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
-pretzels
-fig newtons (not promoting cookies but pre workout these are great!)
-sandwich
-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!!!
PARTNER WOD
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!
With almost half the gym competing in this weekend’s Clash at the Cove we thought we’d share some useful nutritional information that will help you optimize your performance Saturday! Some of you who have competed before have probably read Coach Brittany’s post on the Cove Club FB group, but it is certainly worth sharing more broadly:
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
-pretzels
-fig newtons (not promoting cookies but pre workout these are great!)
-sandwich
-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!!!
ENGINE CLUB!
We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
CLASH AT THE COVE POTLUCK
Whether you are an athlete, volunteer or fan it’s going to be a blast. Please note there will be NO regular classes that day.
Plan on coming (or staying after the comp) for some pot luck-style food and drink. We’ll post thread on FaceBook, so just let people know what you plan to bring!
STRENGTH WOD
7 Minute EMOM
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
(Build up in load)
WOD
18-15-12-9-6-3
Power Snatch
Box Jump
15 Minute Time Cap
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip:The EMOM should be a great warm up for the Metcon and help you decide what weight to use. should be something you can move in big sets for the early round and the whole workout should under 15 minutes. This little ‘couplet’ is a great combination! If you are doing the competition on Saturday, resist the urge to go heavy (save your shoulders for the Snatch/C&Js in WOD 2!)
We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
CLASH AT THE COVE POTLUCK
We are just days away from our third annual Clash at the Cove event! Whether you are an athlete, volunteer or fan it’s going to be a blast. Please note there will be NO regular classes that day.
Plan on coming (or staying after the comp) for some pot luck-style food and drink. We’ll post thread on FaceBook, so just let people know what you plan to bring!
SKILL WOD
Spend 10 minutes working on Doubles
If you have doubles down try the “Flight Simulator”
5-50-5 (in increments of 5 up to 50 then back down)
All sets must be unbroken
WOD
40 1 Arm DB Push Press (alt every ten)
30 Sit Ups
60/50 Cal Row
30 Sit Ups
40 1 Arm DB Push Press (alt every 10)
There’s just something so great about having this guy lead a talk at the White Board again!
Each team has 6 minutes to find a 1 RM Clean and Jerk and Snatch. We will combine the total of the two lifts to score this workout.
Two barbells will be provided to each team and they are responsible for loading their own barbells. Prior to the start of the wod the team will let the judge know which lift each athlete is attempting. Before the athlete can execute the lift the athlete will write on the whiteboard the weight they are attempting. Only one lift can be executed at a time as the judge must confirm the completion of the lift.
Snatch
Must start from the floor, and declare to judge what the weight on the bar is for the attempt. Only 1 person can lift at a time. The lift can be a power snatch, or squat snatch, and if the person wants to go from the hang they can do that as well. Bar must start on the floor and snatched to the overhead position, with full lockout at top, standing the rep up where the judge gives the good lift command. If the athlete drops to one knee at any point during the lift, the lift is over.
Clean and Jerk
Same Standards as snatch in terms of the bar starting on the floor and being cleaned to the shoulders. Can be a power clean or squat clean, and can also be cleaned from the hang. The shoulder to OH position can be achieved in any form of the following, strict press, push press, push jerk, split jerk or squat jerk. Finishing the rep is full lockout overhead, with both feet together. Again the judge will give the good lift command before the bar is dropped. As above if the athlete drops to one knee during the lift, the lift is over.
Each athlete can take as many attempts as they want in the 6 minute time frame, and they can go up and down in weight as they please.
He’s BAAAAACK! So he’s not really a ‘guest’ because he’s forever one of us… but Mike Condon is coming back to coach Monday’s 4:30pm and 5:30pm classes! Due to the large number of athletes we expect at his classes (yes, we still do like him a LOT), just be patient if you are taking an evening class. We may have to split the Strength and Metcon into two groups (we will have assistant coaches on hand), but it will be fun AND you’ll still get in your great workout.
RUNNING CLINIC A HUGE SUCCESS!
Coach Maria ran a fantastic running clinic Sunday and we couldn’t be more happy that our athletes are looking to refine this critical aspect of their conditioning! Stay tuned for more details on her multi-week Running Club. As you can see, it’s so much more than just one foot in front of the other!
STRENGTH WOD
Back Squat or OHS
50-60%
8/8/8/8
WOD
0-6 minutes
35 Burpees
35 KB Swings
Max Pull ups
6-7 Rest
7-13
30 Burpees
30 KB Swings
Max Pull ups
Fitness: Pull ups (35/26)
Performance: Pull ups (53/35)
Open: Chest to Bar (70/53)
Coach’s Tip: Loading should be light we are taking this week to de-load. But don’t worry… we will hit the squatting hard next week. For the Metcon, you should have at least 1 minute on pull-ups, so scale the other movements appropriately!
In case you missed the live announcement today, it’s worth a watch! Or if you just want the straight scoop on the workout and standards, read below!
