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!
COVE OPEN DETAILS: PLEASE READ!
The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 23rd (the WODs are announced at 8p on Thursday nights) we will do all the workouts at the Cove on Fridays. This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 5:30p AND 6:30pm classes. That means we do a big team WOD event, we act as judges for each other and hang around for pot-luck style drinks and snacks after. Maybe we can even bust out the disco ball. Here is some key information you’ll need and some answers to questions we’ve already been asked:WHAT IF I’M NOT OFFICIALLY REGISTERED FOR THE OPEN. CAN I STILL DO THE WORKOUTS? Every Friday Cove WOD will be that week’s Open workout. That means in classes all day long, you will get a chance to do it. Since we will have participating athletes in almost every class hour, we will running classes as if everyone is doing it. That means ALL classes will run as two heats and you will judge each other. One group will do the workout and the other will judge. Then we will switch. Again, even if you are not registered, you will get a real sense of what it is all about! Don’t be intimidated but he word “judging”. It means your quality of movement will be held to a high standard and you’ll be having someone count your reps (trust us, it’s SO nice not to have to do the math at the end of class!). We will all hear “no rep” at one point during this Open!WHAT IF I CAN ONLY MAKE AN EVENING CLASS TIME AND I’M NOT DOING THE OPEN?Come in and do your workout during your regular time (meaning, show up any time DURING the Friday Night Lights event)! It will not follow a normal class structure, but we will have recommended warm-ups ready for you to do before you get after it. So if you can only WOD in the evening and need to scoot on out, that’s totally fine!WHAT IF I REGISTERED FOR THE OPEN BUT CAN’T MAKE IT TO THE BOX ON FRIDAY?Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open. You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. Show up, do your best, and put in your score. If you cannot make it on Fridays, you will need to secure your own judge for another time. The Cove Club FB page will be packed with offers and requests to judge, so just post a “Hey, I need a judge at XX time and happy to return the favor”… and you’ll get someone! Keep in mind that if you are traveling, boxes around the globe will be doing the same workout, so you can certainly drop into any box on the road and they’ll likely connect you with someone to judge you to get the ‘official’ score.
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!
HOW DO I SUMBIT A SCORE IF I’M DOING THE OPEN? Your judge will have a scoresheet that you will sign after your workout is complete. It will include your score and your judge’s name. You will need to log in to games.crossfit.com (or use the app) and enter your scores by 8PM on Monday evening (5P Pacific Time)
Most importantly the Open is a time for people to push together. When we think of the magic of CrossFit it is in that we are all suffering together and somehow find a way to laugh when it is over. It’s that togetherness that is the special sauce that allows people to do more with their bodies than they ever thought possible.
This year we are once again doing our ‘intramural league’. It is an internal “competition” that doesn’t measure itself on reps or time rather on participation, heart, creativity and the spirit of community. The idea of signing up for the Open might feel REALLY outside your comfort zone or fall squarely against your feelings about the word “competition” generally speaking… but think of all things you have already tried here at the Cove and how you felt about yourself afterwards. This is just another challenge that will make you stronger… mentally and physically. But that word makes you uncomfortable still, let’s lose the word “competition” entirely. Let’s just call it a “Friday Night Lights WOD”. One with super-sized high fives and tons of laughing during AND after. Oh, and beer.
Once again, we are creating mini teams within our own Cove community to further bolster the excitement around the Open, but unlike last year, we are building the teams to around “THE GENERATION GAP”! We all continue to adjust the teams as people continue to sign up!
We will have four different teams based on age:
“The Kids”: The under 30 crew
The “Dirty Thirties”: The 30 -35 athletes
The “I can’t believe I’ll be 40 soon” team: Athletes 35 – 49
The “Masters”: The elderly 40+ crew who refuses to use the handicap bar in the bathrooms
We are not assigning team ‘captains’ for each; we will leave it up to you to decide how to rally yourselves. You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:
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
(many of these will be judged by the Cove coaches each week!)
To date, here are the teams!
The “Dirty Thirties” (30-34)
The “I cant’ believe I’ll be 40 soon” team (35 – 39)
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.
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box
Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box
Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
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