What a weekend at the Cove! Our first annual “Beat the Winter Blues” party was a huge success — all in around 50 people came to play indoor games, grill and hang out with fellow Covies. This is just a preview of what you will expect for the next FIVE Fridays of the Open (see below). And a huge thanks to Katie F. and Peter for putting a great yoga/massage workshop for a huge group on Sunday. Stay tuned to more amazing workshops courtesy of Katie (in addition to regular yoga classes on Sundays). We are so lucky to have her!
LAST CHANCE TO SIGN UP FOR THE OPEN!
THE OPEN STARTS THIS THURSDAY! For the experienced athlete, it is the time of the year that gets us giddy. For those new to this CrossFit thing, the Open is something you MUST know about and we urge you to consider trying! Last year we had almost 100 Covies participate in the Open, and this year we want to top that!
If you haven’t signed up yet or don’t know what it is, simply put, is the early stage qualifying round that determines who gets to go to the Games. Given that most of us have no ambition of actually getting to the Games, the Open becomes a challenging and fun way to participate in a truly global CrossFit event. It is a way measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards. We should also add that it is one of the most FUN things we do at the Cove all year long.
This five-week, five-workout competition is held by affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in the first stage of the CrossFit Games season. Again, this isn’t about getting to the Games, it’s about getting better in general (and having fun while doing it).
At the Cove, it becomes an event within the event. Every Friday night we
will get together for a ‘Friday Night Lights’ party. We do the workout and all hang out and bask in its glory with food and drink afterwards. It’s so much more than a weekly workout, it is a true community experience. During the five weeks of the Open, we forgo our regular Friday partner workouts and the Friday workout IS the Open workout that week. So if you think about it, you will really be doing the Open anyway… so you might as well sign up and make it official! It costs $20 (goes to CrossFit headquarters, not us!) and it’s worth every penny:
- You get to track your performances year over year to see improvements over time
- You can see how your performance compares to everyone in your age division around the world and regionally (from global to state levels)
- You become part of a cultural movement that consumes CrossFitters for an entire five weeks
- You fortify the bond even further with your fellow Covies. Like we said, this event is community at its finest!
EMOM for 8 minutes:
3 Back Squats
*Start around ~65% of 1RM and increase weight on the minute
On back squats: avoid breath-holding, focus on relaxing core and pelvic floor on the way down and exhale and engage core on the way up
“The Grizzly Bear”
30 Bear Complex
Time Cap: 25 min
*At the top of every minute including 0:00, complete 3 burpees before each round
Fx: 95/65, Cluster+Thruster for those hesitant about back rack
Focus on keeping ribs stacked over hips – avoid flaring rib cage in OH position
Can opt for DBs if belly impedes bar path – same movements – squats will be with DB in front rack / resting on shoulders
Coach’s Tip: Getting back into some Squat strength to start the week off. Finish the day off with a solid barbell metcon. The Bear Complex should take about 10 seconds each so, depending on fatigue, you should be able to get 2-4 each minute plus your burpees.
Yoga is better with a friend!