Coach’s Tip: Front squats should be heavy and the run should be fast. The sit-ups are there for the legs to get a small recovery before hitting a big set of 10 or 5 and 5, but the fatigue on your core will make keeping an upright torso even more challenging. Fight to keep that good position with elbow high in the front rack! You should not be going straight into the next round with no rest, so if you are not getting in a good recovery time, lower the weights or shorten the run to a 300!
“Hi honey… how was your day?!” Susan and Mark chilling out and catching up…
We had a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday and we couldn’t be more proud of their performance! For some it, was their first out-of-house competition and for others it was their first in a LONG time! And a huge thanks to Mattie C. who has brought us all the tires over the last months so we could practice and be ready for new tricks!
Not only can competitions to be a fun way to push yourself outside of your comfort zone, its a great way to bond with your fellow Covies (and the broader CrossFit community). If you are interested in signing up for a competition, talk to us and we can help steer you to the one that’s best for you!
Coach’s Tip: Go heavy on the strength portion and focus on technique so the barbell feel light in the Metcon! This workout should be a sprint and completed in under 10 minutes. Ideally times will be closer to 8 or less, so if you see that clock ticking away and you have a lot of work left to do, pull some plates off the bar and/or cut the volume on the reps!
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!! If you have a mat please bring it.
]]>
SUPPORT YOUR FELLOW COVIES AND FOR A GREAT CAUSE!
We have a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday, so come on out and support them this weekend! We hosted this competition last year at the Cove and it was a blast. This year it will be at True Core CrossFit in Annapolis!
Not only is it a fun competition, CF4CF is an organization dedicated to using competitive fitness to improve the quality of life of individuals living with cystic fibrosis. We love their line “Breathing hard so others can breath easy”. If you can’t make it to the competition, consider making a donation to this great cause!
Reminder that we are ON for yoga this Sunday at 8:15am! Bring your own mat and an open mind!
WOD
4 minutes on 1 minute off for 20 minutes
500/400 M Row
12 Front Rack Lunges
Max Power Cleans
Fitness: 95/65
Performance: 115/95
Open: 135/95
Coach’s Tip: Just the met con today, so we’ll get in a good warm up prep well for the Metcon. The goal would be an above average pace on the rower (about 1:50-2:00) and get off the erg to hit 12 front rack lunges in a row. That should give you about 1 minute for max cleans. If you have less time than that in round one, keep in mind the time on max cleans will only get less. The most effective scale here would be to take 100-200 M off the row.
We have a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday, so come on out and support them this weekend! We hosted this competition last year at the Cove and it was a blast. This year it will be at True Core CrossFit in Annapolis!
Not only is it a fun competition, CF4CF is an organization dedicated to using competitive fitness to improve the quality of life of individuals living with cystic fibrosis. We love their line “Breathing hard so others can breath easy”. If you can’t make it to the competition, consider making a donation to this great cause!
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
90 Wall Balls
200 Meter Farmer’s Carry
80 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry
30 Min Cap
Coach’s Tip: No fitness, open or performance today weight recommendations today! Use your best judgement on how heavy to go. The key to this one will be partnering with someone who has the same goal, but, the movements and reps do not need to be split evenly. Think more about using your strengths instead of what weaknesses will be exposed!
We are making some changes to our new membership on-boarding process as we continue to grow. This is not a hard sell by any means, but if you know anyone who’s interested in the Cove, please let them know the time is now!
We will be raising the ‘same household rate’ from $100 to $120. This will NOT affect anyone currently at the spouse rate (unless you leave, your rates will never change!). It is still a steep discount, but if you have a loved one who’s been on the fence, bring ’em in!
We will only be doing a few more rounds of free foundations classes. In the future, athletes will pay for the three classes and then will get a week of regular classes for free.
Lastly, we will soon be capping membership. Preserving community and maintaining the best possible experience for our athletes is our number one priority. While we love new faces, we want to set a membership threshold that allows us to continue with the highest quality of coaching and individual attention that yields the best results for everyone!
STRENGTH
12 minutes for this complex
Hang Snatch + Snatch (squat or power, athletes choice)
WOD
12 Power Snatch
24 Air Squats
9 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip: The strength complex work is meant to warm up for the workout, not a time to set new PRs. 95/65 is an aggressive weight for the performance track today so please scale down if you cannot go unbroken (it should be a load that can be done unbroken for the first 3 rounds). If you are doing singles or 3’s on the first round it loses the intended stimulus for the workout!
