Daily WOD

November 9th, 2024

“Team Wittman”
[TEAMS OF 3]:
7 Rounds For Time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24″/20″)
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* Each Teammate Starts At Different Station
* Rotate When All Have Finished
* Go Through Each Station 7 Times Each
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FX: 35/25; 75/55; 20″/18″
RX: 53/35; 95/65; 24″/20″

View Past WODs

COVE NEWS

Thursday, January 5th 2015

GYMNASTIC CYCLE EXPLAINED!

We are so excited for the start of our current gymnastics cycle and we have heard lots of positive chatter from the community as well. We’ve also heard a bit of frustration that people want to hit certain movements like muscle-ups (as an example) but have been directed to work more on pull-ups first. While we can’t address it all here (this will already be a nice and long blog post) please know we are ALWAYS here as coaches to answer your questions individually. Having said that, we want to share as much of our broad thinking as possible. We also want to share questions we’ve been hearing about the cycle as we are sure that if a few of you have questions, many more probably have the same ones but haven’t asked. Here’s a bit of background… We have chosen to focus on three separate, but related, gymnastics movements that build upon one another. Pull Ups – focusing on developing strict strength to pull ourselves over the bar and supporting it by teaching kipping fundamentals. Toes-to-Bar – continuing the refine the kipping motion teaching straight arm lat engagement and putting a greater demand on our mobility and core strength. Muscle Up – combining deep pulling and core strength, scapular stability, and the ability the dip to this high-skill gymnastics move. It is important to note that all three of these movements are related and by perfecting one you improve the quality of the rest. We know that many athletes dream of getting their first bar muscle up, but by spending more time perfecting the kip with toes-to-bar or developing a full range of our pulling strength, it WILL eventually lead to that first muscle up. But more importantly, it will give you the fundamentals to do them efficiently and safely. Everything is a progression and we are all in different phases of the development needed for each. Speaking of progressions, it is VERY important that you have a base of skill and strength to determine the appropriate movement you should focus on… As a guideline to be part of the muscle up track we want people to have 8 consecutive Chest-to-Bar Pull Ups. Having that deep pulling strength is very important. We discussed this standard as a staff and want you to hit that standard using either kipping or the butterfly method before thinking to move to the muscle up track. We have had some questions about learning Butterfly Pull Ups as a skill. Note that this is a high skill movement that really serves the competitive CrossFitter. That does not mean you want to just get good Metcon times, it means you plan to go outside the box and compete regionally. If that is a goal of yours we are happy to support you. With that said, we want you to have great mobility and stability at the shoulder, have a baseline of 6+ pull ups, and have really perfected our classic gymnastics kip before we butterfly. There has been some concern that this cycle might lead to rips. Our plan is to have 2 days focused on our gymnastic movements. One will be more dynamic like Monday’s EMOM but the other day will be more core, raw strength, and skill based training that will support your skill development but not beat up your hands. We also have people that want to work on two tracks at the same time. Generally we think it would be fine to focus on one movement track during class and add some of the strength/skill accessory work at another time. So for example, I would work on toes-to-bar during class but at another time I might work on some J-hook pull ups or ring rows to help my pull-ups. That is fine as long as you are not over-using your shoulders or destroying your hands. Talk to a coach about appropriate volume and times to do this if you have questions!

The exciting thing about this cycle is that this is a HIGHLY individualized training cycle so each athlete should see great results if you stick to the programming. The hard part is that this cycle is that it is so individualized that the answer won’t be the same for everyone. Embrace it. Don’t worry about what the guy or gal next to you is doing. Do your thing. Do it great. And great things will happen. Promise.

STRENGTH WOD

Wide Stance Box Squats 5/5/5/5/5 DEMO HERE

WOD

1 minute on 30 seconds off for 12 minutes 8 Back Squats Max Double Unders Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: There is rest in this workout, but it is not a lot. 30 seconds will fly by after the third round. If you are good at math, you’re realize this is 8 rounds of work. That means you’ll be hitting 64 reps on the back squat! Some of you were complaining about soreness from Monday’s monster leg day, so please stay on the light side if it took you a while to recover from that. Use the time to go quick on the squats and develop your doubles. Regardless of the weight you choose you should be able to knock out all 8 unbroken and fairly easily for most of the rounds! If you do not feel comfortable lowering the bar on your back please use a rack. If you are coming from the floor, feel free to clean the bar up before the minute starts and be ready to go at the top of the minute.

