A reminder if you haven’t signed up for the trip to Adventure Park:  We’ll need a final headcount by FRIDAY so if you need more information let us know… and if you haven’t signed up yet on the white board, please do!  It’s a great deal (50% off!!) and it should be an amazing time!!!

Rikki and Jason have generously invited everyone to her home to celebrate Jason’s 40th and her boys’ 1st and 4th birthdays Superhero Style!  It would be between 3p and 6p (before we head off to Adventure Park on 10/10) so come load up on food and cake before we hit the courses. Please let her know you are coming (and with how many) so she can make sure there are enough capes for everyone. 

And last but not least, we are doing to do some try runs of the Charm City Throwdown WOD 1 on Sunday at Open Gym at 10am.  If you are competing and can be there, please please come!!!

SKILL WOD

PARTNER WOD

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Big news!  Coach Chris is coming back today!  He won’t be back at his usual morning times quite yet (sleep after a baby is a VERY precious thing) so he’s back to coach the evening classes for tonight.  Come say congratulations and get your sweat on with Coach (and now Father) Chris!!!

A reminder if you haven’t signed up for the trip to Adventure Park.  We’ll need a final headcount by FRIDAY so if you need more information let us know… and if you haven’t signed up yet on the white board, please do!  It’s a great deal (50% off!!) and it should be an amazing time!!!

In cased you missed yesterday’s post, we created a private FB group for Cove members only.  In order to create the conversation and community going when we are OUTSIDE the box, we created a virtual place where you can feel like you are INSIDE the box.  This is meant for all kinds of exchanges RELATED TO THE GYM AND ITS MEMBERS.  It’s not where you post pictures of your kids or rant about politics (that’s for your OWN personal FB page), but if it’s about anything you think useful or informative for the gym and it’s members, please post away!  This could be anything from organizing social events to sale on Reebok Nanos you see at Dicks).

Click on the below link and request to join the group!

CROSSFIT COVE CLUB

We are heading towards the end of overheat squat cycle and continue to see dramatic improvements on from and strength.  Push yourself today as we re-test on Monday!

 

SKILL WOD

WOD

Nishant contemplates the rope…the goes for it… and gets it!  Wow!

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As you’ve seen, we’ve already begun rolling out some of the changes we hope to implement following the gym survey (see Monday and Tuesday’s Daily WOD posts if you missed them). Another thing we heard was that as the gym grows, many of you crave other ways to keep the community strong.  While we have a Facebook group where we share often, it is not a private group for members only.  In order to create the conversation and community going when we are OUTSIDE the box, we’ll create a virtual place where you can feel like you are INSIDE the box.  This is meant for all kinds of exchanges RELATED TO THE GYM AND ITS MEMBERS.  It’s not where you post pictures of your kids or rant about politics (that’s for your OWN personal FB page), but if it’s about anything you think useful or informative for the gym and it’s members, please post away!  This could be anything from organizing social events to sale on Reebok Nanos you see at Dicks).

 

CROSSFIT COVE CLUB

Monday we were all body weight movements and yesterday we were all barbell.  Today we mix the two with box jumps and deadlifts!  This can be a powerful combination for your fitness (both requiring tremendous strength and explosive actions from your hams and glutes) but it will also require VERY careful jumping.  Make sure you focus on that landing platform on the box, swing those arms wide to the side and land softly.

 

SKILL WOD

WOD

Brittany showing great lockout position overhead…

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Great job on “Running Cindy” today.  We saw not only significant improvements in “rounds and reps” but many chose to go from knees to full push ups, used thinner bands or even went without one.  The progress we saw in only three short months is just extraordinary.

As we said, over the next several weeks we will be rolling out some of the changes we hope to implement following the gym survey.  One of the recurrent themes was ensuring that classes run on time — and leaving enough time for proper cool down.  Since mobility is such a key focus for us (and we are all generally time-starved people) we are going to do everything in our power to make these happen.  This will require effort from ALL of us so here are some of the things that you will see more often in class:

WE WILL START ON-TIME!  Often times we have late stragglers or the class prior runs over for some reason.  If it is the latter, the coach will have to excuse him/herself from entering scores to get the next class started (which means the athletes will need to enter their own scores).  We may also stretch BEFORE weights and equipment gets put away to ensure we DO get the stretch in — and the coach can start the next class while the previous one puts away weights and enter scores.  The coaches have all met as a team and will do a better job managing the clock during warm up and for the workout and will try their best to give real estimates of how long a workouts should take to build in the appropriate time for the Skill/Strength/WOD.  For those who come in late, it is still ok to join (after warming yourself up) — we just can’t wait for you to start as it causes a trickle effect that impacts everyone.

WE WILL TRANSITION MORE QUICKLY. You never have to ask to pee. You never need to ask to get water. Just go. Our only ask is you try to do it in between sets on the SKILL/STRENGTH portion or hustle to go right before we start the WOD.  The coaches will manage the time by saying things like “we are starting in three minutes!” so if you are still setting up your weights or need to attend to other things, it will be on you to get it done in that time.  Then it will be 3-2-1 GO! MORE TIME CAPS.   Geo (our head programmer) and the coaches all have a good sense of how long workouts will take and try to build the class structure around that. And some workouts are intentionally designed to be quick sprints with lighter weights, so don’t go heavy on those days and turn the workout into a long burner.  And more often now, you’ll see actual time caps.  If you are one rep away before the time cap ends, by all means finish!  But if you have another round to go, respect the clock. The coaches will do a better job explaining the goal of that workout to help you decide the appropriate weight to help you stay within the time cap.   But there’s always the occasional outlier — sometimes certain movements are harder for some… and sometimes someone wants to really challenge themselves by going RX or doing a skill unscaled (like double unders or unassisted pull ups).  We encourage you to push yourselves when you can (really!!!) but please know we may ask the class to clean up around you while you finish.  Heck, if you’re determined to get all those doubles instead of doing singles — awesome!  But you might have the next class warming up around you. We are more than fine with that if you are!  

SKILL WOD

WOD

Leigh going heavy overhead drops the bar to contemplate her next move…

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