Yesterday we went all body weight, but today we go ALL BARBELL! For Friday’s WOD we take a classic CrossFit benchmark Hero WOD and turn it into a total partner experience. DT is workout a Hero WOD in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. It is usually done as five rounds for time but we have doubled the reps and built in rest for each athlete while the other partner works.
PARTNER WOD
“Partner DT”12 Deadlifts9 Hanging Power Cleans6 Push Jerks10 Rounds(10 Rounds Total, each person does a round then rests until the other person is done their round)Fitness 115/75RX and RX+ 155/105
Tanique with a great set up AND finish position on the Jerk!
With so many new members at the gym we thought it was worth revisiting of our gym “rules” (we try not to have ‘gym rules’ as we are all grown up and responsible people!). But we’d appreciate it if we could adhere to the following:
Barbell care: Our barbells are surprisingly very sensitive. One thing to help keep the bars healthy is to avoid dropping bars from overhead if they are loaded with LESS WEIGHT than the weight of the actual barbell itself. For example, one 10lb plate on each side of a women’s 35lb bar means there is 20lbs ON the bar when the bar weighs 35lb. Try, if possible to drop this bar from waist height or lower only (not from overhead).
There are also ball bearings that make the bars ‘spin’ to make the bar rotate to make lifts much MORE stable and easier to perform. If the sleeve didn’t rotate, when you do clean and press, etc. all the plates would want to rotate with the bar and that rotational force from the plates would screw up your stability. Protecting these bearings is critical to the health of our barbells. Here’s a quick video to show how to remove the plates without damaging the bearings.
Lastly, we try not to clean up our weights and gear until the last person is finished with the workout. We completely understand if you need to leave early or class runs over, but WE WILL CLEAN UP YOUR BAR FOR YOU. There’s nothing worst than grinding out those few last reps and feeling deflated when you see everyone done and packing up around you. Again, feel free to leave if you have to, but we’ll deal with the clean up!
SKILL WOD
10 Perfect Push Ups (get strict on form and ROM)4 Turkish Get Ups (2 each arm)
Happy Hump Day! The energy and effort in the gym lately has been amazing! I think we all underestimate the effect that working out in a group has on one another. Someone could be doing less weight, modified reps and it might be their first day, but there is something special about breathing heavy and working hard together. Keep showing up and we will continue to push each other.
One last reminder that all of the event photos (and all of the recent blog photos) are uploaded to our FlickR album if you want to grab a full size copy to have or share!
Take 12 minutes to find a Heavy 2 Rep Clean and Jerk(you can drop at the top)
WOD
10 Pull ups4 Clean and Jerks10 Sit ups4 Clean and Jerks5 RoundsFitness 95/65RX 135/95RX+ 155/105
So Alex showed up for regular class on Saturday am… and we convinced him to stay and do the competition! Here he is hanging with Wynton after they both had a long day’s work at the Cove…
Our very own Julie Jones is a woman of many talents! On October 4th she will be appearing in a Nora Ephron Play at HCC’s Horowitz Visual and Performing Arts Center. Marina is putting together a group to go and we can get a discounted price of $15/ticket if we get 6 or more. Email us if you’d like to go! Here are some details…
Love, Loss and What I WoreA Play by Nora Ephron and Delia Ephron, based on the book by Ilene Beckerman
Horowitz Visual and Performing Arts CenterStudio TheatreOctober 4, 2015 at 3:00 p.m.Directed by S.G. Kramer
A time capsule of a woman’s life: Relationships and wardrobes. This brilliant “clothesline” of monologues and ensemble pieces will be performed by many of the area’s most fabulous women (including JULIE!!)
Back to the workout! We’ve been going heavy on the barbell lately so today we are doing a long burner with MOSTLY body weight movement. And we’re baking in plenty of time to work on those double unders. Should be a fun one!
STRENGTH/SKILL WOD
10 Ring RowsMax Unbroken Double Unders (Scale to working on doubles for 1 minute if you cannot do 10 unbroken)4 Rounds
WOD
20 Min AMRAP400 M Run15 KB Swings12 Burpees (touch a target)Fitness 26/35RX 53/35RX+ 70/53
Martine conquering the Clean and Jerk ladder on Saturday!
Thank you again to all the athletes, volunteers and coaches who made Saturday’s Clash at the Cove such a success. It was incredible to see our community in action and so supportive of one another.
Another huge thank you to all who responded to the surveys we posted. We got incredible feedback and are looking to incorporate many of the suggestions into action. Stay tuned for some exciting changes and additions to the gym!
REMINDER: THE COVE IS HEADING TO ADVENTURE PARK!
So far we have over 25 people going!!! And in case you missed it, Myrissa R. has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates. Wow! We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.com. Please email at info@cove-fitness.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests). We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:
For those that competed it’s a good day to hit the foam roller.
