Daily WOD

November 25th, 2024

Push Jerk
Every 2:00 x 3 Sets
2 Push Jerk ‍
* Same Weight Across
* Aim For ~86%
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“Boop”
AMRAP 18:
18 Toes to Bar
18 Push Press
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Every 2 Minutes [Starting at 0:00]:
200 Meter Run
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Time Cap: 18 Minutes
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FX: 95/65
RX: 115/85
RX+: HSPU

View Past WODs

COVE NEWS

CrossFit Open Details and "Intramural" Teams!

COVE OPEN DETAILS: PLEASE READ!

For those of you not aware of how this works, The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 23rd (the WODs are announced at 8p on Thursday nights) we will do all the workouts at the Cove on Fridays. This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 5:30p AND 6:30pm classes. That means we do a big team WOD event, we act as judges for each other and hang around for pot-luck style drinks and snacks after. Maybe we can even bust out the disco ball. Here is some key information you’ll need and some answers to questions we’ve already been asked: WHAT IF I’M NOT OFFICIALLY REGISTERED FOR THE OPEN. CAN I STILL DO THE WORKOUTS? Every Friday Cove WOD will be that week’s Open workout. That means in classes all day long, you will get a chance to do it. Since we will have participating athletes in almost every class hour, we will running classes as if everyone is doing it. That means ALL classes will run as two heats and you will judge each other. One group will do the workout and the other will judge. Then we will switch. Again, even if you are not registered, you will get a real sense of what it is all about! Don’t be intimidated but he word “judging”. It means your quality of movement will be held to a high standard and you’ll be having someone count your reps (trust us, it’s SO nice not to have to do the math at the end of class!). We will all hear “no rep” at one point during this Open! WHAT IF I CAN ONLY MAKE AN EVENING CLASS TIME AND I’M NOT DOING THE OPEN? Come in and do your workout during your regular time (meaning, show up any time DURING the Friday Night Lights event)! It will not follow a normal class structure, but we will have recommended warm-ups ready for you to do before you get after it. So if you can only WOD in the evening and need to scoot on out, that’s totally fine! WHAT IF I REGISTERED FOR THE OPEN BUT CAN’T MAKE IT TO THE BOX ON FRIDAY? Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open. You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. Show up, do your best, and put in your score. If you cannot make it on Fridays, you will need to secure your own judge for another time. The Cove Club FB page will be packed with offers and requests to judge, so just post a “Hey, I need a judge at XX time and happy to return the favor”… and you’ll get someone! Keep in mind that if you are traveling, boxes around the globe will be doing the same workout, so you can certainly drop into any box on the road and they’ll likely connect you with someone to judge you to get the ‘official’ score.

WHAT IF I’M NOT DOING THE OPEN OR I’M NOT DOING THE WOD FRIDAY NIGHT? CAN I STILL COME TO THE EVENT? Even if you are not competing in the Open or if you did the workout earlier that day (or if it is your rest day) please come! It is such a fun night and you’ll get to meet so many people that make up this wacky and wonderful box. Per usual, please bring any beer and snacks you will need to refuel post-WOD. Remember this is a pot-luck style Open celebration!

HOW DO I SUMBIT A SCORE IF I’M DOING THE OPEN? Your judge will have a scoresheet that you will sign after your workout is complete. It will include your score and your judge’s name. You will need to log in to games.crossfit.com (or use the app) and enter your scores by 8PM on Monday evening (5P Pacific Time)

INTRAMURAL TEAMS ANNOUNCED!

Most importantly the Open is a time for people to push together. When we think of the magic of CrossFit it is in that we are all suffering together and somehow find a way to laugh when it is over. It’s that togetherness that is the special sauce that allows people to do more with their bodies than they ever thought possible.

This year we are once again doing our ‘intramural league’. It is an internal “competition” that doesn’t measure itself on reps or time rather on participation, heart, creativity and the spirit of community. The idea of signing up for the Open might feel REALLY outside your comfort zone or fall squarely against your feelings about the word “competition” generally speaking… but think of all things you have already tried here at the Cove and how you felt about yourself afterwards. This is just another challenge that will make you stronger… mentally and physically. But that word makes you uncomfortable still, let’s lose the word “competition” entirely. Let’s just call it a “Friday Night Lights WOD”. One with super-sized high fives and tons of laughing during AND after. Oh, and beer.

