10 Minutes to work up to a Heavy Weight in this Complex
1 Power Clean + 2 Lunges + 1 Shoulder to Overhead
(This should be a great warm up for the workout and help you determine the appropriate weight to use)
WOD
“Barbell Bite”
21-15-9
Power Clean
Front Rack Lunge
Push Jerk
Fitness: 95/65
RX: 115/75
RX+: 135/95
Time cap 18 minutes
Coach’s Tip: This is a barbell cycling workout. You should keep the sets manageable and work to control your breathing. The load should be something you can move in sets of 5-7 pretty easily. Yes the lunges will be uneven because of the odd number… but no, your right leg will not get bigger than your left leg.
Huge congrats to everyone who’s conquered 17.4! If you have done it already, please submit your score to games.crossfit.com. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. Remember, you take the bottom strip (below the dotted line) and the top stays with us! This is one of those workouts we do NOT recommend retesting due to the high volume of deadlifts and movements that put strain on your lower back. PLEASE talk to us if you are thinking of it and we can make a decision together!
If you are working on barbell skills at Open Gym, be warned that Monday’s workout will be heavy on the barbell (so maybe rethink things and take the time to work on some gymnastics or general conditioning!)
We continue to preaching virtuous movement here at the Cove, and Coach Lyndsey certainly practices what she preaches!
SO great to see so many athletes turn out and push themselves yesterday! 17.4 (or 16.4) is a taxing workout and it takes a lot of mental game to push through. WELL DONE! We were also happy to see everyone manage the loads SAFELY and with GOOD FORM!
This is one of those workouts we do NOT recommend retesting due to the high volume of deadlifts and movements that put strain on your lower back. PLEASE talk to us if you are thinking of it and we can make a decision together!
STRENGTH WOD
Back Squat Every 2 minutes for 12 minutes hit 5 Reps
70-75% same weight across
WOD
15 KB Swings
15 Box Jumps
15 Burpees
4 Rounds For Time
Fitness: 14/10, 35/26
RX and RX+: 20/14, 53/35
We are looking forward to a BIG night at the Cove! Since it is St. Patrick’s Day AND week four of the Open, we’ll be dialing up our after-party. If you are not doing the Open but still want to participate in the shenanigans, please feel free to come and hang out with us. It is an awesome time and we’d love to have as many Cove members experience this part of the community (and so we can start recruiting you for next year). Remember, it is pot-luck style, so bring something to share!
If you are on an intramural team, remember… 5 extra points to the athlete who brings in the best themed potluck dish and 5 points for best drink!
INTRAMURAL TEAM WINNERS!
Drumroll please!
17.3 WEEK WINNERS ARE…. “Covies Never Say Die”
It was almost a sweep this week, with Covies Never Say Die racking up more than a few categories. With one more week left in the Open, we expect the other teams will dial things up!!!!
Mighty Murphin Power Lifters – 26 pts total
Covies Never Say Die – 36 pts total
Rusty Thrusters – 19 pts total
#RespectYourElders – 20 pts total
Here’s is the breakdown for each category measured:
PARTICIPATION POINTS: 25 TOTAL POSSIBLE POINTS PER TEAM
Mighty Murphin’ Power Lifters: 21 pts
Covies Never Say Die: 21 pts
Rusty Thrusters: 19 pts
#RespectYourElders: 20pts
5 POINTS BEST TEAM SELFIE: Covies Never Say Die
With this caption, there was no way they could lose: “Suz and I did today’s WOD at the gym in the retirement community my parents live in today. Marina, I think we found some of your #respectyourelders teammates here prepping for 17.3… I would say that #coviesneversaydie, but I’m afraid to use that phrase around these folks!”
5 POINTS BEST TEAM PHOTO: The Mighty Murphin Power Lifters!
Yes, the kids finally got their act together!!
