October 26th, 2023
18 Min to Establish:
1 RM Strict Press
——————–
“Belligerent”
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings
Time Cap: 10 Minutes
FX: 35/26
RX: 53/35
RX+: 70/53
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
October 25th, 2023
“How ‘Bout Those Chieeeefs?”
5 Rounds x AMRAP 4:
12 Toes to Bar
60 DU (90 SU)
Max Rounds of “The Chief”
Rest 1 Minute Between Rounds
“The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
* Pick up where you left off
FX: 95/65
RX: 115/85
RX+: 135/95
NOVEMBER COMMITTED CLUB AND WINNER TOM ANGLIN
For the month of November, we had our inaugural month of the “Committed Club”. This club represents those athletes who made it to the gym fifteen or more times within the month. We believe that with regular visits to the gym, you can make tremendous progress over a relatively short period of time.
We are so proud of the 37 people that we able to make this month’s Commited Club. Each month we will be doing a special prize drawing for a member of the club. This month, we went with straight cash, awarding $50 to Tom Anglin. We have been trying to give it to him all month, but for some reason, Tom stopped coming to the gym? He was actually on vacation, so we will let it slide.
The committed club is an ongoing group at the Cove, so if you didn’t win this past month, don’t sweat it and see what you can do in a very busy December or to start the new year. We know how busy life can be but we hope that many of you can take the time for yourself and your health. What will be the prize for next month?
With that said, if you didn’t catch our release of the committed club on our social media, let’s give a big vitrual hand to these 37 inspiring Cove athletes.
Amy Chao
Andrew Zink
Angie Bryl
Axel Rodriguez
Beth Pavelka
Carlos Stekman
Carolyn Pangburn
Chrissie Tupe
Courtenay Wallace
Cynthia Marshall
Darnell Watson
Eduardo Salgado
Edward Pavoni
Eriq Gardner
Heather Schultz
Ian Dombroski
Jamie Lang
Jenn Killion
Juhee Im
Karl Greaser
Ken Ahn
Kevin Ailinger
Kimmy Culver
Kristin Crane
Kyung Ho Yoo
Laura Mullis
Linda Couture
María José Figueroa Miletti
Mariah Robertson
Mateusz Dzierzanowski
Megan Bass
Mike Ellis
Ron Sims
Ryan Strout
Ryan Woodward
Steven Pangburn
Thomas Anglin
#Committed2theCove
October 24th, 2023
18 Min To Establish:
1 RM Back Squat
“Plain & Simple”
For Time:
600 Meter Run
30 Burpee Box Jumps
600 Meter Run
Time Cap: 10 Minutes
FX: 20/18
RX: 24/20
RX+: 30/24
October 23rd, 2023
“Deadline”
On the 4:00 x 5 Rounds:
15 Deadlifts
30/24 Cal Bike
3 Rope Climbs (15′)
FX: 155/105
RX: 185/125
RX+: 225/155; ECHO
**Score is Slowest Round**
OCT 29TH – CHAD 1000X
This Sunday (Oct 29th) CrossFit is sponsoring a workout to all its affiliates in memory of Navy Seal Chad Wilkinson. Chad took his life due to the effects of numerous deployments, several traumatic brain injuries, blast wave injuries, and PTSD. He had sacrificed so much for his country and we hope to join other CrossFit gyms around the world to honor his name.
Sunday we will have an unofficial workout, which is Chad. Chad is 1000 box step-ups and those step-ups are supposed to be weighted (45/35). It is a daunting task but it is not the reps or the weight that honors Chad and others like him, but the act of doing the workout. Please scale the workout in whatever way makes sense for you. Here is a great video from Chad’s wife about scaling the workout.
Further, if you would like to contribute CHAD 1000X organization, which provides help and support to veterans dealing with PTSD and other health issues.
If you have any questions, please do not hesitate to reach out to us and we can look to create some times where groups of Covies can do it together.
October 21st, 2023
“Team Abbate” [HERO]
[TEAMS OF 2]
For Time:
1 Mile Run (Together)
21 Clean & Jerks (Each)
800 Meter Run (Together)
21 Clean & Jerks (Each)
1 Mile Run (Together)
Time Cap: 35 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
October 20th, 2023
Power Snatch
On the 2:00 x 5 Sets:
2 Power Snatches > 85%
Same Weight Across
“More Power To You!”
For Time: [Partition However]:
45/36 Calorie Bike
45 Power Snatches
45 Pull-ups
Time Cap: 12 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85; C2B
October 19th, 2023
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 DU (45 SU)
15 Front Squats (W1)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 DU (45 SU)
10 Front Squats (W2)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 DU (45 SU)
5 Front Squats (W3)
FX: 75/55; 95/65; 115/85
RX: 75/55; 95/65; 135/95
RX+: 95/65; 135/95; 165/115
October 18th, 2023
Strict Press
On the 2:00 x 5 Sets:
2 Strict Press > 85%
Same Weight Across
“Open Workout 13.2”
AMRAP 10:
5 S2O
10 Deadlifts
15 Box Jumps
FX: 95/65; 20/18
RX: 115/85; 24/20