Blog

January 16, 2018

BIG WEEKEND AT THE COVE

EVENTS AT THE COVE

SATURDAY @11am: BABES BARBELLS AND BRUNCH!

SUNDAY @ 12pm: CROSSFIT FAMILY

We have a weekend of adult and family fun planned for this weekend. On Saturday we have our THIRD annual Babes and Barbells brunch. It will be a balance of fitness, food, and drinks. This is only for the ladies unless any of you guys are interested in serving drinks (we are serious).

One Sunday at noon we will have our second CrossFit Family class for 2018. While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under. We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group. It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing). Look forward to seeing you all in the morning!

STRENGTH WOD

8 min EMOM

1 Power Clean + 1 Hanging Power Clean

(build up in load)

WOD

WOD 3 Power Cleans

15 Sit ups

30 Double Unders

5 Rounds

Fitness: 95/65 (6 Power Cleans)

Performance: 185/125

Open: 225/155 (Toes to Bar)

13 Minute Time Cap Coach’s Tip: We are looking for to pick challenging load for these power cleans. This is a test of maintaining good form while under fatigue.

These guys are really pumped for family classes

]]>

January 15, 2018

Babes, Barbells and Brunch!

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)

Post what you are bringing HERE!

STRENGTH WOD

(GRIP PRACTICE) 8-10 Strict Chin ups 10 Overhand grip barbell rows 20 second hollow rock 4 Rnds WOD 60/50 Cal Row 50 KB Swings 40 Front Squats Fitness: 75/55 Performance: 95/65 Open: 115/75 Coach’s Tip: Our skill work is a continuation of last week with a different twist. As you know, we are working on position of the body and hands on the rig and developing grip strength! The workout is a variation on “Jackie” and the Front Squats should be at a manageable load (something you should hit sets of 10 with while fatigued).

Len could not be a nicer guy. He’s also one of our most dedicated athletes. Always looking to improve his fitness and form, he’s a now proud member of the Barbell Club!

]]>

January 15, 2018

Babes, Barbells and Brunch!

SATURDAY @11am IS BABES BARBELLS AND BRUNCH!

Lovely ladies of the Cove! It’s time for the THIRD annual Babes Barbells & Brunch! We will WOD then munch on breakfast foods while sipping on Mimosas, Bloody Marys, or your beverage of choice. We will be posting a sign up sheet so no one is bringing too much of one thing. It is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. Obviously, this is a “no boys allowed” thing (unless they are serving us alcohol and treating us like the Queens we are!)

FAMILY CLASSES

A HUGE thank you to all the parents and kids who turned out for an EPIC Family Class! We had more than 25 mini-fire breathers take the floor and it was so fun to see all the parents enjoying one of their favorite pastimes with their kids. We love helping to develop healthy habits early in life and to see all of our inspirational parents leading by example — well, it was pretty darn amazing. Our next class is Sunday at Noon!

STRENGTH WOD

Take 15 minutes to find a: Open and Performance: 1 RM Push Jerk Fitness: Find a 3 RM Push Press WOD 1 Minute at each station: Slam Balls DB Power Cleans (two dbs) Push Ups Rest 3 Rounds Coach’s Tip: Today we get fired up to hit some PRs! We wrap up our press cycle today, but don’t get caught up in the numbers. Pay attention to how you FEEL. How the lift FEELS. And how your form has gotten so much better! We’ll happily take the same (or lower!) weight if the rep is flawless! The 1 minute at each station work is meant to be more of a training day, not a WOD to fear. For the DB power cleans it is two DBs, so one in each hand. Only one side of the DB needs to touch the ground (same standards they used in the Open). Have fun with the Metcon, but let’s put all our focus into the Strength portion today! BANG THAT GONG!!

James and Annie may have heard of Misa, but seem REALLY confident they can take her!

]]>

January 13, 2018

OPEN GYM 9a – 11:55

CROSSFIT FAMILY NOON – 1P

With our Family Classes starting at noon, we will have a HARD STOP to open gym at 11:55 today! For those of you who are coming for the Family Class, expect a large, but FUN group! While the core age for this class is 5-10 years old, we have over 15 mini athletes planning on coming that are 5 or under. We will likely be splitting up the kids/parents into two groups (5 and under and 6 and over), so if you have kids that are in both groups, we ask you either bring a second parent or defer to the younger group. It will be an amazing day for our community filled of laughter, chaos… and maybe some crying (mostly from Coach Brian we are guessing). Look forward to seeing you all in the morning!

MONDAY’S WOD

If you plan on working out during Open Gym, avoid the following movements as you will see them on Monday!

Strength WOD

Take 15 minutes to find a 1 RM Push Jerk or 3 RM Push Press

WOD

1 Minute at each station

Slam Balls

DB Power Cleans (two dbs)

Push ups

Rest

3 Rounds

Fly Eagles Fly!

]]>

January 12, 2018

LIGHTWEIGHT HOODIE RETURNS

We need your hoodie back if your blue shell is peeling! ONLY if you return your hoodie by Monday night will you get a new one, so make sure you put your hoodie in a bag (provided) AND put your name on it! Thank you in advance and we greatly appreciate your understanding and patience on this one!