Phil, Justin and Karena working the barbell!

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Wednesday, January 4th 2016

WEDNESDAY WINS!

Today we shine a VERY bright light on several of our Cove athletes that completed the 100K rowing challenge (and to our Million Meter Man, Garth, of course!). We loved the enthusiasm that went into the challenge, and regardless of whether you actually completed the full 100K, we applaud each of you for going above and beyond! Here is the final whiteboard with meters completed… and we give a special shout out to those who committed to the 100K and hit the goal!

If you are inspired our caught the rowing bug after the 100,000 Meter Challenge, we have a great opportunity for you, and it’s for a great cause! We have partnered with CrossFit Federal Hill and Geo’s Rockwell’s “Community of Strength Project” to turn meters into opportunity for these deserving kids. If you don’t know about this program, read more HERE!

And now, The Community of Strength Project (COSP) is partnering up with Baltimore City Community College to raise money to send the COSP students to college!

You can help by joining this year-long challenge where you can chose to row, run, or ride 1,000,000 meters (or set your own individual goal!) by the end of 2017.

All you need to do is create a team through this link, advertise the campaign on social media, and start rowing, running, or riding. All the money will go directly to Baltimore City Community College exclusively for the Community of Strength Project kids. In turn, we will be able to send our students to college, all expenses paid!

Read more about this awesome opportunity on our Team Page.

Spread the word; this is open to anyone wanting to set an awesome goal for themselves in 2017!

STRENGTH WOD

MU Track- 10 Ring Rows (pull to below your chest) + 5 Dips

(We are looking for deep pulls and challenge yourself by putting feet up on a box if necessary)

PU Track- 5 Strict Pull ups (pause at the top) + 8 J-hook Pull ups (slow decent)

T2B Track- 10 Straight leg kips + 5 Banded Toes to Bar

4 Rounds of each

**Each cycle should be done back to back. For example- 5 Strict pull ups directly into 8 seated pull ups with a slow decent. Then take a minute or two rest and repeat.**

BANDED T2B Video – HERE

WOD

25-20-15

Deadlifts

Sit Ups

Push Ups

Fitness: 155/105

RX: 185/125

RX+: 225/155

15 Min Time Cap

Coach’s Tip: The barbell should be moderate/light and something you can easily do in two sets for each round. The entire workout will be very taxing on your core, so it will make the barbell feel a bit heavier. Make sure you brace yourself with each deadlift repetition as a loose core will but undue pressure on your back. Keep tight and maintain good form throughout!

On a 24″ box Taylan is almost 12 feet tall…

Tuesday, January 3rd 2016

NEW YEAR NUTRITION CHALLENGE:

KICK OFF THIS THURSDAY 8:30PM!

We already have around 30 people signed up…. but the more the merrier! To start the New Year right, we are offering a nutrition challenge unlike any we have done before! Yes there will be food rules, but this is not a “30 Day Paleo Challenge”. This is 5 weeks to a new you… but you won’t be alone. Although sign ups will be individual, we will create teams for greater accountability. There will be some rules, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle. “Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in the new year and beyond. This Challenge will be led by coach Brittany and will last 5 weeks. This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following: Kick Off Meeting Thursday January 5th at 8:30PM.

The Challenge officially begins January 9th and ends on Sunday, February 12th.

There will be a Mid-Challenge group meeting and potluck on January 22nd.

We will set up a Private Facebook page to post recipes, challenges, successes etc.

InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone! (InBody Body composition analyzer is a tool we secured for the New Year clean eating challenge. See the InBody analysis below for an example of the information you will get: inbody

Teams will be set up to increase accountability. Each week Teams will accrue points based on following food criteria, working out and weekly bonus challenges. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge from the holidays. And instill healthy eating habits that can be pulled through all year long. This challenge is for those that are looking for fat loss, muscle gain and increased performance and just overall enhanced nutrition. Winning team gets a 45-min one on one goal setting and personalized nutrition plan. Health-supportive dietary recommendations, as well as coaching and support to keep you on track We will post more information about the challenge over the next week. Space in this challenge will be limited and sign ups are live now. CLICK HERE to hold your spot!

STRENGTH WOD

Take 15 minutes to find a heavy load with this complex 1 Power Snatch + 2 Hanging Power Snatch (continue to build up in weight, but not necessarily looking for a one rep max!)

WOD

30 Cals (on the rower) 15 Hanging Power Snatch 25 Burpee Box Jumps 15 Hanging Power Snatch 30 Cals (on the Rower -For Time- 14 MINUTE TIME CAP Fitness: 95/65 (14/10) RX and RX+: 135/95 (24/20)

Coach’s Tip: Both the strength and metcon are repeats from Wednesday, January 20th 2016. The barbell weight you choose will make or break you for this workout. Pick something you can do in sets of five (at least) for the first round because the second set of 15 will feel MUCH heavier. The box and the row should be quick but steady, not a sprint. Use them as times to collect your breath and stabilize the heart rate so you can get after the bar!

Coach John helps one of his Barbell Club graduates, Melissa G., push through squat cleans!

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Monday, January 2nd 2016

NEW YEARS DAY OBSERVED SCHEDULE

Monday is New Year’s Day is “observed” Monday but we are sticking with the normal schedule. We have classes at 5:30 am, 6:30 am, 9:30 am, noon, 4:30 pm, 5:30 pm, 6:30 pm (with CrossFit 101 classes as well), and 7:30 pm.

NEW YEAR NEW STRENGTH CYCLE!

This week we will start a 6-8 week gymnastics cycle. You will have three tracks to pick from:

Bar Muscle Ups

Pull Ups

Toes to Bar

Here are the guidelines to choosing the correct one:

Bar Muscle Ups- If you have them already or if you can string together 8+ Chest to Bar.

Pull Ups – If you are looking to get stronger with them, string more together or get your first one. We will focus on strength and the skill of the movement.

Toes to Bar – If this is something you struggle with or you can not master kipping and feel like you are lacking core strength.

One day a week will be focused on skill and drills. Then one day a week will be an EMOM of that movement. Use the skill and drill days to dial things back and focus on great movement. Use the EMOM days to see progress and also focus on great movement. The key throughout the cycle will be moving well. Getting 5 kipping pull ups with your feet apart, reaching your chin to the bar in a broken position is not our goal. We want clean movement that will transfer to strong positions and keep us safe. The coaches will nit pick position, it is your job to execute.

NEW YEAR GOAL SETTING!

We hope you all saw Coach John’s post about the “Goal Wall”… it is being erased and reinvented on Monday! Yes, we will be wiping the Goal Wall clean and starting anew for 2017. We’re not here to abolish your goals but rather give your more guidance to help you achieve them. In addition to the goal wall, we will be allotting some time for “goal setting sessions” with anyone who needs some help or guidance. We are here to Coach you through movement and your fitness journey, but a better understanding of those goals and WHY you want to do these things is incredibly important context. Stay tuned for more information on how to get with a Coach to talk through goals!

If you missed John’s post, here’s how to re-write those goals for the Goal Wall for 2017!

But, for the Goal Wall… in order to achieve your goals they must be SMART:

Specific Measurable Achievable Realistic Time Bound Here are some quick guidelines for the new Goal Wall: THREE goals per person at a time- We are not trying to limit your goals here, but we’re trying to channel your focus. If you write down 15 goals on the board, how do you choose which one(s) to focus on?! By focusing on 3 at a time you can give each goal equal amount of attention and practice. Not to mention we have a lot more members and need more goal space. (P.s. the 3 goals is just for the Goal Wall, you should have a personal list written down somewhere with way more than 3 goals) Goals should be able to be achieved in 2-3 months- You should have both short-term and long-term goals. For example, say your long-term/ultimate goal is a Muscle Up but you can’t do 1 strict pullup, butterfly chest-to-bar pullups, and dips. You should be focusing on a strict pullup first. If you feel like 2-3 months isn’t a long enough time to develop a strict pullup then you can make even shorter-term goals such as being able to move from a green to a blue band in all pullup WODs or being able to do 10 inverted ring rows. By breaking down your long-term goals into a bunch of short-term goals you will be able to keep checking off goals in a timely manner and that will give you the juice to keep plugging along! Try to vary your goals (maybe have 1 gymnastics goal, 1 weightlifting, 1 metabolic conditioning)- This one is coming straight from Coach Maria and it is a fantastic idea! We want to be as well rounded in CrossFit as we can- we need to be strong, have great body control, and have a good metabolic conditioning capacity (or a “good engine”). By varying your goals you will force yourself to work on all aspects of your fitness. With all that being said these are just guidelines. If you want to work on just strength, by all means go ahead. But you are going to feel like you’re dying during metcons. If you want to focus on all cardio, by all means go ahead. But nobody wants to hear you complain about not getting stronger.

NEW YEAR NUTRITION CHALLENGE!

With many of us coming off of excessive holiday eating and to kick off the New Year right, we are offering a nutrition challenge unlike any we have done before! Yes there will be food rules, but this is not a “30 Day Paleo Challenge”. This is 5 weeks to a new you… but you won’t be alone! Although sign ups will be individual, we will create teams for greater accountability. There will be some rules, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle. “Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in the new year and beyond. This Challenge will be led by coach Brittany and will last 5 weeks. This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following: Kick Off Meeting Thursday January 5th at 8:30PM.

The Challenge officially begins January 9th and ends on Sunday, February 12th.

There will be a Mid-Challenge group meeting and potluck on January 22nd.

We will set up a Private Facebook page to post recipes, challenges, successes etc.

ROW, RUN, RIDE: GO THE DISTANCE!

Caught the rowing bug after the 100,000 Meter Challenge? Want something new to challenge you in 2017? We have a great opportunity for you, and it’s for a great cause! Our very own Nassim E., inspired by Garth C’s Million Meters and the 100K row challenge she did herself, has partnered with CrossFit Federal Hill and Geo’s Rockwell’s “Community of Strength Project” to turn meters into opportunity for these deserving kids. If you don’t know about this program, read more HERE!

And now, The Community of Strength Project (COSP) is partnering up with Baltimore City Community College to raise money to send the COSP students to college!

You can help by joining this year-long challenge where you can chose to row, run, or ride 1,000,000 (that’s right, one million) Meters by the end of 2017.

Read more about this awesome opportunity on our Team Page.

Spread the word; this is open to anyone wanting to set an awesome goal for themselves in 2017!

STRENGTH WOD

All legit cycles start with a test. We need data to compare and show improvement. We will test with an EMOM. A max effort set is also an option, but the improvement on that will not translate well to what we want to accomplish.. We want to be able to maintain volume over a long duration. Pick a number that you think you can maintain, but overall mark your score down as total reps completed during the 7 minute period.

Gymnastics Cycle Test EMOM in 7 minutes _____Muscle ups _____ Pull ups _____ Toes to Bar

WOD

“Fire it up” 15 Squat Cleans 60 Wall Balls 15 Squat Cleans Fitness: 95/65 RX: 135/95 RX+: 175/115 15 min Time Cap

Coach’s Tip: Don’t you think we today’s blog is long enough? Just keep moving. If you are looking to scale this workout, scaling the numbers of reps is an excellent option as well as the weights.

Meet Kasey, one of our newest and most awesome members! He’s killing it already!

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Cove News

Daily WOD

November 9th, 2024

COVE NEWS

Thursday, January 5th 2015

Wednesday, January 4th 2016

Tuesday, January 3rd 2016

Monday, January 2nd 2016

NEW YEAR NEW STRENGTH CYCLE!

NEW YEAR GOAL SETTING!

NEW YEAR NUTRITION CHALLENGE!

ROW, RUN, RIDE: GO THE DISTANCE!

November 9th, 2024