Daily WOD

Saturday, September 19th 2015

We want to thank everyone for your input in the most recent survey. We are striving for excellence at the Cove and your feedback will help us create an even greater community. Based on your feedback we have decided to add a Monday and Friday 4:30 PM class (start your weekend early with a fun partner wod). If we start seeing strong attendance with these classes we may attempt to add even more. 
We are listening to you and look forward to even more improvements over the coming weeks.

THIS IS THE  LAST WEEKEND FOR THE 8AM SATURDAY CLASS.  We’ve had very low attendance at the 8am (in fact, the average number of people as been .4).  Yes. 0.4.  We WILL have the 8a today, but moving forward the 9am will be the earliest Saturday class.

It’s been an aggressive week programming-wise (heavy on the barbell, lots of testing of the grip and longer time domains), so today we start off with a much-needed mobility WOD.  Trust us, you will get a LOT of out it!

MOBILITY WOD

 

1 Min Holding the Bottom of an Air Squat

1 Min Shoulder Distraction with a Band

1 Min of Hitting the Trap on a Barbell

 

2 Rounds

WOD

 

21-15-9

Front Rack Lunges

KB Swings

 

*400 M Run after 21-15 and 9*

 

Fitness 75/55

RX 95/65

RX+ 115/75

 

 

Kim working a heavy two rep max clean and jerk this week…
 kimoverhead

Friday, September 18th 2015

Yesterday we went all body weight, but today we go ALL BARBELL! For Friday’s WOD we take a classic CrossFit benchmark Hero WOD and turn it into a total partner experience.  DT is workout a Hero WOD in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  It is usually done as five rounds for time but we have doubled the reps and built in rest for each athlete while the other partner works.  

DT-th.jpg

 

 

PARTNER WOD

 

“Partner DT”

 

12 Deadlifts

9 Hanging Power Cleans

6 Push Jerks

10 Rounds

 

(10 Rounds Total, each person does a round then rests until the other person is done their round)

 

Fitness 115/75

RX and RX+ 155/105

 

 

Tanique with a great set up AND finish position on the Jerk!
taniquesetup
tanique overhead

Thursday, September 17th 2015

 With so many new members at the gym we thought it was worth revisiting of our gym “rules” (we try not to have ‘gym rules’ as we are all grown up and responsible people!).  But we’d appreciate it if we could adhere to the following:

 

Barbell care:  Our barbells are surprisingly very sensitive.  One thing to help keep the bars healthy is to avoid dropping bars from overhead if they are loaded with LESS WEIGHT than the weight of the actual barbell itself.  For example, one 10lb plate on each side of a women’s 35lb bar means there is 20lbs ON the bar when the bar weighs 35lb.  Try, if possible to drop this bar from waist height or lower only (not from overhead).
 
There are also ball bearings that make the bars ‘spin’ to make the bar rotate to make lifts much MORE stable and easier to perform.  If the sleeve didn’t rotate, when you do clean and press, etc. all the plates would want to rotate with the bar and that rotational force from the plates would screw up your stability. Protecting these bearings is critical to the health of our barbells.  Here’s a quick video to show how to remove the plates without damaging the bearings.

 

 

Lastly, we try not to clean up our weights and gear until the last person is finished with the workout. We completely understand if you need to leave early or class runs over, but WE WILL CLEAN UP YOUR BAR FOR YOU.  There’s nothing worst than grinding out those few last reps and feeling deflated when you see everyone done and packing up around you.  Again, feel free to leave if you have to, but we’ll deal with the clean up!
 
 

 

 

SKILL WOD
 

 

10 Perfect Push Ups (get strict on form and ROM)

4 Turkish Get Ups (2 each arm)

3 Rounds
 

WOD

 

10 Box Jumps

25/20 Calorie Row

25 Air Squats

5 Rounds

 

Fitness 14/20

RX 20/24

RX+ 24/20

 

Coach Matt warming up the athletes for the Labor Day Hero WOD…
 labordaywarmup

Wednesday, September 16th 2015

 Happy Hump Day!   The energy and effort in the gym lately has been amazing! I think we all underestimate the effect that working out in a group has on one another.  Someone could be doing less weight, modified reps and it might be their first day, but there is something special about breathing heavy and working hard together.  Keep showing up and we will continue to push each other.

 

One last reminder that all of the event photos (and all of the recent blog photos) are uploaded to our FlickR album if you want to grab a full size copy to have or share!
 