Once again, we are creating mini teams within our own Cove community to further bolster the excitement around the Open, but unlike last year, we are building the teams to around “THE GENERATION GAP”! We will have four different teams based on age: “The Kids”: The under 30 crew The “Mid Thirties”: The 30 -35 athletes The “I can’t believe I’ll be 40 soon” team: Athletes 35 – 49 The “Masters”: The elderly 40+ crew who refuses to use the handicap bar in the bathrooms We are not assigning team ‘captains’ for each; we will leave it up to you to decide how to rally yourselves. You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:

Perform the workout and enter a score between 8p Thursday and Monday at 8P EST. If for some reason you can not get the workout in (travel,life,etc) just submit a score of zero. (25 total points possible)
Best Selfie Submitted (weekly) (5 Points)
Spirit of the Open (weekly) (5 points)
Best team name (yes, we expect you to come up with something more creative than what’s above!
Best social media presence

(many of these will be judged by the Cove coaches each week!)

To date, here are the teams!

The “Kids”

Justin M

Ethan Wassil

Meridith Nichols

Holden

AShley Jubar

Stephanie M

John Jubar

Pranav

Sara Casey

John Crevling

Brittany Haidett

Ali Bradley

Charles Walker

Kevin Petty

Teressa Fox

Ashely Danus

Josh Tornetta

The “Dirty Thirties” (30-34)

Chelsea L

Joe Tito

Katie Ramsey

Stephanie Allen

Aaron T

Dan Bucheitt

Joe Dougherty

Caroline Murphy

Corey Nees

Patrick Cox

Melissa Gill

Maria Alcoke

Mike Condon

Cara Haffer

Apryl Gladden

Brianna Severn

Kyle Murphy

Lyndsey

Angie Bryl

Robyn Z

Nicolle Sharp

Nicole Bucheitt

The “I cant’ believe I’ll be 40 soon” team (35 – 39)

Liz Barr

Michael Kovacs

Dan Pino

Justine F

Angie Munoz

Jessica Marx

Keisha Montgomery

Beth Merritt

Jessica Sharp

Irina Kolb

Ada Rodriguez

David Merritt

Misa Francis

Lydia Stroup

Angela Davis

Briannca Smith

Erin Lally

Rikki Daniels

Don Kitchen

Kim M.

Ed Montgomery

The “Masters”

Angie Hughes

Brian Anglim

Cathy Hurley

Denisse W

Eyal Hen

Garth Cronkit

Jo Alivar

Julie Jones

Kevin Rothstein

Marina Anglim

MaryAnne A

Mike Dramski

Paul Hayden

Paul K

Phil Julien

Soctt Waters

Steve M

Susan Sanchez

SKILL WOD

1 Min Keg Drill 1 Min Shoulder distraction 1 Min I’s, Y’s and T’s 2 Rounds

SKILL WOD

Every 2 minutes for 18 minutes 200 meter run 12 Slam Balls Max KB Swings

Coach’s Tip: Enjoy the run. It’s beautiful outside.

A throwback shot from last year’s Open! Expect to be judged and hope your judge is drinking beer!

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Wednesday Wins! New Year Nutrition Challenge Participants

EVERYONE IS A WINNER (WELL, LOSER!)

We wanted to celebrate the 25 incredible athletes who committed themselves to good eating, consistent training AND incorporated positive lifestyle changes for 35 days. For those of you who are new to the Cove or did not participate in the Challenge, Coach Brittany led a group of us in a team-formatted clean eating challenge that produced INCREDIBLE results across the board. We did pre-post body composition testing (as we know the scale does not always tell the real story) and took pre/post photos to demonstrate proof of performance with several data points.

And the results are in! We have pooled the total figures and as a group they WELL OVER 100lbs of fat resulting in a decrease of body fat by 32%. On top of the fat loss, muscle was gained and PRs were crushed!!!

Each person had different reasons for signing up. Some were looking to simply clean up their nutrition after the holiday season, others were looking for fat loss and increased performance. Here’s what Coach Brittany had to say about what unfolded, but her advice is universal and relevant to everyone at the Cove (not just the challenge participants):

“I was blown away by the number of people who tracked their intake for the 5 weeks and even gave macro counting a shot! Can we also give a shout out to those who stayed alcohol free for 5 weeks and those who had perfect nutrition logs….never once going off plan!!!!!

No matter what your reason you should be very proud of yourself as you took 5 weeks to focus on you and figure out a system that is individualized to you. I provided you guidelines but the work put in was ALL YOU.

It may not be realistic to keep all sugar out forever but I do recommend that you keep your level of awareness high. When you look at a nutrition label think of this….for every 1 gram of sugar, you are eating a sugar cube….so if a drink or food has 20g sugar, would you sit down and eat 20 sugar cubes?!?!? Slowly add foods back into your diet and see how you are feeling. You may find that a food you enjoyed before the challenge no longer satisfies you. Also, if you lost a significant amount of weight and are closing in on your goal, be patient with yourself. The closer you are to goal the slower the weight loss. AND as many of you experienced, the scale may not not move as much as you would like but what is your body doing? Are you losing fat and gaining muscle? because if that is the case you are going to be tighter, wear smaller clothes and have an increased body composition. So do not let the scale rule be your ultimate measure of success.

