Edward Blanch

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March 8, 2016

Wednesday, March 9th 2016

SPRING IS HERE!

It’s hard to believe but it is supposed to be almost 80 degrees the next two days. PERFECT timing as we have our first running WOD in a long time! We’re excited to throw those garage doors up, get the fans going… and we will be sure to prep lots of cool towels!

CROSSFIT 101 CLASSES NEXT WEEK

Another round of Free CrossFit 101 Classes will be starting next week on Monday, Wednesday and Thursday at 7:30 PM. If you have someone that might be interested in attending please have them email us at info@CrossFitCove.com. We also want everyone to know that if you would like to review some of the fundamentals of CrossFit you are always welcome to attend any of the classes. Monday we work on squats and presses, Wednesday deadlifts and cleans, and Thursday we finish with snatches and pull ups.

STRENGTH WOD

Split Jerk 3/3/3/3/3 (build up load for a heavy set of 3) If you were here on Monday you should have a good gauge of where your 3rd set should be (right around 60-70% of your 1 RM). Push hard the last two sets, but make sure you are keeping a stable and tight core. Having a broken position in a heavy split jerk is one of the most common places for a back injury.

WOD

200 M Run 20 Wall Balls 6 Rounds

Fitness: 14/10

RX: 20/14

COACH’S TIP: Yay running! Find a pace today and try to stick with it. Try to avoid getting to a place where you are resting with your hands on your knees and not moving. That is achieved through smart pacing and not gassing yourself entirely!

Meet our newest member Christen V! Even though she’s new at CrossFit, she’s a natural mover and we can’t wait to see what she can accomplish. Give her a big Cove welcome when you see her at the box!

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March 7, 2016

Tuesday, March 8th 2016

MARCH ATHLETE OF THE MONTH

Each month we will feature an athlete that embraces the difficult feat of changing their lives for the better. We all come with our own set of challenges — whether it is work, family, or just a seemingly endless ‘to do’ list. Getting fit, making yourself a priority and finding that balance is hard work. Justin has come so far in such a short time. He puts in the work, tirelessly develops his weakness and fully supports each and every one of his fellow athletes. For all of these reasons we are proud to present Justin F. as the MARCH ATHLETE OF THE MONTH.

MARCH ATHLETE OF THE MONTH:

JUSTIN F.

Tell us a little bit about yourself…

I grew up climbing anything I could (lots of trees and jungle gyms), riding my bike all over, and exploring the woods behind my house. After starting my first job at 14, most of that physical activity dropped off to near nothing and it pretty much stayed that way until last year when I was 33 years old and 254 lbs. I found the Cove back in July after realizing that months at a traditional gym hadn’t gotten me anywhere; owing to the fact that I was never really motivated to push myself enough. I had already made the choice to turn around almost two decades of bad decisions that had left me overweight and unhappy with myself, but I wasn’t seeing the changes in the mirror that I wanted despite adopting new eating habits and losing some weight. Knowing that I needed to step up my game if I was going to get anywhere, I started looking for help in how to do that without getting hurt. That’s when I came across this thing, CrossFit, where people were talking about getting amazing results (and proving it with progress pictures). I figured it couldn’t hurt to at least check out somewhere local and see what it was.

How has CrossFit affected life outside of the gym?

Just about everything has changed. I’m still me, but more like a much better version of me. A version of me that can play soccer or ultimate Frisbee for hours without getting tired. One that can run three+ miles without stopping (the old me literally couldn’t go 30 yards at a jogging pace or run on the treadmill for a whole minute). This version of me can go hiking and – far from holding up the group – lead the group and use their rest stops to jump around on rocks or explore the area. I’ve literally gone from getting winded climbing up stairs to spending a day hiking a mountain. I go camping now, which entails hauling 20+ lbs of gear on my back 10+ miles into the woods, collecting firewood, and doing other activities, sleeping through the night, then waking up the next morning to pack it up and haul all that gear right back. CrossFit has opened up a whole new world of possibilities to me. I’m working on a trip to Mount Everest Base Camp coming up in May. Before CrossFit, regardless of time spent in the traditional gym, that wouldn’t have even crossed my mind as something I could possibly do. I also finally see those results in the mirror.

