Blog

March 23, 2017

17.5 and Intramural Team Updates!

LAST FRIDAY NIGHT LIGHTS OF THE OPEN!

We can’t believe we’re rounding the corner to the end of the Open! The first four weeks have been nothing short of amazing and we are so excited to see what 17.5 brings.

We have lots of exciting things in the works following the Open, so while we are excited for it to end, we’re thrilled for what’s to come.

INTRAMURAL TEAM WINNERS!

This is getting ridiculous people, but the hands-down 17.4 winners this week are…

“Covies Never Say Die”

Mighty Murphin Power Lifters – 26 pts total

Covies Never Say Die – 56 pts total

Rusty Thrusters – 19 pts total

#RespectYourElders – 30 pts total

Here’s is the breakdown for each category measured:

PARTICIPATION POINTS: 25 TOTAL POSSIBLE POINTS PER TEAM

Mighty Murphin’ Power Lifters: 20 pts

Covies Never Say Die: 20 pts

Rusty Thrusters: 21 pts

#RespectYourElders: 19 pts

5 POINTS BEST TEAM SELFIE: Covies Never Say Die

Two great submissions from “Covies Never Say Die” this week. One, for it’s artistic composition, the other for the ridiculous factor. AND the fact that Angie wore that thing DURING her workout. THAT’S commitment.

5 POINTS BEST THEMED BEVERAGE: # RespectYourElders

Equipped with a variety of jello shots and a full jello fruit mold, the old people got everyone ready for life in the home. JELLO FOR EVERYONE!

5 POINTS BEST THEMED FOOD ITEM: Covies Never Say Die

Yum.

5 POINTS BEST SOCIAL MEDIA PRESENCE: Covies Never Say Die

This is getting exhausting. BUT, it was nice to see that Chelsea had some help from her teammates. Memes all around for that team!

5 POINTS BEST SPIRIT OF THE OPEN: #Respect Your Elders

Yes, the Open is about working hard, but it’s also about the fun factor. This guy comes in at 5:30am, does the workout, drinks a beer, comes back for Friday night lights and leads an EMOM at midnight. A CAKE EATING EMOM. Yes, every minute on the minute you eat a piece of cake (last week he led us in brownies). Mike’s not even officially registered for the Open but did every WOD and clearly is an MVP of Friday Night Lights. Oh, and he’s old, so #RespectYourElders drafted him.

5 POINTS MOST INSPRING PERFORMANCE BY AN INDIVIDUAL:

Covies Never Say Die

Robyn Z. destroyed this workout! She went scaled on Friday night and was the only person to get through all 55 reps of every movement AND get back to the deadlifts. AMAZING! Then, after talking to her coaches, gave the RX version a try on Sunday and crushed that too! She was one of the few women who made it off the rower to get to the wall for handstand push ups! So inspiring!

WOD

“17.5”

Stay tuned for details!

Meet Jacob H. He and Nicole joined last week and 17.4 was one of their first workouts EVER. Incredible.

]]>

March 22, 2017

Thursday, March 23rd 2017

SKILL WOD

30 Seconds on Ring Dips 30 Seconds off 30 Seconds on Push Ups 30 Seconds off

WOD

14 Box Jumps 7 Squat Clean 7 min AMRAP Fitness: 95/65 RX: 135/95 RX+: 155/105 Coach’s Tip: Go heavy on the squat cleans and ‘recover’ on your box jumps. Careful jumping… those legs will be toasty!

Corey N. crushing the row on 17.4 under the watchful eyes of Don K and Coach Chris!

]]>

March 20, 2017

Tuesday, March 21st 2017

STRENGTH WOD

5-8 Chin Ups 8 RDLS 4 Rounds

WOD

14 Slam Balls (30/20) 12 Toes to Bar 10 Burpees 10 min AMRAP Coach’s Tip: This workout is all about pacing. We are looking for consistency here (vs starting out fast and falling off a cliff). Work on controlling your heart rate and use your burpees as the “rest”. Yep, not a typo.

No one works harder than this lady. Nik puts in the effort and has made so much progress… keep up the good work!

]]>

March 19, 2017

Barbells for DAYS!

STRENGTH WOD

10 Minutes to work up to a Heavy Weight in this Complex

1 Power Clean + 2 Lunges + 1 Shoulder to Overhead

(This should be a great warm up for the workout and help you determine the appropriate weight to use)

WOD

“Barbell Bite” 21-15-9 Power Clean Front Rack Lunge Push Jerk Fitness: 95/65 RX: 115/75 RX+: 135/95 Time cap 18 minutes Coach’s Tip: This is a barbell cycling workout. You should keep the sets manageable and work to control your breathing. The load should be something you can move in sets of 5-7 pretty easily. Yes the lunges will be uneven because of the odd number… but no, your right leg will not get bigger than your left leg.

Team Jubiar!

]]>

March 18, 2017

Open Gym 9a to Noon!

