Murph is almost here!
MURPH SIGN UPS AND YOGA!
Yoga starts at the Cove THIS SUNDAY!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
You can sign up for your HEAT TIME HERE
STRENGTH WOD
2 Power Snatch + 2 OHS
7 Rounds
Fitness/Performance: Keep the load low and work on technique, range of motion and position
Open: Get as heavy as possible and make each complex unbroken.
WOD
Fitness
90 Air Squats
30 Power Snatches(75/55)
60 Doubles
Performance
30 Overhead Squats (95/65)
30 Power Snatches (95/65)
100 Doubles
Open
30 Overhead Squats (105/70)
30 Power Snatches (105/70)
150 Doubles
Coach’s Tip: Whether you are doing air squats, lightly or heavy loaded overhead squats look for virtuous technique in this movement. Success in this workout isn’t just found in speed but more importantly in movement quality.
Throwback Thursday pic to the original Million Meter Man, Garth. He started the rowing revolution here at the Cove with all those early AM sessions.
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Wednesday Wins! Keith O!
You might know him as the “guy whose wife bakes the most amazing desserts”, but to us he’s one of the most determined and likeable guys out there. Keith O. is one of our early morning warriors, and has been crushing it ever since he walked through our doors.
A lifelong athlete, he ran high school cross-country and track and weighed 135 soaking wet. But when he got to college he found rugby and the coach told him that wouldn’t fly – he was told he’d be benched until he put on some weight. That he did, and he played all the way through college and for the next 20 years on club teams. Rugby created all sorts of challenges for him injury-wise, and some of them still plague him today.
“Before I got to the Cove I was in a rut. I was probably 25 pounds over what my weight should have been. I was doing the ‘Golds gym workouts’. You know… doing things body part by body part. Then my wife got me a personal trainer and I started working out again for real. The trainer would have me doing ‘mini Metcons’ after our workouts so I got a sense of what CrossFit was about” (his trainer smartly followed CrossFit Football programming)
As a former runner (and avid cyclist), he enjoyed the individual time for himself, but rugby left him with an affinity for teammates and camaraderie that he really missed.
“CrossFit is very similar to my rugby experience. I made lifelong friends with rugby and I love the community and friends I am making here. I’ve got my rabbits I like to chase… the young guys – like Ethan. We came in one Saturday and did a Comp Train workout. I was the even the one who suggested it but also was the stupid one to do so (he said laughing). There are all these jokes about CrossFit and the ‘cult’ of it, but I’ve totally drunk the kool aid. And from the moment I walked in, it just felt personal.”
He’s up before dawn most days. “I’ll be up early working on European time. I’ll wake up at 3:30 to negotiate a deal overseas, but at 6:30 it’s CrossFit time. The 6:30 used to be a small class – the 5:30 was the big class. But now it’s really lively. I love that we have athletes of all ages and all fitness different levels. It gets me up in the morning. This is my sanctuary.”
What’s different since CrossFit? “The mobility is huge. I couldn’t hold a weight over my head without pain when I started. And sometimes it comes back, but I know when not to push it.” But despite his athletic past he says “I think I’m now in the best shape of my life. I’ve lost 25 pounds since I started. It’s hard to compare to when I was playing competitive sports, but back then I was in ‘sports specific’ shape, not ‘functional shape’. I could sprint, but my overall fitness isn’t what it is now.”
And with Memorial Day fast approaching and since we love to honor fallen heroes with special workouts, he shared something truly special with us. “A number of people at The Cove have asked we what the bracelet is that I wear every day. It is a memorial bracelet and I have worn it continuously for many years now. I went to a military high school so a number of my classmates joined the Services. One of those people was my classmate and friend Cliff Patterson. I could tell you stories of Cliff. Great person. Captain of the football team and all of that… but he was just so much more.
The bracelet says:
Maj Clifford L Patterson VA USA
Pentagon 11 Sep 01 VOT
Cliff was killed when the plane hit the Pentagon on 9-11.
I can tell you the bracelet makes me sad, proud and at peace. I know the last part is strange, but during those times of anger, frustration or just stress I look down or adjust the bracelet and it makes me realize what is really important.”
So while Keith is getting stronger, leaner and fitter and honoring his fallen friend, we will look on in awe as we eat his wife’s cake.
