Daily WOD

Saturday 1/11/2020

WOD

 

For time:

__ Rope Climbs

150′ HS Walk

60 Wall Balls

 

__ Rope Climbs

100′ HS Walk

40 Wall Balls

 

__ Rope Climbs

50′ HS Walk

20 Wall Balls

 

Time Cap: 20 min

 

Fx: 6/4/2 Rope Climb Scales, Dolly HS Walk, 14/10 Wall Ball

P: 4/3/2, 20/14 Wall Ball

O: 3/2/1 Legless, 20/14 Wall Ball

 

Coach Maria’s Tips:  For the (regular, not legless) rope climbs – the goal is to get up the rope in 3-4 pulls or less – focus on pulling the knees to chest and secure your footing and to maximize your distance for each pull. Handstand walks will be the biggest hang up for most people on this workout – focus on controlling your breathing, keeping tension throughout your core as you will likely feel core fatigue after the rope climbs. Because of the shoulder-heavy nature of this WOD and the volume of wall balls, I recommend really emphasizing the hip drive out of the bottom of the wall ball – use your legs to launch the ball as much as possible so you don’t have to rely on strict pressing strength.

Friday 1/10/2020

PARTNER WOD

 

“Misery loves company Kalsu edition”

 

200 Thrusters

 

*At the top of every minute, you must do 5 burpees before starting the thrusters

 

*Alternating rounds with partner like this:

P1 does the burpees in the round, P2 does the thrusters in the same round

Next round P2 does the burpees for the next round, and P1 does the thrusters in that same round, etc etc

 

Time Cap: 30 min

 

Fx: 95/65

P 115/75

O: 135/95

 

Coach Katie’s Tips:  In order to get all 200 Thrusters in under the 30 minute time cap you and your partner will need to do 6.67 Thrusters each round. You’re going to be going straight from Thrusters into Burpees before that glorious rest. Drop the bar and knock out those Burpees quickly to give your partner enough time to get in a good set of Thrusters. If you know Burpees aren’t your jam, or realize part way through that this is basically becoming a Burpee EMOM, scale the number of Burpees you are performing between each set so you have adequate time (and breath) for the Thrusters.

Thursday 1/9/2020

WOD Part 1

 

For time:

21-15-9 reps of-

Bar MU

Hang Power Clean

 

Time Cap: 14 min

 

Fx: 1:1 J-Hook Row + Pushup (do all J-hook row reps and then all pushup reps), 95/65

P/O: 115/75

 

 

**4 min rest**

 

WOD Part 2

 

For time:

40 Bar Facing Burpee

30 Hang Power Clean

40 Front Squats

 

*same weight as Part 1

 

Time Cap: 10 min

 

Coach Mattie’s Tips: 

Break Muscle-Ups to small sets so you don’t fail, small sets of 3-5.  The Hang Power Clean weight is light so break up in to larger sets like 11,10 first round, second round 8/7, then third round go unbroken or 5/4.  Remember it’s a lot of shoulders so be smart in choosing.

Time for second Metcon is very aggressive.   You can’t spend a lot of time away from the movement, so we are looking for constant movement.  Bar facing burpees just keep moving through them as they will take time. Rest at the bottom of the burpee, but don’t stop. Once completed immediately move on to the Hang Power Clean.  Large sets-15/15.  The Front Squats are going to hurt. Breathing is already taxed so smaller sets of 5/10.

ROWING CHALLENGE RESULTS & UPCOMING EVENTS!

2019 ROW CHALLENGE FINISHERS!

A HUGE congratulations to all who took on the 2019 Cove Rowing Challenge (or combo bike).  The goal is to log extra work during those critical holiday weeks where temptations typically prevail. By finding your way to the gym and spending time on the erg or bike you are making a wonderful choice to put yourself and your fitness first and foremost.   THAT is the ultimate gift during a hectic holiday season.  Even if you didn’t finish but logged some extra meters, congrats are in order.  With a shortened window between Thanksgiving and New Year’s, it was a daunting task. And we congratulate the 16 athletes (those checked, plus Shontina!) who completed all 100,000 meters.  Well done!

 

UPCOMING EVENTS AT THE COVE
Mark your calendars for the 5th annual Babes Barbells and Brunch ON 1/26 AT 11AM. We will be hitting a workout at 11, then having brunch immediately after. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice. Once we get a good head count we likely will post some sort of dish sign up sheet so no one is bringing too much. This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.  More details to come!
SAVE THE DATE!!!!!!   FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!
We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now!  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.

