Edward Blanch

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April 28, 2017

Toy time!

TIME TO PLAY!

Today should be a super fun workout where we get to touch lots of ‘toys’ at the gym. Today is not the day to learn a new skill, per se, it’s a time to work on the technique and getting more efficient at the ones you are already developing. For example, if you have never done GHDs in a Metcon, today is certainly not the day to try them (sets of 15 will crush your core if you are not used to training on this implement). Rather, work on your sit ups and swinging your arms to build more momentum. And we don’t want to see people flailing around on the ropes during the WOD. Feel free to play around on the warmup, but if ropes are new to you, stick with the sled pull today for the workout itself. Pending class sizes you may have to wait for a rope or a sled, but remember, this isn’t about breaking a world record time, it’s about technique and having FUN!

WELCOME FED HILL!

CrossFit Federal Hill is closed for the Level 1 Cert Course this weekend, so we are opening the doors to their athletes to join in the fun. If you see a new face (or even a familiar one from a prior visit), give a fist pump or high five. They’re used to that. #noplacelikecove

WOD

1 Rope Climb

20 1 Arm DB Snatches (alternating arms)

30 Sit Ups

50 Double Unders

4 Rounds

Fitness: 35/20/Seated Sled Pull

RX: 50/35

RX+: 50/35/15 GHDs/2 Ring Muscle Ups

Coach’s Tip: The legs get a break from yesterdays thrusters, but the forearms will be feeling this one! While the clock will be running, use this as an opportunity to work on really solid form on the Snatches. You’ll be doing 80 snatches total and if you recall 17.1, having a good tight core and a flat back is key to feeling great the next day!

If you haven’t met Shelby S. yet, you’re missing out. She comes off as super sweet, but she’s a beast in sheep’s clothing! Here she is crushing the Push Press…

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April 27, 2017

Running and grilling at the Cove!

FUN FRIDAY AT THE COVE!

It’s supposed to be a beautiful day, so let’s take advantage of it! We’ll be heading outside with some running during the workout, so we’ll definitely enjoy the taste of summer today. In addition, we plan to pull the grill out during the day tomorrow so if you’re heading to the Noon class or want to come by after for some lunch, come on over! Bring your lunch or feel free to throw something on the grill. We’ll have some burgers and you’re welcome to those (as long as supplies last!).

PARTNER WOD

Partner 1: Max Toes to Bar

Partner 2: 200 M Run

12 min AMRAP

Rest 2 minutes

Partner 1: Max Thrusters

Partner 2: 200 M Row

12 min AMRAP

Coach’s Tip: Partners will switch on and off every time someone gets back from the run or done the row. There must be a high five during every transition (don’t make us “no rep” you on that one!).

Regular 5:30am early bird Mike D. showed up for a 5:30PM class! We think this guy is running an Australia time…

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April 26, 2017

Scaling to my goals

Scaling to my goals

We have had lots of positive comments regarding our recent changes to creating three different programming tracks depending on your goals. A question we have been getting is some athletes desire to be the “open track or performance” but have not feeling comfortable with the weights or movements in the that track. They want to get there and aren’t sure how to approach workouts. To answer this question we want to step back and look at the purpose of these different tracks. Each track is based upon your goals which leads us to different workout designs to help you achieve those goals Each workout we establish standards in weights, volume, movements, and time appropriate for each track. It’s a recipe but sometimes you need to alter it to your taste. Today’s workout is a great example of how we might alter the workout based around your goals. If Handstand pushups is gymnastics movement you haven’t really developed yet and your goals have you in the Open or Performance track you should look to scale that portion of the workout to help you develop handstand pushups. It could be wall walks, pike push ups off of a box, or handstand holds. Each of these scales represents a progression that would lead you closer to your goal of this high skill gymnastics movements. For the metcon of 10 hang cleans at 135/95 for ten reps is too heavy a load for a lot of people and would blunt the metabolic focus of this workout. For that athlete scaling to a more appropriate weight for them would not only help them build strength in this movement but also allow them to get the intended cardio-vascular stimulus of the workout. If you notice in the coaches tip this workout is supposed to be a series of high intensity with some short rest time. We would have that athlete find a weight that would allow them to do 10 unbroken cleans fresh. The three tracks of fitness, performance, and open are guideposts to you achieve your goals. It does not mean that you have to do them exactly as written in Wodify. Scaling workouts is alive and well at the Cove and please look to your coaches to help you tweak the workout so that they work best for you.

