Blog

November 16, 2017

Thanksgiving Schedule!

GOBBLE GOBBLE!

We hope you take the time to give thanks for your good health and celebrate your accomplishments both here at the box — and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family. Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.

There will be NO coverage in the kids room for the 10 AM Class. Here is the complete modified holiday schedule:

WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon

PARTNER WOD

10 Power Cleans

15 Burpee Box Jump

10 Rounds

Fitness: 95/65

Performance: 135/95

Open: 155/105

**You do a round your partner does a round

Coach’s Tip: We are putting a hard time 25 min. cap on this, so pick a weight and/or scale that will allow you to do a round in two minutes. This is a sprint/rest format, so get after it when you’re up!

Jon H. in his happy place….

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November 15, 2017

MOBILITY WOD

Couch Stretch (30 seconds each leg)

Shoulder Distraction (30 seconds each arm)

Shoulder opener (on a box) (30 Seconds total)

2 Rounds

WOD

60 Wall Balls

50 Sit Ups

50 Cal Row

50 Sit Ups

60 Wall Balls

Fitness: 14/10

Performance:20/14

Open: 20/14 (Wall balls must be done in two sets of 30 and 50 sit ups should be subbed for 30 GHD sit ups)

Coach’s Tip: It’s been a long week already so we’re going to throw some solid mobility in to start class. The workout should be about 10-15 minutes. If you have not been training regularly with GHDs, do NOT do the GHD sit ups.

Awwwww….

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November 14, 2017

WOD

18 Box Jumps

15 Pull Ups

12 Deadlifts

Max Assault Bike Cals in 30 Seconds

Rest 2 minutes

4 Rounds

Score = Total Time

(Put assault bike Cals in notes)

Fitness: 185/125

Performance: 225/155

Open: 275/175

Coach’s Tip: This is a mental test just as well as physical. The assault bike should be pushed all out for the 30 seconds knowing the recovery is coming. Overall the rounds should not be much longer than 3 minutes… then enjoy the 2 minutes rest. So, overall, you are looking at a 20-25 minute workout. The goal should be to get to the assault bike as fast as possible then give everything you have for 30 seconds.

Paul H. gets in the Movember spirit!

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November 13, 2017

STRENGTH WOD

Take 15 minutes to find

A Heavy Squat Snatch

WOD

10 Squat Snatches

20 Burpees

3 Rounds

Fitness: 20 Alternating DB Snatches

Performance: 135/95

Open: 155/105

Today is all about great form with the snatch. Choose your scales wisely and make sure you are nice and warm. Your coach may adjust you to a power snatch if you are not solid in the squat or things feel tight!

Paul H. gets in the Movember spirit!

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November 12, 2017

Covies give back!

COMMUNITY AT ITS BEST!

We love our community, but we REALLY love the generosity of it more than anything. Today was an epic day for us in that MANY athletes made a difference by doing what they love — getting fit.

In an effort to help in the battle against prostate and testicular cancer Coach Katie organized and motivated a great group to turn out for “Burpees for Bros”. It was an hour of burpees (yes, a WHOLE HOUR!) in an effort to raise money for the Movember Foundation. If you did not get a chance to participate but still want to contribute, hit up our team web site (moteam.co/burpeesforbros). Fun side fact… between the team, we did 6933 burpees and raised close to $3000!

Also today, our very own Nassim E. broke 900,000m rowing [1.94M meters (which is over 1,200 miles) total including running and biking]! With 100,000 m to go before December 31st, she needs your support to raise scholarship dollars for the Community of Strength project (helping Baltimore City kids who are in need learn and thrive through lessons learned in CrossFit) . Every dollar makes a difference, so give what you can! (https://www.crowdrise.com/row-run-ride-go-the-distance/fundraiser/nassimebrahimi?mobile=2)

Jessica was the overall winner today getting 705 burpees in a single hour. And her daughter Rayna got 450! The apple does NOT fall far from the tree. Amazing and inspiring…

STRENGTH WOD

Single Arm DB Strict Press 5 reps, waiters walk 25M, then Push Press 5 Reps

4 Turkish Get ups

4 Rnds

Turkish Get Up Demo HERE

WOD

11 min EMOM

1 Shuttle Run

7 KB Goblet Squats (KB or DB)

1 Shuttle Run

Max KB Swings

Score = Total Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53

Coach’s Tip: How it works… one group starts by the back room and one group start by the kids room. You run to a set of cones in the middle then turn around and run back to your KB. Hit the 7 squats, run another shuttle run then go back to their KB for max swings.

Burpees for Bros!

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November 11, 2017

OPEN GYM & BURPEES FOR BROS!

OPEN GYM 9A TO NOON & BURPEES FOR BROS AT 11A!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove at 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

NO YOGA TODAY

Today is an off week for yoga, but feel free to come in and get your stretch on. Then rock some burpees, of course!

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November 10, 2017

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

WOD

0:00-2:00

400 M Row then max Burpees

2:00-3:00

Max Wall Balls

3:00-4:00

Max Pull ups

4:00-5:00- Max Single Arm DB Push Press

*Rest 3 minutes

Three Rounds

Welcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!

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November 9, 2017

Veteran's Day

VETERAN’S DAY

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

We recognize this holiday today (although technically the 11th is Saturday). But today, tomorrow or ANY day…let’s recognize all American servicemen and servicewomen and especially thank our MANY Cove athletes who have served (and are currently serving) this country. We are forever grateful for what you do.

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

PARTNER WOD

8 Deadlifts ____ Double Unders 10/7 Cals on Assault Bike 16 Rounds Fitness: 185/125 (80 Singles) Performance: 205/135 (40 Doubles) Open: 245/165 (50 Doubles) Coach’s Tip: This is a fun partner workout that is a sprint/rest format and should move fast. The assault bike should be an all out sprint. The doubles and deads should take a little longer, but still 30-60 seconds. Focus on good form and core positioning for the deads!

Welcome our newest Covie! Congrats to Jesse and Elizabeth S. on welcoming the adorable Ziggy Francis to the world!

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November 8, 2017

BURPEES FOR BROS!

We are just a few days away for our big fundraiser, BURPEES FOR BROS!

Here is a link to our Facebook event page at the Cove HERE

Let’s make burpees fun AND meaningful.

STRENGTH WOD

50 M Heavy Sled Drag 50 M Heavy Farmers Walk 4 Rounds

WOD

3 Single Arm DB Clean and Press

3 Push Ups

3 Box Jumps

6,6,6

9,9,9

9 min AMRAP

Coach’s Tip: For the Single arm DB clean and press lets try and go in sets 3 on each arm for the earlier sets and in sets of six in the later rounds. The bottom line is it should be in big sets and evenly split between your two arms. It is a fairly fast movement and should be done with load that can be moved quickly. The push ups will fatigue the shoulders quickly, so consider that fact when choosing a load with which to go overhead!

This photo was taken months ago, but this 7:30p class is so consistent, it could have been taken yesterday and looked exactly the same!

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November 8, 2017

WOD

Every 4 Minutes for 24 minutes

8 Overhead Squats

20 Sit Ups

1 Min Max Cals on Rower

Fitness: 10 Back Squats (115/75, use a rack)

Performance: 95/65

Open: 115/75

Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today. It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn. Today we REALLY feel the burn! In a more traditional Metcon, the order would be reversed — we’d start with row finish with squats then rest. Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower. You should be fighting for every calorie. The squats and sit ups should take no more than 2 minutes. Then you are on the rower at 2 min and off at 3. That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!). Score = total cals.

Paul K making serious gainz…

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