Friday, September 9th 2016
SAVE THE DATES!!!
Two big upcoming events that NEED to go in your calendar!
10/15 IN-HOUSE COMPETITION!
Saturday, OCTOBER 15th will be our second annual IN HOUSE COMPETITION! The Clash at the Cove will have individual scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness. This is a GREAT way to dip your toe into the competition world in a SAFE and FUN way. Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year! We will be releasing standards and more information shortly. We will start at 10am and likely wrap by 2 or 3p after finals and awards. but PLEASE MARK YOUR CALENDARS!
10/21 CHARITY GOLF OUTING
A few years ago our very own WODFather, Geo Rockwell, started a charity called “Community of Strength”. The Vision of the Community of Strength Project is to give the youth of Baltimore City a place to go after school where they can be empowered and motivated through CrossFit. Adolescents have a place to go to learn important life skills such as goal setting, problem solving and memory building, and leadership skills through guidance and fitness. These athletes are being prepped for life after high school; given the mentorship, means and confidence needed to find the path that holds them to their highest potential. Community of Strength is raising funds to further its mission by holding a charity GOLF OUTING on Friday October 21st. We are hoping any golfers out there might be interested in making a few foursomes to represent the Cove!
This tournament will help to continue providing financial, physical, and emotional support to the youth of Baltimore City. The proceeds will help fund the program designed to mentor students through fitness. Teens are given the financial means and knowledge base needed to be successful after high school. We are grateful for all of the support and for allowing continue to empower the youth of our city. It is $150 to play and will be an amazing day on so many levels (shockingly, the Cove will be sponsoring the Beverage Cart!)
- 7:00 – Registration, Check-In, Continental Breakfast
- 7:00 – Driving Range Open
- 9:00 – Shotgun Start
- 1:00 – 19 th Hole BBQ Luncheon
- 2:00 – Awards, Prizes, Raffles
- 2:30 – Wrap-Up and Thank You
- Greens fees and carts
- Continental Breakfast, Beverage Cart Service, Hot Dog at Half, BBQ Lunch
- Driving range balls 2 hours before start
- Longest Drive Contest
- Closest to the Pin Contest
- Putting Contest
- Mulligan “Packages”
PARTNER WOD
200 Calorie Row
400 M Overhead Carry (45/25)
200 Push Ups
400 M Overhead Carry (45/25)
**Every time you switch the plate on the overhead carry you must perform 3 burpees each.**
Nicole B. looking confident on the rope!
Thursday, September 7th, 2016
BE A PARTNER THIS THURSDAY!!!
Sorry for the last minute change but we are now doing the Cove/Challenge Partner WOD and Party THURSDAY (like, today!!). We will run it at 7:45pm (their usual class time) and we hope our Cove members will be able to join! This way when they hit classes the following week, they will have some familiar faces to connect with. And afterwards, we’ll have some food and drink and hang for a post-WOD party. Women are MORE than welcome to come, but we are actively seeking 14 Cove members (men) to volunteer to partner up with one of the Challenge guys. Let us know if you can make it!
MEN’S 6 WEEK CHALLENGE
PARTNER WOD
20 Minute AMRAP
60 Calorie Row Buy-in
50 Wall Balls
50 Double Unders
40 Box Jumps/Step Ups
40 Toes to Bar/Knees to Chest
30 Pull-Ups
30 Burpees
20 Cleans (75#)
20 Jerks (75#)
10 Thrusters (75#)
10 Snatches (75#)
RX+ #145/100
One partner works at a time. Try to use the same weight for all barbell movements!
COVE STRENGTH WOD
COVE WOD
Coach’s Tip: Try to hit all the cleans unbroken. Use the lunges as ‘recovery’ and attack the barbell each set!
She’s baaaaack!! Princess is back in full force and looks great working on her Snatch Balance!
Wednesday, September 7th 2016
“BY DEGREE, NOT KIND“
by Coach Mike
Every so often something happens that reminds me why I fell in love with CrossFit years ago and why I keep coming back to Cove nearly everyday.
Friday was one of those nights.
For those of you who don’t know, the Men’s Cove Challenge has been going on for the past few weeks. The Cove Challenge is a 6-week men’s-only jumpstart into CrossFit that also includes a detailed and strict nutrition program. These guys have been busting their asses for four long weeks inside and outside of the box. The progress they’ve made in their fitness is rivaled only by the strides they’ve made in their nutrition.
