Monday, March 23rd, 2015
One of the hardest things to do is keep up your routine when you can’t get to the gym or are on the road traveling. Suitcase Fitness is a blog by an avid CrossFitter and frequent traveler that shows you ways to keep training while on the road and is filled with great and useful information. This week he featured our box on his blog! Take a look and poke around — we are sure you will find it inspiring!
STRENGTH WOD
WOD
Sunday, March 22nd, 2015
OPEN GYM 9a-NOON
Come on in and work on a weakness, mobilize or just hang out! And if you haven’t gotten after the Open workout and need a judge, come on in and we’ll take care of you. A special thanks to our CFH friends who joined us Saturday — we had a packed house and loved every minute of it!
JUST ANOTHER REMINDER THAT CROSSFIT FOUNDATIONS/101 STARTS MONDAY AT 6:30P!
Saturday, March 21st 2015
Saturday should be a fun & busy day and the Cove. As most of you know, our head coach and programmer (Geo Rockwell) is also the owner of CrossFit Federal Hill in Baltimore. He is hosting a Level 1 Certification Seminar this weekend so with the gym closed, we’ve invited our friends from CFH to throw down with us.
Its a great way to broaden our community, meet new and like-minded people and mix things up a bit. We hope you will ALL come, make some new friends and show them how we roll at the Cove!
A reminder that we are having 101/Foundations classes start THIS MONDAY at 6:30p. Please feel free to come and hone your skills or let your friends know (its FREE!). And as always, open gym is Sunday from 9a – Noon.
WOD
30 KB Swings
20 Pull Ups
30 Sit Ups
Friday, March 20th 2015
GROWTH AT THE COVE
We often comment how amazed we are at the growth and progression of this community as well as all of you as individual athletes. We thought it might be fitting to explain a bit more about what drives us and why it is so exciting to see. Part of this story is actually found in our logo, with a spiral (heavily influenced by the Nautilus Shell) at the center. The Nautilus Shell has long been a symbol of life, internal harmony and represents the perfection of nature. Its spiral structure displays perfect mathematical proportion and appears throughout nature in myriad forms such as spiral galaxies, the cochlea of the human ear, and in the arrangement of petals and leaves among plants and herbs. Ancients believed that energy, both physical and spiritual, flowed in a spiral form. The nautilus has remained relatively unchanged form for 450 million years, growing into increasingly larger chambers throughout its life cycle symbolizing protection, expansion, and renewal.Those who have long studied it believes it inspires us toward increased awareness of the innate healing potential pervading all life, and to embrace concepts of balance, health, and well-being in the world in which we live. The powerful combination of the spiral and nautilus shell acts as the identifiable symbol for Crossfit Cove. It reflects the energy, balance and protective community we want to create for our athletes at the Cove. But it also beautifully demonstrates the individual’s focus on personal growth, sound health and human progression so core to our mission.20 Minutes to Find a Heavy Clean and Push Press
(not scored)
WOD
RX Workout
8 minutes of
3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled Workout
8 Minutes
10 push press
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
AMRAP – Reps
Fitness Workout
8 Minutes
10 push press
10 cleans
Men push press 75 lb. and clean 95lb.
Women push press 55 lb. and clean 65 lb.
AMRAP – Reps
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