VETERAN’S DAY
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.
Not only is today a day to recognize all American servicemen and servicewomen, we would like to take a moment toespecially thank our MANY Cove athletes who have served (and are currently serving) this country. We are forever grateful for what you do.
Many of you got the taste of what a competition is about at the Clash of the Cove, and now its time to think about hitting one outside the box! There are two competitions coming up and we would LOVE to have Cove representation at both of them!
The Gemini Games is a PARTNER ONLY competition on January 14th and 15th. http://www.titancompetitions.net/gemini-games. We love this competition because it offers a WIDE variety of divisions and pairings (and you only compete on ONE day, not both). Saturday is the ‘same gender pairings’ and Sunday is the ‘mixed gender’ pairings. Coach Marina and Old Man Michelotti will be competing in the Masters RX division and Kim M. and Coach Brian are hitting the M/F Scaled division (both on Sunday). We’d LOVE to have a big group representing!
Saturday, January 14th
Men/Men Elite
Men/Men RX
Men/Men Scaled
Female/Female RX
Female/Female Scaled
Sunday, January 15th
Men/Women RX
Men/Women Scaled
Men/Women Masters RX (40+)
Men/Women Masters Scaled (40+)
The best way to decide if you should go Elite, RX or Scaled is to consider what you do on a day to day basis here at the Cove. Can you perform most of the Girls or Hero WOD’s as Rx’d or do you scale? This would be a good indicator of what level you are. No minimum standards will be given. To check out last years WOD’s click here!
The Battle of Baltimore is a thrown-down hosted by our very own Geo Rockwell at CrossFit Federal Hill. It is a THREE person team format and will be held on January 28th. We had NUMEROUS Cove athletes participate in this last year and they all had a blast. Standards are not yet released, but here are the workouts from last year:
We will post more information as it become available!
PARTNER WOD
100 Cal Row
100 Deadlifts
80 Cal Row
80 Front Squats
60 Cal Row
60 Push Jerk
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Both partners are working at the same time. As a team, you must complete each section before moving on. One partner starts rowing and one partner starts deadlifting and you can switch whenever you want. If the deadlifts are done first the partners must wait until the row is done to move onto front squats.
Trevor has been working on full hip extension before dropping under the bar and bending his elbows on his Snatch. It’s clear hard work pays off!
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