Sunday, August 16th, 2020
YOGA AND OPEN GYM!
Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).
Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
Saturday, August 15th, 2020
METCON
21-15-9
Front Squats
Burpee Tuck Jumps
Buy-out: 50 TTB
Time Cap: 13 min
Fx: 135/95, Hanging Leg Raise
P: 155/105
O: 185/125
HOME WOD VERSION
Same as regular, but with DBs for weights and 50 V-ups for buy-out
ACCESSORY
3 rounds
(:30 sec on/:10 sec off)
Hollow Rock
Flutter Kicks
Tuckups
Side Plank Hold (L)
Side Plank Hold (R)
JENNA MICHELOTTI QUALIFIES!
JENNA MICHELOTTI
QUALIFIES!
We are so excited to announce that Jenna Michelotti has qualified to Pit Fitness Ranch Elite Teen Throwdown!
For those of you who haven’t followed Covid-19’s impact on the CrossFit Games, the Teen Division competition was canceled earlier this summer. These kids have worked tirelessly over the last year (years, actually!) to get to this elite level, and this news was devastating to all — so this event was created as a sanctioned replacement to the CrossFit Games.
For further context, only the top 10 girls in the 14-15 year old WORLDWIDE division get invited to the Games. And as a 14 year-old, Jenna ranked number 34 in the world overall. Yes, in the WORLD. Due Covid and travel restrictions, two slots were opened up through an additional qualifier round, and Jenna placed FIRST amongst the online qualifiers. Yes, you read that right… of all the teens who participated for those coveted spots, Jenna finished FIRST.
It was such a joy to watch her compete in this year’s CrossFit Open, breaking boundaries even she didn’t think possible. Upon completing the Open, Jenna has continued to focus on her training, despite the chaos of the world around her. While many athletes took the COVID-19 quarantine as an “off-time” Jenna has been working relentlessly on her strength, skills, and overall fitness — and all the hard work paid off.
She has now secured a spot in the premier teen competition in the CrossFit world.
On a personal note, we have been so fortunate to watch Jenna grow so much as an athlete and a young woman over the last four years. It’s hard to believe now, but she would come in with her family while they worked out and sit on the green chairs and watch (or be on her phone). It took a good amount of nudging to even get her to bring sneakers in case we could convince her to work out.
But something changed along the way. Maybe it was watching the fun that was happening on the floor. Maybe it was the competitive chatter around the Michelotti dinner table. Or maybe was just her gaining the confidence to try something new. But whatever the motivation, SHE’S now the one who’s motivating us.
Her work ethic, positive attitude, and constant smiles have been an inspiration to us all. And we cannot wait for her to share her spirit with the rest of the CrossFit world.
Be sure to follow her journey on her Instagram jennamichelotti_cf. It is a must-follow for all of us, regardless of age or ability!
Thumbs up from Jenna!
PARTNER WOD
5 rounds (each)
(both partners complete the movement before going to the next)
20 Front Rack Lunges (Partner holds Front Rack)
20 Situps (Partner holds Plank)
20 Bentover Rows (Partner holds standing DL)
Time Cap: 25 min
Fx: 75/55
P: 95/65
HOME WOD VERSION
6 rounds
20 DB Front Rack Lunges
20 Situps
20 DB Bentover Rows
Buy-out: 2 minute plank
FREE BARBELL CLUB CLASS THIS SUNDAY
FREE BARBELL CLUB CLASS THIS SUNDAY
Barbell Club was very successful in its last iteration and we saw a number of our athletes make dramatic improvements in their Olympics lifts (the snatch and clean and jerk). Not only did they become more proficient at Oly lifts but also became stronger, faster, more explosive, and better overall athletes. There is nothing more useful in developing strength and explosive power than these lifts but they are, of course, very complicated and require a great deal of coaching and practice. They are also a hell of a lot of fun!
We have been itching to bring this club back but we have been dealing with time and space constraints. We are now looking to re-imagine the barbell club, not as an 8-week cycle but more of a weekly Oly Clinic. Each class will focus on a specific Oly Complex or piece of the Olympic lifts to refine your technique and move you forward as a lifter. We are looking to run these classes on Sundays for now and possibly Saturdays in the future. This Sunday at Noon with Coach Holden we will be doing a FREE test class. If you would like to try it out, just reserve a spot for this Sunday’s class. Get excited, I know we are!
METCON
Every 2 minute for 16 min
__ Box Jumpovers
Remaining Time Max Burpees
Fx: 10
P: 12
O: 14
HOME METCON
Tuck Jumps instead of Box Jumpovers
Fx: 10
P: 12
O: 14
ACCESSORY
3 rounds
21s
7 lower half curls
7 upper half curls
7 full curls
Josh Hippensteel
I’m Josh Hippensteel and I’ve been coaching at the Cove since 2015. I was born and raised just north of the Mason Dixon line and settled down in the Baltimore area in 2014.
I grew up swinging a baseball bat and once my athletic career came to an end after college, I knew I needed to find something that would still scratch my competitive itch and keep me in good shape. After years of bopping around different globo gyms, I took my very first CrossFit class at the Cove, getting knocked around by people twice my age. It’s been a long ride since then and I can happily say my all my years in CrossFit have taken place inside these four walls. I’ve been so fortunate to see this place grow from a tiny family to the best CrossFit experience you can have in Howard County. Come for the space and programming, stay for the people you’ll meet.
