Monday, February 22nd, 2016
We hope everyone is excited for the CrossFit Open. We are overwhelmed by the number of athletes who have signed up. At this moment we have more athletes signed up for the Open than any other gym in Columbia! We are the youngest gym in the area yet we have the most athletes participating. And we couldn’t be more proud. We certainly expect to win the CrossFit Open as far as spirit, community, and fun.
IF you have not signed up, it is not too late. Sign up now and we can assign you to a team!
THE COVE INTRAMURAL TEAMS
Listed below are our three intramural teams for the Open. Thank you to Lindsey B., Justin F, and William S. for being team captains. For those that are on FaceBook we created private groups for each team so that you plot and plan how to display your spirit during the Friday Night Lights events. Just click on your team name below to join your intramural facebook group.
What are the Friday Night Lights events? During the CrossFit Open the Friday workout for the entire day is the Open workout (we still will be doing occasional partner workouts during the open just not on every Friday). “Friday Nights Lights” is a special weekly event run as a group class where we do the workout together (usually run in several heats). We then we follow it up with a potluck of post WOD snacks and drinks. Nothing taste better than a cold beer in a Cove koozie after an Open workout.
So, without further adieu… here are the Open teams!
“We Like Big Sets and We Cannot Lie”
William S Andrew M Bonnie M Brian A Chris F Garth C Kim M Laura C Lukas C Michael U Robyn Z Tanique P Tanya L Zac F Alyissa W Clint R Emily F
Linsdsey B
Aaron T
Maria A
Larry J
Bobby R
Brian C
Charles W
Irina K
Marina A
Katie R
Leigh L
Maegan D
Michael D
Rikki D
Terry S
Jonathan H
Nathan N
Justin F Allie B Angie H Brendan F Brooke Z Christopher B Jessica S Josh H Justin M Kyle M Julie J Myrissa R Phil J Sara C Steve M Anna V Alan M
STRENGTH WOD
Jerk Balance with an empty bar 5/5/5
Split Jerk with 5/5/5/5 at 50-60% of 1 RM
WOD
100 Double Unders
50 Box Jumps
40 Hanging Power Cleans
30 Pull ups
Fitness: 95/65 200 Singles
RX: 135/95
RX+: 155/105
Coaches Tip: Pick a weight that you can move while fatigued. The goal should be to hit sets of 3-5 on the cleans while tired.
Introducing new member Rich looking stronger overhead…
Sunday, February 20th, 2016
OPEN GYM 9A – NOON
We are so excited about the massive participation we are having for the open. You have till Thursday to sign up for the open but we are planning on assigning people for intramural teams tomorrow night so get on it!
]]>
Saturday, February 20th 2016
We couldn’t be happier with the Open registration… keep it coming, but do it QUICKLY! On Sunday, we will be building the team rosters, so get registered ASAP! If you are scared or don’t think you can’t handle it, here’s an example of the first scaled WOD from last year’s Open:
15.1 Scaled Workout 1 Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed if you can’t do Snatches. Clean and jerks allowed.
STRENGTH WOD
Deadlifts 8/8/8/8 (use 50-60% of 1 RM and go fast, lock out hard at the top of each rep, use this as a warm up)
Between each set hit a 30 second couch stretch on each leg
WOD
A flash back to an awesome night at the Cove. We’ll be sending ‘save the date’ invites for next year shortly…
Friday, February 19th 2016
THE OPEN STARTS IN ONE WEEK!
We LOVE the uptick in registrations and as of today we have 36 registered! Keep it going!
SKILL WOD
PARTNER WOD
Jessica S. is continually working on her form and making GREAT gains. Here’s just another example of how she uses a scale to maintain perfect form with a straight body position and elbows in tight. Great work!
