Bring your own mat and head on down for our FIRST yoga class! Remember this does NOT mean that Open Gym starts early. We are intentionally starting before Open Gym so the yogis can have the place to themselves for a while. Thanks for your consideration and understanding!
Also another reminder that we will be having a potluck celebration after Murph on Monday. We will be opening the new side doors and taking over the side parking lot because we are expecting a big crowd and the weather should cooperate! BRING SOMETHING TO SHARE. AND BRING A CHAIR! We have some chairs here, but you’ll want your own comfy folding chair or blanket… we’ll be going tailgate style! Sign up for what you plan to bring HERE so we don’t have 50 trays of cupcakes and no beer (although that doesn’t sound too bad!)
We hope everyone learned a lot from Friday’s WOD in terms of how to pace, how to approach the run and how to break up reps. The goal was not just to condition you, but help plan your strategies for Monday.
After Murph we will be having a potluck celebration. We will be opening the new side doors and taking over the side parking lot because we are expecting a big crowd and the weather should cooperate! BRING SOMETHING TO SHARE. AND BRING A CHAIR! We have some chairs here, but you’ll want your own comfy folding chair or blanket… we’ll be going tailgate style! Sign up for what you plan to bring HERE so we don’t have 50 trays of cupcakes and no beer (although that doesn’t sound too bad!)
And remember…yoga starts at the Cove THIS SUNDAY at 8:30am. BRING YOUR OWN MAT!!!!
STRENGTH WOD
Box Front Squats 3/3/3/3/3
WOD
5 Front Squats
25 Sit ups
1 Rope Climb
4 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125 (2 rope climbs)
Coach’s Tip: Today we squat heavy! The load should be heavy and you should be sitting down with vertical shins. For the WOD the front squats should be heavy also, but something you can do 5 reps in a row. Sit ups are your ‘rest’!
As you know, Murph is coming this coming Monday! We are expecting big crowds so please make sure you sign up for a HEAT TIME HERE. We’ve posted some information on hydration already, so we hope everyone is drinking AT LEAST their body weight in ounces of water! Hydration is critical to a successful Murph, so you’d better be drinking up. Ideally we wanted you drinking this 10 days out (really, we should be doing this EVERY DAY), but in the days leading to Murph it is a MUST.
Another great way to prep is to do some active recover or YOGA!!! the day before. Join us for our first class at 8:30 Sunday morning! As you now know, classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Coach’s Tip: As we’ve talked about before, some days are ‘training days’ and some days are ‘game days’ (i.e. The Open). This is definitely a training day and use it as good prep for Murph. We are looking for FULL RANGE OF MOTION (especially on the push ups and pull ups) as shorting reps at this kind of volume isn’t just ugly, it’s dangerous. The coaches will be on you, as usual, to keep that form on point. Feel free to scale the volume if this seems daunting!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
Fitness/Performance: Keep the load low and work on technique, range of motion and position
Open: Get as heavy as possible and make each complex unbroken.
WOD
Fitness
90 Air Squats
30 Power Snatches(75/55)
60 Doubles
Performance
30 Overhead Squats (95/65)
30 Power Snatches (95/65)
100 Doubles
Open
30 Overhead Squats (105/70)
30 Power Snatches (105/70)
150 Doubles
Coach’s Tip: Whether you are doing air squats, lightly or heavy loaded overhead squats look for virtuous technique in this movement. Success in this workout isn’t just found in speed but more importantly in movement quality.
Throwback Thursday pic to the original Million Meter Man, Garth. He started the rowing revolution here at the Cove with all those early AM sessions.
You might know him as the “guy whose wife bakes the most amazing desserts”, but to us he’s one of the most determined and likeable guys out there. Keith O. is one of our early morning warriors, and has been crushing it ever since he walked through our doors.
A lifelong athlete, he ran high school cross-country and track and weighed 135 soaking wet. But when he got to college he found rugby and the coach told him that wouldn’t fly – he was told he’d be benched until he put on some weight. That he did, and he played all the way through college and for the next 20 years on club teams. Rugby created all sorts of challenges for him injury-wise, and some of them still plague him today.
“Before I got to the Cove I was in a rut. I was probably 25 pounds over what my weight should have been. I was doing the ‘Golds gym workouts’. You know… doing things body part by body part. Then my wife got me a personal trainer and I started working out again for real. The trainer would have me doing ‘mini Metcons’ after our workouts so I got a sense of what CrossFit was about” (his trainer smartly followed CrossFit Football programming)
As a former runner (and avid cyclist), he enjoyed the individual time for himself, but rugby left him with an affinity for teammates and camaraderie that he really missed.
“CrossFit is very similar to my rugby experience. I made lifelong friends with rugby and I love the community and friends I am making here. I’ve got my rabbits I like to chase… the young guys – like Ethan. We came in one Saturday and did a Comp Train workout. I was the even the one who suggested it but also was the stupid one to do so (he said laughing). There are all these jokes about CrossFit and the ‘cult’ of it, but I’ve totally drunk the kool aid. And from the moment I walked in, it just felt personal.”
He’s up before dawn most days. “I’ll be up early working on European time. I’ll wake up at 3:30 to negotiate a deal overseas, but at 6:30 it’s CrossFit time. The 6:30 used to be a small class – the 5:30 was the big class. But now it’s really lively. I love that we have athletes of all ages and all fitness different levels. It gets me up in the morning. This is my sanctuary.”
