We are still riding the high of Friday night and hope it continues at the box (through Monday at least when scores need to be submitted!). To that end, you MUST go onto games.crossfit.comand login and submit your own score. You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled).
It should then read “pending” until we validate the score. We will do a bulk validation Sunday afternoon so if you want to see your name on the ‘official times’ please submit your score so we can affirm your time and affiliate with CrossFit headquarters.
For those of you who still have to do 16.1 or want a re-do, some of us will be doing it at Open Gym around 11am. Or if anyone wants to judge or cheer them on, come on in! We will likely run a bit past 12 so if you want to hang around beyond our normal noon, feel free to do so!
Best WOD Face winner Chris B. does not disappoint at 16.1…
It’s amazing to see how far we’ve come as athletes and as a community. The Open embodies what CrossFit is about; testing your own limits, supporting your fellow athletes and connecting as a group in the biggest and best way. We’d argue the Cove could be the poster child for what the Open is about!
If you missed the WOD yesterday, you can make it up at any time before Monday at 8p (last chance to enter your scores is 8p so do the work out in advance of that time!!)
SKILL/STRENGTH WOD
Every Minute for 15 minutes
1- 6 Front Squats (build in weight)
2- 6-10 Strict Chin ups
3- Rest
WOD10 Power Cleans8 Push Jerks6 Burpees6 RoundsFitness: 95/65RX: 115/75RX+: 135/95
Men being men. Mike H. having a talk with his barbell while Robert and Andrew turn the workout into a Partner WOD. And coach Chris doing his best pose on the ropes…
It’s the official start of the Open! At 8pm tonight 16.1 will be released (so we will update the blog with the details shortly). But for those of you who want to watch it live or can’t wait until we can update the blog after it is released, go to:
We will be using the Open WOD 16.1 as the workout of the day ALL day here at the Cove. If you are registered for the Open and can’t come to the 6:30p event, we will try to find a coach or fellow athlete to judge you during your WOD. And for the 6:30p Friday Night Lights event, we will run several heats in lieu of the regular 6:30p class and everyone is welcome to stay after for potluck food and drinks!
And get ready to show your team spirit tonight… and let the madness begin!!!!
OPEN WOD
16.2 Open Workout – RX
20 Minute AMRAP25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups*Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
20-Minute AMRAP of: 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Burpees 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Jumping Pull-ups*Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
16.1 Teen
20-Minute AMRAP of: 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Burpees 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Pull-ups*Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
You’ve probably seen Justin M. around the gym (or maybe heard about him) but this kid is amazing. He’s almost 14 so can’t compete in the Open Teen Division until next year… but when we did 15.5 earlier this week it would have put him at #85 in the world for the 14-15 scaled division. You might want to ask him for his autograph when you see him… it’s gonna be worth something someday!
While we are all about celebrating victories every day, Wednesdays are the day we shine a special light on an athlete who has experienced a personal ‘win’ (big or small) as a result of the support of this community.
Today we highlight Jessica Sharp, an amazing athlete, mom and overall great person. She came to us through NEM (No Excuse Moms) 9 months ago has seen incredible growth.
Here’s a throwback picture of her on her FIRST DAY learning the press with a PVC pipe. And just this week she threw up a 75b split jerk!
And terrified of the box jump, she struggled with a 12″ box on her first day. We love you Jessica, but this form looks more “scared dancer” than seasoned athlete…
But here she is today. Conquering the 24″ box (with plenty of room to add more plates). Strong. An athlete. And not afraid of some wooden box… or anything else for that matter!
But in addition to her hard work INSIDE the gym she’s also worked hard OUTSIDE the gym. In fact, after the Paleo challenge she says she has a whole new lifestyle. Performance-wise, she retested the Paleo Challenge WOD and took 1:47 off of her time, even with a heavier wall ball (10lb instead of a 8 lb). More than that, she feels great — and has lost 9 pounds and 3 inches off her waist and hips and 2 off of arms and legs. She credits her success to the amazing support of the community — so congratulations to ALL OF YOU. And to Jessica, keep up the great work!!!!!!
OPEN PREP
We know the lead up to the Open can create a lot of questions around how to best prep. Should I work out as usual? Should I rest all week? What should I eat? Well, we hear ya… and developed some tips to ensure you have a GREAT CrossFit Open!
These are subject to change but here are some ways your team can score points during the open.
Every athlete who submits a score (1 Point)
Best Selfie (could be a single team member or a group taken at any point during the week) (5 Points)
Best Team Picture Submitted via Team Captain (weekly) (5 Points)
Best Team Name (3 Points)
Best Team Spirit – this can be won by the team or individual which has the craziest costumes, cheers, dance routines,entrance, etc. Be creative. (5 Points)
Most inspiring performance by an individual (5 Points)
MOBILITLY WOD
Couch Stretch
Hamstring Stretch on a Pole
2 Rounds (1 minute each leg)
STRENGTH WOD
Build up to a heavy 10 Rep touch and go Deadlift
(no score use this as a warm up for the workout)
WOD
25 Deadlifts
50 Sit ups
20 Deadlifts
40 Sit ups
15 Deadlifts
30 Sit ups
Fitness: 185/125
RX: 225/155
RX+: 245/165
Coaches Tip: This turns into a sit up workout if you scale the deadlift weight accordingly. You should be doing big sets throughout. Get through the sit ups with speed and full range of motion.
Emily R. has been working on her mobility and movement patterns and is showing such progress. This front rack position at this depth was not possible just a few short weeks ago!
