On Sunday, August 2nd we will be doing a celebratory WOD for Andrew M’s 50th Birthday at 11am! I know, hard to believe this guy is turning the big five-oh… but what better way to celebrate than by doing the “Filthy Fifty” (a quintessential CrossFit benchmark WOD). His family and friends will be staying for a BBQ afterwards and everyone is welcome. BUT we need a headcount as his wife Amelia needs to plan food accordingly. If you’d like to join (again, all are welcome!) please email her directly atamullican@gmail.com
SKILL WOD
10 Reps -Bent over row with a barbell 7 heavy American KB swings 4 Rounds
WOD
6 Power cleans12 Sit ups6 Pull ups6 Rounds Fitness 95/65RX 135/95RX+ 135/95 (Chest to Bar)
Kim out for a run last week… and seemingly loving it!
With so many of our athletes entering the “Charm City Throwdown” and the “Festivus Games” on October 3rd we decided to have a competitors meeting at 5:30 PM on Tuesday. We will talk about what to expect at your first functional fitness competition and maybe even throw in a wod.
STRENGTH WOD
Pause Push Press (2/2/2/2/2/2)
Pause in the bottom of the dip then explode out of the hole
WOD
400 m run ___ Double Unders 20 front squats Rest 2 min 3 Rounds
Fitness 75/55 100 singles RX 95/65 30 dus RX+ 95/65 50 dus
Did you miss a workout this week? Looking to practice a skill you are weak on? Are you fired up from all the CrossFit Games coverage? Come on in for open gym.
It’s hard to believe but it will be Lacey and Scott’s last WOD at the Cove this Saturday. We will run regular classes at 8, 9 and 10 (with sitter coverage for the 9am) and a special Finley Goodbye WOD at 11a. Everyone is welcome to stay for food and drinks afterwards!
STRENGTH WOD
Push Press 3/3/3/3/3 (Same weight across)
FINLEY GOODBYE WOD
10 Front Squats
10 Toes to Bars
400 Meter Run
4 Rounds
Fitness 95/65
RX 115/75 (Buy out – 1 Rope Climbs)
RX+ 135/95 (Buy out – 2 Rope Climbs)
What are we going to do without these two? No really… what are we going to do???
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. This time we shine a light on an incredible athlete. One that is so humble, someone who has made significant gains on so many levels and is overall just a great guy. He’s there early (except PR days when he hits the evening classes!), works hard and is so consistent. For all of these reasons we are proud to announce Maxx Townsend as our ATHLETE OF THE MONTH!
ATHLETE OF THE MONTH:
MAXX TOWNSEND
Tell us a little bit about yourself…
Let’s see. I grew up in Edgewood, Md (Harford County) and played sports my entire life. I starting lifting weights going into high school (where I developed my horrible form lol) for football. I went on to play college football at Wesley College in Dover, DE. Throughout college, my training and weight drastically changed due to two major knee injuries (torn meniscus, MCL twice and ACL once- all in the same knee). With all that, rehabbing and going into my senior year, I was in the best shape of my life ( around 255-260 pounds). Fast forward to about a two years ago, I tore the same ACL and meniscus again, got married, hungry, lazy, and of course, fat. After that surgery I was told by my doctor that if I injured my knee again, I would need a knee replacement. Anything regarding my fitness went out the window after that. A year later I started to realize that there aren’t many 60+ year old, 323 pound people on this earth so I started lifting weights again to lose some weight. Another year passed and I didn’t see the results I wanted. I needed an environment that brought me back to the competitiveness and comradery that I loved. That’s how I ended up at the Cove.
How has CrossFit affected life outside of the gym?
My overall fitness is much better now. I’m not just the “strong” guy who could pick things up before. Also, a little while ago I started this thing during our cool down period called stretching. It really works – I’m much more flexible then I was months ago and it shows outside of the gym.
What has changed since starting CrossFit?
I feel great. My energy levels and overall attitude are much higher. Almost all of my knee pain is gone, which actually shocks me (when I was just lifting a year ago my knee hurt daily). I’ve also dropped a good amount of weight since starting. After whole30 I was down to 284lbs. I’m sure I’ve gained some back- but I’m getting back on track.
What do you enjoy most about The Cove?
These aren’t in any particular order but, we train at a top notch facility. I’m not sure how many people are aware of this, but the space, equipment, and technology at the Cove are second to none. I’ve only been to one other crossfit gym and I walked in the front door, tripped over the FIVE kettle bells they had and fell out the back door. Seriously, this place is top notch. The coaches at the Cove are amazing also. I never knew how many flaws I had in my technique until I started here and they have helped me correct them (or at least try to). But not only do they care about your technique, they are great motivators, teachers and all around great people. It’s nice to talk to people who run a business who care more about you then the dollars they earn from you.
And not to forget the rest of us – the Cove community is great. The support that everyone gives each other is refreshing. Cheering, running extra laps, and the high fives make the workouts that much better. Theres a good feeling knowing the entire gym did the same workout and pushed just as hard as you did.
What is your favorite movement?
Shocker here haha. Squats. Nothing better then throwing a bar across your shoulders and standing up. I think I’m the only person who enjoys when Coach Chris plays that Sally song for a warm up.
And your LEAST favorite movement?
About two months ago this would be burpees. I hated them and that attitude would effect my workout when they were involved. Since then I told myself I wouldn’t hate anymore movements, and I would do them as best as I could. But with saying all that, I’m not a fan of running anything over 400m lol.
Any advice for people who are just getting started at The Cove?
