Skip to content
7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Monday, October 17th 2016
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Monday, October 17th 2016
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
img_5963
October 16, 2016

Monday, October 17th 2016

CrossFit CoveBlog

THANK YOU…We want to express our deepest gratitude to all the athletes, volunteers and spectators who came out to the Clash at the Cove this weekend.  It was so exciting to see so many of you push outside your comfort zone and equally as thrilling to see the electric energy that it created.

We hope that our first-timers got a sense of what “a competition” is all about and that our seasoned competitors got their fix!  We also hope everyone enjoyed some rest time and active recovery today… you put in a LOT of work this weekend!

To our judges and volunteers, a special shout out!  This day would not be possible without your support, enthusiasm and HARD WORK.  From the bottom of our hearts, THANK YOU!

BOD POD TODAY!

Just a reminder that the BodPod is coming today!  If you signed up, please be checked in and ready to go 10 minutes before your scheduled time.  If you are uncertain how to prepare or what to expect, here’s some useful information:

In order to have the best possible results, follow these simple instructions:
  • No food, drink or exercise at least 3 hours prior to testing.
  • Use the restroom before testing, if necessary.
  • Don’t apply any lotions or skin creams prior to your test.
  • Remove glasses and jewelry (if possible).
  • Wear minimal, form-fitting clothing.
    • Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
    • Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
  • Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
  • A swim cap will be provided to compress any air pockets within the hair.

FRESH START CHALLENGE

It was just amazing to have so many of you participate in the competition!  Not only was it so wonderful to see you put what you’ve learned to the test, it was AMAZING to see you out on the floor with all of the experienced members.  You have come such a long way in such a short time, it’s hard to believe you are so new to this.  WOW!  Here’s an action shot of Cathy H. rocking her cleans (with Martine judging and cheering!) during the Women’s Scaled WOD 1…

img_5963

FRESH START SKILL WOD

Hang Power Clean, Power Clean, Squat Clean: 

10 minutes on each

We want to get you exposed to all three movements and understand the nuances (and how they build on each other).  We will do a lot of PVC and empty barbell work and really focus on hinging at the hips!

FRESH START WOD

 8 min AMRAP:
5 Hang Power Cleans
5 Front Squats
5 Burpees
*As we make the turn towards the end of the challenge, doing a workout similar to the ‘regular’ class.  The goal is to help you a) see how far you’ve come and b) recognize that you are capable of doing what ‘everyone else’ is doing.  SO not scary!   COVE STRENGTH WODTake 80% of your 10 Rep Back Squat and hit 3 sets of 12 (try to hit a slightly higher weight than we did last week)  COVE WOD 8 Hanging Power Cleans7 Front Squats6 Burpees 6 Rounds14 min time capFitness: 95/65RX: 115/75RX+: 135/95

Coach’s Tip: For those who competed this weekend, this workout touches on some of the HEAVY lifts you hit in the ladder.  Today should be lighter and faster; use a hook grip and move that barbell quickly.  Each round should be 2 minutes OR LESS.  If it is taking longer, drop the weight down (and consider cutting a round)!

 

The judges and athletes kick off an EPIC day at the “Clash at the Cove”!
img_5847
]]>

Saturday, October 15th 2016 Tuesday, October 18th 2016

Related Posts

MINI PR PLATES

Blog

MINI PR PLATES

WELCOME COACH CARLOS

Blog

WELCOME COACH CARLOS

Blog

FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS

Upcoming CrossFit 101 Classes

FIRST SESSION

– Monday, April 12th at 7:00 PM
– Tuesday, April 13th at 7:00 PM
– Thursday, April 15th  at 7:00 PM

SECOND SESSION

– Monday, April 26th at 7:00 PM
– Tuesday, April 27th at 7:00 PM
– Thursday, April 29th  at 7:00 PM

TBD

 

 

 

Class Schedule
Drop-In

WOD Search

  • Privacy Policy
  • View Our Waiver

HOWARD COUNTY

7175 Oakland Mills Road, Suite M
Columbia, MD 21046
Tel: (443) 583-4351
Copyright 2020 © CrossFit Cove. All rights reserved.
Site by: MariaVida Creative