Blog

September 11, 2023

NEED JUMP ROPE HELP?

This Wednesday we will have another great workout for you, “”Not so Awful Annie”. It’s a play on the classic “Annie” workout but with a little extra spice with some heavy power cleans.

Beyond just a great workout, we are excited to announce that we are going to have some guest assistant coaches for this class to work on your jump rope skills. We are going to have coaches from “Mute Sports Equipment” (they are a jump rope manufacturer) to help lead the jump rope-specific warm-up to the day. Whether you are still looking to master singles, doubles, or dreaming of triples this is a great chance to get some great coaching from some subject matter experts.

Our partners from “Mute Sports Equipment” will be there for all the classes on Wednesday, so we are hoping to see you then.

September 10, 2023

9/11 Rememberance Wod

For tomorrow’s workout we will be doing a special workout in remembrance for all those people that lost their lives during the 9/11 attacks. It is well over 20 years ago but even today we can still feel it effects. While this was a tragic day filled with senseless loss, it was also a day that united us in ways we could never imagine.

In addition to the day’s honorary WOD happening at the gym, we also hope to accumulate 413 rope climbs as the Cove community. The number is representive of all the first responders (police and fire) who lost their lives during the WTC tragedy. If you don’t have an official rope climb, please do not worry about that. There is always a scaled version that will allow you to participate (for example, two modified rope climbs).

Thank you for participating and paying tribute to the 2,997 people who were killed in the Twin Towers, the Pentagon, and on the United Airlines Flight 93.

“9/11”

For Time:

2,001 Meter Row/Ski Erg

343 Double Unders

110 Dumbbell Box Step-ups (20″)

2,977 Meter Row/Ski Erg

FX: 35/25; 20/18

RX: 50/35; 20/18

RX+: 50/35; 24/20

Time Cap: 35 Minutes

**Accumulate: 413 Rope Climbs as a gym. During 9/11 – 343 firefighters and 71 law enforcement officers died in the World Trade Center and on the ground in New York City.

August 29, 2023

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 19, 2023

COVE HOSTING CROSSFIT LEVEL I ON SEPTEMBER 2ND AND 3RD

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 17, 2023

FAREWELL COACH JENNA

This Wednesday was Coach Jenna’s final class coaching at the Cove as she heads goes off to college (don’t worry, we will be seeing her again) and we wanted to wish her the best as she moves on to her next adventure.

Jenna embodies what the Cove is all about. Community. Growth. Making the seemingly impossible possible. These are the pillars that inspired us to create this place almost 9 years ago. We saw CrossFit as our playground where, even as adults, could train, play, share, laugh, and connect with one another and through that become a greater version of ourselves. And she is the human representation that this mission is alive and well at the Cove.

She also took it to a new level after getting a Nautilus shell tattoo at the CrossFit Games! This symbol of the Cove is not just a random logo, rather it has a rich history of symbolism and meaning throughout the world.

The Nautilus shell is a symbol of nature’s grace in growth, expansion, and renewal. It is also a symbol of order amidst chaos as reflected in its spiral precision. As the nautilus grows, it does so in direct proportion to its needs and with geometric precision. The chambers of the nautilus shell are symbolic of the stages each individual passes through in life. The spiral itself is a symbol of creation, movement, fluidity, and evolution. Now we get to see her evolution and growth continue, outside these walls, and we are excited for what’s to come.

She has been part of this community for almost the entire history of the gym. We could write for pages on the countless hours that she spent here or how much she has grown athletically (I can remember teaching her how to snatch and now she hits snatches that exceed the professional women!) but let’s just say that she has done things that we never thought were possible. It makes us think that Jenna could do anything, from curing cancer to managing the next Taylor Swift tour. She is one of the most hard-working, focused, disciplined, and kind people that we have ever met, and the sky is the limit on her journey called “life”.

Her biggest gift she leaves with us is the inspiration for us to do the same. We might not be heading to the Games, but we too are on our own journeys of personal growth and evolution. We will honor you by working hard (and having fun) while trying to become the best versions of ourselves.

Thank you Jenna, you mean more to us than you will ever know.

