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2.8.17 Wednesday Wins!
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2.8.17 Wednesday Wins!
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Edward Blanch

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2.8.17 Wednesday Wins!

2.8.17 Wednesday Wins!
 WEDNESDAY WINS!

 

Today we celebrate one of the amazing women in our Fresh Start Challenge!  Ashely M. has made incredible progress since she started and the benefits go FAR beyond a scale or how she looks (both of which are shifting dramatically, by the way).  We all know that CrossFit is hard… and eating well sometimes even harder, but she is proof that massive changes can happen quickly when you put the work in.  Like most of us, she was terrified to even start this journey… so her story is even more inspiring because of everything she has overcome.  He asked her to tell us a bit of her journey and here’s what she had to say….

I started at the Cove in June of 2016 and I was afraid of everything. I have a few health conditions (like a lot of people) that have kept me far away from any gym. I realized that if I wanted to feel comfortable regarding safety, I needed to scale scale scale! I DID scale the workouts, but I was still afraid of the gym outside of my comfort zone “regular coaches” (Josh and Marina). “How will I quickly explain my limitations to coaches that don’t know me?” . “Will they understand?”.  “What will I look like to other people doing burpees holding onto a box or only lifting 35 pounds?”.

After a few months at the Cove, I got a nasty cold which kept me away for a while. All at once, my anxiety returned. I said to myself, “I can’t do this.” “I’m going to hurt myself.” “I don’t remember the movements.” “I’m not good enough to be in these classes.” “What if I go in one day and Marina or Josh isn’t there?” I told myself that I would go back tomorrow every day and the time kept passing.

I didn’t go back until  the FRESH START CHALLENGE came around. I wanted to give fitness another try by taking a class that would ramp me up again while receiving additional mentorship. I wanted to have a furious battle with my workout anxiety and win. I also wanted to go on a hike and do a push-up. 🙂  Which brings me to my goals…

1. THE HIKE:  I am going to visit my brother who lives in Alaska in the near future and I want to be able to go on a hike without asking him to stop while I rest 9274829927482 times.
2. THE PUSH UP: Before the Cove, I had never done a push-up successfully. Even now, I use the bands or just kind of do the worm and struggle on the floor.

Which brings me to my gains (so far):

1. I LEARNED TO COOK: I wasn’t aware that there was an eating challenge for FRESH START until I got my welcome email! I panicked!!! I was used to skipping breakfast and lunch almost every day and grabbing whatever snack was around at work. Dinner time wasn’t much better. Paleo was a HUGE change for me. I have cooked more in the last few weeks than I have in the last few years combined.

2. WEIGHT LOSS: My personal gym goals did not include weight loss, but that has definitely happened. I lost almost 10 lbs in a little over 3 weeks. SCALING!  SCALING THE HECK OUT OF EVERYTHING, in fact!  Scaling more than everyone in the class every time!

3. BLOOD PRESSURE: My blood pressure has been consistently high for years. I ignore it when the doctor talks about it because I’ve heard it so many times. In November 2015 my BP was 144/93. In October 2016 my BP was 148/98. In January 2017 (just one week into FRESH START and Paleo eating) my BP was 120/76! This isn’t a CrossFit Cove ad right now, this is my real life. This happened and I was blown away.

4. FRIENDS: Everyone is SO NICE and encouraging! If I’m not laying on the ground in a pool of sweat, I’m smiling. I have met a few of the other coaches now and they are all lovely. I have no more fears about attending other classes.

And it is just the beginning for me…

You’ll see pictures of me doing that hike on the CrossFit Cove Facebook page. I already feel strong enough!I am going to do a perfect push-up at some point and it will be glorious!!!And who knows… likely, more conquering of fears and accomplishing things that I never thought I could do.