But I think equally as important as the physical benefits is the mental toughness I’ve developed. Much of CrossFit’s workouts are pure misery. We joke after we finish about having died one or more times during the workout and they never get easier (just heavier/faster/larger). You’re constantly pushing your limits and you’re constantly running up against a brain that’s screaming at you to stop because you can’t go on. But sooner or later, you realize your brain is a liar and will try to convince you to quit long before your body has hit a real limit. Once you learn to ignore what your brain is telling you and listen only to what your body is saying, you find that you can push more, do more, and be more than your brain ever allowed you to believe. That opens up even more doors, makes some of the most difficult situations you encounter outside the gym more tolerable, and gives you an edge in so much of life.

What do you enjoy most about The Cove?

The people there are family. I don’t say that lightly; there’s a connection you build with people when you’re all experiencing a common struggle and that really shines through at the Cove. The atmosphere has always been one completely centered around support, caring, helping, guiding, and doing for one another. Whether it’s cheering on someone when you feel like your lungs are on fire or having someone help you up off the floor and put your stuff away after you’ve just struggled through the toughest workout of your life, bonds are forged in sweat and pain. At the end of the day, we share our victories and our struggles. When one of us hits a new PR or nails a new skill, everyone who’s helped them get there and supported them feels a piece of that. It all adds up to an environment where you’re constantly getting new rewards through both your performance gains and those of everyone else there.

Favorite movement and why?

This is a toss-up between rope climbs and handstand push-ups. Both of these are things we never get to do as adults. As a kid, I can remember being upside-down for all kinds of reasons, but how often do you get to do that as an adult without it being the result of an embarrassing accident? Both of those activities give you a different perspective you don’t often have as an adult and I appreciate that even when it’s uncomfortable. LEAST favorite movement and why? Everyone expects this to be burpees, but I don’t actually mind them. For me, it’s overhead squats. The whole position is uncomfortable for me (shoulders mostly). I’m sure with some more work on both technique and mobility, I’ll get to the point where something else takes over as my least favorite movement (probably wall balls).

Any advice for people who are just getting started with CrossFit?

1) It isn’t going to be easy, but if you keep doing it, it’ll be well worth it.

2) Work on your weaknesses. Use open gyms or just 15 minutes before and/or after class and work on that skill you haven’t nailed down yet (e.g. double unders, pull-ups, deadlifts, whatever). It’s going to come up in WODs anyway, so you may as well get good at it.

3) Don’t be afraid to ask for help, whether it’s from a coach or just another athlete. This isn’t that traditional gym where nobody talks to each other; we’re a social group and we feed off each other. That person who helps you today might be asking you for help later.

4) If the coach is saying you’re doing something (rounding your back, pulling too early, getting on your toes), it’s happening even if every one of your senses is swearing to you that it isn’t. Sometimes it takes seeing a video of yourself to really understand or accept that it’s happening, but I can’t tell you how many times my brain told me my back was neutral and I then saw the coach’s video of my terribly rounded back struggling against a weight I was lifting incorrectly. Ask how to fix whatever the issue is and make the conscious effort to try that. Sometimes it’ll feel very strange at first, but often times you’ll find that you can suddenly lift that weight a whole lot easier.

5) Take rest seriously! That means find the time to get 8+ hours of sleep. You’d be amazed how much of a difference that makes. Take rest days where you’re not working out at the Cove, but are staying active with walking, playing tennis, or whatever it is you like to do. Rest days are days you keep the blood flowing without beating your body up.

16.2 IN THE BOOKS (ALMOST)!

We could go on and on about how much we are loving this Open. From the spirit to the camaraderie to the incredible breakthroughs, amazing things are happening at the Cove this Open season!

One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score (and tiebreaker). You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!

STRENGTH WOD

Every 2 minutes for 14 minutes 6-8 Front Squats

*Build up in weight, score = heaviest set*

-The range is 6-8 because we want you to challenge yourself with what you feel most uncomfortable with. Is it lifting heavy? Then do 6. If you love heavy, but hate big sets then do 8.

WOD

6 Power Cleans

24 Double Unders

9 Min AMRAP

Fitness: 95/65

RX: 115/75

RX+: 135/95

COACH’S TIP: Work hard and move fast. The cleans should be unbroken for the first few rounds. The number of doubles is low and should take 30 seconds or less. If the doubles take longer then work a scaling option. Taking 6 attempts for 24 double unders means you need to work this skill.

Terry S. rocking the jump rope during 16.2 this weekend. His progress is nothing short of amazing…

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March 6, 2016

Monday, March 7th 2016

WELCOME COACH CONDONS

You may have seen these two hanging out at the Cove recently and we’re excited that we’re only going to get more of them. We’ve been lucky enough to have Mike and Lyndsey Condon WOD-ding with us for the last few weeks, but we feel incredibly fortunate to be adding them to the coaching team! Not only are they incredible athletes, but they are experienced coaches and all around great peeps. Seriously, you will not find nicer people out there. The culture of the Cove is unique and precious and every person contributes to the community in their own way. We are MORE than certain that Mike and Lyndsey’s addition as both athletes AND coaches will elevated all of us. Stay tuned for their bios on the site shortly and give them a warm Cove welcome!

16.2 IN THE BOOKS (ALMOST)!

We could go on and on about how much we are loving this Open. From the spirit to the camaraderie to the incredible breakthroughs, amazing things are happening at the Cove this Open season!

STRENGTH WOD

Split Jerk 3/3/3/3/3 (60-70% of 1 RM, same weight across)

Between each 10-15 scap push ups

WOD

60 seconds on 30 seconds off

KB Swings

Pull Ups

Box Jumps Overs

Push Press

4 Rounds

Fitness: 75/55

RX: 95/65

RX+: 115/75

COACH’S TIP: This WOD is reminiscent of the famous benchmark WOD “Fight Gone Bad”. Although it is one more round, we bake in the rest period so you can push for the full minute before you switch stations. The purpose here is to hit intensity with every movement in every set. You will have 30 seconds to recover, catch your breath and move on to the next movement. Attack each set with everything you have.

It’s never to early to teach by example. Erich I. having a father-daughter bonding moment during Open Gym…

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March 5, 2016

Sunday, March 6th 2016

OPEN GYM 9A-NOON

Come on in and mobilize, make up a missed WOD or get after 16.2! There should be several people there if you need a judge — we hope to see you there!

What an amazing 16.2 event… check out the toes-to-bar madness!

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March 4, 2016

Saturday, March 5th 2015

GREAT JOB AT FRIDAY NIGHT LIGHTS!

Congratulations to all the athletes who’ve put 16.2 to bed! Yet again, it was an amazing day filled with huge breakthroughs. We can’t wait to see what the next few weeks will bring us…

EXTENDED OPEN GYM SATURDAY

NOON – 2P

For those of you who did not do the WOD at the event or during the day Friday, please make sure you secure a judge for another time. Open Gym (Sunday 9a – Noon) is usually a good opportunity as many people will be there but if you are taking a regular class that day or plan to do it Saturday or Monday, try to recruit a buddy as coaches might not be available (busy coaching the class or committed to someone else already). OR we have a special Saturday Open Gym from Noon – 2P! In terms of securing a judge, the bet is to post something on the Cove Club and chances are you’ll find someone (yet another reason we love this community)!

As a reminder, we purchased an affiliate ROMWOD account for the gym. ROMWOD is an online mobility program that a number of the coaches have fallen in love with. And remember, to prep you can now stream mobility classes on the main monitors or in the kids room. It’s a great way to prep (or recover) from these kinds of intense WODs.

STRENGTH

6 Overhead Squats Every 2 Minutes for 12 Minutes

(build up in weight)

WOD

5 Power Snatches

6 Overhead Squats

7 Burpees

8 min AMRAP

Fitness: 75/55

RX: 95/65

RX+: 115/75

Coach’s Tip: Try to find a load where on the last power snatch you can go directly into the overhead squats.

Coach Chris pushing Martine through the pain cave during 16.1

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March 3, 2016

Friday, March 4th 2016

OPEN 16.2

We will update the blog as soon as the workouts are released, but we are excited for another big night at the Cove. Turnout was incredible last Friday and we only hope to do it bigger and better this time! There will be kids’ coverage for the 5:30p class but we hope everyone can stick around to cheer on the 6:30p crew. Like last time we will have a pot-luck style after party (or “during party” if you finish the WOD before others) so bring some food, drinks or whatever makes you happy and get ready for another great night of the Open! EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN, PLEASE COME! It is the Cove community at its finest and we could use your help cheering, judging or keeping drinks flowing!

For those of you NOT doing the WOD at the event, please make sure you secure a judge for another time. Open Gym is usually a good opportunity as many people will be there but if you are taking a regular class that day or plan to do it Saturday or Monday, try to recruit a buddy as coaches might not be available (busy coaching the class or committed to someone else already). Best bet is to post something on the Cove Club and chances are you’ll find someone (yet another reason we love this community)!

OPEN WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Coach Matt giving new member Mike H. (we now have two Mike H’s!) tips on climbing a rope for the first time. And another shot of him in action — mission accomplished!