“Dirty Dozens”
Men’s RX:
12 Thrusters at 115lbs
12 Burpees Over the Bar
12 Pull Ups
10 Minute AMRAP
Men’s Scaled:
12 Thrusters at 75lbs
12 Burpees Over the Bar
12 Jumping Pull Ups
10 Minute AMRAP
Female RX
12 Thrusters at 75lbs
12 Burpees Over the bar
12 Pull Ups
10 Minute AMRAP
Female Scaled:
12 Thrusters at 55lb
12 Burpees Over the Bar
12 Jumping Pull Ups
10 Minute AMRAP
As a team, perform the rep scheme as prescribed. Partners can divide the work between the two athletes however they wish, but 12 reps of each movement must be done in the above order. The total score will be rounds plus reps in 10 minutes. Athletes must transition to each station TOGETHER. For example, if athlete B finishes the 12th rep on the Thruster, athlete A cannot begin their pull-ups until athlete B is at the rig.
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Pull-up: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. No mixed grip or reverse grip. The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip. If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep. The arms must be fully extended at the bottom. At the top of the pull-up the chin must break the horizontal plane of the bar. If the chin does not clearly rise above the horizontal plane of the bar then it is a no rep. If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.
Jumping Pull-Ups: A standard height from which to jump will be set for each person. Standing straight-up and arms full extended overhead, 3” from the base of the person’s wrist must fully clear the top of the pull-up bar. When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms (arms must be at full extension at the bottom of the pull up). Jump and pull the chin above the horizontal plane of the bar.
Burpees Over The Bar: Athletes will begin this movement by moving downward until their entire body makes contact with the floor. This means chest, abdomen, legs, etc. are in contact with the ground. Head may not be over the top of the bar. If the head is over the bar the rep is a no rep. They must stand back up and start again. They may then step up or jump back up to standing. Once in the standing position the RX athletes will then jump over the bar with 2 foot take off and land on the other side of the bar with a 2 foot landing. If an athlete jumps with one foot or skips over the bar it will be considered a No Rep. Scaled athletes may step over. Athletes may be lateral to or facing the bar while performing the burpee. It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the bar from where they performed the burpee portion of the movement. If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep. The rep is complete when two feet hit the ground after the jump (or step) over the bar.
REMINDER: NO YOGA SUNDAY
It’s an off week this week for yoga, but wish Ashley good luck on “GORuck Challenge” in DC this weekend. And while you’re at it, give Katie R, Jason O, Scott W, Mike K and Mattie C a hi-five too! They’re gonna give it a go as well! It’s an overnight event (and a LONG one) that requires physical AND mental strength and endurance! Covering twelve miles with challenges along the way from 9p to 9a… all while wearing a weighted ruck. Good luck Covies!
RUNNING CLINIC SUNDAY!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
It’s an off week this week for yoga, but wish Ashley good luck on “GORuck Challenge” in DC this weekend. And while you’re at it, give Katie R, Jason O, Scott W, Mike K and Mattie C a hi-five too! They’re gonna give it a go as well! It’s an overnight event (and a LONG one) that requires physical AND mental strength and endurance! Covering twelve miles with challenges along the way from 9p to 9a… all while wearing a weighted ruck. Good luck Covies!
FINAL TEAM ASSIGNMENTS!
In cased you missed all the madness this week, here’s a recap of all the divisions. We are still in need of volunteers to please sign your name on the white board by the Wodify station!
Women:
Scaled
Brittini B.
1
Bhakti C.
1
Gigi
2
Jessica S.
2
Keisha M.
3
Hallie F.
3
Nina L.
4
Teresa F.
4
Leila E.
5
Cristi S.
5
Stephanie A.
6
Martine
6
Angie M.
7
Katie D.
7
Lydia M.
8
Cathy H.
8
Brenda R.
9
Laree S.
9
Stef M.
10
Alyssa W.
10
Caryn G.
11
Katie G.
11
Bayan S.
12
Ashley D.
12
Angie B.
13
Anna B.
13
Women:
RX
Allie B.
1
Jenna M.
1
Christen V.
2
Bianca S.
2
Irina K.
3
Julie J.
3
Jessica M.
4
Ashley G.
4
Misa F.
5
Brianna S.
5
Susan S.
6
Beth M.
6
Zipporah E.
7
Sara C.
7
Men:
Scaled
Sean F.
1
Brendan F.
1
Pranav C.
2
Ian R.
2
Ed M.
3
Sammy J.
3
Hugo C.
4
Cameron B.
4
Sai
5
Dustin L.
5
Brian M.
6
Scott W.
6
Karl G.
7
Eyal H
7
Zac F.
8
Mohammed
8
Jo A.
10
Hassan
10
Keith O.
11
J Tab
11
Men:
RX
Ronnie E.
1
Justin M.
1
Dan P.
2
Robert N.
2
Joe L.
3
Carlos S.
3
Ethan W.
4
Aaron T.
4
Justin F.
5
Jon H.
5
Dave M.
6
Jason O.
