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October 28, 2016

Saturday, October 30th 2016

HALLOWEEN WOD MONDAY!

Be sure to dress up in your best (or most ridiculous) costume on Monday! We’ll be doing some themed workouts and other fun things to celebrate the best, but least macro-friendly, holiday of the year!

WOD

1 Rope Climb

3 Strict Ring Dips

5 Back Squats (bar comes from the rack)

10 Rounds

Fitness: 135/95

RX: 185/95

RX+: 205/135

Time Cap: 25 minutes

Coach’s Tip: Think of this as strength and skill training in a “Metcon”. You do not need to run over to the rings to get three dips and jump off into your back squat. Move quickly to each movement, but focus on form, technique and range of motion on each one. We will not be capturing times for this metcon, only the weights and scales used! And beware, while it is not a lot of reps per round, it is a LOT of rounds! We expect there will be people who finish quickly and those that go the full 25 minutes — so if you finish on the faster side, we will have some mobility drills for you to do afterwards!

At our Anniversary Bash (details coming soon) we give out awards including “best WOD face”. Let’s just say Jo A. is a serious contender for the win…

(and yes, there’s a hidden shell again (not the wall ball ball marks)…

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October 27, 2016

Friday, October 28th 2016

HALLOWEEN WOD MONDAY!

SPRING CLEAN UP IN FALL!

While we love that the Cove is a home away from home for so many, that doesn’t mean ‘moving in’. Feel free to keep your gym essentials here in the cubbies (lifters, ropes, grips, etc) but it is not a place for dirty clothes and stinky socks. We will be doing a ‘cubbie cleanout’ in both the main gym cubbies AND the shower cubbies this week. Anything non-gym essentials found will be put on a table by the goal board and, if not claimed in a week, will be washed and donated!

STRENGTH WOD

Take 10 minutes to find a heavy 1 RM clean and jerk for the day

PARNTER WOD

Odd/Even 20 minute AMRAP

3 Clean and Jerks

AMRAP Burpee Broad Jumps

Partner 1 goes on the even minutes

Partner 2 goes on the odd minutes

Your score will be your total number of burpee broad jumps as a team.

Coach’s Tip: For the strength, we aren’t looking for a one-rep max, just a heavy lift. This should help prep you and assist in deciding what weight to use for the Metcon. There’s no prescribed weight today on the Clean and Jerk for the workout. We would like athletes to be able to perform the 3 “touch and go” C&Js with excellent form. It should take 6-10 seconds so yo can rest for the remainder of the minute. Choose a weight you can do quickly with good form while you fatigue. Because, don’t forget, you will be completing 30 reps in addition to a boatload of burpees!

Coach Chris warms up an evening class with the “Bear Complex”! Can you “find the shell”? Somewhere in this photo is the shell from our logo (hint: it is NOT the shell in the logo). There’s another one!

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October 26, 2016

Thursday, October 27th 2016

SPRING CLEAN UP IN FALL!

F.L.E.X. NUTRITION

Almost sold out!

If you’re on the fence about signing up, there are only a few spots left to get on track before the holidays hit!

Many of you may think ‘nutrition program’ and think ‘weight loss’ but FLEX is more then just a weight loss program. Each plan is designed personally for you to meet your goals. For some it may be for fat loss but for some it my be performance driven or looking to gain. Others are looking for a way to have a healthy relationship with food and ways to find balance. If you have considered making a change I encourage you to take a look at the FLEX link on the website page as it gives more of her back story — she has been on a journey herself and can relate to a multitude of the challenges you face!!

There are two ways to participate:

1. ONLY ONE SPOT LEFT FOR F.L.E.X TOTAL: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).

2. ONLY TWO SPOTS LEFT FOR F.L.E.X. HEALTHY START: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. The cost is $75.

There is only ONE spot for FLEX TOTAL and TWO for HEALTHY START… so if you are interested, email her now HERE!

STRENGTH WOD

5 Seated Box Jumps

8-12 GHD Sit ups

3 Rounds

COVE WOD

30 Power Snatch

30 Box Jumps

30 Pull Ups

Fitness: 75/55

RX: 95/65

RX+: 115/75 (chest to bar)

13 Min Time Cap

Coach’s Tip: You should be hitting 5-10 reps on your first set of power snatch, so pick a weight you can hit in a big set fresh. The box jumps will be a recovery time for your shoulders so loosen up and swing those arms to get ready for the pull ups. The pull ups will be hard after all that work, so find a good scale that allows you to do (at a minimum) sets of five unbroken.

Dan H and the men of the Cove rock the erg…

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October 25, 2016

Wednesday, October 26th 2016

WEDNESDAY WINS

This week we shine a light on someone who is herself, is a very bright light. Nicole B. pretty much embodies everything we strive for at the Cove. Not only is she an amazing athlete who is so humble, she’s always thinking about ways to foster a greater sense community here. She’s organized events to bond veteran members with Fresh Start challenge ladies, volunteered all day at the Clash of the Cove (and paid a babysitter to do so!) and is the first to raise her hand when someone asks for help. We just adore her.

She’s had so many breakthroughs performance-wise that its difficult to summarize them all. But let’s say she’s got her rope climbs down pat, she’s now rocking the double unders and she’s improved her lifts dramatically. Not only has the weight increased (from 85lb back squat to over 135) but the FORM! Oh, the form improvements are dramatic and beautiful!

Nicole rocking double unders like a pro…

and making her first rope climb look easy…

We think she’s just such an inspiration and asked her to talk about her experience here thus far. Here’s what she had to say about what it’s like for her here at the Cove:

“I think I’m at a perfect place at the Cove. I’m not so new that I’m uncomfortable with some of the strongest people I’ve ever met – but not so seasoned that I have forgotten what it’s like to be the one in the corner wondering what the hell I can do in comparison to every other athlete around me. The New You faces that early in the morning definitely keep me going.

I recently learned: I only have to work to impress me and the coach. I know my weaknesses and a coach will like your weight … but they LOVE your form.

And… Koolaid is delicious. I add it to my protein shakes now.”

F.L.E.X. NUTRITION

LIMITED SPOTS OPENING NOVEMBER!

With the holidays fast approaching, it’s easy to fall of the wagon FAST. Coach Brittany will help you not only find the best nutrition plan for you, she will help you STICK TO IT!

There are two ways to participate:

There are two primary ways to participate in F.L.E.X: 1. F.L.E.X Total: A total nutrition makeover including a kick off consultation, weekly check ins, continued coaching and program modifications ($100/month with a three month commitment required).

2. F.L.E.X. Healthy Start: On November 5th (Saturday afternoon) she will hold private consultations for people who are looking for a new way to look at nutrition. You will get a review of your current way of eating, a baseline macro count and review of how to be successful given your unique lifestyle. We will create a sign up for the limited spots open from 2p – 7p shortly. The cost is $75.

There are only THREE spots for each opening, so if you are interested, email her HERE!

STRENGTH WOD

8 RDLs

8 Single Arm Bent over KB Row (8 per arm)

4 Rounds

COVE WOD

7 Front Squats

____ Double Unders

4 Rounds

Fitness: 30 DUS (115/75)

RX: 50 DUS (175/115)

RX+: 70 DUS (205/135)

TIME CAP: 14 Minutes

Coach’s Tip: The loading on the Front Squats should be heavy today so challenge yourself to be at or just below 75% of your 1 RM. The bar is coming off the floor so the Clean will be a challenge for some (you can Squat Clean your first rep). So make sure to pick a weight where you can at least do the set of 7 in a 4-3 rep scheme. If you are hitting singles from the start you are screwed. If you are strong on the squat and have trouble with doubles, go heavy and lower the volume on DUs!

