Daily WOD

July 4th, 2024

Abbate

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

COVE NEWS

Saturday, October 31st 2015

HAPPY HALLOWEEN!

We hope everyone had fun at Friday’s costume Partner WOD. We loved seeing you sweat and look absolutely ridiculous at the same time. Here are some highlights from the day (and more to come!)

STRENGTH WOD

OTMEM for 10 minutes (build up in weight)

1 Power Snatch + 2 OHS

WOD

27-21-15-9

Power Snatch

Burpee

Fitness 45/35 (just go below the knee)

RX and RX+ 75/55

Our little pumpkin Rikki doesn’t seem so happy to be rowing so much today…

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A reminder that on Friday we will be doing a HALLOWEEN COSTUME WOD!!!! Come dressed and ready to work out in something ridiculous. And feel free to bring any friends who would appreciate the hilarity of it all. It will still be a Partner WOD so any and all are welcome.

WOD

10 Cal Row

6 Power Cleans

6 Box Jump Overs

1 Partner does a round 1 partner rests, then switch

25 min AMRAP

**Every round add 1 more calorie to the row. Score = total cals rowed as a team**

Our newest foundations grads! From left to right .. Patrick, Dan, Keith, Emily and Junior

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Thursday, October 29th, 2015

Another round of Free CrossFit 101 Classes will be starting next week on Monday, Wednesday and Friday at 6:30 PM. If you have someone that might be interested in attending please have them email us at info@CrossFitCove.com. We also want everyone to know that if you would like to review some of the fundamentals of CrossFit you are always welcome to attend any of the classes. Monday we work on squats and presses, Wednesday deadlifts and cleans, and Friday we finish with snatches and pull ups.

Today we will be working on the split jerk. The split jerk requires the athlete the land in a balanced lunge position. This provides us with a more stable and lower receiving position allowing us to get more weight overhead. It does however require a great amount of practice to really nail down the footwork.

We are also excited to retest a workout we did way back on June 22nd. Let’s ring that PR bell today!

STRENGTH WOD

1 Push Jerk + 1 Split Jerk

Take 10 minutes to find a heavy load

WOD

21 Push Press

400 M Run

18 Push Press

400 M Run

15 Push Press

400 M Run

**every time you drop the bar it is a 200 M penalty run**

Fitness: 95/65

RX: 115/75

RX+: 135/95

20 Minute Time Cap

Re-test from Monday June 22nd.

Welcome one of our new CrossFit 101 graduates to the Cove, Tanya. She looks pretty dangerous with that PVC pipe.

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Wednesday, October 28th 2015:Time Cap or Not To Time Cap

TIME CAP OR NOT TO TIME CAP? We don’t always set time caps, but when we do it can be for a variety of reasons. Mostly it is to help guide you on what weight to use or how to scale to get the intended outcome of the workout. For example, some days are meant to be faster, sprint-type workouts. So even though you can push the RX+ weight that day, if you went too heavy it might force you to work slower and take more time (counter to the goal of the WOD). In those instances time cap is a useful tool to determine your own volume and weight choices. Sometimes it is about keeping the workout length manageable if we have a lot to cover that day. But sometimes it is meant to just add the pressure of time to keep you on your toes and moving. Monday’s WOD was a challenge. Looking back at the Whiteboard we had 15 people that did not make it under the time cap. Obviously the goal is to stay under the time cap (again, as it gives you an idea of what the time domain of the workout should be). But sometimes you don’t make that time cap and although that might be disappointing… we see it as a growth experience.

This workout was a new challenge for the coaches as well (two coaches did the WOD, two missed the time cap), and it reinforced the importance of capturing our scores so we can reflect on where to improve. For us, chest-to-bars drained energy to get back to the bar. Brian is committed to working on dialing in on his kip to make the CTB easier and Marina needs to string more reps together so as not to tax her grip on the pull-up bar. Then we’ll practice the positions of the hang clean trying to be as efficient as possible and not burn out the forearms. The key is that we learned something by doing the METCON but are going to practice it when we can concentrate and aren’t fatigued. It gives us an action plan and motivation to do this again in under 14 minutes.

Does this mean we need to add more “extra” work and time at box? Yes and no. Yes, if you want really elevate your performance to finish a key movement quickly. But NO in that if we stay with the programming here at the Cove, we are naturally going to get better. At everything.

Ever notice how, even though we haven’t done front squats in a while, suddenly you throw more weight on the bar? Or since we’ve been doing handstand push ups perhaps you can press a heavier load overhead? Or do the same weight with greater ease? That’s the goal. The programming increases your OVERALL fitness and you’ll ultimately see gains in all areas over time. And embrace the time cap as a way to help you follow the programming as it is designed — because our goal is a common one–

to get BETTER and FTTER!

STRENGTH WOD

3 Front Squats (rack the bar) directly into 6 Back Squats

6 rounds

– build up in weight –

WOD

12 Front Squats

36 Double Unders

10 min AMRAP

Fitness 75/55

RX 95/65

RX+ 95/65 (FS and DUs must be unbroken)

Hallie shows so many great points of performance on her shoulder to overhead. The hips are fully open and her jump is generating momentum. Her head is moving out of the way of the bar. Great elbow position. And you can actually see the bar completely weightless and flying off her shoulders. Beautiful.