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Thursday 10/17/2019

WOD

EMOM for 20 min:

1: 2 Laps around the gym

2: 200/175m Row

3: __ Burpees

4: 10/8 Cal Bike

 

Fx: 9 Burpees

P/O:12 Burpees

 

ACCESSORY

3 rounds-

5 Chaturangas

Right into a 1:00 plank

15 Glute Ham Bridges

1 Chaturanga = 1 Down Dog -> Pushup -> Up Dog

 

Coach’s Tip: This is meant to be a very active recovery piece for anyone doing the Open to get them ready for Friday.  For those not doing the Open, you should be looking to complete each task as fast as possible to allow for maximum rest each minute and keep the intensity up.

Jared “The Bird” standing tall

 

 

20.1 FRIDAY NIGHT LIGHTS FACE-OFF WINNERS!

OPEN WEEK ONE: IT’S A WRAP!

 

A HUGE congratulations to everyone who completed Open WOD 20.1!  It was a great start to the Open and the energy at the Cove was ELECTRIC on Friday.  From 5:30am to the Face Off of Friday Night Lights, we were blown away by the effort, enthusiasm and support this community showed!

But of course we do love a little friendly competition… and we are reveling in the team dynamics that are happening.  But after great showing from Blue Balls and Barbells (38 points) and Allie Cats (36), we are excited to announce the winner of week one is BIG GREEN!  From judging participation, number of athletes who did the workout and Daniel killing 20.1 in under 13 minutes, it was a clear cut victory with 40 points.  BIG GREEN, put on your party planning hats and pick the after-party location for this Friday!

 

For this coming week, there will be one additional way to earn points for your team.  You can earn a point for your team by either doing 30 minutes of mobility or attending Sunday yoga.

 

STRENGTH

 

Every 90 seconds for 12 min (8 rounds):

1 Snatch

 

WOD

 

For time:

36 Pullups

21 Snatches

24 Pullups

15 Snatches

12 Pullups

9 Snatches

 

Time Cap: 17 min

 

Fx: J-hook row, snatch weights: 45/35, 75/55, 95/65

P: Snatch weights: 95/65, 115/75, 145/100

O: C2B, Snatch weights: 115/75, 135/95, 165/115

 

Coach’s Tip: All pulling today with both bodyweight and barbell.  Your arms will be tired so make sure you are properly using your legs and hips to get the upward acceleration needed.

 

Phil vs 20.1

 

 

Tuesday 10/15/2019

STRENGTH

 

14 min to establish a heavy complex of:

1 Power Clean

2 Hang Power Clean

 

WOD

 

6 rounds-

90 sec work/30 second rest

12 TTB

6 Hang Power Cleans

Remaining Time: Max DU

 

Score is DU accumulated

 

Fx: Hanging Leg Raise (1:1), 115/75

P: 155/105

O: 185/125

 

Coach’s Tip: The work portion for the metcon is short and the reps are relatively high so you’ll have to hustle to get some good DU/SU work in.

Monday 10/14/2019

Congratulations to all those Cove athletes that are competing in their first CrossFit open. We had a blast on Friday and will be tabulating the scoring for this past week’s open.  Congratulations to Daniel Park of the Green Team on winning the featured heat this week. The winning team will get to pick the post-party location for week two of the Cove CrossFit Open.

 

GYMNASTICS

 

15 minutes for Pullup/Bar MU Practice

 

WOD

 

3 Rounds for Time-

30 Alternating DB Snatch

20/15 Calorie Row

10 Burpee Box Jumpovers

 

Time Cap: 16 min

 

Fx: 35/25, 20/18″

P/O: 50/35, 24/20″

 

Coach’s Tip: Starting the week off with some skill work for the Open.  Focus for the next few weeks will be keeping the intensity up and keeping the skills sharp.

The coaches getting after it during this past Friday Night Lights feature heat!

KIDS OPEN – YOGA RECOVERY – OPEN GYM

If 20.1 kicked your butt then treat your body the recovery it needs. Join Coach Katie for our 8:15 AM yoga class.

The kids will be getting open fever as well with the 9:30 AM kids class.

