Saturday, February 27th 2016
GREAT JOB ON 16.1!
It’s amazing to see how far we’ve come as athletes and as a community. The Open embodies what CrossFit is about; testing your own limits, supporting your fellow athletes and connecting as a group in the biggest and best way. We’d argue the Cove could be the poster child for what the Open is about!
If you missed the WOD yesterday, you can make it up at any time before Monday at 8p (last chance to enter your scores is 8p so do the work out in advance of that time!!)
SKILL/STRENGTH WOD
Every Minute for 15 minutes
1- 6 Front Squats (build in weight)
2- 6-10 Strict Chin ups
3- Rest
Men being men. Mike H. having a talk with his barbell while Robert and Andrew turn the workout into a Partner WOD. And coach Chris doing his best pose on the ropes…
Friday, February 26th 2016
IT’S HEEEERRRREEEEE!!!!
It’s the official start of the Open! At 8pm tonight 16.1 will be released (so we will update the blog with the details shortly). But for those of you who want to watch it live or can’t wait until we can update the blog after it is released, go to:
OPEN AT THE COVE
We will be using the Open WOD 16.1 as the workout of the day ALL day here at the Cove. If you are registered for the Open and can’t come to the 6:30p event, we will try to find a coach or fellow athlete to judge you during your WOD. And for the 6:30p Friday Night Lights event, we will run several heats in lieu of the regular 6:30p class and everyone is welcome to stay after for potluck food and drinks!
And get ready to show your team spirit tonight… and let the madness begin!!!!
OPEN WOD
16.2 Open Workout – RX
You’ve probably seen Justin M. around the gym (or maybe heard about him) but this kid is amazing. He’s almost 14 so can’t compete in the Open Teen Division until next year… but when we did 15.5 earlier this week it would have put him at #85 in the world for the 14-15 scaled division. You might want to ask him for his autograph when you see him… it’s gonna be worth something someday!
Wednesday, February 24th 2015
WEDNESDAY WINS
While we are all about celebrating victories every day, Wednesdays are the day we shine a special light on an athlete who has experienced a personal ‘win’ (big or small) as a result of the support of this community.
Today we highlight Jessica Sharp, an amazing athlete, mom and overall great person. She came to us through NEM (No Excuse Moms) 9 months ago has seen incredible growth.
Here’s a throwback picture of her on her FIRST DAY learning the press with a PVC pipe. And just this week she threw up a 75b split jerk!
And terrified of the box jump, she struggled with a 12″ box on her first day. We love you Jessica, but this form looks more “scared dancer” than seasoned athlete…
But here she is today. Conquering the 24″ box (with plenty of room to add more plates). Strong. An athlete. And not afraid of some wooden box… or anything else for that matter!
But in addition to her hard work INSIDE the gym she’s also worked hard OUTSIDE the gym. In fact, after the Paleo challenge she says she has a whole new lifestyle. Performance-wise, she retested the Paleo Challenge WOD and took 1:47 off of her time, even with a heavier wall ball (10lb instead of a 8 lb). More than that, she feels great — and has lost 9 pounds and 3 inches off her waist and hips and 2 off of arms and legs. She credits her success to the amazing support of the community — so congratulations to ALL OF YOU. And to Jessica, keep up the great work!!!!!!
OPEN PREP
We know the lead up to the Open can create a lot of questions around how to best prep. Should I work out as usual? Should I rest all week? What should I eat? Well, we hear ya… and developed some tips to ensure you have a GREAT CrossFit Open!
Countdown to the Open Blog Post
SCORING FOR THE COVE INTRAMUALS
These are subject to change but here are some ways your team can score points during the open.
Every athlete who submits a score (1 Point)
Best Selfie (could be a single team member or a group taken at any point during the week) (5 Points)
Best Team Picture Submitted via Team Captain (weekly) (5 Points)
Best Team Name (3 Points)
Best Team Spirit – this can be won by the team or individual which has the craziest costumes, cheers, dance routines,entrance, etc. Be creative. (5 Points)
Most inspiring performance by an individual (5 Points)
MOBILITLY WOD
Couch Stretch
Hamstring Stretch on a Pole
2 Rounds (1 minute each leg)
STRENGTH WOD
Build up to a heavy 10 Rep touch and go Deadlift
(no score use this as a warm up for the workout)
WOD
25 Deadlifts
50 Sit ups
20 Deadlifts
40 Sit ups
15 Deadlifts
30 Sit ups
Fitness: 185/125
RX: 225/155
RX+: 245/165
Coaches Tip: This turns into a sit up workout if you scale the deadlift weight accordingly. You should be doing big sets throughout. Get through the sit ups with speed and full range of motion.
Emily R. has been working on her mobility and movement patterns and is showing such progress. This front rack position at this depth was not possible just a few short weeks ago!
Tuesday, February 23rd, 2016
What better way to prep for the Open (in case you hadn’t heard starts his Friday) than to bang out an Open workout from last year’s games? And whether or not you knew it, Monday’s WOD was great Open prep as well. All of the movements (box jumps, cleans, jumping rope and pull ups) have all consistently been found as WOD components year over year — and we expect nothing different this year.
We hope everyone is getting to know their new Open teammates and if you still want to sign up it is NOT TOO LATE! Sign up now and we can assign you to a team!
STRENGTH WOD
Take 12 minutes to:
Find a Heavy 3 Rep Thruster
WOD
OPEN WOD 15.5
(5th workout from 2015)
27-21-15-9
Thrusters
Cals on the Rower
Fitness: 75/55
RX and RX+: 95/65
20 min Cap on this workout
Coaches Tip: The goal here is to keep moving. Do not blow out the first round of 27 and struggle through the rest. Set a pace that you can maintain.
Be sure to take advantage of the strength piece to work on your thruster technique.
Egan looks on proudly while Mom (Coach Brittany) handles a big 5:30 class…