 

 

FRESH START SKILL

 

Hip Extensions and Rope Climbs

 

FRESH START WOD

 

“Jackie”

1000M Row

50 Thrusters

30 Pull Ups

 

RX: 45lb 

 

COVE STRENGTH WOD

 

Push Jerk 3/3/3/3/3

(Build up in load) 

1 minute of Shoulder Distraction Stretch after each set

 

 

WOD

8 Min AMRAP 

6 Clean and Jerks

30 Double Unders

 

Fitness: 95/65

RX: 115/75

RX: 135/95

Coach’s Tip: If you want to know about how to tackle this workout, talk to the Fresh Start ladies… they did this on Monday!  The barbell should be a weight that you can do unbroken for the first few rounds  Or if you need to put the barbell down, it should be quick rest.  We want you to hit several rounds, so pick a weight you can move. As we discussed at the DU clinic, the rope is your ‘rest’ here.  But if you have some doubles, DO THEM.  Just scale the volume!!!!!  Once you do dubs, you don’t look back!!!

 

And a shout out Justin M.  for helping Ashley inside AND outside the box.  And for some killer gains himself! 


 

2.7.17 Anniversary Party Details!

2.7.17 Anniversary Party Details!

 ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!
 
Many of you have asked: what do I wear?  Can I bring anything?  How can I help?  Hopefully this will give you some guidance and context! What should I wear?  Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house.  Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.

What can I bring? We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”.  If you have something specific you drink, feel free to bring it!!!  We will not be serving dinner, but will provide some really light snacks.  If you want to bring something (a tray of cookies, veggies or some finger foods, you are MORE than welcome to do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  We will also be asking for people to bring coolers as we will need places to keep all that beer and wine chilled!

How can I help?  As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  1. We will have a few volunteers that will help us with ‘party maintenance’ oversight.  They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc.  You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
  2. Bring what you like.  See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it!  We want you to have what you love, but can’t provide everything for everyone.
  3. Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.  And, as always, what happens at the Cove, stays at the Cove.
 
WOD
  Every 10 minutes for 30 minutes 1,000/800 M Row 20 Front Squats 20 Bar Facing Burpees 20 Sit ups   Rest with remaining time.  Score = Slowest round   Fitness: 95/65 RX: 135/95 RX+: 155/105  
Coach’s Tip: We want you to have some rest between rounds (at LEAST a minute!) so if you finish your first round near 9 minutes, please consider scaling the next two rounds.  Scale the number or reps, meters rowed or the weight on the barbell.  The weather looks WARM for tomorrow afternoon so if anyone is suffering from cabin fever and wants to get outside, you have the options to RUN TODAY!!!  
Another happy face on the AirDyne?!  Ashley, we’ll just have to make it harder next time…

 

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2.6.17 Double Under Clinic Recap

2.6.17 Double Under Clinic Recap

 IN CASE YOU MISSED IT… OR WANT THE NOTES…
 
What a great turnout for the double under clinic on Sunday!  It was so fun celebrating Super Bowl Sunday working on those elusive DU skills!  For those of you who missed it (and also for those who came), we wanted to recap some of the key points for the day!
WHY DO WE DO DOUBLE UNDERS? HITS ALMOST EVERY ONE OF THE TEN CROSSFIT “FITNESS DOMAIN” WITH EMPASIS ON:
  1.    Coordination – Can de defined as connecting the movements of the lower body to the movements of the upper body.
  1.  Metabolic and respiratory conditioning tool and a massive calorie burner (think of the difference between a rower and an assault bike!).  There is continual movement without any relaxation.
  1. “Everything is everything” – This theory is that improving double unders helps in so many other skills. Box jumps, running, general coordination, core strength, change of direction, etc. etc.
  1. The incredible Plyometric nature of double unders helps us (our bodies) accept force and redirect that same force which is the key to developing agility.
 
