Blog – Page 93 – CrossFit Cove

November 7, 2016

Tuesday, November 8th 2016

STRENGTH WOD

EMOM for 7 minutes 2 Power Snatches (pause below the knee on each rep, drop from the top on each rep)

WOD

600 m Run 25 Box Jumps 15 Power Snatch 400 m Run 25 Box Jumps 15 Power Snatch 200 M Run 25 Box Jumps 15 Power Snatch Fitness: 55/35 RX: 75/55 RX+: 95/65 22 Min Time Cap

Coach’s Tip: The weather is supposed to be really nice so lets get in a good running day! The weight on the snatches should be something you can move while fatigued. For those of you who are new or who haven’t hit all the running routes, the above should help you. The turn arounds are marked with green paint but it’s hard to see in the dark so we hope the above guidance is useful!

We asked for it and we got it! A packed noon class week!

November 6, 2016

Monday, November 7th 2016

EXERCISING WHEN SICK:

WHEN TO SWEAT IT OUT AND WHEN TO SIT IT OUT.

(READ THESE WISE WORDS FROM COACH JOHN)

Let’s face it, nobody likes getting sick. With the changing of the seasons and the colder weather coming so will the colds. Gyms can be a hot-bed for germs and sickness if not taken care of properly, although the Cove is one of the cleanest gyms I’ve ever been to (thanks Marina and Brian). Trying to do a metcon with a stuffy nose is no fun. Mix a cough with that and you have a recipe for a bad time. But as much as we hate being sick, we love working out more (well most of us). Here are some tips and advice for choosing when/when not to workout and how to go about doing so when sick or not feeling too well. There are three levels of sickness that I will use for this post: mild, moderate, and severe. Mild– This would be something like “the sniffles” or a slight cough. You can still workout although your energy may be a little lower than normal and you may have a slight stuffy nose. Weightlifting shouldn’t be a problem but stick to any percentage work to a T, maybe even round down a little bit. A good metcon may actually do you good and help drain your sinuses but you should take your time and make sure you catch your breath between movements. If you are trying to decide between an RX and RX+ workout, always go RX or lower here. OH, AND WIPE OFF ALL YOUR EQUIPMENT. Moderate– This would be something like a head cold, stuffy/runny nose, slight headache, cough and maybe some mucus buildup. This is the toughest level to decide whether or not you should workout but here is a little metric to help decide: If you went to work/school then you should be ok (but not if you’re the kind of person who refuses to take a sick day!). Everything will be a challenge at this level. Weightlifting should be done with caution as you don’t want to overwork your CNS (Central Nervous System) — that could put your moderate head cold into a full-blown cold. You should only stick to weights that you know you can handle and won’t fatigue you too much, even is the percentage is lower than what the programming calls for (go at least 15% below what it calls for). Metcons are going to be really tricky. You should cut down the time domain or rounds by at least 20% (reps will be up to you). The same applies to any weighted movements in the metcon. You should be able to fully catch your breath between movements quickly. You should feel extremely warm with a slight sweat after the workout is done not hunched over or lying on the ground in a pool of sweat. Let your coach know of any changes you make and why. Try not to touch too many people, even high fives after the workout… people will not just understand, but thank you. WIPE OFF ALL YOUR EQUIPMENT. Here is an example of a day’s programming and how to scale it: Back Squats- 10/10/10/10 (increasing weight) Metcon- 16 min AMRAP: 20 Situps 30 Wall Balls 40 KB Swings 50 Double Unders (100 SUs) Fx- 14/10, 35/26 Rx- 20/14, 53/35 Rx+- 20/14, 70/53 Here is how to scale it: Back Squats- 10/10/10/10 (using the same weight across the board; something you can comfortably handle that may just warm you up for the metcon) Metcon: 12 min AMRAP: (change your time domain, this time by 25%) 20 Situps 30 Wall Balls 40 KB Swings 50 DUs -If you normally do Rx workouts, scale here down to Fx. If you normally do Rx+, scale down to Fx or in between Fx and Rx- maybe use a 44# KB and 14# WB. * This is only sustainable for 2-3 days in a row. Do NOT go 4 days in a row if you are in this level. Take a rest day or two after. You can continue this scaling pattern for as long as you feel under the weather.* Severe– this would be a full blown cold or flu. STAY HOME, REST, AND CONTINUE EATING AS BEST AS YOU CAN. We will all be thinking of you, but no one wants to be near you. Basically, if you are feeling under the weather and make it in to the gym, treat it almost like an active rest day. Focus on getting healthier, not on your weights or metcon times. You can give 100% while going 80%…who knows, you might just hit a nice PR on “Fran” when you come back!

