushup groups that can easily be modified to your abilities.  This is how and when you develop the strength to get better at those movements.  The metcon is high intensity with increasing reps on the pullups.  Break them up early so you can keep them going and cut down on rest.

STRENGTH

 

12 minutes to work up to a heavy weight on the following complex:

1 Clean

1 Hang Clean

2 Jerks

 

METCON

 

For time:

50 Hang Power Clean and Jerks

*Everytime you drop the bar you must complete-

200 m run

1 rope Climb

 

Fitness: 115/75

Performance: 135/95

Open: 155/105

 

 Coach’s Tip: Some strength to start the day and get us primed for the metcon.  The metcon is a time priority style workout with a “penalty” every time you drop the bar.  Be able to break your sets up smartly so your grip doesn’t give out.  This will be a really fun one!

COVE KIDS CLASSES

 

A reminder that we are launching a 6-week series of classes for kids 8-12 years old. The class is going to be every Wednesday evening at 6:30 PM starting on July 11th. If you (or someone you know) are interested email us at info@CrossFitCove.com.  You do not need to be a member of the Cove to participate so if you have friends with kids who might be interested, pass it along!

PARTNER WOD

For time:

Run 1 Mile (400 M relay style)

THEN

2 rounds:

50 DB Step ups

____ Doubles

50 Toes to Bar

THEN

Run 1 Mile (400 M Relay style)

 

Fitness  200 Singles

Performance  75 Doubles

Open  125 Doubles

 

 Coach’s Tip: We haven’t done DB Stepups in a few weeks so make sure you are picking a load that you can maintain great posture with.  Maybe even try to partner with someone using the same weight for an added challenge.  The runs should be pretty fast paced as you have rest in between each while your partner works.