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March 2, 2016

Thursday, March 3rd 2016

DOUBLE UNDER CLINIC AT

CROSSFIT FEDERAL HILL

We’ve seen exponential growth in our athlete’s Double Unders and we love how so many come in early/stay after class to work on them. A few months ago we hosted a double under clinic here at the Cove and people learned a ton (and have put their new skills into action). We wanted to let you know that CrossFit Federal Hill in Baltimore is hosting another clinic on Saturday, April 2nd from 2p-5p and it will be run by RX Jump Ropes. Whether you’re looking to string a few together or a competent jumper trying to refine technique, you will get a lot out of it!

DOUBLE UNDER CLINIC AT CFH

SKILL WOD

Max Strict Pull Ups in 30 Seconds

Rest 30 seconds

Max Strict Chin Ups 30 Seconds

Rest 30 Seconds

Max Overhand Grip Barbell Row (75/55) in 30 Seconds

Rest 2 minutes

3 Rounds

-Score= total reps of worst round-

WOD

18 Deadlifts

21 Push ups

24 Sit ups

Rest 1 minute

3 Rounds

Fitness: 185/125

RX: 225/155

RX+: 245/165

COACH’S TIP: The deadlifts should be heavy here. Make sure you are in good position every single time you pull. Push ups can be difficult to maintain, focus on range of motion and mechanics. A good solid push up will make you stronger in many other movements.

This photo of Brooke was a CLOSE second to the winning 16.1 selfie. Had the beer been open, maybe it would have won…

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March 1, 2016

Wednesday, March 2nd 2015

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We are loving the team spirit around the Open! If you are not doing the Open put still want to participate in the team shenanigans, please let us know — the more the merrier! In addition, please feel free to come to any of the Friday night lights events to cheer on your fellow athletes and have a beer 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 fro next year)…

After much heated debate and looking back to videotape we have some Intramural team winners to announce! Drumroll please…

16.1 WINNERS ARE…. “I LIKE BIG SETS”

Big Sets – 32 pts total

Kipping it Real – 29 pts total

Black Marlins – 28 pts total

Here’s is the breakdown for each category measured:

5 POINTS BEST TEAM SELFIE: Black Marlins

5 POINTS BEST TEAM PHOTO: None submitted. WHAT?!?! Double points next week!

3 POINTS BEST TEAM NAME: I Like Big Sets

5 POINTS BEST TEAM SPIRIT: I Like Big Sets

1 POINT FOR EACH ATHLETE SCORE SUBMITTED:

Kipping it Real 24 pts

We Like Big Sets 24pts

Black Marlins 23pts

5 POINTS MOST INSPRING BY AN INDIVIDUAL: Kipping it Real (there’s nothing more inspiring than watching someone inspire someone else; especially the next generation!) Martine not only had a great workout, she is inspiring her boys to be better athletes and people!

SKILL WOD

Mobility/Prep

10 I’s, Y’s and T’s

1 min in Keg Drill Stretch

1 min Front Rack Stretch

2 Rounds

In total you will hit each station 3 times with about a minute rest between each station Focus on that skill, hit the reps and move on. This should not be rushed or for time, but keep moving!

WOD

10 Thrusters

10 Box Jump Overs

7 Rounds

Fitness: 75/55

RX: 95/65

RX+: 115/75

COACH’S TIP: This is meant to be done unbroken, pick a load that you can move. Focus on good elbow position with the squats and the press. The should be super high in the squat and slightly down and out for the press.

Jessica S. and Tanya L. proving that you can work hard AND have fun working out.

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February 29, 2016

Tuesday, March 30th

I know you are all waiting on pins and needles but we will announce TOMORROW the winners of the team competitions. Reason being,some of the team participation scores (i.e. getting the WOD done and submitted) will not be finalized until late tonight. So we figured we’d hold off on announcing ALL the category points until then.

TO RETEST OR NOT TO RETEST:

THAT IS THE QUESTION…

Many of you have asked about retesting the Open WODs and whether or not your should do it. Here’s a bit more context and something you should think about for next weeks (and reflect on 16.1):

ONLY IF RANKINGS REALLY MATTER: We only recommend retesting if you think you will significantly improve your regional ranking and that matters to you. For example, if you are an elite or seasoned athlete with an established baseline (and/or can assist your gym in sending a team to regionals), you might consider retesting if you think you had reps in the tank. For example, Coach Brittany is a top level athlete and her score is important to CrossFit Federal Hill as they are trying to qualify for the games, so every rep matters.

