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Daily WOD

October 25TH, 2024




“Back to the Bar”
For Time:
60 Double Unders, 30 Deadlifts
60 Double Unders, 15 Hang Power Cleans
60 Double Unders, 30 Deadlifts
60 Double Unders, 15 Hang Power Cleans
60 Double Unders, 30 Deadlifts
Barbell: (135/95)
Max Bar Muscle Ups
Time Cap: 18 Minutes



FX:95/65, 90 Single under, pull ups
RX: 115/85, C2B
RX+: 135/95

View Past WODs

COVE NEWS

Monday, November 14th 2016

FINAL HOODIE ORDER!

2016-hoodies-mockup

A week ago we asked for hand raisers for a sweatshirt order and got an OVERWHELMING response! Given so many said “yes”, I want to CONFIRM who really wants them (vs. “yeah, I like ’em”). With that said, there are FOUR ways to let me know YOUR SIZE and THAT YOU ARE COMMITTING so we can guarantee a) you will get one and b) it is the right size! Final order will be made THURSDAY, 11/17.

1. Sign up on the Google Doc spreadsheet HERE. 2. On Facebook you can direct message me with your size and if you want to be charged to your Wodify account when they come in. 3. You can email me at marina@cove-fitness.com with your size and if you want to be charged to your Wodify account when they com in. 4. You can sign up (old school style) to the white board by the sample size table at the gym. Yes, we have samples of almost every size — so grab one, slip it on and find the one that works for you. Then just fill out the form attached to the upper right corner!

SKILL WOD
For 12 minutes  Minute 1: 8-12 Toes to bar Minute 2: 6 Single Arm KB Row (use a bench or box)  Minute 3: 3 Inch Worms (hold bottom for 5 seconds) 
 
WOD 
20/15 Cal Row 15 Sit Ups 10 Shoulder to Overhead  4 Rounds   Fitness: 95/65 RX: 135/95 RX+: 165/110   15 Min Time Cap  
Coach’s Tip: Pick a weight that you can do the first round unbroken with (or close to it).  After that you should be doing at least sets of 3.  You can get it overhead any way you’d like, but we highly recommend you Jerk it from the beginning (even if you can push press that weight).  It will save your shoulders for when you’ll REALLY need it in the fourth round!  The row should be fast and recover during your sit ups.  Throw those arms to not just help with momentum on the sit up, but to shake off the shoulders to get them ready for the barbell.  

Coach Chris working some Squat Therapy with the evening class… img_6935

 

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Saturday, November 12th 2016

BADASS MOTHER THRUSTERS!

Yep, that’s the name of the first team that signed up for the Gemini Games!  Liz Barr and Angela Davis are gonna rock the F/F scaled Division.  Coach Marina and Old Man Michelotti will be competing in the Masters RX division and Kim M. and Coach Brian are hitting the M/F Scaled division.   Let’s get signed up people!

For those of you that missed last nights post the Gemini Games is a PARTNER ONLY competition on January 14th and 15th.  http://www.titancompetitions.net/gemini-games.  We love this competition because it offers a WIDE variety of divisions and pairings (and you only compete on ONE day, not both).  Saturday is the ‘same gender pairings’ and Sunday is the ‘mixed gender’ pairings. 

Saturday, January 14th

Men/Men Elite

Men/Men RX

Men/Men Scaled

Female/Female RX

Female/Female Scaled

Sunday, January 15th

Men/Women RX

Men/Women Scaled

Men/Women Masters RX (40+)

Men/Women Masters Scaled (40+)

The best way to decide if you should go Elite, RX or Scaled is to consider what you do on a day to day basis here at the Cove. Can you perform most of the Girls or Hero WOD’s as Rx’d or do you scale?  This would be a good indicator of what level you are. No minimum standards will be given. To check out last years WOD’s click here!
 
Another great competition is the Battle of Baltimore! It is a thrown-down hosted by our very own Geo Rockwell at CrossFit Federal Hill.  It is a THREE person SAME GENDER team format and will be held on January 28th.  We had NUMEROUS Cove athletes participate in this last year and they all had a blast.  Standards are not yet released, but here are the workouts from last year:
workouts_0000_wod1
workouts_0001_wod2
 workouts_0002_wod3
We will post more information as it become available!
SKILL WOD
Spend 10 minutes working on Double Unders
WOD 
 
5 Hanging Power Cleans  7 Sit Ups 9 Ball Slams  7 Rounds    Fitness: 115/75 (14 Sit ups) RX: 135/95 (7 GHD Sit ups) RX+: 155/105 (7 GHD Sit ups)   12 Minute Cap
Coach’s Tip:  Attack this WOD in bite-sized pieces.  It is a small volume of reps for each movment, so challenge yourself!  And just because you challenge yourself on one thing, doesn’t mean you have to hit them all that way.  For example, if you are a guy who can thinks they can gut through the 5 Cleans at 135 but it will leave you gassed, do regular sit ups as your ‘rest’.  And if the barbell is easy for you but you don’t hit the GHD often, today’s your day.  With a 12 minute time cap you’ll have to find a combination that lets you move FAST (less than 90 seconds per round). Play around with the pieces and find a scheme that works for YOU!    