This Sunday we saw a FB post from Paige K. wishing her Dad, Paul, a Happy Father’s Day. Among other things, she wrote “thank you for being my workout partner, my biggest fan, and for always keeping it real.” Whoa! Workout partner!? She is thankful to workout out with her Dad? Yes!
Then it struck us just how many awesome Dads we have here that will one day get a post like this. Sure, you’re good at “parenting”, but you are all incredible role models for a life of health and fitness. And while you might not see the immediate impact you are making, over time you will shape how they view fitness (fun!) and build healthy habits that will last a lifetime.
We built this place so that you could find that hour for yourself, but also hoped that the time spent here would influence those around you. Nothing embodies this notion more than seeing our Dads enjoy time at the Cove with their children. Whether it’s them seeing you through the glass in the kid’s room or taking CrossFit Family classes with you, you are making an impression. As adults, we have created a “culture of play” here at the Cove and it is wonderful to see your children “play” with you inside AND outside the box.
There are too many to mention and celebrate, but here is a small collective of some amazing moments between our Cove Dads and their kids. The fact that you want to share this experience with them means the world to us, and we know it means the world to them. They may not say thank you now, but they will one day.
Just watch out though… they’ll be better than you before you know it…
We are so inspired by this that we are actively finding dates for our next series of CrossFit Family classes! Stay tuned for dates and times!
WOD
400 M Run
15 Toes to Bar
2 Rnds
1 Min Rest
200 M Run
15 Thrusters
2 Rnds
1 Min Rest
400 m Run
15 HSPU
2 Rnds
Fitness: 75/55
Performance: 95/65
Open: 115/75
30 min Cap
Coach’s Tip: Overall it is a longer workout that people should scale as needed to finish within the time cap. We are looking to keep a good pace on the runs and maintain some consistency here… it is by no means a sprint/rest style workout. Just keep moving!
Another one of our rad dads…
We are going to continue with our wide stance box squats. It will do wonders for the posterior chain if done correctly. If you can’t hit the 80% of your 1RM with proper technique, don’t worry about. Sitting far back and keeping those shins vertical (or even pointing TOWARDS you) is what we are looking for!
Wide Stance Box Squats 3/3/3/3/3/3 (approx 80% of 1 RM)
Make sure you are sitting back to the box, pausing then exploding up.
WOD
AMRAP 4 min
6 Burpee Box Jump Overs
10 Deadlifts
Rest 4 min
AMRAP 4 min (pick up where you left off)
6 Burpee Box Jump Overs
10 Deadlifts
Fitness: 185/125
Performance: 225/155
Open: 275/165
Coach’s Tip: The metcon should be quick and dirty. The deadlift weight should be 10 reps in a row for almost the whole time. 6 burpee box jumps should be fairly fast knowing that is it is only a 4 min work period.
A big shout out to Coach John and Coach Ashley (yogi extraordinaire) competed this past weekend at the Flex at the Mall and did great at a very challenging competition. Thanks so all the supporters for the athletes (#thecoverollsdeep) and if you might be interested in trying a competition yourself let us know and we can help you find one.
SKILL WOD
8-10 Strict Pull ups
8-10 Single Arm DB Rows
4 Rounds
Open: 5 Bar Muscle Ups
WOD
10 Slam Balls
20- 1 Arm Push Press (10 each side)
50 Double Unders
4 Rounds
**You choose the DB weight, it should be 10 in a row**
Fitness: 100 Singles
Performance: 50 Doubles
Open: (sub 10 toes to bar for 10 Slam Balls) 75 Doubles
Coach’s Tip: The push press is going to make the doubles difficult if you are using your shoulders too much. This is where it is so important to be sure to drive the rope from the wrist and not the shoulder.
Whether you are a father or not… come on in! Impromptu Father’s Day WOD going down at 10:30a Sunday during Open Gym. Sleep in and still make those BBQ or lunch plans later! Open Gym will still run from 9a to Noon as always!
WOD
5 hang cleans (pick your own weight)
4 HSPUs
7 pull-ups
30 double-unders