WOD

20 Seconds on the Assault Bike

10 Hanging Power Cleans

8 Handstand Push ups

30 Seconds rest

5 Rounds

15 Minute Time Cap

Fitness: 95/65 Strict Seated DB Press

Performance: 115/75

Open: 135/95 (deficit- 25’s for men/10’s for ladies)

SKILL WOD

20 Seconds at each station for 6 minutes

Hollow Hold

Flutter Kicks

Rest

Coach’s Tip: We have a time domain on the Assault bike today. 20 Seconds is a sprint pace, but not all out. Although we are not going to set a calorie target for the workout we still want you to work hard.

Brittany not only looking strong but also demonstrating great mobility.

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April 25, 2017

Wednesday Wins! Brenda

WEDNESDAY WINS! BRENDA R.!

Today we celebrate one of our recent “Fresh Start” graduates who is kicking butt and taking names — Brenda R.! She came to us in January looking to shake up her workout routine and find new ways to get a leg up on her competition on the tennis court. And not only has she accomplished things she never thought possible inside the gym and on the court, the side effects of her hard work are beyond incredible.

Not only does she LOOK AMAZING, the data is picture perfect. She has lost 15 pounds from when she started. She has lost 20 pounds of fat and gained five pounds of muscle. Her body fat percentage has now dropped into the “ideal range” for her age. She feels the effect on the tennis court too. She’s feeling faster, gets to more balls and doesn’t get tired like she used to. But for Brenda, the biggest surprise has been keeping it off (and continuing to lose!).

“I have always yo-yo’d. I have always played tennis, but I just ate badly. Sweets, baked goods (banana bread is her ‘thing’), you name it. And we always have a steer in the fridge, so I overdid the red meat too. I’ve done lots of nutrition challenges in the past and have seen short term victories, but it never stuck. I do well when I have other people counting on me, so the team challenges (like the one we are doing now) really work for me. I’ve now figured out how to keep doing it on my own when someone isn’t depending on me”.

When asked why she think she saw success this time her answer was simple. “Now I know what agrees with me and what doesn’t. In the past we were told to cut things out because they are ‘bad for you’, but I didn’t understand that maybe my body couldn’t handle those things. But this time it made sense because I learned what food doesn’t agree with me. I took diary out. I felt better. I took bread out. I felt better. I didn’t have to add those things back in because I felt so good. Or when I do really crave them I only have a little bit.”

The other piece of the puzzle is the workout regimen she’s added to the mix. She’s a self proclaimed “slug” but if you ask her what she likes to do every week now, your jaw will drop. And for her, fitness has now become a great distraction to keep her out for the kitchen and snacking on those sweets. Tennis anyone? Sometimes up to four times per week. CrossFit (3-4x) per week. Trainer (once per week). And occasional runs on the track near her house. “In the past I belonged to gyms that offered classes all the times. But I never went. I come here (to the Cove) three — sometimes four– times per week because I want to keep progressing. I want to get stronger by doing everything right. I want to be better at lots of things.”

She’s on a mission to get doubles. And pull ups. And to be more mobile. And wants to improve technique on all her lifts. Oh, and she’s one heck of a partner. She plays doubles in tennis. She won’t cheat on a nutrition challenge if she’s on a team. She’s the real deal ‘team player’. Seek her out on a Friday for a partner WOD if you haven’t already!. Plus you can sip the KoolAid together. When she came to us she said, “I’ll give it a month and see what I think.” Four months later, she’s still here. Glad it tastes so good Brenda! AMAZING WORK!

STRENGTH WOD I

Front Squats

Work up to a heavy 3 Rep

10 minutes at each station

STRENGTH WOD II

Deadlift

Work up to a heavy 3 Rep

10 minutes at this station

WOD

10 Minute EMOM

Even: 40-50 Double Unders

Odd: 15-20 Sit ups

COACH’S TIP: Today would be considered our training day (not game day). 10 minutes is quick for a 3 rep heavy lift. So people should be getting to 80-90% of their max potential. The AMRAP should be more of a recovery/get a sweat. It should not be super challenging. Scale the doubles appropriately.

Meet our newest “NOONER” Katie G! She’s a beast and we are thrilled to have her as part of the community. Give a high five or a fist pump when you see her!

April 24, 2017

Fitness Survey – Would love your help!