As it often happens, an odd number of athletes showed up to Friday night’s partner WOD and I was asked to join in on the “fun.” I can never turn down a partner WOD (even if it starts with 50 burpees) and thought it would be fun to see what these guys have learned so far. Movement by movement I was astonished at the progress they’ve made. We cheered each other on and pushed each other further than we each wanted to go. After the WOD, I pulled myself off of the floor and looked around. My awesome partner Rich, and everyone else in class, looked exactly the same as me. Exhausted…and very very sweaty. It was then that I was reminded of one of the cornerstones of CrossFit:
CrossFit workouts are the same for every person who walks into a gym. The only differences are the amount of weight used and the intensity.
“Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind,” said Greg Glassman, founder and CEO of CrossFit. “One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals.”
I’ve always loved this concept but sometimes lose sight of what it really means. Last night brought it to the forefront of my mind. These guys are 3 weeks into CrossFit. I’ve been doing this for over 4 years. Yet, there we were side-by-side in the WOD and there we were sweat-angeling on Marina’s ridiculously clean floors. Sure we used different weights and some different progressions, but we all got the results our bodies needed.
Don’t worry about how much weight the person next to you is lifting or what kinds of pull-ups they are doing. You do you. Everyone comes from different backgrounds and has different strengths and weaknesses. Learn from each other and keep practicing. Be proud of where you’re at everyday. It’s likely better than where you were at yesterday.
This Friday marks the last week of dedicated 6-Week Challenge classes for the guys. After that they will have a week of regular classes to round out their program. Friday also marks the last day of their 30 Day Paleo Challenge! We thought it would be great if we could pair up a male “Cove veteran” with one of the new guys for the partner WOD at 6:30pm. This way when they hit classes the following week, they will have some familiar faces to connect with. Afterwards, we’ll have some food and drink and hang for a post-WOD party. Women are MORE than welcome to take the 6:30 class as usual, but we are actively seeking 14 Cove members (men) to volunteer to partner up with one of the Challenge guys. Let us know if you can make it!
WEDNESDAY WINS!
Each Wednesday we like to celebrate the victories of our athletes — big or small. Sometimes the “win” is a result of a seismic lifestyle change… and sometimes it’s just because of something (seemingly) simple — like “consistency”.
MEN’S 6-WEEK CHALLENGE
STRENGTH WOD
Back Squat Work up to 85-90% then do 2/2/2
WOD
Every 3 Minutes
12 KB Swings
12 Burpees
Max Pull ups
4 Rounds
-Score is total number of Pull Ups-
Fitness: 26
RX: 35
RX+: 53
COVE STRENGTH WOD
Back Squat Work up to 85-90% then do 2/2/2
COVE WOD
Every 3 Minutes
40 Double Unders
12 KB Swings
12 Burpees
Max Pull ups
4 Rounds
-Score is total number of pull ups-
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: The DUs should take less then 1 minute. That gives you 2 minutes for KB Swings, Burpees and Pull ups. If you do not have at least 30 seconds on pull ups you should be lowering the reps.
Irina crushing the clean and jerks on Monday’s Hero WOD “Abbate”!
Tuesday, August 6th 2016
GREAT LABOR DAY AT THE COVE!
Thanks to everyone who came out and helped make Labor Day extra special at the Cove. It’s always an honor to hold a Hero WOD at the box, but to have around 50 athletes come and give it their all was nothing short of impressive. There were so many great highlights… from Cara H. running her first mile EVER to William Stewart shaving 10 minutes off his time AND adding 20lbs to the barbell. We also had several men from the 6-Week Challenge join us and they CRUSHED it. Most of them couldn’t imagine doing 42 heavy clean and jerks four weeks ago but now they are doing that AND running two and half miles sandwiching it all. Great things happen when we support each other in our goals.
And it was great to have so many new faces there this year. We’ve been so lucky to have such amazing people join our community and there’s nothing better than seeing everyone sweat it out together and hang around to socialize and suffer through the aftermath together.
We are back at it tomorrow working on our Snatch during the strength portion as we start winding down our cycle. Keep focusing on the right form and we promise the weight will come!
This Friday marks the last week of dedicated 6-Week Challenge classes for the guys. After that they will have a week of regular classes to round out their program. Friday also marks the last day of their 30 Day Paleo Challenge! We thought it would be great if we could pair up a male “Cove veteran” with one of the new guys for the partner WOD at 6:30pm. This way when they hit classes the following week, they will have some familiar faces to connect with. Afterwards, we’ll have some food and drink and hang for a post-WOD party. Women are MORE than welcome to take the 6:30 class as usual, but we are actively seeking 14 Cove members (men) to volunteer to partner up with one of the Challenge guys. Let us know if you can make it!
MEN’S 6-WEEK CHALLENGE
SKILL WOD
One Power Snatch + 1 Overhead Squat
6 Minute EMOM
(every minute on the minute)
WOD
12 Minute AMRAP
STRENGTH WOD
Fitness: 20/15
RX: 30/20
Heat One warming up for Abbate!
