Edward Blanch

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September 24, 2017

Saturday September 23rd 2017

ANOTHER FREE RUNNING CLINIC!

Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half. Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.

This free clinic is designed to:

Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running

In this clinic we will:

- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD

Complete an engine WOD
Mobility for post-run WOD

You can sign up at the following link

SKILL WOD

10-15 Toes to Bar

8 Barbell Rows

10 V-Ups

3 Rounds

Not for Time

WOD

1,000 M Row

50 KB Swings

30 Push Ups

Open: Push Ups

Performance: Weighted Push Ups (‪25/10)

Open: HSPU

15 Minute Time Cap

Coach’s Tip: The skill wod should give you time to work on building your toes-to-bar in a controlled setting. For the metcon, you should only do ‘performance’ if you can do big sets of HSPUs.

Some of our early birds out for a sunrise jog…

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September 21, 2017

One more day to sign up for Clash at the Cove!

YOGA THIS SUNDAY!

We are on for yoga with Ashley this Sunday so come on in for a great session! Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

ONE MORE DAY TO SIGN UP FOR CLASH AT THE COVE!

Yes, its right around the corner! And while we have amazing participation thus far, we want EVERYONE to get involved one way or another. If you’re still on the fence about competing, please talk to us. And if you don’t want to compete… volunteer! We are short on volunteers so even if you can spare and hour or two, please sign up on the white board and put down your avails. Ask anyone who’s done this… its an amazing day that epitomizes what this community is about!

PARTNER WOD

This is a re-test from April 14th

____Assault Bike Cals

100 Pull ups

100 KB Swings

____Assault Bike Cals

MM- 100 Cals/ FM- 90 Cals/ FF- 80 Cals

Coach’s Tip: Unlike some other assault bike workouts, this is more of a pacing workout. Attack the bike at a pace that you can go for about minute at a time. This is a high number of reps and we want to ensure you are getting down to full extension on each rep. “Shorting” your pull up reps can cause injury and as you know, safety is first and foremost! Use progressions if you find (or a coach tells you) that you are not fully extending.

We recently trained four of Justin M’s high school athletes with a WOD consisting of a LOT of box jumps, wall balls and rowing.

All smiles afterwards, round one goes to the ladies!

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September 20, 2017

Yoga Sunday! And last chance to sign up for Clash at the Cove!

YOGA THIS SUNDAY!

We are on for yoga with Ashley this Sunday so come on in for a great session! Not only is it great to build your strength and flexibility, it’s the perfect ‘active recovery’ day.

TWO MORE DAYS TO SIGN UP FOR CLASH AT THE COVE!

STRENGTH WOD

Bulgarian Split Squats 6 each leg

8 Good Mornings (light not heavy)

30 Second High plank

3 Rounds

WOD

3 Power Cleans

6 Box Jumps

7 min AMRAP

Fitness: 115/75

Performance: 185/125

Open: 205/135

Coach’s Tip: Focus here is on the strength portion. This accessory work is an important part of our cycle and should help with leg strength and core stability. For the metcon the cleans should be heavy. Singles are fine as long as you keep the load moving.

Caryn with the look of fierce determination!

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September 19, 2017

Last chance to sign up for the Nutrition Challenge!

NUTRITION CHALLENGE KICK OFF MEETING WEDNESDAY NIGHT!

The Fall Nutrition Challenge kicks of Wednesday night, so sign up now if you are ready to make a change! If you already signed up, make sure you sign up for your PRE scan time with the link below. This challenge is for those who are willing and dedicated to making that change — and we guarantee you’ll learn healthy habits that will last a lifetime! The cost is $100 and includes the following:Kick Off Meeting Wednesday September 20th at 7:00PM.The Challenge officially begins September 25th and ends on Sunday, November 5th. Pre Body Scans: Wednesday September 20th, Friday September 22nd & Saturday September 23rd Post Body Scans: Friday November 4th, Saturday November 5th We will set up a Private Facebook page to post recipes, challenges, successes etc. InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone! SIGN UP FOR THE CHALLENGE HERE

STRENGTH WOD

8 min EMEOM (Increase load on each set)

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hanging Snatch

WOD

20 Alt DB Snatch (from the ground, switch arms every rep, 10 each arm)

40 Double Unders

5 Rounds

Fitness: 80 Singles

Performance: 40 Doubles

Open: 40 Doubles (unbroken)

Coach’s Tip: Rounds should be fast, 2 minutes or less.