 

clash-logo
Saturday, March 28th will be our annual IN HOUSE COMPETITION!  As you know, when CrossFit moved the Open to the fall, this disrupted our ‘regular’ in-house competition timing, but alas, we’ve moved it to when the Open once was!
The Clash at the Cove is meant for EVERYBODY at the gym and is  a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space.  So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to new level.  And if you didn’t, we hate to tell you, but you compete with yourself every day.  So, technically you have zero excuses!
The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness.  Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year!  We will be releasing standards, competition structure and more information shortly.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  
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 and equipment managers!  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.  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! 
But for now, MARK YOUR CALENDARS!!!!!!! 

 

WOD

 

“Juicy Legs”

4 rounds-

20 Front Rack Lunges

20 Deadlifts

20/15 Cal Row

 

Time Cap: 22 min

 

Fx: 95/65

P/O: 115/75

 

ACCESSORY

 

3 rounds-

12 Barbell Good Mornings

15 1.5 Back Squats (barbell only)

 

Coach Holden’s Tips: Definitely going to feel the leg pump today. Since the barbell is relatively light go for big sets on the Lunges and DLs. Use the row as recovery (ie slow strong pulls + focus on your breath) to lower your heart rate and prepare yourself for the next round of barbell work. If you skip out on the accessory you’ll be missing some major #glutegainz. Those 1.5 back squats are the truth!

 

Coach Katie dropping knowledge bombs on a busy Saturday class…

Tuesday 1/7/2020

BARBELL CLUB

Our next barbell club cycle starts today at 7:30 PM. We have two spots remaining if anyone is interested in joining the group. The classes will be Tuesday at 7:30 PM and Saturday’s at noon.

COVE 2020 NEWS AND NOTES

 

Starting the New Year often begins with self-reflection and goal setting for the coming year.  And here at the Cove, we’re doing a lot of that!  Over the last several weeks we have delved deep into the gym and coaching surveys and have had multiple meetings (with all our coaches, many athletes and each other) to set a game plan for the coming year. 

We are excited to that we are building from such a strong base.  Your enthusiasm for this place, its coaches and the programming is wonderful — and while we celebrate and revel in that for a moment, our job is to keep making things better.  We take “the best hour of your day starts now” to heart and want to deliver that to perfection time each time you pass through that threshold.

We’ve already started implementing some things based of the feedback but wanted to share some of the top-line commentary and what we are doing to address it.  Before we dive in we have some news about some life changes for some of our coaches we want to share.  As most of you know, Coach Josh got a new job (and starts tomorrow!).  And as Josh sorts out his schedule, he’ll still will be the large presence he always is. but it might not be at the same times or as often for now.  But once he finds his groove with his new gig, he’ll be back full force!

The other big news is that Coach John is taking a full time job as an administrative assistant to project management at a company called WE Bowers.  John will continue with a significant amount of coaching hours here at the Cove, so the impact you all will feel should be nominal. Even though titles may change, him being core to this place will not.

Behind the scenes, however, we will be re-balancing his workload and ideally finding a longer-term solution for his role. Again, you should not feel any real changes during this transition (except maybe seeing Marina and Brian coaching on the floor more often)!

Getting back to some other exciting changes ahead, here are highlights of things we are focusing on over the next weeks and months.  We will expand on these in much more detail over the coming days and weeks, but here’s a sense what we heard and what’s to come!

PROGRAMMING:  The overwhelming sentiment is that the programming feels fresh, exciting and challenging.  Coach Daniel has been an incredible partner to us and we love that you feel the difference from a year ago.    We will be adding more training cycles (i.e. strength, conditioning, skill, etc.) and will be sharing more on intended stimulus and how to attack the workouts. The Coach’s Tips seem to be a hit, but it’s clear you want more!  We will also be adding several specialty clinics to the schedule so there will be even more ways to get those gains!

NUTRITION:  Eating to perform is such an important part of finding success here.  We will be adding more nutritional content to the blog, Cove Club posts and more.  It’s clear you crave more information about how to eat well and we promise to serve it up (yes, pun intended).

CLASS TIMES:  We’ve had requests for additional class times (primarily adding more 3:30 classes) and this is something we are taking under consideration.  We make crucial class and coaching decisions based on attendance as recorded by Wodify, so PLEASE sign into class EVERY TIME.  Even if you don’t submit a score please just sign into the hour you attend so we can weigh all factors as we adjust schedules!

EQUIPMENT: We always love adding new toys to the box and we continue to do so.  We added several new plates, D-Balls, barbells, rings, dumbbells, clips (a crowd favorite!) and there’s more to come (insert evil laugh here).

CLASS STRUCTURE:  The great news is that most of you are happy with the overall structure of the class, but there are certainly areas to improve upon.  Warm ups and cool downs continue to be a priority for most of you and we will do our best to ensure the most thorough experience for your safety and athletic growth.

