WEDNESDAY WINS!  KATHY L.!

Today we highlight one of our favorite athletes — the amazing and inspiring Kathy L.  She turns 70 this fall, but her energy, enthusiasm and ability rival that of people half her age (or even a quarter of her age!).  She’s proven that age is just a number and her approach to fitness is something people of any life-stage should strive for!

“In my past I’ve had poor luck with physical fitness. I kept hurting myself trying to do it on my own.  I have a shelf full of fitness books that failed me.  Then I pried open my wallet and hired a trainer one day.  I really enjoyed working with a personal trainer, but it got really expensive working out twice a week.  I’m kind of a cheapskate and hated spending all that money.”

I joined my county gym and I was looking for a class setting with guidance so I wouldn’t hurt myself.  I thought I’d get the benefits to help keep me improving but also keep me safe — and I could save a little money too.  But the classes were hard to get in to. They’re crowded and you need to sign up.  And sometimes I couldn’t even get in because I got shut out and I didn’t get the personal attention I needed.”  So that’s when she decided to give the Cove a try.

She’s been at the Cove just over a year and a half and continues to just get faster, stronger and more agile. She credits the coaches, the environment and her fellow athletes for her successes here.  “One of the first sessions I couldn’t do a single burpee, box jump or jump rope. The coaches are all so awesome. Everyone is so patient. I am learning something new every day and I keep seeing improvements.” 

Oh, and she’s been injury-free.  “No aches and pains.  Not a one. The only ‘injury’ I’ve had is sciatica from my desk job!  I honestly feel it’s because of the guidance of the coaches.  I know I’m responsible for myself as well, so I’m really careful.  There’s personal responsibility there, but they are amazing.”  She also loves the fact that we properly prepare her for the workouts.  “I really love the warm ups.  It’s something I’ve never had the discipline to do on my own. Some are really grueling for me.  But it’s part of the reason why I think I haven’t been injured.”

Besides staying injury-free, her biggest overall goal is just to see continued improvement. “I think for me it’s notable that I can actually expect to continue to improve at my age.  Even starting this so late, I think I can continue to see improvements for at least the next 10 years until I’m 80.”

She also has specific and measurable goals, and she’s ticking them off quickly.  “One of the goals I put on the goal wall was to be able to do a box jump.  And I just did my first 12” jump today.  Maybe I’ll try to put a plate on it soon to make it higher, but for now I’m just happy I can do it”.  She also has a goal of doing a full push up.  “I haven’t done one since I was in my 20’s.  Holden has really been working with me on it.  I can do a plank for a full minute now so I know it’s not my core strength, it’s my upper body that needs to get stronger.  I’m confident I’ll get here. I do a tiny bit every day”.

“Everyone is so wonderful and friendly. And like I said, the coaches are just all awesome. And I’m inspired by everything these amazing athletes do. It’s so thrilling to see the young fellas lift so much weight the bar is gong to break.  And these women — they do a chin up and then keep going.  Those (muscle ups) are amazing.  I love watching it all.   I know I can’t compete with those great athletes, so mentally I strive for 2/3rds of the RX.  I scale myself to finish in the middle of the pack and I get a FANTASTIC workout.”

And she’s seeing and feeling the results outside the gym too.  She just came back from a skiing trip to Utah where she claims much more stamina and strength on the mountain than she’s felt in a long time.  “I hike more.  I do the things I love like golf and enjoy generally staying active.” 

As we age, things like protecting bone density and performing simple movements like getting up and down off the floor are really important.  Strength and power output are key elements to living a long and productive life and she’s increasing hers daily.  “My friends are really struggling — with degenerative diseases and age related things.  I’m kind of an outlier now. “ Actually, we’d prefer to say she’s exceptional.

So exceptional that all of the things she could do when she came in, she can now. “I can’t believe I can jump on a 12” box.  I can’t believe I can jump rope 40 or 50 times unbroken.  In our first classes I couldn’t do a single one.  I can even do burpees now.  I was away and saw Brian’s note about “out of town workouts”.  And there was one that said “100 burpees for time”. I didn’t do 100 — I did 70 — and it took me a long time, but I did them.

