Saturday, October 15th 2016
Friday, October 14th 2016
SURVEY CLOSED!
We are SO grateful that so many of you took the time to complete the Cove survey. We are pouring through it all now and already see so many ways to improve your experience here! We were thrilled to learn we are starting from a great place (apparently some of you already like it here!) and your insight will help guide the decisions we make moving forward. We have an all-hands Coach’s meeting tomorrow and reviewing the results will be top of our agenda. Over the next weeks and months you’ll see us rolling out changes based on what we heard… and again, we can’t thank you enough!
FINAL FLOW: CLASH AT THE COVE
In case you missed it last night, here’s the flow of events and heat assignments!
HEAT ASSIGNMENTS:
| Name | Division | Heat Assignment |
| Stephanie A | Female Scaled | 1 |
| Kim M | Female Scaled | 1 |
| Liz B | Female Scaled | 1 |
| Gina K | Female Scaled | 1 |
| Katie S | Female Scaled | 1 |
| Brianna S | Female Scaled | 1 |
| Yessica C | Female Scaled | 1 |
| Lydia S | Female Scaled | 1 |
| Mellisa G | Female Scaled | 1 |
| Ashley C | Female Scaled | 2 |
| Ahna P | Female Scaled | 2 |
| Laree S | Female Scaled | 2 |
| Meredith N | Female Scaled | 2 |
| Colina P | Female Scaled | 2 |
| Robyn Z | Female Scaled | 2 |
| Angela D | Female Scaled | 2 |
| Cathy H | Female Scaled | 2 |
| Alex M | Female Scaled | 2 |
| Name | Division | Heat Assignment |
| Trevor W | Male Scaled | 1 |
| Luis M | Male Scaled | 1 |
| Mike K | Male Scaled | 1 |
| Andy W | Male Scaled | 1 |
| Scott W | Male Scaled | 1 |
| Paul K | Male Scaled | 1 |
| Gerard S | Male Scaled | 1 |
| Yun Z | Male Scaled | 2 |
| Corey N | Male Scaled | 2 |
| Jo A | Male Scaled | 2 |
| Sean D | Male Scaled | 2 |
| Zac F | Male Scaled | 2 |
| Andrey S | Male Scaled | 2 |
| Kevin/Brent | Male Scaled | 2 |
| Name | Division | Heat Assignment |
| Charles W | Men’s RX | 1 |
| Steve M | Men’s RX | 1 |
| Jon H | Men’s RX | 1 |
| Justin F | Men’s RX | 1 |
| Justin M | Men’s RX | 1 |
| Thomas M | Men’s RX | 1 |
| John J | Men’s RX | 1 |
| Joe T | Men’s RX | 1 |
| Justin Michelotti | Men’s RX | 1 |
| Dustin H | Men’s RX | 1 |
| Ronnie E | Men’s RX | 1 |
| Matt R | Men’s RX | 1 |
| Name | Division | Heat Assignment |
| Katie R | Women’s RX | 1 |
| Allie B | Women’s RX | 1 |
| Misa F | Women’s RX | 1 |
| Christen V | Women’s RX | 1 |
| Sara C | Women’s RX | 1 |
| Leigh L | Women’s RX | 1 |
| Zipporah E | Women’s RX | 1 |
| Simone N | Women’s RX | 1 |
Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!
ESTIMATED TIMING INFORMATION:
Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)
FRESH START SKILL WOD
OHS: Overhead Squats
(PVC pipe, empty barbell only)
FRESH START WOD
Partner WOD 15 min AMRAP: 40 Sit Ups 30 Cal Row 20 Front Squats 10 Burpees
Fx- 35 Rx-45 Rx+- 55
COVE PARTNER WOD
60 Power Snatches
800 M Med Ball Run (grab one med ball and run 800 M Together)
60 Power Cleans
Fitness: 95/65 (10lb)
RX: 115/75 (14lb)
RX+: 135/95 (20lb)
Coach’s Tip: If you are competing on Saturday, don’t even think about doing this WOD! For the rest of us… hello barbell! The goal is to go heavy on the Snatches today (the Clean weight, although the same) should feel much lighter than the Snatch. Don’t be tempted to do different weights on the barbell. Go slower on the Snatches and cruise through the Cleans to the finish!
