Coach’s Tip: We are working on shoulder health with the I’s, Y’s and T’s. Today’s METCON is quick and dirty. The Thrusters should be unbroken for the majority of the time. For the toes-to-bar, remember to work a straight leg kip if you are progressing to that movement!
Come on in and make up a missed WOD, do some active recovery or get mobile! We’ll be open from 9a to Noon as usual!
In cased you missed the FB Post, Yoga is coming to the Cove! It will run every other Sunday and we need your help in finding the BEST TIME. Quick vote needed, so let your voice be heard (you can select any or all options that work for you)… so just CLICK HERE
Coach Brian hitting the strict press work this week...
Coach’s Tip: These are some pretty heavy deadlifts, so we expect virtuous form and do not attempt to do your one rep max 30 times. Pick a weight you can move in sets of 5 from the start. Use this as good practice for your doubles. If you have them, just pick a number of doubles that works for YOU. But you should not be on the rope for more than 90 seconds (or two minutes for you later round).
We love a good Partner WOD, but we also know everyone doesn’t love it like we do. There was a recent post on FB about the pressures some put on themselves to “not let their partner down”. At the Cove, there is no such thing. We see people post scores with 100% effort in the comments (and we love that)… and now we’re seeing posts about 100% eff-it for Partner WODs. It’s about giving all the effort AND not giving a f@#k. LOVE THIS TOO! In fact, keep your eye out for Melissa G. and Rich S. donning some new themed attire!
STRENGHT WOD
10 Floor Press
10 Skull crushers
4 Rounds
PARTNER WOD
30 Seconds KB Swings
20 Seconds Slam Balls
10 Seconds Assault Bike Cals
For 14 minutes
One person starts on the KB Swings and the other is ready by the Slam Ball. As soon as the 30 seconds is up partner # 2 starts on the Slam Balls. Then Partner one gets on the Assault Bike. You start as the clock hits 50 seconds (30+20) then partner # 1 gets by the KB Swings as soon as partner #2 is done the assault bike. This way you are constantly rotating through the stations. It will require some thought… but EFF-IT if you screw it up!
THESE pics show what a partner WOD should look like...
As you know, Murph is just about 10 days away, and nothing is more critical to success for that particular WOD than good hydration (both before AND after the workout). That doesn’t mean chugging a gallon of water the hour before you start the first run and cracking a Miller Lite when it’s over! It means hydrating your body over time leading up to AND AFTER the workout with WATER. Without proper hydration, injury risk skyrockets for everything from cramping and strained muscles all the way to Rhabdo (more to come on this over the coming days).
For the next two weeks we are asking EVERYONE to drink half of their body weight in ounces of water each day! That includes the 11 days leading up to Murph and the three days after. To determine your hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, a 200 pound man should drink 100 ounces of quality water each day! We will be doing bathroom checks on the morning of Murph to ensure your pee is clear before you do the workout. Kidding on that one, but we are serious — you MUST hydrate.
We all know water and proper hydration is ‘good for you’, but for all of us at the Cove, it is ESSENTIAL. We move more, sweat more and lift more than the average bloke and our bodies need more than, well, the average. Plus, all of that hard work in the box will be diminished if we don’t get enough — simply put it means greater muscle breakdown and less new muscle growth.
And don’t forget all the other great stuff it does for us! It aids in good digestion, getting waste and toxins from your body, increases energy and can ward off disease.
Just ask any of the participants from the last two nutrition challenges — we’ve all done it. It is hard at first but it quickly becomes your new normal. You’ll find a groove and see it’s totally doable once you learn how to spread out your consumption and even get creative with flavoring (think cucumber, lemon, strawberry infused!).
3-2-1 GO H2O!
WOD
10 min AMRAP
5 Wall Balls
10 Hanging Power Snatch
10 Wall Balls
10 Hanging Power Snatch
15 Wall Balls
10 Hanging Power Snatch
20 Wall Balls
10 Hanging Power Snatch
Score = Total Reps
Remember: No dropping the bar unless the weights ON the barbell weigh MORE than the barbell itself!
Fitness: 75/55
Performance: 75/55
Open: Power Snatch 75/55
SKILL WOD
5 Candle Stick Rolls
10 Hip Extensions
20 Second Hollow Hold
4 Rounds
Coach’s Tip: The loading on the bar is the same today, except the Open track is coming from the ground. We are working on good cycling today and it will be a good opportunity for the Fitness and Performance tracks to push themselves and optimizing that stretch reflex. As you come out of the hang, think of it as a sling shot of energy that we can harness into our snatch or clean extension. Some people also call this a catapult. Whatever the wording, the intent is the same: utilize the stretch reflex so you can generate LOTS of power into your extension. The Skill WOD is AFTER the WOD today so you will be fatigued. Work extra hard in the candle stick rolls to build body awareness and the hip extensions and hollow holds top off the day to help with core strength!
