Come on in and mobilize, make up a missed WOD or work on some skills. Remember, we have MURPH on Monday, so stay away from pull ups, push ups and air squats!
If you are coming to MURPH, remember it is pot-luck so bring something and bring enough to share! If you can’t make it Monday, Coach Josh is planning to do Murph at 10am during Open Gym so feel free to join him. Misery loves company.
If you have double unders, go for the “Flight” simulator!
(5-10-15-20-25-30-35-40-45-50)
Start with 5. Then in increments of 5, keep going up, until you hit 50 and come back down in 5’s.All sets need to be unbroken. Start at 5. Rest. And start again, do 10, stop, do 15 stop. You can’t move on until you hit the number unbroken!
WOD
5 Push Press
30 Double unders
5 min AMRAP
Rest 1 minute
5 Push Jerks
15 Box Jumps
5 min AMRAP
Rest 1 minute
5 Split Jerks
30 Double Unders
5 min AMRAP
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach Chris demonstrating proper position for a pike pushup on a box as a HSPU progression. Brooke looks unimpressed…
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). Only a few people have signed up soPLEASE CLICK HERE to register for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want
NEW YOU LADIES!
You have made it to the final stretch!!!! A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
IT’S PARTNER WOD FRIDAY!
Today we are doing partner WODs for both the New You and regular classes. Have fun with it and kick off the first weekend of the summer right!
NEW YOU PARTNER WOD
Retest 500M Row
rest 5 minutes then…
10 Hanging Power Cleans
15 Wall Balls
20 Double Unders (or 40 single unders)
16 Minute AMRAP
Fitness: 8/45
RX: 10/65
RX+: 14/75
Partner one does 10 cleans. Partner 2 does 15 wall balls. Partner 1 jumps rope. Then Partner 2 does 10 cleans, Partner 1 does wall balls… continue this pattern for 16 minutes! You will have built in rest so challenge yourself on the weights today!
COVE PARTNER WOD
4 Strict Pull ups
4 Handstand Push ups
4 KB Swings
(one partner goes then the other partner goes)
200 M alternating sprints
1 round is complete after both partners have completed their 200 m runs
AMRAP 20 minutes
Partner one does 4 pull ups, 4 HSPU and 4 swings. Then partner 2 does the same. Then partner one runs a 200 meter sprint. Then partner 2 runs 200 meters. That is ONE complete round. Repeat for 20 minutes!
Coach’s Tip: This is a slightly different take on a partner WOD today. The pull ups are strict, but the HSPUs can be kipping. The swings should be heavy and the run should be fast. There is plenty of rest baked in. See how many rounds you can get.
Favorite line from the movie Old School seems to also work at the box… but now it seems the shoe is on the other foot! “There’s my wife. Now, see that? Always smiling, hi honey, judging, watching”…
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). PLEASE CLICK HERE to sign up for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
STRENGTH WOD
3/3/3/3/3
Front Squats with pause
(keep the load between 60-70% of 1 RM and focus on speed out of the bottom)
COVE WOD
500 M Row Rest 2 minutes x 3
Score = worst time of the three rounds
COACH’S TIP:This is a retest from March 18th, 2015. Given that was a month after we opened, we won’t have many comparisons, but look up your best 500 row and aim for something close to that!
A huge congratulations to Taylan and Selin who got engaged last week! We’re trying to convince them to get married at the Cove. We’re thinking Turkish get ups might be appropriate to honor their heritage at the ceremony!
And a big shout out to Robert and Lena who got MARRIED two weeks ago! After a fun wedding and honeymoon, they are back at the gym (now as husband and wife!).
Give a huge congrats to both couples when you see them!
MURPH LESS THAN A WEEK AWAY!
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Larry will be there with his pit beef truck (Bullhead Pit Beef) so plan on chowing down on some good grub afterwards! It is pot luck style for beverages and sides so bring something you love and bring enough to share!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). We will send out a doodle poll for heat sign up shortly. Don’t forget to sign your name on the whiteboard so we know you’re coming!
NEW YOU LADIES!
You have made it to the final stretch. A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
NEW YOU STRENGTH/SKILL
Take 12 Minutes to Find a Heavy 3 Rep Snatch
NEW YOU PARTNER WOD
As many rounds and reps of: 10 Snatches 10 Burpees
(while one partner is running 200 meters at all times)
Partner one works while partner two is running 200 meters. When partner two returns they switch tasks with partner two taking up where partner one left off. The score is the number of rounds and reps of the 10 snatch and 10 burpee couplet.
14 minute AMRAP
COVE STRENGTH WOD
We are not scoring the strength portion as we want you to focus on the WOD (and not worry about WODify and #s)
12 minutes to work up to a heavy 3 rep Power Snatch
(no score)
COVE WOD
25 Push Ups
35 Box Jumps
30 Power Snatch
35 Box Jump
25 Push ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
COACH’S TIP:Again, the focus is on the WOD today. Use the strength portion for a warm up. Quality push ups are very important today. For the snatch weight it can be in singles today, but it should be something where you can move through 30 in 5-6 minutes. That = 5-6 reps per minute.
Selin and Myrissa swinging some heavy bells! Great work ladies!
21-15-9Front Rack LungeKB SwingSit UpsFitness: 75/55, 35/26RX: 95/65, 53/35RX+: 115/75, 70/53**Reps should be unbroken and time should be sub 12 minutes**
Joe T. and Chris B. push through a tough Friday partner WOD… and they crushed it, by the way!
