Tuesday, October 11th 2016
COVE SURVEY CLOSES WEDNESDAY!
Thank you advance for your time AND constructive feedback! We are gaining such valuable insight from the surveys and are excited to see what more people have to say. We will be closing the survey on Wednesday at 5P so PLEASE take a moment to fill it out. We promise this information isn’t just ‘nice to have’… rather, the findings will directly impact the gym in real and meaningful ways!
https://www.surveymonkey.com/r/crossfitcove
12 KB Swings
9 Toes to Bar
6 Handstand Push ups
12 min AMRAP
FX: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: If you are new to toes to bar or handstand push ups, this is the WOD where you should challenge yourself and try them (or a more advanced progression). Go lighter on the KB and save your shoulders for the T2B and HSPU. There aren’t many reps of any one movement so if you pace yourself you should be able to tackle each one pretty well. This isn’t a sprint out of the gates — try to keep steady pace throughout!
Monday, October 10th 2016
Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)
We are closing athlete registration on Monday at NOON, so if you want to compete, please let us know! And we will welcome more judges at ANY time!
COLUMBUS DAY: REGULAR SCHEDULE
We will be operating on a regular schedule on Monday!
COVE SURVEY CLOSES WEDNESDAY!
Thank you advance for your time AND constructive feedback! We are gaining such valuable insight from the surveys and are excited to see what more people have to say. We will be closing the survey on Wednesday at 5P so PLEASE take a moment to fill it out. We promise this information isn’t just ‘nice to have’… rather, the findings will directly impact the gym in real and meaningful ways!
https://www.surveymonkey.com/r/crossfitcove
FRESH START CHALLENGE
It’s hard to believe but we’re about to start WEEK FOUR of this Challenge! It’s amazing to see the progress physically, but we hope you are feeling better about yourselves overall (both inside AND outside the gym). Some of you have already taken ‘regular’ classes, but please know you are more than welcome to drop into ANY class (as we’ve already covered the majority of the movements we do here everyday!) but we hope you also keep with the consistency and camaraderie of the Fresh Start classes (as we are still introducing new movements and getting to know each other). And we’re also thrilled a handful of you are stepping outside the Challenge to participate in the “ultimate” challenge… The Clash at the Cove competition! As we said before, it’s hard to believe it’s week four… and you’re already doing ALL OF THIS!!! WOW!!!
FIGHT GONE BAD
Ironically, Ashley C. posted about this on the FB page this weekend, but today we will hit a version of “Fight Gone Bad”! It’s a quintessential CrossFit workout — super challenging… but super fun. There’s the back story about how it was created, so come on in and be part of the tradition known as “Fight Gone Bad”!
Fight Gone Bad—famed mixed martial artist B.J. Penn named it. CrossFitters both love and fear it. The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. And B.J Penn did it as part of his training. Five minutes on, 1 minute off for 3 rounds. Sounds simple enough, right?
Words such as “brutal” or “savage”—and assorted others—come to mind when describing just how taxing this workout is. Penn, when quizzed on how it compared to an actual bout in the cage, he said (gasping for breath and lying on the ground) ” man, that was like a fight gone bad”. The rest, as they say, is history…
“Zac Attac”
FOUR ROUNDS OF:
3 minutes on 1 minute off
7 Thrusters
6 Bar Facing Burpees
Fitness 75/55
RX 95/65
RX+ 115/75
Why is this called “Zac Attac”? Well, this weekend we saw a certain post that Saturday felt like a ‘rest day’… so we figured that we should come out of the gates STRONG on Monday with a WOD that will challenge us all… even Zac F…
Coach’s Tip: The box squat helps develop explosiveness out of the bottom of the squat. It’s more important to be explosive rather than grinding slowly up from the bottom with a very heavy barbell. Think going NO MORE THAN 70% of your 1 RM back squat for our final set. Keep your chest up and sit back, and keep the weight on your heels. When you sit on the box stay engaged and active in your core. Avoid any rocking. Stay explosive when driving to the top of the squat.
