We are true believers of the CrossFit methodology at the Cove and a big part of that mythology is the importance of data. From the very beginning of CrossFit, athletes would write their scores on a literal whiteboard and further put it into a little composition notebook. It was an accountability thing, it was a pride thing, and most importantly it was a target to beat in the future.  You may forget your anniversary but you should never forget your one rep max back squat or your Murph time.

Today we have a virtual whiteboard that we can use called Wodify. It not only records scores but allows you to recall them quickly. It allows you to easily check your past performances and use that data to give you goals, targets, and scaling ideas. We want to encourage our athletes to please record their scores after each workout. This data is not only important to you as you track your progress as an athlete but we as a gym use it to help us program for the entire community. 

Recording your data is very simple. You can use the Wodify phone app or feel free to use one of the computer stations at the gym. We are now using the back computer station specifically for that purpose.  

Finally, the Wodify virtual whiteboard is also a great way to communicate and connect with your other Cove athletes. Like a fellow Covies performance or throw a comment there. It’s all part of the fitness, fun, and community experience that brings the Cove together.

A little hint from Coach Jenna

We continue Hero Wod Monday with Omar. A classic combination of thrusters and burpees but even more challenging as they are burpees over the bar.

“Omar“

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

“He was such a great man and always wanted to fight for his country,” Vazquez’s sister, Marisel, told the Newark Star-Ledger.

“He was very proud to be in the Army. It was what he wanted ever since he played with G.I. Joe soldiers when he was 3 or 4 years old. But it was when the Sept. 11 attacks happened, he really committed to serving his country.”

Over 24 athletes and tons of fans came out to support the Cove as we had 8 teams compete at the Execution Games. We saw lots of great performances, big PR’s, and loads of laughs. We also saw Jess M and Coach Dejah (with Covie friend Katie M) take third place in the Elite Division.

Thanks to Coach Jenna for putting together not only this amazing video (see below) but also creating the Cove TikTok account. It’s a great channel and totally worth downloading TikTok for all the awesome Cove content. You can see the Cove page here.

Coach Dejah also put together a shared drive of pictures and videos. If you wanted to check some of it out or have some to share, please do.

It was a big day for the Cove Community and once again congratulations to everyone.

We continue Hero Wod Monday with McGhee. It’s a deadly combination of a heavy deadlift, pushups, and box jumps. 

McGhee

AMRAP in 30 minutes

5 Deadlifts (275/185 lb)

13 Push-Ups

9 Box Jumps (24/20 in)

Ryan C. McGhee, who was born in Pennsylvania, lived the majority of his life in Vermont. He was on his fourth tour of duty — his first three were in Afghanistan and his latest was in Iraq.

“I lost my soul mate. I don’t know what else to say. He was my one and only, so it’s been difficult for all of us,” said Ashleigh Mitchell, his fiancée.

McGhee, 21, of Fredericksburg, Va., died May 13 of wounds suffered during a firefight with enemy forces in central Iraq. He was a 2006 high school graduate and was assigned to Fort Benning, Ga.

“He was an all-around great person and he loved what he did,” said McGhee’s brother, Zachary. “I talked to him two weeks ago. He called to wish me a happy birthday. He said he loved me and he missed me.”

He was chosen by his classmates for two senior superlatives — friendliest and most charming.

“He always had a lot of friends,” classmate Tim Putnam said.

He had planned on returning to Vermont this year, to introduce his Virginian fiancée to his childhood friends.

He also is survived by his father, Steven; stepmother, Kristie; and his mother, Sherrie Battle-McGhee.