IT’S THE WEEKEND!!!

We have been archiving all the virtual WODs on a Google site for easy access and navigation. We’ve called it #CoviesTogether (thanks for the hashtag Maria) and it was created and designed our very own tech engineer Charlie Anglim.  If you missed a workout or just want to watch us suffer through one, you can keep up with ALL workouts HERE!

While the days seem to be blurring together, it’s the WEEKEND so time to have some weekend fun.  It’s supposed to be a bit chillier, it’s the perfect weather to get outside for a brisk walk, jog or bike ride.

To keep our weekend schedules similar to the past, we’ll be offering multiple workouts options, kids’ classes AND yoga!!!!  We’ll do some variations on times and style of each (of course) but we’re let’s try to keep to our ‘normal’ schedule as much as possible!

Here’s the schedule for the weekend:

• At 9am there will be a trail run in Patapsco!  Remember to respect the space of your fellow Covies and the others that will be on the trail.  Location is  Landing Road and Montgomery Road.  (Side parking, No entrance FYI)
• Early risers can work out with Madison and Daniel on the pre-recorded workout below.  As always, it’s challenging and fun, and can be done with a variety of equipment. LINK TO VIDEO IS HERE
• At 11am will be running a “CrossFit Family” class.  This is meant to be partner-style workout that parents can do with their kids.  We know our little fire-breathers will be missing Cove Kids’ classes, so let’s give them a virtual experience like we’ve been having!  We will post any equipment needs/recommendations by the morning.
• At NOON you can ZOOM with Coach Brian and hit a group workout virtually.  Use the link HERE to connect prior to class and join in the fun.  Today’s workout was amazing with great participation — and it is so motivating to work out with you all at the same time!
• On Sunday we will be doing our regular 9am YOGA WITH KATIE!  We’ll be streaming it on FB Live in the Cove Club, so we hope to ‘see’ you all then!

HOME METCON

21-15-9

Backpack Squat Cleans
Backpack-Facing Burpee Jumpovers

Time Cap: 10 minutes

*You can use dumbbells or barbell if available, same rep scheme

Fx: 75/55
P: 115/75
O: 135/95

HOME ACCESSORY

EMOM: 10 MINUTES

Odd minutes: max shoulder taps for :30sec (piked or handstand)
Even minutes: max shoulder press :30 sec (with backpack or dumbbells)

Happy 13th birthday to Tom Anglim (not to be confused with ‘slightly older than 13’ Tom Anglin!). 

Oh, and hi Simone.

COVE HIBERNATION HYSTERICS

We never thought we’d be laughing as hard during a time like this like as we did today.  From Alea’s “hello, FaceBook, can anyone hear me?!” to Maria’s Happy Hour Turkish Get Up Challenge (and Josh’s 12oz prescription for the ladies and 16oz for the boys), finding lightness at at time like this is a real gift.  Thank you. And keep those kinds of gifts coming!

As you saw today, we are eliminating the daily meet-up workouts from the schedule. Following Gov. Hogan’s announcement and mandate that groups stay to less than 10, it’s just the right thing to do (even if we have less than ten).  We all want to play our part in solving this crisis!

However, we know that many of you are seeking relief from isolation and stress by going on runs, hikes or bike rides — and that is just AWESOME.  Being outside with a friend or family member is chicken soup for the soul! We know we are a bit of schlep from Columbia, but we have a few kayaks and stand up paddle boards for when the weather gets warmer (hopefully in a week or so).  Again, we are NOT looking to substitute a group workout with a group kayak outing per se — rather we are offering you a bit of nature, on the water and clearly MANY feet apart in the coming weeks.  We have three adult sized kayaks and 2 junior ones (which comfortably most people 5’5″ or under). If there is interest we can create a sign-up sheet to organize times. Ping me directly at marina@cove-fitness.come if there is interest and we’ll get the boats in the water soon!

HOME WORKOUTS

Tomorrow we have a great workout coached by Coach Josh (see video below).  Keep an eye out for a few easter eggs in this video too!  And as usual, we’ll do a Zoom workout.  Friday’s Zoom workout will be at NOON with Coach Marina:  https://zoom.us/j/687582687

METCON

(Corona No Partner WOD)

2 Rounds

70 Front Rack Lunges (wear the backpack in front of you)
70 Backpack Deadlifts (hold the backpack on the top and bottom)
40 Backpack Shoulder to Overhead

Buy-Out: 300 DU (or 500 SU)

Time Cap: 18 min

Coach Josh also will be demonstrating a variety of options using different types of equipment, including backpack, single dumbbell, and double dumbbells. Enjoy his video with a couple of fun easter eggs in it.

We don’t have to be close to share moments!  

COMMUNITY AND CONNECTION

We can’t tell you how many calls and emails we’ve gotten saying how much the workouts, posts and photos are keeping people connected and sane. Once again, this community is taking care of each other in ways we never thought possible.  It’s simply amazing.