Welcome new Covie GiGi! At foundations she crushed the Snatch from the hang so today’s workout should be a breeze for her!
We know summer is fast approaching and weekends book up FAST! So we want to be on the record with some key dates you need to know. We have some exciting events coming up, so mark those calendars! In date order:
May 29th: Memorial Day Murph 10am
Join us as we 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. There will be a potluck afterwards so plan to stick around. More details will be posted on this blog as well as the MEMORIAL DAY MURPH Facebook Event Page
June 2nd: Brovie WOD and Whiskey 6:30pm
ALRIGHT BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. to get 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, so you’ll have to hit a class before 6:30 that day or show up to bartend! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
June 9th: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only! Not to be outdone by the men, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come but RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
July 8th: Covie Ellicott City Pub Crawl @ Noon
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! We will be sending more details on drink specials and stops along the way on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
STRENGTH WOD
3 Strict Press
10 Dynamic Push ups (3 seconds down, hold the bottom position just above the ground then explode up)
1 Min Rest
5 Rounds
WOD
“Pick Her Up”
1 minute on 1 minute off
50 Clean and Jerks
Fitness: 115/75
Performance: 135/95
Open: 155/105
Coach’s Tip: The strength work here will put a great demand on your shoulders and triceps. Rest as needed, but be sure you take enough! They should feel recovered before approaching the next heavy set of 3. On the sets of 3 the weight can change, but the goal would be to find something heavy and stick with it. The Metcon will be capped at 14 minutes. That is 7-8 reps a minute, so be sure to find a load where that is attainable.
Pam seeking approval on her front rack! Looks great Pam… and Coach Eric agrees!
We know summer is fast approaching and weekends book up FAST! So we want to be on the record with some key dates you need to know. We have some exciting events coming up, so mark those calendars! In date order:
May 29th: Memorial Day Murph 10am
Join us as we 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. There will be a potluck afterwards so plan to stick around. More details will be posted on this blog as well as the MEMORIAL DAY MURPH Facebook Event Page
June 2nd: Brovie WOD and Whiskey 6:30pm
ALRIGHT BROVIES! It’s time for a bro session of barbells, booze, and bad decisions. to get 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, so you’ll have to hit a class before 6:30 that day or show up to bartend! More details will be posted on this blog as well as the BROVIE WOD AND WHISKEY Facebook Event Page.
June 9th: Swole Sisters Wine and WOD 6:30p
This one is for the Swole Sisters only! Not to be outdone by the men, the ladies’ will hit a WOD then get into some mischief with a potluck after. More details to come but RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page
July 8th: Covie Ellicott City Pub Crawl @ Noon
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! We will be sending more details on drink specials and stops along the way on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
WOD
400 M Row
40 Double Unders
30 Walking Lunges
20 Toes to Bar
4 Rounds
Fitness: 30 Sit Ups
Performance: 20 Toes to Bar
Open: 60 Double Unders/Weighted Lunge KB 35/26
Coach’s Tip: The sticking point will be the toes to bar for most people in this workout. We do not want you to do toes to bar as prescribed today unless you are proficient at them. This is not about flailing around on the bar doing everything in your power to kick your legs up, rather getting into a hollow position and following through the hips with straight legs up to the bar. Look to scale the volume or change movement to get the most out of the workout.
Here is a video from the folks at CrossFit Federal Hill.
Coach Josh sets up 10 seconds until the best part of your day… wait for it… 3-2-1- GO!
Whether you are a mother, have a mother, want to be a mother (or not)… or if you’re just a mother f#@ker, come on in! Impromptu Mother’s Day WOD going down at 10:30a Sunday during Open Gym. Sleep in and still make those brunch or lunch plans later! Open Gym will still run from 9a to Noon as always!
WOD
5 Rounds of 3 minutes of work with 30 Sec Rest between rounds.
Must complete:
15 AbMat Sit-Ups
10 Box Jumps
5 Burpees
Remaining time is filled with KB Swings (55/35).
Your score is calculated on the # of swings you can finish in each round.
Remember when jumping rope was just for fun? It still is.
Coach’s Tip: This workout is quick and dirty! After a week of some LONG workouts, this should be fast and leave you on the ground making sweat angels after. The 15 thruster should be unbroken on first first round. After that, try for at LEAST sets of five.
The look of absolute determination… or complete dread?
Alternate Rounds. You do one round then your partner does the next.
Coach’s Tip: It’s a long partner workout but there should be good rest intervals between sets. You will start fresh for each run so you want to try push a solid pace. Pick scales (distance or volume) that will allow you to do a round in or around 4 minutes.
Lots of chatter on the Cove Club FB page about partner WODs this week. No matter who you partner with, we promise you with BOTH have a great workout. Just ask Taylan...
