This Sunday at 10 AM we are going to be opening up the Cove for a local Street Parking Fitness community memorial workout for Elijah Thomas Britt. He lost his life on July 13th, 2022 in a tragic accident that also took the life of his uncle, Tony Diehl, who was attempting to save him. Sunday (April 28th) would have been Elijah’s 9th birthday and this is his family’s way to celebrate and remember him.
Elijah’s mother, Leanne, will be heading up this workout with her local fitness community. If you are interested in participating, you are more than welcome to hop in.
Here is the workout in honor of Elijah. He was a big fan of superheroes and these movements represent the moves you might see from a superhero.
The CrossFit Open is over and we couldn’t be more proud that 19 athletes qualify for the CrossFit Games Quarterfinals. Like the Open wasn’t hard enough, these athletes were given another four workouts even more challenging.
The workouts we released this Wednesday and to give the entire community a flavor of the games and a chance to suffer with those quarterfinalists, we decided to take two of the workouts for Friday and Saturday’s class.
In fact, we are hoping to have a big 9 AM class on Saturday, as we are bringing in a photographer for that class to capture some of the moments of the Qualifiers.
These workouts are certainly challenging but as we all CrossFit workouts, with scaling we can make that workout right for you.
Friday will be the workout one, which is
2024 Quarterfinals Workout One
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
Saturday we are doing workout four and some front squats as a strength piece to prime us.
Front Squat
15 Minutes Working Time
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
With a continually running clock, complete as many reps as possible in 10 minutes of:
2024 QUARTERFINALS WORKOUT FOUR
10 clean and jerks, weight 1 Rest 1 minute
10 clean and jerks, weight 2 Rest 1 minute
10 clean and jerks, weight 3 Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
The Open might be over but that doesn’t mean we still can’t hang out. Tonight, some people are going to Triple Nine’s Bar and Billards to hang out. All are welcome, regardless if you are in gym clothes or going out clothes.
The Open was a blast this past year and we are so proud of all the athletes that officially and unofficially participated. We would have days of over 80 athletes participating in Friday Open workouts which is absolutely amazing!
We also wanted to congratulate the 19 Cove athletes that have advanced to the CrossFit Games Quarterfinals. These athletes finished in the top 25% of all athletes in the world and can now participate in a series of additional workouts that are even more challenging than the ones in the Open.
Individual Quarterfinal workouts will occur between April 17th to the 22nd and we are so excited and inspired by all of you. Best of luck to all as they embark on the next chapter of the competition!
Now that the Open is over, it’s time to start preparing for the next Open and the upcoming year of fitness.That all starts with nutrition!Join me as we dive into the world of nutrition to see how it effects your workout performance, body composition, and overall health.
The best part- it’s FREE!!!
This is a chance for us to give back to the Cove athletes and community for how wonderful you all are!
When- April 1st-April 28 (no, that’s not a joke)
What’s a Nutritional Kickstart?
A Nutritional Kickstart is a chance to take control of your eating by ADDING to your nutrition not taking away from it.
It is also a chance to LEARN about nutrition and not just be told what to do.
***This is for all abilities- from beginners to macro counters***
Join me for 4 weeks as you learn:
-how to eat for your goals (what to eat, how much to eat, when to eat)
-how to develop healthy habits that help you adhere to your individual plan
-how to continue confidently tweaking your nutrition
-how to stay motivated and in control of your eating
Included in the Kickstart:
-An individualized Nutrition Guide- a 14-page e-book that breaks down your individual calorie and macronutrient needs based on your goal, dietary preferences, daily activity, and other metrics
-E-Cookbook- filled with super easy, healthy, and delicious breakfasts, lunches, dinners, and snacks. All recipes come with nutritional breakdowns for easy tracking. (Seriously, some of these recipes take 10 minutes or less to make and are taste tested and approved by me!)
-Daily nutrition lessons (emailed) to help you get the most out of your food and workouts
-Weekly Plan of Action- healthy habits that you can immediately implement into your daily life to help reach your goals
-A private Facebook group to help support, motivate, and discuss different aspects of nutrition and training
-Direct access for questions, analysis, opinions, etc
With the close of the CrossFit Open, we are back to our dedicated strength cycles. The past 3 weeks gave us a chance to take slight de-load (while maintaining our strength with some high-rep strength days) and we are now ready for our next challenge.
Building strength is not only about lifting weights but also lifting in a fashion that allows us not to stagnate of plateau. If you do the same program over and over, you will not continue to make gains at consistent levels, which is which we follow the philosophical beliefs of using an intelligent variety to help us build fitness (in CrossFit terms – work capacity).
Over the next series of weeks, we are going to be doing a strength routine based on the very popular powerlifting program named Wendler 5-3-1 (named after Jim Wendler who created it). It is one of my favorite programs as it not only build strength but does efficiently as far as time and reps. To help explain this program, check out the video below.
