September 7th, 2023
“Cinnabon”
5 Rounds For Time:
40 Sit-ups
3 Rounds of “Cindy”
200 Meter Farmers Carry
1 Round of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats
Time Cap: 30 Minutes
FX: 35/25
RX: 50/35
RX+: 50/35; 30 GHDs
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
September 6th, 2023
Push Jerk
On the 3:00 x 5 Rounds:
5 Push Jerks @ 65% 68% 72% 76% 76%
“5th Gear”
AMRAP 15:
30/24 Calorie Bike
10 Clean & Jerks
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
September 5th, 2023
“Parti Time”
For Time:
300 DU (450 SU)
2 Mile Run
100 Toes to Bar
* Partition However You’d Like
Time Cap: 30 Minutes
FX: Leg Raises
September 3rd, 2023
Front Squat
On the 3:00 x 5 Rounds:
5 Front Squat @ 80-85%
* Same Weight Across
“Window Shopper”
For Time:
50 Wallballs
50/40 Calorie Row
50 Alt DB Snatches
50/40 Calorie Row
50 Wallballs
Time Cap: 15 Minutes
FX: 14/10; 35/25
RX: 20/14; 50/35
RX+: 20/14; 70/50
September 1st, 2023
“Sea Sick”
AMRAP 10:
2,000/1,800 Meter Row
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,500/1,350 Meter Row
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
1,000/900 Meter Row
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
500/450 Meter Row
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
250/225 Meter Row
Max Calorie Echo Bike
August 31st, 2023
“Team Schmalls”
[TEAMS OF 3]
Buy-In: 800 Meter Run (Together)
150 Burpees
120 Pull-ups
90 Synchro Air Squats
60 Kettlebell Swings
30 Handstand Push-ups
Cash-Out: 800 Meter Run (Together)
Time Cap: 30 Minutes
FX: 35/26; 35s/25s DB Push Press
RX: 53/35
RX+: 70/53; C2B
THE COVE PLANK CHALLENGE
Last month we completed our 10,000 step walking challenge, which was a great success for so many of our members. It helped create the habit of moving throughout the day and not just days at the gym. We found that so many members were much more compliant with the challenge knowing that we weren’t doing it alone and with that in mind, we are looking to do another challenge for the month of September.
With it being going back to school, we decided to go back to basics with one of the most fundamental movements in fitness, the plank. The plank is a movement (or more actually a position or shape) that forces us to engaged and stable through the middle of our body. The challenge will work as follows, each day you will look to get a certain amount of time in a plank position. For example, in week one you are going to look to get 90 seconds of work in the plank position daily. Moving into week two, we move that number up by another 30 seconds for 2 minutes. Holding this position does not have to be in a row, as you can break it up into multiple sets but we think over time you will find that you will be much stronger in these positions.
We will be releasing educational videos throughout the month showing different variations of the plank as well as ways to really tighten up your technique.
You can do this extra work at home but we hope that many of you will work together before and after class. Planks make time slow down but they seem to happen faster when others are involved.
We aren’t going to do an official sign-up for this challenge, rather we are hoping you can all just support each other before and after classes as well as virtually. Just a heads up, the Cove will be hosting the CrossFit Level I seminar on September 2nd and 3rd. We will not have classes on this date, although the gym is available for use after 6 PM via the Cove Kastle app.
This is a huge honor for the Cove and has been an invaluable resource to the gym and our coaching staff.
August 30th, 2023
Power Clean
Every 2 minutes x 7 Rounds
10 starting @ 55%
“Flat Feet”
3 Rounds For Time:
21-15-9 T2B
50 DUs (65 SUs)
21-15-9 Squat Cleans
50 DUs (65 SUs)
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
August 29th, 2023
Strict Press
Every 90 sec for 5 Rounds
5 x 3 Push Press
Every 90 sec for 3 Rounds
3 x 4
“Betty”
5 Rounds For Time:
12 Push Presses
20 Box Jumps
Time Cap: 15 Minutes
FX: 95/65; 20/18
RX: 115/85; 24/20
RX+: 135/95; 24/20
August 28th, 2023
Back Squat
5×5 > 78-82% Across
“Once And For All”
For Time:
30 Front Squats
200 Meter Farmers Carry
1,000/900 Meter Row
Time Cap: 15 Minutes
FX: 115/85; 35s/25s
RX: 135/95; 50s/35s
RX+: 155/105; 50s/35s
*If short on rowers, a 5 minute stagger should work