OPEN GYM 9A TO NOON

Huge congrats to everyone who’s conquered 17.4! If you have done it already, please submit your score to games.crossfit.com. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. Remember, you take the bottom strip (below the dotted line) and the top stays with us! This is one of those workouts we do NOT recommend retesting due to the high volume of deadlifts and movements that put strain on your lower back. PLEASE talk to us if you are thinking of it and we can make a decision together!

If you are working on barbell skills at Open Gym, be warned that Monday’s workout will be heavy on the barbell (so maybe rethink things and take the time to work on some gymnastics or general conditioning!)

We continue to preaching virtuous movement here at the Cove, and Coach Lyndsey certainly practices what she preaches!

]]>

March 17, 2017

Saturday, March 18th 2017

OH, WHAT A NIGHT!

SO great to see so many athletes turn out and push themselves yesterday! 17.4 (or 16.4) is a taxing workout and it takes a lot of mental game to push through. WELL DONE! We were also happy to see everyone manage the loads SAFELY and with GOOD FORM!

This is one of those workouts we do NOT recommend retesting due to the high volume of deadlifts and movements that put strain on your lower back. PLEASE talk to us if you are thinking of it and we can make a decision together!

STRENGTH WOD

Back Squat Every 2 minutes for 12 minutes hit 5 Reps 70-75% same weight across WOD

15 KB Swings 15 Box Jumps 15 Burpees 4 Rounds For Time Fitness: 14/10, 35/26 RX and RX+: 20/14, 53/35

We hereby declare Phil the Mayor of The Cove…

]]>

March 16, 2017

17.4 Open Updates

BIG FRIDAY NIGHT LIGHTS!

We are looking forward to a BIG night at the Cove! Since it is St. Patrick’s Day AND week four of the Open, we’ll be dialing up our after-party. If you are not doing the Open but still want to participate in the shenanigans, please feel free to come and hang out with us. It is an awesome time and we’d love to have as many Cove members experience this part of the community (and so we can start recruiting you for next year). Remember, it is pot-luck style, so bring something to share!

If you are on an intramural team, remember… 5 extra points to the athlete who brings in the best themed potluck dish and 5 points for best drink!

INTRAMURAL TEAM WINNERS!

Drumroll please!

17.3 WEEK WINNERS ARE…. “Covies Never Say Die”

It was almost a sweep this week, with Covies Never Say Die racking up more than a few categories. With one more week left in the Open, we expect the other teams will dial things up!!!!

Mighty Murphin Power Lifters – 26 pts total

Covies Never Say Die – 36 pts total

Rusty Thrusters – 19 pts total

#RespectYourElders – 20 pts total

Here’s is the breakdown for each category measured:

PARTICIPATION POINTS: 25 TOTAL POSSIBLE POINTS PER TEAM

Mighty Murphin’ Power Lifters: 21 pts

Covies Never Say Die: 21 pts

Rusty Thrusters: 19 pts

#RespectYourElders: 20pts

5 POINTS BEST TEAM SELFIE: Covies Never Say Die

With this caption, there was no way they could lose: “Suz and I did today’s WOD at the gym in the retirement community my parents live in today. Marina, I think we found some of your #respectyourelders teammates here prepping for 17.3… I would say that #coviesneversaydie, but I’m afraid to use that phrase around these folks!”

5 POINTS BEST TEAM PHOTO: The Mighty Murphin Power Lifters!

Yes, the kids finally got their act together!!

5 POINTS BEST SOCIAL MEDIA PRESENCE: Covies Never Say Die

Once again, Covies Never Say Die win the prize. Too easy…

5 POINTS MOST INSPRING PERFORMANCE BY AN INDIVIDUAL: Covies Never Die

For those of you who stuck around deep into the Friday Night Heats, you had the privilege of watching Kyle Murphy get TWO HUNDRED AND FIFTEEN REPS in the men’s scaled divison. For those of us who bowed out at the 8 minute mark exhausted, imagine doing that for 24 minutes?! AND after all that work he hit his one rep max MORE than once to finish the workout with our best male score of the day. Amazing. And as a barbell club graduate, Coach John couldn’t be more proud (see below)!

WOD

“17.4 is 16.4”

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups

VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Teenagers 14-15: Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Teenagers 14-15:

Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Masters 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

Kyle M. getting a LOT of work done and taking home the points for Covies Never Say Die…

]]>

March 15, 2017

"Make me a WODFather" Tournament

REMINDER: EPIC FRIDAY NIGHT LIGHTS THIS WEEK! If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! TOURNAMENT TIME! CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY LAST CHANCE to sign up for the “Make Me a WODFather” Tournament! The winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!

Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?

To join just use the following link BEFORE TIP OFF THURSDAY to the MAKE ME A GODFATHER BRACKET

STRENGTH WOD

Push Press 5/5/5/5 (build up in load)Take 60% of your 5 Rep max and hit one max effort set WOD

40 1 Arm DB Shoulder to Overhead (20 per arm) 30 Slam Balls 20 Toes to Bar 2 Rounds Coach’s Tip:Go as heavy as possible on the DB. You should be getting 5 per arm before switching. Focus on core position and standing up each rep.

Friday Night Lights Shenanigans. Get Ready!

]]>

March 13, 2017

Tournament Time, Friday Night Lights and Weather Updates!

WEATHER UPDATE: 5:30 and 6:30 AM CLASSES ARE CANCELED. FIRST CLASS WILL BE AT 9:30 AM WITH KID COVERAGE NOW FOR THE NOON CLASS INSTEAD OF THE 9:30

WEATHER UPDATES

Stay tuned to this page and our FB page for weather updates. We do our very best to stay open but the safety of our coaches and athletes is our number one priority. If the weather permits us to be here, we will be! Right now, Coach Maria is relocating herself to Columbia from Catonsville to be closer so she can open bright and early for the am classes. If all goes as plans, we’ll maintain a normal schedule tomorrow! But just because we are here doesn’t mean YOU should be. Be safe and only drive if you and your car can handle the conditions!

FRIDAY NIGHT LIGHTS! If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! For the old folks I’m thinking something like “Ensure Coladas”? #RespectYourElders

TOURNAMENT TIME! CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!

Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?

To join just use the following link to the MAKE ME A WODFATHER BRACKET

“Check in” for Charity at the Cove!

Keep checking in!!! Great to see so many of you supporting a great cause, but let’s dial it up this week! As many of you know our very own Nassim E. has started the Run,Row,Ride: Go the Distance Charity Foundation supporting the kids from the “Community of Strength Project“. It is started with her new found obsession with rowing, but also based on her desire to give back to those in need. The goal is to run, row or ride massive distances (we are talking in the millions of meters!) in hopes of raising money for the youth of Baltimore.

The Community of Strength is a charity launched by the WODfather himself, Geo Rockwell, that “empowers at-risk youth through CrossFit and provides mentorship and guidance to prepare them for life after high school”. It has been an amazing and positive force for a number of youth in downtown Baltimore and Nassim has decided to take this to the next level. Partnering with Baltimore City Community College the Run,Row,Ride: Go the Distance foundation looks to provide mentorship and education support upon graduating high school. Just $264 will help a Community of Strength Project student athlete pay for a three-credit course at Baltimore City Community College, such as English 101. Such a small contribution can make a big difference in someones life.

The program athletes are so inspiring and we at the Cove would love to support Nassim and her other fellow Covie exercisers (Corey N, Meridith N, Terry S, Reza, Katie R. and Keith O). For the month of March we are going to start a “check-in for charity” drive. Each time you come to the Cove we would encourage you to check in via Facebook and mention that you are here to support Run,Row,Ride: Go the Distance. We will contribute 10 cents for each check in — and more importantly we will be spreading the word to the larger Maryland community about this great cause. Of course you are ALSO welcome to join the cause and row for dollars! Each one of the above athletes has set up their own fundraising page and we hope to collectively make a huge different in these kids’ lives.

So, come on in… and then “check in” and let’s make a difference!

WOD

“Diddy Kong” 5 Rounds of 40: seconds on 20: seconds off Pull Ups Deadlifts Burpee Box Jumps Cals on the Erg Fitness: 185/125 RX: 225/155 RX+: 225/155 (chest to bar) Coach’s Tip: No strength or skill today. The coach will spend plenty of time warming you up and coaching you through the four movements above. It will also allow you to focus on one thing today. Put all your energy and effort into that. Use the 20 seconds as a transition period. That means for the whole 4o seconds you should be pushing hard. Attack each station and actively think about recovery and breathing as you use your full 20 seconds to transition to the next station.

Kevin and Josh gear up for synchronized Snatches in 17.3!

]]>

March 13, 2017

Tournament Time!

TOURNAMENT TIME!

CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY After passing the halfway mark of the Open, it’s time to add yet another ‘tournament’ to your radar! Yes, we are doing our very own NCAA March Madness pool. But unlike any of those other pools when you win boring prices like cash (I mean, SNOOZE!), at the Cove the winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!

Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?

To join just use the following link to the MAKE ME A WODFATHER BRACKET

“Check in” for Charity at the Cove!

So, come on in… and then “check in” and let’s make a difference!

STRENGTH WOD

20 Second Hollow Hold 20 Seconds of Flutter Kicks 12 Heavy Russian KB Swings Rest 1 minute 3 Rounds

WOD

5 Power Cleans 30 Air Squats 5 Rounds Fitness: 115/75 RX: 155/105 RX+: 185/125 13 min Time Cap Coach’s Tip: We want to you to challenge yourself on the barbell today, so if you need to go quick singles out of the gate, go for it! While the air squats would normally be your ‘rest’, your legs will get quickly fatigued from the Cleans, so they might feel extra challenging today. Keep a steady pace and just be consistent on them!

Meet our newest member Sharde! She finished foundations on Thursday and hit 17.3 on Friday night. Give her a fist bump and a warm Cove welcome when you see her!

]]>

Site by: MariaVida Creative