Lots of exciting things happening this week so please read on!
First and foremost, we are thrilled to announce that Anna Vaillancourt is joining the coaching staff at the Cove. She’s has over two years coaching experience under her belt, is super knowledgable and one of the nicest people we know. You’ll see her mostly coaching noon and 9:30am classes so if you’re not a regular, come mix it up and take one of her classes! Her full bio will be up on the site very shortly but we are so excited to have her.
Welcome Anna V!
A reminder that THIS TUESDAY we will be celebrating Phil’s Birthday! Martine will be bringing a cake and some adult beverages after the 5:30 class. So if you’re able to hang out after the 5:30 WOD and celebrate a bit, please do so… or if you are taking the 6:30 class feel free to carb up before the WOD (or hang out after the 6:30p class as am sure there will be a good handful of 5:30 people still there!). But regardless, wish Phil a Happy Birthday (and get ready to do some burpees to celebrate!!)
And last, but certainly not least, we are starting a new strength cycle — Overhead Squats. This is one of the most challenging lifts as it puts tremendous pressure on your shoulders if not done properly. We will demand a good position with this movement as weeks of bad OHS form will cause major shoulder problems. We will be doing lots of mobility and other shoulder drills to make sure they stay nice and healthy!
Along the way we will plug in some good videos to watch but please speak up and let us know what you are struggling with. Overhead position, mobility, strength…or all of the above!
Take 15 minutes to find a 1 RM Overhead Squat
800 m run
600 m run
400 m run
**The loading here is aggressive on the WOD, but the reps are relatively low. Remember to focus on range of motion, form and technique. We MUCH prefer you go lighter if you don’t have the form down… and that just means you will likely crush that 1RM later when we retest!