We’re entering yet another week of quarantine and I think we all have some grasp of what “home fitness” feels like. Daniel has been creating some awesome workouts to replicate the intensity and stimulus of being at the Cove as much as possible. Although you may have a workout buddy at home or be attending daily Zoom classes, there’s no doubt that we are all missing the motivation we get from working out alongside other Cove athletes.
It’s well-known in CrossFit that competition makes us push harder – that’s why we see big breakthroughs in the Open! That friendly competition brings out the best in our athletes, but sometimes our egos get the best of us. We’ve all been guilty of letting our technique take a back seat to squeeze out a few more reps or letting the temptation of clicking that blue RX button leads us to doing a workout beyond our current abilities. While that’s okay sometimes, and we want to see you all continue to improve as athletes, those behaviors can create bad habits, poor movement patterns and allow small injuries and pains to linger.
In the absence of that competition right now, there’s an opportunity for each of us to slow down and take an honest look at where we can improve. If a coach has made a suggestion that you add some accessory work and you’ve lamented that you don’t have enough time, I’m talking to you. We’re working out at home and doing our best to maintain our fitness, but let’s not settle for maintenance. Let’s think about the athletes we want to be when we return to the Cove and set ourselves up for success while we spend more time at home.
We will be releasing four Accessory Programs to our members to help address some of the most common movement issues we see at the gym. These are designed to be completed in addition to Daniel’s programming – just 10-15 extra minutes, 3 times each week.
I’ve listed out the four programs below along with some guiding questions to help you make the best choice about which program to follow. In this case, more is not better, try to focus on improvement in one track. If you’re still not sure which to follow, reach out to me and I’ll help point you in the right direction. Keep an eye out on the blog for a release date and information on how to access the programs.
Overhead Positioning
Has a coach said you need to work on shoulder mobility to improve your lifts?
Do you struggle getting your head through on kips?
Do you feel unstable with a barbell overhead?
Single Arm Stability
Do you have a noticeable imbalance in your front rack position (one elbow higher than the other)?
Is there a noticeable strength difference between your right and left sides with a dumbbell overhead?
Glute Engagement
After squat day, are your quads lit up but glutes never sore?
Do your knees cave in during squats or lunges?
Core Engagement + Strength
Has a coach ever told you to “brace” your core?
Is your low back often sore after pulling from the ground?
While we want to encourage everyone to take advantage of these programs and time at home, we know that people have other priorities and obligations right now. This should not be a burden or adding to your already-full plates. If you crave additional workouts and structure this is for you. Our fitness will find us again when we are back in the box and our lives return to a more normal rhythm. Let’s ensure that we are pain free with better movement patterns when that time comes.
It was great to see so many people for tonight’s happy hour as we saw Keith and Josh attempt the saltine challenge. We feel like it’s going to become a thing.
We have survived another week of the COVID quarantine and are so thankful that we have each other to support each other virtually. We have been loving some of the responses to the whiteboard questions on the private Cove Facebook group.
TOMORROW’S SCHEDULE
Below is Coach Marina’s video on the workout. She kept the video to a 12-minute time cap but feel free to extend that time cap.
Brian will be running a virtual zoom class tomorrow at 10 AM.
And here is the Quarantine Open Wod 3 as we hop into Easter weekend.
QUARANTOPEN WOD3
21-15-9
Burpees over a DB (facing)
Lateral Jumpovers (reps x4)
HOME CONDITIONING
3 rounds
21s
7 Curls Lower Half to Middle
7 Curls Middle to Upper Half
7 Full ROM Curls
One more week of Quarantine in the books! Rest up from the Q-Open, grab a drink, and tune in with Coach Josh and Coach Holden for another Zoom Cove Happy Hour @ 5:00 PM.
Whenever these two get together it’s always a good time! Hope to see you!
Below is Coach Marina’s video, she loved doing it so much that she did it twice. She had a “blonde moment” (her words, not mine) and forgot to hit record on the first go.
5 rounds for time
70 DU
8 Single Arm DB Push Press
8 Other Arm DB Push Press
15 V-ups
Time Cap: 16 min
Sub 12TTB or Hanging Leg Raise Per Round if available
If no DB available, do 16 Backpack Push Press (or BB) per round
Weight for DB: 35/25 or 50/35
BB weight: 95/65 or 115/75
Coach Daniel strikes again. It’s a 15 AMRAP in the tradition of Cindy which is perfect a test for our at-home workouts. You still have a week to complete this workout (and Q1) but we will be having zoom class at 5:30 with the Anglims.
Coach Josh has a great video not only demonstrating the workout but also giving tips on how to do your best. Good luck.
BOOTY BURNER FINISHER
3 rounds
20 Jumping Lunges
right into a 45-second invisible chair hold
The Cove is a family made up of people from all different walks of life. Inside those four walls, we get to connect with people outside of our bubble – different jobs, different backgrounds and different points of view. Even though we are separated physically during this very difficult time, we all yearn for those connections and cannot wait for a return to normalcy. We know that social distancing and staying home is the best way to stay safe, however, there’s another battle going on as hospitals and physicians struggle to combat the virus.
In our very own community, we have Covies out on the front lines day in and day out serving our community and putting themselves at risk in the process. There are too many to name, but we want you all to know that we see you and you have our deepest thanks. To all of our doctors, nurses, first responders and other essential workers keeping us safe – we will never take this sacrifice for granted.
