Blog

April 28, 2017

Toy time!

TIME TO PLAY!

Today should be a super fun workout where we get to touch lots of ‘toys’ at the gym. Today is not the day to learn a new skill, per se, it’s a time to work on the technique and getting more efficient at the ones you are already developing. For example, if you have never done GHDs in a Metcon, today is certainly not the day to try them (sets of 15 will crush your core if you are not used to training on this implement). Rather, work on your sit ups and swinging your arms to build more momentum. And we don’t want to see people flailing around on the ropes during the WOD. Feel free to play around on the warmup, but if ropes are new to you, stick with the sled pull today for the workout itself. Pending class sizes you may have to wait for a rope or a sled, but remember, this isn’t about breaking a world record time, it’s about technique and having FUN!

WELCOME FED HILL!

CrossFit Federal Hill is closed for the Level 1 Cert Course this weekend, so we are opening the doors to their athletes to join in the fun. If you see a new face (or even a familiar one from a prior visit), give a fist pump or high five. They’re used to that. #noplacelikecove

WOD

1 Rope Climb

20 1 Arm DB Snatches (alternating arms)

30 Sit Ups

50 Double Unders

4 Rounds

Fitness: 35/20/Seated Sled Pull

RX: 50/35

RX+: 50/35/15 GHDs/2 Ring Muscle Ups

Coach’s Tip: The legs get a break from yesterdays thrusters, but the forearms will be feeling this one! While the clock will be running, use this as an opportunity to work on really solid form on the Snatches. You’ll be doing 80 snatches total and if you recall 17.1, having a good tight core and a flat back is key to feeling great the next day!

If you haven’t met Shelby S. yet, you’re missing out. She comes off as super sweet, but she’s a beast in sheep’s clothing! Here she is crushing the Push Press…

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April 27, 2017

Running and grilling at the Cove!

FUN FRIDAY AT THE COVE!

It’s supposed to be a beautiful day, so let’s take advantage of it! We’ll be heading outside with some running during the workout, so we’ll definitely enjoy the taste of summer today. In addition, we plan to pull the grill out during the day tomorrow so if you’re heading to the Noon class or want to come by after for some lunch, come on over! Bring your lunch or feel free to throw something on the grill. We’ll have some burgers and you’re welcome to those (as long as supplies last!).

PARTNER WOD

Partner 1: Max Toes to Bar

Partner 2: 200 M Run

12 min AMRAP

Rest 2 minutes

Partner 1: Max Thrusters

Partner 2: 200 M Row

12 min AMRAP

Coach’s Tip: Partners will switch on and off every time someone gets back from the run or done the row. There must be a high five during every transition (don’t make us “no rep” you on that one!).

Regular 5:30am early bird Mike D. showed up for a 5:30PM class! We think this guy is running an Australia time…

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April 26, 2017

Scaling to my goals

Scaling to my goals

We have had lots of positive comments regarding our recent changes to creating three different programming tracks depending on your goals. A question we have been getting is some athletes desire to be the “open track or performance” but have not feeling comfortable with the weights or movements in the that track. They want to get there and aren’t sure how to approach workouts. To answer this question we want to step back and look at the purpose of these different tracks. Each track is based upon your goals which leads us to different workout designs to help you achieve those goals Each workout we establish standards in weights, volume, movements, and time appropriate for each track. It’s a recipe but sometimes you need to alter it to your taste. Today’s workout is a great example of how we might alter the workout based around your goals. If Handstand pushups is gymnastics movement you haven’t really developed yet and your goals have you in the Open or Performance track you should look to scale that portion of the workout to help you develop handstand pushups. It could be wall walks, pike push ups off of a box, or handstand holds. Each of these scales represents a progression that would lead you closer to your goal of this high skill gymnastics movements. For the metcon of 10 hang cleans at 135/95 for ten reps is too heavy a load for a lot of people and would blunt the metabolic focus of this workout. For that athlete scaling to a more appropriate weight for them would not only help them build strength in this movement but also allow them to get the intended cardio-vascular stimulus of the workout. If you notice in the coaches tip this workout is supposed to be a series of high intensity with some short rest time. We would have that athlete find a weight that would allow them to do 10 unbroken cleans fresh. The three tracks of fitness, performance, and open are guideposts to you achieve your goals. It does not mean that you have to do them exactly as written in Wodify. Scaling workouts is alive and well at the Cove and please look to your coaches to help you tweak the workout so that they work best for you.