YOUR BODY ISN’T DESIGNED TO RETEST THAT QUICKLY: Retesting a WOD within a day or two (or three) can be extremely taxing on the body– especially long ones like 16.1. There’s a reason we don’t program demanding movements like chest to bars and heavy overhead lunges every other day. They are HARD and your body needs to RECOVER. Think of it just like any other programming — if we programmed two WODs back to back with the same movements that left you sore as heck, you wouldn’t just hate us… you wouldn’t come back (because it is horrible programming). Don’t think of the Open any differently.

YOU MISS OUT ON THE DAY’S PROGRAMMING AT THE COVE: We are strategic and have a long term view of our programming cycles (whether or not you realize it!). For example, if you retested 16.1 and missed Monday’s WOD, you missed an opportunity to improve your footwork on the split jerk (our current movement focus) and build shoulder strength. You are sacrificing a long term growth goal for a short term number.

IT CAN BE MENTAL: Then there’s the mental aspect. We have seen MANY times athletes retest only to score the same (or worse) than their original time. This can be extremely disheartening and frustrating for the athlete. But we are never surprised when that happens (see point above…your body isn’t recovered!)

Does this mean you should NEVER retest a particular WOD? Heck no! We love retesting; just with adequate time in between tests so you can truly measure your fitness improvements (think “Paleo Challenge” and “Girl” benchmarks we do all the time). This is an important part of CrossFit and one of the things we love most about it. Wait a month or two (maybe when the Open ends) and THEN see if you show improvement. We bet you will!

SKILL WOD

Skill WOD

Every Two minutes for 18 minutes

First 2 minutes- 1-3 Rope Climbs

Second 2 minutes- 8-10 Roll to Candle Stick

Third 2 minutes- 10-20 GHD Sit ups

**In total you will hit each station 3 times. You should have about a minute rest between each station built in. There should be plenty of time to focus on the skill, hit the reps and move on. This should not be rushed or for time. **

WOD

Row 15/12 Cals

30 Doubles

Row 15/12 Cals

40 Doubles

Row 15/12 Cals

50 Doubles

…Climb the ladder for 9 minutes

Fitness- X2 Singles

RX- as above

RX+- DUs must be unbroken for each round

Score = Total Reps (if doing singles just double the amount of DUs)

COACH’S TIP: Go fast on the erg and focus on form and technique for the doubles. Elbows in, look straight ahead and a good solid jump. Pick one thing and perfect it then move on. Do not try to fix everything on every jump.

Mike T. might not be the loudest guy on the floor, but he’s one of the hardest working. He comes consistently, puts in 100% every time and has come such a long way. Just a few months ago his front squat couldn’t come close to this. Keep it up Mike!

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February 28, 2016

Monday, February 29th 2016

16.1 IN THE BOOKS (ALMOST)!

We had a ball kicking off the Open with you this weekend and couldn’t believe how many breakthroughs occurred. It is so clear that when you challenge yourself with the support of this community, amazing things happen.

We will be announcing team spirit winners TOMORROW for week one. The creativity was amazing and we ALL had a ball watching and participating. Team leaders, if you haven’t already, submit all photos and selfies that you want the judges to consider!

One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score. You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!

Please remember that we are running a full class load on Monday and because this WOD requires a lot of space, we cannot accommodate more than one or two athletes as a time (during regular class). Of course we want you to get your scores in, but not at the expense of disrupting a scheduled class. We STRONGLY ADVISE YOU DO NOT RETEST THIS WOD unless you think you will significantly improve or care tremendously about your regional ranking. This was an extremely taxing WOD on the shoulders, quads (and lower back) and we are in the middle of a split jerk cycle — we would rather you put your energy there and focus on 16.2 than digging in again to eek out a few more reps. Thanks for your flexibility and understanding.

STRENGTH WOD

Walking lunges….(just kidding!)

Take 12 minutes to find a heavy load of the following:

2 Push Press + 1 Split Jerk

(make sure you are not push jerking during the push press!)

WOD

4 Clean and Jerks

6 Burpees

8 Toes to Bar

10 min AMRAP

Fitness: 95/65

RX: 135/95

RX+: 155/105 (chest to bar)

COACH’S TIP: Find a moderate pace and stick with it. The clean and jerks do not need to be unbroken, but focus on fast singles. Use a hook grip to save your grip for the toes to bar.

Check out our FB page for all the great photos, but here’s Martine’s son counting her reps and cheering her on. Later that night he was on the rig practicing his pull ups. Inspiring… literally!

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