And best of all, she’s so intelligent about all of it.  She doesn’t over-reach, but she also doesn’t go soft.  She comes out sweaty, more fit… and safe too.  We think it’s the ultimate win-win relationship. She is inspired by the athletes around her and they are inspired by what she is doing.  When you see her, please give her a huge high five and tell her job well done!

 

WOD

“Hypoxia”

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Rest 1 minute

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Rest 1 minute

 

AMRAP in 7 min:

8 Burpees

8/7 Calorie Bike

30 DU

*Each round you pick it back up from where you ended from in the last AMRAP

 

P/PP Mod

-Modify Burpees: Up-downs or incline / box burpees

-Mod cals if necessary

-Sub 25 light & fast russian KB swings

 

ACCESSORY

 

Tabata Style

4 rounds straight – Handstand/Inverted Hold

4 rounds straight – Jumping Air Squats

4 rounds straight – Purpees (Pushup first + Burpee)

 

P/PP Mod

Tabata Style

-Can opt for legs up the wall if it’s comfortable being on your back – if not going upside down, L-sit DB hold (holding DBs in OH position)

-Omit jump in Air Squats

-Sub wall, box or knee push ups

 

Coach’s Tip: Bodyweight bananza today for the Cove.  If you are working on DUs, today would be a good dy to stick with them.

 

Hassan shows us how it’s done!

WEDNESDAY WINS!  WES K!

   

Today we highlight one of the greatest and friendliest faces at the Cove, Wes K.  Since joining the Cove he has lost over 40 pounds and his body fat percentage has dropped from 30% to 19% in his most recent InBody Scan. We really don’t need the numbers though, the progress is obvious and inspiring. Sometimes losing weight actually means gaining so much more.

You may know Wes from being awarded “Best Male Transformation” at the most recent Cove Anniversary Party, but what this award didn’t showcase was all the effort that went into it.  Wes’s story isn’t about a quick fix, but rather was a steady climb over 10 months of intelligent training coupled with a new understanding of nutrition.

Wes came to us looking to lose weight and reclaim his body. As a younger man he was a swimmer and tirelessly spent hours in the pool. He loved it growing up but the grind of constant practices took its toll for his passion for the sport. Fitness became a chore that involved a pair of headphones, a bench press, some curls, and a desire to sweat as little as possible. Living a young mans lifestyle of drinking and it poorly led to him slowly gaining pounds year after year.  Again, it wasn’t an instant transformation.  It was a slow burn.

Wes realized what he was doing was not serving him and he needed to make a change. CrossFit came onto his radar as he saw the changes it made in people around him, but he was intimidated. Wes found the Cove online and it seemed “friendly and something I could do”. He saw that we offered FREE CrossFit 101 classes but he was afraid even to walk in the door.

“I am naturally a shy person and with all those movements and people being involved it seemed a bit overwhelming. If I ended paying a little money for the sessions I knew I would attend. It helped me follow through. I went through those three classes and it really helped me understand the movements and gave me confidence that I could do this.”

But now he actually had to take it to his first class. “Brian told me to take the Friday class so I did what I was told. I was super nervous for the class experience and he forgot to mention that it’s a partner workout. Not only that but it had like 300 wall balls and a whole bunch of other stuff. I was really feeling for my partner but he was awesome and so supportive.  I survived that day.”

And from that first official workout of wall balls thus started Wes’s consistent attendance to CrossFit classes. “Coach John and Coach Brian kept introducing me to people and I started to make connections.” Those connection led to him to not just enjoying classes, but learning he was not alone in his journey.

After finding consistency in attendance he then moved on to the next target in his fitness journey, his nutrition.  One step at a time was his simple, yet smart, approach.  “I had the get the workouts down before I moved on to nutrition. I ended up buying portioned meals through Territory foods and that made things simple for me.  The great thing that happened with changing my diet was that I was recovering better from workouts. I was starting to make classes 4 days a week and I realized that I really wanted to come to classes. I liked being there. I was eating so I could spend time doing something I really enjoyed.”

