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October 7, 2016

Saturday, October 8th 2016

CLASH AT THE COVE – WOD 2! We are still actively seeking more judges (and athletes if you want to compete!) for the Clash at the Cove next Saturday so please let us know if you want to participate in one way or another! And to help you decide, we’ve decided to start rolling out the workouts so you will have a week to think about a) signing up b) decide which division and c) have time to mentally prep for this exciting day!

So without further adieu…

CLASH AT THE COVE WOD TWO:

“The Ladder”

Ascend up the ladder of weights by performing the following complex:

One Power Clean, One Front Squat and One Hang Squat Clean

RX MALE

135/155/175/185/195/205/215/225

FX FEMALE

75/95/105/115/125/135/145/155

SCALED MALE

75/95/115/135/155/165/175/185

SCALED FEMALE

35/55/75/95/105/115/125/135

TIE BREAKER FRONT SQUATS:

Men RX: 155

Female RX: 105

Men Scaled: 95

Female Scaled: 65

At the start of 3-2-1 Go the athlete will have one minute to perform the complex as described above. To complete the complex, you must not drop the bar until you have completed the Squat Clean and stand with hips fully extended and elbows in front of the bar. You will have one minute to complete the complex at each weight level before ascending the ladder to the next weight. You must wait until the top of the next minute to start the next barbell. If you fail at any point in the complex, you will receive a partial point for whichever lift you finished. For example, if the athlete successfully completes the power clean they get a 1/3 of a point at the weight, if they also get the front squat they get another 1/3rd of one point.

Immediately following your last rep each athlete has the opportunity to do Max Effort Front Squats for one minute as a tie-breaker. If you cannot clean and front squat the tie-breaker weight of the last movement (and any partial points) you were able to successfully complete will be your final score for this event. Scaled athletes do NOT need to break parallel on the Squat Clean (a Power Clean is permitted) but must reach full depth in their Front Squat. Games and Open standards for each movement apply and will be reviewed at the event.

HELP US HELP YOU!

PLEASE FILL OUT THE COVE SURVEY

We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!

COVE ATHLETE SURVEY

HOPS AND HARVEST FESTIVAL

If you are looking for something fun this weekend there is the Hops and Harvest Festival at the Columbia Lakefront featuring local Maryland brews and local foods. Matt B and Matt R (the Matt’s) Creme Brulee truck will be there so be sure to stop by and say hi. There truck is called Bmore Brulee and the rumor is that it’s inane!

FREE FOUNDATIONS NEXT WEEK!

We are doing another round of free Foundations/101 classes next Monday, Tuesday and Thursday at 6:30PM (10/10, 10/11 and 10/13). If you know anyone who’s been waiting to give it a go, send ’em our way! They can email us directly at Info@CrossFitCove.com. As always, thanks for your support!

STRENGTH WOD

Push Jerk 3/3/2/2/1/1

WOD

30-20-10 Burpees Toes to Bar Box Jump Overs

Coach’s Tip: Slow and steady wins the race here. The goal is to manage your heart rate and be smooth on the 30 and then go harder on the 20/10 sets. This will challenge your engine for sure, but should not be done as ‘sprint/rest/sprint/rest’. JUST KEEP MOVING.

Welcome back to the dynamic duo of Sandesh and Deepika. After a few months’ hiatus, they are back at it!

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October 6, 2016

Friday, October 7th 2016

CLASH AT THE COVE! With just over a week to go before the in house competition, we want to give a huge thanks to the competitors and judges who have signed up so far! This will be an amazing day and we want as many of you as possible to participate. BUT WE STILL WANT MORE! More athletes! More judges! And to help you decide, we’ve decided to start rolling out the workouts so you will have a week to think about a) signing up b) decide which division and c) have time to mentally prep for this exciting day!

So without further adieu…

CLASH AT THE COVE WOD ONE:

“The Open in October”

8 Minute AMRAP of the following movements:

RX MALE/FEMALE

30 Wall Balls 20/14

30 Double Unders

20 Pull Ups

20 Bar Facing Burpees

10 Cleans (145/95)

10 Shoulder to Overhead (145/95)

5 Snatches (135/85)

5 Bar Muscle Ups (Men)/5 Chest to Bars for (Females)

SCALED MALE/FEMALE

30 Wall Balls 14/10

60 Single Unders

20 Jumping Pull Ups

20 Burpees over the bar

10 Cleans (85/65)

10 Jerks (85/65)

5 Snatches (75/55)

5 Jumping Chest to Bars

This is a version of the Ben Bergeron “Open Test” WOD he developed to prep his athletes for the Open (for those of you who don’t know, he has trained top Games athletes including Mat Fraser, Chris Speller, Becca Voigt, Katrin Davidsdottir and James Hobart (to name a few). This will test everyone for sure, but favors the well-rounded athlete. Most will struggle to finish the full round in 8 minutes and some may get stuck on a particular movement. The tie breaker will be the time in which you complete your last movement. For everyone else it will be a race against the clock to get back to that wall! Movement standards will be reviewed at the event, but will mimic CrossFit Games/Open standards.