BARBELL CLUB:

We only have three spots left for the barbell club! We are excited to see so much enthusiasm for our specialty classes launching next week! As a reminder, it will run Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM. The cost is $100 for Cove Members (Non Members $200).

The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch. Email us at info@CrossFitCove to reserve your spot.

SWEATSHIRTS ARE COMING!

In case you missed the Facebook post on the “Cove Club”, we are ordering sweatshirts! If you have interest, let us know as we want to make sure we order enough. The actual sweatshirt will be a slightly darker navy than shown below, but the design will be the same! We are trying to figure out the right number of sweatshirts to order (we sold out in a hot second last year) so if you think you might buy one let us know. If you did NOT post your comment on the FB thread, you can email us at Info@CrossFitCove.com.

STRENGTH WOD

Work up to 100% of your 10 Rep back squat for 1 set

WOD

21-15-9 Thrusters Burpees (touch a target) Fitness:75/55 RX: 95/65 RX+: 115/75 Time Cap 14 minutes Coach’s Tip: Pick a load that you can do 15 unbroken thrusters with to start the workout. To measure your target for the burpees, find a bar on the rig that is six inches HIGHER than the top of your fingertips when standing at full extension underneath the bar. Time saving trick: when you do your burpees, your torso should be right in the middle of the rig line (between the two stanchions). If you do your burpees too far back from the rig line you will have to take an extra step to get under the bar (and likely will have to look up at it to find it). If you hit your burpee on the right spot on the mat, you should be able to jump up straight up while looking straight ahead and you should naturally be able to find that “target”.

New member Bayan PROVES she’s explosive on the box jumps. Look at that ponytail! Welcome to the crazy, Bayan!

November 5, 2016

Sunday, November 6th 2016

OPEN GYM 9a – NOON

It was great to see so many friends from CrossFit Federal Hill drop in while their home box was closed for the Level 1 Certification. Please know you are all welcome to come on down again for Open Gym!

Make up a missed WOD, mobilize or just come hang out. We’ll be open from 9a to Noon!

Nicole B. gives Cathy H. (one of our new members) a warm welcome. We hope you all do the same! So happy to have you at the Cove Cathy!

November 4, 2016

Saturday, November 5th 2016

Just a head’s up we have a kid’s birthday party scheduled for 1p so we will be closing up shop after the 11am class. We know a lot of people like to linger afterwards, but we’ll need everyone out shortly after class ends. If you want to do some accessory work during class, that’s fine. Just be respectful of the class and the Coach (no dropping heavy barbells during instruction!).

REMINDER: BARBELL CLUB!

When: Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM

Cost: $100 for Cove Members. For Non Members $200

Details: The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch.

The class will be limited to 12 athletes. Email us at info@CrossFitCove to reserve your spot.

Common Questions:

Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.

2. What about the holidays? Don’t worry, we plan on adding some classes on different days during Holiday weeks.

3. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!

4. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. Most of it’s just fun to get strong.