Thursday, October 13th 2016
HEAT ASSIGNMENTS:
| Name | Division | Heat Assignment |
| Stephanie A | Female Scaled | 1 |
| Kim M | Female Scaled | 1 |
| Liz B | Female Scaled | 1 |
| Dana N | Female Scaled | 1 |
| Katie S | Female Scaled | 1 |
| Brianna S | Female Scaled | 1 |
| Yessica C | Female Scaled | 1 |
| Lydia S | Female Scaled | 1 |
| Mellisa G | Female Scaled | 1 |
| Ashley C | Female Scaled | 2 |
| Ahna P | Female Scaled | 2 |
| Laree S | Female Scaled | 2 |
| Meredith N | Female Scaled | 2 |
| Colina P | Female Scaled | 2 |
| Robyn Z | Female Scaled | 2 |
| Angela D | Female Scaled | 2 |
| Cathy H | Female Scaled | 2 |
| Alex M | Female Scaled | 2 |
| Name | Division | Heat Assignment |
| Trevor W | Male Scaled | 1 |
| Luis M | Male Scaled | 1 |
| Mike K | Male Scaled | 1 |
| Andy W | Male Scaled | 1 |
| Scott W | Male Scaled | 1 |
| Paul K | Male Scaled | 1 |
| Gerard S | Male Scaled | 1 |
| Yun Z | Male Scaled | 2 |
| Corey N | Male Scaled | 2 |
| Jo A | Male Scaled | 2 |
| Sean D | Male Scaled | 2 |
| Zac F | Male Scaled | 2 |
| Andrey S | Male Scaled | 2 |
| Kevin R | Male Scaled | 2 |
| Name | Division | Heat Assignment |
| Charles W | Men’s RX | 1 |
| Steve M | Men’s RX | 1 |
| Jon H | Men’s RX | 1 |
| Justin F | Men’s RX | 1 |
| Justin M | Men’s RX | 1 |
| Thomas M | Men’s RX | 1 |
| John J | Men’s RX | 1 |
| Joe T | Men’s RX | 1 |
| Justin Michelotti | Men’s RX | 1 |
| Dustin H | Men’s RX | 1 |
| Ronnie E | Men’s RX | 1 |
| Matt R | Men’s RX | 1 |
| Name | Division | Heat Assignment |
| Katie R | Women’s RX | 1 |
| Allie B | Women’s RX | 1 |
| Misa F | Women’s RX | 1 |
| Christen V | Women’s RX | 1 |
| Sara C | Women’s RX | 1 |
| Leigh L | Women’s RX | 1 |
| Zipporah E | Women’s RX | 1 |
| Simone N | Women’s RX | 1 |
Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!
ESTIMATED TIMING INFORMATION:
This is an ESTIMATED flow of events so your heat time may vary slightly. We will do our best to get ahead of this schedule and wrap before three but we will need you to move quickly when it is your heat. Be ready to go and know when your heat time is approaching!
COVE STRENGTH WOD
Take 12 minutes to build to a heavy set in this complex
1 Strict Press + 1 Push Press + 1 Push Jerk
COVE WOD
10 Push Press
30 Double Unders
10 Box Jumps
5 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Go for a challenging barbell today and use the rope and box jumps as “active recovery”. If doubles suck the wind out of you, choose a manageable number (or set a goal of trying them for a full minute to see how many you get) but then move on! You should be able to go in big sets on the press early on, but if you’re struggling with sets of 3 or 5 from the beginning, LOWER THE WEIGHT!
Wednesday, October 2nd. 2016
WEDNESDAY WINS!
As you know, we love to celebrate the wins of our athletes and shout from the rooftops when hard work pays off. Today we give a huge shout out to Grant L. He’s a husband, a father of a super active young man and travels a lot for a pretty high pressure job. We’d argue he might have one of the busiest, most time demanding and stressful jobs (he is in India right now as we are writing this). Early on he really struggled to find time to come in, but at he ultimately decided to take (rather, MAKE) some time for himself. Since his renewed commitment, his health and the gains have been amazing.