What better way to prep for the Open (in case you hadn’t heard starts his Friday) than to bang out an Open workout from last year’s games? And whether or not you knew it, Monday’s WOD was great Open prep as well. All of the movements (box jumps, cleans, jumping rope and pull ups) have all consistently been found as WOD components year over year — and we expect nothing different this year.
We hope everyone is getting to know their new Open teammates and if you still want to sign up it is NOT TOO LATE! Sign up now and we can assign you to a team!
We hope everyone is excited for the CrossFit Open. We are overwhelmed by the number of athletes who have signed up. At this moment we havemore athletes signed up for the Open than any other gym in Columbia! We are the youngest gym in the area yet we have the most athletes participating. And we couldn’t be more proud. We certainly expect to win the CrossFit Open as far as spirit, community, and fun.
IF you have not signed up, it is not too late. Sign up now and we can assign you to a team!
Listed below are our three intramural teams for the Open. Thank you to Lindsey B., Justin F, and William S. for being team captains. For those that are on FaceBook we created private groups for each team so that you plot and plan how to display your spirit during the Friday Night Lights events. Just click on your team name below to join your intramural facebook group.
What are the Friday Night Lights events? During the CrossFit Openthe Friday workout for the entire day is the Open workout (we still will be doing occasional partner workouts during the open just not on every Friday). “Friday Nights Lights” is a special weekly event run as a group class where we do the workout together (usually run in several heats). We then we follow it up with a potluck of post WOD snacks and drinks. Nothing taste better than a cold beer in a Cove koozie after an Open workout.
So, without further adieu… here are the Open teams!
We are so excited about the massive participation we are having for the open. You have till Thursday to sign up for the open but we are planning on assigning people for intramural teams tomorrow night so get on it!
We couldn’t be happier with the Open registration… keep it coming, but do it QUICKLY! On Sunday, we will be building the team rosters, so get registered ASAP! If you are scared or don’t think you can’t handle it, here’s an example of the first scaled WOD from last year’s Open:
15.1 Scaled Workout 1Complete as many rounds and reps as possible in 9 minutes of:15 hanging knee raises10 deadlifts (85 / 55 lb.)5 snatches* (85 / 55 lb.)*ground-to-overhead allowed if you can’t do Snatches. Clean and jerks allowed.
And let’s say you can do knee raises and deadlifts at 55b but can’t get it overhead. No worries! Your ‘official’ score would be 25 reps, but for the purposes of our Friday Night Lights event you would just adjust the weight down for the overhead. Come on! You can do this!!!!
Oh, and in case you hadn’t heard you can sign up for the Open at CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)!
STRENGTH WOD
Deadlifts 8/8/8/8 (use 50-60% of 1 RM and go fast, lock out hard at the top of each rep, use this as a warm up)
Between each set hit a 30 second couch stretch on each leg
WOD
30 Walking Lunges3 RoundsFitness: 185/125RX: 225/155RX+: 245/165 (hold a KB for lunges- 35/26. Should be unbroken)****Optional Cash Out:50/35 Cals on the assault Bike or RowerCoaches Tip: Position on the deadlift will be the most important thing in this workout. Use the lunges to catch your breath and move through them at a good pace. The deadlifts do not have to be unbroken but you should be able to maintain good form throughout.
A flash back to an awesome night at the Cove. We’ll be sending ‘save the date’ invites for next year shortly…
We LOVE the uptick in registrations and as of today we have 36 registered! Keep it going!
Oh, and in case you hadn’t heard you can sign up for the Open at CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)!
SKILL WOD
Shoulder Distraction with a band5 Is, Ys and Ts
PARTNER WOD
50 Wall Ball Tosses (stand one mat away, longways. Squat and Toss)50 Sit ups (Toes touching, high five at the top of each rep)50 Pull ups (partner must hold plank while partner is doing pull ups)2 RoundsFitness: 14/10RX: 20/14RX+: 20/10, Chest to BarsCove Coaches Tip: As we progress in our split jerk cycle building the small supportive muscles of the shoulder is critical. This, plus great mobility will result in bigger lifts done more safely. For the Partner WOD we suggest you pick a strong partner…haha! Focus on a good toss and catch position for the wall balls. Hit big sets for the partner toss and pull ups that will get you through this workout at a good pace. Don’t go to failure on any movement as the rest time you get will not be enough if you push too far!
Jessica S. is continually working on her form and making GREAT gains. Here’s just another example of how she uses a scale to maintain perfect form with a straight body position and elbows in tight. Great work!
We are just over a week away and we have 34 people signed up for the CrossFit Open! That’s just awesome and keep the sign ups coming. Given we have over 100 members and we’re hoping for 100% participation, the pressure will be on for the rest of you to join in the fun!
Oh, and in case you hadn’t heard you can sign up for the Open at CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)!
CROSSFIT KIDS TOMORROW @ 4:45P
We are excited to have the kids back for the third CF Kids class at 4:45 Thursday. We will still be having Open Gym at 4:30 but we ask that you be respectful of the kids (and the instruction) happening. If you can be flexible with where you work and can tolerate “Kidz Bop” instead of Jay-Z, it should be a win-win! Thanks in advance for your understanding.
STRENGTH WOD
Pause Jerk with and empty bar 5/5/5/5
Split Jerk 5/5/5/5 (use 50-60% of 1 RM)
**Here is your chance to really work footwork and diving under the bar. It is not about the load today it is about the technique.**
WOD
30-20-10 Push PressRow 25/18 Cals after each setFitness: 95/65RX: 115/75RX+: 135/95Cove Coaches Tip: A couplet that is designed for you to attack hard and fast. You should be hitting a set of 15-20 on your first set of Push Press. If you are not then you went too heavy. Rest should be minimal and times should be under 12 minutes.
