Wednesday, August 3rd 2016
WEDNESDAY WINS!
We love to celebrate the victories of our athletes (both big and small) but we especially love when the wins impact life outside the box. Sure, PRs are great, but when those PRs translate to gains at work or in the ‘real world’, that’s pretty amazing. Today we celebrate Myrissa R., an incredible athlete, amazing person and now… selfless public servant! Here’s how CrossFit helped her find her path AND kick some butt along the way to becoming a Police Officer!
The KB weighs almost as much as she does!
Here she is after a brutal competition WOD. Like nothing ever happened!
POOL WOD IS ONE WEEK AWAY!
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes. Many of you have asked what the WOD will be and we are working on it (and will release it shortly). But don’t worry, it will be something EVERYONE can do!
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
WOD
3 Minutes On, 2 Minutes Off
6 Burpees
12 Pull Ups
6 Clean and Jerks
6 Rounds
Score = Total Rounds
(pick up the round where you left off. For example, if you get 2 rounds plus 2 Burpees after the first three minute interval, you rest the 2 minutes and then pick back up at Burpee number 3!)
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: This is a longer WOD (18 minutes of work), but the 2 minute break is there so you treat every round like a sprint. Pick a weight for the clean and jerks that you can do unbroken for the first few rounds.
Emily S. was one of members most affected by the Ellicott City flooding. When the water came, she had just finished up dinner and looked down only to see her car floating away. Thankfully, she, her home and her loved ones are safe!
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August 2nd, 2016
We realize we have several new members (and veterans!) who have never joined our Cove Club FB group. This is a PRIVATE GROUP for Cove members only, so we want all of our athletes part of it! If you haven’t, PLEASE DO join! This is where we share everything from gym happenings to ridiculous videos, so please ask to join the group here:
JOIN THE COVE CLUB FB PAGE HERE
COVE SWIM WOD: SATURDAY @ 11am!
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am!
There will be a 9a class that morning, but no regular 10 or 11am classes.
The WOD will be held at North Saint Johns Swim Club (9200 Marydell Rd. in Ellicott City). We will have the pool to ourselves for an hour before it opens. Please plan to be there just before 11am so we can get your waiver signed and get warmed up QUICKLY. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volleyball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
In order to plan for enough equipment for the WOD, please please make sure you RSVP for the event here:
Cove WOD and Pool Party RSVP
We will have a potluck BBQ afterwards, so please sign up on the whiteboard at the gym and let us know what you are bringing. We can’t thank Kim and Steve enough as this should be an EPIC DAY for the Cove!
As a reminder, here’s the WOD!
POOL PARTNER WOD
For time: 2 laps (each partner swims 1) 100 KB Swings 4 laps 100 Goblet Squats 6 laps 100 SDLHPs 8 laps 100 KB Lunges 10 laps *1 lap is down and back. *Split laps and reps up however you’d like *Only 1 partner working at a time **This can be done outside of the pool with 8 burpees for each lap
STRENGTH WOD
A1) 10 Bent over barbell rows
A2) 8 strict toes to bar/leg raises
3 Rounds
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Time Cap 14 Minutes
Coach’s Tip: A few notes on how to scale Annie: The amount of doubles in today’s workout can be intimidating so here are two great options: 1) If you really struggle with them try to get between 1 – 5 at the beginning of every set then go back to singles. It will force you to try them every round even when you are more fatigued. 2) Or try to get as many as possible in a certain amount of time. 50 is about a minute for someone is good. So take one minute and rack up as many as possible, then go back to sit ups. Any chance to force yourself to work on DUs is a win!
Looks like Charles might be trying to show off for a rig full of women!
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Monday, August 1st 2016
We are thinking of all of our friends from Ellicott City who were impacted by the flooding. One of our members watched her car float down the street and others are wrapped up in trying to get the town back up and running. If you saw our FB post, we are making ourselves available to help in whatever capacity we can, so stay tuned to the blog or the Cove Club for more details.
To that end, communication within our Cove family is key and we realize we have several new members (or veterans) who have never joined our Cove Club FB group. This is a PRIVATE GROUP for Cove members only, so we want all of our athletes part of it! If you haven’t, PLEASE DO join! This is where we share everything from gym happenings to ridiculous videos, so please ask to join the group here:
JOIN THE COVE CLUB FB PAGE HERE
COVE SWIM WOD: SATURDAY @ 11am!
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am!
There will be a 9a class that morning, but no regular 10 or 11am classes.
The WOD will be held at North Saint Johns Swim Club (9200 Marydell Rd. in Ellicott City). We will have the pool to ourselves for an hour before it opens. Please plan to be there just before 11am so we can get your waiver signed and get warmed up QUICKLY. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volleyball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
In order to plan for enough equipment for the WOD, please please make sure you RSVP for the event here:
Cove WOD and Pool Party RSVP
We will have a potluck BBQ afterwards, so please sign up on the whiteboard at the gym and let us know what you are bringing. We can’t thank Kim and Steve enough as this should be an EPIC DAY for the Cove!
Many of you have asked about the WOD, so we are thrilled to announce it early! And we know some of you were deciding whether or not to do it for fear of the unknown…so here ya go! Please note we will have plenty of scaling options for those who are not comfortable swimming. The pool depth runs 3ft to 5ft so things like “running the lap” or using a kick board should help make even the novice swimmer feel like a pro!
DRUMROLL PLEASE…
POOL PARTNER WOD
For time: 2 laps (each partner swims 1) 100 KB Swings 4 laps 100 Goblet Squats 6 laps 100 SDLHPs 8 laps 100 KB Lunges 10 laps *1 lap is down and back. *Split laps and reps up however you’d like *Only 1 partner working at a time **This can be done outside of the pool with 8 burpees for each lap
STRENGTH WOD
Squat Snatch with a 3 second pause below the knee
3/3/3/3/3
WOD
15 Squat Snatch
400 m run
15 Power Snatch
400 m run
15 OHS
Fitness 95/65
RX 115/75
Rx + 135/95
Time Cap 14 Minutes
Coach’s Tip: One of the observations from our Snatch work thus far is that pulling from the ground (vs the hang) is more challenging for some — and finding that “power position” after getting that barbell from the ground is key to the Snatch! So, we are spending some time trying to refine the early part of the lift. This weekend we worked on Snatch grip deadlifts to get us into a good position with a heavy load and we will continue that work by focusing on our “first pull” on Monday. Getting that “first pull” (the lift from ground to below knee) is critical and the “pause” will allow the athlete to find that important position in the lift. The back should be flat, shoulders pulled back, engaged and over the barbell, shins vertical and spine neutral. From there the lift gets explosive. There should be a dramatic change in speed and a violent opening of the hips once that “first pull” is complete!
Despite the heat the Cove was bumping last week! With the weather cooling a bit, we hope to see even more of you…
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Sunday, July 31st 2016
OPEN GYM 9A-NOON
We hope to see a lot of you there tomorrow! We know some people were looking for WOD buddies, so if you are planning on doing a WOD tomorrow and want company, post it on the Cove Club FB page and invite some friends. See you then!
If you are not a member of the “Cove Club” FB group, please friend request us at:
Coach Matt is officially off to Albany. Here’s a great pic from his farewell WOD!
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