This is where Wes really started to realize the next benefit of his fitness transformation. Improving his physical body was also transforming his outlook on life and his relationship with people. “Lots of my friends were getting married and having kids and they just weren’t around to hang out anymore. I never realized it but I was isolating myself from others and the Cove brought me out of my shell (pun intended). I hadn’t really thought about it at the time, but depression runs in my family but I know that this place takes care of that for me. I am just happy here.”

And despite his initial hesitancy around crowds and his nervousness about that first Friday class, it has become something he really looks forward to. “ Partner workouts are my favorite night. It’s a day I feel like I can slack the most. I might be as popular a partner anymore after this article. I just love Marcus, Sara, Paul, John, and everyone at the Cove. Things have change so much for me over the past 10 months.”

We couldn’t be more proud of Wes and his amazing accomplishments.  Give him a fist bump or high five when you see him and tell him to keep up the great work!

 

STRENGTH

 

Establish 1 Rep Power Clean

Time Cap: 14 minutes

 

P/PP Mod

If belly impedes bar path: opt for DB cleans – can go from hang.

Alternate 1 minute assault bike

+ 6 hanging DB power cleans for 14 minutes

 

WOD

 

“Lucky number 7”

AMRAP in 7 min:

7 Power Clean

7 Burpees over the Bar

 

– rest 1 minute –

 

AMRAP in 7 min:

7 Power Clean

7 Burpees

 

Fx: 115/75 part 1, 95/65 part 2

P: 155/105 part 1, 115/75 part 2

O: 185/125 part 1, 135/95 part 2

 

P/PP Mod

Sub DB hang power cleans

Sub elevated (box) burpees OR up-down + air squat

 

Coach’s Tip: Let’s get the HEAVY weights rolling.  As always, form over weight but better form leads to bigger weight!  Weight for the metcon should be something done in 1-2 reps or very quick singles.

 

Coach Josh just being Coach Josh…

WEDNESDAY WINS! COURTNEY K.!

 

Today we celebrate the successes of the amazing Courtney K. She’s one of the kindest souls we know and after hearing her story, you’ll agree that she’s also one of the bravest and most inspiring.

“My life has been a real roller coaster. I came from an upbringing where my family life was always great, but I was always the rebel.  I didn’t play the rebel role to be rebellious per se; I just loved it. I loved the whole scene. I dressed so “Goth”. I listened to heavy metal, shaved my head and wore leather pants and Doc Martins. Preppy cheerleader just wasn’t my thing.”

 

Her Dad was a huge influence on everything she did. “He was a real big hippie. He was a Purple Heart in Vietnam. He was awesome. He’s the reason I am who I Am.”. While she expressed her identity through clothes and lifestyle in her younger years, she REALLY had to rethink EVERYTHING in her 20s.

“I grew up in Florida. My Dad was the guy to go to in Broward County if you needed help. He ran several halfway houses. He stood up for the guys who needed help and then stood by them as they got it. “ He changed lives, helped get people sober and on their feet again — and the family got to be a part of all the amazing change he created. “Through all of this he still made time for us. It was never a burden.” That is, until it went very wrong.

“My dad passed away when I was 23. It was just tragic. He was clean and sober 17 years and had helped so many people. It ended up that one of the people he was actually trying help killed him.” A man who gave so much of himself to change lives was stricken of his own.

“I had a really hard time after my dad died. I started doing bad things. I drank and did drugs. I tried to hide it from everyone. I felt horrible because I was his daughter and I was now in that position (of the people he tried to help)”. I didn’t want special treatment or attention because I was “Richard’s daughter”.

She knew she had to make changes. “I moved out of the area, but didn’t go too far – From Ft. Lauderdale to Tampa. I wasn’t particularly religious. But I tried to find God again.”

It was there she met her now husband. “He was back from his second tour in Iraq. It turns out he lived just a few blocks from me and we moved there the same month. I remember he was totally unique.   We danced to Sinatra the first night in his apartment.” They’ve been together ever since.