In the last 3 months of making time for fitness, Grant has lost 30 pounds. And he’s now experiencing that wonderful feeling of having to buy new clothes! Although the weight loss and new clothes is the outwardly obvious change in Grant, it is the lifestyle benefits that might be the most powerful. Grant told us that when he walks through the doors of the Cove all the stresses of the day slip away. When that exhausting workout is over he is actually filled with energy and feels like a new person. He now has more energy to play with his son (he’s an animal at the CrossFit family classes) and deals better with the demands of his job and life. He is living proof that if you put yourself at the top of your priority list, amazing things can happen. Congratulations Grant!
FINAL DIVISIONS FOR CLASH AT THE COVE
As you know, our in house competition (The Clash at the Cove) will be this Saturday starting at 10am sharp (ATHLETES SHOULD ARRIVE BY 9:30 FOR CHECK IN AND JUDGES BY 9AM). Please note there will be NO regular classes that day! If you are not competing but want to get in a workout, you are welcome to get some work done “Open Gym” style AFTER the competition during the potluck BBQ (around 3:00pm). We will post more real-time estimates on Facebook as the day goes on to let you know more exact timing. But if you are competing, given the great turnout and multiple heats required, we will likely go from 10a-3p. A HUGE THANK YOU to all of the athletes and judges who are participating. We promise it will be a day to remember!
HERE IS THE FINAL ATHLETE ROSTER BY DIVISION…
(Heat assignments and estimated heat times to be released Wednesday evening)
WOMEN’S SCALED
Stephanie A
Kim M
Liz B
Dana N
Katie S
Brianna S
Yessica C
Alex M
Lydia S
Melissa G
Ashley C
Ahna P
Laree S
Meredith N
Colina P
Robyn Z
Angela D
MEN’S SCALED
Zac F
Trevor W
Luis M
Mike K
Andy W
Scott W
Paul K
Yun Z
Corey N
Jo A
Sean D
Gerard S
Andrey S
Kevin R
MEN’S RX
Charles W
Steve M
Jon H
Justin F
Justin M
Thomas M
John J
Joe T
Justin Michelotti
Dustin H
Ronnie E
Matt R
WOMEN’S RX
Katie R
Allie B
Misa F
Christen V
Sara C
Leigh L
Zipporah E
JUDGES
Brooke Z
Nicole B
Vanessa H
Pia P
Martine J
Phil J
John C
Tyler J
Chris F
Myrissa R
Irina K
Mike T
Julie J
Nathan N
Plan on coming (or staying after the comp) for some food and drinks. We’ll have burgers and dogs so bring a different dish or a side (and whatever your drink of choice is, of course!)
We are closing athlete registration on Monday at NOON, so if you want to compete, please let us know! And we will welcome more judges at ANY time!
COVE SURVEY CLOSES WEDNESDAY!
Thank you advance for your time AND constructive feedback! We are gaining such valuable insight from the surveys and are excited to see what more people have to say. We will be closing the survey on Wednesday at 5P so PLEASE take a moment to fill it out. We promise this information isn’t just ‘nice to have’… rather, the findings will directly impact the gym in real and meaningful ways!
https://www.surveymonkey.com/r/crossfitcove
FRESH START STRENGTH WOD
Hang Power Snatch
Work up to a heavy set of 3 Hang Power Snatch
FRESH START WOD
“Mini Cindy”
5 Pull Ups 10 Push Ups 15 Squats
10 Minute AMRAP
Coach’s Tip: Use the air squats to rest your shoulders (it helps to swing them as you squat!). It is important not to go to ‘failure’ on the Pull Ups or Push Ups as it is very difficult to recover from that. Take a break when you think you have one or two reps left in the tank!
COVE STRENGTH WOD
Take 75% of your 10 RM Back Squat and hit 3 sets of 12
COVE WOD
400 M Run
20 Deadlifts
400 M Row
20 Deadlifts
Fitness: 135/95
RX: 185/125
RX+: 205/135
10 min Time Cap
**The deadlifts should be unbroken for the first set of 20.**
Coach’s Tip: This WOD might feel a bit familiar to those who are competing this Saturday (light deadlifts with rowing and running) so use it for practice! The rep scheme is different here, but use it as a “prep opportunity” to work through the leg “wonkiness” when you move from movement to movement. If you are doing the competition this weekend, do this WOD lighter than you normally would. If you are not competing, challenge yourself on the run and row. But don’t go too heavy on the deads… try to pick a weight that you can do first set unbroken.
