Daily WOD

November 26th, 2024

Deadlifts
Every 2:00 x 3 Sets
2 Deadlifts
‍* Same Weight Across
* Aim For ~86%
‍
“Christine”
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps
‍
Time Cap: 18 Minutes
‍
FX: 20″/18″
RX: 24″/20″

View Past WODs

COVE NEWS

Prep advice to the Open athletes

17.1 “In the books”!

What an exciting few days at the Cove! The Open is off to a great start, and we are hoping you are getting a sense what it is all about! If you are doing 17.1 “officially”, please submit your score to games.crossfit.com. Midway through the main page there is a button that says “submit score”. Log in and it’s very easy data entry. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. You take the bottom strip (below the dotted line) and the top stays with us! We had a ball Friday night, and just like this week we will have apot-luck style after-party (or “during party” if you finish the WOD before others) for 17.2. So bring some food, drinks or whatever makes you happy and get ready for another great night of the Open! EVEN IF YOU ARE NOT SIGNED UP FOR THE OPEN, PLEASE COME! It is the Cove community at its finest and we could use your help cheering, judging or keeping drinks flowing! WHAT DID YOU LEARN WEEK ONE? Throughout the course of the Open, we’ll be sending through some tips or bits of advice to make this a memorable (in a good way!!) experience. Now that you understand the intensity of the workouts and how ‘game day’ might differ from ‘training days’, there are several things to think about as you gear up for 17.2:

RECOVERY DAY

If you are doing the Open WOD on Friday, Thursday should be an ‘active recovery’ day — meaning, do the things you normally do like row, go for a run or walk. It is about lowering the intensity but keeping it high enough that you keep blood flowing to help reduce residual fatigue in the muscle. Whether it is recovering from yesterday’s WOD or from weeks of getting after it, let your body have a moment to recover and get ready for the next round!

FUEL YOUR BODY

Really try to find a good balance of quality carbs, fats and proteins. Don’t think of it as just ‘eating clean’ (as you can ‘eat clean’ and only eat chicken for a week) because that just won’t work. We all know that diet is critical to optimizing the human engine, so pay extra attention to it and treat your body well. This also includes staying properly hydrated. BUT that doesn’t mean chugging a gallon of water right before your heat in 16.1. It means hydrating over time. We should be consuming half our body weight (in ounces) every day, plus an additional 16-20 per hour of intense activity. So, start drinking… now!

MOBILIZE

We should always be working on opening our hips, shoulders, ankles (and more!) but use this week to do a lot of stretching, foam rolling and band work. The more mobile you are, the better your workouts will be – and the better your recovery will be too.

TALK ABOUT IT

If you’re nervous, tell someone! Often times, just talking about it helps shake some of the anxiety. The coaches are always available and we’ve got multiple forums to communicate (our Cove Club FB page and every team has their own page). And chances are, someone is either feeling the same way OR has been there! You might find (like we do every day at the gym) that when you lean on your community, magic happens.

AND YES, MAGIC DOES HAPPEN!

If you come to the Open and do what you do every day at the box (work hard, push yourself and support each other) we promise amazing things will happen. Don’t lose sight of the fact that those things happen every day here at the Cove. We see people do things they never thought possible during a random Tuesday WOD or at Open Gym. Almost daily people do incredible things like getting their first pull ups or lifting something they never thought they could. But with the bright “Friday Night Lights” shining, there’s no limit as to what could happen!

INTRAMURAL TEAMS

We will be announcing the winners of week one’s intramural competition later this week. It was great to see the 30’s battle it out for naming rights and the old folks took some time organizing, but their “MySpace” page should be up and running once the dial up internet actually connects.

We had several athletes join the Open at the last minute, so here is the final roster for “THE GENERATION GAP” intramural competition!!

We will have four different teams based on age:

The “Kids”

Justin Mi.

