QUARANTINE OPEN RESULTS

Although far from the spectacle of the “CrossFit Open”, the “Quarantine Open” offered up some challenging workouts and additional motivation for us to enjoy together. We had massive participation from the Cove community! Thank you (and congratulations!) to the 25 athletes that completed ALL of the QOpen WODs AND thank you to the 50+ who signed up and completed most of them. 1st place in the RX division was hard-fought by Daniel and Jessica M. Jess clinched first place in the first two workouts and Daniel in the last three, which separated 1st and 2nd place by just TWO points. Scaled was also a tight race where consistency was key. There was less than a ten-point spread between 1st and 3rd place for both divisions. Thank you again for participating and while we hope to never have another “Quarantine Open”.  Although, we hope you agree it was fun while it lasted. 😉

 

TOP RX DIVISION

1. Daniel Park

2. Jessica Marx

3. Madison Park

4. Dominic Giarratano

 

Top Scaled Females

1. Sondra Ailinger

2. Hillary Jones

3. Angie Bryl

4. Teresa Fox

5. Kirsten Farley

 

Top Scaled Males

1. Paul Hayden

2. Ryan Woodward

3. Kevin Ailinger

4. Patrick Cox

5. Bhagath Yarlagadda

 

 

INSTAGRAM TAKEOVER

Our very own Jenna M is going to be taking over the Cove Instagram for a day! After an inspiring performance during the Age Group Online Qualifier where she placed 34th worldwide she now has to manage scheduling WODs and meal prep between Zoom class meetups. While quarantine has made training difficult she certainly has not slowed down. Check out the Cove IG on Tuesday to see a day in the life of @jennamichelotti_cf

 

 

METCON

Zoom class at 6p (mixing it up a bit)!

The link is https://us02web.zoom.us/j/86930105892

AMRAP5
4 Burpees
4 Deadlifts

AMRAP5
5 TTB (or V-up/Tuckup)
5 Goblet Squats

AMRAP5
6 Jumping Air Squat
6 Piked Push Ups

ACCESSORY

“Durante Core”
4 rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-up
10 sec hollow hold

“COVIE DINNER PARTY” WITH CHEF ROB HOOPER

How fun to have dinner with you all!  Or, at least, cook with you all!  A special thanks to Rob Hooper for arranging a delicious meal we could prepare together (virtually, of course!).  Great food and amazing company is chicken soup for the soul these days. Or, in this case, Green Curry Chicken for the soul. And for those that missed tonight’s cooking class and still want to feel part of it all, here is the link to the Zoom class.

Full recipe to follow shortly!

 

METCON

11 AM zoom class.

“BW”
200 DU
1 mile run
100 Burpees

METCON AFTERBURN

*Keep a close measure on how long it takes you to finish the mile run

Whatever time it took you to run the mile, you must do an AMRAP of:

30 sec plank
20 Mountain Climbers
10 Air Squats

COVE COOKING CLASS

Tonight we will be having a free cooking class with Rob Hooper of Hooper’s Catering via zoom tonight at 6 PM. So get your ingredients, pour yourself a drink, and join us for some fun and great food.

 

 

METCON

Noon zoom class
EMOM25
1: Max Pushups for :40s
2: Max Air Squats for :40s
3: Max Burpees for :40s
4: Max Power Cleans for :40s
5: Rest

*Score is the sum of the lowest rounds for each movement

 

ZOOM COOKING CLASS FRIDAY

We have our zoom cooking call this Friday at 6 PM (link here). We know healthy eating can be difficult during the quarantine and this class will hopefully inspire you as we look to prepare a delicious and healthy Green Curry Chicken.  We have an ingredients list below but realize that as with CrossFit we can find substitutions that work for you. Looking forward to seeing all of you online.

 

INGREDIENTS

1- 1.5 lbs of boneless/skinless chicken breasts or chicken thighs (up to you)

1 jar of Thai Green Curry (each group will use the whole bottle)

Fresh Basil (1 or 2 boxes from the market is a good amount)

2 bay leaves

1 zucchini

1 yellow squash

1/2 onion (red, yellow, or white)

1 red or orange bell pepper

1 lime

1 tablespoon FRESH ginger ideally

2 cans coconut milk

Fish sauce

Brown Sugar

Garlic cloves

Green onions or cilantro for garnish

Salt/pepper

Garlic powder

Jasmine rice 1 – 1.5 cups uncooked

Equipment needed

Cutting board

Chef knife/sharp knife

Measuring spoons

Zester (or fine grater is ok)

Medium size stock pot for cooking curry

Small stock pot for cooking rice

Cookie sheet

 

METCON

Zoom class at 5:30 PM.

Don’t let us suffer alone.

“You better get some burpees in”
EMOM8
4 Thrusters
remaining time burpees

Rest 2 min

EMOM8
3 Squat Clean
remaining time burpees

DB Weight:
Fx: 30/20
P/O: 35/25

BB Weight:
Fx: 95/65
P/O: 115/75

ACCESSORY
1 Mile Run