January 7th 2021
Partner WOD
2 rounds
Shared 75 Wall Balls
Shared 75 Burpees
Shared 75 HSPU
Shared 75 KB Swings
Time Cap: 26 min
Fx: 14/10, Hanging Leg Raise, Seated DB Press, 35/25
P: 20/14, 53/35
O: 20/14, 70/53
Stimulus: Grunt
CrossFit Cove
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SNATCH CYCLE STARTS MONDAY!
CrossFit workouts are by definition “constantly varied, functional movements, performed at relatively hard intensity”. This is the magic sauce that has allowed so many of our athletes to find success in all their fitness pursuits.
The “constantly varied” piece of the puzzle is a huge part of our programming. We love the ever-changing range of challenges, movements and time domains that make our workouts so spicy. However, there are times when taking some time to focus on ONE aspect of fitness can have tremendous benefit on ALL aspects of fitness. Just a few months ago we did a Back Squat cycle and we saw tremendous gains in so many athletes’ raw strength that transcended just the squat.
To start the year, we are going to focus on another movement to help take our fitness to even new levels. Over the coming weeks, we will be working on perfecting our Snatch.
There are ten domains of fitness that we look to attack in our programming and are also core to CrossFit’s style of training (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility and balance) and nothing hits more of them than the Snatch. It is arguably the most complicated barbell movement we do in the gym but is very much a staple of our program because of its powerful benefits. We expect our athletes to see tremendous gainss in not only their strength and power but also the mobility, core strength, coordination, balance, agility and body awareness with this training cycle.
We were blown away with the improvements we saw in our most recent cycle and are excited to see what you have in store for us with the upcoming snatch program.
NOTE: For those athletes that are dealing with injuries, mobility or struggle with the Snatch in general, we will be offering you alternatives for you in class. At times we will focus on another movement (power cleans for example), accessory movements to allow you to build capacity to snatch or even focus on Power vs. Squat snatches. Long story short, no matter where you are with your mobility or strength, we will find what’s best for you!
Tomorrow’s Wod
Strength
Find 1 rep Snatch
MetCon
4 rounds
12 Power Snatch
8 Bar Facing Burpees
200m Run
Time Cap: 15 min
Fx: 75/55
P: 95/65
O: 95/65
Stimulus: Burner
December 30, 2021
MetCon
Every 2 minutes for 10 minutes
15 Wall Balls
15 TTB
rest 2 min
Every 2 minutes for 10 minutes
15 Wall Balls
15 Pullups
Fx: rep scheme is 12/12, 14/10, hanging leg raise, j-hook row
P: rep scheme 12/12, 20/14
O: 20/14, C2B
Stimulus: Grunt/Capacity
15 Glute Bridges
December 29, 2021
Strength
Build to a heavy 8 rep set of step back lunges (from rack)
MetCon
30/24 Cal Bike
20 Shoulder to Overhead
10 Dball over the shoulder
Time Cap: 10 min
Fx: 95/65, 50/30
P: 135/95, 70/50
O: 185/125, 100/70
Stimulus: Grunt
HOWARD COUNTY MASK POLICIES
I feel like we’ve written this post before… oh, wait. We have! As you likely know, Howard County has re-instated the indoor mask mandate for all businesses (including ours) and this means going back to some of our old ways of doing things.
As many of you know, we worked with Calvin Ball and his team with the previous indoor masking order (same directive for businesses as it is now) as our space and style of training is very unique. Like we did then, we will ask people to enter the building wearing their masks and keep them on as they get their equipment, use the restroom/kitchen, etc. Once they are in their personal area they can take their mask off.
We know this is far from ideal, but we know how to do this. Try to maintain more distance than normal. Give your coaches some grace (it’s even harder to coach in a distanced gym with increased separation!). And please know we will not be setting up equipment in stations prior to class like we did in round 1, so continue to set up your stations with your gear at the top of each class — and respect each other’s space as we always do!
We’ve done it before and we’ll do it again. If it means keeping our doors open so you can have that Best Hour of Your Day, we hope you
agree it’s a small price to pay!
COVE HOLIDAY HOURS
The holidays are for family but we want to be sure you have an opportunity for fitness and play time with our friends.
We stil have a limited schedule during the holiday break but we also have keycard access for your members daily from 5 AM to 10:30 PM.
“The best way to spread Christmas cheer is singing loud for all to hear”
HOLIDAY POTLUCK
In lieu of the regular 5:45 class next Friday (12/17), we will be holding our annual Holiday WOD and Potluck STARTING AT 6P.
Come on in for a great workout and bring a dish and/or drinks to share. This is one of the best nights at the Cove, so come on in and celebrate the holidays with your fellow Covies! We will maintain a regular schedule the rest of the day and the 12 Days of Christmas WOD will be the workout for all classes.
WELCOME COACH JAMIE
We are BEYOND thrilled that Jamie Renee Lang has agreed to join the coaching staff here at the Cove. Her growth trajectory has been extraordinary, she moves like she’s been doing this CrossFit thing for a decade and she brings a warmth and sense of humor that delivers the best hour of anyone’s day. Making the transition from athlete to coach is always tough, but with her CrossFit Level 1 certification done and her kicking ass on the regular in the gym, she’s more than ready. Make sure to give her some Cove love! For those of you who don’t know her (yet), here’s some background that even those who DO know her might not know!
“What most people don’t know about me is that I grew up in Germany and lived there for 23 years. My whole life I was involved in sports –through high school and even as a young adult. I played soccer, was a gymnast and for many years after that I was a runner and trained in bodybuilding. Outside of fitness I own a salon where I educate people about the newest hair trends and colors techniques. I found CrossFit through the amazing Jessica Shamoo Marx. After many attempts of her trying to convince me to join the Cove I finally did… and I never looked back!! CrossFit has giving me so much happiness and strength (both mentally and physically). Most importantly I love being part of the Cove community. As a coach I feel I can bring my energy and ideas to the Cove and my ultimate goal is to help people enjoy CrossFit as much as I do!
WELCOME BABY CHARLIE PATRICK FAIRMAN
We are happy to announce the newest edition to Coach Katie and Jeff Fairman’s family, Charlie Patrick Fairman. Weighing in 8 pounds, 9 ounces, standing 19.5 inches, and dreamy bright blue eyes he stands to be quiete the lady killer. Here are some pictures of this adorable little guy.
Congratulations to Jeff and Katie and we look forward to meeting baby Charlie very soon.
December 6, 2021
Strength
EMOM10
Odd Minutes: 10 Back Squats
Even Minutes: 5 Back Squats
Fx: 95/65, 135/95
P: 155/105, 225/155
O: 155/105, 245/165
MetCon
“Death by EMOM”
Wall Balls
KB Swings
* Starting with 6/6
Fx: 14/10, 35/25
P: 20/14, 53/35
O: 20/14, 70/53
Time Cap: 12 min