5 POINTS BEST SOCIAL MEDIA PRESENCE: Covies Never Say Die
Once again, Covies Never Say Die win the prize. Too easy…
5 POINTS MOST INSPRING PERFORMANCE BY AN INDIVIDUAL: Covies Never Die
For those of you who stuck around deep into the Friday Night Heats, you had the privilege of watching Kyle Murphy get TWO HUNDRED AND FIFTEEN REPS in the men’s scaled divison. For those of us who bowed out at the 8 minute mark exhausted, imagine doing that for 24 minutes?! AND after all that work he hit his one rep max MORE than once to finish the workout with our best male score of the day. Amazing. And as a barbell club graduate, Coach John couldn’t be more proud (see below)!
WOD
“17.4 is 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target
and perform hand-release push-ups
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
Kyle M. getting a LOT of work done and taking home the points for Covies Never Say Die…
REMINDER: EPIC FRIDAY NIGHT LIGHTS THIS WEEK!
If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team!
TOURNAMENT TIME!
CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY
LAST CHANCE to sign up for the “Make Me a WODFather” Tournament! The winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
Push Press 5/5/5/5 (build up in load)Take 60% of your 5 Rep max and hit one max effort set
WOD
40 1 Arm DB Shoulder to Overhead (20 per arm)
30 Slam Balls
20 Toes to Bar
2 Rounds
Coach’s Tip:Go as heavy as possible on the DB. You should be getting 5 per arm before switching. Focus on core position and standing up each rep.
Today we shine a light on a great family man, incredible athlete and regular nooner, Dan P! He’s seen huge gains in the gym and his physical transformation is nothing short of amazing.
Dan doesn’t fit the mold of classic “before and after”. If you met him on day one, you’d probably say to yourself “he looks great and in shape”. But perception isn’t always a reality. After two kids and struggling to make time for himself, he knew he had to make a change.
He’s tried almost everything in the books. He’s run half marathons, triathlons done boot camp classes. He’s even done CrossFit in the past. But it wasn’t until he found the mix of consistency at the Cove AND good nutrition that magic happened.
He’s always been smitten with the CrossFit regimen. As a busy guy with two young kids and a demanding job, he couldn’t believe that everything could be worked in 12 minutes. As he said, “the days of hitting the gym and doing ‘back and bi’s’ are long gone. And unlike past boot camps, adding a barbell back the regimen was challenging.” He loves it all, but something about “cleans” fire him up!
While Dan is a loyal nooner (he works next door) and doesn’t cross other time zones often, he’s drawn the people at the Cove. “At other places you walk in and feel like you’re surrounded by ‘New Year’s Resolution” kind of people. The athletes here are so much better and give me something to strive for”. While he may not know the people behind the names on the ‘White Board’ personally, “I’ve got a few secret ‘rabbits’ that I chase”.
NUTRITION MATTERS
“I’ve tried variations of all kinds of challenges in the past. Setting up the teams was really great for me. Seeing my teammate’s perfect scores kept me motivated and helped me stay on track. The inherent competition built in made it work for me.” And boy did it work. He lost 12+ pounds of fat on the challenge AND gained lean muscle mass.
For him, it’s all about thinking ahead. “Once I was starving, it was game over. Start thinking about hunger an hour ahead (or more). It was the pre-planning that made it work for me”.
Plus he’s got an amazing support system at home. “My wife loves cooking and trying new things. We are both are enjoying this new way of eating together. And we’ve found a great balance. We’ve been off the challenge for about a month and I know it is ok to have a piece of pizza once or twice. Its just when you get in a cycle of going out multiple days, skipping workouts, etc. the balance is broken.”
CONSISTENCY IS KING
He also puts in the time at the gym and never missed a class to work on the gymnastics cycle. He’s now stringing muscle ups and has also checked off his goal of stringing together doubles. Not only do his coaches see it in his performance, he’s feeling it too.
Overall, he says he’s feeling stronger. “I’ve always been ‘decently’ strong. But I’m getting much more EFFICIENT. I came in and saw really skinny kids throwing up heavy bars and I couldn’t believe it. I didn’t now how it was possible until I realized I’m just trying to muscle everything up. I love all the coaches at the Cove, but Holden is just amazing. He helped me get out of my head and told me I had a lot of things to fix to make my lifts better and he’s worked with me on all of it. I was so excited when I hit a 145lb snatch I almost gave Holden a hug.”