MORE BLOG CONTENT:  In addition to the expanding the Coach’s Tips and Nutrition content, we are working on using the blog to connect us more through sharing news, events and stories.  We’ll be bringing back Wednesday Wins as a way to highlight our athlete’s success and keep us all inspired to do more.

The above is only a highlight of what’s to come and again, we’ll be sharing updates and changes as we have them. The great news is we are starting with a solid foundation. And we can’t wait to continue to build an amazing place for you to call home!

 

STRENGTH

 

Strict Press

5-5-5-5-5

*Increase weight every set, so choose weight wisely

 

Time Cap: 13 min

 

WOD

 

AMRAP in 14 min:

10 Push Press

35 DU

9/7 cal bike

 

Fx: 75/55, 2:1 Singles

P: 95/65

O: 115/75

 

Coach Madison’s Tips: 

Strength: Strict press jump from simple to impossible very quickly, so take small jumps and legitimate rests between sets. Don’t fully relax or disengage your core/muscular tension at the bottom of each rep or it will be difficult to finish a heavy 5.

Metcon: Classic breather- Pick a weight that you can do 10 unbroken, make sure to center your breathing and mind before you start the dubs, and hold the bike at a moderate pace. Time your first round and try to keep each round consistent.

LOOKING FORWARD TO A GREAT 2020!

COVE 2020 NEWS AND NOTES

 

Starting the New Year often begins with self reflection and goal setting for the coming year.  And here at the Cove, we’re doing a lot of that!  Over the last several weeks we have delved deep into the gym and coaching surveys and have had multiple meetings (with all our coaches, many athletes and each other) to set a game plan for the coming year. 

We are excited to that we are building from such a strong base.  Your enthusiasm for this place, its coaches and the programming is wonderful — and while we celebrate and revel in that for a moment, our job is to keep making things better.  We take “the best hour of your day starts now” to heart and want to deliver that to perfection time each time you pass through that threshold.

We’ve already started implementing some things based of the feedback, but wanted to share some of the top-line commentary and what we are doing to address it.  Before we dive in we have some news about some life changes for some of our coaches we want to share.  As most of you know, Coach Josh got a new job (and starts tomorrow!).  And as Josh sorts out his schedule, he’ll still will be the large presence he always is. but it might not be at the same times or as often for now.  But once he finds his groove with his new gig, he’ll be back full force!

The other big news is that Coach John is taking a full time job as an administrative assistant to project management at a company called WE Bowers.  John will continue with a significant amount of coaching hours here at the Cove, so the impact you all will feel should be nominal. Even though titles may change, him being core to this place will not.

Behind the scenes, however, we will be re-balancing his workload and ideally finding a longer-term solution for his role. Again, you should not feel any real changes during this transition (except maybe seeing Marina and Brian coaching on the floor more often)!

Getting back to some other exciting changes ahead, here are highlights of things we are focusing on over the next weeks and months.  We will expand on these in much more detail over the coming days and weeks, but here’s a sense what we heard and what’s to come!

PROGRAMMING:  The overwhelming sentiment is that the programming feels fresh, exciting and challenging.  Coach Daniel has been an incredible partner to us and we love that you feel the difference from a year ago.    We will be adding more training cycles (i.e. strength, conditioning, skill, etc.) and will be sharing more on intended stimulus and how to attack the workouts. The Coach’s Tips seem to be a hit, but it’s clear you want more!  We will also be adding several specialty clinics to the schedule so there will be even more ways to get those gains!

NUTRITION:  Eating to perform is such an important part of finding success here.  We will be adding more nutritional content to the blog, Cove Club posts and more.  It’s clear you crave more information about how to eat well and we promise to serve it up (yes, pun intended).

CLASS TIMES:  We’ve had requests for additional class times (primarily adding more 3:30 classes) and this is something we are taking under consideration.  We make crucial class and coaching decisions based on attendance as recorded by Wodify, so PLEASE sign into class EVERY TIME.  Even if you don’t submit a score please just sign into the hour you attend so we can weigh all factors as we adjust schedules!

EQUIPMENT: We always love adding new toys to the box and we continue to do so.  We added several new plates, D-Balls, barbells, rings, dumbbells, clips (a crowd favorite!) and there’s more to come (insert evil laugh here).

CLASS STRUCTURE:  The great news is that most of you are happy with the overall structure of the class, but there are certainly areas to improve upon.  Warm ups and cool downs continue to be a priority for most of you and we will do our best to ensure the most thorough experience for your safety and athletic growth.

