CrossFit Cove

For tomorrow’s strength session, we are excited to add a new item to our repertoire, the bench press. This has been a movement that was originally frowned upon in the CrossFit community as it wasn’t considered a very functional movements (any exercise down lying down doesn’t seem valid in the real world) but over the years we have seen the value of this movement.  It has even gotten to the point where it is being tested by the top CrossFit athletes in competition.

CrossFit has focused very much on overhead movements such as jerks and overhead squats as they lead to the development of the midline (core strength) and mobility.  The bench press allows us to balance our vertical pressing with horizontal pressing.  Programmed and taught correctly, the bench press will allow you to develop scapular control which is so important in the shoulder as well as strength gains in all the pressing muscles.

And finally, which should not be underestimated but it’s just plain fun. There is nothing like a group of athletes gathering around a bench, chatting it up while they are working to develop fitness for a lifetime.

This Saturday, we will be having our traditional “12 Days of CrossFit” workout. It’s like any other workout but with a holiday flare.  We will have a single class on Saturday at 9 AM and expect it to be a big community class with multiple heats for the workout.

We are also going to make it a potluck breakfast event after, so we encourage you if possible to bring something to share with your fellow Covies. After finishing the workout, we encourage you to come to hang out with your fellow athletes and spread holiday cheer with one another.

The “12 Days of Christmas wod is executed like the song “The 12 Days of Christmas,” completing each exercise in ascending order then work back down to 1, adding one exercise per round. 

1 Burpee

2 Toes-to-Bar

3 Kettlebell Swings 53#/35#

4 Hang Cleans #95#/65#

5 Push Press 95#/65#

6 Front Squats 95#/65#

7 Push Ups

8 Sit Ups

9 Wall Balls 20#/14#

10 Box Jumps

11 Pull Ups

12 HSPU

We know the holidays are about family and we like to think that part of your family is here at the Cove.

And finally, below are our hours for the upcoming holidays.

Although Clash at the Cove is our favorite competition, another great one is the Battle of Baltimore at CrossFit Federal Hill. Geo Rockwell runs a fantastic event and this year they are doing three-person mixed gender.  This year they are doing an RX, scaled, and masters (35+) division. You can find out more information here.