During this time of physical distancing we are working our hardest to maintain our personal and human connections with one another. We love seeing all our members connecting to each other virtually. That connection is just as important to your health as these workouts.
Tomorrow we would love to check in with you. We plan to doa Facebook live video tomorrow evening. Look for more details on CrossFit Cove the Club (and will try to repost on youtube)
HOME METCON
We have a number of ways to enjoy tomorrow’s workout virtually. First Coach John provided us an excellent workout demonstration in his very own home gym, Johnny’s Cage. Coach Marina did the workout for this video for those that want to follow along and she enjoyed it so much she will be doing it again via zoom tomorrow at noon. So get your leaf blower and join us tomorrow.
EMOM20
1: 60 DU
2: 15 Backpack Swings (KB alternate)
3: 14 Pistols
4: 2 No arm Burpee
Fx: 90 Single Unders, 25 Air Squats
P/O: As written
While Monday’s dreary weather was not a great way to start the week, Tuesday promises sun and a bit more warmth, so get outside and enjoy the day!
As we noted yesterday, we have been working on a nutrition program (guidance, challenges and more!) for you all, so thank you for all of your feedback in the Cove Club poll. With our time at the Cove (physically) being put on pause (for now) the evidence is overwhelming that everyone is staying active one way or another. While our physical activity may have been altered, this can be a great time to work on our nutritional and recovery habits.
The physical work that we do in the gym is just the tip of the health and fitness “iceberg”. It’s also the most visible and easily measurable. How do you know if you are getting stronger? Did you lift more weight than last time? If yes, then you are getting stronger. If no, then you are not. Boom. Easily measurable! But what is making us stronger? Sure, we could start talking about progressive overload, programming, CrossFit vs Powerlifting, etc. However, if you aren’t feeding your body what it needs to recover, you will never get the full benefit of whatever programming you are following. Period. Nutrition and recovery go hand in hand and is a long-term game. It isn’t flashy, it isn’t always easily measurable. But it is overwhelmingly the biggest part of the health and fitness ice burg. So let’s take the next few weeks (months, and years) into focusing on creating sustainable nutritional and recovery habits.
Our approach will be simple and focus on the basics- consistency, meal structure, food quality. We will be giving you guidance on how to structure your meals based on your goal, giving ideas on food selection, meal timing, as well as touch on subjects such as cooking for families/in bulk, cooking on a budget, and some supplements. We will also be issuing some nutrition challenges each week. We will be sending out details on this in the next days, so let’s get ready to turn that isolation eating into fuel our food should be!
AT HOME WORKOUTS FOR TUESDAY
Once again, we have several options for you to hit a WOD virtually:
We have a taped version of the day’s workout coached by Coach Maria! Follow along and do it any time of day you’d like. You can access the workout HERE (google drive) or on our #coviestogether site HERE
We will also have another NOON Zoom WOD! Join us in another LIVE virtual workout! It’s been so fun spending that hour with you all and excited to see more faces tomorrow. Here is the login information: Click HERE or j
HOME METCON
3 rounds
50 Back Rack Lunges
80 High Knees (knees above hip minimum)
50/40 Pushups
We hope everyone had a good weekend of family and fitness this weekend. With Monday’s forecast for rain, staying active and connected will be more important than ever! Thankfully, almost 70 of you were able to come grab additional equipment on Sunday afternoon, so it’s time to use it! As we noted, please take extra good care of it all as we’ll need it back in the same great condition when we reopen SOON (a little optimism here ;-)).
We are working a nutrition program (guidance, challenges and more!) for you all, so please take a moment to fill out Coach John’s Facebook poll in the Cove Club. Getting your input will help us focus our planning and get you on track!
Once again, we have several options for you to hit a WOD virtually:
We have a taped version of the day’s workout coached by Daniel and Madison again! Follow along and do it any time of day you’d like. Although no headstand today, the work will be equally as challenging! The click the photo below or find the link to the WOD HERE.
We will also have a NOON Zoom WOD! Take a break as you’re working from home and join us in LIVE virtual workout! Here is the login information: https://zoom.us/j/239104956
It will likely get harder before it gets easier, so continue to lean on each other, connect more often and keep the FB shenanigans up. A bit of laughter goes a long way these days!