Jessica M = Amazing img_6980

 

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Friday, November 11th 2016

VETERAN’S DAY
 
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

Not only is today a day to recognize all American servicemen and servicewomen, we would like to take a moment toespecially thank our MANY Cove athletes who have served (and are currently serving) this country.  We are forever grateful for what you do.

   

COMPETITION TIME!

Many of you got the taste of what a competition is about at the Clash of the Cove, and now its time to think about hitting one outside the box!   There are two competitions coming up and we would LOVE to have Cove representation at both of them!

The Gemini Games is a PARTNER ONLY competition on January 14th and 15th.  http://www.titancompetitions.net/gemini-games.  We love this competition because it offers a WIDE variety of divisions and pairings (and you only compete on ONE day, not both).  Saturday is the ‘same gender pairings’ and Sunday is the ‘mixed gender’ pairings.  Coach Marina and Old Man Michelotti will be competing in the Masters RX division and Kim M. and Coach Brian are hitting the M/F Scaled division (both on Sunday).   We’d LOVE to have a big group representing!

Saturday, January 14th

Men/Men Elite

Men/Men RX

Men/Men Scaled

Female/Female RX

Female/Female Scaled

Sunday, January 15th

Men/Women RX

Men/Women Scaled

Men/Women Masters RX (40+)

Men/Women Masters Scaled (40+)

The best way to decide if you should go Elite, RX or Scaled is to consider what you do on a day to day basis here at the Cove. Can you perform most of the Girls or Hero WOD’s as Rx’d or do you scale?  This would be a good indicator of what level you are. No minimum standards will be given. To check out last years WOD’s click here!
 
The Battle of Baltimore is a thrown-down hosted by our very own Geo Rockwell at CrossFit Federal Hill.  It is a THREE person team format and will be held on January 28th.  We had NUMEROUS Cove athletes participate in this last year and they all had a blast.  Standards are not yet released, but here are the workouts from last year:
workouts_0000_wod1
workouts_0001_wod2
 workouts_0002_wod3
We will post more information as it become available!
PARTNER WOD 
 
100 Cal Row  100 Deadlifts    80 Cal Row  80 Front Squats    60 Cal Row  60 Push Jerk     Fitness: 95/65 RX: 115/75 RX+: 135/95  
Coach’s Tip:  Both partners are working at the same time. As a team, you must complete each section before moving on. One partner starts rowing and one partner starts deadlifting and you can switch whenever you want. If the deadlifts are done first the partners must wait until the row is done to move onto front squats.   

Trevor has been working on full hip extension before dropping under the bar and bending his elbows on his Snatch.  It’s clear hard work pays off! img_6954

 

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Thursday, November 10th 2016

ONLY ONE SPOT LEFT!
 
There’s only one spot left for the barbell club!  If you’ve been on the fence, now’s your time to go for it!  As a reminder it will run Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM.  The cost is $100 for Cove Members (Non Members $200).

The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch. Email us at info@CrossFitCove to reserve your spot.

PISTOLS!

We were blown away with all of the athletes that did pistols (or a version of them) in Wednesday’s WOD.  It is a highly skilled movement and it was the first time we’ve ever done them in a workout and you guys CRUSHED IT!.  CrossFit’s guiding principal it that we want to be ‘generalists’ and we specialize in ‘not specializing’.  Given that we’re always working on our squats and our mobility, balance, etc…you were well prepared for this movement.  But it is still  just amazing that so many people did them for the first time.  It shows that this crazy thing we do called CrossFit actually works!  For those of you who did not make it in, talk to a coach and we’ll help you with them (or progressions to get there!).  

STRENGTH WOD
 
8 Ring Rows into 8 Ring Push Ups x 4 Or  20 Ring Muscle Ups   
WOD
 
10 Burpee Box Jumps 20 KB Swings 30 Double Unders 4 Rounds   20 Minute Time Cap  FX: 35/26 RX: 53/35 RX+: 70/53
 
Coach’s Tip: If you have doubles at ALL we want you to try them in this WOD.  30 might be a big number if you are new to them, so pick a number that is manageable for you in around a minute and set that as a goal for yourself each round.  The KB weight should be something that you can at least do in sets of 10.  This is the kind of workout where you need to pace yourself and just keep moving!  

Ashley D. has made such progress since she’s been at the Cove.  And now with less work travel, expect to see more of her and even more gains! img_6904

 

 
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