HOW TO GET BETTER AT DOUBLES: To get a complex skill like DUs sometimes we need to break them into their more simple parts. Jumping without a rope, jumping with a rope, adding power jumps (and being able to accept the force they bring), single unders with power jumps, singles + doubles, stringing multiples.
  • Just getting comfortable with a rope makes a difference.  Just jump.  Play.
  • Practicing double unders versus using them in a workout is key.  If you only do doubles when we have them in WODs, you likely will not see dramatic improvement.  Three to five minutes before class will do wonders.
  • Rope height matters.  We want the nipple level for the rope (with the handle maybe hitting your armpit).  As people advance we want the rope lower (smaller rope means faster rotation!)
WE BROKE THE DISCUSSION INTO THREE AREAS: UPPER HALF OF YOUR BODY, LOWER HALF AND LASTLY, THE ROPE TURN ITSELF.  AND THE FOLLOWING HOLDS TRUE FOR DOUBLES AND SINGLES!  

FOCUS ON UPPER HALF

  • Posture: Solid and engaged core
  • Elbow position: in close to your sides
  • Hand position: angled DOWN
  • Eye level – find a point on the horizon approx 15 feet in front of you
  • Relax shoulders/traps (allows for natural wrist ‘flick’ if you are totally relaxed)

BOTTOM HALF

  • Foot contact with the ground is BRIEF. You want to just “kiss the ground”
  • Avoid landing “hard” – you should have a soft landing, stay on your toes
  • Try holding feet together vs. hip width (decrease the variables as your body is more “one”)
  • Seek very little knee bent.  Avoid getting ‘squatty’ when you land

TURNING THE ROPE :

  • Rope should land a foot or so in front of your feet
  • Make sure you are turning the rope to keep the elliptical shape of the rope
  • Slight flexion at the elbow, most of the action happens at the wrist.
  • Elbows connected to the sides, no drift upwards!  Drill but singles with a shorter rope (a shorter rope will REQUIRE you to keep your hands pointed down because as they rise, you will trip on the rope).
  LET’S GET BACK TO DOUBLES: THE ONLY THING THAT CHANGES IS SPEED AND HEIGHT.    Here is a great drill progression and one we used at the clinic: Ropes down, POWER JUMPS (same points of performance as singles) Ropes down, POWER JUMPS with single taps Pick up rope, power jump singles (aim for 15 unbroken) Rope down, power jumps with double tap Rope down, 3 power jumps (or whatever you need to find rhythm) with single tap, one power jump with double tap. Stop. Repeat. Stop. Repeat. Pick up rope, three power singles, one double. Stop. Pick up rope, three power singles, one double, three singles, one double continuous Practice stringing 2, 3, etc.

CONSIDER DRILL OF SINGLES WITH EYES CLOSED TO “FEEL” THE JUMP AND THE ROPE

 
 
FRESH START SKILL

6 Minute EMOM:

2 Reps of Squat Cleans (add weight each minute)

 
FRESH START WOD
6 Clean and Jerks 30 Double unders 8 Minute AMRAP
Fitness: 35lb RX: 55lb RX+: 65lb
 
 
COVE STRENGTH WOD
  MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottom Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each set Toes to Bar -20 second hollow hold into 8 Straight Leg Kips 4 Rounds   Good video of how to get into a good hollow hold HERE   WOD
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.  He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
“Mini Jack”  10 Push Press 10 KB Swings 10 Box Jumps 10 min AMRAP   Coach’s Tip: For those that did the double under clinic we encourage you to do step up versus box jumps to protect those calves.  
Stephanie M. almost looks happy on the assault bike?!  Sadist.

 

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2.5.17 Double Under Clinic at the CrossFit Cove

2.5.17 Double Under Clinic at the CrossFit Cove

OPEN GYM 9a to NOON AND DOUBLE UNDER CLINIC @ NOON!   With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session SUNDAY AT NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!
  RSVP FOR THE ANNIVERSARY BASH (2/18!)   We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE   What do you do when your teammate is pushing to the limits and on the verge of puking?  Have a snack, of course…
 
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2.4.17 Two Year Anniversary TWO WEEKS AWAY!

