June 10, 2021
MetCon
Every 4 minutes for 20 minutes
500m/450m Row
12 KB Swings
Remaining Time Max DBall over shoulder
Fx: 35/25, 50/30
P: 53/35, 70/50
O: 70/53, 100/70
Stimulus: Grunt
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
June 9, 2021
Strength
EMOM10
Complex of 1 Snatch + 1 Overhead Squat + 1 Hang Snatch
*build weight as needed
MetCon
“Randy-ish”
2 rounds
30 Hang Power Snatch
30 Snatch Balance
Time Cap: 12 min
Fx: BB only
P/O: 75/55
Stimulus: Figure Skater/Burner
June 8, 2021
MetCon
“Lil’ Gymnasty”
21-15-9
HSPU
TTB
*After every round 50′ HS Walk
Time Cap: 12 min
Fx: Piked Pushup, Hanging Leg Raise, Dolly Walk
P/O: As written
Stimulus: Figure Skater
Accessory
3 rounds
5 weighted pullup (or banded)
10 Pushups 2 sec descent temp pushup (plate on back optional)
1:00 wall sit
WELCOME COACH MADDIE AND WELCOME BACK KIDDIE COVE!
Our hearts are bursting with joy to announce we are bringing back resources to help our Cove parents, kiddos and new/expecting moms! This place is has always been about more than just fitness — it is about creating a space that allows for meaningful human connection.
And we feel these two additions will allow us to do just that for a group that arguably needs it most:
1. We are opening up the kids room again! It might be in a different location (in the back room now) but the love will be the same! Right now we only have child care coverage for the 9:30 AM on Tuesdays (with the dreamy Jessica Sharp starting THIS Tuesday!) but we are looking for another sitter to fill at least 2 more hours a week. We will soon be charging a small fee per child to use the kids’ room and we are working through a reservation system, but not this week as we test things out. And if you know someone who might be a good sitter candidate, let us know!
2. We are THRILLED to announce Coach Maddie is joining the staff and will be covering several of the kid coverage hours at 9:30 AM. In addition to being an experienced CrossFit Coach who can help ALL our athletes, she is also a postpartum expert and will be a great resource to many of our mothers and expecting mothers who attend daytime hours. She is amazing and we are thrilled to have her. Here’s a little bio and please give her a HUGE Cove welcome!
COACH MADDIE
Crossfit Level 1 Cert
Pregnancy and Postpartum Cert (Brianna Battles)
“When I found Crossfit in 2014, I was seeking a workout routine that embraced my body type, get me stronger, and where I could be a part of a community. The year after I graduated college, I was lonely, running on my own and attempting to lose weight to be the stereotypical “skinny girl”. However, I have been an athlete all my life and my body is not supposed to be skinny! I loved joining Crossfit because strength over aesthetics is emphasized and I got addicted to getting stronger and stronger!!
I have done several local competitions and love partner workouts. My favorite barbell movement is overhead squats (even though I’m not great at them!). My favorite girl WoD is Karen. I am a workhorse, I love longer, endurance intense workouts like Fight Gone Bad. And I absolutely love benchmark workouts where I can continue to measure my fitness.
Coaching is a passion of mine and have been doing it since 2015. Last year during Quarantine I became pregnant and wondered more about how to workout safely while carrying a little human in me, so I became certified in Pregnancy and Postpartum. I gave birth to my sweet baby Jane just before Christmas. Now I am starting a new chapter of my fitness journey as a postpartum mommy.”
COACH MADDIE!
The kid’s room is open for business
June 7, 2021
Strength
Build to a heavy 3 rep back squat
Metcon
“Slow and steady…”
4 rounds
15/12 Cal Bike
100 DU
25 Wall Balls
Time Cap: 15 min
Fx: 150 SU, 14/10
P/O: 20/14
Stimulus: Capacity
June 5, 2021
Strength
From Rack, build to a heavy complex
2 Push Press + 2 Push Jerk
MetCon
3 rounds
21 Thrusters
15/12 Cal Row
9 Burpees
Buy-out: 800m run
Time Cap: 15 min
Fx: 75/55
P/O: 95/65
Stimulus: Burner
June 4, 2021
Partner WOD
Shared Reps
3 rounds
50 Burpee Box Jumpovers
75 KB Swings
100 Wall Balls
Time Cap: 30 min
*One partner is doing a 400m DB Farmer’s Carry while other partner is working
Fx: 20/18″, 35/25, 20/14, 35/25# DBs
P: 24/20″, 53/35, 20/14, 50/35#
O; 24/20″, 70/53, 20/14, 50/35
Stimulus: Grunt
June 3, 2021
MetCon
“Don’t get stuck”
50 Pullups
50 Deadlifts
50 Medball Box Step Ups
50 Push Press
50 TTB
Time Cap: 18 min
Fx: J-hook row, 95/65, 20/18″, 14/10#, Hanging Leg Raise
P: 115/75, 24/20″, 20/14#
O: 135/95, 24/20″, 20/14#, C2B
Stimulus: Capacity/Grunt
Accessory
3 rounds
10 Sotts Press
15 Band Pull Aparts
10 Behind the Neck BB Press (from standing)
June 2, 2021
Strength
Build to a heavy 2 rep Overhead Squat (from rack)
MetCon
30/24 Cal Row
20 Overhead Squats
10 Bar MU
20 Overhead Squats
30/24 Cal Row
Time Cap: 10 min
Fx: 75/55, 8 Wall Walks instead of Bar MU
P: 95/65
O: 115/75
Stimulus: Burner
June 1, 2021
MetCon
“Aftermath”
5 rounds
12/9 Cal Bike
30 Bodyweight Lunges
15 Hang Power Cleans
Time Cap: 15 min
Fx: 95/65
P: 115/75
O: 135/95
Accessory
3 rounds
20 Donkey Kickbacks (10 each leg)
20 Monster Walks with bands (10 each direction)
:45s wall sit