WOD

20 Seconds on the Assault Bike

10 Hanging Power Cleans

8 Handstand Push ups

30 Seconds rest

5 Rounds

15 Minute Time Cap

Fitness: 95/65 Strict Seated DB Press

Performance: 115/75

Open: 135/95 (deficit- 25’s for men/10’s for ladies)

SKILL WOD

20 Seconds at each station for 6 minutes

Hollow Hold

Flutter Kicks

Rest

Coach’s Tip: We have a time domain on the Assault bike today. 20 Seconds is a sprint pace, but not all out. Although we are not going to set a calorie target for the workout we still want you to work hard.

Brittany not only looking strong but also demonstrating great mobility.

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April 24, 2017

Fitness Survey – Would love your help!

FITNESS SURVEY

If you have a few minutes it would be really amazing if you could click the link below and fill out a quick survey regarding all things fitness to help with some market research for a friend of ours ‘in the biz’. This has NOTHING to do with the Cove specifically, but we know how opinionated this group can be (in a good way!) so we could help them out. Feel free to pass along to friends who participate in any form of fitness even if they are not a member at an affiliate. There is even a section for gym owners specifically so please pass along to any of those great people as well! We know they appreciate the most honest and objective feedback possible to drive better results. SO THANKS IN ADVANCE FOR YOUR CANDIDNESS! FitnessMarketResearch

STRENGTH WOD

6- 1 Arm DB Strict Press (6 each arm)

30 Second High Plank Hold

5 Rnds

WOD

5 Pull Ups

10 Push Press

25 Air Squats

10 min AMRAP

Fitness: 45/35

RX: 95/65

Open/RX+: 105/70 Chest to Bar

Coach’s Tip: The strength WOD continues to develop our strength for the Strict Press. The workout should be fast so make sure you have a weight you can hit ten in a row on the push press. If you don’t have pull ups we strongly encourage you to use negatives as a scale today! Be sure to scale the volume as necessary as these can be hard on the biceps.

In awe of this woman and her progress. Cristi S. ‘graduated’ to an 18″ last week and there’s no turning back now!

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April 23, 2017

#noplacelikecove

#noplacelikecove

We could go on and on about this community, but we were just blown away by the recent events at the Cove that were entirely ATHLETE DRIVEN. Last weekend, Dan B. offered to bring in a brisket and wowed the crowed with his mad grill skill. Brent L. hosted impromptu happy hours (and footed the bill!). And this past weekend, Liz B. organized an incredible baby “shower” to honor our moms-to-be. This team effort included Chelsea L. and Coach Maria helping to plan it, Angela D. and Vanessa H. on board for set up and Ada, Alyissa and Vanessa taking shifts in the kids’ room to ensure the parents could partake worry-free. Not to mention the many athletes who came out, strapped on that medball and did a ‘sympathy WOD’ to honor these pregnant ladies! There is a culture that lives inside (and outside!) these walls that is so much bigger and better that we could have imagined. We are beyond grateful for all you. #noplacelikecove.

Oh, and here’s what the moms received in their ‘swag bags’! Awesomeness!

STRENGTH WOD

For 10 minutes:

Even: 8 Bent Over KB or Dumbell Row (weight in both hands)

Odd: 8 Barbell Floor Press

WOD

6 Burpees

8 Box Jumps

10 Slam Balls

10 Rounds for Time

Coach’s Tip: The skill work is to help with overall shoulder health and increase our pressing strength. Each round in the workout should be well under 2 minutes. The volume is high but the rounds should be quick. If you see your first round took more than 1:45, consider cutting the number of rounds or doing fewer reps per round. Lots of easy ways to scale this one!

In the spirit of babies… a Sesame street lyric to accurately capture this photo: “Which one of these is not like the others? Which of of these is not the same?”

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April 21, 2017

Lindsey's NCAA Tourney Win WOD!

LINDSEY B’S TOURNEY WIN WOD!

As most of you know, we did the NCAA Cove Tournament Bracket and the “prize” for the winner was to be able to program their own WOD for the entire gym. After spending weeks researching teams, odds and past performance (and rumor is she went to Vegas to talk to ‘the sharps’) and the hard work paid off for her!