Being a larger human, I was hesitant to give crossfit a try. Now I embrace being a big guy finishing these brutal workouts. It doesn’t matter what size, age, or fitness level you are, just come ready to work with a positive attitude and the rest will fall in place. Oh yeah- NO CHERRY PICKING. I was guilty. You’re only hurting yourself.
PARTNER WOD
With a 30 minute Running Clock
From minute 1-10
1 Mile Relay
(one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team)
Max Power Clean with remaining time
From minutes 10-20
1 Mile Relay (same way as above)
Max KB Swings (with remaining time)
From Minutes 20-30
1200M Relay (One partner runs 200 M then switch until you reach 1200M)
Remember the goal board? I walk by it all the time and I recently I notice my name up there with three goals that I feel are achievable and I have not really moved noticeably closer to achieving any of them. It’s great to have goals but once you know what you want to achieve you need to make a plan to get there.
I decided to attack my first goal of improving my back squat. The last 3 weeks I put myself on a squat program in addition to my normal CrossFitting and have been really enjoying the growth. If you have a goal you are looking to achieve, it’s time to put a plan in motion. Please for free to talk to any of the coaches if you want help in making that plan.
Next week we are running another round of Foundations for those that what or need to attend.
Monday July 27, 2015 – Squats and Pressing
Wednesday July 29th, 2015 – Cleans and Deadlifts
Friday July 31st, 2015 – Pull Ups and Snatches
We are still offering these for free so if you have a friend that is interested in trying the Cove experience please have them email us at Info@CrossFitCove.com or sign up for our Free Trial
One: A reminder that we are doing the goodbye WOD at 11am this Saturday for Lacey and Scott. We will have regular classes at 8, 9 and 10a (with sitter coverage at 9a per usual). There will also be a potluck BBQ and drinks after. All are welcome!
Two: We wanted to thank everyone who uses the kids’ room for all of their help in clean up. We appreciate the “leave it as you found it” mantra and love that all the kids are pitching in to help as a team. If they all pick up just a few toys after each class, it only takes a few minutes! Think of it as a sprint cleaning WOD!
STRENGTH WOD
Front Squat 5/5/4/4/3/3 (10 sit ups after each set)
WOD
In 2:00 MinutesRow 400M/300 MMax Burpees with Remaining TimeRest 1 Minute5 Rounds
Fitness (350/250)
Myrissa R. setting up to make a strong first pull on her power cleans…
Most of you know that our head coach and programmer Geo Rockwell is also the owner of CrossFit Federal Hill in downtown Baltimore. If you are ever in that area, feel free to drop in for a workout or say hi! Geo and his team of Coaches at CFH have started a podcast. One of his coaches, JP (who, btw, got us the awesome soft climbing ropes we have in the gym!) will be hosting the show and they will feature coaches from CFH and around the area (the Cove got a mention in Ep 1!). They will be covering everything from programming and Oly lifts to the mental side of exercise. Listen or download here- The 4th Pull Podcast. Or go to i-Tunes and search for The 4th Pull Podcast- if you subscribe and leave a review that would be GREAT!
Episode 1: JP and Geo talk about Overcoming Training Plateaus (forgive audio issues in the very beginningEpisode 2: JP, Geo, Matt and Eric on How to Get Better at CrossFit
STRENGTH WOD
Push Press 3/3/3/1/1/1/1 (Keep all four sets of 1 the same weight)
WOD
“Run and Gun”
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
**Make sure you are in a good position in the deadlifts the whole way through**
Larry and the 5:30am crew working on their push press cycle…
We’ve got another great week planned and we kick off Monday with a different rep scheme that will be fun and challenging!
As some of you have heard, there is now a NATIONAL PRO GRID LEAGUE with CrossFit-esque team competitions (check out THIS VIDEO if you aren’t familiar).
They are offering group tickets in blocks of 10 or more for $22 each. Tickets are good for both matches and likely a meet and greet events with the Anthem athletes.
NPGL is having a double header on Sunday, August 9 at Prince George’s Sports and Learning Complex in Landover, MD. At 2:00 pm the Baltimore Anthem is taking on the reigning champions, the DC Brawlers and at 5:00 pm it’s the New York Rhinos vs the Boston Iron.
If we have at least 10 people interested, we can get the discount (caveat that Brian and Marina will not be able to attend). NO PRESSURE but we thought we would put it out there and see if anyone was interested in going as a group. We will put up a sign up on the whiteboard where you can put your name if you are interested!
SKILL WOD
6 Strict Chest to Bar Pull ups
(almost everyone should be on a band here! The point is to pull high, make contact and develop strength in the top of the pull ups)
Thanks to everyone who came in Saturday for the Partner WOD. It was so fun to watch you push each other — and I think it looked like some of you actually had FUN working so hard.And congratulations to Julie Jones who competed in her first Spartan Race yesterday. 3 hours and 46 minutes later (including 90 burpees) she finished! That’s one helluva WOD! Great work Julie!!!
There’s a great line from “Old School” where Vince Vaughn’s character tried to convince ‘Will Ferrell’s character not to get married because a wife is “Always judging. Watching.” Might be true… but also goes both ways! Love couples like Brian and Carrie C. who partner WOD! Great work today guys!
I started here and they have helped me correct them (or at least try to). But not only do they care about your technique, they are great motivators, teachers and all around great people. It’s nice to talk to people who run a business who care more about you then the dollars they earn from you.
months ago this would be burpees. I hated them and that attitude would effect my workout when they were involved. Since then I told myself I wouldn’t hate anymore movements, and I would do them as best as I could. But with saying all that, I’m not a fan of running anything over 400m lol.
