Friday, October 7th 2016
So without further adieu…
CLASH AT THE COVE WOD ONE:
“The Open in October”
8 Minute AMRAP of the following movements:
RX MALE/FEMALE
30 Wall Balls 20/14
30 Double Unders
20 Pull Ups
20 Bar Facing Burpees
10 Cleans (145/95)
10 Shoulder to Overhead (145/95)
5 Snatches (135/85)
5 Bar Muscle Ups (Men)/5 Chest to Bars for (Females)
SCALED MALE/FEMALE
30 Wall Balls 14/10
60 Single Unders
20 Jumping Pull Ups
20 Burpees over the bar
10 Cleans (85/65)
10 Jerks (85/65)
5 Snatches (75/55)
5 Jumping Chest to Bars
This is a version of the Ben Bergeron “Open Test” WOD he developed to prep his athletes for the Open (for those of you who don’t know, he has trained top Games athletes including Mat Fraser, Chris Speller, Becca Voigt, Katrin Davidsdottir and James Hobart (to name a few). This will test everyone for sure, but favors the well-rounded athlete. Most will struggle to finish the full round in 8 minutes and some may get stuck on a particular movement. The tie breaker will be the time in which you complete your last movement. For everyone else it will be a race against the clock to get back to that wall! Movement standards will be reviewed at the event, but will mimic CrossFit Games/Open standards.
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!
FRESH START CHALLENGE
SKILL WOD
Pull Ups
WOD
“Running DT” 6 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 600m Run Cash-Out As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Running DT” as we are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!COVE PARTNER WOD
From 0-10 minutes 100 ThrustersFrom 10-30 minutes
2 Mile run (done in 400 M relays)
Thursday, October 6th 2016
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
EMOM for 8 Minutes 1 Deadlift + 1 Power Clean + 1 Hanging Power CleanWOD
“Spicy Meatball” 21 Cals On the Rower 15 Burpees 9 Power Cleans 3 Rounds Fitness: 115/75 RX: 155/105 RX+: 175/120
Wednesday, October 4th 2016
What we love about CrossFit is that data tells a clear story about your fitness, but in Stephanie’s case, it’s far beyond the data. One look at her and you can see the life changes unfolding before your eyes. From the shape of her body to the smile on her face. She has been taking photos every time she comes to the gym and we just love that. We often lose sight of progress on a day to day basis, but when you start to compare week to week and month to month, it doesn’t take an expert to measure the changes. Here she is on DAY ONE here at the Cove in April alongside a shot from last week.
Above and beyond the obvious, there are other amazing things happening. Many of you might not be aware that Stephanie has MS. She says that getting healthier and being more active has significantly reduced her flare ups — talk about an improved quality of life!
She’s lost 43lbs, but has also gained a ton of muscle (which she is putting to good use in the gym). Performance-wise, the comparisons are mind blowing. In May she was back squatting 85lb and last month she hit 155 (not to mention the QUALITY of those reps has dramatically improved!). She started with Cleans at a 1RM of 65lbs and recently pulled 115. She says “The weight loss is great, but the self confidence and healthy changes have been monumental for me”.
If you need any more inspiration, we don’t know what to tell you. This woman is the poster child of “you CAN do this”! Congratulate her on all her success the next time you see her!
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!
FRESH START CHALLENGE
STRENGTH WOD
Power Cleans
*Working on adding the initial pull from the ground vs. going from the ‘hang’*
WOD
10 Min AMRAP:
40 Box Jumps
30 Hanging Knee Raises or T2P
20 Push Ups
COVE SKILL WOD
3 rounds of the following: 20 Second Ring Support Hold Rest 15-20 seconds 20 Push Ups Rest 15-20 seconds 10 Strict Toes to Bar or Hanging leg raises Rest 1-2 minutesCOVE WOD
10 Hanging Power Snatch 10 Overhead Lunges (static) 15 Sit Ups 10 min AMRAP Fitness: 75/55 RX: 95/65 RX+: 115/75Coach’s Tip: While the sit ups will feel like your ‘rest’, both of these barbell movements are incredibly demanding on the core — so the ab effect will be sneaky good! Stay tight and hold that good form!
October 4th, 2016
NEW STRENGTH CYCLE!
We are mixing things up a bit this time and going with a high rep back squat cycle. This will allow us to build our muscular endurance, hone our positions and increase core strength. While we do love one-rep max cycles, we find that even though people can go heavy, it can be a pretty ugly single rep. It is VERY hard, however, to do TEN really ugly reps! The thinking behind this is actually quite simple; when you do a ten rep, you get really good at squatting. It allows us to build the capacity for many other movements we do here, but most of all we are striving for a “technically beautiful” back squat!
STRENGTH WOD
Take 15 minutes to find a heavy set of 10 Back SquatsCOVE WOD
50 Double Unders 30 KB Swings 20 Box Jumps 3 Rounds Time Cap = 15 minutes Fitness: 35/26 RX: 53/35 RX+: 70/53Coach’s Tip: There is a lot of hinging on the KB so you will should feel it in your hams and glutes… which means you will feel very wonky those first few reps on the box. Take a minute, shake it off and THEN get after it. We don’t want any shins left behind on the box! Make sure your calves and achilles are super warm tomorrow as the jumping, swinging AND box jumps will but great demand on them!
