AMAZING CF4F EVENT!A HUGE congrats to all of our Cove athletes who competed this weekend and a special thanks to all of you who came out to support them. We’ve never been more proud of this community. Our standards of movement FAR surpassed any other team and it was exciting to see the Cove’s highest of standards for good, quality and SAFE reps play out so clearly. We showed them the power of our community by not only killing it out on the competition floor, but in having the biggest cheering section BY FAR!The New You Challenge ladies are now halfway done their 6-week journey at the Cove. We are amazed at their improvements in quality of movement AND with the level intensity they are bringing. And we all know how hard clean eating can be after three weeks, so if you see them in the gym, give them a high five of congrats and a word of encouragement!
NEW YOU CHALLENGE
SKILL/STRENGTH WOD
In ten minutes: 3 sets of 6 J-Hook pull ups15 to 20 second Hollow holds(alternate with a partner)Click HERE for J-Hook Demo
NEW YOU WOD500 Meter Row for TimeFollowed by:Partner Wod – 6 minutes AMRAPRow 200 metersPartner holds a plank
COVE STRENGTH WOD
Take 15 minutes to find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
COVE WOD
Every 90 Seconds for 12 minutes
5 Power Snatch
15 Push Ups
Coach’s Tip:You choose the load on the power snatch but make it a challenging weight. The push up # is aggressive, so scale down if needed. We don’t want you to suffer from bad from and spend your whole frying your shoulders. We don’t want your lifts to suffer because you are suffering through too many push ups.
Some of our awesome athletes and amazing support system for the CF4CF event this weekend…
OPEN GYM 9A – NOON(and Happy Mother’s Day!)To all our Cove mammas out there, Happy Mother’s Day! Come on in tomorrow and take some time to mobilize, make up a missed WOD or just hang out with your extended Cove family!
Saturday was a great day at the Cove with numerous athletes giving their all for a great cause at the CF4CF competition. HUGE congratulations to all of them for a job well done! Pictures and details to come…
There’s talk of a mother’s day WOD tomorrow during Open Gym. Here’s one from the CF4CF Finals that could be fun:
60 Box Jumps
40 KB Swings
30 Pull Ups
20 Deadlifts
10 Goblets
5 Clean and Jerks
(for time)
It was done as a partner WOD at the competition but if you’re feeling spicy, could be a great solo chipper too!
CF4CF COMPETITIONThere will be no classes on Saturday due to the CF4CF competition we are hosting. Larry will be bringing his food truck here around 2p so come and check out the final WOD and hang around for some great food (and feel free to bring some beers). Plus if you want to get a workout in, we’ll have Open Gym from 4p-6p! As a reminder you can also head to Baltimore as CROSSFIT FEDERAL HILL welcomes you for a free workout! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday morning. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes!
So, plenty of ways to get your WOD fix tomorrow!!!
SATURDAY SCHEDULEAs you know, we are closed Saturday for the CF4CF competition BUT there are a few things you do do get your CrossFit fix in!CROSSFIT FEDERAL HILL welcomes you for a free workout! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday morning. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes! SUPPORT YOUR FELLOW COVE ATHLETES AT CF4CF! We have numerous Cove athletes competing so come on down and cheer them on! The competition starts at 9a and should run until around 3 or 3:30pm.WORK OUT AT EVENING OPEN GYM! We are going to hold an Open Gym period from 4p-6p on Saturday (or right after the comp ends). Sunday will be Open Gym as usual from 9a – Noon.
NEW YOU CHALLENGE
MOBILITY WOD
Couch Stretch
Front Rack Stretch with band
3 Rounds
NEW YOU CHALLENGE
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 PARTNER WOD
10 Clean and Jerks
10 Thrusters
400 M Run (together)
Rest 1 Minute (together)
AMRAP 25 Minutes
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaches Tip:Both partners start on the bar and work at the same time. One completes 10 clean and jerks and one completes 10 Thrusters. Run together, rest then switch movements. The rest is in there to give the athletes a chance to re group and attack each round with speed. The workout is long, but the intensity should stay fairly high. Use the same weight on both movements so each person will only have one bar out.
This workout is long but we are looking forward to you hitting each round hard. Go fast through each barbell movement and then push the run knowing you will get a minute of rest between rounds.