Last month we had a record number of members make the committed club (not that odd a thing to see with the start of a New Year) but we are happy to report, willed repeat that record number of members who have decided to make a committed to themselves and the gym. Not had for the shortest month of the year!
If you aren’t aware of the committed club, it is our way to encourage regular attendance at the gym. We know nothing leads to fitness success than consistent attendance to classes. We love having people take classes because the energy of us all working together builds all of us up. The names listed below have made 14 (or more classes this month) and we want to recognize and thank you for committing to the gym. We hope to break that record this year!
To help encourage people to make the committed club, we like to give away a prize to one lucky member. This month Laura Mullis scored $50 of cold hard cash!
Join us for an opportunity to enhance your Olympic lifting skills! We’re thrilled to announce two exclusive clinics led by Coach John, a certified USA Weightlifting (USAW) Coach, and Coach Chris. There’s no denying the power and complexity of the clean and jerk and snatch, and these clinics are tailored to propel your abilities to new heights.
Clinic Focus: Our clinics are designed to give you the foundational knowledge and technique in the Olympic lifts. Drill techniques to refine movement precision
• Variations of each lift for comprehensive skill development • Strength exercises tailored to amplify lifting prowess • Mobility exercises to optimize flexibility and performance
You’ll gain a deeper understanding of the mechanics behind these iconic lifts, along with personalized insights into leveraging your strengths and overcoming weaknesses.
Clinic Schedule Mark your calendars
Sunday, April 7th: Snatch Clinic 2PM – 3:30 Sunday, April 14th: Clean & Jerk Clinic
24.3 was released today and it is a classic third workout for the Open, pulling gymnastics and thrusters. A challenging workout with a high-level gymnastics movement and a barbell movement that spikes that heart rate.
CrossFit has given us some challenging movements and there might be some that you might not be able to do (yet) and with that in mind, please take heart.
First, we have seen so many people who have come to some movement or weight that they have never been able to do (yet!) in the Open, but the adrenaline of the moment and the energy of the other athletes allow people to do something they never thought possible. Believe in the possibility of something amazing happening because these things do happen during the Open!
Second, go as far as you can in this workout and when you get to a movement that you can’t do, don’t sweat it. Go to a movement that you can do that makes sense for the workout (our coaches can provide scaling suggestions).
This is why the third workout often has that difficult movement, to inspire us to do better. The CrossFit Open is a snapshot of where we are in a moment in time and let these three workouts fill you with both pride and inspiration.
As far as classes, the Open workout will be the class for the entire day but we will have a big 5:45 PM class this Friday. After class, we are off to celebrate the completion of the Open at Looney’s Bar and Pub in Maple Lawn (a favorite of many Covies)
We have arrived at our final workout for the CrossFit Open and as the tradition started by Coach John and Coach Chris, we have two brave athletes that are willing to test drive the workout after it is released on Thursday. Be sure to tune into the
Cove private Facebook group, as we get to see Coach Carolyn and Coach Kelsey be our first victims for 24.3. They will be doing the workout after the 7 PM class, a little bit after 8 PM.
It’s been a really fun event, so you are more than welcome come in and watch these two amazing women throw down.
To help get you ready for the event, Coach John did a little Q&A with Coach Kelsey and Carolyn.
COACH KELSEY
Favorite CrossFit workout?
Annie (DUs & sit-ups)
Favorite CrossFit movement?
Split jerk
Favorite post-WOD meal?
Ascent chocolate peanut butter protein w/ chocolate milk
Favorite book?
The Winemaker’s Wife by Kristin Harmel
Favorite movie or TV show?
Schitt’s Creek
What do you like most about coaching?
Being able to connect with gym members more intentionally and hopefully make their day just a bit better/happier
Who is a woman you look up to?
My mom; she is the primary caregiver to my dad despite battling her own health issues. I’m not sure how she does it each and every day.
Bonus fun fact
I have been doing CrossFit since 2017 but this is the first year I’ve had enough courage to sign up for the Open! I owe that to the Cove community for the extra boost of support and confidence.
COACH CAROLYN
Favorite workout?
Awful Annie (for reference)
Awful Annie
50-40-30-20-10
DUs
Sit-ups
*After each Round
5-4-3-2-1
Power Cleans
Time Cap: 15 Minutes
FX: 1.5 SU; 115/85
RX: As Written; 155/105
RX+: GHDs; 185/125
Favorite CrossFit movement?
Bench Press in a metcon
Favorite post WOD meal?
Looney’s brunch
Favorite book?
The Bible
Favorite movie or tv show?
Movie: Silver Linings Playbook
Tv show
The Vampire Diaries
Who is a woman you look up to?
Laura Horvath because she’s such a badass
Bonus fun fact
I told myself I would never ever move back to Maryland once I left and now it was the best decision I’ve ever made and has given me a sport, community and life that I am passionate about. Don’t be afraid to trust your gut and take a risk!