HELP US HELP YOU!

PLEASE FILL OUT THE COVE SURVEY

COVE ATHLETE SURVEY

HOPS AND HARVEST FESTIVAL

FREE FOUNDATIONS NEXT WEEK!

FRESH START CHALLENGE

SKILL WOD

Pull Ups

WOD

“Running DT” 6 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 600m Run Cash-Out 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 calling it “Running DT” as we are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!

COVE PARTNER WOD

From 0-10 minutes 100 Thrusters

From 10-30 minutes

2 Mile run (done in 400 M relays)

From 30-40 minutes Karen 150 Wall Balls Fitness: 75/55 (2400 Meters) RX: 95/65 RX+: 95/65 (120 thrusters) (200 Wall balls)

Sean D. owning the erg!

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October 5, 2016

Thursday, October 6th 2016

HELP US HELP YOU! PLEASE FILL OUT THE COVE SURVEY We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback! COVE ATHLETE SURVEY

HOPS AND HARVEST FESTIVAL

FREE FOUNDATIONS NEXT WEEK!

STRENGTH WOD

EMOM for 8 Minutes 1 Deadlift + 1 Power Clean + 1 Hanging Power Clean

WOD

“Spicy Meatball” 21 Cals On the Rower 15 Burpees 9 Power Cleans 3 Rounds Fitness: 115/75 RX: 155/105 RX+: 175/120

Now THIS is friendship. John J. happily rows harder to cool Jo A. off with the erg’s fan…

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October 4, 2016

Wednesday, October 4th 2016

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WEDNESDAY WINS! We love to celebrate the ‘wins’ of our athletes and today we shine a light on Stephanie A. She started her journey at the Cove with the Six Week Challenge having zero CrossFit experience, but has transformed into a fierce and fit athlete here at the Cove.

What we love about CrossFit is that data tells a clear story about your fitness, but in Stephanie’s case, it’s far beyond the data. One look at her and you can see the life changes unfolding before your eyes. From the shape of her body to the smile on her face. She has been taking photos every time she comes to the gym and we just love that. We often lose sight of progress on a day to day basis, but when you start to compare week to week and month to month, it doesn’t take an expert to measure the changes. Here she is on DAY ONE here at the Cove in April alongside a shot from last week.

Above and beyond the obvious, there are other amazing things happening. Many of you might not be aware that Stephanie has MS. She says that getting healthier and being more active has significantly reduced her flare ups — talk about an improved quality of life!

She’s lost 43lbs, but has also gained a ton of muscle (which she is putting to good use in the gym). Performance-wise, the comparisons are mind blowing. In May she was back squatting 85lb and last month she hit 155 (not to mention the QUALITY of those reps has dramatically improved!). She started with Cleans at a 1RM of 65lbs and recently pulled 115. She says “The weight loss is great, but the self confidence and healthy changes have been monumental for me”.

If you need any more inspiration, we don’t know what to tell you. This woman is the poster child of “you CAN do this”! Congratulate her on all her success the next time you see her!

FREE FOUNDATIONS NEXT WEEK!

FRESH START CHALLENGE

STRENGTH WOD

Power Cleans

*Working on adding the initial pull from the ground vs. going from the ‘hang’*

WOD

10 Min AMRAP:

40 Box Jumps

30 Hanging Knee Raises or T2P

20 Push Ups

COVE SKILL WOD

3 rounds of the following: 20 Second Ring Support Hold Rest 15-20 seconds 20 Push Ups Rest 15-20 seconds 10 Strict Toes to Bar or Hanging leg raises Rest 1-2 minutes

COVE WOD

10 Hanging Power Snatch 10 Overhead Lunges (static) 15 Sit Ups 10 min AMRAP Fitness: 75/55 RX: 95/65 RX+: 115/75

Coach’s Tip: While the sit ups will feel like your ‘rest’, both of these barbell movements are incredibly demanding on the core — so the ab effect will be sneaky good! Stay tight and hold that good form!

We like to think the best part of your day starts when you step in the box, but I think we can all agree THIS could be the best few minutes of the day…

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October 3, 2016

October 4th, 2016

Yesterday’s workout was courtesy of CrossFit New England. We wanted to be sure to give them credit for creating such a fun and effective workout. It is a workout we love in its elegant approach to creating a well-rounded athlete. It combines a mono-structural movement (running), gymnastics (any body weight exercise is considered gymnastics), and weightlifting. The changing loads and distance with the rest in between creates a dynamic and effective conditioning demand. You can tell we just loved it!?