WOD

Unbroken Front Squats

21-18-15-12-9-6-3

___ Double Unders between each set (3x for Singles)

10 Burpee penalty if you drop the bar during the Front Squats

Fitness: 95/65 (20 doubles)

RX: 115/75 (30 doubles)

RX+: 135/95 (40 Doubles)

SKILL WOD

20 Second Hollow Hold

20 Seconds of V ups

20 Seconds of flutter kicks

Rest 30 seconds

For 6 Rounds

**End the workout with three front squats.**

Coach’s Tip: This workout is ALL about picking the right weight. Each set of the front squats must be unbroken — and if you drop the barbell it is a 10-burpee penalty. You are free to hold the bar in the front rack position to rest, but if you drop the bar, it’s burpee time. If you are newer to doubles, pick a number that works for you (i.e. do 10 and then finish with some singles). If you are proficient at doubles you should have less than a minute on there rope, so that’s not a lot of ‘rest’ in between those big sets early on. BE SMART in your weight selection!

Toes to ring can be a great progression to get you to string toes-to-bar. Plus they can make you look super ‘fly’…

November 3, 2016

Friday, November 4th 2016

We have spent that last few weeks reviewing and prioritizing everything we heard in the member survey and we are hoping you are seeing changes already. We heard, and are addressing little things like “I have no room in cubbies to put my keys” (hence, cubbie/dirty clothes clean out) and we are also focusing on bigger wants/needs like adding new programming and classes to the Cove. Over the coming weeks and months we hope you’ll see that “we hear you”… and we are doing things about it! Having said that, we are thrilled to announce we are starting a…

BARBELL CLUB!

When: Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM

Cost: $100 for Cove Members. For Non Members $200

The class will be limited to 12 athletes. Email us at info@CrossFitCove to reserve your spot.

Common Questions

Can I miss a few classes? There will be 12 classes over six weeks try to make at least 9 of them.

What about the holidays? We plan on adding some classes on different days during Holiday weeks.

What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics.

Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. Most of it’s just fun to get strong.

STRENGTH WOD

Take 12 minutes to find a heavy 3 Rep Push Press

WOD

50 Pull Ups

60 Push Press

70 Slam Balls

2 Rounds

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coach’s Tip: There’s a lot of volume hidden in this workout so the best advice is DO NOT GO TO FAILURE on any one movement before handing off to your partner. Each of these movements are QUICK, so you will be able to bang them out fast… but the “downside” is… so will your partner! If you go too aggressive on your rep count, remember you are not going to have too long to rest while your partner is working. Short sets with more handover is the way to go with this METCON!

And the crazy just continues…

November 2, 2016

Thursday, November 3rd, 2015

WEDNESDAY WINS (BELATED)

It’s a day late, but trust us… it’s worth the wait. As you’ll see, patience is a virtue…

Today we shine a light on one of our favorite night owls, Gerard S. Gerard has been with us for one year and what a year it’s been! When he started he was sometimes the only guy in the class. Last week he looked around and it was 20 people. We think it’s because everyone wants to ‘be like Gerard’.

If we could sum up Gerard’s time here in one word, it would be PATIENCE. He had been a student athlete in the past — he used to do pull ups, squats and lots of things we do here. But he couldn’t any more. He came to us with knee problems. He had a prior injury, stopped working out, and wasn’t making it to the “regular” gym. He got interested in CrossFit and set out to find a place he could all home. His intention was to try out all the boxes in the area, but he came into the Cove as his first stop and never left.

When he started here he described it as “humbling”. While many people get frustrated right away, he instead said “Well, you are where you are.” Because of his knee issues, we scaled almost everything. He patiently did light weights and box squats. He came 3- 4 times to week (shoots for 4, settles on 3). It was slow and steady. He didn’t worry about lifting the heaviest. Just lifting better. He went from squatting 50lbs on a 24″ box and kept lowering the box until the form got there. Eventually he was squatting full depth with double the weight easily. And all of that without lifting “heavy”.