Men, it’s time to pay attention to this “sports thing”. For the last two years it has been a female who’s won (Kim M. last year) so let’s step it up for next year! And for 2017 its a huge congratulations to Lindsey B.

So, if you know Lindsey, you know she’s quite nice. And stunning. A new mom and loving wife. I mean, some would look at this photo and even call her angelic. DO NOT LET ANY OF THIS FOOL YOU. In inside this ‘angel’ lies a devil who wants nothing more than to test our limits and leave you on the ground gasping for breath. Even Geo isn’t even this mean.

LINDSEY’S TOURNEY WIN WOD

30 Box Jumps

90 Double Unders

30 Clean and Jerks

90 Double Unders

30 Wall Balls

90 Double Unders

Fitness: 95/65/180 Singles/20″/18″Box/14/10 Ball

RX and +: 135/95/24″/20″Box/20/14 Ball

Coach’s Tip: Coach Marina hit this workout on Thursday and posted a (albeit blurry) video of her doing it. If you missed it, you can find it here. And here’s her perspective: The key is to KEEP moving. This is an incredible demanding workout from a cardio perspective and if you are not proficient at doubles, you will enjoy some time in the pain cave. Go easy on the box jump to start (think of it more of a warm up movement to get your hips open/explosiveness and swing those arms to loosen the shoulders). I would strongly advise NOT rebounding off the box (not only to save your calves for jumping, but to control your heart rate). If you get your heart rate too high too early, you’ll be in trouble. 90 is a big set for double unders, so even if you are a doubles whiz, I would think about breaking them up into three sets of 30 to manage your breath (as the 20 seconds you will gain by going unbroken will mean MORE than that as you try to catch your breath for the Cleans). I didn’t figure that one out until the last round! Steady on the bar (I did quick singles but wish I had moved a bit faster), then back to the rope and wall balls. I went unbroken on the wall balls b/c a) I love them and b) I saw the light at the end of the tunnel, but if you need to conserve energy for the last set of doubles, hit three quick sets of ten! Lastly, if you have doubles at ALL, do them. Just scale the volume. Once you go doubles you never go back! Good luck. And F-U Lindsey 😉

One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today). Each round should take around 1:00 to 1:30. If find you are over 1:30 per round then definitely scale down the reps! Transitions should be quick so each person can get 4-6 rounds in. The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken. Sets of 3 is not the stimulus we are looking for today!

Coach John warms up an awesome group of athletes for squat cleans…

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April 20, 2017

Partner WOD Today!

PARTNER WOD

12 Slam Balls

12 Burpees

12 min AMRAP

Rest 4 minutes

12 Cals

12 Deadlifts

12 min AMRAP

Fitness: 135/95/Rower/20/15 slam ball

RX: 155/105/Assault Bike/30/20 slam ball

RX+: 185/125/Assault Bike/30/20 slam ball

Coach’s Tip: One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today). Each round should take around 1:00 to 1:30. If find you are over 1:30 per round then definitely scale down the reps! Transitions should be quick so each person can get 4-6 rounds in. The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken. Sets of 3 is not the stimulus we are looking for today!

Coach John warms up an awesome group of athletes for squat cleans…

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April 19, 2017

Reminder: Sunday "Future CrossFitter" WOD!

REMINDER: “FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!

Ever stare in awe at one of our pregnant athletes as they CRUSH the WOD next to you? Not only are these women simply amazing, they’ve been toughing it out by WOD-ing “for two” AND still making gains through their pregnancies. We’re excited to honor Amanda, Colleen, Holly, and Zipporah with a “Future CrossFitter” celebration, Cove style. ALL Cove athletes are invited, including the guys. In fact, we want our men to get a sense of what it’s like to workout while pregnant and show their solidarity by doing the WOD with a med ball strapped to their belly! And don’t worry about spilling the beans—the mamas know about the fun!

THE DETAILS:

Sunday, April 23, Noon – 2pm

We’ll WOD first, and feast later

There will be kids room coverage during the actual WOD, so we’ll run a few heats of the WOD

(if you want to take a shift in the kid’s room while you’re not WODing, let Liz B. know)

And RSVP if you can… the Facebook event is here!

