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ENGINE EXPRESS WITH COACH MARIA

ENGINE EXPRESS WITH COACH MARIA

 Welcome to the sweaty job of Coach Maria as she leads you through another Engine Express workout for your home needs.

 

STRENGTH
5-5-5-5-5
Strict Press from ground

HOME STRENGTH

8-8-8-8-8
DB Strict Press

METCON
5 rounds
10 Hang Power Clean
10 Shoulder to Overhead
50 DU

Fx: 95/65, 2:1 SU
P/O: 135/95

HOME METCON

Same with DBs
Fx: 35/25
O: 50/35

 

Tuesday, August 11th, 2020

METCON

3 rounds
30 Deadlifts
30/25 Pushups
30 Air Squat Jumpover (lateral)

Time Cap: 15 min

Fx: 115/75
P: 135/95
O: 155/105

HOME METCON

Same with DBs

ACCESSORY
3 rounds
12 Barbell Good Mornings
12 Barbell Squats
14 Single Leg Glute Ham Bridge (7 each leg)
(for Home WODers, use a single DB)

SAFETY UPDATES AND SHIRT SALE

SAFETY UPDATES

This past week we have made some changes in our class policies to ensure that we are following the mandates of Governor Hogan and creating a safe, well-spaced environment at the Cove. We think these changes have been a great success and we are so thankful that everyone is being so considerate and aware of their fellow Cove athletes.

As a staff we continue to learn and are always looking for new ways to provide a great, fun workout while maintaining safe, social distancing. One area where we are looking at increasing distancing is at the rig.  With one person under each overhead bar, we are at just under six feet, so we want to offer up new methods to help create more spacing (or give options to those who want to avoid the rig entirely).

  1. We have opened up two of the sets of hanging rings as stations for our members to use for pull-ups, low ring rows, or toes-to-ring. This opens up two more spaced stations (please leave the middle rings unoccupied for spacing purposes if two athletes are working there).
  2. We are offering more daily scaling options to allow us to give you more ‘off rig’ options. For example, for pull-ups, we are going to suggest people to do barbell or dumbbell rows or for toes-to-bar we would substitute GHD situps,toes-to-rings, or toes-to-barbell. You might not be familiar with some of these movements – and that’s ok – we’ll teach you!  It offers a great opportunity to improve your skills and further develop you as an athlete.
  3. On certain days we are going to look to do a staggered start during some workouts to space out the usage of certain equipment. So if you like extra time to get water and use the bathroom, you’re in luck!

 

Tomorrow’s class will be a great example of this in action as we use the rig as a finisher of the workout.  Our coaching staff may use many of the above-listed options to create a fun, challenging, and most importantly safe environment for our athlete.  So come in with an open mind and have a great workout!

SHIRT SALE!

We have new “Cove Fitness” shirts coming in soon, so we are creating some shelf space by selling the current inventory T-shirts for $15.  There is a mix of styles, colors, and designs, so there’s something for everyone. We have placed the sale shirts in the main gym area so you can use the Cove iPad and search for “CrossFit Cove Shirt – $15” or fill out a merchandise sheet and select a shirt and we will process it at that discounted price. Again, they are reduced to $15 (normally they go for $25), so get your swag on!

OUTDOOR SCHEDULE

 This week we are going to continue to try our outdoor classes at different times as we look for the most popular time slot. We had a lot of rain last week, so we are going to try the same times again. We will have an outdoor class on Monday at 5:30 PM, Tuesday at 6 PM, and Wednesday at 6:15 PM.

Irina showing a great overhead position while maintaining a strong midline.

STRENGTH

3-3-3-3-3
Overhead Squat (from ground)
First set > 70% of 1RM Snatch

Cap: 13 min

HOME STRENGTH

EMOM8
6 Alt. DB Snatch
4 Single Arm Overhead Squat (each arm)

METCON
45 Overhead Squats
45 Pullups

Time Cap: 9 min

Fx: 75/55, J-Hook Row
P: 95/65
O: 95/65, C2B

HOME METCON

50 Single Arm Overhead Squat (25 each arm)
80 Bent Over DB Rows

Fx: 35/25,
P/O: 50/35

Sunday, August 9th, 2020

YOGA AND OPEN GYM!

Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).

Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!

Saturday, August 8th, 2020

STRENGTH
5 sets of 10 Back Squat @50% of 1RM

Cap: 12 min

HOME STRENGTH

EMOM7
8 DB Front Squats

METCON
5 rounds
1:00 Plank
10 Shoulder to Overhead
10 Bar Facing Burpees

Time Cap: 11 minutes

Fx: 95/65
P: 115/75
O: 135/95

HOME VERSION

Same with DBs
Fx: 35/25
P/O: 50/35

Friday, August 7th, 2020

PARTNER WOD

(shared reps however you’d like)
150 Deadlifts
200 Situps
100 Hang Power Clean

*After every movement, both partners must accumulate a 1:30 DB Hold (DBs in each hand in standing position). Time doesn’t count unless both partners have the DBs up

Time Cap: 20 min

Fx: 115/75, 35/25 DBs
P: 135/95, 50/35 DBs
O: 155/105, 70/50 DBs

Thursday, August 6th, 2020

METCON
“Lightweight”
5 rounds
20/15 Pushups
30 Front Rack Lunges
20 Air Squat Jumps

Time Cap: 20 min

Fx: 75/55, Kneeling Pushup
P/O: 95/65

HOME VERSION

Same thing with DBs

Wednesday, August 5th, 2020

OUTDOOR CLASS

We have a 6:15 PM outdoor class tomorrow for those looking to enjoy the outdoors while working on their fitness.