GIVE YOURSELF A CHANCE TO SUCCEED
We asked him what advice he’d give to someone now that he knows what he knows. He put it simply and beautifully: “Give yourself the chance to succeed. So many people think to themselves, ‘I’m fine. I’m not fat. I’m not eating great, but I know people who do much worse. If that’s the attitude you have, you’ll never know what you’re capable of. Give yourself the opportunity to see how great you can be.”
Well-said Dan. And VERY well done Dan.
FRIDAY NIGHT LIGHTS!
If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! For the old folks I’m thinking something like “Ensure Coladas”?
#RespectYourElders
TOURNAMENT TIME!
CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY
After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
You must complete and submit your bracket by the time of first tip off on Thursday, March 16.
WOD
3 Minutes on 1 minute off for 3 Rounds
12 Overhead Squats
24 Sit ups
Max (insert “hopper” movement here!)
3 Minutes on 1 minute off for 3 Rounds
12 Front Squats
24 Sit ups
Max Double Unders
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: You should get to the last movement with 1 minute or more on the clock. Approach “it” (whatever you choose for the first metcon out of the hat!) at a pace you can maintain for a minute. It should not be a 20 second sprint into a rest. This workout should help you not just develop your conditioning, but help you strategize with pacing.
WEATHER UPDATE: 5:30 and 6:30 AM CLASSES ARE CANCELED. FIRST CLASS WILL BE AT 9:30 AM WITH KID COVERAGE NOW FOR THE NOON CLASS INSTEAD OF THE 9:30
WEATHER UPDATES
Stay tuned to this page and our FB page for weather updates. We do our very best to stay open but the safety of our coaches and athletes is our number one priority. If the weather permits us to be here, we will be! Right now, Coach Maria is relocating herself to Columbia from Catonsville to be closer so she can open bright and early for the am classes. If all goes as plans, we’ll maintain a normal schedule tomorrow! But just because we are here doesn’t mean YOU should be. Be safe and only drive if you and your car can handle the conditions!
FRIDAY NIGHT LIGHTS!
If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! For the old folks I’m thinking something like “Ensure Coladas”?
#RespectYourElders
TOURNAMENT TIME!
CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY
After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
Keep checking in!!! Great to see so many of you supporting a great cause, but let’s dial it up this week! As many of you know our very own Nassim E. has started the Run,Row,Ride: Go the DistanceCharity Foundation supporting the kids from the “Community of Strength Project“. It is started with her new found obsession with rowing, but also based on her desire to give back to those in need. The goal is to run, row or ride massive distances (we are talking in the millions of meters!) in hopes of raising money for the youth of Baltimore.
The Community of Strength is a charity launched by the WODfather himself, Geo Rockwell, that “empowers at-risk youth through CrossFit and provides mentorship and guidance to prepare them for life after high school”. It has been an amazing and positive force for a number of youth in downtown Baltimore and Nassim has decided to take this to the next level. Partnering with Baltimore City Community College the Run,Row,Ride: Go the Distancefoundation looks to provide mentorship and education support upon graduating high school. Just $264 will help a Community of Strength Project student athlete pay for a three-credit course at Baltimore City Community College, such as English 101. Such a small contribution can make a big difference in someones life.
The program athletes are so inspiring and we at the Cove would love to support Nassim and her other fellow Covie exercisers (Corey N, Meridith N, Terry S, Reza, Katie R. and Keith O). For the month of March we are going to start a “check-in for charity” drive. Each time you come to the Cove we would encourage you to check in via Facebook and mention that you are here to support Run,Row,Ride: Go the Distance. We will contribute 10 cents for each check in — and more importantly we will be spreading the word to the larger Maryland community about this great cause. Of course you are ALSO welcome to join the cause and row for dollars! Each one of the above athletes has set up their own fundraising page and we hope to collectively make a huge different in these kids’ lives.
So, come on in… and then “check in” and let’s make a difference!