SKILL WOD
Fitness: 7 Strict Pull ups
Performance: 7 Chest to Bar (can be kipping)
Open: 5 Muscle Ups
x 6 Sets
10 min time cap
(all reps should be unbroken if possible)
WOD
20 Seconds on Assault Bike
7 Hanging Power Cleans
7 Bar Facing Burpees
Rest 1 minute
5 Rounds
15 min Time Cap
Fitness: 95/65
Performance: 135/95
Open: 165/110
Coach’s Tip: For the skill WOD the numbers can be changed! As an example, if you are following the Open track and does not have MUs this is the time to work on some progressions. If you have MU’s but can’t do 30 in under 10 minutes, definitely scale back the number. Use the same thought processes for the chest to bar and strict pull ups. The workout should be fast. Fo for a hard 20 seconds on the bike… and the hanging power cleans should be unbroken so pick a weight you can move!
Meet new(ish) member Bill M…another am warrior!
Yoga and Murph Heat Sign Ups!
MURPH SIGN UPS AND YOGA!
Yoga starts at the Cove THIS SUNDAY!
To say we are excited for this is a massive understatement! After receiving over 75 responses, we are going to hold class EVERY OTHER SUNDAY at 8:30 am. Voting skewed heavily to earlier times, with 8am and 9am being the clear winners… so we decided to split the difference and hold class at 8:30!
Classes will be led by our very own Ashley G.! Not only is she a beast CrossFitter (if you haven’t seen her crushing WODs at the Cove, you are missing out!), she is highly certified in various yoga practices. A yoga warrior, Ashley Guy inspires strength and confidence through breath and movement. Her fun and energetic classes will encourage exploration into body awareness and alignment, offering active recovery for our athletes. She completed certifications in Bikram method of Hot Yoga Level 1 and Barkan Method Level 2, however, Ashley’s personal practice and teaching methods continue to evolve and provide opportunity for growth.
She will program her classes to align with Cove’s programming, so you’ll receive a highly customized class designed to build up on the great work you are already doing at the box.
Please join us in welcoming Ashley to the Cove team and thank her for helping us make the most of our training her at the box!
May 29th: Memorial Day Murph 10am
As you know, we are less than a week away from this CrossFit tradition where we will honor Navy SEAL Lieutenant Michael Murphy by completing the CrossFit hero WOD titled “Murph”. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD. Many people are doing teams (which we love!) and we are thrilled to see everyone strategizing the best way to make this a safe and amazing day. Because we are expecting large numbers, we are asking people to sign up for heats. We will run two heats (three if needed) so please put your name in one of the columns. We will have 30 spots for each heat, so if you are doing a team, only pick ONE box. Just put put both your names (or more if you are doing it in threes or fours!) in the single cell so we know who’s on a team and who’s going individual).
You can sign up for your HEAT TIME HERE
WOD
800 M Run
800 M Row
15 Deadlifts
600 M Run
600 M Row
15 Deadlifts
400 M Run
400 M Row
15 Deadlifts
30 Minute Time Cap
Fitness: 185/125
RX: 225/155
RX+: 275/175
Coach’s Tip: Today we test our endurance AND strength training with a doozy of a WOD. The deadlifts should be a moderately heavy weight, but should be something you can at least do in quick sets of five. You’ll be doing 45 total deads, so it is a lot of volume. Deadlift/running/rowing is a challenging combination and your hammies will be tested. So make sure you get really good stretch in before and after class and maintain VIRTUOUS form throughout. The coaches will say “drop the barbell” if they see you doing anything that puts you in a vulnerable position… so check that ego at the door!
It’s hard to believe, but Zipporah is due THIS SATURDAY! But this little man was two weeks late, so if history repeats itself you’ll likely see her STILL working out next week…
STRENGTH WOD
12 Single Arm DB Strict Press (6 each arm)
30 Second High Plank
5 I’s, Y’s and T’s
4 Rounds
WOD
9 Thrusters
9 Toes to Bar
9 min AMRAP
Fitness: 75/55
Performance: 95/65
Open: 95/65
Fitness: 75/55
Performance: 95/65
Open: 95/65
Coach’s Tip: We are working on shoulder health with the I’s, Y’s and T’s. Today’s METCON is quick and dirty. The Thrusters should be unbroken for the majority of the time. For the toes-to-bar, remember to work a straight leg kip if you are progressing to that movement!
Myrissa crushing it as always...
