Most of us think of the Cove as a home away from home, and we want you to continue to think of it as such.  But with the news of Covis-19 spreading here in Maryland, everything just feels like it is hitting… well… closer to home.  We plan to stay open as long as we are allowed, but we need your help in creating the safest and most respectful environment for each and every one of our athletes.  Your health and well being is always our number one concern (that’s why we exist!), but given the news we are implementing even more stringent standards of cleanliness to ensure you are in the best possible space we can provide.  As Brian said to me today, “you’ve been training your whole life to handle a moment like this”.

Here are a few highlights of what are doing (and what we ask of you):

• We are sanitizing the mats in the gym DAILY (often twice a day) to ensure when you flop on the ground after a workout, you’re protected
• We are disinfecting all door handles, light switches and public use items (keyboard, mouse, water fountain, kids’ room, etc.) multiple times a day.  Coaches will be wiping the Wodify station down before each class as it is our most-visited spot in the gym.
• We have placed down new floor mats to capture outside debris (special thanks to Madison’s dad, Scott, for providing us with the best available!)
• Common area floors will be mopped multiple times per day with our new sanitized mops (again, thanks to Scott!)
• We will continue to have mat mops filled with disinfectant spray available to clean up your DNA after each workout. PLEASE USE THEM!
• We are sanitizing the green chairs/sitting area daily so you can enjoy your after WOD socializing
• Coaches will ask each of you after every class to wipe down your bars, equipment and personal space with the gym wipes we have here. If you use an assault bike, PLEASE follow up the wet wipe with a dry cloth towel wipe.  Rust and assault bikes are NOT a good combo!  They MUST be dried after they are made wet.
• Please do not rush in the bathrooms or kitchen.  Spills, messes and (god forbid) misses in the bathrooms are an ugly and unsanity situation.  Coaches will give extra time between transitions for bathroom breaks that allow for 20 seconds of hand wash time and accuracy in the bowl.  NO RUSHING IN THE POTTY!!!
• If you use the kids’ room, please wash your children’s hands BEFORE and AFTER they leave the kids room.

We are obviously staying abreast of all state and CDC recommendations to ensure a safe workplace for all.  Times are uncertain, but what we are certain of, is that we will be there for eachother.  Be smart, safe and respectful of those around you.  We will get through this together!  #noplacelikecove

PARTNER WOD

(You go, I go full rounds style)

5 rounds (each)-

15/12 Cal Row

12 Hang Power Clean

then…

5 rounds (each)

15/11 Cal Bike

10 Power Clean

Time Cap: 30 min

Fx: 95/65

P: 115/95

O: 135/95

Coach Madison’s Tips: Time to work on sprinting and cycling. Barbell work should be done unbroken or in two sets, so use hook grip and keep the barbell as close to the body as possible. Push on the machines, but not so hard that it would cause you to break up the barbell work. Don’t forget to cheer on your partner.

While we take this all so seriously, it wouldn’t be the Cove without a dose of levity…

BARBELL CLUB IS BACK

After a short break, we are excited to announce that the Cove Barbell Club will be returning after amazing results over the past two sessions. Olympic Lifting Coach Andrew K will be leading the program with the help of Head Coach Holden.

The program will run 8 weeks with classes on Tuesday and Thursday evenings at 7:30 PM.  Each class will focus on perfecting the snatch or clean and jerk. This will be achieved through specific programming and coaching that focuses on technique, speed, mobility, and developing raw strength. The program will start on Tuesday, March 24th and cost $150 for Cove members and $175 for non-members. Space is limited so if you are interested in the program you can sign up here. If you have any questions just email us at info@cove-fitness.com.

STRENGTH

Back Squats

5 sets of 5 reps

*Building in weight

Cap: 16 min

WOD

“Pump”

For time:

__ HSPU

75 Pushups

Time Cap: 11 min

Fx: 75 Piked Pushup

P: 75/50 Kipping

P: 75/50 Strict

Coach Tips: 

KIPPING PULL UP CLINIC

We are super excited for the people we have signed up for this Sunday’s noon butterfly pull up clinic (space is limited to 25) and Coach John decided to do another clinic focused on kipping pull ups (a pre-req for the butterfly clinic).