 

 

 

STRENGTH WOD

 

Take 12 minutes to find a Heavy 2 Rep Clean and Jerk

(you can drop at the top)

 

WOD

 

10 Pull ups

4 Clean and Jerks

10 Sit ups

4 Clean and Jerks

5 Rounds

 

Fitness 95/65

RX 135/95

RX+ 155/105

 
So Alex showed up for regular class on Saturday am… and we convinced him to stay and do the competition!  Here he is hanging with Wynton after they both had a long day’s work at the Cove…
 IMG_5088

Tuesday September 15th, 2105

All of the event photos (and all of the recent blog photos) are uploaded to our FlickR album if you want to grab a full size copy to have or share!

 

 

Our very own Julie Jones is a woman of many talents!  On October 4th she will be appearing in a Nora Ephron Play at HCC’s Horowitz Visual and Performing Arts Center.  Marina is putting together a group to go and we can get a discounted price of $15/ticket if we get 6 or more.  Email us if you’d like to go!  Here are some details…

 

Love, Loss and What I Wore
A Play by Nora Ephron and Delia Ephron, based on the book by Ilene Beckerman
Horowitz Visual and Performing Arts Center
Studio Theatre
October 4, 2015 at 3:00 p.m.
Directed by S.G. Kramer
A time capsule of a woman’s life: Relationships and wardrobes. This brilliant “clothesline” of monologues and ensemble pieces will be performed by many of the area’s most fabulous women (including JULIE!!)

 

Back to the workout!  We’ve been going heavy on the barbell lately so today we are doing a long burner with MOSTLY body weight movement.  And we’re baking in plenty of time to work on those double unders.  Should be a fun one!

 

STRENGTH/SKILL WOD

 

10 Ring Rows

Max Unbroken Double Unders

(Scale to working on doubles for 1 minute if you cannot do 10 unbroken)

4 Rounds

 

WOD

 

20 Min AMRAP

400 M Run

15 KB Swings

12 Burpees (touch a target)

 

Fitness 26/35

RX 53/35

RX+ 70/53

 

 
Martine conquering the Clean and Jerk ladder on Saturday!
 IMG_4928

Monday, September 14th 2015

 

Thank you again to all the athletes, volunteers and coaches who made Saturday’s Clash at the Cove such a success.  It was incredible to see our community in action and so supportive of one another.  

Another huge thank you to all who responded to the surveys we posted. We got incredible feedback and are looking to incorporate many of the suggestions into action. Stay tuned for some exciting changes and additions to the gym!
 
REMINDER: THE COVE IS HEADING TO ADVENTURE PARK!

 

So far we have over 25 people going!!!  And in case you missed it, Myrissa R. has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates.  Wow!  We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
 
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.comPlease email at info@crossfitcove.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests).  We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:

ADVENTURE PARK

 

 

 

STRENGTH/SKILL WOD

 

Overhead Squat 5/5/5/5/5

Same weight across

(Between each set 5 I’s, Y’s and T’s)

 

WOD

 

15 Toes to Bar

25 Back Squats

20 Toes to bar

20 Back Squats

25 Toes to Bar

15 Back Squats

 

Fitness (double the sit ups) 115/75

RX 135/95

RX+ 155/105

 

 
Josh trying to scare Erich with his WOD face in Saturday’s “8 Minutes with the Devil”…
 erichjosh

Sunday, September 13, 2015

OPEN GYM 9a-NOON
For those that competed it’s a good day to hit the foam roller. 

A huge thank you to everyone contributed to the “Clash at the Cove” competition. From the athletes to the volunteers to the fans, it would not have been possible without you. 

For those of you that did not compete and want give a go at one of the three wods from the competition come on in tomorrow!  Coach Brian and Marina might be there trying one or two on for size…

IMG_5096 IMG_5103 IMG_5111 IMG_5116

 

 

 

Saturday, September 12th 2015

IT’S COMPETITION DAY!
NO REGULAR CLASSES SATURDAY

 

The wait is over… it is time for the Clash at the Cove!  Due to the competition, all classes will be canceled tomorrow, but please come in and cheer on your fellow athletes or volunteer to judge.  The gym will be open on Sunday from 9a to Noon so you can get your WOD on then.  We apologize for any inconvenience this causes but this is an exciting day for the gym AND the athletes set to compete!
 