“His family lives here (Maryland) so basically a work contract and family brought him here. We spent the next two years getting to know each other.   We didn’t get serious until I had visited him a few times. I knew I wanted out of Florida and wanted something new. I just wanted to keep moving forward. I eventually moved here and after eight months he got a deployment for six months on a civilian contract. He was gone for almost a year shortly after I moved here. It was ok, though. I was always independent.”

“We didn’t talk much about his religion until he was deployed. When he was gone, I really knew I wanted to make my way back to finding faith. I see people so happy when they have God in their lives. When I told him that, he began to share a lot about his background. So, I actually discovered Islam while I was by myself when he was away. It broadened my horizons and perspectives – and I converted. I didn’t even tell him until after it was done. “

“I actually met his family for the first time while he was overseas and got to know them as a friend of their son. I knocked on the door and they welcomed me in. Every Friday I was invited over. His dad even invited me to a religious retreat. I dove in and tried all ways to express different types of religion. I like to soak it all in and then decide what’s right for me. I mean, what’s the worst thing that’s going to happen? I get more educated? I mean, I had never met a Muslim before! I didn’t even know what Islam was when I was in Florida.”

“They were just amazing. There was always a big group and they were always there to help other people. Ultimately we knew eventually we would be together married, but didn’t know we were going to find ourselves within the process. One day I told his mom ‘I’m in love with your son and I think I want to marry him.’ And I got her blessing.”

“I love the religion and think there are so many misconceptions. Muslim men truly love their wives. Yes, the man makes a lot of decisions, but the woman holds it all together and the husbands are so appreciative. It hurts when people say we cover our hair because our husbands tell us to.  It’s a commitment to god, nothing else. It makes me feel almost born again — it makes me feel really good!” 

With a new relationship with God, she then focused on a new and healthy lifestyle. “I never played sports. I never exercised. Okay, maybe I did ONCE. I twirled a baton in a parade when I was kid. But that’s it. I’ve been in gyms before, but was so turned off by the sales process and the trainers and I could never make it stick. I didn’t know what to do with the machines. It was awful.”

“Two years ago we decided to try for a baby. I wanted to prepare myself for running around with a child. It’s then that I found CrossFit. It just changed my life and perspective on fitness. It keeps me eating healthy and on track. I don’t want to ruin the momentum I’ve created and that makes me want to keep everything in my life healthy. When he first came home I was working as a medical surgical tech for plastics (plastic surgery) and life was crazy. He then started a job that required odd hours so I’m basically a homemaker now.  It’s great because he’ll come home and I’ll have healthy meals prepped and dinner ready.”

“It’s so funny. I always tell my husband I’d be a good soldier. Just tell me what to do and I’ll do it. That’s what I love about CrossFit. It’s organized. I’m told what to do. Go! And it’s all balls to the wall. Scale if you need to. Rest if you need to. That keeps the longevity for me.”

“And I love the small successes along the way. Even changing colors on the kettle bells lets me really feel like I’ve come so far. I used to have a problem with finishing things. It took me a long time to finish high school. But I’d work my butt off to get there. And I love the fact that I am making things happen. Things are not getting in my way anymore. I’m fearless now. I used to give myself a hard time all the time… about everything. But this keeps me grounded and on track.”

Sure, there are times she does fall off track (like most of us). “I sometimes consider myself a binge eater. I’m really good most of the week and then I have a cheat day. But it’s often a BAD cheat day. Like a cheeseburger and a big slice pie. Or a whole pie!”.

But those cheats are happening less and less and her attendance at the Cove is becoming more and more. She’s happy. She’s confident. She’s down 25 pounds. She strives for all organic. She’s got energy levels most of us dream of. She’s setting a great example for all of us.

“It’s a life-changer for me mentally and physically. I’m clear. My head is clear. The Cove has opened my mind too. The people here are really great and I love that there are people from all walks of life. The coaches we have are so great and I love it so much.”

You’ve opened our minds too. You make this a better place. And we love you too. More than you’ll ever know.

