The 2024 CrossFit Open is a little more than a week away and we have over 25 people officially signed up for the event (you can sign up at games.crossfit.com). This is an awesome number and we are hoping more will sign up or more importantly just participate in the event.
For those who aren’t familiar with the open, check out our previous post about the event. The workout will be released on Thursday and we will be sharing what CrossFit has in store for us on our social media, so we can all start our workout strategizing as soon as possible.
The plan is to have the Open workout be the Cove workout of the day for the entire day. For the 5:45 PM class, we make it our Friday Night Lights class. It is our largest class of the day and because of that there is a lot of positive energy and excitement for this class. Because it is so large, we will often see multiple heats.
Following the final class, we are going to do some post wod celebrations at a local spot. We will be sure to post the times and more information about the post wod social events Cove’s private Facebook page. The hope is to start at 8 PM as we know many of our Covies need their beauty sleep (even on Friday night).
After basking from the glow of the Clash at the Cove in-house competition, we have another CrossFit competition to put on your radar. This isn’t just any competition confined to our gym; it’s a worldwide event that brings together the entire CrossFit community. Last year, over 320,000 participants worldwide officially signed up for the CrossFit Open, and this year promises to be just as electrifying.
While technically it’s a competition, serving as a qualifier for the CrossFit Games, for most of us, it’s a journey of self-discovery. What may seem impossible at first often becomes achievable through dedication and effort. But beyond the competition, it’s about the camaraderie and support that defines the essence of our community.
Anyone who has experienced the Open at the Cove can attest to the magical atmosphere it creates. The cheers, celebrations, and shared sense of accomplishment remind us why we’re passionate about CrossFit. And let’s not forget about the post-workout shenanigans that are bound to happen – so clear your Friday nights on the calendar!
For newcomers, here’s how it works: CrossFit releases the weekly workout every Thursday afternoon, and we tackle it as the daily WOD every Friday at the Cove. Even if you choose not to officially register, you’ll still have the opportunity to participate in the Open workouts alongside us. There’s an option suitable for everyone, regardless of fitness level.
By registering for the Open, you not only commit to testing your limits but also contribute to the larger CrossFit community. The $20 registration fee goes directly to CrossFit, adding an extra layer of accountability and a sense of being part of something monumental.
Don’t miss out on this incredible opportunity – sign up now and join us for the CrossFit Open! THe first workout starts on February 29th!
We hope everyone had a wonderful time at the Clash at the Cove this Saturday. We had a massive turnout and the day featured so many phenomenal performances, new friendships, and most importantly lots of smiles.
Thank you to all the coaches and volunteers for taking the time out of their Saturday to make this day happen. We were so impressed and inspired by you all.
Clash at the Cove have been released and the teams are listed below.
Some notes for the big day.
Athlete check in as at 8:30 AM. Volunteers should arrive no later than 8:45 AM. We are looking or more volunteers if you are interested, just reach out to us.
If you want to connect with your teammate and can’t, just email us at info@crossfitcove.com.
We ask that each team send us a team name. Have fun with it!
We know many of you are nervous but we like to think that you aren’t nervous rather excited about what is to come. Saturday is going to be a really fun day for everyone.
Each two-person team will be given a single lifting station with two barbells (one 20kg and one 15 kg) and a set of weights. Each station will be equipped with one whiteboard and one marker.
During each lift, the athlete must declare the lift and the load will be marked on a whiteboard for the fans. The lowest fractional plate that can be used is a 2 ½ pound plate.
Athlete 1 will perform a 1 rep max snatch during THREE one-minute lifting intervals. There will be a mandatory one-minute rest interval between work intervals (weights can be adjusted during this time). Within each work interval, the athlete can only make TWO attempts to perform a successful lift and it must at the declared weight at the onset of the interval.
The second athlete can assist with loading or adjusting the barbell for their partner at any point. All weights must be secured by clamps/clips during all lifts.
If the lift is failed after two attempts in the working minute, that work interval is completed.
Failed lifts include not controlling the barbell inside the lifting stations and not standing up fully showing control of the weight.
After the final snatch work interval, the barbell can now be loaded for a 1 rep max clean attempt. The clean must be performed by Partner 2. The clean will follow the same rules and format as the previous snatch lift.
