Daily WOD

March 21st, 2025

Gymnastics Skill Review
Take this time to warmup and practice form and
efficiency in the gymnastic
option that are you planning
to do in today’s workout.
* Bar Muscle-ups
* Chest to Bar Pull-ups
* Pull-ups
* Jumping Pull-ups

“NEW GRANGE”
4 Sets (Every 5:00)
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)

RX: 75/55, Pull Ups
FX: 5 Jumping Pull Ups, empty barbell

View Past WODs

COVE NEWS

Saturday 2/8/2019

WOD

AMRAP in 21 minutes:

8 Pistols

4 Power Clean

1 Rope Climb

Fx: 20 Air Squats every round, 115/75, 3:1 Rope Climb Scale

P: Pistol Scale of choice, 185/125

O: 225/155, Legless

Coach Mattie’s Tips: You’ve got your rope and pistol. Cowboys and cowgirls… SADDLE UP!

Friday 2/7/2020

PARTNER WOD

3 rounds-

10 Sync Power Snatch

10 Sync Overhead Squats

20 Sync Box Jumps

20 HSPU (shared reps)

Time Cap: 18 min

Fx: 75/55, Piked Pushup, 20/18″

P: 115/75, 24/20″

O: 135/95, 24/20″

FINISHER

For Time:

20 Burpees over your partner (in low plank)

then.. other partner does 20 burpees over partner

Cap: 4 min

Coach Madison’s Tips:

Synchro WODs are all about planning and communicating. Practice tempos for each move before the WOD and make a plan that you can stick to. For example, when Daniel and I do this, we will do 5-4-1 on the snatches and the last snatch will be used to get into the 10 OVHS that we would hope to do unbroken. Designating one partner to say “3, 2, 1” to make it clear when to start each set can help streamline communication and maximize time to catch your breath. Daniel always does this job because I would rest too long if he didn’t 😉

Finisher: Keep your plank as low as possible.

Thursday 2/6/2020

WOD

Every 3 minutes for 12 minutes:

15/12 Calorie Row

15 Wall Balls

Max TTB

right into…

Every 3 minutes for 12 minutes:

12/9 Calorie Bke

15 Wall Balls

Max DBalls over Shoulder

Fx: 14/10, 50/30, Hanging Leg Raise

P: 20/14, 70/50

O: 20/14, 100/70

Coach Sarah’s Tips: For the first part of the Metcon, try to relax your grip on the row. Plan on your forearms getting toasty from the TTB. Catch your breath on the wall balls – maybe break up the sets and don’t let your heart rate sky rocket! On the second part, your arms might be feeling it more than your legs so push those heels down to the petals. Focus on form for the DBalls!! Deadlift to the quads, get down low and wrap your arms around the ball and stand fast. When you reach the top, fling your arms up and over your shoulder.

WEDNESDAY WINS JO-AN B.!

WEDNESDAY WINS JO-AN B.!

We are thrilled to announce we are bringing back Wednesday Wins and even more excited to celebrate Jo-An B. as our first featured athlete in 2020! No one works harder than this amazing woman. She rises at an ungodly hour to find that one hour for herself — she’s a registered nurse who loves her career choice and a mom to three year old daughter Adaline. So between caring for family and others at work, time for her own self-care is at a premium.

“Growing up I wasn’t really into sports. I played some JV teams in high school but I was more of the typical nerdy Asian who was always studying for the next test. As the oldest child in the family to parents who emigrated to the US to have a better life for our family, the pressure was there to excel in my studies; therefore, physical activity was on the bottom of list of things to do. I started running after college just because it was something easy to take up. At one point, I got serious and joined a running group and finished my one (& only) half-marathon in my 20’s. But my typical exercise routine was pretty much- going to the gym, running, and working out on circuit machines. I’m pretty introverted- so I was happy doing things on my own.”