6
FREE RUNNING CLINIC!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
1 mile run (800 m relay)
30 Synchronized Burpees
30 Synchro Thrusters
20 Synchro Burpees
20 Synchro Thrusters
1 mile run (800 m relay)
Fitness:75/55
Performance:95/65
Open:115/75
Coach’s Tip: Get ready for a fun one. Communication is critical here, so speak up when you need a rest or decide how you want to break up your reps in advance. “Synchronized” does not mean you need to be a mirror image of your partner, but you cannot begin your next rep until your partner is finished. THEN you begin your next rep together. And if your regular running pace is over a 10:00 minute mile, please consider running your leg at a 600 instead!
As you know, we are test-driving a new “Competitor’s Class” on Saturday mornings. Here are some athletes basking in the aftermath of the WOD. Stay tuned for more details as we look to roll this program out!
We hope you enjoyed the FB Live events announcing the team assignments for each division of the Clash at the Cove! Like we said, this competition is about FUN first and foremost, so let’s work hard BUT also enjoy ourselves along the way.
In cased you missed today’s classic Cove commentary on the women’s divisions, hit up the Cove Club FB page and check out the video. We’ll be messaging WOD updates and standards SOON, so stay tuned!
Here’s a recap of all the divisions:
Women:
Scaled
Brittini B.
1
Bhakti C.
1
Gigi
2
Jessica S.
2
Keisha M.
3
Hallie F.
3
Nina L.
4
Teresa F.
4
Leila E.
5
Cristi S.
5
Stephanie A.
6
Martine
6
Angie M.
7
Katie D.
7
Lydia M.
8
Cathy H.
8
Brenda R.
9
Laree S.
9
Stef M.
10
Alyssa W.
10
Caryn G.
11
Katie G.
11
Bayan S.
12
Ashley D.
12
Angie B.
13
Anna B.
13
Women:
RX
Allie B.
1
Jenna M.
1
Christen V.
2
Bianca S.
2
Irina K.
3
Julie J.
3
Jessica M.
4
Ashley G.
4
Misa F.
5
Brianna S.
5
Susan S.
6
Beth M.
6
Zipporah E.
7
Sara C.
7
Men:
Scaled
Sean F.
1
Brendan F.
1
Pranav C.
2
Ian R.
2
Ed M.
3
Sammy J.
3
Hugo C.
4
Cameron B.
4
Sai
5
Dustin L.
5
Brian M.
6
Scott W.
6
Karl G.
7
Eyal H
7
Zac F.
8
Mohammed
8
Jo A.
10
Hassan
10
Keith O.
11
J Tab
11
Men:
RX
Ronnie E.
1
Justin M.
1
Dan P.
2
Robert N.
2
Joe L.
3
Carlos S.
3
Ethan W.
4
Aaron T.
4
Justin F.
5
Jon H.
5
Dave M.
6
Jason O.
6
FREE RUNNING CLINIC!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
10 DB RDLs
10 Ring Rows
10 Bird Dogs (pause on each rep)
WOD
21-15-9
Deadlift
Box Jump
Fitness: 175/115/ Step up/step back into a lunge
Performance: 225/155
Open: 315/225 (30/24)
Coach’s Tip: Holy Hammies! Today’s workout is a fun one! We going heavy on the bar AND high on the jump, so a perfect hinge and using your hammies (not your back) are the keys to a great and safe workout. This is a tough combination, so be careful on that box. We’re looking for QUALITY here people!
Shontina is one of our newer morning warriors. She came to us from Power Train and has made nothing but massive gains since. She even hit her first double under this week… and did doubles in the Metcon that same day. If anyone sees her in the morning, please ask her why she is not competing at the Clash at the Cove?!
We will be doing LIVE team announcements WEDNESDAY for the ladies! At 1:30PM, tune in to the Cove Club FB Page as we reveal the female pairings for RX and Scaled along with some more mazing coach commentary!
In cased you missed today’s classic Cove commentary on the men’s divisions, hit up the Cove Club FB page and check out the video. Besides your workout at the gym today, it’ll be the best part of your day!
Here’s a recap of the Men’s parings:
FREE RUNNING CLINIC!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
Coach’s Tip: Think of this as a new and fresh version of Fight Gone Bad! We’ve baked in some rest (not much) and expect the assault bike and bear crawls (no, they are not the same as a bear WALK we do in warm ups) to be killers! You know it’s a tough one when we can’t really identify a ‘rest movement’!
Coach Maria had such a great turnout with our last running clinic that she has decided to offer another one! We spend so much time working on technique and mobility with the barbell, so let’s put that same kind of attention to this primal movement. Whether you are an avid runner or struggle with it generally, this clinic can help you get the most out of your runs. The clinic will be Sunday, October 1st starting at 9 AM and lasting for about an hour and a half.
Coach Maria is also launch an Endurance Club for the month of November as well (there will be a small cost for the club). So look for more details in the coming week.
This free clinic is designed to:
Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit
Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
Coach’s Tip: The skill wod should give you time to work on building your toes-to-bar in a controlled setting. For the metcon, you should only do ‘performance’ if you can do big sets of HSPUs.