 

 

 

 

STRENGTH

 

Every 90 Seconds for 15 minutes:

1 Snatch Lift Off w/ a pause (pull bar to the knee and pause) + 1 Snatch + 1 Hang Snatch

*Power or Squat

 

P/PP Mods

Alternate:

1 minute assault bike (rest 30 seconds)

14 DB side step ups

 

WOD

 

4 Rounds for Time:

15 Power Snatch

10 Burpees

 

*12 min time cap

 

Fitness: 45/35

Performance: 75/55

Open: 95/65

 

P/PP Mods

Sub DB snatch

Box / Modified burpees

 

Coach’s Tip:  Skill work with the Snatch right into a fast metcon utilizing that skill work.  Try to keep the intensity up during the metcon without hitting a “redline”.  Great form with the Snatches is going to help your time.

 

Jennifer F. takes flight!

WEDNESDAY WIN: TEAM THREATT!

Today we celebrate one of the Cove’s favorite couples, RoCarla and Warren T.!  Both have made such incredible gains in strength, speed and stamina that the coaches AND their fellow athletes alike, are in awe.

 

Unlike most other couples here at the Cove, it is not their ‘date night’ place.  “We actually never work out together, Warren says. “And we certainly don’t do partner WODs.  I don’t want my wife to see me struggling!”.  But despite the fact they are on different schedules, CrossFit and the Cove have become big topics of discussion at home.  “ Even though we never take classes together, we talk about it ALL the time.  We’ll go over the workout the night before or when I’m ready to come in later that day, he tells me what to expect.”

 

These two big personalities have a chemistry that is palpable, but he gives her all the credit. “RoCarla is the star of any show. Everything that is good in my life she has either lead me too, pushed me too, inspired me to become, or gave to me.”

 

They met with they were fresh out of the military (her Army, him Navy).  Despite the inherent rivalry, they worked together and met during their employment orientation.  “I wanted to ask her out as soon as I saw her.  I scoped out the times she got up, where she got her coffee and when she went to dinner.  I always say ‘fortune favors the bold’.  I got her in the elevator and asked if she wanted to have a drink with me.  Not sure if it was because she was stuck in an elevator with me, but she said yes.  And even after she kept me waiting for a long time at that bar, I was just happy she showed up.”  They had their first ‘real date’ in DC (at the Lincoln Memorial).  Despite his attempts to impress her from the onset, she was playing hard to get.  “ He was such a goofball.”  “I even ducked his first kiss.”  But this was the beginning of their amazing – and funny – and forever — story.

 

She was living with her parents trying to buy a house.  “I told my mom about the date.  I told her I met a great guy, he lives in Virginia.  He’s nice. He’s respectful.  He likes his mom.  He has ambition.  He’s got a good job.  So why hasn’t he called me yet?!”  How does he not call me?!”.   But he did.  And every day after that they talked for hours.  It resulted in him moving up here (after some not-so-subtle nudging) and starting a new life together. Sorta.

 

“Ro was recalled after she left the Army (she was still in active reserve) right as I was planning to move up here.  Just as I was working on moving and all the job logistics she got the notice for 404 days.  I had to put the ring on her.  I made a plan.  I planned to go back to the Lincoln memorial to propose.  But weather was not in our favor that day but as I said, fortune favors the bold!  I decided to it right then.  Just as she was about to attack a colony”. (yes, she was playing a video game).

 

She served, he settled into his new home and life began together (albeit 404 days after they expected).  They got married, had two beautiful daughters and on paper everything was great.  But it wasn’t. “After the babies, I suffered from post partum depression. I didn’t even know I had it.  After Warren and the kids went to bed I’d get out of bed and binge eat and watch trash TV. I’d get two warmed cookies and a Machhioto from Starbucks every day and think it was okay.  I was eating 2,000 calories a day just at Starbucks!  And I was teaching those kids my bad habits.  It took a long time to realize it was actually post-partum depression.  I was angry and sad and didn’t know why.  Sometimes you blame or think it’s your spouse or something is wrong with the relationship, but he was wonderful the whole time.  In fact, he was the one who told me I was depressed.  I couldn’t even see it myself. “

 

“I was like “I have to get better”.  I took more time for myself. Started going to church.  I gained a lot of weight and it wasn’t coming off.  I remember had to go to Warren’s work Christmas party.  I must’ve but on six outfits and none looked good on me.  Everything needed to change.” Getting her mind right was the priority, but they knew healthy bodies would help with a healthy mind.  Warren grew up as a chunky kid and knew the impact that it has on the body AND mind. 

