Daily WOD

Coach Chris is BACK!!!

HE’S BAAACK!

 

Our proud father of TWO kiddos is back at it coaching at the Cove starting Monday.  Coach Chris will take on the 6:30pm class, so come on in and give him a warm welcome back!


 

STRENGTH

 

6 x 2 Back Squat @90-95% of 1RM

*same weight across

 

WOD

 

8 Rounds for Time:

12 Goblet Squats

12 KB Swings

12 Sit up

*15 min Time Cap

Fitness: 35/26

Performance: 53/35

Open: 70/53

 

 Coach’s Tip: Let’s get HEAVY!  High percentage work for our Back Squat cycle for low reps.  Focus on your positioning and depth.  For the metcon, we are looking for CONSTANT MOVEMENT.  That means being able to do all sets unbroken with super short transition time between movements.  Looking to spice up your situps?!  Do them Strict (no use of the hands) or with Straight Legs and tough your toes (helps practice folding at the waist and stretching the hamstrings out for T2B).

 

Justin P. rocking some shoulder to overhead!

STRENGTH

 

8 min EMOM (build up in load)
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS

 

WOD

 

3 Rounds for Time:

75 Air Squats

25 Hanging Power Snatch

Fitness: 45/35

Performance: 75/55

Open: 95/65

 

 Coach’s Tip: Some technical work for the Snatch during the strength into a good metcon.  The load for the WOD should be super low so you should be ripping out sets of 15+ on the first round.  Timing wise it should not be over 15 minutes.

PARTNER WOD

 

22 min AMRAP:

5 Pull ups

10 Shoulder to Overhead

15 KB Swing

*Partners alternate rounds.

Fitness: 95/65

Performance:115/75

Open: 135/95

 

 Coach’s Tip: Classic triplet with movements you have all done before.  Shoulder to Overhead means just get the barbell from your shoulders to over your head in any fashion- Strict Press, Push Press, Push Jerk, Split Jerk.

Memorial Day Murph

For those of you who haven’t read the details on Memorial Day Murph, PLEASE READ THE BELOW!  It is filled with critical information to make the day a success for you.  If you are contemplating doing Murph as a partner WOD but don’t have a buddy  lined up, we have a sign up board at the front of the gym (by the Wodify station).   Just sign your name there and we’ll make sure you have a great teammate with whom you can enjoy the day!

 

May 28th: Memorial Day Murph 10am

Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some three years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run.  We offer lots of versions of this workout to make it approachable to any athletes (see below) so don’t let this scare you away!  This is meant to be a day for community and remembrance and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Now that we are just under two weeks out, it’s time to start thinking about your game plan.

To that end, we ask that everyone comes that day with a game plan and STICKS TO IT.  We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later.  Here are some ways to think about tackling the workout itself:

  • Break up the reps in easy bit sized pieces.  Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
  • For most, the PUSH UP is the first to fail.  If this is an area of weakness for you, consider breaking up the push ups even more.  Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
  • Consider doing “TEAM MURPH”.  Find two or three friends (or we can pair you up) and split the volume.  For those of you who love partner WODs, this is a super fun way to attack the day!
  • HALF MURPH is a great option as well.  You can cut the runs to 800’s and then hit 50, 100, 150 reps.  We still STRONGLY advise you break up the reps it smaller sets!
  • Or you can just do it as an AMRAP.  Let’s say 30 minutes is a good “feeling” time cap for you.  Go for a run then do a 10 or 12 minute “Cindy”.  Then hit another run!  Cap yourself at 30 minutes.

We want you to have FUN and work within your own capacity … and the possibilities to make that happen are endless!  Talk to us or any coach and we’ll figure out a plan that works for YOU.

 

 

WOD

 

For time:

5 Front Squats

20 Sit ups

800 m Run

5 Front Squats

20 Sit ups

600 m Run

5 Front squats

20 Sit ups

400 m Run

5 Front Squats

20 Sit ups

200 m Run

Fitness: 115/75 (10 Front Squats)

Performance: 165/110

Open: 225/155

 

 Coach’s Tip: Today we go heavy with a run (or row or bike if you can’t handle the drizzle)! The front squats should be a challenge each and every set.  No GHDs today.  FLY through the situps and keep the pace high on the run!

 

Cristi S. crushing it per usual!

MEMORIAL DAY MURPH DETAILS

May 28th: Memorial Day Murph 10am

Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some three years ago.  If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.

It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run.  We offer lots of versions of this workout to make it approachable to any athletes (see below) so don’t let this scare you away!  This is meant to be a day for community and remembrance and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.  Now that we are just under two weeks out, it’s time to start thinking about your game plan.

To that end, we ask that everyone comes that day with a game plan and STICKS TO IT.  We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later.  Here are some ways to think about tackling the workout itself:

  • Break up the reps in easy bit sized pieces.  Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
  • For most, the PUSH UP is the first to fail.  If this is an area of weakness for you, consider breaking up the push ups even more.  Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
  • Consider doing “TEAM MURPH”.  Find two or three friends (or we can pair you up) and split the volume.  For those of you who love partner WODs, this is a super fun way to attack the day!
  • HALF MURPH is a great option as well.  You can cut the runs to 800’s and then hit 50, 100, 150 reps.  We still STRONGLY advise you break up the reps it smaller sets!
  • Or you can just do it as an AMRAP.  Let’s say 30 minutes is a good “feeling” time cap for you.  Go for a run then do a 10 or 12 minute “Cindy”.  Then hit another run!  Cap yourself at 30 minutes.

We want you to have FUN and work within your own capacity … and the possibilities to make that happen are endless!  Talk to us or any coach and we’ll figure out a plan that works for YOU.