Any variation of the clean and snatch can be performed (power, squat, hang, split) but the lift must start at the ground and reach its endpoint with the athlete standing up and controlling the load fully inside the designated lifting area.
The score will be the combined weights of the heaviest clean and snatch successfully lifted.
Below is the list of athletes signed up for the Clash. If we missed your name, please email us immediately at info@crossfitcove.com. If you also decide that you want to do it, you can also email us and we can see if we can get you in.
Below is our list of athletes for Clash at the Cove. Teams are being formed now and we will be releasing the names early next week via Facebook live on the Cove the Club (join if you haven’t already). We also will post the teams on the Cove blog.
SCALED FEMALE Megan M, Michelle T, Maria Jose, Kourtney, Kim M, Amy Chao, Jenna, Kimmy, Jackie, Jenn P, Amy J, Morgan, Rochelle, and Erin
SCALED MALE Kyung, Devang, John K, Kevin A, Alejandro, Eriq, Andrew Z, Issac, Mak, Steven P, Hassan, Scott B,Joe B, and Kush
RX MALE Ryan S, Mateusz, Eric N, Keith, Ken A, Axel, Courteney, Roosvelt, Tommy, and Kevin
RX FEMALE Angie, Kim D, Chrissie, Lilly, Beth, Caryn, Ada, Caroline, and Mariah
Clash at the Cove is fast approaching (Saturday, February 3rd) and we are looking for a lot more sign-ups. Although this is a “competition”, it is a competition based around supporting one another and having fun.
We have almost always done the Clash as a partner comp as we want you to experience the day with someone else. We want you to be able to celebrate with them, to pick them up, and to have them pick you up at some point.
To help people get an idea what the workouts might look like, we are releasing workout one. It’s a near repeat of the opening workout at Clash at the Cove in 2016! We have tweaked it slightly and it’s the perfect workout as the CrossFit Open is coming.
WOD 1
“The Open Prequel”
8 Minute AMRAP of the following movements between both partners:
RX TEAMS
30 Wall Balls 20/14
30 Double Unders
20 Pull Ups
20 Bar Facing Burpees
10 Cleans (155/105)
10 Shoulder to Overhead (155/105)
5 Snatches (135/85)
15 Chest-to-Bar Pull Ups or 5 Bar Muscle ups (every 3 C2B Pulls = 1 BMU)
SCALED TEAMS
8 Minute AMRAP of the following movements between both partners:
This is a version of the Ben Bergeron “Open Test” WOD he developed to prep his athletes for the Open (for those of you who don’t know, he has trained top Games athletes including Matt Fraser, Cole Sager, Chris Speller, Becca Voigt, Katrin Davidsdottir and James Hobart (to name a few).
This will test everyone for sure. It is a shared sprint between you and your partner and ends up being a race to see if you can get back and hopefully deeply into the wall balls. The tiebreaker will be the time in which you complete your last movement. For everyone else, it will be a race against the clock to get back to that wall! If some of the weights or movements concern you for this workout, do not worry about it as we will partner you with someone who can help you with those movements. Don’t worry if a movement isn’t a strength of yours. That’s where you lean on your partner! For example, only one of the two of you has to be able to do anything in this workout, and we will strategically pair you up with someone who can complement you as best as possible! Movement standards will be reviewed at the event, but will mimic CrossFit Games/Open standards.
If you have any questions about this workout or anything for the competition, please do not hesitate to reach out to us. We want you to join in on the day as an athlete, volunteer, or fan. Sign up at the whiteboard or you can sign up virtually here.
Saturday, February 3rd will be our annual IN-HOUSE COMPETITION known as Clash at the Cove.
The Clash at the Cove is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes in into the “competition” space. So, if you signed up for the Open, you have an idea of how ‘competition’ can push you to a new level.
As the CrossFit Games season approaches, we all look at these athletes with marvel and dream of someday being like them. Well, this is your chance to take that step onto the competition floor but in the safe confines of the CrossFit Cove.
If you’re the kind of person who says you disdain being competitive, we hate to tell you — but you compete with yourself every day. So, technically you have zero excuses!
This year, we are doing a partner-style competition with teams comprised of one male and one female.