 

Warren:  “I hit 200 pounds when I was TEN years old. I wrestled heavy weight as a kid; I was heavy, but I could move. But when I hit my teenage years everyone else got taller and stronger and I didn’t.  In 8th grade I started lifting with the high school football team and started learning about weights.   That’s where I got hooked on the barbell.  I was stronger than I thought I was and started dropping weight in 9th grade. I learned what a calorie was in 10th grade and I was still 200 at 17, but it was a very different 200.  I went to the Navy, and lived most of my young adult life fit.   But then we got married, had a family and I started getting bored. I still did some running and light lifting, but the weight room felt like a stranger. 

 

RoCarla came to the Cove through the Fresh Start Challenge.  It was the exact change she was looking for.  She is a natural athlete and was always super fit playing basketball in high school and receiving the highest PT score when in the Army.  She could do more push ups, sit ups and could run faster than than all the guys – but lost that part of her.  She wanted it back.  And so did he.

 

Since starting at the Cove, RoCarla is down over 30 pounds and is back to her strong and confident self.  She’s in a great headspace and has seemingly found the balance she was missing.  And the same is true for Warren. “I can walk into the gym and not feel like a stranger.  I always thought of the gym as ‘my house’.  I finally feel at home again.  The atmosphere is so conducive to getting work done.  I’m not one of the guys that can blow my own sail; I need external stimulus.  I learned I lifted weights wrong a lot of years.  The coaches teach me the right way to do it and correct my form and now I’m hitting 485 on a deadlift.”

 

Warren said, “I found the Cove to be an environment that provides me with all the tools I need to reach my full physical potential. Football let me know how strong I can be. The Navy taught me that I am only limited by how hard I want to work. The Cove is the place I can put all that together.”

 

It’s a family experience too.  She says “The kids get excited for us to work out.”  In addition to telling their parents to “send it” regularly, “They tell us ‘you need to eat more protein mommy.  They love it here.  The first thing they do when they get here is grab a PVC pipe!”.

 

They’re fit.  They’re having fun. Oh, and they LOOK great too.  Ro chimes in “I feel great.  I’m wearing jeans that are two sizes smaller now.  And Warren keeps saying “you look GOOD in those jeans!  We just love seeing the changes in each other’s physiques.  It’s amazing.”  

As he so beautifully states, “The Cove is the place where we share in an experience, and the Cove has made us a happier couple. We love the time we can spend at the Cove just being ourselves and not the roles we serve.”

 

“We want to convey our heart felt admiration and appreciation for the entire Cove community. We have never been surrounded by so many exceptional people in our entire lives. I can’t relate how it feels to have those same exceptional people talk with me and be kind to me. I always muse that if I had to colonize another planet I would start at the Cove.”

 

STRENGTH

 

Front Squat

6 @ 70%

6 @ 70%

6 @ 75%

6 @ 75%-80%

6 @ 80%-85%

 

P/PP Mods:

Modify percentages as needed – do not exceed 75% of previous 1 RM
Optional squat to box

 

WOD

 

For time:

1/1/1, 2/2/2, 3/3/3…10/10/10 reps of

Hang Power Cleans

Front Rack Lunges (ea leg)

T2B

 

*15 min time cap

 

Fitness- 95/65

Performance- 115/80

Open- 135/95

 

P/PP Mods:

Sub DB hang cleans for barbell cleans

Optional unweighted lunges or DB lunges (hold at either side versus front rack)

Sub slam balls for T2B

 

Coach’s Tip:  Same Front Squat sequence as last week, working on some volume and consistency with squatting.  The metcon works as follows- do 1 HPC, 1 Front Rack Lunge (L), 1 Front Rack Lunge (R), 1 T2B. Then on to 2 of each, 3 of each, etc.  Lots of transitions so pick a weight you can hang on to from the HPCs to the Lunges.

 

The only class they’ve attended together is a KID’S CLASS!