Nina gearing up for some HEAVY hang cleans!

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September 18, 2017

September 18th, 2017

SIGN INTO WODIFY!

We have an important ask of each of you… please sign into class when you come! We know everyone does not enter scores (which is completely your prerogative) but we make important gym decisions based on the attendance information draw from class sign-ins. We seek multiple data points (including things like coaching and athlete inputs)… but Wodify data is one of of the key things that helps drive our decision making for the gym. It is a useful tool for us when figuring out how much equipment to buy, tracking class size by time of day and more. As we continue to evolve, this becomes very important in assessing the needs of the gym. So, do us a solid, and just sign into the class you attend! More to come on this, but for now, THANK YOU!

STRENGTH WOD

Back Squat or OHS

85-90% 4/4/4/4/4

WOD

21-18-15-12-9

Goblet Squat

KB Swing

Sit Ups

Fitness: 35/26

Open: 53/35

Performance: 70/53

Let’s just say this guy is clearly in contention for the ‘best WOD face’ award this year. Love ya Sammy.

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September 17, 2017

Last week to sign up for the competition!

NUTRITION CHALLENGE KICK OFF WEDNESDAY!

Only three days left to sign up for the “Fall Into Good Habits” Challenge! Our kickoff meeting is on WEDNESDAY EVENING, so sign up now if you’re ready to make a change. We’re happy to put you in touch with prior participants if you want to know more about what’s in store, but we promise you’ll see results if you stick with the plan and trust the process. In case you missed it, here are the details:

The cost is $100 and includes the following:

Kick Off Meeting Wednesday September 20th at 7:00PM to set the guidelines for the program.
The Challenge officially begins September 25th and ends on Sunday, November 5th.
Pre Body Scans: Wednesday September 20^th, Friday September 22^nd & Saturday September 23^rd
Post Body Scans: Friday November 4^th, Saturday November 5^th
We will set up a Private Facebook page to post recipes, challenges, successes etc.
InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!

ONLY A FEW DAYS LEFT TO SIGN UP FOR CLASH AT THE COVE!

A HUGE congratulations to all of our athletes who competed this weekend at the Charm City Throwdown! There were so many great moments including setting PRs on the competition floor and Team Josh/Ethan coming in FIRST PLACE in the first workout in the RX division, but more than anything… it was FUN. For so many of our Covies, this was their first competition and e couldn’t be more proud of them. We salute these newbies and our seasoned competitors– for stepping “outside the box” both literally AND figuratively!

We hope this has inspired a lot of you catch the competition fever! Luckily we have the Clash at the Cove coming up on October 7th, and this is by FAR the best way to dabble in the comp world if you are uncertain if it’s for you. It will be a blast and you’ll bond with your Cove community more than you thought possible. Compete or volunteer. But be part of it! Sign ups are on the white board at the front of the gym, but we need you to sign up by FRIDAY!!!

WOD

Every 5 minutes for 25 minutes

400 M Run

____ Pull ups

10 shoulder to overhead

Record the time of your SLOWEST round!

Fitness: 15 Pull ups (95/65)

Performance: 12 chest to bar (115/75)

Open: 6 Ring Muscle ups (135/95)

Coach’s Tip: You should have at least a 1 minute rest after the first round. That will only go down, so if you don’t have a minute for round 1, consider scaling the run distance or volume (or type) of pull ups. Find a pace per round you think you can sustain. We aren’t looking for your last round to be twice as long as your last!

Ronnie did his first out of house competition this weekend participating in the Charm City Throwdown. Finishing a mile run and almost 100 burpees in 13 minutes, we’d argue he ‘saw the light’.

