One more day till Clash at the Cove! - Crossfitcove

One more day till Clash at the Cove!


We are beyond excited for Saturday’s competition!  That means we do NOT want to see you tomorrow if you are competing.  Of course come in and mobilize or do some active recovery work (rowing or light biking) but do not hit the day’s workout… you need to rest!


The competition starts at 9am SHARP, with “athlete check-in” starting at 8:20am.   SCALED MEN AND WOMEN will be measured for jumping pull-ups, so when you check in at the Judge’s Table, make sure you get measured and marked!  We will be posting heat times Friday morning, but plan to be there from 9a until 3pm.  We hope to finish closer to 2p, but just in case!  Plus we are having an amazing potluck party after, so just block off the whole day!


  Please note there will be NO regular classes that day.


And in case you missed Coach Brittany’s wise words about game-day nutrition, read on:

Competition Day Nutrition

Eat a solid breakfast ideally 2 hours before you compete.  Heats will begin just after 9 (with scaled women and men going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.

30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.

Post WOD 1.  Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.

From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.

Keep your fat lower through out the day as fat takes longer to digest.

Pack a cooler and stock it with things like…
-deli turkey
-chicken or meat/protein of your choice
-banana, apple, strawberries
-dried fruit
-fig newtons (not promoting cookies but pre workout these are great!)
-overnight oats, sweet potatoes, butternut squash
-chocolate fairlife milk!!!!
-protein powder and bars

Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.

The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!


22 Min AMRAP

7 Front Squats

7 Bar Facing Burpees

7 Sit ups

Fitness: 95/65

Performance: 115/75

Open: 135/95 (toes to bar)


Coach’s Tip:  Partner one completes a full round before switching to partner two. Rounds should be quick and unbroken.



A throwback from last year’s Clash at the Cove.  When we say this is for “fun”, we mean it!

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