2.4.17 Two Year Anniversary TWO WEEKS AWAY!

DOUBLE UNDER CLINIC SUNDAY AT NOON!   With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session THIS SUNDAY at NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!
  RSVP FOR THE ANNIVERSARY BASH (2/18!)   We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE   REPOST OF SQUAT SAFETY VIDEO:
 
Had some technical difficulties with the video last night, so wanted to repost as we think this is extremely important for everyone to see!   We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift.  We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack.  But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.  
 

There are two main ways we want you to approach your heavy back squats.  One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards.  We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!

Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly.  As we continue to squat heavy, we will be practicing the ‘bail’ in class.  And if you ever need help learning (or need a spotter!) just ask us for help!

STRENGTH WOD
Push Press 3/3/3/3/3   WOD
 
10 Push Press (coming off the ground) 25 M Walking Lunge (no load) 30 Double Unders 25 M Walking Lunge (no load) 5 Rounds   Fitness: 75/55 RX: 95/65 RX+: 115/75 (50 doubles)   Coach’s Tip: You’ll start at your barbell (by the rowers/bikes) and you’ll put your rope by the kids’ room/wodify area.  At 3..2…1 go, you will  hit 10 push press then lunge down to your rope and hit the doubles.  You’ll then lunge back to your bar.  That is ONE round.  Then you’ll start round 2 with your next set of push presses.  Remember you CANNOT drop the bar from overhead if the WEIGHT ON THE BAR IS LESS THAN THE BAR ITSELF!  Bring the bar to your waist and then drop from there. It should be a load you can do all ten reps unbroken!    
Is Sean re-enacting his wedding proposal? Or just deep in the lunge pain cave?!

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2.3.17 How to bail on a back squat

2.3.17 How to bail on a back squat

 
We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift.  We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack.  But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.  
 

There are two main ways we want you to approach your heavy back squats.  One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards.  We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!

Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly.  As we continue to squat heavy, we will be practicing the ‘bail’ in class.  And if you ever need help learning (or need a spotter!) just ask us for help!

 FRESH START STRENGTH WOD
 
Find a heavy 3-rep Hanging Power Snatch
 
PARTNER WOD
 
In Teams of Two:
7 Cals on the Assault Bike
7 Hang Power Snatch
7 Slam Balls
14 Min AMRAP
Fitness: 35
RX: 55
 
COVE SKILL WOD
 
1 Minute of Shoulder Distraction with a band (30 seconds per side) 5 I’s, Y’s and T’s 1 Minute Couch Stretch (30 seconds per side) 3 Rounds  
COVE “THREESOME” WOD
 
In teams of THREE: 10 Cals on the Assault Bike 10 Power Snatch 10 Slam Balls 24  min AMRAP   Follow the leader style.  One person completes a full round while the others rest.  Can be done in teams of two follow the rep scheme 7, 7,7. Fitness: 75/55 RX and RX+: 95/65     Coach’s Tip: This workout should be performed “follow the leader” style.  One person completes a full round while the others rest.  Can be done in teams of two but should follow the rep scheme 7, 7,7.  The goal here is to  go HARD when you’re up.  We are striving to tax our anaerobic energy systems.  It’s about achieving a high power output in a short time domain.  
Nik and Coach John working on a virtuous dip for the push jerk!

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2.2.17 Anniversary Party Two Weeks Away!

2.2.17 Anniversary Party Two Weeks Away!

ANNIVERSARY PARTY IN TWO WEEKS & THE OPEN IS IN THREE WEEKS!!!!
Saturday February 18th will be our 2-Year Anniversary Bash! It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??).  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE 
 
Register for the CrossFit Open NOW!!!
So far we have 35 athletes registered with three weeks to go! For context, last year we had over 60 people sign up, so let’s get going people!  Here’s the list of your fellow athletes that have already signed up.  We love that there so many ‘first timers’ here AND many are new to this CrossFit thing!  