3 rounds
15 Jumping Air Squats
then immediately sit in an invisible chair for :30 sec hold
Rest 1:00
Coach Mattie is the biggest cheerleader we have. And after supporting Jenna and hitting the same WOD later that day, she became the one to get the well-deserved cheers! #coviestogether
It has been a stressful week as we are adjusting to our response to COVID-19, but we did, indeed survive it together. Sunday is generally a day of rest and recovery and we would encourage you to keep that tradition as well. We have Coach Katie F’s yoga class at 9 AM via Facebook Live on the Cove the Club.
A suggestion for you is to enjoy the outside world while maintaining physical distancing (I like that term so much more versus social distancing). Go play tennis, shoot some hoops, go for a hike, bike ride, or jog.
A final thought to close out today’s “Daily WOD” page is to be so thankful for all of you encouraging and connecting with one another. Part of health isn’t just about our bodies but our mental and social needs. Whether it be the battle over handstands sparked by Coach Daniels’ upside programming discussion, the different whiteboard questions (love the celebrity pictures), or just pictures of people working out – they have made this period of isolations just feel a little more connected. Thank you all for supporting this community. In every sense. THANK YOU.
Jessica M heating a 10 minute handstand. That girl loves a challenge.
We have been archiving all the virtual WODs on a Google site for easy access and navigation. We’ve called it #CoviesTogether (thanks for the hashtag Maria) and it was created and designed our very own tech engineer Charlie Anglim. If you missed a workout or just want to watch us suffer through one, you can keep up with ALL workouts HERE!
While the days seem to be blurring together, it’s the WEEKEND so time to have some weekend fun. It’s supposed to be a bit chillier, it’s the perfect weather to get outside for a brisk walk, jog or bike ride.
To keep our weekend schedules similar to the past, we’ll be offering multiple workouts options, kids’ classes AND yoga!!!! We’ll do some variations on times and style of each (of course) but we’re let’s try to keep to our ‘normal’ schedule as much as possible!
Here’s the schedule for the weekend:
At 9am there will be a trail run in Patapsco! Remember to respect the space of your fellow Covies and the others that will be on the trail. Location is Landing Road and Montgomery Road. (Side parking, No entrance FYI)
Early risers can work out with Madison and Daniel on the pre-recorded workout below. As always, it’s challenging and fun, and can be done with a variety of equipment. LINK TO VIDEO IS HERE
At 11am will be running a “CrossFit Family” class. This is meant to be partner-style workout that parents can do with their kids. We know our little fire-breathers will be missing Cove Kids’ classes, so let’s give them a virtual experience like we’ve been having! We will post any equipment needs/recommendations by the morning.
At NOON you can ZOOM with Coach Brian and hit a group workout virtually. Use the link HERE to connect prior to class and join in the fun. Today’s workout was amazing with great participation — and it is so motivating to work out with you all at the same time!
On Sunday we will be doing our regular 9am YOGA WITH KATIE! We’ll be streaming it on FB Live in the Cove Club, so we hope to ‘see’ you all then!
We never thought we’d be laughing as hard during a time like this like as we did today. From Alea’s “hello, FaceBook, can anyone hear me?!” to Maria’s Happy Hour Turkish Get Up Challenge (and Josh’s 12oz prescription for the ladies and 16oz for the boys), finding lightness at at time like this is a real gift. Thank you. And keep those kinds of gifts coming!
As you saw today, we are eliminating the daily meet-up workouts from the schedule. Following Gov. Hogan’s announcement and mandate that groups stay to less than 10, it’s just the right thing to do (even if we have less than ten). We all want to play our part in solving this crisis!
However, we know that many of you are seeking relief from isolation and stress by going on runs, hikes or bike rides — and that is just AWESOME. Being outside with a friend or family member is chicken soup for the soul! We know we are a bit of schlep from Columbia, but we have a few kayaks and stand up paddle boards for when the weather gets warmer (hopefully in a week or so). Again, we are NOT looking to substitute a group workout with a group kayak outing per se — rather we are offering you a bit of nature, on the water and clearly MANY feet apart in the coming weeks. We have three adult sized kayaks and 2 junior ones (which comfortably most people 5’5″ or under). If there is interest we can create a sign-up sheet to organize times. Ping me directly at marina@cove-fitness.come if there is interest and we’ll get the boats in the water soon!