ALL of this is possible because of you.  You have agreed to continue to support us (not just by posting and sharing laughs) but financially keeping us alive during this crazy time.  In the last 24 hours we had members reach out to us that had been on hold saying they want to come back.  That they want us to be part of their lives long term, and if it means helping now, they insist.  We’ve been emotional for a long time now, but this was so overwhelming — but in the BEST way.  This will allow us to not only pay the bills that will continue to come in regardless of closure, it helps protect us so we can be here when this is all over.  We PROMISE to pay it back to you in spades.  Yes, with unwavering support and unrivaled community, but with upping our game in any way we can.  We promise we will make it up to you somehow.

Tomorrow we continue with another day with lots of ways to stay connected and to get fit!!!!  Here are your choices!

1. Watch and do the pre-recorded workout with Coach Katie (see below).  Thanks to a great suggestion by Meredith, we have added closed-captioning to the YouTube version (just press the “CC” button!
2. Tomorrow’s ZOOM broadcasted class (meaning, one you can log into and participate LIVE) will be at 9:30am with Coach Maria!  This workout will also be archived so we you can replay it at any time.
3. We will be doing another meet-up at NOON Cypressmede Park.  The schools have closed their facilities so we are moving to a restricted use park.  We should be easily be able to run and finish the workout six feet apart!  Bring water and a yoga mat!  The address is 3100 Fawnwood Dr, Ellicott City, MD 21042  https://maps.app.goo.gl/g3fwm8DgWttbq4bW6

HOME METCON

1 mile run

50 V-ups

50 Burpees

*If Equipment is available: sub out V-ups for any of the following:
50 TTB or 50 Hanging Knee Raises

HOME ACCESSORY

3 rounds

15 reverse snow angels

6 Pushup into Down Dog

Today’s workout with Coach Katie

DAY TWO OF SHUT DOWN…

It’s certainly not the same, but it was AMAZING to see so many of your faces online working out (whether on your own, at the Zoom session or outside at the track!).  And we want to see how you’re using all that borrowed equipment. The kettlebell rack is bare and there are a sad few dumbbells left behind (shockingly, the 70’s. ha!).  But tomorrow we’ve got some great options planned again:

1. The pre-recorded workout with Coach Brian is below.  Hot off the presses (finished this evening), it’s a bit dark out.  But hopefully the 5:30am people will feel like it’s just before sunrise.  THIS WILL BE POSTED MOMENTARILY.
2. Tomorrow’s ZOOM broadcasted class (meaning, one you can log into and participate LIVE) will be at 6:30am.  We will be rotating the time of day the ‘live’ classes air to match up with class times.
3. We will be doing another meet up at Wilde Lake HS at 12:30pm.  That’s 12:30, not noon!  We’ll do the day’s workout plus some other endurance work we have schemed up! The school is located at 5460 Trumpeter Rd, Columbia, MD 21044 so bring water and a yoga mat if you have one.  The field is turf and has those little rubber pellets as a base.  A yoga mat will just help keep them off you as you sweat!

IF YOU DIDN’T READ THE BLOG, COVE CLUB POSTS OR WATCH THE FIRESIDE CHAT YESTERDAY…

It’s been a whirlwind day, but we couldn’t be more appreciate of this amazing community and your support.  We’ll be working through a lot over the next days and weeks, but wanted to share some thoughts and immediate plans with you all.  Keeping Covies together (socially connected and physically active) is our priority right now and we’ve got some fun things to keep you busy.  Oh, and if  you are not on FaceBook, we strongly urge you to create and account to stay better connected.  The private FaceBook group “The Cove Club” will be an important communication tool for our community:

1.  We will be releasing a pre-recorded video version of Tuesday’s home workout tonight. It will be a fully coached class with all your favorite things (intro, warm up, WOD and cool down!). It will be on our Facebook feed and YouTube channel and our first class will be led by Coach Daniel  and Coach Madison!  Come back to this page or to the Cove Club for links!  This is so you can do the day’s WOD at any time convenient to you.  All workouts will be in Wodify so enter your scores!

2. We also will be having a virtual ZOOM class each day. We will be sending out a link and password soon as well. We like these virtual ZOOM classes because everyone can share in the experience with each other — and there’s nothing like sweating it out with a fellow Covie ‘live’!

3. Whenever weather (or law) permits, we’ll be doing an outdoor workout!  It’s supposed to be a beautiful day, so let’s go outside, breathe in the fresh air and sweat it out at an appropriate six foot distance from each other 😉  

CONDITIONING EMOM

10 Odd: Hold weighted backpack at shoulder level for :30 sec

Evens: :30s handstand hold

Fx: hold in piked position as inverted as possible

HOME METCON

10 rounds

8/6 Pushups

12 Jumping Air Squats

Time Cap: 16 min

Fx: Kneeling Push-up