Thursday, October 13th 2016
COMPETITION DETAILS!
We are just a few days away from our 2nd Annual In House competition “The Clash at the Cove”. If you have signed up, below is your heat assignment and the estimated WOD times. We will do our best to stay on time but we NEED YOUR HELP in doing so. Know your heat orders, get yourself warmed up and be ready to go. We will be starting Saturday at 10am sharp (ATHLETES SHOULD ARRIVE BY 9:30 FOR CHECK IN AND JUDGES BY 9AM). Please note there will be NO regular classes that day! If you are not judging or competing PLEASE COME BY to cheer on your fellow athletes and hang out for the pot-luck after!
HEAT ASSIGNMENTS:
| Name | Division | Heat Assignment |
| Stephanie A | Female Scaled | 1 |
| Kim M | Female Scaled | 1 |
| Liz B | Female Scaled | 1 |
| Dana N | Female Scaled | 1 |
| Katie S | Female Scaled | 1 |
| Brianna S | Female Scaled | 1 |
| Yessica C | Female Scaled | 1 |
| Lydia S | Female Scaled | 1 |
| Mellisa G | Female Scaled | 1 |
| Ashley C | Female Scaled | 2 |
| Ahna P | Female Scaled | 2 |
| Laree S | Female Scaled | 2 |
| Meredith N | Female Scaled | 2 |
| Colina P | Female Scaled | 2 |
| Robyn Z | Female Scaled | 2 |
| Angela D | Female Scaled | 2 |
| Cathy H | Female Scaled | 2 |
| Alex M | Female Scaled | 2 |
| Name | Division | Heat Assignment |
| Trevor W | Male Scaled | 1 |
| Luis M | Male Scaled | 1 |
| Mike K | Male Scaled | 1 |
| Andy W | Male Scaled | 1 |
| Scott W | Male Scaled | 1 |
| Paul K | Male Scaled | 1 |
| Gerard S | Male Scaled | 1 |
| Yun Z | Male Scaled | 2 |
| Corey N | Male Scaled | 2 |
| Jo A | Male Scaled | 2 |
| Sean D | Male Scaled | 2 |
| Zac F | Male Scaled | 2 |
| Andrey S | Male Scaled | 2 |
| Kevin R | Male Scaled | 2 |
| Name | Division | Heat Assignment |
| Charles W | Men’s RX | 1 |
| Steve M | Men’s RX | 1 |
| Jon H | Men’s RX | 1 |
| Justin F | Men’s RX | 1 |
| Justin M | Men’s RX | 1 |
| Thomas M | Men’s RX | 1 |
| John J | Men’s RX | 1 |
| Joe T | Men’s RX | 1 |
| Justin Michelotti | Men’s RX | 1 |
| Dustin H | Men’s RX | 1 |
| Ronnie E | Men’s RX | 1 |
| Matt R | Men’s RX | 1 |
| Name | Division | Heat Assignment |
| Katie R | Women’s RX | 1 |
| Allie B | Women’s RX | 1 |
| Misa F | Women’s RX | 1 |
| Christen V | Women’s RX | 1 |
| Sara C | Women’s RX | 1 |
| Leigh L | Women’s RX | 1 |
| Zipporah E | Women’s RX | 1 |
| Simone N | Women’s RX | 1 |
Please note your heat number may change for the final WOD. We will “resort” your heat based on your standing after the first two rounds!
ESTIMATED TIMING INFORMATION:
This is an ESTIMATED flow of events so your heat time may vary slightly. We will do our best to get ahead of this schedule and wrap before three but we will need you to move quickly when it is your heat. Be ready to go and know when your heat time is approaching!
COVE STRENGTH WOD
Take 12 minutes to build to a heavy set in this complex
1 Strict Press + 1 Push Press + 1 Push Jerk
COVE WOD
10 Push Press
30 Double Unders
10 Box Jumps
5 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Go for a challenging barbell today and use the rope and box jumps as “active recovery”. If doubles suck the wind out of you, choose a manageable number (or set a goal of trying them for a full minute to see how many you get) but then move on! You should be able to go in big sets on the press early on, but if you’re struggling with sets of 3 or 5 from the beginning, LOWER THE WEIGHT!
THIS is what we call multi-tasking! For those of you who might say “I don’t have time to work out today”, take Zipporah’s lead and MAKE the time!
