Friday, May 1st, 2015
Today we will be doing another partner workout for Bring A Friend Friday. It was so much fun last week we thought we would keep it going! Â And bring those friends!
And be warned… the Friday following we are going to do a 30 Day Clean Eating Challenge pot luck dinner.  We WOD (yes, WOD can be used as a verb in CrossFit vernacular) at 6:30pm and afterwards share some of our favorite foods we have discovered in our 2 weeks of clean eating. All are invited even if you didn’t sign up for the challenge but we ask that every person or family bring a Whole30 approved dish.  It will be a great way to taste new foods and find new meal ideas for the last two weeks of the challenge.
 Simone cheering on her partner Audrye who was dropping in for Bring a Friend Friday…
]]>Thursday, April 29th, 2015
KEY DATES TO REMEMBER THIS WEEK!
A reminder that our second CrossFit 101 (Foundations) Class is at 6:30 PM Thursday. This class will be an in-depth session focusing on proper form and technique for deadlifts and cleans. Â If you are new to CrossFit, we strongly encourage you to come. Â And if you have experience, it’s a good time to fine-tune those movements.
It’s BRING A FRIEND FRIDAY this Friday! Like last week, it will be a partner WOD, so bring a friend to ANY class. It was a blast and we can’t wait to up the ante in two days!
This Saturday we may have a number of athletes from CrossFit Federal Hill (CFH is closed as they are hosting a CrossFit Level One Certification Class again).  It should be a good time so come and throw down with some like-minded people!
Wednesday, April 28th, 2015
WE KNOW WE LOVE IT, BUT WHAT IS CROSSFIT ANYWAY?
CrossFit HQ defines CrossFit as “Constantly varied, high intensity, functional movement.” Wow, that’s a lot of big words. Let’s break it down further and see what what’s really driving our obsession. CONSTANTLY VARIED – our workouts are constantly changing never allowing our bodies to get comfortable or our minds get bored. This variety encourages us to develop a wide breadth of skills and constantly challenges us. This variety helps us avoid plateaus in our training as well. We display this variety by using different movements, different time domains, different orders, and any number of other variables. HIGH INTENSITY – the concept of high intensity can be applied to CrossFit in two ways. The most obvious way it can be applied is that focus and effort we put into our workouts. Intensity however for Crossfit’s HQ’s definition can be seen from a more scientific way, as we define it as our ability to display power which is Force X Distance / Time. Let’s say I get the 200 pound bar from the ground to my shoulders by cleaning it. The distance from the ground to my shoulders is 5 feet and it look me a blazing single second to execute this move. Hang on, I was told there would be no math! OK, I will do it for you. That one move gave of 1000 Foot Pounds Per Second (200 pounds X 5 Feet / 1 Second ) of work. This is the goal of CrossFit – moving large loads great distances in short periods of times. We vary the loads in infinite numbers of ways using gymnastics (body weight moves like pull ups, pushups, and squats), weight lifting (using objects like kettlebells and barbells), and body weight conditioning movements like rowing and running (we call these monostructural exercises). As you can see we apply our variation to how we express high intensity exercise. FUNCTIONAL MOVEMENT – the movements we see in life. We are constantly seeing versions of deadlifting, squatting, lunging, pressing and other CrossFit movements in life. How often do you do a curl in life other than having a beer? These movements have a tremendous benefit in our training as they promote neurological and hormonal responses that lead to strength, coordination, balance, core stability, agility, and mobility gains. These moves prepare us for life.  So if anyone asks you why you CrossFit, you can go on and on about the amazing community, the intense workouts, the high you feel afterwards and more.  Or just tell them “I want to be fit FOR LIFE”!SKILL WOD
WOD
Tuesday, April 27th, 2015
For those that are on day 2 of our Clean Eating Challenge I hope you are finding that with good food prep you can eat healthy delicious meals throughout the day. We love seeing all the pictures and recipes posted on our Facebook group. With that said if you are part of the challenge but do not have a Facebook account feel free to email us at info@CrossFitCove.com and I can forward you along some of the highlights. Â When CrossFit Cove first opened we had a 4:30 PM class. It was lightly attended so we turned it into open gym time. We are just curious if we were to re-institue the 4:30 PM class would that work better for your schedule? If so, email us at info@CrossFitCove.com.