CrossFit Cove

Workout Three: Clash Gone Bad

Inspired by the classic CrossFit workout Fight Gone Bad, we have Cove Gone Bad. The workout consists of 5 different stations of 2 minute AMRAP workouts. Each station represents 20% of the scoring for the entire workout and the overall scoring of this event will be determined by the cumulative ranking of each station.

The clock does not stop or reset in between stations, so you can transition to the next station at any point but you may not begin working at the next station until both athletes and the judges are present at that station.

Stations One: Pull Ups and Jumping Pull ups

RX: Pull Ups

Working within a two minute window, both athletes will look to accumulate as many pull ups possible. One athlete is working at a time. We are looking for the rep to start with arms fully extended with the feet off of the ground. The rep is completed with the chin rising above the level of the pull up bar. Any sort of grip can be used as long as the other standards above are met. Reps can be divided any way the team deems appropriate.

FX: Jumping Pull Ups

Working within a two minute window, both athletes will look to accumulate as many jumping pull ups possible. The bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

Reps can be divided any way the team deems appropriate.

Station: Two: Dballs over the shoulder

The Dball starts on the ground and is lifted over the top of either shoulder. The ball must go over the top of the shoulder and fall behind the athlete. The ball must be picked up from the ground and can not be bounced into the next rep. It does not matter which shoulder the ball goes over.

Reps can be divided any way the team deems appropriate.

RX Male: 100

RX Female: 70

FX Male: 70

FX Female:50

Youth: TBD

Station Three: Rowing

Athletes are looking to accumulate as many calories inside the working window. Both athletes and judge must be present at the start of the workout. Athletes are allowed to switch as many times as they wish on the rower. The can only work within the 2 minute window and may not pull on the handles at any point once the period ends. Doing so will result in a 2 calorie penalty.

Stations Four: GHD or Sit ups

RX: GHD Sit ups

The rep starts with both hands touching foot pads. The athletes will recline backwards to a position where one or both hands will touch the designated wall ball behind the athlete. From there the athlete can return back to the starting position to complete the rep.

FX: Sit ups

An ab-mat will be placed just behind the athlete and he/she must keep the soles of feet together. The rep begins with the shoulders on the ground behind the athlete and the hands touching the ground overhead. From there, the athlete will change direction bringing the hands to the toes of the feet with the shoulders moving past the hip.

Reps can be divided any way the team deems appropriate.

Station Five: Dumbbell Snatches

The rep begins with both heads of the dumbbell resting on the ground. The dumbbell must be lifted in one continuous motion (no clean and jerks allowed) to an overhead position. The reps is credited when the dumbbell is locked out overhead with the hips, knees, and arm fully extended directly overhead of slightly behind the athlete.

Athletes are required to switch arms with each rep and can do so once the previous rep has been completed.

Deliberate bouncing is not allowed.

Reps can be divided any way the team deems appropriate.

RX Male: 50

RX Female: 35

FX Male: 35

RX Female: 25

“THE DOWN AND DIRTY CLEAN LADDER”

Teams will face a series of progressively heavier pre-loaded barbells, cleaning each bar once successfully before ascending the ladder to the next bar. You can power clean or squat clean the bar, the only requirement is the clean starts with the weight on the floor and finishes with the barbell in the front-rack position. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

At 3-2-1 go! both athletes will have 30 seconds to complete a successful lift. There will be a 10 second transition to allow the team to move to the next pre-weighted barbells. You may not touch the barbell during the 10-second transition. Each athlete will have their own barbell and will work side by side with their partner until one can no longer complete a successful lift. The remaining partner will continue up the ladder until he/she can no longer complete a successful lift.

Athletes will be scored by the combined TOTAL weight of the last successful lift by each partner on the ladder.

If one or both athletes on the team completes the ladder, both athletes immediately proceed to the ski erg at the end of the ladder for max meters inside a :30 second window.

FEMALE WEIGHTS

RX: 95-105-115-125-135-145-150-155

Scaled: 65-75-85-95-105-115-125-130

MALE WEIGHTS

RX: 135-155-185-205-225-235-245-255

Scaled: 95-115-135-155-175-195-205-215

Pranav back in 2018 – He was just a baby!

For those of you experiencing the holidays at the Cove this year for the first time, our annual row (or bike/run/walk/ski) challenge is one of the most galvanizing things we do here – and one of the best ways to stay dialed into your fitness when surrounded by temptation. And this year, we continue to honor our “Forever Covie”, Terry Street.

As many of you know, we lost Terry just over a year ago. For those of you who never got to meet this incredible man, this guy LOVED to row. He was famous for coming in daily between Thanksgiving and Christmas to accumulate meters, usually rowing 10K at a time. He went far above the 100,000 challenge each year, as it was his time to socialize, connect AND work on his fitness.

This year we honor him asking for a $10 “entry fee” which will be 100% donated to a charity of his daughter’s choosing in his name. And with Terry being an Army veteran and volunteer firefighter, we know whatever she chooses will resonate with our amazing community full of people who serve is incredible ways.

Here’s how it works: You have from Thanksgiving until December 31st to accumulate 100,000M on the Erg (rower) or equivalent meters running, walking or on the bike.

What do I need to do to sign up? Not much! Just slap your name on the front Whiteboard under 100,000 Meter Street Challenge (it will be posted by 9:30am tomorrow) or put your name in the comments here and you are in! We will bill your account for the $10 donation and aggregate funds to give as one donation. If you do not want to do the challenge but still want to donate, just let us know!

In terms of tracking the meters, well, you do that on your own. It is a healthy amount of meters per day (an average of 2,702 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm-ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course, if there’s a rower open, you are welcome to hop on!

Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And Terry lived this mantra every day. And he’d be the first to tell you with a big ‘ol grin on his face… a little extra work over the holiday does a body good!

We miss you Terry

THANKSGIVING FULL SCHEDULE

WEDNESDAY: Regular schedule but no 7p classes.  Evening open gym access until 10:30p as usual.

THURSDAY (THANKSGIVING DAY): 10 AM class.  Open all day for open gym access.

FRIDAY: 3:15 PM + all-day access as usual.

SATURDAY:  Regular schedule  + all-day access.

Although we have been focusing on Clash at the Cove (we will be releasing workout #2 very soon), we also wanted to highlight a big group of Cove athletes that are competing at the Vekter games at ReVamped Fitness.

There is a small charge for spectators but we encourage you to come to support your fellow Covies.

Team Germanzuela

Coach Carlos + Coach Jamie

Lifting on a Prayer

Jessica + Dan

Team Cove

Ken + Carolyn

Team Decently Fit

Coach Dejah + Keith

Team CrossFit Cove

Angie + Jared

Team Shake and Bake

Beth + Ryan

Team Fox Mac

Coach Teresa + Connor

We are looking for a sub for Teresa who can’t make the event, reach out to us if you are interested

 Good luck to everyone.  The first heat starts at 8:30 AM at Vamper Fitness.

We are just 17 days from the start of Clash at the Cove, the Cove’s partner in-house competition. To whet your appetite for the event we are releasing Event One.

Just like the CrossFit Open and CrossFit Games, we are doing a repeat workout. Going back to the 2018 Clash at the Cove for the diabolical workout, “Ride or Die”. It is simple and approachable for all athletes but will push you like no other.

“Ride or Die”

8 Minute EMOM of alternating movements:

Assault Bike (Max Cals)

Thruster (Max Reps)

RX: 95/65

Scaled: 65/45

Score: Reps + Calories

Partners Switch Every Minute

There is still time to sign up for the event. If you have any questions, just grab one of us or email us at info@crossfitcove.com

Here are some photos from the event some four years ago!