STRENGTH
Build up to a heavy 3 rep hang power clean

Cap: 11 min

METCON
25 V-ups

25 Deadlifts

50 Hang Power Clean
150 DU

Time Cap: 10 min

Fx: Tuck Ups, 95/65, 300 SU
P: 115/75
O: 135/95

HOME STRENGTH

Every 45 seconds for 8 rounds
5 DB Hang Power Cleans

HOME METCON

50 Situps Holding a DB (Raise Overhead at the top of situp)
50 DB Hang Power Clean
150 DU

Tuesday, August 4th, 2020

ENGINE EXPRESS

WORKOUT

If you are scared away by the rain, then enjoy this at-home workout from Coach Maria.

 

 

 

METCON

30 rounds
1 Thruster
2 Bar Facing Burpees
3 Jumping Jacks

Time Cap: 20 min

Fx: 95/65
P/O: 135/95

HOME VERSION

Same with DBs

ACCESSORY
(weight optional)
3 rounds
15 Glute Ham Bridge
12 Good Mornings
10 Step Back Lunges

OUTDOOR CLASSES & MASK UPDATES!

NEW MASK POLICY IN EFFECT

Technically the Governor’s new mask mandate went into effect on Friday at 5p, but this is our first full week of classes with some modifications at the gym. The good news is that we’ve had a few classes already to test it out, and the GREAT news is we have already learned a ton and it seems to be manageable and effective!

For those of you new to hearing of the amendment of the Executive Order, “Masks will be required at all Maryland gyms starting Friday at 5 p.m. under a new order by Governor Larry Hogan. A spokesperson says the only exception will be “heavy aerobic exercise” where a mask might “genuinely impede your breathing.”

Here’s how this will be applied at the Cove:

  • Per usual, you will enter the gym from the front with a mask and wash your hands or sanitize upon arrival.
  • You will find your station on the floor and retrieve all of your equipment (with your mask on now).  Try to get as much as you think you will need for the workout (weight variations and such) to eliminate foot traffic once you are set up.
  • The coach will review the workout and go over any housekeeping issues.  We ask you keep your mask on for this too.
  • Put on your mask to walk the floor to bathrooms, in public areas or retrieve items you might still need.
  • Once class starts and you start moving, you can remove the mask if it impedes your breathing or creates discomfort.  Everyone will have a different tolerance here, so do what works best for YOU.  The last thing we want is an injury from dizziness or lightheadedness.
  • As your coaches, we will our best to keep our faces covered but may need to remove to allow for enough volume while instruction or for our athletes who are hard of hearing (we have several).  We will do our best to maintain double separation while doing so.
  • We have expanded the workout footprint of the gym to further increase distancing to at least 12 feet of separation.
  • Continue to follow the expected clean up procedure. Each of us will need to wipe each piece of equipment and use the towels as ‘mittens’ to return your gear back it it’s place. Towels are already folded in ‘two packs’ and disinfectant sprays are at each clean up station.
  • Continue to bring a yoga mat daily.  Most body contact with the floor should be on your mat… but please mop up any sweat angels that extend beyond your mat!

We thank you all in advance for your understanding, patience and support.  On every level!

 

CHANGES IN OUTDOOR SCHEDULE

It seems no one’s schedule is their own these days, which makes it challenging to find a ‘one size fits all’ solution for anything!  We know people like having an outdoor training option, but in terms of classes, we’re trying to play around with times to see what works best.  While 6:45p outdoor classes saw some attendance, we’ve been asked for alternative times from several others. In an effort to try to increase attendance in our outdoor classes and satisfy the schedule of more athletes we are trying some different times this week.  THIS WEEK’s schedule of outdoor classes will be as follows:

5:30 PM on Monday

6:00 PM on Tuesday

6:15 PM on Wednesday

(reminder, you can do the workout ANY time outside! We have music speakers available, a dedicated outdoor clock and clearly we have all the gear you need!)

 

STRENGTH
EMOM10
2 Squat Snatch
@70%+ of 1RM

METCON
4 rounds
12 Deadlifts
12 Power Snatch
400m Run

*If you drop the barbell on the set of power snatches before your set of 12 is over, you must first do 10 jumpovers before proceeding
Time Cap: 16 min

Fx: BB only
P: 75/55
O: 95/65

HOME STRENGTH

Every 45 seconds for 8 rounds
8 Alt. DB Snatch

HOME METCON

4 rounds
14 DB Deadlifts (you can use 1 or 2)
14 Alt. DB Snatch
400m Run

*If you drop the DB before your set of Alt DB Snatches are over, you must first do 10 Jumpovers before proceeding

Time Cap: 16 min

Coach’s Tip (and commentary on post-wod layout and mask use!):