Sunday, March 6th 2016
OPEN GYM 9A-NOON
Come on in and mobilize, make up a missed WOD or get after 16.2! There should be several people there if you need a judge — we hope to see you there!
What an amazing 16.2 event… check out the toes-to-bar madness!
Saturday, March 5th 2015
GREAT JOB AT FRIDAY NIGHT LIGHTS!
Congratulations to all the athletes who’ve put 16.2 to bed! Yet again, it was an amazing day filled with huge breakthroughs. We can’t wait to see what the next few weeks will bring us…
EXTENDED OPEN GYM SATURDAY
NOON – 2P
For those of you who did not do the WOD at the event or during the day Friday, please make sure you secure a judge for another time. Open Gym (Sunday 9a – Noon) is usually a good opportunity as many people will be there but if you are taking a regular class that day or plan to do it Saturday or Monday, try to recruit a buddy as coaches might not be available (busy coaching the class or committed to someone else already). OR we have a special Saturday Open Gym from Noon – 2P! In terms of securing a judge, the bet is to post something on the Cove Club and chances are you’ll find someone (yet another reason we love this community)!
As a reminder, we purchased an affiliate ROMWOD account for the gym. ROMWOD is an online mobility program that a number of the coaches have fallen in love with. And remember, to prep you can now stream mobility classes on the main monitors or in the kids room. It’s a great way to prep (or recover) from these kinds of intense WODs.
STRENGTH
WOD
5 Power Snatches
6 Overhead Squats
7 Burpees
8 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: Try to find a load where on the last power snatch you can go directly into the overhead squats.
Coach Chris pushing Martine through the pain cave during 16.1
Friday, March 4th 2016
OPEN 16.2
We will update the blog as soon as the workouts are released, but we are excited for another big night at the Cove. Turnout was incredible last Friday and we only hope to do it bigger and better this time! There will be kids’ coverage for the 5:30p class but we hope everyone can stick around to cheer on the 6:30p crew. Like last time we will have a pot-luck style after party (or “during party” if you finish the WOD before others) so bring some food, drinks or whatever makes you happy and get ready for another great night of the Open! EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN, PLEASE COME! It is the Cove community at its finest and we could use your help cheering, judging or keeping drinks flowing!
For those of you NOT doing the WOD at the event, please make sure you secure a judge for another time. Open Gym is usually a good opportunity as many people will be there but if you are taking a regular class that day or plan to do it Saturday or Monday, try to recruit a buddy as coaches might not be available (busy coaching the class or committed to someone else already). Best bet is to post something on the Cove Club and chances are you’ll find someone (yet another reason we love this community)!
As a reminder, we purchased an affiliate ROMWOD account for the gym. ROMWOD is an online mobility program that a number of the coaches have fallen in love with. And remember, to prep you can now stream mobility classes on the main monitors or in the kids room. It’s a great way to prep (or recover) from these kinds of intense WODs.
OPEN WORKOUT 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Coach Matt giving new member Mike H. (we now have two Mike H’s!) tips on climbing a rope for the first time. And another shot of him in action — mission accomplished!
Thursday, March 3rd 2016
DOUBLE UNDER CLINIC AT
CROSSFIT FEDERAL HILL
We’ve seen exponential growth in our athlete’s Double Unders and we love how so many come in early/stay after class to work on them. A few months ago we hosted a double under clinic here at the Cove and people learned a ton (and have put their new skills into action). We wanted to let you know that CrossFit Federal Hill in Baltimore is hosting another clinic on Saturday, April 2nd from 2p-5p and it will be run by RX Jump Ropes. Whether you’re looking to string a few together or a competent jumper trying to refine technique, you will get a lot out of it!
SKILL WOD
Max Strict Pull Ups in 30 Seconds
Rest 30 seconds
Max Strict Chin Ups 30 Seconds
Rest 30 Seconds
Max Overhand Grip Barbell Row (75/55) in 30 Seconds
Rest 2 minutes
3 Rounds
-Score= total reps of worst round-
WOD
18 Deadlifts
21 Push ups
24 Sit ups
Rest 1 minute
3 Rounds
Fitness: 185/125
RX: 225/155
RX+: 245/165
COACH’S TIP: The deadlifts should be heavy here. Make sure you are in good position every single time you pull. Push ups can be difficult to maintain, focus on range of motion and mechanics. A good solid push up will make you stronger in many other movements.
This photo of Brooke was a CLOSE second to the winning 16.1 selfie. Had the beer been open, maybe it would have won…