STRENGTH WOD

5 Back Squats @70-80%

1 Heavy Sled Drag

4 Rounds

WOD

12 Power Snatch

35 Double Unders

9 min AMRAP

Fitness: 45/35 (70 Single Unders)

RX: 75/55

RX+: 95/65

Coach’s Tip: The strength portion is not a race. Take your time, go heavy on the sled and no need to ‘run’ with it. There should be rest (as we are building strength) so don’t rush through the movements. If you’ve been doing the Open for years, the Snatch/Double Under combination will feel VERY familiar (14.1 was a repeat workout from 2011 – the first workout (11.1) in the first ever CrossFit Open and was a 10 min AMRAP of 30 Doubles and 15 Snatches at 75/55). We’re looking for big sets on the snatches, so if you are out of the gate with singles or even sets of three, you’re WAY too heavy. Try to relax on the doubles and get right back to the bar. Today’s challenge will be differentiating MUSCULAR fatigue vs. CARDIO fatigue. Even though you may be winded off the rope, you should be able to grab that bar and at least bang out a few reps, THEN rest!

Ever wonder what happens between morning classes? Bubble WODs!

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April 17, 2017

Future CrossFitter WOD and Potluck on Sunday!

“FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!

THE DETAILS:

Sunday, April 23, Noon – 2pm

We’ll WOD first, and feast later

There will be kids room coverage during the actual WOD, so we’ll run a few heats of the WOD

(if you want to take a shift in the kid’s room while you’re not WODing, let Liz B. know)

And RSVP if you can… the Facebook event is here!

WOD

Every 6 minutes for 30 minutes

400 M Run

200 M Row

10 Squat Cleans

Fitness: 95/65 10 Front Squats

RX (performance): 115/75

RX+ (open): 135/95

Coach’s Tip: We often talk about “training days” vs. “game days” and today is a great example of what we mean by a “training day”. Sure, when the clock ticks down “Three, Two, One, GO!” it’s hard not to make the workout about speed. While training that ‘speed’ on gameday does have it’s positives , today is meant to be training for form and technique. We’ve set a 6 minute cap per round (a generous time cap) and you should be finishing in 5 minutes or less. The focus should be a consistent pace where you are paying attention to breathing and form on the run, good position on the row, and technique on the squat clean.

Zipporah continues to “WOD for two” and Brooke can’t wait to meet her new kids’ room customer!

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April 16, 2017

Nutrition Challenge starts this week!

LAST CHANCE TO SIGN UP FOR THE NUTRITION CHALLENGE!

If you are still interested in signing up, please do so! The “Spring Into Summer Nutrition Challenge” Kick Off Meeting will be held on Wednesday, April 19^th at 7pm and we’ve got an amazing and motivated group participating! It’s not to late to get you jump-started on a path to great nutrition. As reminder, it is a month-long clean eating Challenge for $100. We will give you all the do’s and don’ts, provide ongoing support and also administer pre and post InBody scans! The scans alone cost almost $100 and you can sign up here:

Spring into Summer Nutrition Challenge Sign Up

This kick off meeting will be roughly an hour in length. If you can’t make it, we can certainly brief you on what we covered and get you all the handouts and materials you’ll need. And remember, the Challenge will officially kick off on Monday April 24^th concluding on Saturday May 20^th.

If you have already signed up for the Challenge, you’ll need to also sign up for the body scan (below is a link to schedule for your initial body scan). You are not to eat, drink or workout for 2 hours prior the scan. In the coming week we will also have a schedule to book your post scan.

InBody Scan Schedule Sign Up Link

STRENGTH WOD

Strict Press 5/5/5/5/5

WOD

As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

“Mini Jack”

10 Push Press

10 KB Swings

10 Box Jumps

10 min AMRAP

Fitness: 95/65 (35/26)

RX and RX+: 115/75 (53/35)

Coach’s Tip: This is a re-test for February 6th. The push presses will get heavy, so resist the urge to jerk the bar. Just like in the strength section, manage your breathing, keep a tight stomach and glutes! The box jumps are your chance to rest your shoulders so swing those arms and work on soft landings.

Jo Alviar won this year’s “Best WOD Face” award at the Anniversary Bash. Once again, he does not disappoint!

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