CLASH AT THE COVE
CLASH AT THE COVE IN-HOUSE COMPETITION
HOW IT WORKS:
- Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join (we will be putting this up shortly)
- We will assign you two teammates to complete your team of three
- Teams will be three-person/mixed gender
- Teams will be announced on Monday, March 16th, so you MUST sign up by Wednesday, March 11th
- And, of course, they will be announced via a “must-see” Facebook Live event (as well as published on the blog and on the White Board).
TRUST US that while this format is slightly different from what you might be used to, we WILL make this a competition to remember!
DIVISION STANDARDS:
In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.
Scaled
Clean and Jerk 95/65
Deadlifts 135/95
Jumping Pull Ups
Single Unders
Knees to Waist
RX
Clean and Jerk 155/105
Deadlifts 225/155
Pull Ups
Double Unders
Toes 2 Bar
So, put your name up on that sign-up board. We want to see that thing FULL!
WOD
“Elizabeth”
21-15-9 reps of:
Squat Cleans
Ring Dips
Time Cap: 13 min
Fx: 95/65, Box Dips
P/O: 135/95
ACCESSORY
3 rounds-
Superset w/ 10 Pendlay Row between rounds w/ workout weight
and 10 Ring Rows
Coach Mattie Tips:
Elizabeth- Another lady to conquer. Seeing a trend with these ladies Covies, why is it always a lady that gives us the most difficulty.?! Just a thought… 21-15-9 of cleans and ring dips. Easy breezy on the Cleans, Big sets on the cleans to give yourself time for the ring dips. Do smaller sets on the ring dips. We don’t do a lot of ring dips so your triceps will fatigue quickly and you will start to fail. Do them quickly as there is not a lot of time to finish. For example; 2 reps drop down then immediately get back up and do two more. You know your bodies and what they are capable of so pick a good number. Go get it!!!
Tuesday 2/25/2020
BUTTERFLY PULLUP CLINC
Coach Madison and Coach Daniel will be running a free butterfly pull up clinic for members on Sunday, March 15th at noon. If you are a CrossFit athlete who is looking to improve your times, the butterfly pull up is a key tool to have in your arsenal. This is an advanced skill so we ask that you have at least 5 strict pull ups and be able to execute 10 unbroken kipping pull ups. If you are interested in signing up for the event email us at info@cove-fitness.com or through the Facebook event page.
WOD
“Death by Shuttle Sprints”
*Sprints are 10m apart
The workout starts at 4 shuttle sprints
*If you can no longer do shuttle sprints in the allotted time, the workout becomes an EMOM of:
7 Burpees + 10 Deadlifts
Time Cap: 24 min
Fx: 135/95
P: 155/105
O: 185/125
ACCESSORY
3 rounds-
15 Barbell Strict Press
15 Barbell Curls
Coach Holden Tips:
The worst “Death By” metcon I’ve ever done is “Death By 10m Sprints” – Steve Michelotti
Focus on breathing and bracing your core on the deadlifts once you get to the EMOM. Don’t skip out on the accessory for that post wod pump!
Coach Maria hitting a fast set of butterfly pullups.
OH WHAT A NIGHT!
THANK YOU FOR FIVE AMAZING YEARS!
Five years ago we dreamt of having a place that brought us joy, laughter and great reward. And with a team of the best coaches in the business and an amazing community of unbelievable athletes, we learned dreams DO come true! Saturday night emboded this — we have never laughed harder, hugged more and basked in all things Cove. From shell cupcakes to Cove crushes to cutting a cake for a future Covie wedding, we celebrated our anniversary in a way only Covies know how. Thanks for an amazing cap to five years. And here’s to the next five!!!!
Some of you have asked for the slide show that was playing. Click on the photo below to get to the 2019 Year in Review Flickr album! We will post the PDF of the awards presentation to the Cove Club FB page shortly!
MONDAY
“Jackie“
1000m Row
50 Thrusters
30 Pullups
Time Cap: 13 min
Fx: J-Hook Row, 45/35
P/O: 45/35
STRENGTH
Every 90 seconds for 6 rounds 2 Thrusters (from Ground) Adjust weight accordingly
Coach Marina’s Tips:
Jackie is one of my all-time favorite workout! It’s a manageable little chipper and super fun if you don’t gas out on any one movement. For the 1K row you MUST find time to recover on the return every time. Row one long drive with legs then hips then arms in one straight line. Avoid short, hard bursts as you want the turbine in the erg to run as long as possible — otherwise you are just doing extra work without reward!
The weight is light for the thrusters so aim for big sets, but make sure to rest the bar on your shoulders during the front squat portion — and do not ‘death grip’ the bar. It will save your wrists and will help avoid fatigue. And drive from your hips as much as possible — it’s all about momentum!
With 30 pull ups left, all you have to do is get through them. Even if you go in small sets, take very little rest in between. Just keep moving!
The heavy thrusters come after a tough METCON, so adjust weights accordingly. This is not meant to be a PR sesh. Go heavy, but if your elbows aren’t up and your midline is collapsing, drop the weight lighter and focus on perfect form.
All the feels…
Monday 2/24/2020
WOD
“Jackie”
1000m Row
50 Thrusters
30 Pullups
Time Cap: 13 min
Fx: J-Hook Row, 45/35
P/O: 45/35
ACCESSORY
Every 90 seconds for 6 rounds:
2 Thrusters (from Ground)
Adjust weight accordingly
Coach Tips: