CLASH AT THE COVE
CLASH AT THE COVE IN-HOUSE COMPETITION
HOW IT WORKS:
- Sign up at the White Board at the front of the gym by putting your name on the division in which you want to join (we will be putting this up shortly)
- We will assign you two teammates to complete your team of three
- Teams will be three-person/mixed gender
- Teams will be announced on Monday, March 16th, so you MUST sign up by Wednesday, March 11th
- And, of course, they will be announced via a “must-see” Facebook Live event (as well as published on the blog and on the White Board).
TRUST US that while this format is slightly different from what you might be used to, we WILL make this a competition to remember!
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 weight”, 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 then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.
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
So, put your name up on that sign-up board. We want to see that thing FULL!
8,000 STEP UP CHALLENGE
Most of you saw the post on the Cove Club FaceBook page, but in case you missed, February is our 8,000 Step Up Challenge! The goal is to do 8,000 step ups to a box (weighted or unweighted) during the month of February. And lucky for you, it’s a leap year so you get an extra day! You can either use a 20/14# Medball or you can also opt out of a weight. No big deal, you’ll still get a great workout.
If you do this challenge you MUST commit to doing it incrementally. Unlike the rowing challenge wehre you can adjust intensity super easily (we’ve often seen 20-30k in one go at the very end to make it in under the wire) doing over 1,000 step ups in one go could be a recipe for serious injury. You need to be responsible for yourself as we simply cannot monitor volume for everyone — but if we see you on a box for too long, we WILL make you stop!
This challenge was inspired by the Hero WOD “Chad”. It was named after Chad Wilkinson, a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th. Please honor his memory by being humble and staying safe.
WOD
“Heavy Grace”
30 Clean and Jerks
rest 2 minutes
into
“Regular Grace”
30 Clean & Jerks
Time Cap: 18 minutes
Fx: 115/75, 95/65
P: 165/115, 135/95
O: 205/135, 135/95
ACCESSORY
3 rounds-
20 Shoulder Taps
:30 Handstand Hold
Rest 1 minute
Coach Daniel Tips: Essentially it’s double grace, but a little harder. The first Grace should be a weight where you really shouldn’t be stringing together any reps. This part should be singles pretty much the entire way through to really emphasize good lifting technique at a moderate load. Think of the pacing as counting to 2 mississippi seconds before lifting your next rep and sticking with that the entire 30 reps.
For the second Grace, the weight should feel great now that it’s lighter. Try to start with sets of 5-6 before breaking into singles if necessary. This part is a sprint. Minimize the rest and try to finish in glorious fashion.
