September 18, 2016

Monday, September 19th 2016

IN HOUSE COMPETITION 10/15

We are holding our second annual in-house competition THE CLASH AT THE COVE on October 15th from 10a – 2pm! For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. It consists of three workouts during the day with a final fourth workout for the top five finishers in each division.

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 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! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

CLASH AT THE COVE STANDARDS

Use this guide to find the division that you should choose when signing up for the 2016 Clash at the Cove In-House competition. There is a sign up list on the White Board by the Wodify Station. We want to see that FULL!

For a “working weight” you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements listed. 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:

Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups Allowed)

Jumping Pull Ups

Single Unders

Knees to waist

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Pull Ups

Double Unders

Toes 2 Bar

WELCOME FRESH START LADIES!

We are thrilled to be starting our ladies only challenge today! Their classes will run at 4:30pm and 7:45pm Monday, Wednesday and Friday. PLEASE give them a warm Cove welcome and a hi-five when you see them. If you can remember back to your first day and the anxiousness you felt, remember how much the support of community helped you get through that!

FRESH START WOD

(Workout Of the Day)

5 Push Ups
10 Sit Ups
20 Air Squats
200 Meter Run

12 minute AMRAP

(As Many Rounds As Possible)

You’ll find we have a whole new language here! To count an AMRAP, count the number of TOTAL rounds you did PLUS the number of additional reps. Let’s say you got through the above sequence 3 times completely and were on your fourth push up in your fourth round. That would make your score “3 + 4”. Meaning, three full rounds completed plus 4 reps on the next round! We have tricks to help you count so don’t worry too much about math while working out!

COVE WOD

“Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Today we honor him with this Hero WOD… 10 Push Press 10 KB Swings 10 Box Jumps 20 min AMRAP Fitness: 95/65 (25/26) RX and RX+: 115/75 (53/35)

Coach’s Tip: The weights should be light and you should going unbroken in the early sets. A 20 minute metcon will test your engine for sure, so take a few seconds between movements to collect yourself and catch your breath so you don’t fall back to small sets of each movement! In CrossFit terms, this isn’t a sprint, it’s a marathon…

Tessa working up to her one rep max box jump at CrossFit Family class!