Trevor D

Ethan W

Meridith N

ARIAHNA P

Holden

AShley J

Stephanie M

John J

Pranav

Sara C

Ali B

Brittany H

Charles W

John C

Ronald E

Ashely D

Brittany M

Josh T

Kevin P

Teressa F

Julie P

The “Early Thirties” (30-34)

Chelsea L

Drew V

Joe T

Justin M

Katie R

Sean D

Aaron T

Christen V

Dan B

Joe D

Katie E

Sai

Stephanie A

Caroline M

Corey N

Maria A

Melissa G

Patrick C

Apryl G

Brianna S

Cara H

Kyle M

Lyndsey C

Mike C

Susan W

Angie B

Laree

Nicole B

Robyn Z

Ryan W

The “I cant’ believe I’ll be 40 soon” team (35 – 39)

Angie M

Dan P

Justine F

Liz Barr

Matthew R

Michael K

Ada R

Beth M

Irina K

Jessica M

Jessica S

Keisha M

David M

Lydia S

Misa F

Rich L

Angela D

Briannca S

Chris F

Erin L

Nassim E

Rikki D

Don K

Ed M

Kim M.

The “Masters”

Denisse W

Martine J

Mike D

Robert N

Steve M

Angie H

Garth C

Julie J

Karl G

MaryAnne A

Phil J

Brent L

Brian A

Cathy H

Eyal H

Jo A

Kevin R

Marina A

Scott W

Terry S

Paul H

Pia

Hassan E

Paul K

Susan S

Pam J

SKILL WOD

Front Squats 6/6/3/3/3

WOD

20 Cal Row 30 Wall Balls 20 Sit Ups 3 Rounds

Coach’s Tip: The sit ups are your “rest” today, so get after it on the rower and try to hit big sets on the wall balls! If you are still sore from 17.1, please consider scaling the volume, weight on the wall ball or just do two rounds!

Lots of people working VERY hard on Friday night! One of several epic heats…

]]>

Open Gym 9a to Noon

OPEN GYM 8:30A TO NOON

Lots of exciting things to be done this fine Sunday! First of all, if you are doing 17.1 or have done it already, please submit your score to games.crossfit.com. Midway through the main page there is a button that says “submit score”. Log in and it’s very easy data entry. We will then have to “validate” your times, so PLEASE LEAVE THE TOP PORTION OF YOUR SCORESHEET by the Wodify station. You take the bottom strip (below the dotted line) and the top stays with us!

In addition, there will be lots of people doing 17.1 for the first time. Come judge or just cheer them on. There’s a rumor that some rowing will occur while “Goonies” is playing (sponsored the “older” thirty intramural team). Coach Mike will also be opening the gym up early for a little ROMWOD session. We will be needing the back room at 11 AM for about a 1/2 hour so we might boot you if you are in there then.

]]>

17.1 is underway!

17.1

With over 100 people registered for the Open, it is by far the most exciting event the Cove has ever done (yes, maybe even more exciting than the anniversary party!). Congratulations to those who already put 17.1 “in the books” and good luck to those who have yet to do it! Remember that YOU must enter your score (and we will be asked to validated it by CrossFit Headquarter). Scores MUST BE IN BY 8PM EST ON MONDAY!!!!!

2. Of all the area CrossFit boxes, we have the most athletes signed up for the Open (and this includes 12 Labours which has three locations and a team that came in 2nd in the world)!

You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. If you cannot make it on Fridays, you will need to secure your own judge for another time. The Cove Club FB page will be packed with offers and requests to judge, so just post a “Hey, I need a judge at XX time and happy to return the favor”… and you’ll get someone! Keep in mind that if you are traveling, boxes around the globe will be doing the same workout, so you can certainly drop into any box on the road and they’ll likely connect you with someone to judge you to get the ‘official’ score.

STRENGTH WOD

Take 15 minutes to find Find a heavy 1 Rep Squat Clean WOD

“Bulls-eye”

30/22 Cal Row

20 Push ups

10 Squat Cleans

3 Rounds

Fitness: 95/65

RX: 115/75

RX+: 135/95

“Always watching, always judging”…

]]>

CrossFit Open at the Cove

IT’S HEEEEEEERE!!!!!