HOME WORKOUTS
Tomorrow we have a great workout coached by Coach Josh (see video below). Keep an eye out for a few easter eggs in this video too! And as usual, we’ll do a Zoom workout. Friday’s Zoom workout will be at NOON with Coach Marina: https://zoom.us/j/687582687
METCON
(Corona No Partner WOD)
2 Rounds
70 Front Rack Lunges (wear the backpack in front of you)
70 Backpack Deadlifts (hold the backpack on the top and bottom)
40 Backpack Shoulder to Overhead
Buy-Out: 300 DU (or 500 SU)
Time Cap: 18 min
Coach Josh also will be demonstrating a variety of options using different types of equipment, including backpack, single dumbbell, and double dumbbells. Enjoy his video with a couple of fun easter eggs in it.
We can’t tell you how many calls and emails we’ve gotten saying how much the workouts, posts and photos are keeping people connected and sane. Once again, this community is taking care of each other in ways we never thought possible. It’s simply amazing.
ALL of this is possible because of you. You have agreed to continue to support us (not just by posting and sharing laughs) but financially keeping us alive during this crazy time. In the last 24 hours we had members reach out to us that had been on hold saying they want to come back. That they want us to be part of their lives long term, and if it means helping now, they insist. We’ve been emotional for a long time now, but this was so overwhelming — but in the BEST way. This will allow us to not only pay the bills that will continue to come in regardless of closure, it helps protect us so we can be here when this is all over. We PROMISE to pay it back to you in spades. Yes, with unwavering support and unrivaled community, but with upping our game in any way we can. We promise we will make it up to you somehow.
Tomorrow we continue with another day with lots of ways to stay connected and to get fit!!!! Here are your choices!
Watch and do the pre-recorded workout with Coach Katie (see below). Thanks to a great suggestion by Meredith, we have added closed-captioning to the YouTube version (just press the “CC” button!
Tomorrow’s ZOOM broadcasted class (meaning, one you can log into and participate LIVE) will be at 9:30am with Coach Maria! This workout will also be archived so we you can replay it at any time.
We will be doing another meet-up at NOON Cypressmede Park. The schools have closed their facilities so we are moving to a restricted use park. We should be easily be able to run and finish the workout six feet apart! Bring water and a yoga mat! The address is 3100 Fawnwood Dr, Ellicott City, MD 21042 https://maps.app.goo.gl/g3fwm8DgWttbq4bW6
HOME METCON
1 mile run
50 V-ups
50 Burpees
*If Equipment is available: sub out V-ups for any of the following:
50 TTB or 50 Hanging Knee Raises
It’s certainly not the same, but it was AMAZING to see so many of your faces online working out (whether on your own, at the Zoom session or outside at the track!). And we want to see how you’re using all that borrowed equipment. The kettlebell rack is bare and there are a sad few dumbbells left behind (shockingly, the 70’s. ha!). But tomorrow we’ve got some great options planned again:
The pre-recorded workout with Coach Brian is below. Hot off the presses (finished this evening), it’s a bit dark out. But hopefully the 5:30am people will feel like it’s just before sunrise. THIS WILL BE POSTED MOMENTARILY.
Tomorrow’s ZOOM broadcasted class (meaning, one you can log into and participate LIVE) will be at 6:30am. We will be rotating the time of day the ‘live’ classes air to match up with class times.
We will be doing another meet up at Wilde Lake HS at 12:30pm. That’s 12:30, not noon! We’ll do the day’s workout plus some other endurance work we have schemed up! The school is located at 5460 Trumpeter Rd, Columbia, MD 21044 so bring water and a yoga mat if you have one. The field is turf and has those little rubber pellets as a base. A yoga mat will just help keep them off you as you sweat!
IF YOU DIDN’T READ THE BLOG, COVE CLUB POSTS OR WATCH THE FIRESIDE CHAT YESTERDAY…
It’s been a whirlwind day, but we couldn’t be more appreciate of this amazing community and your support. We’ll be working through a lot over the next days and weeks, but wanted to share some thoughts and immediate plans with you all.Keeping Covies together (socially connected and physically active) is our priority right now and we’ve got some fun things to keep you busy. Oh, and if you are not on FaceBook, we strongly urge you to create and account to stay better connected. The private FaceBook group “The Cove Club” will be an important communication tool for our community:
We will be releasing a pre-recorded video version of Tuesday’s home workout tonight. It will be a fully coached class with all your favorite things (intro, warm up, WOD and cool down!). It will be on our Facebook feed and YouTube channel and our first class will be led by Coach Daniel and Coach Madison! Come back to this page or to the Cove Club for links! This is so you can do the day’s WOD at any time convenient to you. All workouts will be in Wodify so enter your scores!