FITNESS SURVEY

If you have a few minutes it would be really amazing if you could click the link below and fill out a quick survey regarding all things fitness to help with some market research for a friend of ours ‘in the biz’. This has NOTHING to do with the Cove specifically, but we know how opinionated this group can be (in a good way!) so we could help them out. Feel free to pass along to friends who participate in any form of fitness even if they are not a member at an affiliate. There is even a section for gym owners specifically so please pass along to any of those great people as well! We know they appreciate the most honest and objective feedback possible to drive better results. SO THANKS IN ADVANCE FOR YOUR CANDIDNESS! FitnessMarketResearch

STRENGTH WOD

6- 1 Arm DB Strict Press (6 each arm)

30 Second High Plank Hold

5 Rnds

WOD

5 Pull Ups

10 Push Press

25 Air Squats

10 min AMRAP

Fitness: 45/35

RX: 95/65

Open/RX+: 105/70 Chest to Bar

Coach’s Tip: The strength WOD continues to develop our strength for the Strict Press. The workout should be fast so make sure you have a weight you can hit ten in a row on the push press. If you don’t have pull ups we strongly encourage you to use negatives as a scale today! Be sure to scale the volume as necessary as these can be hard on the biceps.

In awe of this woman and her progress. Cristi S. ‘graduated’ to an 18″ last week and there’s no turning back now!

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April 23, 2017

#noplacelikecove

#noplacelikecove

We could go on and on about this community, but we were just blown away by the recent events at the Cove that were entirely ATHLETE DRIVEN. Last weekend, Dan B. offered to bring in a brisket and wowed the crowed with his mad grill skill. Brent L. hosted impromptu happy hours (and footed the bill!). And this past weekend, Liz B. organized an incredible baby “shower” to honor our moms-to-be. This team effort included Chelsea L. and Coach Maria helping to plan it, Angela D. and Vanessa H. on board for set up and Ada, Alyissa and Vanessa taking shifts in the kids’ room to ensure the parents could partake worry-free. Not to mention the many athletes who came out, strapped on that medball and did a ‘sympathy WOD’ to honor these pregnant ladies! There is a culture that lives inside (and outside!) these walls that is so much bigger and better that we could have imagined. We are beyond grateful for all you. #noplacelikecove.

Oh, and here’s what the moms received in their ‘swag bags’! Awesomeness!

STRENGTH WOD

For 10 minutes:

Even: 8 Bent Over KB or Dumbell Row (weight in both hands)

Odd: 8 Barbell Floor Press

WOD

6 Burpees

8 Box Jumps

10 Slam Balls

10 Rounds for Time

Coach’s Tip: The skill work is to help with overall shoulder health and increase our pressing strength. Each round in the workout should be well under 2 minutes. The volume is high but the rounds should be quick. If you see your first round took more than 1:45, consider cutting the number of rounds or doing fewer reps per round. Lots of easy ways to scale this one!

In the spirit of babies… a Sesame street lyric to accurately capture this photo: “Which one of these is not like the others? Which of of these is not the same?”

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April 21, 2017

Lindsey's NCAA Tourney Win WOD!

LINDSEY B’S TOURNEY WIN WOD!

As most of you know, we did the NCAA Cove Tournament Bracket and the “prize” for the winner was to be able to program their own WOD for the entire gym. After spending weeks researching teams, odds and past performance (and rumor is she went to Vegas to talk to ‘the sharps’) and the hard work paid off for her!

Men, it’s time to pay attention to this “sports thing”. For the last two years it has been a female who’s won (Kim M. last year) so let’s step it up for next year! And for 2017 its a huge congratulations to Lindsey B.

So, if you know Lindsey, you know she’s quite nice. And stunning. A new mom and loving wife. I mean, some would look at this photo and even call her angelic. DO NOT LET ANY OF THIS FOOL YOU. In inside this ‘angel’ lies a devil who wants nothing more than to test our limits and leave you on the ground gasping for breath. Even Geo isn’t even this mean.

