Take 15 minutes to find a heavy 3 rep hang clean
“THE REST IS HISTORY”
3 Rounds For Time
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85) [52/38]
100 Double Unders
FX: 85/55, 150 singles
Rest 1 Minute Between Rounds
Time Cap: 20 minutes
*Score = Time it takes to complete the workout, including rest
Over 24 athletes and tons of fans came out to support the Cove as we had 8 teams compete at the Execution Games. We saw lots of great performances, big PR’s, and loads of laughs. We also saw Jess M and Coach Dejah (with Covie friend Katie M) take third place in the Elite Division.
Thanks to Coach Jenna for putting together not only this amazing video (see below) but also creating the Cove TikTok account. It’s a great channel and totally worth downloading TikTok for all the awesome Cove content. You can see the Cove page here.
Coach Dejah also put together a shared drive of pictures and videos. If you wanted to check some of it out or have some to share, please do.
It was a big day for the Cove Community and once again congratulations to everyone.
We continue Hero Wod Monday with McGhee. It’s a deadly combination of a heavy deadlift, pushups, and box jumps.
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
9 Box Jumps (24/20 in)
Ryan C. McGhee, who was born in Pennsylvania, lived the majority of his life in Vermont. He was on his fourth tour of duty — his first three were in Afghanistan and his latest was in Iraq.
“I lost my soul mate. I don’t know what else to say. He was my one and only, so it’s been difficult for all of us,” said Ashleigh Mitchell, his fiancée.
McGhee, 21, of Fredericksburg, Va., died May 13 of wounds suffered during a firefight with enemy forces in central Iraq. He was a 2006 high school graduate and was assigned to Fort Benning, Ga.
“He was an all-around great person and he loved what he did,” said McGhee’s brother, Zachary. “I talked to him two weeks ago. He called to wish me a happy birthday. He said he loved me and he missed me.”
He was chosen by his classmates for two senior superlatives — friendliest and most charming.
“He always had a lot of friends,” classmate Tim Putnam said.
He had planned on returning to Vermont this year, to introduce his Virginian fiancée to his childhood friends.
He also is survived by his father, Steven; stepmother, Kristie; and his mother, Sherrie Battle-McGhee.
Competition fever continues at the Cove as we have 8 teams (24 athletes!) competing at the Execution Games at Execution Athletics (1332 Londontown Blvd, Eldersburg, MD). This is a massive team competition and we couldn’t be more proud of the number of teams that are putting themselves out there.
Here is a link that has the schedule and workouts for the day. With no classes on Saturday (sorry, but we are hosting the CrossFit Level II Coaches Seminar) it’s a great opportunity to enjoy the day with your fellow Covies. For those that can’t make the event, look for updates on the Cove Private Facebook page.
There also will be an after-competition celebration at Looney’s at 8:30 PM . There is a $5 cover and a great 80’s band.
Come and celebrate!
Below is a list of all the athletes and their creative and somewhat shocking team names.
Team Milf – Erin L, Irina K, and Beth P
Cirque De Sore Legs -Megan M, Michelle T, and Debra S.
Team Dopamine – Dejah, Jess M, and Katie M
Let’s Get Physical – Jamie L, Grace M, and Carolyn P
3 Clean Jerks – Josh H,Keith H, Carlos S
WODFellas – Cody B, Tommy I, Ken A
Nurse Do It Better – Juhee I, Caryn C, and Kristin C
Sorta Shady – Chris G, Hasaan, and Jared B
Two scheduling reminders, there is no 7 PM class tomorrow (Thursday) as we have the Cove coaches meeting. We also will be closed this weekend for classes as we have the Level II seminar being hosted at the Cove.
These two events are an important part of developing the Cove staff so we can continue to provide great classes to our community.
Look for another post on the blog and Facebook but we have a big group of Covies (24 athletes!!!) competing at the Execution games. It’s a fun event to go to and there will be an after-party at Looney’s that evening.