 

 

STRENGTH

 

5-5-5-5-5 Deadlift (w/ 3 second descent each rep)

*increase weight each set

 

WOD

 

4 Rounds for Time:

10 Power Cleans

15 Box Jump Overs

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

 Coach’s Tip: Some accessory work today for our Back Squat cycle with eccentric deadlifts.  Fast on the way up then slow on the way down.  Grip strength gets pretty taxed here.  The WOD should be fast and hard.  10 minute time cap.

 

Welcome back Allen L.  So great to have him back at the Cove!

Mobility May Week 3 & Hydration Challenge!

 

MOBILITY MAY WEEK THREE!

 

As you know, to celebrate the arrival of May, we are dialing in on our mobility!  We want EVERYONE to participate in this easy challenge by working on mobility EVERY day for the entire month.  Each week we have mobility “homework” that needs to be done each day.  Not only will these drills help with your training here at the Cove, they will serve you well in all other aspects of life.  These will be simple mobility drills that you can do at home or at the gym (or even at work!).  Week One was holding 5 minutes per day at the bottom of a squat, Week Two was 5 minutes of Shoulder/Thoracic Spine stretching, and Week Three is…

Ankle Mobility

Spend 2-3 minutes on each ankle

TWO WEEK HYDRATION CHALLENGE! 

As you know, Murph is just two weeks away, and nothing is more critical to success for that particular WOD than good hydration (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a Miller Lite when it’s over!  It means hydrating your body over time leading up to AND AFTER the workout with WATER.  Without proper hydration, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days).

For the next two weeks we are asking EVERYONE to drink half of their body weight in ounces of water each day!  That includes the 11 days leading up to Murph and the three days after.  To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, a 200 pound man should drink 100 ounces of quality water each day!  We will be doing bathroom checks on the morning of Murph to ensure your pee is clear before you do the workout.  Kidding on that one, but we are serious — you MUST hydrate.

We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL.  We move more, sweat more and lift more than the average bloke and our bodies need more than, well,  the average.  Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.

And don’t forget all the other great stuff it does for us!  It aids in  good digestion, getting waste and toxins from your body, increases energy and can ward off disease.

Just ask any of the participants from the last two nutrition challenges — we’ve all done it.   It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused!).

3-2-1 GO H2O!

 

WOD

 

12 min AMRAP:

10 Bar Muscle-ups (O) or 20 Burpee Pullups (P/F)

100 Double Unders

50/40 Cal Row

 

Fitness-  Burpee Jumping Pullups, 100 Singles

Performance-  20 Burpee Pullups

Open-  10 Bar Muscle-ups

 

SKILL WOD

 

Every 3 minutes for 12 minutes:

8-10 Chin ups

10 Bent Over DB Rows (2 DBs)

Max Push ups in 30 Seconds

 

Coach’s Tip:  We hit some skill work after the WOD today to mix it up.  For the muscle ups we are scaling with 20 burpee pull ups.  If you don’t have a pull up, no worries… we will hit jumping pull ups.  Grab a box or plates and do a burpee, then step up and do your jumping pull up!

Coach Brian hitting a class and getting bendy. Happy Mobility May!

 

Hydration Challenge

TWO WEEK HYDRATION CHALLENGE! 

As you know, Murph is just two weeks away, and nothing is more critical to success for that particular WOD than good hydration (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a Miller Lite when it’s over!  It means hydrating your body over time leading up to AND AFTER the workout with WATER.  Without proper hydration, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days).

For the next two weeks we are asking EVERYONE to drink half of their body weight in ounces of water each day!  That includes the 11 days leading up to Murph and the three days after.  To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, a 200 pound man should drink 100 ounces of quality water each day!  We will be doing bathroom checks on the morning of Murph to ensure your pee is clear before you do the workout.  Kidding on that one, but we are serious — you MUST hydrate.

We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL.  We move more, sweat more and lift more than the average bloke and our bodies need more than, well,  the average.  Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.

And don’t forget all the other great stuff it does for us!  It aids in  good digestion, getting waste and toxins from your body, increases energy and can ward off disease.

Just ask any of the participants from the last two nutrition challenges — we’ve all done it.   It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused!).

3-2-1 GO H2O!

 

STRENGTH

 

6 x 3 Back Squat

*same weight across, go heavier than last week

 

WOD

 

Every 2 minutes for 12 minutes

200 M Run

Max Unbroken Thrusters (One set per round – if you drop the bar that set is over)

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

 Coach’s Tip: This is the 6th week of our back squat cycle.  Lets dial it in when the weight is heavy.  Good form and technique.  For the metcon you should have about 30 seconds of thrusters.  It is one set of max unbroken so you should focus on holding onto the bar and doing bigger sets.

 

Ethan looking strong and focused overhead…

Happy Mother’s Day!

HAPPY MOTHER’S DAY AND HAPPY OPEN GYM! 

Come on in for an impromptu Mother’s Day WOD going down at 10:30a Sunday during Open Gym. Sleep in and still make those brunch or lunch plans later! Open Gym will still run from 9a to Noon as always.  Monday will be a mix of squats, running and thrusters, so if you’re working on strength during Open Gym, we recommend staying away from squatting!

GYMNASTICS

 

Spend 10 minutes working on T2B

 

WOD

 

4 Rounds for Time:

50 Double Unders

400 M Run

15 Front Squats

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

 Coach’s Tip: 

Got some great skill work today.  We have allotted time specifically to work on some gymnastics, this time being Toes-to-Bar.  We get to put some of the coach’s new knowledge to good use.  Finish off with a simple metcon.  Not to much thinking, just keep going.