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open.  It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

Sign up at THE CROSSFIT GAMES.  The link to register is right below the main page photo!
 
STRENGTH WOD
  MU- 20 Second Ring Support + 6-8 Ring Dips Pull ups- 5 Strict Pull ups with a 3 second pause at the top + 30 second high plank hold Toes to Bar- 7 Straight leg kipping toes to bar + 5 superman to hollow rolls 4 Rounds
 
 
COVE WOD
 
 
11 Front Squats 13 Burpees 15 Box Jumps Rest 1 minute 4 Rounds   Fitness: 75/55 RX: 95/65 RX+: 115/75   Coach’s Tip: The front squats should be unbroken and work to make each round a sprint.  Your legs will feel wonky from the burpees and squats so please hit every rep on the box with intention and care!  
Karl G. looking strong overhead!

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2.1.17 Wednesday Wins!

2.1.17 Wednesday Wins!
WEDNESDAY WINS (x2)!

 

Today we shine a light on one of the Cove’s favorite couples… Ed and Keisha Montgomery!  Most people at the Cove love one another, but these two REALLY love each other.  So much so that they willingly turn the “me time” we all crave into “we time”!   Part of the reason people find success here is because of the incredible support system inside the gym. But to ALSO have that support OUTSIDE is just awesome. And as a military family who re-establishes roots so often, we are thrilled they now consider the Cove community “family”.  Plus with their two awesome boys in tow, it’s a total family affair.  We asked them about their journey, success inside AND outside the box… and what CrossFit life is like when  you do it with your life partner!  Here’s what they had to say…

 

Ed and I grew up in or near Galax, VA.  Literally smalltown USA, ha! We met in 1998, but it took us years to get serious.  I am a teacher by trade, but have been blessed enough to stay at home with our two boys Kelan (7), and Kasen (3) since Kelan was born.  Ed is a Lieutenant in the Navy and he has traveled everywhere.  We moved to Maryland in July 2015.  Until that we were in San Diego for 14 years.  Yes, we were spoiled.  We are still hoping Maryland will grown on us…the Cove sure helps!

Our history with fitness… Unless you are a high school athlete, or coach, no one really takes fitness seriously back home.  Ed wrestled, played football and baseball at Grayson County High School and I played basketball about 10 miles away at Galax High School! Other than intramural pick up games in college, I really didn’t stay in shape and it showed.  Ed was always lifting weights here and there and running on a regular basis, especially after he joined the Navy in 2001.

I was working as a teacher at this time and we had a little group that would meet after school 3 days a week in the elementary school gym to do fitness videos.  Looking back now it just cracks me up.  I was 21 years old and just really not taking care of myself, physically.  By the time we got married in 2006 I was at my heaviest weight ever. About 40 pounds more than I am now.  I knew that he was active and when I moved to San Diego, I vowed to get in better shape for him and for the future kiddos we wanted.  I started slow.  Super slow.  One morning we got up to jog together and I couldn’t jog 1/4 mile without stopping.  I stuck with it though and it got easier.  By the time I was expecting our first child I was down about 20 pounds or so and we had completed a P90X series, TOGETHER! When Kelan was about 8 months old I ran my first 5k.  Slow and steady, but I finished.  That January, my resolution was to run a 5k every month for a year (easy to do in San Diego)!

 

I did it, and was hooked.  Running became my “me” time.  I could put the baby in the stroller and cruise.  Kel did most of the races with me, in the stroller of course! That is when I started putting my health and fitness as a priority.  I also picked up several spin classes that I loved along the way.  I also found that when Ed deployed, which was ALOT over the last 10 years, that I could really focus on my workouts and it helped to have those goals and make the time go by faster.  His last deployment, we signed up for a half-marathon to complete together when he returned.  So…training I went.  Pushing the little guy this time up and down the boardwalk.  Sometimes he would ride 10+ miles so mommy could get her workout in.  We completed the race with no issues and checked that major milestone off the bucket list.  I also noticed that when Ed returned from deployments he would pick up different workout tips/tricks along the way.  We started to gather quite the little Crossfit gym in our garage.  The rower, bumper plates, squat rack, and med balls were accumulating.  He would look up WODs for us to complete together while the kids played in the back yard. It was fun, but other than youtube we hadn’t been taught proper technique. When he was in different cities around the world, like in Panama, he would stop into a box to try a workout, but at home in SD, we did our own workouts, bc we had the equipment.