MORE BLOG CONTENT:  In addition to the expanding the Coach’s Tips and Nutrition content, we are working on using the blog to connect us more through sharing news, events and stories.  We’ll be bringing back Wednesday Wins as a way to highlight our athlete’s success and keep us all inspired to do more.

The above is only a highlight of what’s to come and again, we’ll be sharing updates and changes as we have them. The great news is we are starting with a solid foundation. And we can’t wait to continue to build an amazing place for you to call home!

 

STRENGTH

 

Establish a heavy single Back Squat

Cap: 16 min

 

WOD

 

3 rounds-

30 Wall Ball

20 KB Swings

10 Burpee Pullup

 

Time Cap: 14 min

 

Fx: 14/10, 35/25, Burpee to a target

P: 20/14, 53/35

O: 20/14, 70/53

 

Coach Daniel’s Tip & Stimulus:  

Strength: Work up to as heavy as possible but also don’t feel bad if you don’t PR today because that’s not necessarily the goal for the workout.

MetCon: Don’t ever get to the point where you are redlining and be in control of your heart rate by using smaller manageable sets but minimize the length of your rest time.

Nothing like a good partner row!

Saturday 1/4/2020

STRENGTH

 

14 minutes to work on the following complex:

1 Power Snatch + 1 Hang Power Snatch

*increase as desired

 

WOD

For time:

30 Hang Power Snatch

30/24 Cal Bike

30 Overhead Squat

Remaining Time (and score): Max Bar MU reps

 

Time Cap: 12 min

 

Fx: 75/55, J-Hook Row

P: 95/65

O: 115/75

 

Coach’s Tip: Skill work for the Power Snatch for our Strength portion.  Focus on catching the barbell lower than normal but still above parallel.  Looks to choose a weight for the metcon that you can do 5-10 reps of at a time with the Hang Power Snatch and Overhead Squats.

Friday 1/3/2020

REMINDERS

Barbell club starts this Tuesday. We have 3 spots remaining. You can signup for the barbell club at this link or you can email us at info@crossfitcove.com if you want more information.

Cove Kids starts Sunday with kids age 4 to 7 from 9 to 9:45 and kids age 8 to 11 from 9:45 to 10:30. If you are interested in purchasing a 5 class punch cards for $75 or have any other questions then just email us at info@crossfitcove.com

There will be no yoga this weekend. Due to low attendance, we are going to have yoga only on the last Sunday of every month. If interest picks up we will add more classes back. We are also looking to add more recovery and yoga field trips and speciality workshops in the future.

PARTNER WOD

 

AMRAP in 30 min:

1000 m Row

100 Wall Balls

80 Pullups

60 HSPU

40 Push Press

20 Bar Facing Burpees

 

Fx: 14/10, J-Hook Row, Piked Pushup, 75/55

P: 20/14, 115/75

O: 20/14, 135/95

 

Coach’s Tip: Endurance style Partner WOD.  Rest time for either partner probably shouldn’t go more than 1 minute (except for the row).  Pick weights that will allow you to do around 10 reps for Wall Balls and Push Press.

A NEW YEARS GIFT

 

FREE NUTRITION PLANS

As we look to the new year’s fitness goals we also have to consider how our nutrition will support us in achieving those goals.  In an effort to give you some direction on what your diet might look like, Coach John is providing a personalized eating template with the assistance of the fine people at Precision Nutrition.  We are big fans of the scientific and behavioral approach of Precision Nutrition and they recently developed a great hand portion/macro calculator tool. It gives you a personalized report on how you should eat depending on your goals, eating preferences, and personal statistics. It also combines the Hand Portion measuring tool with the Macronutrient measuring tool (or “macros”) to show you how much food your specific macro numbers would look like.  Here is an example of the one of these guides 

If you are interested in getting one for yourself, just email Coach John at John@CrossFitCove.com

STRENGTH CONDITIONING

EMOM in 10 min:

_ Deadlifts + _Box Jumps

Fx: 6/6, 135/95

P: 7/7, 185/125

O: 8/8, 225/155

WOD

AMRAP in 14 min:

6 Dball over shoulder

50 DU

6 Deadlifts

 

Fx: 155/105, 50/30, 2:1 Single

P: 225/155, 70/50

O: 275/185, 100/70

 

Coach’s Tip: For the Strength Conditioning we are looking to do Deadlifts wither unbroken or 2 quick sets at the max.  Pick a weight that will achieve that stimulus.  Then, go a little heavier on the Deadlifts for the metcon.

Wednesday 1/1/2020

HAPPY NEW YEAR

Open Gym 11am-2pm

 

Coach’s Tip: New Year means new goals.  Write your new goals up on the Goal Board.  Make sure they are S.M.A.R.T. Goals (Specific, Measurable, Achievable, Realistic, Time-Based).