Moving forward….

Follow the healthy habits
- veggies at EVERY MEAL
- Protein at EVERY MEAL
- Starchy carb post workout and 2 hours pre workout
- Drink 1/2 your body weight in ounces of water
Plan your treats!!!!
Limit alcohol to 3-5 drinks a week (f/m)
If you go off the rails, the next meal is an opportunity to set yourself straight
If you are low energy, you are probably NOT eating enough!!!!
Remember each day is a new day!!!!!

The winning Team (Coach Marina’s) will receive a personal plan from me. Be on the look our for an email/questionnaire to fill out so I can obtain additional, specific information to you. For the rest of you, I would love to provide you additional guidance to assist you in achieving your goals. For the Challenge members, I will open up FLEX TOTAL, (3 month program with weekly checkins) as well as the FLEX Jump Start (1 time 1:1). FLEX TOTAL is $100 a month and Jump Start is $75.

I want you all to give yourselves a HUGE pat on the back and high five one another when you see another nutrition challenger at the gym.

We will be looking for feedback to enhance the program and we WILL do this again!!!! The format may change slightly, but we will be beach body ready come the summer! Again, congratulations to all the Challenge participants and please remember that the entire coaching staff looks forward to supporting you on your continued path to good eating, increasing fitness and overall better health!

THE CROSSFIT OPEN STARTS THURSDAY!!!

We are up to 76 athletes registered! Keep it up!!! You have until Thursday afternoon to sign up; once the first workouts are announced, sign ups are CLOSED. You cannot sign up mid-way through the Open, so do it NOW!

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit those official scores to CrossFit.com but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

WOD

(AMRAP – Reps)

30 min EMOM
Min 1: 15 Wall Balls
Min 2: 15/12 Cals on the Rower
Min 3: 12 Dumbbell or Barbell Thrusters
Min 4: 15/12 Cals on the Assault Bike
Min 5: 1 minute rest

Max Score Male: 342
Max Score Female: 324

Coach’s Tip: We ALWAYS care about movement quality, but if you are participating in the Open, not hitting standards will result in a ‘no rep’. Today’s EMOM is extra focused on high quality movement. There are five stations (one being rest) and we want you to hit targeted rep counts for each station with some rest time to spare. We are no providing weights as we want you to pick a load that you can move well from the first rep to the last.

Another great shot from Saturday’s 2nd Anniversary Bash! Meet Arianna and Michelle B… they just finished up the Fresh Start Challenge, are officially chugging the Cove Kool Aid and joined us full time. Give them a fist pump or hi five when you see them!

WOD strategies and great Cove memories!

THE PARTY PHOTOS ARE IN!

Fortunately (or unfortunately!) the night is forever preserved with hundreds of pictures from the Pixelated Photo Booth! Here’s a link to them all:

PIXELATED PHOTOBOOTH SLIDESHOW

We’ve also added the high-resolution non-watermarked files to a Flickr album, so you can download them and use them however you’d like! Each one of the shots is separate so you can have the ‘real’ and unbranded photo for personal use. Once again, we had a ball on Saturday and if these photos are ANY indication, you all did too!

FLICKR HIGH RESOLUTION PHOTOS

WOD STRATEGY & MAKING YOUR GAME PLAN

At 8 PM we release the workout and our website takes a big hit as everyone tries to figure out how much the next day’s metcon is going to hurt so good. It’s the answer to that one question that lets you go to sleep at night. But what do you do with that information?

We are sure many of you then spend the next hour making up a game plan or messaging someone to find out theirs. Not that you should spend THAT much time on it, but it IS something you should pre-think before tackling any workout. For those of you who don’t… or don’t know quite how to think things though, here’s a snippet on Coach Brian’s strategy for yesterday’s Metcon of 6 power cleans and 8 burpees for 9 minutes of fun:

“As I break down this workout I focus on two variables, the length of the work out (9 minute so middle of the road length) and the movements, moderate to light power cleans and burpees box jumps. One of those movements I feel pretty confident about (power cleans) and the other is the bane of my existence (burpees).

With those two variables I can now make a plan. At 9 minutes I want to move quickly but not sprint and burn out at the end. I feel confident that I could do 6 power cleans unbroken but after last week’s workout of power cleans, burpees, and swings, I am thinking maybe I break that up into smaller sets of preserve my lungs and try to control my heart rate For the burpees, I am going to jump up on some of them but other times I am going to step my legs in to preserve energy.