For over 90 athletes, it’s the moment we’ve been waiting for! As a reminder we will be doing the Open WOD for all classes tomorrow, so even if you haven’t signed up, you’ll have a taste of what athletes around the world will be tackling! Just to put some things in perspective for you:

1. We have 90 (and counting!) Cove athletes doing Open this year (vs. 60 last year)

2. Of all the area CrossFit boxes, we have the most athletes signed up for the Open (and this includes 12 Labours which has three locations and a team that came in 2nd in the world)!

3. We have athletes in every age group and spanning a WIDE variety of CrossFit experience (with many doing CrossFit for less than three months!)

This will be an exciting five weeks for each and every one of you and we are so excited to see what challenges you overcome and breakthroughs you make. And we promise, if nothing else, it will be FUN!

COVE OPEN DETAILS: PLEASE READ!

The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 23rd (the WODs are announced at 8p on Thursday nights) we will do all the workouts at the Cove on Fridays. This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 5:30p AND 6:30pm classes. That means we do a big team WOD event, we act as judges for each other and hang around for pot-luck style drinks and snacks after. Maybe we can even bust out the disco ball. Here is some key information you’ll need and some answers to questions we’ve already been asked: WHAT IF I’M NOT OFFICIALLY REGISTERED FOR THE OPEN. CAN I STILL DO THE WORKOUTS? Every Friday Cove WOD will be that week’s Open workout. That means in classes all day long, you will get a chance to do it. Since we will have participating athletes in almost every class hour, we will running classes as if everyone is doing it. That means ALL classes will run as two heats and you will judge each other. One group will do the workout and the other will judge. Then we will switch. Again, even if you are not registered, you will get a real sense of what it is all about! Don’t be intimidated but he word “judging”. It means your quality of movement will be held to a high standard and you’ll be having someone count your reps (trust us, it’s SO nice not to have to do the math at the end of class!). We will all hear “no rep” at one point during this Open! WHAT IF I CAN ONLY MAKE AN EVENING CLASS TIME AND I’M NOT DOING THE OPEN? Come in and do your workout during your regular time (meaning, show up any time DURING the Friday Night Lights event)! It will not follow a normal class structure, but we will have recommended warm-ups ready for you to do before you get after it. So if you can only WOD in the evening and need to scoot on out, that’s totally fine! WHAT IF I REGISTERED FOR THE OPEN BUT CAN’T MAKE IT TO THE BOX ON FRIDAY? Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open. You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. Show up, do your best, and put in your score. If you cannot make it on Fridays, you will need to secure your own judge for another time. The Cove Club FB page will be packed with offers and requests to judge, so just post a “Hey, I need a judge at XX time and happy to return the favor”… and you’ll get someone! Keep in mind that if you are traveling, boxes around the globe will be doing the same workout, so you can certainly drop into any box on the road and they’ll likely connect you with someone to judge you to get the ‘official’ score.

WHAT IF I’M NOT DOING THE OPEN OR I’M NOT DOING THE WOD FRIDAY NIGHT? CAN I STILL COME TO THE EVENT? Even if you are not competing in the Open or if you did the workout earlier that day (or if it is your rest day) please come! It is such a fun night and you’ll get to meet so many people that make up this wacky and wonderful box. Per usual, please bring any beer and snacks you will need to refuel post-WOD. Remember this is a pot-luck style Open celebration!

HOW DO I SUMBIT A SCORE IF I’M DOING THE OPEN? Your judge will have a scoresheet that you will sign after your workout is complete. It will include your score and your judge’s name. You will need to log in to games.crossfit.com (or use the app) and enter your scores by 8PM on Monday evening (5P Pacific Time)

INTRAMURAL TEAMS!

Most importantly the Open is a time for people to push together. When we think of the magic of CrossFit it is in that we are all suffering together and somehow find a way to laugh when it is over. It’s that togetherness that is the special sauce that allows people to do more with their bodies than they ever thought possible.

This year we are once again doing our ‘intramural league’. It is an internal “competition” that doesn’t measure itself on reps or time rather on participation, heart, creativity and the spirit of community. The idea of signing up for the Open might feel REALLY outside your comfort zone or fall squarely against your feelings about the word “competition” generally speaking… but think of all things you have already tried here at the Cove and how you felt about yourself afterwards. This is just another challenge that will make you stronger… mentally and physically. But that word makes you uncomfortable still, let’s lose the word “competition” entirely. Let’s just call it a “Friday Night Lights WOD”. One with super-sized high fives and tons of laughing during AND after. Oh, and beer.