Cove women unite! Robyn Z cheers on New You Challenge Michelle S. during Friday’s partner WOD. These ladies are BEASTS!
SATURDAY WODAs you know, we are closed Saturday for the CF4CF competition BUT that doesn’t mean you can’t get your WOD on! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes! But if you get a nosebleed heading that far north, we have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
STRENGTH WOD
Front Rack Lunges 8/8/8/8/8
(These transfer nicely to a strong front squat. Go off the rack and keep the same weight across. It should be a struggle to hit that 8th rep every time)
WOD
Min 1: 20 Sit ups
Min 2: Max Double Unders
Min 3: 15 KB Swings
For 15 minutes
Fitness: 35/26
RX: 53/35
RX+: 70/53
Focus on on the DUs and Unbroken sets on the KB swings.
We love to celebrate the victories here at the Cove (both big and small) and today we shine a light on Rich S.
Rich has been with us a few months and came in with a goal of getting fit. He is what we’d call a ‘conscientious’ CrossFitter. He wants to get the form right first, not just see how much he can load on the barbell. He asks questions and knows his limits. He eased himself in, coming regularly twice a week. All of this has resulted in incredible progress in his movements, his intensity and now his attendance (which he plans to up to three times a week).
Not only is his performance and recovery getting better, other vitals are benefiting. His resting heart rate has been dropping steadily. And while the scale has dropped a bit, he’s down a pant size (do we need to remind people again that muscle weights more than fat??). He’s seeing muscle gains in his legs and shoulders. He’s sleeping better and has more energy during the day. And a great side effect is that exercise makes eating better easier because now food has a value in terms of exercise effort versus just a calorie count number.
We can’t wait to see the next three months (and beyond) have in store for Rich. He credits the Cove and this amazing community for his success. He says the team work and support at The Cove makes the hardest rep – walking in the door – much easier than a traditional gym.
Self-admittedly he has a long way to hit all goals but as he said “Rich Froning doesn’t have much to worry about, for now, but CrossFit has definitely been a game changer for me.”
FOUNDATIONS NEXT WEEK
For anyone who has friends or family who want to give this CrossFit thing a try, we are running another round of FREE FOUNDATIONS classes next week (Monday, Tuesday and Thursday at 5:30pm). Just give us a head’s up they are coming or have them email us directly at brian@cove-fitness.com.
IMPORTANT DATES TO KNOW!
THIS SATURDAY, MAY 7thwe will be hosting the CF4CF Competition for Cystic Fibrosis. As a result the gym will be closed for regular classes. We have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
MONDAY, MAY 30th (MEMORIAL DAY)will be our big “Murph” event. 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!
NEW YOU CHALLENGE
STRENGTH WOD
Take 12 minutes a 3 rep max Deadlift
HERO WOD
“MINI DT”
As you probably read above, CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “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 calling it “Mini DT” as we are doing a slightly varied rep scheme (“DT” calls for 12 Deads, 9 Cleans and 6 Presses) but we promise you it will be challenging… AND rewarding… at this recommended level!
9 Deadlifts
6 Hang Cleans
3 Push Press
Fitness: 35lbs
RX: 55lbs
RX+ 65lbs
COVE MOBILITY WOD
1 min each leg Hamstring Stretch on a Pole
1 min each arm Front rack or lat stretch with a band
WOD
“Jackie”
1000 M Row
50 Thrusters (45 RX both M/F)
30 Pull ups
Coach’s Tip: Jackie should be a sprint. With workouts like this it helps to get a solid warm up. Take your time opening the shoulders and hips and dot be afraid to get a good sweat in during the warmup. It will help you in the workout.
Coach Matt sharing some knowledge with the Saturday morning class…
Well, technically it had nothing to do with us… it was ALL Sam Y! You may have seen her around the gym over the last few weeks looking amazing and inspiring us all — and yes, she had her baby!
Welcome sweet Everett Catherine Yip! She came into the world at 7lbs 2ozs and 20 inches long. Mom and baby are going great! And Sam promises she’ll be back at the gym SOON!
IMPORTANT DATES TO KNOW!
THIS SATURDAY, MAY 7thwe will be hosting the CF4CF Competition for Cystic Fibrosis. As a result the gym will be closed for regular classes. We have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
MONDAY, MAY 30th (MEMORIAL DAY)will be our big “Murph” event. 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!