One of her co-workers was really fit & into CrossFit and it sparked an interest for her “A lot of times when I worked with her, she would mention how sore she was from her workout. One time, I remember thinking to myself, ‘It’s been a LONG time since I was sore from exercising… I miss that.’ I Googled CrossFit gyms in the area and saw a free intro class at the Cove and it was only 2.6 miles from where I live?!… **ding, ding** I thought ‘OK, let’s see what this is all about.’ I was SO intimidated by the class structure, the loud music, the yelling, and the number of people in the class. I did NOT like being in a class — where people can watch you — but got over that pretty quickly (since there was no other choice :)”

While it’s not always easy to rise before dawn, she’s one of our most loyal 5:30a athletes. I remember coming to my first 5:30a class and it was Coach Katie teaching. I remember her saying: ‘Hey. Good morning, Jo-An!’ and all I thought was ‘OMG… she knows my name!’ It felt so nice to have that personalization when I was new. Thanks Coach Katie! Of course, ALL the morning coaches are awesome as well!”

She not only takes class almost daily, but wraps each session with accessory work to further her fitness. “Becoming a mom was a bit of a rude awakening to me. It. Is. So. Hard. Coming to the 5:30a class is hard, but I cherish it because it’s MY sliver of time and mine alone. I’m not X’s mom or X’s wife… I’m Jo-An. The gains there are mine and I worked hard for them. I started staying after class to work on skills… like, all of them. There were SO many things I wanted to be able to do during the WODs but I just wasn’t strong enough. So I knew I had a lot of ‘catching up’ to do. There is still so much I want to be able to do, but in retrospect, I’ve been at the Cove a little over a year and I’m proud of what I’ve accomplished so far. From scaling the scales, to now being able to go ~5-10lbs over the FX reccs (on certain movements). This is the first time I’ve been able to quantify my progress and it’s so exciting & motivating to see it! Also, summers at the Cove with a super sweaty WOD means you burned some serious calories.”

While her gains have been extraordinary across the board, sometimes it’s just ONE thing that sticks with you and reminds you what you’re truly capable of. For her, it was doing her first handstand kick-up. “It was both a physical and MENTAL challenge for me. I was SO convinced my head would go straight into the ground & I was going to break my neck. But once I conquered that skill & got over the fear (I literally shouted out in joy), it became the gateway to many more PR’s & accomplishments for me at the Cove. I love our 5:30a crew and love to see them make their own personal progress with PR’s too!”

She’s learned so much about herself in her last year here. “There are so many things, but I’ve learned with self-discipline & consistency, I can achieve results. I’ve also learned body-awareness/perception. That is, knowing what are my limits are and when I can push myself just a little more.”. But it’s not just inside the gym where she’s seeing change. “CrossFit skills have spilled over to my mom-life — hip-hinging to pick up my 3-year old safely, deadlifting a box of groceries from Costco, engaging my core to move patients at work, etc. Now, if I could just string some double-unders….argh!”

We asked her what advice she’d give to a newbie at the Cove. “Keep coming! Even if you think the WOD is impossible or scary. You can scale down the scales or just adjust the numbers! It IS possible! Once you get the flow of things, it’s fun and exciting to see your progress!”

Yep, she’s got the flow and is the progress is blinding. Throw a fist pump her way when you see her. She’s put in the work and earned every bit of her success!

WOD

For time:

21-15-9 reps of-

Bar MU (reps divided by 3)

Deadlifts

DU (reps x 3)

Time Cap: 14 min

Fx: J-Hook Row (keep reps at 21-15-9), 135/95, SU (reps x 6)

P: 185/125

O: 225/155

ACCESSORY

4 rounds-

15 Glute Ham Bridges

12 GHD Situps

Scale: 24 Regular Situps

Coach Alea’s Tips: For the Metcon, make sure to be patient on the muscle up pull to avoid the chicken wing. Focus on keeping your glutes engaged during the deadlifts. Pick a weight that you don’t have to break up more than 3 times per set. During the accessory work give the GHDs a try! Even if you don’t do all the reps, at least try a few.

Jo-An sneaking some time (and some space) for accessory work after class, per usual…

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Cove News

Daily WOD

March 21st, 2025

COVE NEWS

Saturday 2/8/2019

Friday 2/7/2020

Thursday 2/6/2020

WEDNESDAY WINS JO-AN B.!

March 21st, 2025