A huge thanks to all the men who came out for Bromance Night at the Cove! It was an amazing event and the testosterone levels were HIGH! And thanks to all the lady Covies who came out to help serve drinks and support them as they lifting heavy s@#t.
Today we open our doors to CrossFit Federal Hill athletes! CFH is close for the Level 1 certification course so we want to provide a place where they can throw down. If you see a new face (or a familiar one), give a fist pump and welcome them to the Cove!
STRENGTH WOD
Snatch
1-1-1
x 5
Fitness: Power
Performance: Power
Open: Squat
“1-1-1” signifies that they should be quick singles. Do 3 quick singles then take a break and move up in load.
WOD
10 Power Snatch
12 Box Jump Overs
10 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 115/75 (Alternate from Power Snatch to OHS each round)
Coach’s Tip: We want you to move at a steady pace the whole ten minutes. This is not about sprinting then resting; we want continuous work throughout. Find a weight that you can do the barbell work unbroken or in two big sets.
If you listen closely you can hear Zipporah’s baby saying “let meowt”! And that she did! We have a new Cove baby girl! Congrats to Ronnie and Z!
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! SEE YOU THERE!!!
PARTNER WOD
100 Goblet Lunges
100 Double Unders
100 Toes to Bar
100 Double Unders
100 Assault Bike Cals (80 Cals F/F teams)
100 Double Unders
100 KB Swings
(One person working at a time)
30 Minute Time Cap
Fitness: 35/26, Sit Ups
Performance: 53/35
Open: 70/53
Coach’s Tip: Open and Performance have a high volume of toes to bar today. If your hands are tender from Murph or if you struggle with stringing, go for straight legged leg raises. Work on a tight kip and keep those legs straight and toes pointed.
Coach John approves of this kind of partner work! Technically they are both doing weighted squats for Murph, right?!
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
WOD
300 M Row
15 Sit Ups
9 Hanging Squat Cleans
60 Seconds Rest
x 5
25 min Cap
Fitness: Front Squats (95/65)
Performance: (115/75)
Open: (135/95) 10 GHD Sit Ups
Coach’s Tip:Each row should be attacked at 100%. 300M goes quickly, so make it an all out sprint. We did go from the hang yesterday, but the hang with one DB is much different than the hang from the barbell, so get after it!
Coach Maria hits the box with great intention and focus. This is how it is done!
Congratulations to those who tackled Murph on Memorial Day! As we discussed, participating in ANY part of this workout is a great remembrance of our fallen servicemen servicewomen. Whether you did it RX with a vest, scaled the volume or split the reps with a friend, the symbolism of your efforts is the same.
This day also represents our Cove community at its finest. A special thanks to Mike Treas for manning the mile turn all day and giving everyone the support they needed midway on the run! Thank you to Larry for delivering his top notch meat in the Bullhead Pit Beef food truck and to Daniel for manning his grill for hours to deliver that delicious brisket. And to everyone who cooked, cleaned, stocked coolers and kept the kids’ water guns full… THANK YOU. #noplacelikecove
Keep in mind the prep for Murph does not end when you get home. Please continue to drink water, eat good proteins and REST. You deserve it.
OUR NEXT BIG EVENT IS FRIDAY NIGHT!
June 2nd: Brovie WOD and Whiskey 6:30pm
BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. Let’s together and hit a WOD and have some Whiskey (or other libation of your choosing). This has been an amazing night in the past and we can’t wait to see what the year has in store. Sorry ladies… this one is for the fellas only (for the workout itself), so you’ll have to hit a class before 6:30 that day or show up to bartend! And please do! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
MOBILITY WOD
Spend 1 Minute on Each:
Chest Stretch with a band
OH Stretch on a box
Couch Stretch
TWO ROUNDS
WOD
18 min EMOM
Min 1: 4 Deadlifts (70-80% of 1 RM)
Min 2: Easy pace on the Assault Bike
Min 3: 12 1 Arm DB Hang Clean and Press (6 with R and 6 with L)
Coach’s Tip: With over 100 athletes doing Murph yesterday and the need to recover, today’s programming style is a bit different than usual. We want to allow your body to recovery a little from the long grueling workout. There is no score today and no load for the 1 Arm DB hang clean and press. The assault bike should be a pace you can maintain for a whole minute every single round. Lets focus on movement today — not speed or load!
Post-Murph cookout. Heather H. is a woman who lives by code…
IF I DO THIS, WILL I BE ABLE TO MAKE IT INTO THE BOX TOMORROW?
