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August 28, 2016

Monday, August 29th 2016

CROSSFIT FAMILY CLASSES!

Thanks to everyone for the feedback on CrossFit Family class times. While Saturday got a few “yays”, Sunday got more. But we want to find something that works for everyone, so here’s the schedule! To be respectful of our athletes that utilize open gym hours and because we have classes on Saturday (and so we can take over the whole space), we are excited to announce our next series of classes will run at NOON on the following dates:

SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon

As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.

Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!

MEN’S 6-WEEK CHALLENGE

SKILL WOD

Overhead Squats 5/5/5/5/5

Work on technique. This could include mobility work and squat skill work

WOD

15 Box Jumps

12 Push Press

9 Toes-to-Bar

12 Minute AMRAP

STRENGTH WOD

Take 12 Minutes To: Work up to 90% of your old 1 RM Snatch and hit that weight four times.

WOD 7 Hanging Power Snatch 14 Push ups 21 Cals (Rower) 3 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95

If you haven’t met Liz B. yet, make sure to introduce yourself and say “congratulations”. Not only did she just have a baby (I know, you’d never know!) she just hit her pre-pregnancy front squat weight. She’s just awesome.

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August 27, 2016

Sunday, August 28th 2016

OPEN GYM 9A TO NOON!

Come on in, make up a missed WOD or hit ROMWOD in the back room. If you haven’t seen on FaceBook or on the Wodify WhiteBoard we are doing “throwback” pics from our childhood. Take a moment to find an embarrassing pic, swap out your Wodify profile pic, and let the heckling begin!

He’s BAAAACK! Coach Brian was back at it at Friday’s partner WOD. Looking forward to him getting back his original strength levels SOON!

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August 25, 2016

Friday, August 26th 2016

BRING ON THE BARBELL!

Today we have a fun Partner WOD planned and it’s a bit different than those we’ve done before. It is ALL barbell! Please scale the weights to something you can do as follows:

1st Set (lightest weight): pick something you can do for 8-10 reps unbroken

2nd Set (heavy weight): pick something you can 3-5 reps at minimum

Final Set (very heavy): you should pick something that’s hard to move for more than one or two unbroken. It should be HARD.

Or, just pick a partner who lifts super heavy and cheer.

COVE PARTNER WOD

AMRAP 7 Minutes: Back Squat from the Rack

(change plates as needed between partners)
40 Reps (135/95)
40 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7 Minutes: Push Press from the Ground
40 Reps (95/65)
40 Reps (135/95)
Max Reps (155/105)

-3 Minute Rest-

AMRAP 7 Minutes: Hang Power Clean from the Ground
40 Reps (135/95)
40 Reps (155/105)
Max Reps (185/135)

Coach’s Tip: Do NOT go to the point of failure for ANY movement in ANY set. You won’t have that much recovery time before you’re up again (for that same movement), so stop when you think you have a rep or two left in the tank. Don’t be a hero… it will screw you in the long run for this WOD! From a logistics point of view, have your plates ready to go so you don’t waste time running to/from the bar!

Couples who stretch together, stay together…

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August 24, 2016

Thursday, August 25th 2015

Congrats to our men of the 6-Week Challenge as they are about to wrap week three! Hitting the halfway mark is a BIG deal and Thursday, they tackle the “Machine” (the same workout the Cove hit Wednesday!).

As we all strive to eat healthier (and the men are in the middle of a 30 day Paleo Challenge), keeping things tasty and rallying the support of family and friends is key. Here’s a recipe for an amazing side that EVERYONE will love. Make a BIG batch (double the recipe at least!). Trust us, these things will disappear!

SWEET POTATO TATER TOTS!

2 large sweet potatoes, peeled and roughly cubed

1/4 medium onion, finely diced

2 tbsp coconut flour

1 tsp garlic powder

1 tsp chili powder

1/2 tsp salt

1/4 tsp freshly ground pepper

1/2 cup coconut oil, for frying

Bring a large pot of water to a boil. Add the sweet potatoes and cook for 5 minutes. Drain and rinse with cold water. Shake off any excess water.
Place the sweet potato and onion into a food processor or blender and pulse to break down into smaller pieces. Transfer to a large bowl. Stir in the coconut flour, garlic powder, chili powder, salt, and pepper. Stir well to combine.
Use your hands to shape the potato mixture into small cylinders. Place aside until ready to fry.
Heat the coconut oil in a heavy skillet until hot. Working in batches, add the tater tots to the skillet and fry until golden brown, turning carefully to brown each side. Once crispy, place onto a paper towel-lined plate. Repeat with the remaining sweet potato mixture. They have a tendency to fall apart so either make them into patties or just be carful turning them. Serve warm.