LINDSEY’S TOURNEY WIN WOD

30 Box Jumps

90 Double Unders

30 Clean and Jerks

90 Double Unders

30 Wall Balls

90 Double Unders

Fitness: 95/65/180 Singles/20″/18″Box/14/10 Ball

RX and +: 135/95/24″/20″Box/20/14 Ball

Coach’s Tip: Coach Marina hit this workout on Thursday and posted a (albeit blurry) video of her doing it. If you missed it, you can find it here. And here’s her perspective: The key is to KEEP moving. This is an incredible demanding workout from a cardio perspective and if you are not proficient at doubles, you will enjoy some time in the pain cave. Go easy on the box jump to start (think of it more of a warm up movement to get your hips open/explosiveness and swing those arms to loosen the shoulders). I would strongly advise NOT rebounding off the box (not only to save your calves for jumping, but to control your heart rate). If you get your heart rate too high too early, you’ll be in trouble. 90 is a big set for double unders, so even if you are a doubles whiz, I would think about breaking them up into three sets of 30 to manage your breath (as the 20 seconds you will gain by going unbroken will mean MORE than that as you try to catch your breath for the Cleans). I didn’t figure that one out until the last round! Steady on the bar (I did quick singles but wish I had moved a bit faster), then back to the rope and wall balls. I went unbroken on the wall balls b/c a) I love them and b) I saw the light at the end of the tunnel, but if you need to conserve energy for the last set of doubles, hit three quick sets of ten! Lastly, if you have doubles at ALL, do them. Just scale the volume. Once you go doubles you never go back! Good luck. And F-U Lindsey 😉

One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today). Each round should take around 1:00 to 1:30. If find you are over 1:30 per round then definitely scale down the reps! Transitions should be quick so each person can get 4-6 rounds in. The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken. Sets of 3 is not the stimulus we are looking for today!

Coach John warms up an awesome group of athletes for squat cleans…

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April 20, 2017

Partner WOD Today!

PARTNER WOD

12 Slam Balls

12 Burpees

12 min AMRAP

Rest 4 minutes

12 Cals

12 Deadlifts

12 min AMRAP

Fitness: 135/95/Rower/20/15 slam ball

RX: 155/105/Assault Bike/30/20 slam ball

RX+: 185/125/Assault Bike/30/20 slam ball

Coach’s Tip: One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today). Each round should take around 1:00 to 1:30. If find you are over 1:30 per round then definitely scale down the reps! Transitions should be quick so each person can get 4-6 rounds in. The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken. Sets of 3 is not the stimulus we are looking for today!

Coach John warms up an awesome group of athletes for squat cleans…

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April 19, 2017

Reminder: Sunday "Future CrossFitter" WOD!

REMINDER: “FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!

Ever stare in awe at one of our pregnant athletes as they CRUSH the WOD next to you? Not only are these women simply amazing, they’ve been toughing it out by WOD-ing “for two” AND still making gains through their pregnancies. We’re excited to honor Amanda, Colleen, Holly, and Zipporah with a “Future CrossFitter” celebration, Cove style. ALL Cove athletes are invited, including the guys. In fact, we want our men to get a sense of what it’s like to workout while pregnant and show their solidarity by doing the WOD with a med ball strapped to their belly! And don’t worry about spilling the beans—the mamas know about the fun!

THE DETAILS:

Sunday, April 23, Noon – 2pm

We’ll WOD first, and feast later

There will be kids room coverage during the actual WOD, so we’ll run a few heats of the WOD

(if you want to take a shift in the kid’s room while you’re not WODing, let Liz B. know)

And RSVP if you can… the Facebook event is here!

STRENGTH WOD

5 Back Squats @70-80%

1 Heavy Sled Drag

4 Rounds

WOD

12 Power Snatch

35 Double Unders

9 min AMRAP

Fitness: 45/35 (70 Single Unders)

RX: 75/55

RX+: 95/65

Coach’s Tip: The strength portion is not a race. Take your time, go heavy on the sled and no need to ‘run’ with it. There should be rest (as we are building strength) so don’t rush through the movements. If you’ve been doing the Open for years, the Snatch/Double Under combination will feel VERY familiar (14.1 was a repeat workout from 2011 – the first workout (11.1) in the first ever CrossFit Open and was a 10 min AMRAP of 30 Doubles and 15 Snatches at 75/55). We’re looking for big sets on the snatches, so if you are out of the gate with singles or even sets of three, you’re WAY too heavy. Try to relax on the doubles and get right back to the bar. Today’s challenge will be differentiating MUSCULAR fatigue vs. CARDIO fatigue. Even though you may be winded off the rope, you should be able to grab that bar and at least bang out a few reps, THEN rest!

Ever wonder what happens between morning classes? Bubble WODs!

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April 18, 2017

Wednesday Wins! Deb B.!

WEDNESDAY WINS! DEB B.!

It’s only fitting to celebrate Deb B.’s ONE YEAR ANNIVERSARY with us by shouting from the rooftops how awesome she is and how far she’s come. She started with a group of fantastic women in our first six-week Challenge and she (and they!) have been kicking butt and taking names since.

Deb is one of those stealth athletes that just keeps getting incrementally better. She comes regularly, works hard and then goes on about her day. As she said to me long ago, “It’s my new normal”. If you’re not up an ungodly hour, though, you might only know this fierce female from the WhiteBoard (or from her array of awesome bandanas). If you don’t know Deb personally, you’re missing out. But her story will inspire you nonetheless!

