Blog

February 4, 2017

2.5.17 Double Under Clinic at the CrossFit Cove

OPEN GYM 9a to NOON AND DOUBLE UNDER CLINIC @ NOON! With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session SUNDAY AT NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!

RSVP FOR THE ANNIVERSARY BASH (2/18!) We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE What do you do when your teammate is pushing to the limits and on the verge of puking? Have a snack, of course…

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February 3, 2017

2.4.17 Two Year Anniversary TWO WEEKS AWAY!

DOUBLE UNDER CLINIC SUNDAY AT NOON! With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session THIS SUNDAY at NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!

Had some technical difficulties with the video last night, so wanted to repost as we think this is extremely important for everyone to see! We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift. We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack. But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.

There are two main ways we want you to approach your heavy back squats. One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards. We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!

Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly. As we continue to squat heavy, we will be practicing the ‘bail’ in class. And if you ever need help learning (or need a spotter!) just ask us for help!

STRENGTH WOD

Push Press 3/3/3/3/3 WOD

10 Push Press (coming off the ground) 25 M Walking Lunge (no load) 30 Double Unders 25 M Walking Lunge (no load) 5 Rounds Fitness: 75/55 RX: 95/65 RX+: 115/75 (50 doubles) Coach’s Tip: You’ll start at your barbell (by the rowers/bikes) and you’ll put your rope by the kids’ room/wodify area. At 3..2…1 go, you will hit 10 push press then lunge down to your rope and hit the doubles. You’ll then lunge back to your bar. That is ONE round. Then you’ll start round 2 with your next set of push presses. Remember you CANNOT drop the bar from overhead if the WEIGHT ON THE BAR IS LESS THAN THE BAR ITSELF! Bring the bar to your waist and then drop from there. It should be a load you can do all ten reps unbroken!

Is Sean re-enacting his wedding proposal? Or just deep in the lunge pain cave?!

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February 2, 2017

2.3.17 How to bail on a back squat

We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift. We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack. But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.

FRESH START STRENGTH WOD

Find a heavy 3-rep Hanging Power Snatch

PARTNER WOD

In Teams of Two:

7 Cals on the Assault Bike

7 Hang Power Snatch

7 Slam Balls

14 Min AMRAP

Fitness: 35

RX: 55

COVE SKILL WOD

1 Minute of Shoulder Distraction with a band (30 seconds per side) 5 I’s, Y’s and T’s 1 Minute Couch Stretch (30 seconds per side) 3 Rounds

COVE “THREESOME” WOD

In teams of THREE: 10 Cals on the Assault Bike 10 Power Snatch 10 Slam Balls 24 min AMRAP Follow the leader style. One person completes a full round while the others rest. Can be done in teams of two follow the rep scheme 7, 7,7. Fitness: 75/55 RX and RX+: 95/65 Coach’s Tip: This workout should be performed “follow the leader” style. One person completes a full round while the others rest. Can be done in teams of two but should follow the rep scheme 7, 7,7. The goal here is to go HARD when you’re up. We are striving to tax our anaerobic energy systems. It’s about achieving a high power output in a short time domain.

Nik and Coach John working on a virtuous dip for the push jerk!

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February 1, 2017

2.2.17 Anniversary Party Two Weeks Away!

ANNIVERSARY PARTY IN TWO WEEKS & THE OPEN IS IN THREE WEEKS!!!!

Saturday February 18th will be our 2-Year Anniversary Bash! It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??). This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night. PLEASE RSVP ON THE EVENT PAGE HERE

Register for the CrossFit Open NOW!!!

So far we have 35 athletes registered with three weeks to go! For context, last year we had over 60 people sign up, so let’s get going people! Here’s the list of your fellow athletes that have already signed up. We love that there so many ‘first timers’ here AND many are new to this CrossFit thing!

The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

STRENGTH WOD

MU- 20 Second Ring Support + 6-8 Ring Dips Pull ups- 5 Strict Pull ups with a 3 second pause at the top + 30 second high plank hold Toes to Bar- 7 Straight leg kipping toes to bar + 5 superman to hollow rolls 4 Rounds

COVE WOD

11 Front Squats 13 Burpees 15 Box Jumps Rest 1 minute 4 Rounds Fitness: 75/55 RX: 95/65 RX+: 115/75 Coach’s Tip: The front squats should be unbroken and work to make each round a sprint. Your legs will feel wonky from the burpees and squats so please hit every rep on the box with intention and care!

Karl G. looking strong overhead!

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January 30, 2017

1.31.17 Register for the CrossFit Open

UPCOMING EVENTS!

Register for the CrossFit Open NOW!!!

So far we have 18 athletes registered, so let’s get going people! For context, last year we had over 60 people sign up! As a reminder, The CrossFit Open starts on FEBRUARY 23rd and signups are now live. If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games. And yes, we are hoping for 100% participation!

