Edward Blanch

About Edward Blanch

Posts by Edward Blanch:

August 17, 2015

Tuesday, August 18th 2015

We hope everyone is feeling good after Monday’s Overhead Squats. Due to the complex nature of the lift, it can be a highly frustrating one. Do NOT let that discourage you as the next several weeks are designed to help improve your form, mobility and strength significantly. So don’t worry about numbers on the whiteboard right now, let’s just make sure we are using good form and know that with hard work the numbers will come!

A last reminder that TODAY we will be celebrating Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)

SKILL WOD

8 Heavy Russian KB Swings 10 Bent Over Barbell Rows (underhand grip) 3 Rounds -Not for Time, just for Skill-

WOD

In 2 minutes 15 Burpees 15 Sit ups Max Cals Rest 2 minutes In 3 minutes 15 Burpees 15 Sit Ups Max Cals Rest 2 minutes In 4 minutes 15 Burpees 15 Sit Ups Max Cals Rest 2 minute In 5 Minutes 15 Burpees 15 Sit Ups Max Cals Score = Total Cals We are increasing working time, but with a built in interval rest. This is a great test of overall fitness!

What do you do when you when a WOD calls for burpees but a pregnant belly gets in the way?

Create some space for the baby, of course!

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August 16, 2015

Monday, August 17th 2015

Lots of exciting things happening this week so please read on!

First and foremost, we are thrilled to announce that Anna Vaillancourt is joining the coaching staff at the Cove. She’s has over two years coaching experience under her belt, is super knowledgable and one of the nicest people we know. You’ll see her mostly coaching noon and 9:30am classes so if you’re not a regular, come mix it up and take one of her classes! Her full bio will be up on the site very shortly but we are so excited to have her.

Welcome Anna V!

A reminder that THIS TUESDAY we will be celebrating Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)

And last, but certainly not least, we are starting a new strength cycle — Overhead Squats. This is one of the most challenging lifts as it puts tremendous pressure on your shoulders if not done properly. We will demand a good position with this movement as weeks of bad OHS form will cause major shoulder problems. We will be doing lots of mobility and other shoulder drills to make sure they stay nice and healthy!

Along the way we will plug in some good videos to watch but please speak up and let us know what you are struggling with. Overhead position, mobility, strength…or all of the above!

SKILL WOD

Strength WOD

Take 15 minutes to find a 1 RM Overhead Squat

WOD

15 OHS

800 m run

12 OHS

600 m run

9 OHS

400 m run

-For Time-

Fitness 95/65

RX 135/95

RX+ 155/105

**The loading here is aggressive on the WOD, but the reps are relatively low. Remember to focus on range of motion, form and technique. We MUCH prefer you go lighter if you don’t have the form down… and that just means you will likely crush that 1RM later when we retest!

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August 15, 2015

Sunday, August 16th 2015

OPEN GYM 9a-NOON

Great job this week everyone! Take today and get some rest, go for a walk or get some kind of other active recovery. If you want to make up a missed workout or just want to hone a skill, come on in for open gym. We’ll be here!

A trifecta of CrossFit superheroines channeling their collective powers…

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August 14, 2015

Saturday, August 15th 2015

Join us THIS TUESDAY to celebrate Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)

SKILL WOD

1 or 2 Rope Climbs depending on skill level 30 Seconds of GHD Sit Ups 10 Bent Over Barbell Rows (feel free to add weight just keep the load light) 4 Rounds WOD 3 KB Swings 5 Burpees 6 KB Swings 5 Burpees 9 KB Swings 5 Burpees 12 KB Swings 5 Burpees – Climb the Ladder for 8 minutes Fitness 35/26 RX 53/35 RX+ 70/53

Not even sure how to caption this one …

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August 13, 2015

Friday, August 14th 2015

We hate asking favors, but we’ve seen the power of this community when activated in social media! The Baltimore Sun is publishing their ‘Best of Howard County’ list soon and we’d love to make it on their list of “Best Gyms”. If you feel compelled (NO pressure), we’d love for you to fill in “CrossFit Cove” in the “Write-in” section of question #69 (then hit ‘submit’ at the bottom). As always, we SO appreciate your support!