NEW STRENGTH CYCLE!

We are mixing things up a bit this time and going with a high rep back squat cycle. This will allow us to build our muscular endurance, hone our positions and increase core strength. While we do love one-rep max cycles, we find that even though people can go heavy, it can be a pretty ugly single rep. It is VERY hard, however, to do TEN really ugly reps! The thinking behind this is actually quite simple; when you do a ten rep, you get really good at squatting. It allows us to build the capacity for many other movements we do here, but most of all we are striving for a “technically beautiful” back squat!

STRENGTH WOD

Take 15 minutes to find a heavy set of 10 Back Squats

COVE WOD

50 Double Unders 30 KB Swings 20 Box Jumps 3 Rounds Time Cap = 15 minutes Fitness: 35/26 RX: 53/35 RX+: 70/53

Coach’s Tip: There is a lot of hinging on the KB so you will should feel it in your hams and glutes… which means you will feel very wonky those first few reps on the box. Take a minute, shake it off and THEN get after it. We don’t want any shins left behind on the box! Make sure your calves and achilles are super warm tomorrow as the jumping, swinging AND box jumps will but great demand on them!

Coach Chris warming up the evening class for Snatches…

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October 2, 2016

Monday, October 3rd, 2016

COMPETITION FEVER!

It was great to have so many participants and spectators come to the Charm City Throwdown on Saturday. The Cove was represented in full force and we are so thankful for the participation on both the ‘athlete’ and the ‘athletic supporter’ side. It was also great to hear so many of you watched virtually, and thank you for Julie J. and Mike K. for making that possible!

More than anything, we hope it showed many of you that competition can be FUN. And if you’ve never done one before, you MUST consider doing our in house competition in two weeks! If you have not signed up yet, please do so on the White Board at the front of the gym. We hope you all caught the ‘competition fever’ after watching it all unfold this weekend and hope to have more names added quickly! If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

As a reminder, THE CLASH AT THE COVE on October 15th from 10a – 2pm.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get, and we will be in need of judges! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

WEEK THREE FRESH START!

Hard to believe but we are already staring week three of the Challenge and are AMAZED by the progress everyone is making. More than anything, we are thrilled with the COMMITMENT to this process. From people doing ‘travel WODs’ while away to inspiring us all with great Paleo recipes, this group is doing everything ‘right’! Keep up the good work! Today we add a new element to our training — the ‘Squat Clean’. We will be combining what we’ve learned on the Front Squat together with the Clean to get us there. But today we will learn using a medicine ball. Here’s a quick video to show you want you can expect!

MED BALL SQUAT CLEAN DEMO

FRESH START SKILL WOD

Medicine Ball Squat Cleans

FRESH START WOD

(Workout Of the Day)

15 minute AMRAP (as many rounds as possible): 200m Run 15 Medball Squat Cleans 200M Row 15 Sit Ups

COVE WOD

5 Minute Window 600m Run 1 Round “Cindy” AMRAP Clean & Jerk Rest 5:00 5 Minute Window 400m Run 2 Rounds “Cindy” AMRAP Clean & Jerk Rest 5:00 5 Minute Window 200m Run 3 Rounds “Cindy” AMRAP Clean & Jerk Fitness: 95/65 (115/75) (135/95) RX and RX+: 135/95 (155/105) (185/125)

Coach’s Tip: The weights should challenging on the Clean and Jerks, but remember that the barbell will feel even heavier after all of that work before it — so pick your weight carefully! There is five minutes of rest baked in (much more than we are used to) and we want you focus on HIGH power output in each round. This means you should approach this as three separate five-minute sprint workouts. You should be exhausted after each round (probably lying on the floor, even)… we don’t want you ‘conserving energy’ or pacing because you know there’s another round coming.

Kim M. demonstrating GREAT positioning for her handstand push ups. Her daughter is an amazing gymnast and we’re thinking the apple didn’t fall far from the tree…

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October 1, 2016

Sunday, October 2nd, 2016

OPEN GYM 9A-NOON Missed one of the great workouts this week? Today’s a great day to make it up. Who knows it might even stop raining.

CROSSFIT FAMILY NOON

This will be our final CrossFit family class but we will be sure to do some more in the future.