A huge thank you to everyone contributed to the “Clash at the Cove” competition. From the athletes to the volunteers to the fans, it would not have been possible without you. For those of you that did not compete and want give a go at one of the three wods from the competition come on in tomorrow! Coach Brian and Marina might be there trying one or two on for size…
The wait is over… it is time for the Clash at the Cove! Due to the competition, all classes will be canceled tomorrow, but please come in and cheer on your fellow athletes or volunteer to judge. The gym will be open on Sunday from 9a to Noon so you can get your WOD on then. We apologize for any inconvenience this causes but this is an exciting day for the gym AND the athletes set to compete!
Please remember that the competition STARTS at 10am. That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then. Even if your heat is not first, please be here for the standards at 10am.
Here is a flow of the events:
10:00 Greetings and Standards Review10:15Men RX WOD 110:30Men Scaled WOD 110:50Female RX WOD 111:05Female Scaled WOD 111:40Men RX WOD 2 Clean and Jerk Ladder12:00Men Scaled WOD 2 Clean and Jerk Ladder12:20 Female RX WOD 2 Clean and Jerk Ladder12:40 Female Scaled WOD 2 Clean and Jerk Ladder1:10 ALL MEN (RX and Scaled) WOD 31:30 Female Scaled WOD 31:50 Female RX WOD 32:10 Closing Ceremonies
The sun isn’t even up yet and these guys are rocking Turkish Get Ups…
We hope you take a moment today to reflect on the events that occurred 14 years ago. Each of us have our own personal memories of 9/11, but it was truly a day that unites us all. We are so grateful to have such an amazing and supportive community, and it is even more meaningful that so many of our athletes are first responders and military personnel who provide us the freedoms we often take for granted. We are so lucky to have all of you not just as athletes, but as friends.
THE COVE IS HEADING TO ADVENTURE PARK!
In case you missed it, Myrissa has arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates. Amazing! We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.com. Please email at info@cove-fitness.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests). We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:
We are so excited to have so many of our athletes competing on Saturday. And we are certainly grateful for all of the other athletes who are volunteering to help the day run smoothly! All of the WODs have been posted (with standards) and we will review them together all on ‘game day’.
Please know that the competition STARTS at 10am. That means you need to get here early to warm yourself up, do any prep (water, bathroom, whatever) on your own before then.
Here is a flow of the events.
10:00 Greetings and Standards Review10:15Men RX WOD 110:30Men Scaled WOD 110:50Female RX WOD 111:05Female Scaled WOD 111:40Men RX WOD 2 Clean and Jerk Ladder12:00Men Scaled WOD 2 Clean and Jerk Ladder12:20 Female RX WOD 2 Clean and Jerk Ladder12:40 Female Scaled WOD 2 Clean and Jerk Ladder1:10 ALL MEN (RX and Scaled) WOD 31:30 Female Scaled WOD 31:50 Female RX WOD 32:10 Closing CeremoniesNO PARTNER WOD TODAY! STRENGTH/SKILL WOD
Myrissa R. has generously arranged for a Cove outing to Adventure Park on Saturday October 10th at 6 PM. The price per person is going to be $26 plus tax (so $27.82) which is a 50% discount off of their regular rates. Amazing! We hope to rally a big group for some fun bonding time outside the gym (as well as drinks afterwards?!) so we hope you all can make it!
There are courses for all levels and abilities and children are welcome to join (age 5 or older). There is tons of information on the website so please check it out at FunInTheTrees.com. Please email at info@cove-fitness.com or put your name up on the whiteboard in the gym if you want to come (along with how many guests). We can then get a final headcount, sent you waivers and bill you the appropriate amount. Here is a great video that will show you what we can expect:
Thank you to all who have responded! And for those of you who haven’t yet, we have developed a survey (the link below is “General Gym Survey”) and it asks a broad range of questions from class schedules to gym culture. This survey should only take 5 minutes (maybe 7 if you have a lot to add in the open ended questions). We have also developed individual surveys for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Those should only take 2 to 3 minutes a piece but, again, if there’s more you have to say… type away! You’re honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!
And for those of you competing in the Clash at the Cove… here is workout number 1!
DRUMROLL PLEASE…
WORKOUT 1“Race to the Rope”Men:
Clock will be set for 11 minutes.
In 11 minutes the athlete must complete the following tasks:
Part I
500 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.
For the scaled division – max unbroken single under in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
Females:
Clock will be set for 11 minutes.
In 11 minutes the athlete must complete the following tasks:
Part I
400 Meter Row
400 Meter Run
2 Rounds
Your score will be the time to complete the workout.
Part II
With the remaining time the RX division will attempt to get as many double unders until the clock runs out.
The scaled division will attempt to get as many unbroken single unders in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
Row: On 3-2-1 “Go” the Athletes will then grab the handle and begin rowing. The Athlete may not have their hands on the handle prior to “Go.” The Athlete must row until 500M are achieved and they must not let go of the handle until the monitor says 500M.