2. We also will be having a virtual ZOOM class each day. We will be sending out a link and password soon as well. We like these virtual ZOOM classes because everyone can share in the experience with each other — and there’s nothing like sweating it out with a fellow Covie ‘live’!
3. Whenever weather (or law) permits, we’ll be doing an outdoor workout! It’s supposed to be a beautiful day, so let’s go outside, breathe in the fresh air and sweat it out at an appropriate six foot distance from each other 😉
CONDITIONING EMOM
10 Odd: Hold weighted backpack at shoulder level for :30 sec
Evens: :30s handstand hold
Fx: hold in piked position as inverted as possible
It’s been a whirlwind day, but we couldn’t be more appreciate of this amazing community and your support. We’ll be working through a lot over the next days and weeks, but wanted to share some thoughts and immediate plans with you all.Keeping Covies together (socially connected and physically active) is our priority right now and we’ve got some fun things to keep you busy. Oh, and if you are not on FaceBook, we strongly urge you to create and account to stay better connected. The private FaceBook group “The Cove Club” will be an important communication tool for our community:
We will be releasing a pre-recorded video version of Tuesday’s home workout tonight. It will be a fully coached class with all your favorite things (intro, warm up, WOD and cool down!). It will be on our Facebook feed and YouTube channel and our first class will be led by Coach Daniel and Coach Madison! Come back to this page or to the Cove Club for links! This is so you can do the day’s WOD at any time convenient to you. All workouts will be in Wodify so enter your scores!
2. We also will be having a virtual ZOOM class at 9 AM tomorrow morning with Coach Marina. We will be sending out a link and password soon as well. We like these virtual ZOOM classes because everyone can share in the experience with each other — and there’s nothing like sweating it out with a fellow Covie ‘live’!
3. Tomorrow at NOON there is a group meeting at Wilde Lake High School for an outdoor workout! It’s supposed to be a beautiful day, so let’s go outside, breathe in the fresh air and sweat it out at an appropriate six foot distance from each other 😉 The school is located at 5460 Trumpeter Rd, Columbia, MD 21044 so bring water and some sunscreen!
4. From 9AM to Noon tomorrow we will be loaning out some equipment to our members. This includes dumbbells, kettlebells, PVC pipes, bands, jump ropes, and ab mats. We are trying to limit two pieces of equipment per person. You MUST register what you take with Holden or Brian if you take something, as we have to keep it in our inventory tracked.
Below is our post from earlier today on our Facebook pages. If you haven’t read it, please do as it has a lot of other important information on how we are handling this situation. We will mourn this news and circumstance for a short while, but the Cove culture of community, laughter and fun will shine. Just in a different way for now. We see each of you as family and unconditional support means everything to us. We hope you feel the same. Let’s go get fit, clear our minds and make the best of a really hard time!
Sorry, everyone, Coach Brian got the shake weight already
EARLIER ANNOUNCEMENT
Some 5 years ago we had a vision of the Cove as a place where people could escape from the stresses of life and become better versions of themselves. It was designed to be a safe harbor (where we got the name) and was a place where people would grow and evolve (which is actually true meaning behind the symbolism of the shell). It would allow the people to make the things that seemed impossible, possible. It was not just about working out, rather creating shared human experience filled with smiles and laughter. And never before would we have thought that this vision would be as important as this moment right now. We have cleaned relentlessly, we have set up systems of distance, yet togetherness, in an effort to give people that one hour when they might really need it.
As most of you have seen, as of 5p we will have to shut our doors. BUT that doesn’t mean the Cove closes. We still want to find a way to serve you and remain the unwavering community it has become.
We are going to continue to provide “at home” and online workouts and have Coach-led Zoom classes daily so people can follow along. AND interact together in a virtual way. We know that this isn’t the same as the class inside the box, but we need to think ‘outside the box’ now (pun intended).
It’s been a really stressful time for all of us and it certainly has hit Marina and me very hard. You are family to us. And your physical (and mental) well being is something we care so much about. And from the notes, calls and comments we’ve received, it’s clear you care for us. This is why we know we will get through this TOGETHER.
And when this is over, and we know it will end, we will be a better and stronger versions of ourselves.
While we’ve been planning for this for several days, everything is still a bit fluid. But here are some things we have in place to continue our fitness and stay connected as a community!
