No yoga this weekend but we are back again next Sunday.
LABOR DAY HERO WOD
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day! Just as in year’s past, we will tackle Abbate! So get ready!
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
STRENGTH WOD
Squat Snatch
3/3/3/3/3
Fitness
Power Snatch
3/3/3/3/3
STRENGTH WOD
“Amanda”
9-7-5
Muscle Ups
Squat Snatch
Fitness: (power snatch 95/65) Burpee and Pull ups
Performance: (115/75) Burpee Chest to Bar
Open: (135/95) Muscle ups
COACH’S TIP:Over 10 minutes is not hitting the stimulus we are looking for. Snatches can be in singles, but MUs or pull ups should be in sets of 3-5.
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day! Just as in year’s past, we will tackle Abbate! So get ready!
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
PARTNER WOD
100 Box Jump overs
150 Wall Balls
100 Cal Row
50 Box Jump Overs
100 Wall Balls
50 Cal Row
-For Time-
Must switch which partner is working every minute.
Fitness: 14/10
Performance: 20/14
Open: (30/20 for the first 150 then 20/14 for the second 100)
COACH’S TIP: Today we have a parter workout with a little twist! Switched every minute should divide the work up more evenly and not let anyone hide behind a movement they do not like. Not saying anyone does that 😉
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES that day! Just as in year’s past, we will tackle Abbate! So get ready!
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
STRENGTH WOD
8-10 Strict Pull ups
8-10 Ring Dips
3 Rounds
WOD
“Game Day”
400 M Run
15 Burpees
4 Rounds
Coach’s Tip:We are getting in some strict gymnastics strength work in today. Let’s give the barbell a break and hit a fun body weight workout. Do NOT let the simplicity of this workout fool you…
Gary W. takes out the day’s frustrations on his slam ball…
A year ago, we had the ambitious goal of featuring someone whose life has changed for the better after joining the Cove in the form of a ‘Wednesday Win’. We thought this was an incredibly lofty goal… meaning, to impact 52 lives over the course of year?! Was that really possible? Well, a few weeks ago, we surpassed that — and have so far had SIXTY Wednesday Wins consecutively.
And there are so many more stories to be told (and we will tell them!) BUT these stories would not be possible unless we had the incredible coaches who commit their time, energy and passion into each and every one of you. Chris Franey is the poster-child of that kind of coach. And because he’s been there since day one (and technically, even before that!) we hold him largely responsible for our successes… AND yours.
Yes, he’s got the ridiculous mustache. And don’t get us started on the tights and general apparel flair. But underneath all of that is one of the most generous, thoughtful and wonderful people we know.
Many of you might not know this, but the Cove started as a CrossFit style bootcamp in our neighborhood in Locust Point, Baltimore. We knew we wanted to open a gym one day, so decided to use our friends and neighbors as test subjects for what this place could be about. We ordered some gear from Rogue, dragged the equipment out each morning at 5:30a and 5:30p and ran classes in the grassy area behind our development. And Chris was there every step of the way (literally and figuratively… that is his blurry image on the far left!).
He drove from Catonsville (while we only walked a few steps down our street), coached in the pitch dark and turned a bunch of Baltimore City moms and dads into CrossFit athletes in a field. He helped us with our build out, reviewing floor plans and picking out equipment. And then he helped put it all together with us. Most of the things you use every day were built by him right out of the box.
Marina and Chris revising blueprints after bootcamp for what would eventually become the Cove.
He was our first coach when we opened and took on most of the hours in the schedule. His loud clap and even louder voice have echoed through the Cove from the beginning and helped set the tone and culture for this place. And he’s helped build our brand and even branded many of you with the great swag you wear daily (and more is coming next week by the way!).
Coach Chris wearing our first prototype t-shirt he made for us before we opened…
But more than anything, it is about the impact he’s made on every single person here. If you watch him coach, you see his attention to every single athlete on the floor. He cares so deeply about your well-being and success and will drill movements until you do them safely and get them right. When you’re not around, he talks about you, applauds your progress and talks about what he’s excited to do with you next. He is invested in your success not as a ‘job’, but because he CARES.
Coaching a new athlete for her first push press during a free class for her No Excuse Moms group. Yes, it’s our very own Jessica S.!
Since he’s been here he’s also launched his own company, had a baby and, yes, grew an epic mustache. He still coaches all the hours his new life will let him and squeezes in the workouts when he can because he loves being part of the class with you.
We are a gym that believes in balance. We work hard, but we play hard too. And it’s hard to walk this fine line, but Chris does it effortlessly. The place is always better with him in it and we wish he could be here always. He’s got a busy life these days, but his energy and creativity live and breath far beyond the hours he spends here.