When Deb came to the Cove, like most of us, she long-struggled with ‘body issues’. “I’ve always been athletic and I think that was the biggest struggle for me. Thinking about ‘what I used to look like’. I have been 5’10” ever since the 10th grade so I have always been self-conscious of my appearance and sticking out. Plus the name calling and the unfortunate lack of positive reinforcement took a toll. But, a few years after college, I finally started to appreciate my height and embrace it.”

Deb came in with realistic expectations and knew this wouldn’t be a ‘magic pill’, rather it would require work and dedication. As she says, it’s all about “Progress, progress, progress! Even though it has been slow, the Cove has given me the opportunity to achieve that PROGESS. And the opportunity to FEEL GOOD again. To FEEL GOOD about my body. To FEEL GOOD about wearing a tank top. To FEEL GOOD about my thighs only rubbing together slightly now instead of rubbing together “not so slightly!” LOL! I tell ya, I could go on and on”.

“And those ‘what I use to look like’ thoughts are long gone. It truly puts a smile on my face! As I get older and now that I’m a Crossfitter (can I really say that??!!), I realize that I will never look like how I use to look. I will now look even BETTER than I used to. And it’s because that ‘look’ is now coming from the inside out. I’m stronger in so many ways. Yes, I can lift more weight now than I could 1 year ago. But, my core has improved! My posture has improved! My mental toughness has improved! The amount of energy I have every day has significantly improved! And the amount of times I choose to eat unhealthy foods has significantly improved as well!”

“And speaking of mental toughness…..I have never, ever, ever, ever been a morning person. And no one would have ever convinced me or anyone that knows me, that I would be regularly attending a 5:30 AM class for almost an entire year! My husband kept on asking me, are you sure you want to go to the 5:30 class? Are you sure you’re not setting too high of expectation for yourself? You know you’ve tried it so many times in the past to workout first thing in the morning…and don’t get me wrong, if I have a chance to sleep in on the weekends, I will. But if I have to get up at 5, 6 or 7, I’m awake and ready to take on the world with energy! And that’s because of you, the COVE, the coaches, my 5:30 am crew and my OG crew! I can honestly say, that I’ve never been a part of something that I think about every day. I’m not sure if that’s healthy, but it’s definitely true and I love it!”

“The Cove is truly a special place. I know you the coaches hear it all of the time but that’s because it’s true. And it’s the people that make it special. It’s the caring, it’s the support, it’s the genuineness (is that a word)? it’s the pushing you a bit past your comfort zone. it’s the smiles, the hugs, the encouragement, the tears, the laughter (yes, even at 5:30 in the morning), the sarcasm, the fact that nobody is above being ridiculed and nobody is above finishing last.

It’s The COVE!”

Deb finished by saying “Thank you for offering a vehicle for me to become a CrossFitter and giving me an opportunity to meet and bond with some really cool people!!!”. No, Deb. THANK YOU. Thank you for walking in our doors. Thank you for your hard work and dedication. And thank you for being YOU. This place would not be the same without you!

SKILL WOD

10 Strict Ring Dips

10 1 Arm DB Row (10 each arm)

20 Second Hollow Hold

3 Rounds

Open: 10 Strict Ring Dips/10 Kipping HSPU/20 Hollow Rocks

Fitness (FX): Push up into DB strict press

WOD

10/8 Assault Bike Cals

12 Toes to Bar

12 Slam Balls

Rest 30 seconds

6 Rounds

17 min Time Cap

COACH’S TIP: The skill work will help with building our pressing strength and shoulder health for our strength cycle. For the Open athletes we will challenge the same muscle group back to back (ring dip (push) into HSPU (push)). For you programming nerds, here’s a little “why”: While you will never really see this style in an open/local comp workout (it is usually a push then a pull (or squat then pull)), it will build more strength in those positions and make a push into a pull feel much easier. You will see this style of training in all of the good competitive programs. Example would be Bar MU, in Chest to Bar, into Pull ups. You’ll rarely see that in a competition, but that a great way to train your pull-ups! For the METCON focus on toes to bar not becoming a sticking point so work on a solid kip. 12 is a big number, so please feel free to scale those down (think 8 or 10 instead), but strive to hit that number every round. The assault bike should not take longer than a minute so watch the clock on your first round and adjust the volume accordingly!

They believed they could… and they did! Huge congrats to to these amazing women who are celebrating their one year at the Cove!