CrossFit Open at the Cove
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!
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!
- 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
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
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
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