COVE KIDS 20.1

5 ROUNDS
4 Ground To Overhead
5 Pvc Facing Burpees
Half the work but all the FUN!

 

MONDAY CLASS

GYMNASTICS

Pullup/Bar MU Practice

 

METCON

3 Rounds for Time

30 Alternating DB Snatch

20/15 Calorie Row

10 Burpee Box Jumpovers

Time Cap: 16 min

Fx: 35/25, 20/18″

P/O: 50/35, 24/20″

Saturday 10/12/2019

STRENGTH

 

14 minutes to establish 1RM Split Jerk (from rack)

 

WOD

 

AMRAP in 15 min:

400m Run

5 Split Jerks (from ground)

 

Fx: 135/95

P: 185/125

O: 225/155

 

Coach’s Tip: Simple WOD after the first week of the Open.  Hopefully you aren’t too sore.  For Split Jerks, the key is to use the legs to drive upward then fast feet to get into the split position.

CROSSFIT OPEN WEEK ONE!

HAPPY OPEN!
Today’s the day!  In addition to the workout, don’t forget our team challenges start now! Below are the final teams for this year’s CrossFit Open.  This week’s winner will be determined by performance in the following categories:
– Number of times a team member judged another athlete (see whiteboard at the gym to check your team’s tallies!)
– Most athletes to log scores to show workout was completed (either Wodify or on Games.crossfit.com)
– Best team performance at the Friday Night Lights Face-Off (male RX this week!)
Until you name your teams as part of this week’s challenge, we have designated you by color.  Team Yellow will be captained by Allie Bradley, Terry Street will be heading up the Team Green, and Anglie Bryl has the Blue Team. See below for your team assignments. If we missed your name please email us at info@crossfitcove.com.
We have over 75 signed up for the Open which is a fantastic accomplishment! It shows the strength of the Cove Community.

HERE ARE THE OTHER DETAILS TO REMEMBER:

THURSDAY @ 8:30 PM “MOM’S NIGHT OUT AT THE COVE” begins. Tune into FB  Live (on the Cove Club page) to see your favorite badass mamas (babies, fur babies, whatever!) take on Workout One right after it is released.   Yep, the little ones get tucked in and the moms rock a WOD.  Support Holly P.,  Coach Maria,  Martine J. and  Mattie C. as they show you what you can expect on Friday!  The more the merrier, so if you want to join them for the workout or just watch with a beverage in hand, come on in!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  So, even if you didn’t sign up the Open, if you come on Fridays, you’ll be doing it anyway!  These classes are run slightly differently than normal (we still warm up and get ready together,  but we take turns judging each other as many of us need a judge to submit a score.).  Please note if you did not sign up OFFICIALLY for the Open, you don’t NEED a judge.  But if you want to see what it feels like, we can typically make that happen!

 

FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! One representative of each team (more on this to come below) will kick off the night with an epic throwdown.  This Friday’s first event will call for one guy from each team to represent in a MEN’S RX heat.  It’ll be such an exciting way to kick off the night and get everyone energized.  We will run rolling heats after than until we are all done!

 

AFTER PARTY AT FRISCO’S TAP HOUSE.  Once the last heat wraps, we’ll head right over to Frisco’s tap house for some ‘After Open’ libations.  Friends are welcome of course!  Let’s talk some smack, have a snack and throw some back!

 

WORKOUT 20.1

 

15 minutes to work on Pistol Progressions

 

 

 

OPEN FRENZY STARTS NOW!!!!!

OPEN FRENZY STARTS NOW!

 

The Open officially starts in ONE DAY and we’ve got tons of things happening to get you into the spirit!  Here’s the sequence of events over the next 48 hours, so please read carefully!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

THURSDAY @ 8:15PM “MOM’S NIGHT OUT AT THE COVE” begins. Tune into FB  Live (on the Cove Club page) to see your favorite badass mamas (babies, fur babies, whatever!) take on Workout One right after it is released.   Yep, the little ones get tucked in and the moms rock a WOD.  Support Holly P.,  Coach Maria,  Martine J. and  Mattie C. as they show you what you can expect on Friday!  The more the merrier, so if you want to join them for the  workout or just watch with a beverage in hand, come on in!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  So, even if you didn’t sign up the Open, if you come on Fridays, you’ll be doing it anyway!  These classes are run slightly differently than normal (we still warm up and get ready together,  but we take turns judging each other as many of us need a judge to submit a score.).  Please note if  you did not sign up OFFICIALLY for the Open, you don’t NEED a judge.  But if you want to see what it feels like, we can typically make that happen!

 

FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! One representative of each team (more on this to come below) will kick off the night with an epic throwdown.  This Friday’s first event will call for one guy from each team to represent in a MEN’S RX heat.  It’ll  be such an exciting way to kick off the night and get everyone energized.  We will run rolling heats after than until we are all  done!