. We will have scaled and RX divisions and the day will feature a variety of workouts that will challenge all aspects of your fitness. We will handle putting the teams together, all you need to do is choose the appropriate division for yourself. Trust us, we will pair you appropriately in terms of ability, personality and potential for the MOST fun day.
Just like our Partner WODs, team formats can help push you, but also provide comfort that you can lean on your partner to help round out your weaknesses. It’s an awesome experience for both partners!
Last year almost all of our members participated in one way or another (as athletes or judges) and we are hoping for the same kind of turn out this year. The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.
Again, the competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers. Non-members and family are welcome to come and cheer everyone on too.
If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! Here are some important bits of information to get you signed up and ready for this epic day:
HOW IT WORKS:
Sign up with this Google sheet or you can simply place your name on the White Board at the front of the gym by putting your name on the division in which you want to join (or if you want to volunteer).
We will create the teams to keep them competitive, but also to put people together that we think will have a great time together.
Teams will be announced on Monday, January 29th via Facebook Live!. You MUST sign up by Friday, January 26thto participate. DO IT!!!
DIVISION STANDARDS:
In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weights”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also, understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.
Scaled
Clean and Jerk 95/65
Deadlifts 135/95
Jumping Pull Ups
Single Unders
Knees to Waist
RX
Clean and Jerk 155/105
Deadlifts 225/155
Pull Ups
Double Unders
Toes 2 Bar
So, put your name up on that sign-up board or sign up here. If you have any questions, just email us at info@crossfitcove.com
We want to see that thing FULL!
A CLASSIC PIC FROM THE ONE OF OUR FIRST CLASH AT THE COVE EVENTS
The competitive CrossFit season isn’t just the CrossFit Open and Games anymore (more on that to come very soon) but now includes many other high-level competitions. Probably the biggest and the one that starts the 2024 season is Wodapalooza. This weekend the world’s best CrossFitters are descending on Miami, Florida to compete in this amazing fun, and demanding competition. And we are so excited to say that our very own Jenna Michelotti is “taking her talents to South Beach” and competing not as a teen but as the elite athlete we know her to be. She was invited to compete with “Fearless Misfits”. It includes such amazing athletes as 5-time CrossFit athlete Paige Semenza and Makenna Enslin. She will be going head-to-head with such CrossFit luminaries as Brooke Wells, Baylee Rayl, Kelsey Kiel, Alison Scuds, and Kelly Baker. She is no longer a teen but shoulder-to-shoulder with the other elite athletes who have been our CrossFit heroes.
We couldn’t be more proud or more excited for Jenna. We will be posting information about the competition on Cove the Club and it’s a really fun event to check out.
The first day of the competition is Saturday and here is the Fearless Misfits schedule.
BIKE RACE: Lane #2 9:11
WORMS CAN’T SWIM Lane #14 4:14 PM
UNO.DOS.TRES Lane #14 6:59 PM
Let’s go Coach Jenna!
Also, best of luck to Tola Morakinyo, who has been training at the Cove for the past couple of months and has been such a wonderful person to have at the gym. He is on team “Ombré Hombres” which includes such CrossFit superstars Chandler Smith and Noah Olsen.
Jenna and Tola, we hope you come back smiling, tan and filled with wonderful stories.
All was right in the world over the holidays with Jenna in the back listening to Taylor Swift
Take notes gentleman, one of the strongest men in the world warming up with an empty barbell
We are not big on rules at the Cove. While some places do burpee punishments for being late (the horror!), we know we are all busy, trying our best, and are considerate of the class and one another. This place is your escape from the madness of the outside world, so we want to keep it as stress-free as possible!
But there is ONE rule we ask you to follow:
During workouts, we ask that you don’t clean up your weights until the last person finishes the workout. Why? Just finishing most workouts is hard enough, but it is even harder when you see people around you cleaning up and moving on with their day while you are still grinding out the last reps.
With that said, we know many of you are busy and must head out early or might need to hop in the shower before work. No problem. The coach can take care of your equipment, or you can come back after your shower or bathroom break to get your stuff.
We don’t have many rules here, but rather a core value system that says that we lift each other up – in every sense of the word.