Aerial April Gymnastics Clinic

April 19^th– 12pm

Have you been wanting to get your first Kipping Pullup for some time?  Or can you do a Kipping Pullup and want to be able to perform more consecutive reps in a row?  Do you want to be able to practice on your own but don’t know where to start? Come join us for the Kipping Pullup Clinic on April 19^th.

We will devote a whole class time to the Kipping Pullup.  Everything from warming-up properly to a 4-week Strength Building Program for Pullups (and many other gymnastics movements).

The clinic will focus on the following concepts

1. Properly warm-up for gymnastics movements
2. Create the bodily shapes/awareness needed to perform the Kipping Pullup
3. Create tension throughout your whole body to develop power and explosiveness
4. Become more proficient at the Kipping Pullup
5. Build a solid base of strength needed to perform the Kipping Pullup (and all pulling gymnastics movements)

This clinic is perfect for anybody looking to 

1. Get there first kipping pull up
2. Become stronger and more proficient in the movement
3. Looking for a refresher on basics of bodily awareness/shapes and how they relate to other gymnastics and weightlifting movements.

You can signup for the clinic here.

When:  April 19^th, 12pm

COST – FREE FOR MEMBERS

**Limit 30 people**

WOD

For time:

100 Toes to Bar

Every minute (starting with 0:00), you must first complete 20 DU

Time Cap: 12 min

Fx: Hanging Leg Raise, 30 Singles

P/O: as written

ACCESSORY

3 rounds-

8 Y, T, I w/ change plates (each style)

2 Turkish Get Up

Coach Tips:  Consistency is the key with part one.  Don’t push too hard trying to string too many toes-to-bar together.

The Turkish get up is an amazing movement that stresses so many aspects of fitness. You want to be slow and controlled, feeling each position as you move through the exercise.

KIPPING PULL UP CLINIC

We are super excited for the people we have signed up for this Sunday’s noon butterfly pull up clinic (space is limited to 25) and Coach John decided to do another clinic focused on kipping pull ups (a pre-req for the butterfly clinic).

Aerial April Gymnastics Clinic

April 19^th– 12pm

Have you been wanting to get your first Kipping Pullup for some time?  Or can you do a Kipping Pullup and want to be able to perform more consecutive reps in a row?  Do you want to be able to practice on your own but don’t know where to start? Come join us for the Kipping Pullup Clinic on April 19^th.

We will devote a whole class time to the Kipping Pullup.  Everything from warming-up properly to a 4-week Strength Building Program for Pullups (and many other gymnastics movements).

The clinic will focus on the following concepts

1. Properly warm-up for gymnastics movements
2. Create the bodily shapes/awareness needed to perform the Kipping Pullup
3. Create tension throughout your whole body to develop power and explosiveness
4. Become more proficient at the Kipping Pullup
5. Build a solid base of strength needed to perform the Kipping Pullup (and all pulling gymnastics movements)

This clinic is perfect for anybody looking to 

1. Get there first kipping pull up
2. Become stronger and more proficient in the movement
3. Looking for a refresher on basics of bodily awareness/shapes and how they relate to other gymnastics and weightlifting movements.

You can signup for the clinic here.

When:  April 19^th, 12pm

COST – FREE FOR MEMBERS

**Limit 30 people**

WOD

“ASSortment of Lunges”

For time:

50 One overhead, One racked Lunge (25 each arm)

70 Open-Style Lunge

70 Farmer’s Carry Lunge

*Any time the dumbbells touch the ground, you must do 20 lateral hops over the dumbbell and 5 burpees before proceeding

Time Cap: 25 min

Fx: 35/25

P/O: 50/35

Coach Marina’s Tips:  This one is not just a battle of the BUTT, but a battle of WILL.  The best and worst part about lunges is you can typically do “one more rep”.  So knowing when you really need to rest/drop the weight vs. wanting to is a mental game that will be fun to see play out today.  I would start the overhead lunges with your weak arm first.  The other dumbell will fatigue the shoulder it is resting on, so your stronger arm be fatigued by the time you go overhead, but you’ll be a lot less likely to fail a rep. Use the jumps (when dropping the weight) to shake out the legs and catch your breath.  Try to make it feel more like active recovery than a sprint back to lunges!

Did you hear that the Barbell Club starts again March 24th?!  Here’s the calm before one of the sessions (setting goals and reviewing strategies)…