Words cannot express our deepest thanks to each and every one of you. We have people walk through our doors every day that other businesses DREAM of having peek through their doors just once. We have the best coaches and staff in the business. Our Kiddie Cove is run by the most caring, compassionate and thoughtful group of people. And our athletes… don’t even get us started on this collective. They are the most selfless, generous and motivated people we know. We are in awe of you every day.
And then you top it off by shouting from the rooftops about us. Brian and I never asked our parents to vote for us. Or our childhood friends. This all came from you. Our community. Our freaking amazing, unbelievable “pinch us this can’t be real” community.
Because of YOU we are Howard County’s BEST CROSSFIT BOX! I think we’ve know it all along, but I guess our secret is out. Thank you for all making this place what it is. We are eternally grateful.
HOLIDAY WOD AND POTLUCK:
Another reminder that we are holding our annual Holiday WOD and Potluck on FRIDAY, DECEMBER 23rd at 6:30PM (lieu of the regular 6:30pm class). For those of you who are on the blog awaiting the workout every night at 8p (or who did this last year), we CAN tell you that this one will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
PARTNER WOD
300/250 M Row
8 Hanging Power Cleans
8 Rounds
then
300/250 M Row
8 Hanging Power Snatch
8 Rounds
Fitness:95/65 (75/55)
RX: 135/95 (95/65)
RX+: 155/105 (115/75)
Time cap= 32 min
Coach’s Tip: Partner 1 will complete one full round then partner two will complete one full round (row & 8 reps on the barbell = 1 round). You will rest while the other partner is working, so there is a good amount of rest time baked in. Go hard on the row and pick a weight that you can go unbroken on the barbell for at least the first round or two!
The Kiddie Cove watchdog Jonas… or as we call him “our main man Jonas”!
Another reminder that we are holding our annual Holiday WOD and Potluck on FRIDAY, DECEMBER 23rd at 6:30PM (lieu of the regular 6:30pm class). For those of you who are on the blog awaiting the workout every night at 8p (or who did this last year), we CAN tell you that this one will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
STRENGTH WOD
8 per leg Bulgarian Split Squats50 Foot Farmers Carry4 Rounds
WOD
1 Min at Each Station
Wall Balls
KB Swings
Box Jump Overs
1 Min Rest
4 Rounds
Fitness 35/26
RX 53/35
RX+ 70/53
Coach’s Tip: Pacing your work, playing to your strengths and quick transitions from one movement to the next will be keys to success today! If you can time you last big set to end with :05 seconds on the clock, you can easily get to the next station and start working! You will be winded for sure after each three minutes of work, so use the minute of rest to catch your breath — try not to lay on the ground flat out. Walk around, grab water and get ready for the next one!
The Barbell Club knows the secret to improving your lifts…
Today we shine a very bright light on Don K., a regular nooner, incredible athlete and all around amazing guy. He’s used CrossFit to improve all aspects of his life, but what continually amazes us is just how marked those improvements can be. He is stronger, faster, moves better and his mobility has increased dramatically. We are generalists; by definition, CrossFit specializes in ‘not specializing’. We should be able to live fuller lives, play with our kids, join a pickup game of (insert any sport here) and be able to hold our own. Don’t think it comes easily though. Don works very hard. He eats right. He works on his weaknesses. He stretches. He listens to his coaches. So, CrossFit should help him do almost anything, right?! Well, he decided to test that theory and, without training for it, he recently ran the Marine Corp Marathon and crushed it.
He’s been a runner, hit some Tough Mudders and worked out at a ‘regular’ gym for much of his life… but didn’t see real changes until he started CrossFit. And we know so many of you can relate to his journey. If you know any runners or triathletes who swear that only training that sport will make them better, tell them about Don. And make them read this:
MY JOURNEY TO CROSSFIT
“One of my good friends moved down to FL many years ago. He was in good shape when he left Maryland and was doing lots of running. He, like me, was a regular at his “normal” gym and was staying in shape. Then, a few years ago, I noticed he started doing CrossFit and really started getting into amazing shape. As we kept in touch he raved about how much he loved CrossFit, how I should try it and how he was in the best shape of his life. I watched him from afar for years and was envious of his progress but knew I couldn’t do that crap. I was perfectly happy going to my gym on a weekly basis doing my thing. I treated exercising like something else that had to be checked off a list.
Fast forward a few years to 2014 around the holidays where I stepped on the scale and saw whopping 205 lbs. For me, that was an all time high and not something I was at all happy about. My 34″ pants were way too tight and refused to keep moving in the direction I was going. That’s when I decided I was fed up and that it was time to make major changes in my diet and exercise and to start taking fitness seriously.
So as 2015 got started I said goodbye to 2014 and my bad eating and drinking habits. I had been going to the gym for years to simply “maintain” my weight and realized that wasn’t working anymore. I made getting into shape my number one priority for 2015 and through good eating and regular working out I managed to lose over 30 pounds in a few months and was more motivated than I had ever been to keep working. I was seeing results and getting stronger and people around me noticed the positive changes too.
As 2016 came around I was starting to get bored at the gym and was looking for something more. Having only run a 10k years ago I decided a good challenge would be to run a half marathon with my co-worker. We found the flattest half near us and I signed up for my first half marathon, curious to see if I could actually do it.
I decided to supplement my gym time with training runs to prepare for the half marathon and was finally moving in the right direction again. March came around and I conquered my first half and I felt great (I actually did an 8k the day before with my kids and did the half the next day). The mental toughness I gained from that race was intoxicating. I couldn’t wait to sign up for my next half and decided also to signup for a tough mudder with my sister (who is 15 years younger) for that summer.
As we approached spring of 2016 I started talking to my friend down in FL to finally find out more about CrossFit. As usual he raved about it and reiterated how I should try it. At around the same time a new employee was hired at my company that also did CrossFit. She, like my friend down in FL, raved about how great CrossFit was and how much it challenged and motivated her every single time she attended.
So finally in June, a week or two after my tough mudder race, I decided to tag along for few free classes. I just did a tough mudder and was in good shape, this CrossFit stuff was going to be fun and pretty easy I’m sure. Well, you know how that goes… I had my ass handed to me and had the best workout in a gym that I’ve ever had. Needless to say I quickly realized I was in the right place and that if I truly wanted to challenge myself (which I did) that there was no doubt that The Cove was the right place for me.
First and foremost what I love about CrossFit and The Cove are the people. The support and encouragement that you get here is amazing. It really is like a family and there is nothing but positivity and fun in the air. I, like many other people that came into CrossFit “in shape”, was quickly humbled. I realized that I had SO much to learn and that I had to (and still have to) fix lots of things that I had been doing wrong over the years on my own.
Normally I would be frustrated and discouraged by my inability to do what everybody else was doing but I accepted the challenges I had in front of me and knew I had to listen to the coaches and do what worked for me. I listened and accepted that working on my form and technique was more important than trying to have heavy weight on the bar. I have fell in love with pre and post WOD stretches and realize how much of a disservice I have been doing myself over the years by not doing any stretching with my workouts. I never knew how limited my mobility in my shoulders and other areas was because I never did anything to challenge it.
I love that all I have to do is just show up and listen to what my coaches have to say. I come in, follow the plan, and can focus on the workout and none of that other crap that doesn’t matter. I would never push myself outside of my comfort zone like I am each and every day in CrossFit.
By no means have I mastered everything (or anything actually), but I am trying things that I never would have on my own and am surprising myself more and more each day. I love that when that timer ticks down to zero and the workout starts that we’re all in competition. And, I love even more that each and every person that finishes before me (and there are a lot) is right there to cheer me on and push me to finish that last rep that I didn’t think I could do.
Over the 5 or 6 months that I’ve been going to CrossFit I’ve gotten stronger and seen more change in my body than I have in 10+ years of being a regular at my other gym. At 39 I am in the best shape of my life now and look forward to each and every day I step into that gym and cross under that sign that reads “The best part of your day starts now”. Why? Because I know that I am about to have the best workout ever and will be pushed beyond where I thought the limits of my mind and body were. Just when I think that no workout can be better than that one, I come back the next day and say that again.
Last month I ran a full marathon on a whim without any training and know, without a doubt, that without CrossFit there’s no way I could have done that. The conditioning that we get and the all around fitness we achieve truly is so much more valuable outside the box in our day to day lives!
And I am proud of the positive example that I set with my kids by being active and conscientious of what I eat and put into my body. I see so many young kids these days that are overweight and unhealthy, and it really makes me sad. Ultimately I know their parents are to blame and take pride in knowing that I will have set the best possible example for my kids. My kids have been running with me and had a blast at the family classes that we did at The Cove. I am turning the garage into a mini gym as we speak so that we can have some weekend WODs at home.”
SKILL WOD
8 Good Mornings (can be weighted)
30 Second Weighted Plank1 Rope Climb3 RoundsWOD
6 Pull Ups
9 Deadlifts
12 Slam Balls
Rest 1 minute
5 Rounds
Fitness: 185/125
RX: 225/155
RX+: 245/165
Coach’s Tip: For the skill portion, the “Good Mornings” can be weighted or unweighted. Just be sure to maintain that flat back and stop your hinge before your shoulders round or your back position is compromised. Everyone will have a different depth based on your flexibility. We will have several progressions for the rope climbs, so if you are new to them it is a great time to practice. If you are proficient, work on fewer pulls to get to the top (think of it as a ‘toes to bar’ on a rope!). For the METCON, keep in mind your core will be fatigued from the Slam Balls and Pull Ups, so respect the barbell and address it in a ‘ready’ position. Shoulders back, flat back/netural spine and tight core are a must to do the lift safely and effectively.
It was fun to see the White Board littered with PR badges for the 10-Rep Back Squat! We hope that you saw gains not just in strength, but in form and movement. We loved this cycle because a) high volume squatting transfers to so many things we do here and in life and 2) it requires MULTIPLE good reps. Most people can gut through an ugly single rep to hit a 1 rep max, but do it it for 10 reps is quite another thing. Great job everyone!
WOD
____burpee box jumps
rest time = work time
60 thrusters for time
Rest time = Work time
70 cal row for time
Fitness: (30) 75/55
RX: (40) 95/65
RX+: (50) 95/65
Time Cap: 22 minutes
Coach’s Tip: There are SO many ways to tackle this workout so please think about your strengths and weaknesses and scale accordingly! We focused on the strength yesterday and today it’s all about the METCON. BUT, your legs will come into play here so pick a barbell weight that is light and you can move quickly while fatigued or recovering from the back squats Monday. The burpee volume varies and we want you to pick a volume you can do in just around 5 minutes. That means a pace of 10 burpee box jumps per minute for RX +, 8 for RX and 6 for FX. We don’t want your ‘rest period’ to be more than 5 minutes before you get after the Thrusters and the Row. There will be a 22 minute time cap for this workout!
Take 20 minutes to find a newFind a new 10 Rep Back Squat
WOD
10 Power Cleans
15 Sit Ups
30 Double Unders
10 min AMRAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Take your time in the warm up for the 10 rep backsquat. Unlike retesting a ONE rep max back squat you will not have 3 attempts to get a PR. We would suggest working up to 90% for 5 Reps then jumping to a PR attempt. For the metcon, the power clean load should be unbroken every round.
Heather H. is fast becoming a regular… and a daytime beast!
Come on in and make up a missed WOD, mobilize a bit or just hang out. We’re open from 9a to Noon! If you’re looking for a buddy to workout with, just post something on the Cove Club FB page and find a friend! The rowers are awaiting as well…
Coach Josh prepping for a heavy lunge… and likely some loud yelling…
Coach’s Tip: The power snatches should be touch and go. Just because you CAN d the RX weight, doesn’t mean you SHOULD. If you can’t do the first set unbroken, the weight is too heavy!
COACH’S TIP: There will be math involved here, but save it for the end. Just count your reps as you normally would and do the multiplying later. If you don’t have rope climbs, three “floor ascents” will act as one rope climb. Try not to ‘gamify’ the workout. Meaning, don’t save your energy on any one movement so you can crush the next one. BUT, know your strengths and play to them (i.e. you might be great at rope climbs and your partner might be a burpee ninja, so don’t feel the reps need to be split up evenly). One of you are meant to be moving the entire time!
Our regular nooner, Katie D., addresses the bar with focus and great form!
1 Minute of Pigeon pose on a box (swtich legs every 30 seconds)
3 Rounds
WOD
1 Cove Suicide
21 KB Swings
15 Pull ups
1 Cove Suicide
Rest 1 minute
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
COACH’S TIP: This meant to be an all out sprint, so do not treat the ‘suicide runs’ as a way to catch your breath. If you are not proficient at pull ups, by all means, scale the volume. You should be able to do the pull ups two sets (or three easy sets of five). If you can’t dial back the volume. Same thing for the KB swings –pick a weight that you can do in BIG sets! There is some rest built in, so go all out!
If you see Raj, can you tell him he might need a bigger box?!
Today’s Wednesday Win features one our newer athletes, Bayan S. While some “wins” take many months… even years, she is proof that they can happen immediately!
Bayan has been a Cove athlete for a mere five weeks. Since joining, she has been here constantly 3-4 times per week. In that short time she has made incredible gains. Her mobility has improved dramatically. Her form and efficiency of movement have had a complete makeover.
Not only has she been a perfect fit for this community, this place is better with her in it. She is eager to learn, listens to her coaches and asks questions. She’s a coach’s dream in so many ways… AND she seems to always behaving a good time doing it all. In fact, her enthusiasm is contagious. Just ask anyone who’s been in class alongside her.
And like most of us starting out, she was trepidatious. “I had mixed emotions when I started here at The Cove. It was a little bit of fear, curiosity and shyness. This was mainly due to the fact that I had no idea what CrossFit was all about. However, the coaches were amazing and wonderful they made me feel like I was part of the family. During the first day of class, I saw Covies around me that were so energetic and accomplished I said to myself “I wanna be like that, look like that and live like that”. I knew that I will reach that mountain top no matter how steep the mountain gets because I believe in COVE.”
And she’s climbing that ‘steep mountain’ quickly! Her gains are extraordinary. Her first time back squatting with us she did 45# for 3 x 6 (with limited depth and a collapsing torso). Just this week she hit a 5 x 3 rep scheme at 115#. Oh, and she looked pretty darn good doing it.
Bayan rocking a 115# back squat this week!
If you haven’t met her yet, please introduce yourself to her the next time you see her. And give her a HUGE congrats to such a great start on her CrossFit journey!
STRENGTH WOD
10-12 Pistols
20 Second Hollow Hold
7 Scap Pull ups
7 Scap Push ups3 Rounds
WOD
1,000 M Row
30 Sit ups
15 Front Squats
2 Rounds
Fitness: 115/75
RX: 155/105
RX+: 175/115
Coach’s Tip: Today we give our shoulders a little break (much needed if you did Tuesday’s WOD!) and hit some skill work with pistols and log some meters on the rower. Given we are in a de-load week (see Monday’s blog post if you don’t know what that means), the front squats should be a weight you can move fairly well. At least a set of ten for the first set! Although the row is a 1K, be aggressive here. Use the sit ups as “recovery” and then get after the squats! It’s only two rounds, so just keep moving — this is a sprint!
Have you met our newest member with the honorable title of “Christen V’s Husband”?! Turns out this beast actually has a name… it’s DREW! Give him a warm Cove welcome when you see him!
