August 2nd, 2016
We realize we have several new members (and veterans!) who have never joined our Cove Club FB group. This is a PRIVATE GROUP for Cove members only, so we want all of our athletes part of it! If you haven’t, PLEASE DO join! This is where we share everything from gym happenings to ridiculous videos, so please ask to join the group here:
JOIN THE COVE CLUB FB PAGE HERE
COVE SWIM WOD: SATURDAY @ 11am!
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am!
There will be a 9a class that morning, but no regular 10 or 11am classes.
The WOD will be held at North Saint Johns Swim Club (9200 Marydell Rd. in Ellicott City). We will have the pool to ourselves for an hour before it opens. Please plan to be there just before 11am so we can get your waiver signed and get warmed up QUICKLY. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volleyball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
In order to plan for enough equipment for the WOD, please please make sure you RSVP for the event here:
Cove WOD and Pool Party RSVP
We will have a potluck BBQ afterwards, so please sign up on the whiteboard at the gym and let us know what you are bringing. We can’t thank Kim and Steve enough as this should be an EPIC DAY for the Cove!
As a reminder, here’s the WOD!
POOL PARTNER WOD
For time: 2 laps (each partner swims 1) 100 KB Swings 4 laps 100 Goblet Squats 6 laps 100 SDLHPs 8 laps 100 KB Lunges 10 laps *1 lap is down and back. *Split laps and reps up however you’d like *Only 1 partner working at a time **This can be done outside of the pool with 8 burpees for each lap
STRENGTH WOD
A1) 10 Bent over barbell rows
A2) 8 strict toes to bar/leg raises
3 Rounds
WOD
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Time Cap 14 Minutes
Coach’s Tip: A few notes on how to scale Annie: The amount of doubles in today’s workout can be intimidating so here are two great options: 1) If you really struggle with them try to get between 1 – 5 at the beginning of every set then go back to singles. It will force you to try them every round even when you are more fatigued. 2) Or try to get as many as possible in a certain amount of time. 50 is about a minute for someone is good. So take one minute and rack up as many as possible, then go back to sit ups. Any chance to force yourself to work on DUs is a win!
Looks like Charles might be trying to show off for a rig full of women!
]]>