CrossFit has completely changed my life in ways I didn’t even know I needed and coaching this sport gives me more satisfaction than just about anything. Every class, my goal is to help you have the most entertaining, fun, energetic, and ass-kicking hour of your day. Whether you want to look good naked, have dreams of competing against the big dogs you see on TV, or are just here so you can keep drinking beer, you’re going to find someone just like you and a good home at the Cove.
ENGINE EXPRESS WITH COACH MARIA
ENGINE EXPRESS WITH COACH MARIA
Welcome to the sweaty job of Coach Maria as she leads you through another Engine Express workout for your home needs.
STRENGTH
5-5-5-5-5
Strict Press from ground
HOME STRENGTH
8-8-8-8-8
DB Strict Press
METCON
5 rounds
10 Hang Power Clean
10 Shoulder to Overhead
50 DU
Fx: 95/65, 2:1 SU
P/O: 135/95
HOME METCON
Same with DBs
Fx: 35/25
O: 50/35
Tuesday, August 11th, 2020
METCON
3 rounds
30 Deadlifts
30/25 Pushups
30 Air Squat Jumpover (lateral)
Time Cap: 15 min
Fx: 115/75
P: 135/95
O: 155/105
HOME METCON
Same with DBs
ACCESSORY
3 rounds
12 Barbell Good Mornings
12 Barbell Squats
14 Single Leg Glute Ham Bridge (7 each leg)
(for Home WODers, use a single DB)
SAFETY UPDATES AND SHIRT SALE
SAFETY UPDATES
This past week we have made some changes in our class policies to ensure that we are following the mandates of Governor Hogan and creating a safe, well-spaced environment at the Cove. We think these changes have been a great success and we are so thankful that everyone is being so considerate and aware of their fellow Cove athletes.
As a staff we continue to learn and are always looking for new ways to provide a great, fun workout while maintaining safe, social distancing. One area where we are looking at increasing distancing is at the rig. With one person under each overhead bar, we are at just under six feet, so we want to offer up new methods to help create more spacing (or give options to those who want to avoid the rig entirely).
- We have opened up two of the sets of hanging rings as stations for our members to use for pull-ups, low ring rows, or toes-to-ring. This opens up two more spaced stations (please leave the middle rings unoccupied for spacing purposes if two athletes are working there).
- We are offering more daily scaling options to allow us to give you more ‘off rig’ options. For example, for pull-ups, we are going to suggest people to do barbell or dumbbell rows or for toes-to-bar we would substitute GHD situps,toes-to-rings, or toes-to-barbell. You might not be familiar with some of these movements – and that’s ok – we’ll teach you! It offers a great opportunity to improve your skills and further develop you as an athlete.
- On certain days we are going to look to do a staggered start during some workouts to space out the usage of certain equipment. So if you like extra time to get water and use the bathroom, you’re in luck!
Tomorrow’s class will be a great example of this in action as we use the rig as a finisher of the workout. Our coaching staff may use many of the above-listed options to create a fun, challenging, and most importantly safe environment for our athlete. So come in with an open mind and have a great workout!
SHIRT SALE!
We have new “Cove Fitness” shirts coming in soon, so we are creating some shelf space by selling the current inventory T-shirts for $15. There is a mix of styles, colors, and designs, so there’s something for everyone. We have placed the sale shirts in the main gym area so you can use the Cove iPad and search for “CrossFit Cove Shirt – $15” or fill out a merchandise sheet and select a shirt and we will process it at that discounted price. Again, they are reduced to $15 (normally they go for $25), so get your swag on!
OUTDOOR SCHEDULE
This week we are going to continue to try our outdoor classes at different times as we look for the most popular time slot. We had a lot of rain last week, so we are going to try the same times again. We will have an outdoor class on Monday at 5:30 PM, Tuesday at 6 PM, and Wednesday at 6:15 PM.
Irina showing a great overhead position while maintaining a strong midline.
STRENGTH
3-3-3-3-3
Overhead Squat (from ground)
First set > 70% of 1RM Snatch
Cap: 13 min
HOME STRENGTH
EMOM8
6 Alt. DB Snatch
4 Single Arm Overhead Squat (each arm)
METCON
45 Overhead Squats
45 Pullups
Time Cap: 9 min
Fx: 75/55, J-Hook Row
P: 95/65
O: 95/65, C2B
HOME METCON
50 Single Arm Overhead Squat (25 each arm)
80 Bent Over DB Rows
Fx: 35/25,
P/O: 50/35
Sunday, August 9th, 2020
YOGA AND OPEN GYM!
Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).
Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!
Saturday, August 8th, 2020
STRENGTH
5 sets of 10 Back Squat @50% of 1RM
Cap: 12 min
HOME STRENGTH
EMOM7
8 DB Front Squats
METCON
5 rounds
1:00 Plank
10 Shoulder to Overhead
10 Bar Facing Burpees
Time Cap: 11 minutes
Fx: 95/65
P: 115/75
O: 135/95
HOME VERSION
Same with DBs
Fx: 35/25
P/O: 50/35