CrossFit Cove

If you haven’t been following the Cove Instagram channel, we are going to encourage you to do so. She has been posting lots of great nutritional information lately and you don’t want to miss out.

We are looking to do a nutrition challenge very soon, so look for more information to come.

After a short hiatus, we are excited to announce that we restarting our Cove Kids program.   We are firm believers that fitness (particularly through the CrossFit methodology) can have life changing effects on the happiness and well-being of people off all ages.  This has been a mission of the Cove and we are so happy that we can once again share this benefits with our youth.

The Cove Kids program will be headed up by one of our very own athletes now turned youth coach, Tracy Hayden. Tracy has been a lead coach for the Bullseye Running Club and is passionate about helping younger athletes find their love of fitness and sport. In her passion for CrossFit, she has completed her CrossFit Level I certification so she can broaden her youth coaching expertise to the world of functional movements.  She has been developing this program for several months and we are so excited to be launching it in the coming weeks.

To better serve the kids, we are going to be offering classes for TWO separate age groups. One class hour will be for ages 6-8 and there will be a separate class for 9-12-year-olds (these ages are general guidelines and there is some wiggle room). The younger group will be focused on functional movements with an emphasis on the fun and rewarding aspects of fitness. The older athletes will also be focused on the “fun” aspects of a CrossFit class as well but will be exposed to more complicated movements and skills.

The general goals of the Cove Kids program consist of children learning basic foundational movements, developing motor recruitment pathways, and ensuring safe and efficient movements that carry into their daily lives. We see this as an opportunity to expose these athletes to many aspects of fitness (strength, power, speed, quickness, coordination,  endurance, etc. ) that build a foundation for them to have success in not just sports and athletics, but in life.

The is a 6-week program starting on November 13th and continuing through December 18th, with classes on Sundays at 1 PM (6-8-year-olds) and 2:30 PM (9-12-year-olds). The cost of the program is $100 for kids of Covies and “friends of Covies” (referrals). The non-member cost is $120.  If you are interested in being part of the program (or know someone who might be) email us at info@crossfitcove.com or sign up HERE.

Although Fridays are normally reserved for Partner workouts, this week we are going to switch it up and have our weekly partner workout on Saturday. We are going to look to do is occasionally following the CrossFit prescription of constant variety in our workouts.

We have a great workout planned for this Friday.

DR. EVIL

10 Rounds x AMRAP 2:

15/12 Calorie Bike

Max Burpee Box Jumps

Rest 1 Minute Between Rounds

*Score = Total Burpee Box Jumps

FX: 12/9 Cal, 20/18

RX: 15/12 Cal, 24/20

We have had some really great attendance over the past couple of weeks with our Saturday classes and we couldn’t be more excited about that. With that said, in an effort to help out our coaches we ask that you reserve your class time prior to EVERY class. The coaches make lesson plans prior to class trying to understand the number of athletes and the demand for equipment.

We also note that a lot of people have been coming in early to do the Saturday workout at 8 AM (or earlier)n to get a head start on a busy weekend. We love that and continue to encourage that, so we also added an 8 AM spot on Wodify for that Saturday unofficial time slot. If you are working out at 8 AM and are running into the 9 AM class, we ask that you set up your equipment on the outer parts of the gym so that 9 AM class can use the Wodify station and main gym space.

Looking forward to another great Saturday workout.

SAVE THE DATE! 12/3!! A huge tradition at the Cove is our annual in-house competition, Clash at the Cove. After a long hiatus due to COVID, we are SO EXCITED to be bringing it back!

“Competition fever” has been hitting the community hard (with a record number of people signing up for AND supporting athletes at comps), but this is a very different type of competition. While we will all work hard and test our limits that day, the focus is on HAVING FUN and bonding with your fellow Covies. And there is no better experience than Clash at the Cove to deliver on this. Although we will indeed crown a champion at this event, do not let the word “competition” deter you from participating!

This event is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes into the “competition” space. This year we will be having an RX and a Scaled division that will feature Male/Male or Female/Female teams. Just like our Partner WODs, team formats can help push you, but also provide comfort in the fact that you can lean on your partner to help round out your weaknesses. It’s a win-win!