WOD
“Run and Gun”
(Retest from July 21st 2015)
10 Deadlifts
800 M Run
15 Deadlifts
600 m Run
20 Deadlifts
400 M Run
25 Deadlifts
200 M Run
Fitness 185/125
RX and RX+ 225/155
Coach’s Tip: We love a good “Retest”. There are so many ways to measure fitness from energy levels to pant size, but one of our favorites is to see performance gains. For those of you who were here in July, this is a retest from July 21st 2015. Remember to keep a good position on the deadlifts and push hard on the run. The first few steps will feel wonky, but find your stride and get after it!
The Friday WOD before ladies night just happened to be all men. Look at them working their mobility (or lack thereof)… Good job boys!
THANK YOU GENTLEMEN!A special thanks to all the men of the Cove for letting the ladies take over the 6:30pm WOD Friday night for the “Ladies Wine and WOD”. It was an amazing night and it was so great to see so many women come out to support each other as they sweated it out to “Running Cindy”. The New You Challenge women got a chance to WOD with some Cove veterans and we all had a great time at the mixer afterwards (maybe TOO good a time?!). All of the pictures from the event are posted on the CrossFit Cove FB page. We can’t wait to do it again soon!
To that end, we WILL be doing a men’s night soon (so stay tuned for more details) but wanted to alert you to two big events happening here at the Cove in the near future.
THIS SATURDAY, MAY 7thwe will be hosting the CF4CF Competition for Cystic Fibrosis. As a result the gym will be closed for regular classes. We have numerous Cove athletes competing so come on down and cheer them on! Depending on when the competition ends, we may hold an Open Gym period from 4p-6p on Saturday. Sunday will be Open Gym as usual from 9a – Noon.
MONDAY, MAY 30th (MEMORIAL DAY)will be our big “Murph” event. 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!
Lastly, some of you have asked “when is Chris Franey coaching? I haven’t taken his class in a while”. Or “when is Josh on? I need to hear some yelling”. While this is definitely subject to change, here’s a look at the coaching schedule for the week:
NEW YOU CHALLENGE
STRENGTH WOD
8 Minute EMOM (Every Minute On the Minute)
3 Hanging Power Cleans
NEW YOU WOD
3 Hanging Power Cleans
6 Burpees Over the Bar
9 Sit Ups
5 Rounds for Time
(12 Minute Time Cap)
COVE STRENGTH WOD
5 Front Squats every 2 minutes for 10 minutes
COVE WOD
12 MIN EMOM
Even: 10 Burpee Box Jumps (Scale # if needed)
Odd: Max Wall Balls
Fitness: 14/20
RX: 20/14
Coach’s Tip: We did a similar strength section last week (6 reps every 2 minutes). Today we drop a rep and want you to go heavier than last week. Focus on good breathing to keep that chest upright and fight to keep those elbows up.
Girl Power! Three of our female coaches ensure our ladies are all warmed up for their pull ups. For some, it was their first time hanging from the bar!
OPEN GYM 9A – NOONCome on in and make up a missed WOD or mobilize during Open Gym. There’s nothing better to do on a rainy day than to get moving and expend some energy!
Tiffany did the Ladies’ Night WOD in a wheelchair and kicked ass. With hard work and dedication you can overcome anything. She’s an inspiration to ALL of us!
OH, WHAT A NIGHT!Words simply cannot express how lucky we are to have so many amazing female athletes at the Cove. Yes, there are incredible men here too, but last night was all about the ladies! We had a massive turnout for the Ladies WOD and Wine and couldn’t be prouder of the work everyone put in. On top of that, it was a great to see so many of our Cove members connect with our New You Challenge athletes. They inspired each other, pushed each other and we’d argue had a lot of fun along the way.Don’t worry guys… It will be your turn soon. We’re in the midst of locking down a date for the next Bromance WOD and Whiskey!STRENGTH WOD Front Squats with a pause at the bottom5/5/5/5(4 sets of 5, build up in weight)WOD6 Squat Cleans12 Box Jumps8 min AMRAPFitness: 115/75RX: 135/95RX+: 165/110Coach’s Tip: **Go heavy on the squat cleans today. They do not have to be unbroken. Shoot to get 4 rounds.**
Sara C. clearly isn’t buying what Coach Josh is selling…