What’s different since CrossFit? “The mobility is huge. I couldn’t hold a weight over my head without pain when I started. And sometimes it comes back, but I know when not to push it.” But despite his athletic past he says “I think I’m now in the best shape of my life. I’ve lost 25 pounds since I started. It’s hard to compare to when I was playing competitive sports, but back then I was in ‘sports specific’ shape, not ‘functional shape’. I could sprint, but my overall fitness isn’t what it is now.”
And with Memorial Day fast approaching and since we love to honor fallen heroes with special workouts, he shared something truly special with us. “A number of people at The Cove have asked we what the bracelet is that I wear every day. It is a memorial bracelet and I have worn it continuously for many years now. I went to a military high school so a number of my classmates joined the Services. One of those people was my classmate and friend Cliff Patterson. I could tell you stories of Cliff. Great person. Captain of the football team and all of that… but he was just so much more.
The bracelet says:
Maj Clifford L Patterson VA USA
Pentagon 11 Sep 01 VOT
Cliff was killed when the plane hit the Pentagon on 9-11.
I can tell you the bracelet makes me sad, proud and at peace. I know the last part is strange, but during those times of anger, frustration or just stress I look down or adjust the bracelet and it makes me realize what is really important.”
So while Keith is getting stronger, leaner and fitter and honoring his fallen friend, we will look on in awe as we eat his wife’s cake.
SKILL WOD
Fitness: 7 Strict Pull ups
Performance: 7 Chest to Bar (can be kipping)
Open: 5 Muscle Ups
x 6 Sets
10 min time cap
(all reps should be unbroken if possible)
WOD
20 Seconds on Assault Bike
7 Hanging Power Cleans
7 Bar Facing Burpees
Rest 1 minute
5 Rounds
15 min Time Cap
Fitness: 95/65
Performance: 135/95
Open: 165/110
Coach’s Tip: For the skill WOD the numbers can be changed! As an example, if you are following the Open track and does not have MUs this is the time to work on some progressions. If you have MU’s but can’t do 30 in under 10 minutes, definitely scale back the number. Use the same thought processes for the chest to bar and strict pull ups. The workout should be fast. Fo for a hard 20 seconds on the bike… and the hanging power cleans should be unbroken so pick a weight you can move!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
Coach’s Tip: Today we test our endurance AND strength training with a doozy of a WOD. The deadlifts should be a moderately heavy weight, but should be something you can at least do in quick sets of five. You’ll be doing 45 total deads, so it is a lot of volume. Deadlift/running/rowing is a challenging combination and your hammies will be tested. So make sure you get really good stretch in before and after class and maintain VIRTUOUS form throughout. The coaches will say “drop the barbell” if they see you doing anything that puts you in a vulnerable position… so check that ego at the door!
It’s hard to believe, but Zipporah is due THIS SATURDAY! But this little man was two weeks late, so if history repeats itself you’ll likely see her STILL working out next week…
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STRENGTH WOD
12 Single Arm DB Strict Press (6 each arm)
30 Second High Plank
5 I’s, Y’s and T’s
4 Rounds
WOD
9 Thrusters
9 Toes to Bar
9 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip: We are working on shoulder health with the I’s, Y’s and T’s. Today’s METCON is quick and dirty. The Thrusters should be unbroken for the majority of the time. For the toes-to-bar, remember to work a straight leg kip if you are progressing to that movement!
Come on in and make up a missed WOD, do some active recovery or get mobile! We’ll be open from 9a to Noon as usual!
In cased you missed the FB Post, Yoga is coming to the Cove! It will run every other Sunday and we need your help in finding the BEST TIME. Quick vote needed, so let your voice be heard (you can select any or all options that work for you)… so just CLICK HERE
Coach Brian hitting the strict press work this week...
Coach’s Tip: These are some pretty heavy deadlifts, so we expect virtuous form and do not attempt to do your one rep max 30 times. Pick a weight you can move in sets of 5 from the start. Use this as good practice for your doubles. If you have them, just pick a number of doubles that works for YOU. But you should not be on the rope for more than 90 seconds (or two minutes for you later round).
We love a good Partner WOD, but we also know everyone doesn’t love it like we do. There was a recent post on FB about the pressures some put on themselves to “not let their partner down”. At the Cove, there is no such thing. We see people post scores with 100% effort in the comments (and we love that)… and now we’re seeing posts about 100% eff-it for Partner WODs. It’s about giving all the effort AND not giving a f@#k. LOVE THIS TOO! In fact, keep your eye out for Melissa G. and Rich S. donning some new themed attire!
STRENGHT WOD
10 Floor Press
10 Skull crushers
4 Rounds
PARTNER WOD
30 Seconds KB Swings
20 Seconds Slam Balls
10 Seconds Assault Bike Cals
For 14 minutes
One person starts on the KB Swings and the other is ready by the Slam Ball. As soon as the 30 seconds is up partner # 2 starts on the Slam Balls. Then Partner one gets on the Assault Bike. You start as the clock hits 50 seconds (30+20) then partner # 1 gets by the KB Swings as soon as partner #2 is done the assault bike. This way you are constantly rotating through the stations. It will require some thought… but EFF-IT if you screw it up!
THESE pics show what a partner WOD should look like...