There’s lots happening at the Cove over the next few weeks and we’re thrilled to announce our next “male only” event on June 17th. The men of the Cove will take over the 6:30PM class with a special workout designed just for them. The WOD will be directly followed by a pot-luck style drinks and snacks. We’ll put a sign up board at the gym for names and what you plan to bring — we need to show the women up!
Mark your calendars as there will be more details to come!
SCALING MURPH
As you know, we will be doing Murph to celebrate Memorial Day on Monday, May 30th at 10am. This will be our ONLY class that day and it will be followed by a Cove potluck BBQ afterwards. Pending numbers we will likely run 2 heats (with one starting at 10am and one starting at 10:45a).Don’t forget to sign your name on the whiteboard so we know you’re coming!
Don’t be afraid of the rep volume on Murph. While the runs must open and close the workout, the reps can be done however you please. Most find that the best way to break up the reps is in sets of “5 pull ups, 10 push ups and 15 air squats” (and 20 rounds gets you there). This might sound familiar as this is basically “Cindy” and most of you have tackled a version of Girl WOD that already!
And since many of you have asked about scaling options for this workout. We STRONGLY recommend scaling this to your ability and doing it as a Partner WOD (splitting the reps so each does 10 rounds of Cindy) or even doing it in a team of three! You can scale the run to an 800 and do half the reps and call it “mini Murph”. Or you can just put together any parts and piece you’d like. It’s not about how much you do, its about how much fun you have doing it. Please note we will not be able to accommodate J-Hook pull ups as an option, so please consider ring rows or banded pull ups instead.
NEW YOU LADIES!
You have made it to the final stretch. Huge congratulations to each of you! This week we will be doing some ‘retesting’ of workouts you have already done. As you know, there are lots of measures besides a scale to show progress and we love performance data to tell that story! Today we re-visit back squats for the strength portion (although a different rep scheme) and we hit a repeat WOD! We did this workout on 5/6 so if you don’t remember the weights or scales you used, you can look the up in Wodify!
NEW YOU STRENGTH
Take 12 Minutes to Find a Heavy 3 Rep Back Squat
(we tested a heavy 5 rep set on 4/27, so hopefully with fewer reps and more strength you’ll see improvement!)
NEW YOU WOD
1 Minute Max Calorie Row
1 Minute Air Squats
1 Minute Kettlebell Swings
1 Minute Knees to Chest
1 Minute of Rest
4 Rounds – Score total reps
COVE WOD
“Running with the Devil”
6 Clean and Jerks
6 Bar Facing Burpees
400 M Run
6 Rounds
**2 minutes rest after each round**
35 min Time Cap
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coaches Tip: The weather looks like it might hold up tomorrow so please try for the run if possible (even with a few sprinkles). The run is meant to be a sprint (and a chance to rest your shoulders, so work hard then recover during the 2 minute rest. The goals should be to attack each round and go as fast as possible.
This guy works hard every time he steps in the box and it is paying off big time. Check out Michael K’s great extension before he presses. THIS is how you open your hips and create momentum to let that barbell fly!
OPEN GYM 9A – NOONIf you are pumped up from Regionals then come get your fix at open gym. That could be some skill work, throwing around some weight, or just doing a Romwod.
And if you see Irina, be sure to wish her a very happy birthday.
Today we take advantage of the great weather and get outside for some running! The workouts will be the SAME for the New You Challenge Crew and the regular Cove classes, so New You Ladies… if you can’t make your normal time, feel free to hop in any regular class!
We’re put an aggressive time cap of 25 minutes on this workout as it is meant to be a sprint start to finish. Just because you can do 95lb overhead (as an example) doesn’t mean you go RX+ for the first time in your life. You should easily be able to do sets of 10-15 unbroken for the movements in between the run/row.
MARK YOUR CALENDARS!
MONDAY, MAY 30th (MEMORIAL DAY)will be our big “Murph” event and we hope ALL of you can make it. It is a CrossFit tradition (and one of biggest events at the Cove) so please mark your calendars!
The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
We plan take Memorial day to honor him by making “Murph” our Memorial Day WOD. There will be one class only at 10am, but plan to stick around after and bond with your fellow athletes at a Cove community BBQ . Larry will be here with his food truck (Bullhead Pit Beef) so come and support his as well! You bring a side to share and/or some drinks! It really will be an amazing day!
We will post a lot about this in the coming days, but do NOT be intimidated by this workout. It is highly scalable or can be done in teams! This is about honoring a fallen soldier, bonding with your community and maybe having a little (or lot of) fun!
FREE FOUNDATIONS NEXT WEEK
Classes will run on Tuesday MAY 31ST at 7:30PM, Wednesday JUNE 1ST at 7:30PM, AND Friday JUNE 3RD @ 6:30 PM!
If anyone has friends or family who have been wanting to give this CrossFit thing a try, these are FREE Foundations/101 Classes and a great way to onboard. Each session focuses on a different movement and we dial in on proper form and technique.
We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about!
PARTNER WOD
25 Minute Time Cap
Row 600 M/Run 600 M
100 KB Swings (as a team, divide up work)
Row 600 M/Run 600 M
100 Push Press (as a team, divide up work)
Row 600 M/Run 600 M
100 Front Rack Lunges (as a team, divide up work)
Row 600 M/Run 600M
-For Time-
Fitness: 45/35
RX: 75/55
RX+: 95/65
A reminder this is meant to be a SPRINT! Look to be doing sets of 10 reps at least for the overhead work. One person starts running one person starts rowing, when both are finished the attack the KB Swings with one person working at a time. Then the person that was running is now rowing and vice versa. One person is working with the weights at a time, so you WILL have rest baked in. We are looking for sets of at least 10 reps push presses. Feel free to scale distances on the run to stay within the time cap.