Susan S. flying through the air with the greatest of ease…

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October 24, 2016

Tuesday, October 25th 2016

STRENGTH WOD

Spend 10 minutes on Handstand work:

Fitness: Wall Climbs/Static Holds/Negatives

RX: Handstand push ups/Deficit

RX+: Handstand Walks (do not try this unless you understand how to bail)

COVE WOD

3 Minutes for Max Cals on the Rower

3 Minutes for Max Ball Slams

3 Minutes for Max KB Swings

1 Minute Rest

2 Minutes Cals

2 Minutes of Ball Slams

2 Minutes of Kb Swings

1 Minute Rest

1 Minute Cals

1 Minute of Ball Slams

1 Minute of KB Swings

Score = Total Reps

Fitness: 35/26

RX: 53/35

RX+: 70/53

Coach’s Tip: This is a longer WOD and will require significant pacing. Think about it as ‘the shorter the time domain, the higher the intensity’. The earlier (and longer!) rounds will require a more steady state as you will gas out if you run out of the gates too fast.

Greg D. showing great form on his swings… and a unique style with his footwear?!

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October 23, 2016

Monday, October 24th 2016

HALLOWEEN WOD NEXT WEEK!

Halloween is a week away and it’s time to start planning your costumes! The more ridiculous the better. We’ll have a special themed workout and some surprises up our sleeves. It is a FUN day at the Cove so dress up, show up and we’ll get weird!

Larry the King Crab…

BOD POD TODAY

If you signed up for the Bod Pod, then today’s your day! As reminder, here’s what you can do to prep to make sure you have the MOST accurate reading!

No food, drink or exercise at least 3 hours prior to testing.
Use the restroom before testing, if necessary.
Don’t apply any lotions or skin creams prior to your test.
Remove glasses and jewelry (if possible).
Wear minimal, form-fitting clothing.
- Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
- Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
A swim cap will be provided to compress any air pockets within the hair.

STRENGTH WOD

Take 100% of your 10 rep back squat and hit 6/6/6

COVE WOD

5-10-15-20

Power Clean

Front Rack Lunge

Toes to Bar

Fitness: 95/65

RX: 115/75

RX+: 135/95

Time Cap 14 minutes

Coach’s Tip: Yes, 5 and 15 are uneven numbers, but the total number 50. We promise your right leg will not get bigger if you do one extra lunge. The time cap will be aggresive depending on your toes to bar efficiency. Find a good scale and pick a weight you can do five power cleans into five lunges on the first round. You should have good sense of what kind of load you can carry for lunges based on last week’s sets of 10 (Wed, Oct 19th) when we built up in weight.

Keep your eye out for these ladies as they migrate into regular classes from the Fresh Start Challenge. They’re not all in this photo, but they are all awesome!

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October 22, 2016

Sunday, October 23rd 2016

OPEN GYM 9a-NOON!

Friday wrapped the five weeks of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this will feel new again to them! And we hope to see some of them at Open Gym today!

Meet Teresa F! Melissa G has sprayed her with the Kool Aid and she’s joining us in Foundations this week. She’s already taken a week of classes and is hooked. She’s already a fixture around these parts!

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October 21, 2016

Saturday, October 22nd 2016

LAST CHANCE FOR BOD POD 10/24

If you are looking to check your progress from last time or determine a first time baseline, please sign up HERE. Spots are limited and it’s a deal at $45!

COVE WOD

“Dead Man Rowing”

400 M Run

21 Deadlifts

21 Cals

15 Deadlifts

15 Cals

9 Deadlifts

9 Cals

13 Minute Time Cap

Fitness: 155/105

RX and RX+: 205/135

SKILL WOD

20 Second Hollow Hold

20 Second Flutter Kick

20 Second Rest

6 Minutes

Coach’s Tip: If you competed last weekend, this is your chance to see a) how you can do in this WOD-redo’ by doing it ‘fresh’ and b) really dial in on form for the deadlifts without having the pressure of competition score! If you didn’t compete, you can see how you would have fared if you DID participate in the Clash of the Cove! Find the load on the barbell that works for YOU. That means a weight where you can pull big sets with a nice flat back ‘touch and go’!

Here’s the aftermath for Zipporah at the Clash at the Cove following WOD 3 (as Ronnie straps in for his heat)… this is how the Ellsworth’s roll!

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October 20, 2016

Friday, October 21st 2016

WINE AND WOD TONIGHT!

We can’t believe it, today wraps our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this will feel new again to them!

At the same time, it is the SIX MONTH anniversary of our last ladies’ challenge and we are doing to do some celebrating on Friday night! We will do a partner WOD, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or Cove veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:45p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine/or beer/or whatever and let’s get after it! All are welcome (yes, boys can come too)!

FRAN TIME

Fran is the classic king benchmark workout of CrossFit and tomorrow we are unleashing it on you. Fran is a very challenge workout (why aren’t there any easy wods?) that will put your body to a test. Yesterday’s wod (20 minutes of rowing, box jumps, jerks, and swings) was a slog where you are just try to keep moving. Fran is designed as a very different experience. Fran you want are thinking about speed and sprinting through it.

You should be breathing heavy from the first movement on and get that burning feeling on in your throat. We refer to this feeling as “Fran lung”. The is the stimulus we are looking for from this workout so be sure to scale appropriately. We want you to be hitting big sets of thrusters and there are 45 pull ups in there workout so you would need some proficiency with pull ups under fatigue. We are using a hard time cap of 10 minutes.

If you have questions on how to scale the workout be sure to ask your coach. We can scale the movements (banded pull ups, jumping, etc.), weight on the thrusters or the number of reps for the workout.

BOD POD MAKEUP 10/24

We are so sorry that we had to cancel this Monday’s BodPod assessment. The vendor’s generator failed but he has gotten a new one and we are going to be doing body composition testing on October 24th from 3 PM to 8 PM. The vendor was nice enough to give us a $5 discount (now $45) to make up for the inconvenience. So if you are looking to check your progress from last time or determine a first time baseline, please sign up HERE.

FRESH START PARTNER WOD

20 min AMRAP:

60 Cal Row

50 Wall Balls

50 DUs

40 T2B/T2P

40 Box Jumps

30 Pull Ups

30 Burpees

20 Power Cleans

20 Push Jerks

10 Snatches

Fx- 45# PC/PJ/S, 10# WBs

Rx- 55# PC/PK/S, 12# WBs

Rx+- 65# PC/PJ/S, 14# WBs

COVE PARTNER WOD

Partner FRAN

1 Person does Fran and is judged by their partner then switch roles after a rest. Score the workout individually.

21-15-9

Thrusters

Pull ups

Fitness: 75/55

RX: 95/65

RX+: 95/65

**Go fast.**

Coach’s Tip: We saw some amazing things happen at the Clash of the Cove just by simply having people WATCH them work out and having judges. Movements were ‘cleaner’ (i.e. better depth on wall balls than we’ve ever seen, full lock out on the presses, etc.) and there was an extra hustle with people counting your reps and cheering you on. We are applying this element to today’s workout by doing a “partner” workout for the benchmark “FRAN”.

Andy W. crushed it at the Clash of the Cove. Here he is working through Snatches in WOD 1…

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October 19, 2016

Thursday, October 20th 2016

FRIDAY WINE AND WOD!

We can’t believe it, but this Friday marks our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. At the same time, it is the SIX MONTH anniversary of our last ladies’ challenge and we are doing to do some celebrating on Friday night! We will do a partner WOD, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:45p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine and let’s get after it! All are welcome (yes, boys can come too)!

BOD POD MAKEUP 10/24

COVE WOD

20 Cals on the Rower

15 Box Jumps

10 Push Jerks

5 KB Swings

20 min AMRAP

Fitness: 95/65 (35/26)

RX: 135/95 (53/35)

RX+: 155/105 (70/53)

COACH’S TIP: This is what we’d call an “engine WOD”. It is a long one so you need to keep steady and manage your heart rate throughout. Keep an even pace and keep moving the whole 20 minutes (vs. quick bursts of hard work then resting). The rep count is manageable on the barbell and swings, so try to go unbroken as best you can. Then use the row to recover initially and pick up your speed a bit.

Brittany- style coaching. Dog in tow, coffee in hand and helping Yun with the hang.

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