Please remember that the competition STARTS at 10am.  That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then.  Even if your heat is not first, please be here for the standards at 10am.  
Here is a flow of the events:
 

10:00 

Greetings and Standards Review

10:15

Men RX WOD 1

10:30

Men Scaled WOD 1

10:50

Female RX WOD 1

11:05

Female Scaled WOD 1

11:40

Men RX WOD 2 Clean and Jerk Ladder

12:00

Men Scaled WOD 2 Clean and Jerk Ladder

12:20 

Female RX WOD 2 Clean and Jerk Ladder

12:40

Female Scaled WOD 2 Clean and Jerk Ladder

1:10

ALL MEN (RX and Scaled) WOD 3

1:30

Female Scaled WOD 3

1:50

Female RX WOD 3

2:10 

Closing Ceremonies

 
The sun isn’t even up yet and these guys are rocking Turkish Get Ups…
 earlykbs

Friday, September 11th 2015

We hope you take a moment today to reflect on the events that occurred 14 years ago.  Each of us have our own personal memories of 9/11, but it was truly a day that unites us all.  We are so grateful to have such an amazing and supportive community, and it is even more meaningful that so many of our athletes are first responders and military personnel who provide us the freedoms we often take for granted.  We are so lucky to have all of you not just as athletes, but as friends.

 

THE COVE IS HEADING TO ADVENTURE PARK!

 

In case you missed it, Myrissa has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates.  Amazing!  We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
 
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.comPlease email at info@crossfitcove.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests).  We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:

ADVENTURE PARK

 

THE COMPETITION IS TWO DAYS AWAY!
We are so excited to have so many of our athletes competing on Saturday.  And we are certainly grateful for all of the other athletes who are volunteering to help the day run smoothly!  All of the WODs have been posted (with standards) and we will review them together all on ‘game day’.
Please know that the competition STARTS at 10am.  That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then.
Here is a flow of the events.
 

10:00 

Greetings and Standards Review

10:15

Men RX WOD 1

10:30

Men Scaled WOD 1

10:50

Female RX WOD 1

11:05

Female Scaled WOD 1

11:40

Men RX WOD 2 Clean and Jerk Ladder

12:00

Men Scaled WOD 2 Clean and Jerk Ladder

12:20 

Female RX WOD 2 Clean and Jerk Ladder

12:40

Female Scaled WOD 2 Clean and Jerk Ladder

1:10

ALL MEN (RX and Scaled) WOD 3

1:30

Female Scaled WOD 3

1:50

Female RX WOD 3

2:10 

Closing Ceremonies
 
NO PARTNER WOD TODAY!

STRENGTH/SKILL WOD

 

Overhead Squat 3/3/3/3
with a 5 Second Pause
Take 5 Min to Work on Mobility for OHS 

 

WOD

 

50 Double Unders

21 Deadlifts

50 Double Unders

15 Deadlifts

50 Double Unders

9 Deadlifts 

 

Fitness 185/125 100 Singles 
RX 225/155 50 Doubles 
RX+ 245/165 75 Doubles

 

 
Coach Matt and Andy working on the finer points of Overhead Squats…
 mattandy

Thursday, September 10th 2015

THE COVE IS HEADING TO ADVENTURE PARK!

 

Myrissa R. has generously arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates.  Amazing!  We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
 
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.comPlease email at info@crossfitcove.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests).  We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:

ADVENTURE PARK

 

 FRIDAY IS THE LAST DAY FOR THE SURVEY!
Thank you to all who have responded! And for those of you who haven’t yet, we have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture.  This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions).  We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym.  Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away!  You’re honest feedback is critical, so this survey is ENTIRELY anonymous.  If we are going to grow and keep the interests of our members at the forefront, want to know it ALL!  Thank you advance for your time AND constructive feedback!

 

clash logo
And for those of you competing in the Clash at the Cove… here is workout number 1!

 

 
DRUMROLL PLEASE… 

 

WORKOUT 1

“Race to the Rope”

Men:

Clock will be set for 11 minutes.  
In 11 minutes the athlete must complete the following tasks:
 
Part I
500 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
 
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.  
For the scaled division – max unbroken single under in the remaining time.
 
The entire event will be weighted with Part I having twice the value of Part II
 

Females:

Clock will be set for 11 minutes.  
In 11 minutes the athlete must complete the following tasks:
 
Part I
400 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
 
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.  
The scaled division will attempt to get as many unbroken single unders in the remaining time.
 
The entire event will be weighted with Part I having twice the value of Part II

 

 

 

Row: On 3-2-1 “Go” the Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” The Athlete must row until 500M are achieved and they must not let go of the handle until the monitor says 500M.

Double Unders:  This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

 

STRENGTH/SKILL WOD

 

Clean Complex 

Every 90 Seconds for 15 Minutes 

1 Power Clean + 1 Low Hang Power Clean +  1 High Hang Power Clean 

 

(High = above mid thigh)

(Low = just above the knee)

 

 

 

WOD

 

15 Hanging Power Cleans 

15 Bar Facing Burpees 

3 Rounds

 

Fitness 115/75

RX 135/95

RX+ 155/105

 
 
Larry working hard through two minutes of Front Squats on Wednesday morning…
 larryfrontsquat