– Every day Daniel will continue to work his magic with a new ‘at home’ workout. The WOD will be posted daily on the blog (as usual) and appear in Wodify so you can enter your workouts.
– Every day the new workout video will be posted on our private members only FB page (The Cove Club) and a link will be posted on the Daily WOD and news on the website. Per usual, workout will have a warm up, WOD, and cool down, just like our regular classes.
– Every day you will be receiving messages regarding good nutrition, restorative practices (and more!) to get you through these periods of isolation.
– We are available to you at any time! Just like class, we can help scale the day’s workout FOR YOU giving you appropriate scaling options and workout goals for our specific needs. We are here for YOU, ask questions, provide us feedback, talk to us!
– The gym will briefly be open from 9:00-12:00 noon tomorrow if you need to get any personal belongings. If those times do not work let us know and we will try to make other arrangements. We would like to empty as many cubbies as possible for cleaning as well, so if you can retrieve your items we’d appreciate it!
– Also it is a good idea to have a jump rope. If you do not have one, email us back and we can give your recommendations. Or if it is here and you can’t retrieve it, we can try to mail it to you. If you can get your hands on a lacrosse ball too, that would be great!
– We will likely be loaning some equipment out during the time we are closed. Stay tuned for details on which pieces and how this will be arranged.
– We are looking into doing some park and open-spaced meet ups to get us out in the fresh air. Spaced out appropriately and in nature. Doing our thing!
– You did not join the Cove for the equipment. You joined for the community, coaching and unconditional support. And that will not end.
We hope you continue to stay with us during this challenging time. As you can imagine, the fate of many small businesses, including ours, lies in what happens over the next few weeks. Your support of us means the world.
If you did not see yesterday’s blog, be sure to check it out to see the steps we are taking to keep the Cove safe and operational during the COVID crisis. Be sure to keep an eye on the blog and all other social media platforms for continual updates.
Our primary focus is always to serve the adult athletes at the gym first and foremost. We also know that the kids’ room provides a vital resource to allow our adult population to use the gym on a regular basis. But during this time of ‘irregularity’ (as you know we are continually evaluating things on an hour-by-hour basis), we are the revising kids’ room usage to include the following guidelines.
We are going to ask that parents use the kid’s room only if they have no other option. If both parents are home, we are hopeful you can work out shifts to minimize the usage of the room. We are trying to minimize the stress on the entire Cove staff and facility.
No kids are allowed in the kids’ room until everyone has washed their hands.
Kids must remove shoes before coming into the kids’ room.
No sick kids allowed at the Cove under any circumstances.
When the class is over the parents are to wash hands for the entire family again.
The kids are not allowed in the main gym. Period. We know they are accustomed to playtime after class in the mornings, but we are working feverishly to keep every surface in the gym clean — and we can’t have extra hands touching equipment for safety reasons.
Like everything else, we hope this is only temporary. We cherish our little ones and love that they have a home here. But the safety of everyone here trumps all. Thank you for understanding!
METCON
“Don’t mess up”
AMRAP16 6 Power Snatch 4 Burpees 20 DU
*If you mess up on your DU/SU, the round doesn’t count and you immediately go back to the snatch
Fx: 75/55, 2:1 Singles P/O: 95/65
(about 4 minute rest in between)
STRENGTH INTERVALS
Strength Intervals Every 90 seconds for 6 rounds Build to a heavy complex 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat
Coaches Marina’s Tip: I did this workout last week to test it out and it could be a new favorite! The volume of each movement is perfection! Managing your heart rate and keeping your shoulders ‘fresh’ is key to getting through the doubles in a relaxed fashion. I rushed through the first set (6 unbroken and quick burpees) and “messed up” on the rope on the first round! I went immediately back to the bar and did four snatches. Rested a hot second. Did two more. I did methodical burpees with very little shoulder work (flopped to the ground each time) and inched my way to the rope with each burpee. I took a nice deep breath with the rope in hand and felt great — and went unbroken the rest of the rounds on the rope. And that was my rep scheme the rest of the workout. Get right off the rope to the bar. Break up the barbell to manage heart rate, easy burpees and then jump! I’d STRONGLY recommend doing a single or two just to get a rhythm before going to doubles as you’ll be more tense than usual because you DON’T WANT TO MESS UP! And if you do, you’ll still have a great workout 😉
Your shoulders will be super warm after this workout and the strength work will be FUN. You might even surprise yourself by putting up numbers close to or beating PRs! Get ready for a great day!
