We have had some really great attendance over the past couple of weeks with our Saturday classes and we couldn’t be more excited about that. With that said, in an effort to help out our coaches we ask that you reserve your class time prior to EVERY class. The coaches make lesson plans prior to class trying to understand the number of athletes and the demand for equipment.

We also note that a lot of people have been coming in early to do the Saturday workout at 8 AM (or earlier)n to get a head start on a busy weekend. We love that and continue to encourage that, so we also added an 8 AM spot on Wodify for that Saturday unofficial time slot. If you are working out at 8 AM and are running into the 9 AM class, we ask that you set up your equipment on the outer parts of the gym so that 9 AM class can use the Wodify station and main gym space.

Looking forward to another great Saturday workout.

SAVE THE DATE! 12/3!! A huge tradition at the Cove is our annual in-house competition, Clash at the Cove. After a long hiatus due to COVID, we are SO EXCITED to be bringing it back!

“Competition fever” has been hitting the community hard (with a record number of people signing up for AND supporting athletes at comps), but this is a very different type of competition. While we will all work hard and test our limits that day, the focus is on HAVING FUN and bonding with your fellow Covies. And there is no better experience than Clash at the Cove to deliver on this. Although we will indeed crown a champion at this event, do not let the word “competition” deter you from participating!

This event is meant for EVERYBODY at the gym and is a FUN and INCLUSIVE way for people to dip their toes into the “competition” space. This year we will be having an RX and a Scaled division that will feature Male/Male or Female/Female teams. Just like our Partner WODs, team formats can help push you, but also provide comfort in the fact that you can lean on your partner to help round out your weaknesses. It’s a win-win!

Again, the competition is for EVERYBODY in the gym, literally EVERYBODY!!!! If you aren’t convinced that you can do this event AND have a great time (please talk to us so we can convince you) you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges, scorekeepers, and equipment managers. Non-members and family are welcome to come and cheer everyone on too. It’s such a fun experience that you want to share with others. We are looking for 100% participation in one form or another!

The event will be on Saturday, December 3rd, and typically goes from 9 AM to 2:30 PM. All you need to do is sign up at the whiteboard by the front Wodify station or you can just email us at info@crossfitcove.com. We, as a coaching staff, will be deciding on teams and will release that information live on “Facebook live” (that is a really fun event in itself!).

We know many of you are going to wonder what division to choose and to help you with that decision, we are posting general standards below. But PLEASE talk to us if you are undecided or don’t know what division to choose!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weights”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you, that’s when you lean on your teammate to help you out. It’s part of the fun of a TEAM competition in a safe and supportive environment.

Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Pull Ups

Double Unders

Toes 2 Bar

Again, if you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction! Let’s get that white board filled NOW!

A few of weeks ago, the Cove coaching team got together for a meeting on how to improve your experience at the Cove. We discussed not only general gym and coaching topics, but specifically looked at the current programming at the Cove and how we might look to improve it. 
We have been using CompTrain for just over four months, and in our experience, this is enough time to get a real feel for a program and be able to identify any biases it has (every program and programmer has biases!).  But it is our job to identify them and make adjustments to make the programming so it works better for the Cove community. 

 After discussing the strength and weaknesses of CompTrain, we are going to start making more tweaks to ensure we are hitting the needs of the entire membership. We are seeing strength levels increase (lots of PRs), improved attendance (up by 15%), and improved conditioning but we still see holes in the programming — especially when it comes to serving our competitive athletes. And by “competitive” we mean the ones who enjoy CrossFit as a ’sport’ and typically perform workouts RX/RX+. Coach Carlos will be heading up the efforts to ensure the workouts make sense for our gym and continue to push us to our highest levels of fitness, regardless of experience level.
As always, we thank you for putting your trust in us all to deliver maximum results in “the best hour of your day”!

This Monday’s memorial hero workout is Weston, which is in honor of Michael E. Weston.

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Michael E. Weston was killed on October 26, 2009, when the U.S. military helicopter he was in crashed while returning from a joint counternarcotics mission in western Afghanistan. Special Agent Weston was assigned to the Kabul, Afghanistan Country Office. He was 37 years of age at the time of his death