Only score complete rounds on the METCON. The goal here is sprint, rest, sprint rest. Each round of 3 minutes should consist of 3 rounds. If you can not get the third round in you are moving a barbell that is too heavy. So if you are going more than one minute a round, decrease the load!!
Sunday, October 9th 2016
So… here we go! The final WOD!
CLASH AT THE COVE WOD THREE:
“Dead Man Rowing”
For Time:
400 Meter Run “Buy In”
21-15-9
Deadlifts
Calories on the Rower
11 Minute Time Cap
RX MALE
205
FX FEMALE
135
SCALED MALE
155
SCALED FEMALE
105
At the start of 3-2-1 Go the athlete will run a 400 meter run. After completing the run, the athlete will begin 21 deadlifts on the barbell. At the completion of rep 21, the athlete will then row 21 calories on the rower. After 21 calories, the athlete will return to the barbell and complete 15 reps of deadlifts/calories rowed followed by 9 reps on the barbell and 9 calories rowed. The time will be the total time it takes to complete the workout (starting with the run and finishing the last calorie on the rower). The rower must be reset to zero calories each time the athlete begins the row. There is an 11 minute time cap for this workout.
HELP US HELP YOU!
PLEASE FILL OUT THE COVE SURVEY
The survey will close on Wednesday.
We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!
Saturday, October 8th 2016
So without further adieu…
CLASH AT THE COVE WOD TWO:
“The Ladder”
Ascend up the ladder of weights by performing the following complex:
One Power Clean, One Front Squat and One Hang Squat Clean
RX MALE
135/155/175/185/195/205/215/225
FX FEMALE
75/95/105/115/125/135/145/155
SCALED MALE
75/95/115/135/155/165/175/185
SCALED FEMALE
35/55/75/95/105/115/125/135
TIE BREAKER FRONT SQUATS:
Men RX: 155
Female RX: 105
Men Scaled: 95
Female Scaled: 65
At the start of 3-2-1 Go the athlete will have one minute to perform the complex as described above. To complete the complex, you must not drop the bar until you have completed the Squat Clean and stand with hips fully extended and elbows in front of the bar. You will have one minute to complete the complex at each weight level before ascending the ladder to the next weight. You must wait until the top of the next minute to start the next barbell. If you fail at any point in the complex, you will receive a partial point for whichever lift you finished. For example, if the athlete successfully completes the power clean they get a 1/3 of a point at the weight, if they also get the front squat they get another 1/3rd of one point.
Immediately following your last rep each athlete has the opportunity to do Max Effort Front Squats for one minute as a tie-breaker. If you cannot clean and front squat the tie-breaker weight of the last movement (and any partial points) you were able to successfully complete will be your final score for this event. Scaled athletes do NOT need to break parallel on the Squat Clean (a Power Clean is permitted) but must reach full depth in their Front Squat. Games and Open standards for each movement apply and will be reviewed at the event.
HELP US HELP YOU!
PLEASE FILL OUT THE COVE SURVEY
We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!
HOPS AND HARVEST FESTIVAL
If you are looking for something fun this weekend there is the Hops and Harvest Festival at the Columbia Lakefront featuring local Maryland brews and local foods. Matt B and Matt R (the Matt’s) Creme Brulee truck will be there so be sure to stop by and say hi. There truck is called Bmore Brulee and the rumor is that it’s inane!
FREE FOUNDATIONS NEXT WEEK!
We are doing another round of free Foundations/101 classes next Monday, Tuesday and Thursday at 6:30PM (10/10, 10/11 and 10/13). If you know anyone who’s been waiting to give it a go, send ’em our way! They can email us directly at Info@CrossFitCove.com. As always, thanks for your support!
STRENGTH WOD
Push Jerk 3/3/2/2/1/1WOD
30-20-10 Burpees Toes to Bar Box Jump Overs