And what about ketchup? It’s not Paleo!? Here’s a quick and easy recipe to make that tastes amazing! Add the water as you go as that will control the consistency! Thicker ketchup means less water…

About 12oz Tomato Paste

1.5 Cup Water

2 tbsp Vinegar

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/4 tsp All Spice

Add some agave if you prefer your ketchup on the sweeter side!

MEN’S 6-WEEK CHALLENGE

SKILL WOD

Jump Rope Practice

WOD

The “Men’s Machine”

Every minute on the minute for 20 minutes:

Minute 1: 7 Burpees

Minute 2: 10 Ab Mat Sit Ups

Minute 3: 12 Calories on the Rower

Minute 4: 30 Singles Unders

COVE MOBILITY WOD

20 Banded Pull A-parts

1 min Couch Stretch (each leg)

1 min Shoulder mobility (coaches choice)

2 Rounds

COVE WOD

10 Thrusters

200 M Run

10 Slam Balls

5 Rounds

Fitness: 75/55

RX: 95/65

RX+: 115/75

Coach’s Tip: The thruster and med ball slams are full body movements that will take a lot of energy. Be quick on the run, but use it as a recovery so you can go unbroken (or as close to it as possible) on the movements!

Kevin from the Men’s Challenge working on a proper hinge for his hang cleans…

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August 23, 2016

Wednesday, August 23rd 2016

WEDNESDAY WINS!

Each Wednesday we like to feature an athlete that is having a victory, whether it is big or small. We love wins here at the Cove and also love to hear that PR gong at the front. We all strive to complete a workout faster or lift more weight but sometimes victories can be found in the quality of your movement not just the raw numbers.

Below is a video of Coach Maria from her old gym in San Diego (check out the long hair). It’s her getting 10 pull ups with encouragement for her coach.

I am sure it was such a victory for her to get that 10 but if you notice she uses her legs a lot, she is reaching hard with her neck, and is leaning back in a broken position to get those pull ups.

Fast forward to short-haired Coach Maria taking that 10 pull up challenge some 4 months ago. Her training at the Cove has helped her get these pull ups in a hollow position with her chin clearly rising above the bar staying very strict in her form.

Personal records and victories should not just be seen as pounds on the barbell or seconds on the clock but also in our never ending struggle to achieve virtuosity.

MEN’S 6-WEEK CHALLENGE

STRENGTH WOD

Front Squat

5/5/5/5

In between sets work on front rack mobility and/or ankle mobility

WOD

“Running Cindy”

5 pull ups

10 push up

15 Air Squats

200 Meter Run

10 Minute AMRAP

COVE WOD

“The Machine”

Every Minute on the Minute for 28 minutes

Minute 1- 10 Burpee Box Jumps

Minute 2- 20 AB Mat Sit ups

Minute 3- 15/12 Cals on the Rower

Minute 4- 15 KB Swings

Fitness: 35/26

RX: 53/35

RX+: 70/53

Coach’s Tip: We rarely go outside of 20 minutes (outside of Partner WODs), and today we come close to 30. The numbers in reps are goals you should strive for, but they should be adjusted to fit your needs. For your score today, put total reps. If you complete the workout above RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed. 8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself. The goal is increased work capacity, not doing what is written. Now lets get after it!

Ravi addressing his barbell in the glow of the morning light…

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August 22, 2016

Tuesday, August 23rd 2016

FAMILY CLASSES COMING BACK!

With school starting this week and next, people with kids will be getting back to a more “normal” routine. To celebrate this, we are looking to roll out our next series of CrossFit Family classes. These classes are similar to our “Partner WODs”, but in this case, you work out WITH YOUR CHILD! We recommend the kids be 5 or older, but if you think your younger one has the capacity to follow instructions and take your lead, they are more than welcome to join in the fun.

While we can’t make everyone happy, we want to schedule these classes at a time that works best for most families. Our scheduling options are Saturdays or Sundays at 11a or Noon. If you have a preference for either of these four slots (again, Saturday at 11a, Saturday at Noon, Sunday at 11a or Sunday at Noon), please let us know! Email us directly at marina@cove-fitness.com or brian@cove-fitness.com. We’ll make a tally and the winning slot, well… wins!