As we have repeatedly warned, being PREPARED for Murph can be the difference between and great day, and well… a pretty awful one. We have talked about good hydration (everyone had BETTER be drinking a ton of water today!!) and proper training (doing regular Cove programming 3-4x per week including benchmark WODs like “Cindy” and our Friday Partner WOD) as key components to a successful day, but one we have been DRILLING you on is good form. We will review movement standards tomorrow but we will expect (rather, DEMAND) full extension on your pull ups and push ups and opened hips at the top of the air squat. “Shorting” these reps puts too much tension on a single muscle as you are not allowing it to elongate and “rest”. This can cause serious muscular damage. Here is our cautionary tale:
Last year two of our athletes fell ill after Murph with “Rhabdo”. Rhabdomyolysis is essentially muscle breakdown and the release of intracellular contents into the bloodstream. The liver and kidneys are not designed to process these contents and if left untreated, can cause significant bodily damage (or even death in the most extreme cases). Every sport has the risk of rhabdo. Rhabdo is not specific to CrossFit because it can happen to anyone doing any activity. Those at risk include military recruits, athletes training above their level of conditioning, crush victims, athletes with predominance of type II fast twitch muscle fibers (i.e. sprinters and weightlifters), and type I slow twitch group (i.e. marathon runners and cyclists). The net net is that it can happen to almost anyone.
While we are devastated that they experienced this, we took it as a huge learning opportunity. We’ve talked about hydration, nutrition, rest and performance training for big WODs like Murph, but there’s nothing better than hearing the perspective from someone who experienced it. Here is Larry’s own account of his personal experience and reflection on what happened. Please read this (it really is an incredible read) and thank him for sharing when you see him. Because you WILL see him tomorrow with his awesome Bullhead Pit Beef truck!
“If I do this, will I be able to make it into the box tomorrow?”
That’s the question I have asked myself on a regular basis since joining The Cove.
Like many of you, I enjoy a challenge. Just because I enjoy a challenge, it does not mean I need to accept it.
“Hey! McFly! What are you? Chicken?”
It’s easy to see that the consequences are going to be bad when you see it play out in a movie. You know Marty is going to pay for his decision. It’s not always so easy, when it’s you.
I started Crossfit to change my life. Not just get in shape, real change, life perspective stuff. For the most part I’ve managed to pull that off. I’m more patient, I appreciate the little things, I think things through a little better; a little less impulsive. That doesn’t mean I’ve got it all figured out though.
As you may have heard, Murph and I had a run in. As I write this, I am on my third day of RnR at the luxurious HoCo General Hospital and Resort. I checked in on Wednesday thinking there was a possibility that I might have Rhabdo. When my test results came in I had grossly underestimated the possibility.
Initially, I thought I would give you all a play by play of my week. In the end,the list of mistakes I made was too much for me to endure and hold your attention. What I will do is give you a little perspective and help you to understand how to be prepared and avoid following my path.
So you may think that I might be filled with dread and regret and embarrassment. Perhaps I should be running away from all things Crossfit and in particular, Murph. Well…nope. I look forward to being back at The Cove, and I look forward to hitting up Murph again.
Murph 2016 was my first attempt. I have been thinking about it for months. I know I can do a lot of pullups and a lot of pushups. Nothing about the workout seemed impossible. The piece that is difficult to judge, is the cumulative effects. That means before the workout, during the workout and afterwards. The challenge of the workout doesn’t end when you finish. The next day, days, week, will all be important to your success and your health.
I used to do triathlons. The week before a triathlon I would walk around with a water bottle. I would make sure I ate all the right food, get plenty of rest then show up for the race. I then always planned on a couple of down days to recover. I am sure that I pushed my body at least as hard during those races, but my body was fully equipped going in and had plenty of time to recover afterwards.
I didn’t give Murph the respect it deserves as an intense athletic event. It is a WOD, but needs to be treated like any other endurance event. None of us would run a 10k without preparing our bodies. An event like Murph should be treated the same way.
I think my motto above is the starting point, if I do this, will I be able to make it into the box tomorrow? It should be followed up with what other things do I need to do to keep my body healthy? Crossfit is not a weekend warrior sport. It is a sport that will change your life because you will think differently about life in order to participate. We don’t all have to go to the games, but we need to take all parts of our participation into consideration. Diet, rest, and our decisions in the box all affect our success.
The first time I heard about Rhabdomyolysis the prospect of getting it terrified me. I do wish I had been more careful, all of this could have been avoided. I’m grateful I went into the hospital when I did and will make a full recovery.
I think that you will see a lot more emphasis on health education, reminders to hydrate and rest in the future. Take it seriously. Crossfit is a great sport. One of the things that makes it great is that it self empowering. With that empowerment, comes personal responsibility.
I look forward to seeing you all back at The Cove. I miss you all and all that we do there.