WOD
“Diddy Kong”
5 Rounds of 40: seconds on 20: seconds off
Pull Ups
Deadlifts
Burpee Box Jumps
Cals on the Erg
Fitness: 185/125
RX: 225/155
RX+: 225/155 (chest to bar)
Coach’s Tip: No strength or skill today. The coach will spend plenty of time warming you up and coaching you through the four movements above. It will also allow you to focus on one thing today. Put all your energy and effort into that. Use the 20 seconds as a transition period. That means for the whole 4o seconds you should be pushing hard. Attack each station and actively think about recovery and breathing as you use your full 20 seconds to transition to the next station.
Kevin and Josh gear up for synchronized Snatches in 17.3!
CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY
After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
Keep checking in!!! Great to see so many of you supporting a great cause, but let’s dial it up this week! As many of you know our very own Nassim E. has started the Run,Row,Ride: Go the DistanceCharity Foundation supporting the kids from the “Community of Strength Project“. It is started with her new found obsession with rowing, but also based on her desire to give back to those in need. The goal is to run, row or ride massive distances (we are talking in the millions of meters!) in hopes of raising money for the youth of Baltimore.
The Community of Strength is a charity launched by the WODfather himself, Geo Rockwell, that “empowers at-risk youth through CrossFit and provides mentorship and guidance to prepare them for life after high school”. It has been an amazing and positive force for a number of youth in downtown Baltimore and Nassim has decided to take this to the next level. Partnering with Baltimore City Community College the Run,Row,Ride: Go the Distancefoundation looks to provide mentorship and education support upon graduating high school. Just $264 will help a Community of Strength Project student athlete pay for a three-credit course at Baltimore City Community College, such as English 101. Such a small contribution can make a big difference in someones life.
The program athletes are so inspiring and we at the Cove would love to support Nassim and her other fellow Covie exercisers (Corey N, Meridith N, Terry S, Reza, Katie R. and Keith O). For the month of March we are going to start a “check-in for charity” drive. Each time you come to the Cove we would encourage you to check in via Facebook and mention that you are here to support Run,Row,Ride: Go the Distance. We will contribute 10 cents for each check in — and more importantly we will be spreading the word to the larger Maryland community about this great cause. Of course you are ALSO welcome to join the cause and row for dollars! Each one of the above athletes has set up their own fundraising page and we hope to collectively make a huge different in these kids’ lives.
So, come on in… and then “check in” and let’s make a difference!
STRENGTH WOD
20 Second Hollow Hold
20 Seconds of Flutter Kicks
12 Heavy Russian KB Swings
Rest 1 minute
3 Rounds
WOD
5 Power Cleans
30 Air Squats
5 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
13 min Time Cap
Coach’s Tip: We want to you to challenge yourself on the barbell today, so if you need to go quick singles out of the gate, go for it! While the air squats would normally be your ‘rest’, your legs will get quickly fatigued from the Cleans, so they might feel extra challenging today. Keep a steady pace and just be consistent on them!
Meet our newest member Sharde! She finished foundations on Thursday and hit 17.3 on Friday night. Give her a fist bump and a warm Cove welcome when you see her!
Huge congrats to everyone who’s conquered 17.3! If you have done it already, please submit your score to games.crossfit.com. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. Remember, you take the bottom strip (below the dotted line) and the top stays with us!
In addition to regular open gym activities, Coach Mike will be opening up early for a little ROMWOD session at 8:30a. After that, there will be lots of people doing 17.3 for the first time. Come judge or just cheer them on. Should be another fun day at the Cove!
Sexy and Sanitary. Katie and Zac try to woo Coach Marina by showing who’s got the best tidy-up technique!
STRENGTH WOD
15 Minutes to find a Heavy set of SEVENTEEN (no, actually… 5)
PARTNER WOD
Row 1 K
50 Front Squats
100 Double unders
50 Sit Ups
100 Double unders
50 Front Squats
Between two partners
RX+ 135/95 + GHD’s
RX 115/85
Fx 95/65
Coach’s Tip: If you have not done GHD’s recently, please do sit ups! And if you are recovering from Friday Night Lights, please take it easy and go lighter on the bar! And with the Open taking over our Partner WODs we continue the tradition this Saturday!!!
Maria, Holden, Don, Simone and a Dinosaur. Typical Friday at the Cove….
