QUARANTINE OPEN IS COMING

We have over 30 people signed up for the Quarantine Open and we are so excited.  Who else is in? You can sign up using this link.

The first workout is this Monday and we have a hint for you Dave Castro style.

“No drinks were wasted in the making of this clue”

TOMORROW’S SCHEDULE

Our zoom call will be at noon tomorrow and we also have the video with Coach Maria going through tomorrow’s workout.

STRENGTH CONDITIONING

EMOM10
Odds: 5 Strict Press (if you don’t have a heavier weight, do 10 reps)
Evens: 20 Shoulder taps in high plank position

HOME ACCESSORY

3 rounds
40 Weighted Lunges (style of your choice)
15 Atomic Situps
20 Jumpover Equipment

Atomic Situp:

WINNERS OF OUR COVID BAKE OFF

We are excited to announce the winners for” The Great American Cove (id) Virtual Bake-Off”. It was a fun little online activity led by Coach Alea that we will look to do again with an actual tasting at the Cove.

THIRD PLACE (TIE)

Mike and Cookies Cake From Jenna and Kim M.

Alyssa H’s chocolate and raspberry cake made of alternating layers of chocolate raspberry ganache and raspberry buttercream for a total of six layers.

SECOND PLACE

The ultimate ice cream cake by Kristen F.

FIRST PLACE

The Cove Cake with lemon blueberry buttercream cake with homemade blueberry lemon fruit leather for the Cove symbol. An amazing cake from Kayla N.

RECOVERY WITH COACH MADISON

Here is Coach Madison with a great recovery tip that can help with those calves after all that running for today’s workout.

HOME METCON

Zoom call at noon tomorrow.

“Be careful what you wish for”
1 mile run
50 Purpees
50 Frontsters
1 mile run
Cap: 40 min

Purpee = Pushup + Burpee (extra pushup)
Frontster = Front Squat + Thruster

DB:

(FX)25/15

(RX)35/25

BB

(FX)75/55

(RX)95/65

QUARANTINE OPEN

We have 19 people signed up for the Quarantine Open and we are looking for even more. It’s a series of 5 workouts designed by Coach Daniel over a period of 2 weeks to test your fitness.  Although the word competition might scare you this is something different. It’s about competing with yourself and having the energy of those around you to bring the best out of you. It is about community as all things at the Cove are. We are looking to do lots of fun activities with the “Quarantine Open” including some zoom get post wod  happy hours, fun online activities, and maybe even some online throwdowns.

We will be releasing more information soon, but if interested you can sign up here.

HOME METCON

Tomorrow’s zoom class will be a noon for this classic benchmark workout.

“DT @ Home Edition”
10 rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*DT is normally 5 rounds, but I want you guys to use a lighter weight and do more volume instead

(All equipment options are fair game)

HOME ACCESSORY

:30sec max glute bridges
:30sec side plank leg lifts
:30 sec side plank leg lifts other side
:30 sec single leg glute bridge
:30 sec other leg glute bridge

*repeat for 3 rounds

Throwback pictures from “Partner DT” from our last guys night. Justin looking fresh. Dad not so much. 

COVE QUARANTINE OPEN!

Missing the friendly competition inside the box?  Want some extra motivation to push a little harder in your basement or garage? Watching “The Fittest” on Netflix and want to be a part of it?  Well, we’ve got you covered!  Introducing the first (and hopefully the last), COVE QUARANTINE OPEN!

Yep, we are bringing back The Open, but quarantine style. If you’re new to CrossFit, the Open is, simply put, one of the early stage qualifying rounds that determines who gets to go to the CrossFit Games.  The Open becomes a challenging and fun way to participate in a truly global CrossFit event.  It is a way to measure yourself against athletes around the world and hold yourself to a higher quality of movement by adhering to the CrossFit Games standards.  Given it is one of the most FUN things we do at the Cove each year, let’s bring the same fun to this incredibly stressful time!

With little-to-no equipment needed, On April 5th we will be rolling out FIVE workouts over the course of the following two weeks.  The Open workouts will be the scheduled workouts for those days, so you’re doing them anyway!  Just like the Open, the Cove Quarantine Open will have a mix of classic benchmarks WODs, awesome chippers, and real burners.

To sign up for the Cove Quarantine Open, just put your name on this signup sheet.  We will use this to track scores, but you MUST submit the scores on Wodify each day a workout is performed to log an ‘official’ score.

We are hoping for 100% participation here!  No pressure, just fun, and fitness!  Who’s in??

HOME METCON 1

We are running a 5:30 PM zoom class tomorrow.

6 rounds
Find about 200m of running distance (preferably uphill)
Sprint Up
Your rest is the time it takes you to walk back down to your starting point. The moment you reach your starting point, you sprint back up

HOME METCON 2

5 rounds
20 Alternating DB Snatch
50 DU

Barbell Option: Do 14 Power Snatch Per Round (75/55, 95/65 Scaling Options)
You can also use a backpack and do 15 Ground to Overhead each round