Open Gym 9a to Noon!
OPEN GYM 9A TO NOON
Huge congrats to everyone who’s conquered 17.4! If you have done it already, please submit your score to games.crossfit.com. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. Remember, you take the bottom strip (below the dotted line) and the top stays with us! This is one of those workouts we do NOT recommend retesting due to the high volume of deadlifts and movements that put strain on your lower back. PLEASE talk to us if you are thinking of it and we can make a decision together!
If you are working on barbell skills at Open Gym, be warned that Monday’s workout will be heavy on the barbell (so maybe rethink things and take the time to work on some gymnastics or general conditioning!)
We continue to preaching virtuous movement here at the Cove, and Coach Lyndsey certainly practices what she preaches!
Saturday, March 18th 2017
OH, WHAT A NIGHT!
STRENGTH WOD
Back Squat Every 2 minutes for 12 minutes hit 5 Reps 70-75% same weight across WOD
17.4 Open Updates
BIG FRIDAY NIGHT LIGHTS!
INTRAMURAL TEAM WINNERS!
Drumroll please!
17.3 WEEK WINNERS ARE…. “Covies Never Say Die”
It was almost a sweep this week, with Covies Never Say Die racking up more than a few categories. With one more week left in the Open, we expect the other teams will dial things up!!!!
Mighty Murphin Power Lifters – 26 pts total
Covies Never Say Die – 36 pts total
Rusty Thrusters – 19 pts total
#RespectYourElders – 20 pts total
Here’s is the breakdown for each category measured:
PARTICIPATION POINTS: 25 TOTAL POSSIBLE POINTS PER TEAM
Mighty Murphin’ Power Lifters: 21 pts
Covies Never Say Die: 21 pts
Rusty Thrusters: 19 pts
#RespectYourElders: 20pts
5 POINTS BEST TEAM SELFIE: Covies Never Say Die
With this caption, there was no way they could lose: “Suz and I did today’s WOD at the gym in the retirement community my parents live in today. Marina, I think we found some of your #respectyourelders teammates here prepping for 17.3… I would say that #coviesneversaydie, but I’m afraid to use that phrase around these folks!”
5 POINTS BEST TEAM PHOTO: The Mighty Murphin Power Lifters!
Yes, the kids finally got their act together!!
5 POINTS BEST SOCIAL MEDIA PRESENCE: Covies Never Say Die
Once again, Covies Never Say Die win the prize. Too easy…
5 POINTS MOST INSPRING PERFORMANCE BY AN INDIVIDUAL: Covies Never Die
For those of you who stuck around deep into the Friday Night Heats, you had the privilege of watching Kyle Murphy get TWO HUNDRED AND FIFTEEN REPS in the men’s scaled divison. For those of us who bowed out at the 8 minute mark exhausted, imagine doing that for 24 minutes?! AND after all that work he hit his one rep max MORE than once to finish the workout with our best male score of the day. Amazing. And as a barbell club graduate, Coach John couldn’t be more proud (see below)!
Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
"Make me a WODFather" Tournament
REMINDER: EPIC FRIDAY NIGHT LIGHTS THIS WEEK! If ever there’s a Friday to be here, this is the one. Not only is it week FOUR of the Open, it is also St. Patrick’s Day! To up the ante for this week, we are adding two more judging categories to the intramural competition. BEST POTLUCK DISH and BEST POTLUCK BEVERAGE. The athlete who brings the best St. Patty’s Day or “team themed” items will win 5 points for their team! TOURNAMENT TIME! CROSSFIT COVE’S “MAKE ME A WODFATHER” NCAA TOURNEY LAST CHANCE to sign up for the “Make Me a WODFather” Tournament! The winner gets to play “WODFather” for a day PROGRAM A WOD for all their fellow Covies!
Last year Kim M. took the top prize and challenged us all with her favorite moments (and threw in some “2 for 1 wall balls” for good measure). Who’s it gonna be this year?
To join just use the following link BEFORE TIP OFF THURSDAY to the MAKE ME A GODFATHER BRACKET