Wait? What? You want us ALL to do it? YES! Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.” To that our response would be… “you’ve completely missed the point of the Open”.

STRENGTH WOD

Back Squat 3 Reps every 2 minutes for 12 minutes (increase load with each set)

COVE WOD

Every 4 minutes for 16 minutes 10 Hanging Power Cleans 20 Sit Ups 400/350 M Row Fitness: 95/65 RX: 115/75 RX+: 135/95 Score = Slowest round Coach’s Tip: The faster you go, the more rest you get, but be careful not to go balls to the wall and burn out after the first round! Your score is your SLOWEST round, so pick a pace (and a weight) you think you can move consistently for four rounds!

Coach John PUSH JERKED some really heavy weight at the Battle of Baltimore!

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January 29, 2017

1.30.17 Expanding the class schedule

4:30 PM CLASS NOW ON WEDNESDAYS!

We are happy to announce we are adding another class time on Wednesdays at 4:30! We want to provide the best experience for each and every one of you and adding a class will allow us to keep the average evening class sizes smaller. We have also had people tell us they love open gym time to work on skills or make up past METCONs so, as always, you are welcome to come in and do your own thing during class times. BUT we also ask you be respectful of class equipment/space needs and try not to drop barbells while the coach is instructing. If Thursday attendance rises over time, we will consider adding a Thursday 4:30pm, but for now, that will remain as Open Gym time. You might see some new toys arriving this week too… it’s an exciting time for the Cove for sure!

FRESH START SKILL

6 I’s Ys and T’s

8 Good Mornings

3 Rounds

FRESH START WOD

5 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

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. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!

COVE STRENGTH WOD

30 Seconds Bench OH Stretch 20 Seconds Hollow Hold Bottoms up KB Carry 50 M (25 M per hand) 4 Rounds WOD

**3 Muscle ups/5 Pull ups or 5 Toes to Bar** 10 KB Swings 15 Wall Balls 10 min AMRAP Fitness: 35/26 RX: 53/35 RX+: 70/53 Coach’s Tip: Today we will use our skills from our gymnastics cycle in a workout. If you can not do your skill or you start to fail half way through then pick a progression from the past weeks that you need to work on.

Bad Ass Mother Thrusters about kick ass at the Battle of Baltimore early Saturday…

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January 27, 2017

1.28.17 Good Luck Battle of Baltimore Competitors!

GOOD LUCK TO OUR COVE ATHLETES AT THE BATTLE OF BALTIMORE!

Looking for something to do this weekend? Come watch your fellow Cove Athletes compete at the BATTLE OF BALTIMORE at CrossFit Federal Hill! Our very own WODFather, Geo Rockwell, has planned some spicy and challenging WODS for all of the athletes and it should be a great day! It is a three man (or woman) team format and we have EIGHTEEN athletes competing in both the scaled and RX divisions! Three workouts and three mini “floater” WODs to complete the day. Make sure to wish the following teams luck: Maria A/Lyndsey C/Christen V – Women’s RX Liz B/Angela D/Brianna S – Women’s Scaled Allie B/Julie J/Katie R – Women’s Scaled John C/Holden H/Josh H – Men’s RX Charles W/Steve M/Mike C – Men’s RX Kyle M/Willam S/Scott W – Men’s Scaled

There is likely a nominal charge at the door and all are welcome. Come and show your support! And if you can’t come, send those good Cove vibes our way and follow our progress on the Cove Club FB page!

STRENGTH WOD

10 Scap Push ups 15 Banded Pull A parts 1 Minute of Overhead Bench Stretch (DEMO HERE) 3 Rounds WOD

1 min of Rowing

1 min of Sit Ups

1 min of KB Swings

4 Rounds

Fx: 35/26

RX: 53/35

RX+: 70/53

Coach’s Tip: Approach this as you would “Fight Gone Bad” or any WOD where quick transitions matter. You don’t want to ‘gamify’ the workout just to get a good score (we want you to do your best at EACH station) but if you are slower on the rower (as an example), you might want to unstrap yourself a few seconds early so you are ready to go on the ab mat at the top of the next minute! This is a sprint workout, so go hard in those three minutes!

Jazz hands!

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January 26, 2017

1.26.17 Good Luck Battle of Baltimore Athletes!

GOOD LUCK TO OUR COVE ATHLETES AT THE BATTLE OF BALTIMORE!

Looking for something to do this weekend? Come watch your fellow Cove Athletes compete at the BATTLE OF BALTIMORE at CrossFit Federal Hill! Our very own WODFather, Geo Rockwell, has planned some spicy and challenging WODS for all of the athletes and it should be a great day! It is a three man (or woman) team format and we have EIGHTEEN athletes competing in both the scaled and RX divisions! Three workouts and three mini “floater” WODs to complete the day. Make sure to wish the following teams luck: Maria A/Lyndsey C/Christen V – Women’s RX Liz B/Angela D/Brianna S – Women’s Scaled Simone N/Julie J/Katie R – Women’s Scaled John C/Holden H/Josh H – Men’s RX Charles W/Steve M/Mike C – Men’s RX Kyle M/Willam S/Scott W – Men’s Scaled

FRESH START STRENGTH WOD

Overhead Squat Work up to a heavy 3-Rep set

WOD

10 Min AMRAP 10 OHS 30 Double Unders (or 60 Singles) 10 min AMRAP Add one OHS rep every round. Score = total number of OHS. Fitness: 45/35 RX: 75/55 RX+: 95/65 If you are proficient on the rope, you should hit a high number of Overhead Squats by the end of this METCON. If the coach sees you drifting into a bad position, they WILL ask you to drop the bar! The way the workout works is Round 1 will be 10 OHS and 30 DUs (or 60 singles). Round 2 would be 11 OHS and 30 DUs (or 60 singles). Then 12/30, 13/30, etc. etc. until 10 minutes runs out!

COVE PARTNER WOD

50 Burpees 100 Deadlifts 500 M Farmers Carry (must be completed in 50 M Segments) 100 Jumping Lunges 50 Burpees -For Time- Fitness: 185/125, 35/26 RX: 215/135, 53/35 RX+:225/155, 70/53

Coach’s Tip: Divide work up however you want. As always, never go to failure on any movement as moderate sets should be enough to let you recover while your partner works. Good positioning is key on the farmer’s carries; do NOT sacrifice form for speed!

A throwback to last year’s Battle of Baltimore… podium!

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January 25, 2017

1.26.17 The CrossFit Open Is Coming

THE OPEN STARTS FEB 23RD: REGISTER NOW!

Here’s why you MUST SIGN UP NOW!:

Top Ten Reasons to Do the CrossFit Open

1. There will be lots of “firsts” here at the Cove. It may be your first time doing a competition or getting judged on your reps; or maybe you lift something or do a movement you didn’t think possible for the first time. Anything is possible at the Open.

2. You push hard in your workouts but it’s nothing like an Open workout with everyone around you cheering. The energy is electric.

3. The Open is a world-wide competition. It’s something you can share with your friends and family that compete at another box and you can see how you stack up to the WORLD, not just our WhiteBoard.

4. It’s a chance for you to meet the rest of the gym. Who are those crazy people that wake up for the 5:30 AM class? What about the nooners and guy or gal you always chase on the WhiteBoard.

5. There is a scaled division, you don’t don’t need to be “elite” to participate. You can do it even if you are just starting in the CrossFit world.

6. Trash talk -it’s not just for basketball (says Coach Brian).

7. You will learn what you are good at and bad at – you might struggle with Workout 1 with deadlifts but kill Workout 2 with burpees. Who knew you were a ninja at burpees!?

8. It will challenge you and challenges are good.

9. When you watch/judge another member you will learn more than you thought about what good movement looks like.

10. You will be inspired by others and you might inspire someone else.

Just so everyone is aware, there is a $20 charge for doing the Open that goes to CrossFit HQ. It’s annoying but well worth it. Every bit of global data is tracked and you can sort your scores with a variety of filters. It’s ADDICTING! Again, we are aiming for 100 percent participation for this event. The more people involved the greater the experience is!

SKILL WOD

MU- 5 Slow-banded ring trace (keep rings in super tight and close to the body) + Max Ring Dips Pull Ups- 5 Strict Tempo Pull Ups (explode to the top then slowly lower) + Max Bent over barbell row (pick a load you can do 10+ reps with every time) Toes to Bar- 7 Kipping knees to stomach (keep feet and knees together the whole time) + Max time in hollow rock position)

COVE WOD

10 Min AMRAP 10 OHS 30 Double Unders 10 min AMRAP Add one OHS rep every round. Score = total number of OHS. Fitness: 45/35 RX: 75/55 RX+: 95/65 Coach’s Tip: If you are proficient on the rope, you should hit a high number of Overhead Squats by the end of this METCON. If the coach sees you drifting into a bad position, they WILL ask you to drop the bar! The way the workout works is Round 1 will be 10 OHS and 30 DUs (or 60 singles). Round 2 would be 11 OHS and 30 DUs (or 60 singles). Then 12/30, 13/30, etc. etc. until 10 minutes runs out!

Chelsea looks like she’s actually enjoying those burpees!

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January 23, 2017

Tuesday, January 24th 2017

WOD

3 Squat Cleans 12 Sit ups 5 Rounds Rest 5 minutes 4 Power Cleans 12 Box Jumps 5 Rounds Rest 5 minutes 5 Hanging Power Cleans 12 Wall Balls 5 Rounds Fitness: 95/65 RX: 155/105 RX+: 165/110 Coach’s Tip: The loading on the barbell should be moderate to heavy. With the rest, this should not take longer than 30 minutes. Think of it as three mini-METCONS and go all out on each!

Amanda gets some pointers from her new Coach!

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