October 1st was a year for him and the Clash at the Cove Competition was the week of his anniversary. Not only does he have more wind, more energy and is stronger, everything about how he moves is impressive. Gerard’s journey reminds us that movements have been TRAINED… and eventually they will become second nature. With PATIENCE.

When I asked him “Did you hit a PR at the competition on your power clean?”, his answer was “I don’t know”. Not worrying about the numbers is what got him where he is today. He doesn’t obsess about the weight. He just does the work.

And FYI, it was a 35lb PR.

STRENGTH WOD

Back Squat

Take 100% of your 10 rep back squat and hit 7/7/7

WOD

10 Burpee Box Jumps

15 Deadlifts

3 Rounds

Fitness: 185/125

RX: 225/155

RX+: 245/165

Coach’s Tip: Find a weight on the deads that you can manage in sets of two for each round. The hammies and glutes will be fired up, so PLEASE shake it off before you hit the box. Explosive on the jump and soft on the landing is what we’re looking for!

This is so fantastic we don’t even mind the T-Rex sized chalk prints on the floor!

November 1, 2016

Wednesday, November 2nd 2016

SKILL WOD

12 Minute EMOM

Even: ___ Thrusters

Odd: ___ Toes to Bar

Fitness: 7/7 75/55

RX: 9/9 95/55

RX+: 11/11 95/55

Rest 6-8 minutes

WOD

500 M Sprint on the Erg

Rest 2 Minutes

500 M Sprint on the Erg

Score = Slowest time

Coach’s Tip: The skill wod is unscored. Think of a number you think you can maintain for the two movements while giving yourself 15 to 20 seconds of rest. Focus on good form with good torso position with your thruster and staying engaged with your toes-to-bar.

GREAT to see Chelsea D. jumping back into the 5:30a swing of things!

October 31, 2016

Tuesday, November 1st 2016

YOU PEOPLE ARE WEIRD.

What an awesome day at the Cove! It typical Covie fashion, you turned it OUT this year! Thanks to all of those who came in costume… and to everyone else who made fun of those those did. We are already looking forward to next year!

Our fearless leader…

STRENGTH WOD

Spend 10 minutes working up to a heavy Power Clean

WOD

Every 3 minutes 21 minutes

6 Power Cleans

10 Box Jumps

6 Hanging Power Cleans

10 Sit ups

Fitness: 95/65

RX: 115/75

RX+: 135/95

Coach’s Tip: The faster you go, the more rest you get! Use the box and sit ups to recover and go aggressive on the barbell. It’s time to start burning all that candy off…

Welcome new member Beth Merritt! She’s just finished foundations and already throwing 65# snatches up like nobody’s business. Beast in the making…

October 30, 2016

Monday, October 31st

BOO!

Be sure to dress up in your best (or most ridiculous) costume! We’ll be doing some themed workouts and other fun things to celebrate the best, but least macro-friendly, holiday of the year! Even Coach Maria’s baby Sage got into the spirit last year!

STRENGTH WOD

Bulgarian Split Squats 6 per leg (use KBs in each hand)

Partner Glute Ham Raises 8 total

4 Rounds (alternate back and fourth)

Check out a demo of the Bulgarian Split Squat HERE!

WOD

10 KB Swings

8 Pull ups

6 Burpees

9 min AMRAP

Fitness: 35/26

RX: 53/35

RX+: 70/53 Chest to Bar

Coach’s Tip: The strength work today is great for improving strength on your back squat. For the METCON, slow and steady on the burpees and be efficient in your movement (yes, people, the burpees are your REST!)

This is why Open Gym is so great. Simone makes sure some of the Fresh Start ladies push hard during a make-up WOD from last week. They crushed it!

October 29, 2016

Sunday, October 30th 2016

OPEN GYM 9a TO NOON!

Come on in and make up a missed WOD, mobilize or just stretch out! We will be there! Don’t forget to prep your costume for Monday… we expect a LOT of ridiculous things from all of you…