 

AFTER PARTY AT FRISCO’S TAP HOUSE.  Once the last heat wraps, we’ll head right over to Frisco’s tap house for some ‘After Open’ libations.  Friends are welcome of course!  Let’s talk some smack, have a snack and throw some back!

 

TEAM ASSIGNMENTS:

 

As you know, we are doing a team format create a little friendly in-house competition, so stay tuned to how you can help your team to victory!  Points will be awarded weekly for participating in the Open (completing the workout and judging), standings in the “Face Off” and one (or more) additional challenges.  If you have not signed up yet, you still have time!  Until 5pm, that is!  So get on games.crossfit.com or put your name on our google spreadsheet HERE

Here are our three current team rosters (organized by color) in no particular order!

 

 

STRENGTH

 

Every 2 minutes for 10 minutes:

1 Clean + 1 Front Squat + 1 Shoulder to Overhead

 

WOD

 

For time:

20 Shoulder to Overhead

20 Front Squats

50 Pull-Ups

 

Time Cap: 10 min

 

Fx: Ring Row 1:1, 135/95

P: 155/105

O: 185/125, C2B

 

Coach’s Tip: Sets of at least 5 for the S2O and Front Squats.  Sets of at least 10 on the Pullups.

COVE OPEN TEAM SIGNUPS CLOSE TOMORROW AT 5 PM

We are so excited for the CrossFit Open to start this THURSDAY!   We love the Open because it is the perfect balance of competition, community and fun here at the Cove and we’re mixing things up this year to reflect that even more!

 

 
For those of you who’ve been here a while, you know the Clash at the Cove (our annual in house competition that typically runs in October) is moving to the winter to accommodate the change in the Open dates.   So we’re going to use this Open timing to bring a bit of that competitive spirit that the Clash provided to our Friday Night Lights events.   We know the Open can be source of anxiety for some of you (especially those who have not done it before) so be assured that this is still about COMMUNITY and FUN!  But just like the Clash at the Cove is designed to do, we are firing up our competitive spirit in this safe place -– without judgement ––to test your limits and see what you are capable of!

 

To that end, we will be creating three “teams” that will act as a more intimate support system, connect us in news ways and dial up the shared experience the Open is meant to be. Please note that if you did not officially sign up for the Open, you can still participate.  But you MUST sign up on our roster list using THIS LINK by Wednesday at 5P.  Do not worry if you can’t  participate every week — you should STILL SIGN UP!  

 

Here’s what the teams can look forward to:

 

Each Friday the day’s WOD will be the Open workout.  But on Friday afternoons we turn the gym over to “Friday Night Lights” where we run consecutive heats starting at 5:30p.  The FIRST HEAT each Friday (again, at 5:30p) will consist of ONE ATHLETE FROM EACH TEAM.  One volunteer from each team will face off in three way head to head battle, giving each team the chance to rally behind and show support for their team-mate.  Just like the Open kicks off the workout with the main event on Thursday nights, this becomes the headline event for us at the Cove!  You do NOT have to participate in the Friday Face Off (we only need five  people per team total to volunteer), but your support and enthusiasm for your fellow athletes is a must!

 

Each team will be led by a team captain.  This person will be our main point of contact for team submissions and will be the sherpa for the team week over week.  While the ‘captain’ has the title, it is YOUR job to be an active participant and drive enthusiasm for your team-mates every day!

 

In addition to the Friday Night Lights Face-Off, each week will have a set of challenges which can earn them points.  Some examples include:

 

  • Completing the Open workout in the timeframe prescribed by CrossFit Open standards (Thursday 8PM – Monday 8PM EST)
  • Judging your fellow athletes can earn precious points for your team. The more you help with judging, the more points you earn!
  • Attending a yoga class or doing or 30 minutes of mobility on your own
  • Hydration challenges 
  • Active recovery movements (Go for a walk, light jog or play outside for 30 minutes)
These are just some examples of the kinds of challenges you will see over the course of the five weeks.  

 

Each week the ‘winning team’ will get to plan where we go for the ‘after party’ each Friday night of the Open!  Plus, of course, bragging rights!

 

Let’s get our registrations in for the Open HERE.  But if not, use the spreadsheet like HERE to sign up for the fun anyway.

 

We’ll be putting final teams together prior to the Open, so we have a 5P cut off on Wednesday to sign up.  So excited for what’s to come!!! 