FAMILY CLASSES START SUNDAY!

These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.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! Sunday, January 14th @ Noon Sunday, January 21st @ Noon Sunday January 28th @ Noon

SKILL WOD

From 0-15 Find a 3 RM Sumo Deadlift From 15-20 Max Assault Bike Cals From 20-25 Sit ups/Plank From 25-30 Wall Balls Coach’s Tip: We have a different style of partner WOD today. Some strength work followed by endurance. One person working at a time on the wall balls and assault bike. For the core work, one person is holding a plank and one person is doing sit ups, so both partners are working at the same time!

]]>

January 10, 2018

BAR SAFETY

Since not everyone reads the blog every night, we thought this was worth repeating. The safety of our athletes and coaches is priority number one. Whether it’s drilling great technique, scaling weights and/or movements (or telling you to drop the weight entirely!) our goal is to create the safest environment possible for each and every one of you.

But as we all know, accidents do happen. And we’ve had an unfortunate streak recently (one that we want to end!). But like most bad things that happen in life, so much learning can be gleaned from them.

We have had a few incidents where athletes have fallen off of bars doing toes-to-bar or pull-ups. By no means are we saying these athletes did anything wrong (as we said, accidents do happen!) but we want to provide as much information as possible to MINIMIZE THE RISK of those accidents happening. Take a look at this great video of Coach Brian and Coach Holden talking about grip STRENGTH and TECHNIQUE.

LIGHTWEIGHT HOODIE RETURNS

We had reached out individually to everyone who purchased a LIGHTWEIGHT hoodie to determine if the blue shell peeled after washing. For those of you who responded “yes” (thank you for doing so!) we now need you to return it! We placed a plastic bin up front at the gym as a “return” your hoodie. Please put the hoodie in a plastic baggie (provided on the table) and write your name on the bag. We will collect all the retuned hoodies on MONDAY EVENING. Remember to write your name on the bag! If you don’t, we will consider it a ‘donation’ back to the gym. ONLY if you return your hoodie by Monday night will you get a new one. Thank you in advance and we greatly appreciate your understanding and patience on this one!

FAMILY CLASSES START SUNDAY!

SKILL WOD

20 Second Ring Support Hold 20 Second Handstand Hold 10 V- ups 3 Rounds

WOD

40/30 Cal Row 40 1 Arm Alt. DB Snatch 30 Burpees 2 Rounds

Coach’s Tip: Today’s skill work is a continuation of the de-load for the pressing cycle. Hold yourself accountable when it comes to keeping your core engaged and feet in a good position. For the metcon, it should take you sub 20. If people you are taking longer then scale don the reps on the burpees. The load on the DB should be light and moving through quickly!

Irina crushing it. Per usual!

]]>

January 9, 2018

Athlete Safety at The Cove

BAR SAFETY

LIGHTWEIGHT HOODIE RETURNS

FAMILY CLASSES START SUNDAY!

SKILL WOD

20 Second Ring Support Hold 20 Second Handstand Hold 10 V- ups 3 Rounds

WOD

40/30 Cal Row 40 1 Arm Alt. DB Snatch 30 Burpees 2 Rounds

No one works harder than Angela D. She’s lifting heavier, moving faster and continually building her skills. She had a breakthrough on her doubles and rocked 200 of them Tuesday!

]]>

January 8, 2018

Barbell Club and Family Classes!

BARBELL CLUB STARTS WEDNESDAY!

Barbell club starts up this Wednesday at 7:30pm. If you are signed up, come excited and ready to fine tun those Olympic lifts! If you are still on the fence, it’s not too late to join in the fun. WE HAVE ONE SPOT LEFT!

FAMILY CLASSES ARE BACK!

These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.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!Sunday, January 14th @ NoonSunday, January 21st @ Noon Sunday January 28th @ Noon

SKILL WOD

8-10 Strict Pull ups 10 1 Arm DB Rows 1 Arm Farmers Carry (30 seconds on each side, as heavy as possible) 4 Rounds

WOD

50 Double Unders

30 Sit Ups

20 KB Swings

4 Rounds

Fitness: 100 Singles 35/26

Performance: 50 Doubles 53/35

Open: (Unbroken Doubles) 70/53

Coach’s Tip: A little grip strength work today (more to come on this soon!). Focus for the Metcon should be more about “practice” today but should be done in under 15 minutes.

Caryn deep in the assault bike pain cave!

]]>

January 7, 2018

Family Classes Are BACK!

FAMILY CLASSES ARE BACK!

These have been a huge hit with parents and kids alike! It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.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! Sunday, January 14th @ Noon Sunday, January 21st @ Noon Sunday January 28th @ Noon

STRENGTH WOD

Push Jerks 4/4/4/4/4 ( 60%+ of 1 RM) Push Press 4/4/4/4/4 ( 60%+ of 3 RM) *15 Banded Pull-Aparts between each set

WOD

5 Power Cleans

10 Push Ups

15 Air Squats

10 min AMRAP

Fitness: 75/55

Performance: 95/65

Open: 115/75

Coach’s Tip: It’s a de-load week for the strength work followed by an AMRAP that you should be moving quickly through. The power clean weight should be unbroken and fast.

Don seems to be enjoying this too much!