On top of his coaching, he’s the first to volunteer for anything. Whether it’s spending his entire Saturday at a Cove event like the in-house competition moving equipment or participating in a late-night cake eating EMOM, where there’s a Covie, there’s Chris. He galvanizes people in a way that most people can’t even fathom. Sure, he’s snarky and can roast you in a great FB post, but we think it just means he likes you even more.
He’s a beast of an athlete, one helluva coach and one of the best guys around. Words cannot possible express our deepest thanks to him for all he’s done for us as owners and fellow coaches. But when you see him, please give him a huge thanks for all he does for YOU too.
WAY too many great pictures of this guy, so enjoy a few more:
Coach.
Those tights!
Those legs!
The shoes! First pair of custom Cove Chucks…
Post WOD in the early days…
Fixing something. Always fixing something…
Pre-Metcon Chris stance…maybe telling someone they need to ‘earn the fan’?
Coaching in pink shoes telling Zac to lift some heavy s#$t…
Did we mention those tights?
As if he wasn’t scary enough at times…
“good talks” with Coach Chris…
another class under his watchful eye…
Open 2017 (wearing boots, we think?)
It’s just hard looking that good…
STRENGTH WOD
Weighted Step Ups
Hold Two Kbs or DBs in your hands
14 total (7 each leg)
20 Second Couch Stretch on each leg
x 4
WOD
30/20 Cals Assault Bike
10 Squat Cleans
Rest 4 minutes
2 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125
Coach’s Tip:Today we do some accessory work for the squat cycle. The weighted step ups should help with single leg strength and transfer directly. The Metcon should be heavy! If you are not hitting 30/20 cals in two minutes you should scale down the amount of cals. It should be at a sprint pace.
Mark your calendars! On Saturday, October 7th we will be hosting our THIRD ANNUAL CLASH AT THE COVE. The event typically runs from 9a – 2pm, so make sure you plan your weekend accordingly. For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.
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 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! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.
Stay tuned for more information… it will be coming SOON!
WOD
10 Push Press
15 Cal Row
10 Pull Ups
15 Slam Balls
20 min AMRAP
Fitness: 95/65
Performance: 115/75
Open: 135/95
Coach’s Tip: After some strength work yesterday, today we dive into a longer Metcon. Your approach should be to find a pace at which you can keep moving the whole 20 minutes. That means no big breaks or staring at the bar. Chip away and work to keep cranking out those reps one at a time.
Floats like a butterfly, stings like a bee. Angie M. has that perfect mix of grace and strength!
Providing the best possible experiences for our athletes has always been the core mission at the Cove. And as the gym continues to grow, we want to ensure that we set ourselves up to manage that growth AND maintain the highest standards for all of you. In order to to this, we are thrilled to announce we are bringing on Coach John full time as our General Manager.
We have loved expanding services into nutrition, personal training and other programming offerings (gymnastics, running, barbell club, etc.) and want to do more of this in the future. Having John here to help us manage the day to day operations of the gym will allow us to build bigger, better and more diverse program options.
John has the Cove kool -aid running through his veins and the impact he has already made is extraordinary. We can’t wait for this next chapter as we continue to make the Cove THE best box around.
STRENGTH WOD
Back Squat
8/8/8/8 (60-65% across)
OHS
8/8/8/8 (60-65% across)
WOD
1 min of KB Swings
1 min of Doubles
1 min Sit ups
x 4
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coach’s Tip: This week we are starting our % work with the squat program. Should be a manageable load, but be challenging for the last two sets (but adjust down if need be). The Metcon is just to get the heart rate up and keep keep you moving at a steady pace. The strength should be the focus for the day!
Coach’s Tip:One person runs a 400m sprint and then tags their partner to run, so each partner runs two sprints at the beginning and end of the workout. For the burpee broad jump/ deadlifts, all barbells should be placed in the back of the gym so the floor is open for burpee broad jumps. Both partners will begin at the front of the rig by the kids room. One partner will burpee broad jump down to the end of the rig, complete 10 deadlifts, burpee broad jump back to tag their partner, and then partners will switch. Each partner will do this for 5 Rounds.
Coach’s Tip:Open WOD 14.1 is a repeat of the Games’ first-ever open workout (11.1) in 2011. Start out with a strong and steady pace for the workout and try to maintain it till the last minute, then kick it into high gear. You’re heart rate will be spiked from early on so establish a strong pace and stick with it. Rich Froning won this workout in the first Open with a rep count of 448… which is almost 10 rounds completed!