August 14, 2023

TAKING THE COVE TO THE NEXT LEVEL

We want to thank everyone for your responses to our most recent Cove survey. We learned a ton and over the coming weeks and months, you will see some positive changes as a result of your feedback.

Our primary focus for improvement at the Cove is to provide you the athlete with more technical support on the movements we see in our workouts. As we look at the goal board at the gym, we know that our memberships has big goals for themselves and we are going to give you even more support for you to hit those goals. Some things to look for in the coming weeks and months

A more concerted effort to provide more technical coaching throughout the class experience.
Producing more video resources to our members through the Cove YouTube channel. Look for videos on techniques, competition tips, mobility, injury prevention, and all sorts of topics.
More blog articles on our programming and how you can get the most out of our classes.
We are going to be providing monthly skill clinics (we had the running clinic this weekend and look for a double under clinic in the coming month).
More structured skills and strength sessions throughout the week.
We are providing more educational resources to the coaches (we have a gymnastics coaching clinic in the near future).

Other changes you can expect to see

We are going to look to continue to do more challenges, starting on the first of every month.
Look for 1 to 2 social events each quarter at the gym. This place is built on community and these are great opportunities to get together in non-gym clothing.
With the changes in the Howard County School schedule, we are going to make a slight change to our schedule. The 3:15 class will now be at 3:30 and the 4:30 class will now move to 4:45. This change will happen starting on August 21^st.
We are going to have more blog articles on the Cove website, so please check in on the site whenever you get the chance.
We got some great suggestions on different merchandise choices and we are looking to connect with new partners. We will have some new shirts in the very near future.
Building on the success of Clash at the Cove, we are in the initial planning phases for another CrossFit competition that will be open to not just the Cove community but the entire CrossFit community.

Thanks again for all your feedback on the survey and we are so excited for the future of the CrossFit Cove.

July 28, 2023

The Cove CrossFit Games Schedule

During the CrossFit Games, we have a large number of Cove athletes and coaches attending the event to cheer on Coach Jenna. As we are low on staff, we are going to have a limited schedule between Tuesday and Friday of next week. We are still ironing out the details but we are looking to have 3 to 4 classes each day (again, we are working through all of this now). You are also welcome to use your Kastle keycard access (email us at info@crossfitcove.com if you don’t have an account) to use the gym anytime if the class times we have set don’t work for you. We also love when Covies organize “pop up classes” on weekends and holidays, so feel free to post on the Cove Club if you want to find a group to work out with too!

We apologize for this inconvenience and hope you can understand that this is a huge moment for the Cove community.

TUESDAY 5:45 AM, 9:30, 5:45 AND 7 PM

WEDNESDAY 5:45 AM,NOON, 5:45 AND 7 PM

THURSDAY 7 AM, 9:30, 5:45 AND 7 PM

FRIDAY 7 AM, 9:30, 5:45, AND 7 PM

SATURDAY – NORMAL HOURS 9 AM, 10:15, AND 11:30

July 27, 2023

SATURDAY CROSSFIT GAMES PRIMER – LET’S GO COACH JENNA

Before she goes off to the Games, we want to take Saturday as a chance to get a feel of some of Coach Jenna’s training. Saturday’s workout will be a couple of pieces from Jenna’s training that day (she plans to take the 9 AM class). We know many of you dream of making it to the Games and this will give you just a taste of what is like to train to get there.

It’s a little different approach than our normal training, so you might find it interesting. The first strength piece isn’t just a strength piece but also is involving a bit of cardio. It is a percentage work bench press(don’t sweat it if you don’t know your 1 RM, we will help you find a weight that makes sense) followed by recovery pace row, bike, or ski erg.

The point of the flush is to work on recovering (bringing your HR down and flushing out the lactic acid) while still moving as well as just keeping the strength portion moving.

We follow it up with a classic couplet metcon that attacks a gymnastics skill under cardiovascular fatigue with a tight time cap.

So come join us this Saturday for just a taste of some Games training.

“Strength”

Bench Press

1×1 @ 85%

Then

3 @ 77.5-82.5%