Yep, that’s the name of the first team that signed up for the Gemini Games! Liz Barr and Angela Davis are gonna rock the F/F scaled Division. 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. Let’s get signed up people!
For those of you that missed last nights post 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.
Saturday, January 14th
Sunday, January 15th
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!
Another great competition is the Battle of Baltimore! It is a thrown-down hosted by our very own Geo Rockwell at CrossFit Federal Hill. It is a THREE person SAME GENDER 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!
Spend 10 minutes working on Double Unders
5 Hanging Power Cleans 7 Sit Ups9 Ball Slams 7 Rounds Fitness: 115/75 (14 Sit ups)RX: 135/95 (7 GHD Sit ups)RX+: 155/105 (7 GHD Sit ups) 12 Minute Cap
Coach’s Tip: Attack this WOD in bite-sized pieces. It is a small volume of reps for each movment, so challenge yourself! And just because you challenge yourself on one thing, doesn’t mean you have to hit them all that way. For example, if you are a guy who can thinks they can gut through the 5 Cleans at 135 but it will leave you gassed, do regular sit ups as your ‘rest’. And if the barbell is easy for you but you don’t hit the GHD often, today’s your day. With a 12 minute time cap you’ll have to find a combination that lets you move FAST (less than 90 seconds per round). Play around with the pieces and find a scheme that works for YOU!
Jessica M = Amazing