COVE HAPPY HOUR

One more week of Quarantine in the books! Rest up from the Q-Open, grab a drink, and tune in with Coach Josh and Coach Holden for another Zoom Cove Happy Hour @ 5:00 PM.

Whenever these two get together it’s always a good time! Hope to see you!

HOME METCON

Zoom call at noon, just so we are ready for the happy hour.

Below is Coach Marina’s video, she loved doing it so much that she did it twice. She had a “blonde moment” (her words, not mine) and forgot to hit record on the first go.

5 rounds for time
70 DU
8 Single Arm DB Push Press
8 Other Arm DB Push Press
15 V-ups

Time Cap: 16 min

Sub 12TTB or Hanging Leg Raise Per Round if available

If no DB available, do 16 Backpack Push Press (or BB) per round

Weight for DB: 35/25 or 50/35
BB weight: 95/65 or 115/75

STRENGTH

5 rounds
8 Strict Press
1:00 plank holds

QUARANTINE OPEN

WOD TWO

Coach Daniel strikes again. It’s a 15 AMRAP in the tradition of Cindy which is perfect a test for our at-home workouts. You still have a week to complete this workout (and Q1) but we will be having zoom class at 5:30 with the Anglims.

Coach Josh has a great video not only demonstrating the workout but also giving tips on how to do your best. Good luck.

BOOTY BURNER FINISHER

3 rounds
20 Jumping Lunges
right into a 45-second invisible chair hold

THANK YOU

HOME METCON

Zoom class at 5:30 PM tomorrow.

At with have Coach Maria with today’s demonstration video.

5 rounds
400m Run
14 DB Snatch
14 DB Goblet Lunges

Cap: 20 min

DB weight = 50/35, 35/25

HOME ACCESSORY

Durante Core
4 rounds
10 hollow rocks
10 V-ups
10 tuck-up
10 sec hollow hold

WOD ONE IS?

So tomorrow begins our first (and hopefully our last) Quarantine Open! Coach Daniel is a student of CrossFit history and is starting us off with the classic Open Workout: 12.1.

On paper, it looks super simple, which means it is going to be very challenging. It is 7 minutes of burpees!  It will be a very LONG 7 minutes for most of us.

The original 12.1 workout demanded that you jumped to a 6-inch target after completing a burpee but for the quarantine open we just ask that you open your hips (jump) enough that your feet at least barely leave the ground and we want an overhead clap.  Coach Daniel and Madison give a great demonstration of the standards in the video below.

And here is a simple video on how to improve your burpees.

The record in 2012 for women was Kristen Clever with 143 reps and Scott Panchik with 161 reps.

 QUARANTINE OPEN FAQ

Over the last few days we have had several recurring questions about scoring and divisions.  Here are some answers, but if you have any other specific questions, reach out to us directly or post on the Cove Club (chances are that someone else has the same or similar question!)

Do I need to record myself or do I need a judge? No, we are on the honor system. Just do your best to meet the standards of the movements. We are doing this for fun.

Where do I submit my scores? Just post them on Wodify. We are asking that the score from today’s workout be posted before next Tuesday, so you have several days to get the work done, but you MUST post in the Wodify “results” for Tuesday’s workout.

Where there be a leaderboard? Yes, we are going to create a leaderboard and keep scores for both males and females in the RX and Scaled Division.

What division am I in? If you do all your workouts Rx, then you are in the RX division.

Should I do a workout to the RX standards or FX standards? It’s just a workout. Do what makes the most sense for you. However, you will always get a better ranking for your score if you do it RX.

Is there a prize? Yes, fitness!  Oh, and bragging rights too 😉

HOME WARM-UP/ACCESSORY

Don’t sleep on this warm-up, as it prepares you for QO Wod 1.

Check out today’s video from Coach Daniel and Madison. They have some great tips and hints on how to get the most out of this workout. And they absolutely kill this workout.

Zoom class at noon if you are looking for company.

4 Rounds
5 Pushup -> Down Dogs
10 Glute Bridges
12 Good Mornings
10 Scorpion Stretches (5 each side)

QUARANTINE OPEN WOD 1

AMRAP7

Max Burpees