WOD
Americans celebrate the lives and honor the memories of their fallen soldiers every Memorial Day. As CrossFitters, on this day (May 29th), Navy SEAL Lieutenant Michael Murphy is memorialized by thousands of people completing the CrossFit hero WOD (workout of the day), which is titled “Murph” in his honor.
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Coach’s Tip: Do not worry about what ANYONE else is doing. Stick to your plan. Scale the crap out of it. Just sit there and cheer. This is a day of remembrance and community, not competition! Let’s make it the perfect day.
And you’d never know what was to come. Larry was smiling during Murph…
Bring your own mat and head on down for our FIRST yoga class! Remember this does NOT mean that Open Gym starts early. We are intentionally starting before Open Gym so the yogis can have the place to themselves for a while. Thanks for your consideration and understanding!
Also another reminder that we will be having a potluck celebration after Murph on Monday. We will be opening the new side doors and taking over the side parking lot because we are expecting a big crowd and the weather should cooperate! BRING SOMETHING TO SHARE. AND BRING A CHAIR! We have some chairs here, but you’ll want your own comfy folding chair or blanket… we’ll be going tailgate style! Sign up for what you plan to bring HERE so we don’t have 50 trays of cupcakes and no beer (although that doesn’t sound too bad!)
We hope everyone learned a lot from Friday’s WOD in terms of how to pace, how to approach the run and how to break up reps. The goal was not just to condition you, but help plan your strategies for Monday.
After Murph we will be having a potluck celebration. We will be opening the new side doors and taking over the side parking lot because we are expecting a big crowd and the weather should cooperate! BRING SOMETHING TO SHARE. AND BRING A CHAIR! We have some chairs here, but you’ll want your own comfy folding chair or blanket… we’ll be going tailgate style! Sign up for what you plan to bring HERE so we don’t have 50 trays of cupcakes and no beer (although that doesn’t sound too bad!)
And remember…yoga starts at the Cove THIS SUNDAY at 8:30am. BRING YOUR OWN MAT!!!!
STRENGTH WOD
Box Front Squats 3/3/3/3/3
WOD
5 Front Squats
25 Sit ups
1 Rope Climb
4 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125 (2 rope climbs)
Coach’s Tip: Today we squat heavy! The load should be heavy and you should be sitting down with vertical shins. For the WOD the front squats should be heavy also, but something you can do 5 reps in a row. Sit ups are your ‘rest’!
As you know, Murph is coming this coming Monday! We are expecting big crowds so please make sure you sign up for a HEAT TIME HERE. We’ve posted some information on hydration already, so we hope everyone is drinking AT LEAST their body weight in ounces of water! Hydration is critical to a successful Murph, so you’d better be drinking up. Ideally we wanted you drinking this 10 days out (really, we should be doing this EVERY DAY), but in the days leading to Murph it is a MUST.
Another great way to prep is to do some active recover or YOGA!!! the day before. Join us for our first class at 8:30 Sunday morning! As you now know, classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Coach’s Tip: As we’ve talked about before, some days are ‘training days’ and some days are ‘game days’ (i.e. The Open). This is definitely a training day and use it as good prep for Murph. We are looking for FULL RANGE OF MOTION (especially on the push ups and pull ups) as shorting reps at this kind of volume isn’t just ugly, it’s dangerous. The coaches will be on you, as usual, to keep that form on point. Feel free to scale the volume if this seems daunting!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
Fitness/Performance: Keep the load low and work on technique, range of motion and position
Open: Get as heavy as possible and make each complex unbroken.
WOD
Fitness
90 Air Squats
30 Power Snatches(75/55)
60 Doubles
Performance
30 Overhead Squats (95/65)
30 Power Snatches (95/65)
100 Doubles
Open
30 Overhead Squats (105/70)
30 Power Snatches (105/70)
150 Doubles
Coach’s Tip: Whether you are doing air squats, lightly or heavy loaded overhead squats look for virtuous technique in this movement. Success in this workout isn’t just found in speed but more importantly in movement quality.
Throwback Thursday pic to the original Million Meter Man, Garth. He started the rowing revolution here at the Cove with all those early AM sessions.
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
Coach’s Tip: Today we test our endurance AND strength training with a doozy of a WOD. The deadlifts should be a moderately heavy weight, but should be something you can at least do in quick sets of five. You’ll be doing 45 total deads, so it is a lot of volume. Deadlift/running/rowing is a challenging combination and your hammies will be tested. So make sure you get really good stretch in before and after class and maintain VIRTUOUS form throughout. The coaches will say “drop the barbell” if they see you doing anything that puts you in a vulnerable position… so check that ego at the door!
It’s hard to believe, but Zipporah is due THIS SATURDAY! But this little man was two weeks late, so if history repeats itself you’ll likely see her STILL working out next week…
