Sunday, August 7th 2016
OPEN GYM 9A-NOON!
SFH COMING FOR TASTE TESTS!
Ever notice those bags of protein powder by the T-Shirts up front and wondered what they taste like? Or think, “Fish oil?! No way!”. Well, on Monday from 4:30 to 7:30PM, SFH will be coming to let Cove members sample some supplement products and ask questions. Please know we have NO skin in this game other than offering a product line that we believe in and personally use; how you fuel yourself and work on your recovery is completely up to you.
BUT, we all want you to take fueling your body and recovery seriously. So, even if it’s not to ultimately buy a product, come taste the stuff and learn a little bit about what each is meant to do. You might learn a bit or get inspired to treat your body better… and you’ll certainly get to sample some yummy stuff!
The Cove Pool Crew looking great after a brutal workout!
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Saturday, August 6th 2016
NO 10a OR 11A CLASSES SATURDAY!
A final reminder that we have our Swimming WOD Saturday so there will be NO 10am or 11am classes! The 9a will run as normal along with sitter coverage.
SWIM WOD DETAILS HERE
PLEASE READ! If you are coming to the Pool WOD tomorrow there are some important updates and things you need to know!
1) We will start warming up at 10:30. Waivers need to get signed and we will warm up before the pool opens (then drag our coolers in and get after it right around 11a). 2) NO GLASS BOTTLES. Yes, we are going to make a day of it and have a pot luck BBQ, but any drinks need to be in cans or non-glass containers. 3) If you are drinking booze, please bring a cup (we’ll bring some solo cups too, but we don’t want to ‘advertise’ that we are drinking as its a family friendly place) 4) Bring towels! You’ll need them for the pool later but you will also want a dry one for your hands (especially for the KB swings). We will NOT be bringing chalk. A quick rub of the towel on your shoulders, arms and hands will do the trick! 5) We strongly encourage people WEAR GOGGLES while swimming. We are running one big heat so there will be lots of people in the pool at once. You’ll need to see where you are going! 6) Unfortunately, no floats allowed so you’ll have to save that giant swan tube for another day! For weaker swimmers you can either ‘run the lap’ or we will have kick boards and noodles available! 7) To make things easier on the guards, please try to bring exact change. It is $7 per person!
And thanks again to Kim and Steve Michelotti for offering up their pool AND covering the expense of getting the pool open an hour for us. SO generous!
SFH COMING FOR TASTE TESTS!
Ever notice those bags of protein powder by the T-Shirts up front and wondered what they taste like? Or think, “Fish oil?! No way!”. Well, on Monday from 4:30 to 7:30PM, SFH will be coming to let Cove members sample some supplement products and ask questions. Please know we have NO skin in this game other than offering a product line that we believe in and personally use; how you fuel yourself and work on your recovery is completely up to you.
BUT, we all want you to take fueling your body and recovery seriously. So, even if it’s not to ultimately buy a product, come taste the stuff and learn a little bit about what each is meant to do. You might learn a bit or get inspired to treat your body better… and you’ll certainly get to sample some yummy stuff!
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
10 min EMOM
Even: 10 Ring Dips
Odd: 10 Sumo Deadlift High Pulls (barbell)
WOD
25 Jumping Lunges
10 Power Cleans
200 M Run
4 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: The weight should be something you can move quickly. Moderate to light today, not heavy!
A good Snatch starts with a great set up. Coach Chris working on getting a full class into a good Snatch set up position…
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Friday, August 5th 2016
SFH COMING FOR TASTE TESTS!
Ever notice those bags of protein powder by the T-Shirts up front and wondered what they taste like? Or think, “Fish oil?! No way!”. Well, on Monday from 4:30 to 7:30PM, SFH will be coming to let Cove members sample some supplement products and ask questions. Please know we have NO skin in this game other than offering a product line that we believe in and personally use; how you fuel yourself and work on your recovery is completely up to you.
BUT, we all want you to take fueling your body and recovery seriously. So, even if it’s not to ultimately buy a product, come taste the stuff and learn a little bit about what each is meant to do. You might learn a bit or get inspired to treat your body better… and you’ll certainly get to sample some yummy stuff!
SWIM WOD UPDATE!
PLAN TO ARRIVE AT 10:30AM!!!!!
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6. The WOD itself will start at 11am, but we will start warming up at 10:30!!!!!
And another reminder 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
Squat Snatch
2/2/2/2/2
(They do not have to be unbroken, feel free to drop at the top. Try to hit 85-90% of your 1 rep max.)
WOD
50 Box Jumps (partner holds low plank)
40 Toes to Bar (partner in a squat position or “paleo chair” hold)
30 Push Press (partner holds hi plank hold)
Fitness: 95/65
RX: 115/75
RX+: 135/95
12 Minute AMRAP
Coach’s Tip: We love a good partner WOD and this one is no exception. It runs shorter than some in the past, but we’ve also built in an individual strength section. If you sprint (as you are intended to do) in the METCON, you’ll find very that very little “rest” means you are basically working the entire 12 minutes. Keep good focus on the Snatch work today and and don’t hold back and ‘save energy’ for the partner METCON. Trust me, you’re partner will be more impressed with your flawless Snatch than by eeking out one more rep in the WOD.
Coach Brittany warming up the evening class for Snatches!
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Thursday, August 4th 2016
ANNIE’S AFTERMATH!
POOL WOD IS ONE WEEK AWAY!
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. Many of you have asked what the WOD will be and we are working on it (and will release it shortly). But don’t worry, it will be something EVERYONE can do!
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. 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, volley ball 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)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
STRENGTH WOD
Back squats Take 5-10 minutes to warm up to 90% of your 1 RM for 2 reps
THEN
Minute 1: max reps at 70% of 1 RM
Minute 2: Rest
Minute 3: Max Reps at 60% of 1 RM
Minute 4: Rest
Minute 5: Max Reps at 50 % of 1 RM
-Score total reps-
WOD
20 Slam balls
400 m Row
3 Rounds
Coach’s Tip: The back squats will be coming off the rack so if you can’t go the full minute, re-rack the bar for a few seconds and get after another big set!
Synchronized Squat Snatches!
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