VOTE HERE!

STRENGTH WOD

EMOM for 8 Minutes 4 Hanging Power Cleans + 3 Push jerks PARTNER WOD 800 M Run (200 M Relay Style) 50 Box Jumps 40 Clean and Jerks 50 Box Jumps 800 M Run (200 M Relay Style) 1 Person working at a time Fitness 95/65 RX: 135/95 RX+ 155/105

A crazy fun 5:30pm class on Monday …

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August 12, 2015

Thursday, August 12th 2015

MOBILITY WOD

2 Min on the Couch Stretch 2 Minute on the Batman Hip Opener – Scroll to about 1:45 in THIS VIDEO

WOD

10 Burpees 15 Pull ups 30 Double Unders 5 Rounds Fitness: 80 Singles RX: 30 Doubles RX+: 40 Doubles (Chest to Bar) **20 Min Cap**

Partner glute ham raises got a little nutty this week …

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August 11, 2015

Wednesday, August 12th 2015

Great job everyone hitting that PR bell with our Push Press Cycle! Amazing what progress we made in four short weeks. We can’t wait to crunch the numbers.

STRENGTH WOD

Every 2 minutes for 12 minutes 3 Front Squats directly into 5 Back Squats (For the complex above the bar should come off the rack. The weight should stay the same for Front Squat and Back Squat. Start at a moderate weight and add weight each set)

WOD

50 Sit Ups 25 Deadlifts 50 Sit Ups 20 Deadlifts 50 Sit Ups Fitness: 185/125 RX: 245/155 RX+: 275/185

Min getting his elbows up after cleaning the bar…

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August 10, 2015

Tuesday, August 11th 2015

It’s PR day! We are wrapping up our Push Press cycle today so we hope to see some big gains, but come in with realistic expectations and move safely.

Keep in mind that if you don’t set a new PR, it does not mean you aren’t making progress towards your goals in any meaningful way. Everyone has training sessions they’d sooner forget sometimes, just as they have absolutely fantastic ones every so often; ultimately, the ups and downs cancel each other out. If you’re getting the work in, you’re still progressing towards your goal (regardless of a bad day here or there). Stay focused on your goals, remember the big picture and take satisfaction in striving to better yourself.

STRENGTH WOD

Take 15 minutes to find a new 1 RM Push press

-I put this up on the CFH site feel free to steal….(warm up with quick aggressive reps at a low weight, spend time here thinking about breathing, bar position and dip position before you move up)

WOD

200 M Row 10 Push Press 200 M Run 15 min AMRAP Fitness: 95/65 RX: 115/75 RX+: 135/95

Erich and Eric pushing hard while making up a WOD during Open Gym…

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August 9, 2015

Monday, August 10th 2015

Two schedule reminders! Foundations Classes are on Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). If you have any friends who have been wanting to try it out, pass it on… its FREE! Or if you want a refresher yourself, come and join in!

Maggiano’s of Columbia will be here TONIGHT so get ready to chow down after the 5:30 and 6:30 classes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class.

STRENGTH WOD

5 Strict Chin Ups 10 Partner Glute Ham Raise (use ab mats under knees) DEMO VIDEO HERE 4 Rounds

WOD

4 Power Cleans 8 Push Ups 24 Air Aquats 6 Rounds Fitness 115/95 RX 185/115 RX+ 205/125

Ava and the noon class throwing around heavy weights and working hard…

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August 8, 2015

Sunday, August 9th 2015

OPEN GYM 9a-NOON

FREE FOUNDATIONS next week (Monday/Wednesday at 7:30pm and Friday at 6:30pm). All are welcome!

And a reminder that Maggiano’s of Columbia will be here on MONDAY evening so get ready to chow down after the 5:30 and 6:30 classes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class.

One from the archives: The Finley’s goodbye WOD…miss them a ton!

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