Again, 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 (please talk to us so we can convince you) 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, scorekeepers, and equipment managers. Non-members and family are welcome to come and cheer everyone on too. It’s such a fun experience that you want to share with others. We are looking for 100% participation in one form or another!

The event will be on Saturday, December 3rd, and typically goes from 9 AM to 2:30 PM. All you need to do is sign up at the whiteboard by the front Wodify station or you can just email us at info@crossfitcove.com. We, as a coaching staff, will be deciding on teams and will release that information live on “Facebook live” (that is a really fun event in itself!).

We know many of you are going to wonder what division to choose and to help you with that decision, we are posting general standards below. But PLEASE talk to us if you are undecided or don’t know what division to choose!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weights”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you, that’s when you lean on your teammate to help you out. It’s part of the fun of a TEAM competition in a safe and supportive environment.

Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Pull Ups

Double Unders

Toes 2 Bar

Again, 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! Let’s get that white board filled NOW!

A few of weeks ago, the Cove coaching team got together for a meeting on how to improve your experience at the Cove. We discussed not only general gym and coaching topics, but specifically looked at the current programming at the Cove and how we might look to improve it. 
We have been using CompTrain for just over four months, and in our experience, this is enough time to get a real feel for a program and be able to identify any biases it has (every program and programmer has biases!).  But it is our job to identify them and make adjustments to make the programming so it works better for the Cove community. 

 After discussing the strength and weaknesses of CompTrain, we are going to start making more tweaks to ensure we are hitting the needs of the entire membership. We are seeing strength levels increase (lots of PRs), improved attendance (up by 15%), and improved conditioning but we still see holes in the programming — especially when it comes to serving our competitive athletes. And by “competitive” we mean the ones who enjoy CrossFit as a ’sport’ and typically perform workouts RX/RX+. Coach Carlos will be heading up the efforts to ensure the workouts make sense for our gym and continue to push us to our highest levels of fitness, regardless of experience level.
As always, we thank you for putting your trust in us all to deliver maximum results in “the best hour of your day”!

This Monday’s memorial hero workout is Weston, which is in honor of Michael E. Weston.

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Michael E. Weston was killed on October 26, 2009, when the U.S. military helicopter he was in crashed while returning from a joint counternarcotics mission in western Afghanistan. Special Agent Weston was assigned to the Kabul, Afghanistan Country Office. He was 37 years of age at the time of his death

Nothing makes us happier than seeing the massive improvements in the fitness levels and well-being of our members. Helping our athletes reach new levels of fitness (and happiness) that they never thought possible goes to the very core of the Cove existence. But rarely do we see such dramatic  changes in someone without the nutrition and mindset pieces being addressed.  In an effort to address these foundational needs of our athletes,  we are excited to announce that we are partnering with “FitByDayvora”.

Headed by Coach Day (you may know her as “Coach Dejah’s Mom”), FitByDayvora will be backbone of the gym’s nutrition program. She will be providing more nutritional information and support for the entire Cove community, and she will also be taking on athletes 1-1 for personalized plans and individualized coaching. Nutrition solutions are not one-size-fits-all and her “whole person” approach is designed specifically for you and based on your personal goals.  She is a NASM, AFPA, and Precision Nutrition coach and has years of experience helping all sorts of athletes find success in their personal fitness and lifestyle goals. 

Stay tuned for more about Coach Day and the program offerings, but here’s a little background on her:

Day found her passion for fitness and nutrition by way of her own personal struggles from poor diet, poor health, poor relationships, and everything else that came with that. Fast forward, nine years, she is now your friendly neighborhood Certified Nutrition Coach and Wellness Consultant. She is still hungry and still eager and wants to support and inspire you through your desire for change.

Coach Day is trained under the Precision Nutrition model of Deep Health. PN is the home of the world’s top nutrition coaches, who are trained to combine the science of nutrition with the art of coaching.

Through this training, Coach Dayvora will take you through a systematic process that centers around DeepHealth: A whole-person, whole-life approach to health, that incorporates physical, mental, emotional, existential, relational-social, and environmental health. You will work collaboratively to create a plan made just for you.

Coach Day is taking on new clients now and if you are interested in taking a major step forward with your fitness and well-being, then check out her page here.

Welcome to the team Coach Day!

Some of Coach Day’s Favorite Clients