Monday, July 18th 2016
One last thank you to Katie for organizing such a great event. We’ll have to make the Ellicott City Bar Crawl and annual tradition!
CROSSFIT GAMES FANTASY DRAFT
It’s pretty last minute but we are going to go full steam ahead with our 2016 CrossFit Games Fantasy League.
Each person who signs up for the draft with have the following “picks”: 3 males, 3 females and one team (not an individual, pick a whole team). Scoring will be based on how your athletes and team does each event of the CrossFit Games.
The plan is to do the draft at 8:15 PM this Tuesday at the Cove. For those that cannot make the draft (which I expect to be most of you) you can give me a listing of your top draft picks and we will pick them for you. I am also going to create a online hangout so people can join us virtually for the draft.
Here are some notes about how the draft will work.
If you want a team, please send me an email (Brian@CrossFitCove.com) and I will invite you to the draft. There are sixteen spots available for the draft, so it first come first serve. But if we have enough interest we will create a second league.
MOBILITY WOD
Spend 10 minutes mobilizing and opening the shoulders
WOD
“Nancy”
400 m Run
15 Overhead Squats
5 Rounds for Time
**25 Minute Time Cap**
Fitness: 75/55
RX: 95/65
RX+: 95/65
Coach’s Tip: We love a good couplet (two movements) — especially one loaded and one unloaded and ‘Nancy’ is a perfect blend of a loaded movement and running. This CrossFit benchmark workout adds a bit of complexity with the overhead squats. Even though the weight is somewhat light for a seasoned CrossFit athlete, it becomes daunting as the rounds progress. If it’s your first time trying this WOD, we highly recommend scaling the weight down, or even just using a PVC pipe.
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Saturday, July 16th 2016
One final reminder that our first ever BAR CRAWL is happening at NOON in Elliott City! A huge thanks to Katie Ramsey for organizing it all… It should be a blast!
BAR CRAWL FB INFO HERE!
STRENGTH WOD
Back Squats 7/7/5/5/3/3
**Same Scheme as two weeks ago, try to get heavier**
WOD
21-15-9
Front Rack Lunges
Pull ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: DRY HANDS will prevent tearing. Make sure they are dried BEFORE using any chalk… trust us, not only will it save a huge mess, it will prevent creating a sticky gooey paste that WILL tear those hands!
Coach Brian discussing WOD strategies with an AWESOME foundations group. They crushed it!
Friday, July 15th 2016
Thanks to everyone who came out for Matt’s goodbye WOD. While we hate to see him go, we love the community rallying around him as he leaves for his next adventure! Plus, now he owes you free medical advice when he graduates.
SWAG IS HERE!
Check out our new gear! We’ve got tanks and baseball Ts for men and muscle Ts and baseball shirts for the ladies. Here’s our very own WODFather Geo Rockwell rocking the Men’s Baseball T…
PARTNER WOD
With a 30 Minute Running Clock
From Minute 1-10
1 Mile Relay
(one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team)
Max Power Clean with remaining time
From minutes 10-20
1 Mile Relay (same way as above)
Max Squat Cleans (with remaining time)
From Minutes 20-30
1200M Relay (One partner runs 200 M then switch until you reach 1200M)
Max Burpees (touch a target) with remaining time
Score is total reps Clean + Squat Cleans + Burpees
Fitness 95/65 35/26
RX 135/95 53/35
Coach’s Tip: If you and your partner each struggle with running, scale the distances (i.e. 300 M instead and run it 4X for a 1200) as you want to have some time on the barbell. If you are running the whole time you aren’t getting the maximum effect of the workout!
Taylor is now a regular nooner and had some fun on the box this week. She wasn’t sure she could even hit a 24″… but she makes over 31″ look EASY! Way to go!
Thursday, July 14th 2016
Regardless of which WOD you hit tomorrow, PLEASE BE PROPERLY HYDRATED. It is supposed to be the warmest day of the year, and while we will run fans and push the A/C from the front, it will be HOT. And both workouts are TOUGH tomorrow! For those of you hitting the regular classes, the bars will be SLIPPERY so please dry your hands on dry towels before you chalk (we will have some there) as we don’t want anyone slipping from the bar and caking them up with wet chalk. And if you have a tendency to tear (or have had a tear recently), please consider scaling to to GHD sit ups instead of toes-to-bar (or at least as the sets get bigger!).
COACH MATT GOODBYE WOD!
One last reminder that we are doing a special goodbye WOD for Coach Matt at 7:30P! This will be in lieu of the regular 7:30 class, so if you want to do the regular WOD, try to make it before 7:30. But if you want a spicy, diabolical WOD later in the evening, this is definitely one to come to!
We’ll hang around for some drinks (or maybe head out after!). So bring a snack, a beverage or whatever and come join the fun! So far we have over 20 people coming… the more the merrier! For those coming… here’s the deal:
COACH MATT’S FAREWELL
PARTNER WOD
(break up the reps between two people however you would like)
WITHIN 30 MINUTES GO UP AND DOWN THE FOLLOWING LADDER:
60 cal row 50 deadlifts 40 burpees over the bar 30 snatches 20 HSPU 10 bar MUs
Fitness: 96/65 (HR Push Ups, jumping pull ups) RX: 115/75 (kipping HSPU, CTB) RX+: 135/95 (deficit (4/2in) kipping HSPU, bar MUs)
Climb Up AND THEN DOWN this ladder. Start with 60 calories on the rower and finish with 10 bar muscle ups and then get right back to your second set of 20 HSPU. The set of 10 Bar MUs is the ONLY set you will do once (if you complete the rep scheme)! If you are not proficient at bar muscle ups, do NOT attempt them today. We do not want people, especially under fatigue, making attempts and failing. Please trust us on this one. This is a WOD for fun and we do not want ANYONE hurting themselves! There is a 30 minute time cap.
Fitness: 96/65 (HR Push Ups, jumping pull ups) RX: 115/75 (kipping HSPU, CTB) RX+: 135/95 (deficit (4/2in) kipping HSPU, bar MUs)
STRENGTH WOD
Seated Overhead Press with Kettlebells x 10-12 reps
Rest about a minute
Bent-Over Barbell Rows x 6-8 reps
Rest about a minute
Band Pull-Aparts x 20 reps
Rest about a minute
4 Rounds
For the seated press, sit on the ground with nothing against your back. Sit up tall with good posture and press. Use a light load for this (many of you might even just grab 5 lb plates). Trust us, the weight adds up FAST!
WOD
2 Push Press
2 Toes to Bar
4 Push Press
4 Toes to Bar
6 Push Press
6 Toes to Bar
…
8 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 95/65
Coach’s Tip: Like yesterday, we want people to sprint and not be held back by the load. You should be able to overhead quickly, so even though you can press a set at 95 does not mean you should go that heavy. By the time you get to your set of 8 or 10 it will feel like 115!
Seeing these five ladies lift around the rig is quite a sight, but what’s even more amazing is that ALL FIVE OF THEM have been there since the beginning. We’re talking the FIRST DAY and first week (except Simone; slow to the party… six weeks later). Seeing them in one class together was just a great moment on so many levels. #theresnoplacelikecove #ladybeasts #ilovemyjob