Things changed when we got here.  All of our equipment had to be stored bc we downsized and had nowhere for it to go so the Box Search began.  The Cove was the third box we tried before actually joining.  I have to say that the kids room was a great draw for me, but the hospitality of everyone just put the icing on the cake. Everyone has been so nice, friendly and helpful.  Cove is our first CrossFit family!

Outside of the gym I can tell that Crossfit is making me stronger.  These boys are ROUGH, and I needed to toughen up to even attempt to hang with them.  I also have to say that I feel like my posture has gotten so much better.  I used to have chronic neck and lower back pain, but it is pretty much nonexistent now.  I’m loving that side affect.

Physically I am noticing changes too. I’m noticing things aren’t as jiggly as they used to be. That makes me super happy.  I always lost weight when I was training for a big run, but nothing ever felt as solid as it does now. I still have a ways to go, but right now I’m happy that my body hasn’t given up on me. Ha! I am probably in better shape now than I was at 20.

Doing Crossfit together was a priority.  To be honest, it was a priority to Ed.  I was perfectly content getting my runs in here and there and doing some strength training at the YMCA a couple of days a week.  He was determined to get us in a box together.  He was convinced it would help the transition of the move and he was 100% right.  Things have definitely started looking up since we joined.  We love working out together.  It’s just fun.  We challenge each other and cheer each other on.  I have to say that the Friday partner WODS are our favorite.  It’s seriously a fun date for us.  We know the kids are taken care of and we are having fun and doing something good for us! We really look forward to those workouts the most! We try to balance each other out. We may have one week where he has to take the majority of the deadlifts for example, but the next week I may do most of the rowing.  We tend to be a pretty good team like that, and it’s just fun! That Friday workout is usually our only workout together during the week.  I try to pop into the 9:30 or noon classes so that our evenings aren’t so crazy at home, but you can bet 10 min after I leave the gym my phone is ringing.  It’s Ed, “Hey, how was the workout? Did you go RX? How many people were there? Who was the coach? Did the kids behave themselves? Did you PR? Etc!”  Crossfit has become another area of conversation for us aside from the typical school, kids, work conversations.  It’s refreshing.  Also, every night at about 8:15 or so Ed sends me a text…a screenshot of the next days workout! Doesn’t even matter if I’m sitting beside him. Ha!

The Cove has been awesome.  We felt immediately welcome and included.  That’s been nice.  Being a military family, it’s tough to start your lives over every few years, but we do.  It’s really nice that everyone at the Cove knows our names or faces, our kids names/faces.  It’s nice to feel comfortable enough to ask a question, even if you think it’s stupid. The coaches have been great about answering everything and helping with whatever skill may need tweaking or extra practice and attention.  I am hoping and praying that wherever we end up in 21 months when the Navy sends us packing again, we find a home like the Cove.

 

  FRESH START WOD

 

5 Movements (45 seconds each)
Cals on a rower
Sit Ups
Slam balls
Wall Balls
KB swings (American)
1 Minute of Rest
4 Rounds

 

COVE SKILL WOD

 

10 Good Mornings (keep the load low)

5 High Box Jumps

3 Rounds

 

COVE WOD

 

“Climbing Diane”

21 Deadlifts

21 Handstand Push ups

3 Rope Climbs

15 Deadlifts

15 Handstand push ups

2 Rope Climbs

9 Deadlifts

9 Handstand Push ups

1 Rope Climb

 