 

WOD

 

4 rounds-

100 ft DB Farmer’s Carry Lunge

15 Box Jumps

100 DU

 

Time Cap: 20 min

 

Fx: 35/25 (each hand), 20/18″, 2:1 Singles

P/O: 50/35, 24/20″

 

ACCESSORY

 

3 rounds-

12 Barbell Good Mornings

12 Glute Ham Bridge

 

Coach’s Tip: Heavy on the legs today.  Walking lunges require a big push off of the back leg.  Be careful going from the lunges to the Box Jumps.

 

Gerard, Brittany, and Carlos exude the fun that is the community spirit.

OPEN STARTS THIS WEEK – READ FOR EVENT DETAILS!

2019 OPEN EXCITEMENT AT THE COVE!

 

We are so excited for the CrossFit Open to start this THURSDAY!   We love the Open because it is the perfect balance of competition, community and fun here at the Cove and we’re mixing things up this year to reflect that even more!

 

 
For those of you who’ve been here a while, you know the Clash at the Cove (our annual in house competition that typically runs in October) is moving to the winter to accommodate the change in the Open dates.   So we’re going to use this Open timing to bring a bit of that competitive spirit that the Clash provided to our Friday Night Lights events.   We know the Open can be source of anxiety for some of you (especially those who have not done it before) so be assured that this is still about COMMUNITY and FUN!  But just like the Clash at the Cove is designed to do, we are firing up our competitive spirit in this safe place -– without judgement ––to test your limits and see what you are capable of!

 

To that end, we will be creating three “teams” that will act as a more intimate support system, connect us in news ways and dial up the shared experience the Open is meant to be. Please note that if you did not officially sign up for the Open, you can still participate.  But you MUST sign up on our roster list using THIS LINK by Wednesday at 5P.  Do not worry if you can’t  participate every week — you should STILL SIGN UP!  

 

Here’s what the teams can look forward to:

 

Each Friday the day’s WOD will be the Open workout.  But on Friday afternoons we turn the gym over to “Friday Night Lights” where we run consecutive heats starting at 5:30p.  The FIRST HEAT each Friday (again, at 5:30p) will consist of ONE ATHLETE FROM EACH TEAM.  One volunteer from each team will face off in three way head to head battle, giving each team the chance to rally behind and show support for their team-mate.  Just like the Open kicks off the workout with the main event on Thursday nights, this becomes the headline event for us at the Cove!  You do NOT have to participate in the Friday Face Off (we only need five  people per team total to volunteer), but your support and enthusiasm for your fellow athletes is a must!

 

Each team will be led by a team captain.  This person will be our main point of contact for team submissions and will be the sherpa for the team week over week.  While the ‘captain’ has the title, it is YOUR job to be an active participant and drive enthusiasm for your team-mates every day!

 

In addition to the Friday Night Lights Face-Off, each week will have a set of challenges which can earn them points.  Some examples include:

 

  • Completing the Open workout in the timeframe prescribed by CrossFit Open standards (Thursday 8PM – Monday 8PM EST)
  • Judging your fellow athletes can earn precious points for your team. The more you help with judging, the more points you earn!
  • Attending a yoga class or doing or 30 minutes of mobility on your own
  • Hydration challenges 
  • Active recovery movements (Go for a walk, light jog or play outside for 30 minutes)
These are just some examples of the kinds of challenges you will see over the course of the five weeks.  

 

Each week the ‘winning team’ will get to plan where we go for the ‘after party’ each Friday night of the Open!  Plus, of course, bragging rights!

 

Let’s get our registrations in for the Open HERE.  But if not, use the spreadsheet like HERE to sign up for the fun anyway.

 

We’ll be putting final teams together prior to the Open, so we have a 5P cut off on Wednesday to sign up.  So excited for what’s to come!!! 

 

One of our fiercest female athletes now, here is Irina in her first Open at the Cove.  Using a 10lb wall ball, it shows not only how far she’s come, but the Open is for everyone!

 

STRENGTH

 

14 minutes to find heavy 1 rep Overhead Squat

 

WOD

 

3 minutes of work: 1 minute of rest

200/175m Row

4 Lateral over the Bar Burpees

Max Overhead Squats

 

You stop when you get to 100 Overhead Squats

 

Time Cap: 16 min

 

Fx: Option to do Front Squat instead, 75/55

P: 95/65

O: 115/75

Coach’s Tip: A lot of Overhead Squats so be sure to warm up your shoulders before and stretch after.  Overhead Squats are all about consistency, not speed.