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September 15, 2017

Good luck to our Charm City Throwdown athletes!

CHARM CITY THROWDOWN TODAY!

We want to wish good luck to all our athletes competing Saturday at the Charm City Throwdown. You are MORE than prepared, so have fun and soak it all in!

If you want to cheer on your fellow Covies, head up to Outsiders CrossFit in Sparks. It’s a great competition that is always well run and super fun to watch. GO!

STRENGTH WOD

1Deadlift, 1 Power Clean and 1 Hanging Power Clean

Take 12 minutes to find a heavy weight for this complex

WOD

12 Deadlifts 9 Hanging Power Cleans 12 Sit Ups 5 R0unds

Fitness: 95/65 Performance:155/105 Open: 165/110

Last Saturday we opened our Competitors Class to all Cove athletes participating in the Charm City Throwdown to test drive the workouts and pick up strategy and efficiency tips. They did great then and we know they’ll crush it today!

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September 14, 2017

Friday, September 15th, 2017

ENGINE MOM

Nothing makes us happier than when someone we love takes a risk to do something THEY love. And today we salute our very own Coach Maria as she pursues her passion with her homegrown project: EngineMom.com.

Maria has launched a website (complete with blog, podcast, recipes, workouts AND more!) and we couldn’t be more excited for her. She’s speaking directly to the multi-faceted and multi-tasking mom, but her content and perspective transcends age and gender. There so much great stuff here already that we can only imagine what she’ll be able to share over the next months and years!

Don’t worry, she’s still coaching (more than ever, in fact!) and we are thrilled she’ll be infusing the Cove with even MORE information, inspiration and motivation to keep us on track on our respective journeys.

This weeks’ Podcast might be interesting as she digs into life’s twists and turns with our very own Coach Marina. You can find the link to the podcast HERE, but please subscribe to Engine Mom on iTunes, Stitcher Play and Google Play!

Take a look (or listen) and congratulate Maria when you see her!

CHARM CITY THROWDOWN!

We want to wish good luck to all our athletes competing this weekend at the Charm City Throwdown. Try your hardest and be sure to both learn from AND enjoy every moment of the experience.

If you want to cheer on your fellow Covies, head up to Outsiders CrossFit in Sparks. It’s a great competition that is always well run and super fun to watch. GO!

STRENGTH WOD

OHS/Back Squat with a 3 second pause in the bottom

3/3/3/3/3 (go heavier than last week)

PARTNER WOD

Max Thrusters

200 m run

14 min AMRAP

One partner runs one partner thrusters, then switch.

Score = total thrusters

Fitness: 75/55

Performance: 95/65

Open: 115/75

EVERYONE loves a good partner WOD!

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September 13, 2017

Thursday, September 14th 2017

STRENGTH WOD

50 M heavy Sled Drag 100 M farmers carry 10 Partner Glute Ham Raises (use abmat under knees!) 4 Rounds WOD

5 min AMRAP Burpee Box Jumps (face box head on like bar facing burpees) Coach’s Tip: Think of today as a strength/training day! 4 rounds will take sometime to get through and should leave you fatigued. Then we’ll switch gears and get to a high heart rate for the sprint metcon!

Alex can rock a barbell like no one’s business!

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September 12, 2017

Wednesday, September 13th

WOD

Buy In: 40/30 Cals on Assault Bike 20 KB Swings 40 Air Squats ___ Toes to bar 3 Rounds Cash out: 40/30 Cals on the Rower Fitness: 30 Sit ups (35/26) Performance: 15 Toes to Bar (53/35) Open: 20 Toes to Bar (70/53) Coach’s Tip: With 9 bikes we’ll have to run in heats for most classes (a 4 min delayed start should be enough for everyone to get their assault bike cals in. If not, scale the volume!). Total time for the workout should be not be over 30 minutes though. Find good progressions for the toes-to-bar (or do sit-ups) to ensure you don’t flail around on that bar! 60 is an aggressive number and should only be used for those who can string big sets.

Coach Brittany leading an evening class though some snatch progressions. Don’t forget to sign up for her nutrition challenge!

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