Once again, we are creating mini teams within our own Cove community to further bolster the excitement around the Open, but unlike last year, we are building the teams to around “THE GENERATION GAP”! We all continue to adjust the teams as people continue to sign up! We will have four different teams based on age: “The Kids”: The under 30 crew The “Dirty Thirties”: The 30 -35 athletes The “I can’t believe I’ll be 40 soon” team: Athletes 35 – 49 The “Masters”: The elderly 40+ crew who refuses to use the handicap bar in the bathrooms We are not assigning team ‘captains’ for each; we will leave it up to you to decide how to rally yourselves. You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:

Perform the workout and enter a score between 8p Thursday and Monday at 8P EST. If for some reason you can not get the workout in (travel,life,etc) just submit a score of zero. (25 total points possible)
Best Selfie Submitted (weekly) (5 Points)
Spirit of the Open (weekly) (5 points)
Best team name (yes, we expect you to come up with something more creative than what’s above!
Best social media presence

(many of these will be judged by the Cove coaches each week!)

To date, here are the teams!

The “Kids”

Justin Michelotti

Trevor Dennison

Ethan Wassil

Meredith Nichols

Holden Harriot

Ashley Jubar

Stephanie M

John Jubar

Pranav Chitalia

Sara Casey

John Crevling

Brittany Haidett

Ali Bradley

Charles Walker

Kevin Petty

Teressa Fox

Ashely Danus

Josh Tornetta

Ariahna Phelps

The “Dirty Thirties” (30-34)

Chelsea Logsdon

Joe Tito

Katie Ramsey

Stephanie Allen

Aaron Tolentino

Dan Buchheit

Joe Dougherty

Caroline Murphy

Corey Nees

Patrick Cox

Melissa Gill

Maria Alcoke

Mike Condon

Cara Hafer

Apryl Gladden

Brianna Severn

Kyle Murphy

Lyndsey Condon

Angie Bryl

Robyn Zayas

Nicolle Sharp

Nicole Bucheitt

Justin Merrill

Laree Siddiqui

Ryan Woodward

Suzie Woodward

Sai Aravapalli

Sean Danus

The “I cant’ believe I’ll be 40 soon” team (35 – 39)

Liz Barr

Michael Kovacs

Dan Pino

Justine F

Angie Munoz

Jessica Marx

Keisha Montgomery

Beth Merritt

Jessica Sharp

Irina Kolb

Ada Rodriguez

David Merritt

Misa Francis

Lydia Stroup

Angela Davis

Briannca Smith

Erin Lally

Rikki Daniels

Don Kitchen

Kim Michelotti

Ed Montgomery

Chris Franey

Matt Ruiz

Rich Leland

The “Masters”

Angie Hughes

Brian Anglim

Cathy Hurley

Denisse Waters

Eyal Hen

Garth Cronkite

Jo Alviar

Julie Jones

Kevin Rothstein

Marina Anglim

MaryAnne Alviar

Mike Dramskinski

Paul Hayden

Paul Kravosky

Phil Julien

Soctt Waters

Steve Michelotti

Susan Sanchez

Brent Long

Karl Greaser

Martine Julien

Pam Jones

Pia Payne

Terry Street

WOD

“OPEN WORKOUT 17.1”

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box.

Women use 35-lb. dumbbell and a 20″ box.

Time cap: 20 minutes

Coach’s Tip: This workout is ALL ABOUT PACING! Keep a steady pace on all moments and breath evenly throughout. On the dumbbell, please keep your shoulders above your hips as it will be torture on your back if you put too much stress on it. This is a LOT of reps! Consider stepping in for the burpees to get to the box to save energy.

VARIATIONS

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

DUMBBELL SNATCHES

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

]]>

«‹ 217 218 219 220 ›»

Cove News

Daily WOD

November 26th, 2024

COVE NEWS

Prep advice to the Open athletes

Open Gym 9a to Noon

17.1 is underway!

CrossFit Open at the Cove

November 26th, 2024