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September 30, 2016

Saturday, October 1st, 2016

COME SUPPORT THE COVE AT THE “CHARM CITY THROWDOWN”! Another reminder that this Saturday several Cove athletes will be participating in the Charm City Throwdown at Outsiders CrossFit (in Sparks, MD). Heat times were just published and it looks like the Teams are the first to go (with a Cove team in Heat 6). Heat 6 is estimated for 8:50 and directly following that will be Old Man Michelotti in the Masters Heat One at 9:07 and Julie Jones at 9:15! Brittany lead’s off the individual RX female division at 9:25a and Geo follows her for his individual RX heat at 9:35. If you’re not an early bird, no worries… it looks like Tyler’s first WOD doesn’t start until 10:27! Each will have three workouts throughout the day (with perhaps a fourth if anyone makes the finals!) Check out all the HEAT TIMES HERE

REMINDER: LAST FAMILY CLASS SUNDAY AT NOON! Sunday will wrap the last in our CrossFit Family series of classes. It has been so much fun so far and we’ve had numerous families participate. We’d love to have more of you come try it out (and if you’re an experienced family, come on back)!

COVE “STRENGTH” WOD

Split Jerk 3/3/2/2/1/1

WOD

400 M run

21 Front Squats

400 M Run

15 Front Squats

400 M Run

12 Front squats

400 M Run

Fitness: 95/65

RX: 135/95

RX+: 155/105

Coach’s Tip: Keep your torso upright as your dip for your split jerk. Going so deep in your deep that your shoulders rock forward is counter productive to getting the bar overhead.

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September 29, 2016

Friday, September 30th 2016

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FRESH START CHALLENGE PARTNER WOD 17 min AMRAP in teams of two: 10 Burpees 20 Hang Power Cleans 30 Lunges 400m Row Coach’s Tip: Try to break up the reps fairly evenly, but do not feel like you need to do them “in half”. Meaning, one person doesn’t have to do 5 burpees then the other does five. You can alternate singles or do two at a time. This is where it gets fun and strategy comes into play. We want each person to around half the reps, but HOW you get to that is completely up to you! Although we will try to share barbells, you do not have to use the same weight. And FYI, “#” means “pounds” here…. it’s not a social media hashtag 😉 FX- 35# HPC Rx- 45# HPC Rx+- 55# HPC COVE “STRENGTH” WOD DODGEBALL!!!!!! Yep, it’s time to shake off the week and get after your fellow athletes. Mad at Josh for beating you in a METCON? Nail him. Want to get back at a former Partner for making you do too many wall balls last week? It’s payback time. All classes will run dodgeball for a warmup, but try to only come to one class. You don’t want to be ‘this guy’…

COVE PARTNER WOD 10 Power Cleans 8 Pull Ups 12 Rounds (1 person completes a full round then switch, 12 rounds total) 12 Wall Balls 8 Slam Balls 12 Rounds (1 person completes a full round then switch, 12 rounds total) Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: There is plenty of rest built in while your partner works so try to go in big and unbroken sets for each of the movements. The barbell is something you should be able to move quickly (especially in the first few rounds!)

Luis M. demonstrates great resting technique while his sister works the slam ball in last Friday’s Partner WOD …

And here are some “aftermath shots from last week! We anticipate more of this today…

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September 28, 2016

Thursday, September 29th 2016

COME SUPPORT THE COVE AT THE “CHARM CITY THROWDOWN”! Coach Josh already posted this on the Cove Club Facebook group but a reminder that this Saturday several Cove athletes will be participating in the Charm City Throwdown at Outsiders CrossFit (in Sparks, MD). It’s a great competition several of us attended last year, both as competitors and spectators. So if you’re looking for something to do, come watch Tyler Jones in his first individual competition and Julie JonesandSteve Michelottiin the master’s division. Geo Rockwell (the WODFather himself) and Coach Brittany will be competing in the individual RX divisions and the Marina Krobisch Anglim/Maria Alcoke/Holden Harriot/Josh Hip team will try to hang with some strong athletes in the team competition (including going head to head with former Coach Matt!). Here are some throw back shots from last year (including Josh rocking the podium!)

STRENGTH WOD A1) RDLS 8/8/8/8 A2) Bentover Barbell Row (double overhand grip) 8/8/8/8 For RDLs and Bent over row use 15-25% of 1 RM deadlift. The weight on the bar should be about the same for both movements. The RDL should feel light. Focus on feeling the movement in your hamstrings and keeping a good back position. For the Rows focus on squeezing the shoulders together and hinging at the hips. WOD 1 Minute at each station for Max Reps Russian KB Swings Burpees Jumping Lunges (body weight) 1 min Rest 4 Rounds Fitness: 35/26 RX: 53/35 RX+: 70/53 Coach’s Tip: Try not to ‘gamify’ the workout. Meaning, don’t save all your energy for lunges if you think you can do those fastest. Go hard for each of the full minutes because the rest is built in!

THIS is what it’s all about…

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