From everyone here at Cove, thank you. We can’t wait to be back together again, hitting PR’s, giving fist-bumps and mopping up sweat angels soon!
HOME METCON
Zoom class at 5:30 PM tomorrow.
At with have Coach Maria with today’s demonstration video.
5 rounds
400m Run
14 DB Snatch
14 DB Goblet Lunges
Cap: 20 min
DB weight = 50/35, 35/25
HOME ACCESSORY
Durante Core
4 rounds
10 hollow rocks
10 V-ups
10 tuck-up
10 sec hollow hold
So tomorrow begins our first (and hopefully our last) Quarantine Open! Coach Daniel is a student of CrossFit history and is starting us off with the classic Open Workout: 12.1.
On paper, it looks super simple, which means it is going to be very challenging. It is 7 minutes of burpees! It will be a very LONG 7 minutes for most of us.
The original 12.1 workout demanded that you jumped to a 6-inch target after completing a burpee but for the quarantine open we just ask that you open your hips (jump) enough that your feet at least barely leave the ground and we want an overhead clap. Coach Daniel and Madison give a great demonstration of the standards in the video below.
And here is a simple video on how to improve your burpees.
The record in 2012 for women was Kristen Clever with 143 reps and Scott Panchik with 161 reps.
QUARANTINE OPEN FAQ
Over the last few days we have had several recurring questions about scoring and divisions. Here are some answers, but if you have any other specific questions, reach out to us directly or post on the Cove Club (chances are that someone else has the same or similar question!)
Do I need to record myself or do I need a judge? No, we are on the honor system. Just do your best to meet the standards of the movements. We are doing this for fun.
Where do I submit my scores?Just post them on Wodify. We are asking that the score from today’s workout be posted before next Tuesday, so you have several days to get the work done, but you MUST post in the Wodify “results” for Tuesday’s workout.
Where there be a leaderboard? Yes, we are going to create a leaderboard and keep scores for both males and females in the RX and Scaled Division.
What division am I in?If you do all your workouts Rx, then you are in the RX division.
Should I do a workout to the RX standards or FX standards?It’s just a workout. Do what makes the most sense for you. However, you will always get a better ranking for your score if you do it RX.
Is there a prize? Yes, fitness! Oh, and bragging rights too 😉
HOME WARM-UP/ACCESSORY
Don’t sleep on this warm-up, as it prepares you for QO Wod 1.
Check out today’s video from Coach Daniel and Madison. They have some great tips and hints on how to get the most out of this workout. And they absolutely kill this workout.
We love this quote by author Ian Mclaren for many reasons (although: fun fact, the quote is widely misattributed to Plato). This is just a simple statement that has never been more relevant than it is today. Yes, we are all fighting one singular battle right now. As a community. Nation. World. But within those universes, very personal battles are happening. Some we know of… and many we don’t. Simple acts and words of kindness to those we know and love CAN help them with their fight in ways you’d never imagine.
While many of you know this, this will be news to some. Suzie Woodward (alongside Ryan “Woody” and their three kids), is taking on breast cancer. She was recently diagnosed and begins her treatments on Tuesday of this week. She is “battle ready” — from her attitude to her recent new ‘do. It’s going to be a long road ahead, but the prognosis is VERY GOOD and their support system (which includes YOU) is pretty darn amazing. The Woodwards are sharing Suzie’s journey on CaringBridge.org. It’s a great way to get regular updates on her progress and another way to send words of encouragement and support. We are so thankful to them for letting us into this amazingly personal journey. To link directly to her page, click HERE.
Just like anything we face in this community, we are in this TOGETHER.
Suzie, we’ve got you.
And you’ve got this.
HOME METCON
The Cove Zoom classes have been growing as we are starting to see groups as large as 14 people sweating together. During this time of social distancing, we think it’s important to see other people “in person” and there is a certain power to knowing that we are in this together! So, hop online. Work out. See friends. Have FUN!
Tomorrow’s class will be at zoom class will be at noon and zoom is now requiring us to use a password. Tomorrow’s (and from now on) super secret password is “1”.
4 Rounds for Time:
12 Hang Squat Cleans
9 Shoulder to Overhead
6 Deadlifts
200m run
Time Cap: 20 min
Barbell
Fx: 95/65
P: 135/95
O: 155/105
DB or KB
Fx: 35/25, 35/26
P/O: 50/35, 53/35
(or use backpack)
HOME ACCESSORY
EMOM10
Odds: :30sec inverted hold (handstand, headstand, pike)
Evens: Glute Bridges for :30s
Her port is in, her hair is cut and she’s ready to get started!!!
Hiya Cove Kids! It’s time to connect! Grab a white piece of paper & a pencil…let’s pretend it’s our whiteboards!
The question for the day is-
Did you do any funny April Fools jokes at home and if not, tell me your funniest joke?
Draw or write it on your pretend whiteboard (aka paper) & we will share by drawing names from a hat (Coach Katie will use her paper to write name’s so please comment if you will be joining us so I’m prepared)
Then once we share, let’s celebrate (someone had to have had a birthday, right?!)…we will do some stay at home burpees together! Woo hoo! I believe it’s been 20 days so that means😬2️⃣0️⃣