COVE STRENGTH WOD

A1) Snatch Balance 3/3/3/3 (use 60-70% of 1 RM Snatch)

A2) Snatch Pull with a pause above the knee 3/3/3/3 (100-120% of 1 RM)

COVE WOD

OTMEM for 12 minutes

Even: 3 Power Snatches

Odd: 40 Double Unders

Score weight on Power Snatch

Coach’s Tip: We are in week four of our snatch cycle. The strength work above will help improve your speed under the bar and your first pull. Get through all of your snatch balance work then move on to snatch pulls with a pause.

Dave O. with an AWESOME WOD face and looking like he needs some clips for that heavy barbell…

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August 21, 2016

Monday, August 22nd 2016

FAMILY CLASSES COMING BACK!

MEN’S 6-WEEK CHALLENGE

STRENGTH WOD

Take 15 minutes to find a heavy Hang Clean and Jerk

WOD

“Mini DT”

As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Mini DT” as we are doing a slightly varied (3 rounds vs. 5) but we promise you it will be challenging… AND rewarding!

Three rounds for Time:

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead

FX: 65lb

RX: 95lb

COVE STRENGTH WOD

Back Squat 5/4/3/1/1/1 (work up to 90% for your 1 RM)

COVE WOD

21 Pull Ups

21 Ring Dips

15 Pull Ups

15 Ring Dips

9 Pull Ups

9 Ring Dips

600 M Run

-For Time-

Coach’s Tip: This workout has a high volume of advanced and challenging gymnastics movements. Do NOT let the fact that you will need to scale deter you from tackling this WOD. Use it as an opportunity to build strength and push yourself outside the comfort zone!

Coach Holden ensuring his nooners maintain good form for wall balls…

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August 20, 2016

Sunday, August 21st 2016

OPEN GYM 9a – NOON…

AND IT’S GOAT DAY!!!!!

Yes, we will have goats at the gym! And yes, let’s work on those goats!

As a thematic representation of working on our weaknesses (often referred to as a “GOAT”), Jessica will be bringing her baby goats to the gym! Yes, you read that right. The actual goats will be there from around 9a to 11:30am.

Simply put, a “goat” is an area of weakness (or an area of opportunity to put it more politely) for you as an athlete. EVERYONE has a goat. It’s that one exercise that comes up in a WOD and you dread it. Or maybe you even avoid those WODs (although we know our Cove athletes would NEVER do that!). Some of us have two, three, four or more goats. If that’s the case, you have a whole herd of those little beasts, and you have a lot of work to do.

But today at Open Gym let’s just focus on one. Whether that path be the yellow brick road or a little walk up a few flights of stairs, we want to help you navigate the path you need to follow to conquer that “goat”!

Charles in full-on beastmode!

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August 19, 2016

Saturday August 20th, 2016

STRENGTH WOD

8 Romanian Dead Lifts

8 Chin Ups

4 Rounds

WOD

25 Wall Balls

400 M Run

3 Rounds

Fitness 14/10

Rx and + 20/14

Coach’s Tip: Your legs will feel wonky after the wall balls so take it easy for the first 50 meters and then pick up the pace to a faster run. Try to keep a steady pace on each round vs. coming out of the gates too hot and crashing in the last round!

Allie showing great form on wall balls! Keep that ball tucked right under your chin and keep that torso vertical. And as always, break that hip crease to ensure you get past parallel …

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August 18, 2016

Friday, August 19th 2016

STRENGTH WOD

Hanging Squat Snatch 3/3/3/3/3

Build up in Weight

PARTNER WOD

Partner WOD

10 Hanging Power Snatch

10 Double Unders

8 Min Amrap

**add 10 double unders every round*

Sub 30 singles for every 10 doubles (yes, 3 for 1!)

Score = total double unders

Fitness:75/55

Rx:95/65

Coach’s Tip: The weight on the snatch should be something light you can move fast. Spit the reps however you want but you should be able to do at least a set of five for the earlier rounds. This becomes a jump rope workout very quickly, so use this as practice for your doubles! If you are not proficient in doubles, really try to go for it. We can scale volume (increments of 5) to make it more attainable for the newer double athletes!

Thomas showing nice extension on a heavy clean! This guy is turning into quite the BEAST!

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