Daily WOD

January 27th 2022

Strength

5 “working” sets building in weight

1 Snatch Grip High Pull

1 Hang Power Snatch

1 High Hang Power Snatch

reset (step away for ~3 seconds)

1 Squat Snatch

First set should be ~47%

MetCon

“CrossFit 40”

40 Cal Bike

Time Cap: 4 min

Stimulus: Burner

View Past WODs

COVE NEWS

We are beyond bummed to post this but we are POSTPONING (not canceling!) the Anniversary Bash in February and the Women’s Self Defense Seminar this weekend. If you are a glass half full person and love anagrams or word games, you’ll see that “no stop”, “soon” and “dope” are all words that can come from “postponed”. And the party will be ALL those things! Regarding the self-defense seminar this weekend, one of our generous volunteer instructors (Maryann Foxwell) has to abide by new Covid restrictions at work that limits her exposures outside the workplace — so taking the risk of volunteer work in a group setting is something she just can’t do right now (and we absolutely understand!). When numbers calm down and she has more flexibility it will be back on the books! Thank you all for understanding!

SNATCH CYCLE STARTS MONDAY!

CrossFit workouts are by definition “constantly varied, functional movements, performed at relatively hard intensity”. This is the magic sauce that has allowed so many of our athletes to find success in all their fitness pursuits.

The “constantly varied” piece of the puzzle is a huge part of our programming. We love the ever-changing range of challenges, movements and time domains that make our workouts so spicy. However, there are times when taking some time to focus on ONE aspect of fitness can have tremendous benefit on ALL aspects of fitness. Just a few months ago we did a Back Squat cycle and we saw tremendous gains in so many athletes’ raw strength that transcended just the squat.

To start the year, we are going to focus on another movement to help take our fitness to even new levels. Over the coming weeks, we will be working on perfecting our Snatch.

There are ten domains of fitness that we look to attack in our programming and are also core to CrossFit’s style of training (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility and balance) and nothing hits more of them than the Snatch. It is arguably the most complicated barbell movement we do in the gym but is very much a staple of our program because of its powerful benefits. We expect our athletes to see tremendous gainss in not only their strength and power but also the mobility, core strength, coordination, balance, agility and body awareness with this training cycle.

We were blown away with the improvements we saw in our most recent cycle and are excited to see what you have in store for us with the upcoming snatch program.

NOTE: For those athletes that are dealing with injuries, mobility or struggle with the Snatch in general, we will be offering you alternatives for you in class. At times we will focus on another movement (power cleans for example), accessory movements to allow you to build capacity to snatch or even focus on Power vs. Squat snatches. Long story short, no matter where you are with your mobility or strength, we will find what’s best for you!

Tomorrow’s Wod

Strength

Find 1 rep Snatch

MetCon

4 rounds

12 Power Snatch

8 Bar Facing Burpees

200m Run

Time Cap: 15 min

Fx: 75/55

P: 95/65

O: 95/65

Stimulus: Burner

HOWARD COUNTY MASK POLICIES

I feel like we’ve written this post before… oh, wait. We have! As you likely know, Howard County has re-instated the indoor mask mandate for all businesses (including ours) and this means going back to some of our old ways of doing things.

As many of you know, we worked with Calvin Ball and his team with the previous indoor masking order (same directive for businesses as it is now) as our space and style of training is very unique. Like we did then, we will ask people to enter the building wearing their masks and keep them on as they get their equipment, use the restroom/kitchen, etc. Once they are in their personal area they can take their mask off.

We know this is far from ideal, but we know how to do this. Try to maintain more distance than normal. Give your coaches some grace (it’s even harder to coach in a distanced gym with increased separation!). And please know we will not be setting up equipment in stations prior to class like we did in round 1, so continue to set up your stations with your gear at the top of each class — and respect each other’s space as we always do!

We’ve done it before and we’ll do it again. If it means keeping our doors open so you can have that Best Hour of Your Day, we hope you

agree it’s a small price to pay!