So how did it go? All in all, pretty good. I worked hard, felt accomplished, and enjoyed it once it was over. I was happy with my cleans and they really didn’t effect me negatively at all. In retrospect I think I should have tried a couple rounds of unbroken cleans instead of dropping the bar every 3 reps. Over so many rounds that six to ten second delay added up. What went poorly was my technique of doing burpees. And that is the lesson I learn every time there are burpees and I know I need to practice them more. Because I went in with a strategy to pace myself, I also think I could have increased my pace faster at the end as I had a bit still left in the tank. I started to really try to sprint the workout in the last 1:30 and I think I should have tried that more at the 2:00 minute mark versus the 1:30. All in all, it was a great workout. I feel fitter, I am energzied for the rest of my day, and now I have learned just a little more about my abilities as an athlete that I can now apply these lessons to future workouts. Bring on those burpees in the OPEN!”

Our job is to help you understand the GOAL of the workout, but how you attack it is highly personalized. And with it being “Open season”, trying develop a game plan can do wonders for not just the WOD, but it is a great learning opportunity for any future ones!

THE CROSSFIT OPEN STARTS THURSDAY!!!

We are up to 73 athletes registered! Keep it up!!!

SKILL WOD

Spend 15 minutes working up to a heavy 3 Rep Snatch (power or squat)

COVE WOD

15 Power Snatches 25 Sit ups ____Double Unders 4 Rounds Fitness: 75/55 (30 dubs) RX: 95/65 (40 dubs) RX+: 95/65 (50 dubs) 14 min Time Cap

Coach’s Tip: The sit ups are your ‘rest’ here, but don’t go TOO slow as that could eat up a lot of clock. The goal is to go hard and fast on the barbell (it should feel like a LIGHT weight!) and you should get your heart rate reset on the sit ups so you can attack those double unders! Remember to relax those shoulders on the doubles as you don’t want them to be too fatigued as you get back on the bar.

Love these crazy kids…

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#NOPLACELIKECOVE

OH, WHAT A NIGHT!

Words cannot express our deepest thanks for not just an amazing night, but an amazing spirit of community, support, and love. We feel so lucky that each of you chose this as your home away from home and have become not just great athletes and friends, but FAMILY.

Saturday night was an epic celebration of everything “Cove”. The most beautiful manifestation of community we could ever imagine was only trumped by the generosity and thoughtfulness of the collective of YOU.

We never expect ANYTHING from you besides hard work and a commitment to yourself and your fellow athletes, but you continually surprise us by going above and beyond. Your generosity is overwhelming and we are so grateful for it. Not only were we wowed by the gifts presented to us, the thoughtfulness that went into each and every one was mind-blowing.

Our coaches are precious to us, and the fact that you recognized each and every one in such a personal and unique way was wonderful. We, as coaches, do this because we love it and we care so deeply for each and every one of you. For you to recognize and honor us in the way you did was beyond anything we could hope for.

For those of you who couldn’t be there this year, it is a requirement you be there for the THREE year anniversary!

We created a Flickr album of all the pictures shown on the slide show at the Anniversary Bash. Here’s over 1200 pictures representing our second amazing year at the Cove and all of you who are also amazing!

COVE FLICKR ALBUM LINK

THE CROSSFIT OPEN STARTS THURSDAY!!!

So far we have 67 athletes registered! The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.

Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.

ADA GUISELLE RODRIGUEZ

SKILL WOD

MU- 5 Kip Swings with a pull to the hips + Pull, to Transition to Support (Pause in each position; this is for quality not quantity. Try to get 3 solid reps) https://www.youtube.com/watch?v=AdLJf4si_EM PU- 5-10 Second supine grip hang then into a chin up x 5 http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1 then directly into 6 dumbbell bent over rows Toes to Bar -5 Leg Lifts hanging from the bar (straight legs no kipping) + 8 V-ups- http://gymnasticswod.com/content/v

4 Rounds

COVE WOD

6 Power Cleans 8 Burpee Box Jumps 9 min AMRAP Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: This great “couplet” will test your engine as there is no real “rest” in this WOD. The goal is to move quickly, but not at a sprint pace for the 9 minutes. Th cleans should be a weight you can do unbroken and the burpee box jumps should be at a solid pace! This is a classic WOD we would see in the Open, so if you’re nervous about signing up, this is just the kind of workout we might see in the next five weeks!

Apparently the photo booth got some love on Saturday, but people forgot their print outs! A collection of awesome shots awaitS you at the box… and we’ll soon get digital prints of every single one!

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Cove News

Daily WOD

November 25th, 2024

COVE NEWS

CrossFit Open Details and "Intramural" Teams!

Wednesday Wins! New Year Nutrition Challenge Participants

WOD strategies and great Cove memories!

#NOPLACELIKECOVE

November 25th, 2024