Fitness: 185/125

RX and RX+: 225/155

 

Time Cap = 15 minutes

 

Coach’s Tip:  We want you to get variation of movement today, so don’t try to go RX and do 21 HSPU if that will take you 10 minutes at the wall!  There is NO shame in scaling and this is a TOUGH workout to do RX even without the rope climbs.  Another great scale is to do FEWER reps on any given movement.  We’d hate for people to scale the movement entirely just because they can’t handle quite that volume (i.e. if you have a few HSPU but can’t do 21, don’t do overhead KB presses.  Just do fewer HSPUs!)  Remember the movement standard for RX Diane is no ab mat for the head.  You can use one and still do RX (which we recommend for safety),  you will just need to put your hands on 15lb plates to ‘level’ the ground!

 

This guy is ALWAYS smiling.  We WILL break you Stan…

1.31.17 Register for the CrossFit Open

1.31.17 Register for the CrossFit Open

UPCOMING EVENTS!
Saturday February 18th will be our 2-Year Anniversary Bash! It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??).  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.  More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE 
 
Register for the CrossFit Open NOW!!!
So far we have 18 athletes registered, so let’s get going people!  For context, last year we had over 60 people sign up!   As a reminder,  The CrossFit Open starts on FEBRUARY 23rd and signups are now live.  If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games.  And yes, we are hoping for 100% participation!

Wait? What?  You want us ALL to do it?  YES!  Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.”  To that our response would be… “you’ve completely missed the point of the Open”.

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove.  For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open.  It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD.  We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST.  But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

Sign up at THE CROSSFIT GAMES.  The link to register is right below the main page photo!
 
STRENGTH WOD
  Back Squat 3 Reps every 2 minutes for 12 minutes (increase load with each set)  
 
 
COVE WOD
 
 
Every 4 minutes for 16 minutes 10 Hanging Power Cleans 20 Sit Ups 400/350 M Row     Fitness: 95/65 RX: 115/75 RX+: 135/95   Score = Slowest round   Coach’s Tip:  The faster you go, the more rest you get, but be careful not to go balls to the wall and burn out after the first round!  Your score is your SLOWEST round, so pick a pace (and a weight) you think you can move consistently for four rounds!  
Coach John PUSH JERKED some really heavy weight at the Battle of Baltimore!

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1.30.17 Expanding the class schedule

1.30.17 Expanding the class schedule

  4:30 PM CLASS NOW ON WEDNESDAYS!
 
We are happy to announce we are adding another class time on Wednesdays at 4:30!  We want to provide the best experience for each and every one of you and adding a class will allow us to keep the average evening class sizes smaller.  We have also had people tell us they love open gym time to work on skills or make up past METCONs so, as always, you are welcome to come in and do your own thing during class times.  BUT we also ask you be respectful of class equipment/space needs and try not to drop barbells while the coach is instructing.   If Thursday attendance rises over time, we will consider adding a Thursday 4:30pm, but for now, that will remain as Open Gym time.  You might see some new toys arriving this week too… it’s an exciting time for the Cove for sure!
 
 
FRESH START SKILL

6 I’s Ys and T’s

8 Good Mornings

3 Rounds

FRESH START WOD
5 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks  
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor.  The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.  We are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!
 
 
COVE STRENGTH WOD
  30 Seconds Bench OH Stretch 20 Seconds Hollow Hold Bottoms up KB Carry 50 M (25 M per hand) 4 Rounds   WOD
**3 Muscle ups/5 Pull ups or 5 Toes to Bar** 10 KB Swings 15 Wall Balls 10 min AMRAP   Fitness: 35/26 RX: 53/35 RX+: 70/53   Coach’s Tip: Today we will use our skills from our gymnastics cycle in a workout.  If you can not do your skill or you start to fail half way through then pick a progression from the past weeks that you need to work on.  
Bad Ass Mother Thrusters about kick ass at the Battle of Baltimore early Saturday…

 

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