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!):
Here are some of the changes we will be implemented in regards to the most recent changes provided by Governor Hogan.
We are going to our members to wear their mask for a longer period of time. Per the direction from Governor Hogan, they can take them off when they don’t feel comfortable in regards to exercising with it on (shortness of breath, dizziness, etc.), but we want them on walking throughout the gym or anywhere outside their “station” (getting plates, grabbing equipment, etc.).
We are going to ask coaches to wear a mask during classes. They may take them off communicate key aspects of safety, instruction, or performance but will primarily keep them on before and during the workout. If taking them off, maintaining appropriate distances will be key as well.
We want to be proactive beyond the demands of the government to ensure your safety. They will include the following:
Making adjustments in programming to allow us to utilize our space more effectively (split strength/metcon, offer more scales, etc.)
Push out the physical footprint of usable gym space to create even greater separation.
Look to change our schedule slightly to offer more outdoor options at different times (we also encourage more outdoor ‘open gym’ use)
Create an area for members to interact outside – bringing chairs outside daily
#noplacelikecove #columbiamd
STRENGTH
EMOM10
(From Ground) 3 Front Squats
METCON
10 rounds
1 Power Clean
2 Front Squats
10/8 Pushups
Fx: Kneeling Pushup, 115/75
P: 165/115
O: 205/135
HOME STRENGTH
Every 45 seconds for 10 rounds
4 DB Front Squats
HOME WOD VERSION
10 Rounds
1 DB Power Clean
2 DB Front Squats
10/8 Pushups
We hope everyone had a great weekend and you’re ready to get after another awesome week at the Cove. Just a gentle reminder to follow the protocols we have in place these days — and we’ve made them easy for you to remember. Using language we’ll used to, let’s call it “AMRAP” safety…
Always bring your yoga mat. It should be used for stretching and cool downs and any time your body is splayed out on the floor.
Masks are required in the common areas (coming in the gym, to/from bathrooms, etc.) as we may not see who’s coming around a given corner to allow for distancing.
Remain six feet apart from your fellow Covies. This means no sharing pull up bars and facing out from the rig to maximize separation.
Applaud your fellow Covies’ performances with virtual fist bumps and “great job” shouted across the gym. “Likes” on Wodify are pretty sweet too.
Plates and all gear must be cleaned before it is returned to its designated spot. Use the sprays and towels (two per folded pack) on the shelves.
Thank you for protecting your fellow Covies by adhering these easy to follow rules inside the gym!
STRENGTH
10 minutes to establish a heavy 1 rep Hang Squat Clean
METCON
40 Hang Squat Cleans
30 Bar Facing Burpees
20 Bar MU
Here’s another of Coach Maria’s Engine Express workouts, perfect for our clients who can’t make it into the gym as well as anyone looking for a good sweat!
“Engine Express Ladder”
50 reverse crunches
40 shoulder taps
30 alt curtesy lunges
20 burpees
10 hand release push ups
20 burpees
30 alt curtesy lunges
40 shoulder taps
50 reverse crunches
METCON
“Skills to pay the bills”
50 Overhead Lunges
50 HSPU
50 Pistols
We hope everyone had a great weekend and you’re ready to get after another awesome week at the Cove. Just a gentle reminder to follow the protocols we have in place these days — and we’ve made them easy for you to remember. Using language we’ll used to, let’s call it “AMRAP” safety…
Always bring your yoga mat. It should be used for stretching and cool downs and any time your body is splayed out on the floor.
Masks are required in the common areas (coming in the gym, to/from bathrooms, etc.) as we may not see who’s coming around a given corner to allow for distancing.
Remain six feet apart from your fellow Covies. This means no sharing pull up bars and facing out from the rig to maximize separation.
Applaud your fellow Covies’ performances with virtual fist bumps and “great job” shouted across the gym. “Likes” on Wodify are pretty sweet too.
Plates and all gear must be cleaned before it is returned to its designated spot. Use the sprays and towels (two per folded pack) on the shelves.
Thank you for protecting your fellow Covies by adhering these easy to follow rules inside the gym!
STRENGTH
With 12 minutes on the clock:
Work up to a heavy 4 rep Back Squat
METCON CONDITIONING
Every 2 minutes (with 30 second rest between rounds) for 6 rounds:
