Fill that whiteboard - Crossfitcove

Fill that whiteboard

Fill that whiteboard!

Come on people, we need more sign ups for Clash at the Cove. It’s going to be a blast! We are all about community and a good time and this competition is absolutely that. Sign ups are at the whiteboard.

  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

We know many of you already have competition ‘fever’ as we have several teams signed up for the Charm City Throwdown. But if you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

The last two years have done an ‘individual’ competition, but this year we are excited to mix things up and do a TEAM competition! Yep, we’re doing same sex teams of two for the Third Annual Clash at the Cove!

HOW IT WORKS:

  • Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join
  • We will assign you a partner in your same division (AND same gender)
  • Teams will be two-person/same gender
  • Teams will be announced on September 25th, so you MUST sign up by the 22nd!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign up board. We want to see that thing FULL!

 

 STRENGTH WOD

Back Squat OR Overhead Squat

5/5/5/5/5 75-80% across

WOD

15 Wall Balls

12 Pull ups

9 min Amrap 

Fitness: 14/10

Performance: 20/14 

Open: Chest to Bar (20/14) 

 

Coach’s Tip:  15 wall balls is a doable number. Try to push yourself for big sets.


Beautiful… and badass.

 

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