Double Unders: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
STRENGTH/SKILL WOD
Clean Complex Every 90 Seconds for 15 Minutes 1 Power Clean + 1 Low Hang Power Clean + 1 High Hang Power Clean (High = above mid thigh)(Low = just above the knee)
WOD
15 Hanging Power Cleans 15 Bar Facing Burpees 3 RoundsFitness 115/75RX 135/95RX+ 155/105
Larry working hard through two minutes of Front Squats on Wednesday morning…
EATING CHALLENGE, CLASH AT THE COVE INFO, DAILY WOD AND MORE! READ ON!
Friday is going to start our informal clean eating challenge! In the past we have done a official “Whole30” eating challenge which included before and after performance testing. If this is something you’d like to do, we are MORE than happy to you pre-post benchmark workouts!
For those that have not done any of our previous challenges let us give you some background on our philosophy. Our focus in on real, unprocessed foods. Nothing from a box. Think of the foods that are on the perimeter of the grocery store. We also recognize that a number of modern agricultural items can be difficult for our body to process. These include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.
What can you eat? We go back to the words on nutrition from CrossFit’s founder Greg Gassman – “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
Those that have done the 30 Day Challenge certainly walked away with knowledge from your past experience you help you can make a commitment on how you are going to eat. Unike the last challenge where we followed a strict Whole30 formula, THIS challenge will be more personalized. After finishing the challenge, you may have noticed your body handles certain foods better than others. Or you don’t seem to have issues with dairy or some grains. For example, I now know my body can handle dairy and some grains (rice,quinoa) but other than that my diet will be focused around the natural food with no processed foods and certainly no sugars (I will miss you Yogi Castle). That is my commitment. Some of you may want to go Whole 30 again or others might want to go Paleo. The choice is yours. We just ask that you commit to it.
So what are the parameters of this challenge? With it being more personalized we are going to leave that to you. Our start date will be the 11th and we will generally look for 30 days of commitment, If there is a wedding or a CrossFit competition (and you want to celebrate afterwards) make those adjustments. Just make a commitment that you can stick with. We have a Facebook group for the “30 Day Challenge” and it is a great place to get amazing recipes and support from our community of athletes. I will post some of these recipes on our daily blog as well for our athletes that aren’t Facebook users.
So, who’s ready to commit?!
And for those of you competing in the Clash at the Cove… here is workout number 3!
DRUMROLL PLEASE…
WORKOUT 38 Minute “Dance with the Devil“
Men’s RX:
6 Thrusters at 95lbs
6 Burpees Over the Bar
6 Pull Ups
8 Minute AMRAP
Men’s Scaled:
6 Thrusters at 75lbs
6 Burpees Over the Bar
6 Jumping Pull Ups
8 Minute AMRAP
Female RX
6 Thrusters at 65lbs
6 Burpees Over the bar
6 Pull Ups
Female Scaled:
6 Thrusters at 55lb
6 Burpees Over the Bar
6 Jumping Pull Ups
8 Minute AMRAP
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Pull-up: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. No mixed grip or reverse grip. The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip. If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep. The arms must be fully extended at the bottom. At the top of the pull-up the chin must break the horizontal plane of the bar. If the chin does not clearly rise above the horizontal plane of the bar then it is a No Rep. If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.
Jumping Pull-Ups: A standard height from which to jump will be set for each person. Standing straight-up and arms full extended overhead, the person’s wrist must fully clear the top of the pull-up bar. When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms. Jump and pull the chin above the horizontal plane of the bar.
Burpees Over The Bar: Athletes will begin this movement by moving downward until their entire body makes contact with the floor. This means chest, abdomen, legs, etc. are in contact with the ground. Head may not be over the top of the bar. If the head is over the bar the rep is a no rep. They must stand back up and start again. They may then step up or jump back up to standing. Once in the standing position the athletes will then jump over the bar with 2 foot take off and land on the other side of the parallette with a 2 foot landing. If an athlete jumps with one foot or skips over the bar it will be considered a No Rep. Athletes may be lateral to or facing the bar while performing the burpee. It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the parallette from where they performed the burpee portion of the movement. If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep.
STRENGTH/SKILL WOD
4 Turkish Get Ups (2 on each arm)15 Sit Ups4 Rounds(no time, just for skill)TURKISH GET UP DEMO
WOD
0-2 minutes: Row for Cals Rest 13-5 minutes: Front SquatsRest 16-8 minutes: Row for CaloriesRest 1 9-11 minutes: Push Jerk Rest 1 12-14 minutes: Row for CaloriesFitness 95/65RX 115/75RX+ 135/95Score = Total reps & calories
Ashley showing great momentum mid-clean during Monday’s Hero WOD…
