Tuesday, September 1st 2015
A huge thank you to everyone who voted for us in the Best of Howard County survey. We are so grateful for your support! And even if we don’t get the official printed recognition, we know we’ve certainly got the best members and community out there — all thanks to you! Speaking of surveys, we will be putting one out ourselves very soon. The goal is to get feedback and input to make the Cove EVEN BETTER. We’ll hope to get some key takeaways regarding class schedules, coaching, additional class offerings and more. We hope you will all speak your minds freely!
And for those who missed yesterday’s blog post, we’ve created a Flickr album with all of our edited photos and each week we will upload the week’s images and add them to the album. Feel free to share, use or just admire as you’d like!
Today we will be doing the Squat Snatch for the first time. Think of it as a fluid motion combining a snatch and an overhead squat. We will spend a lot of time reviewing it in class (and of course will have tons of scaling options) so get excited to start putting some pieces of our “lifting puzzle” together!
Here’s a demo in case you aren’t familiar with the movement at all. We have posted this video before to show what it means to drop under the bar but it is hands-down one of the best squat snatches you will ever see!
Sunday, August 30 2015
OPEN GYM 9a-NOON
This has been a brutal last few days on the legs (lots of squatting of all variations!). Go for a walk, stretch and really tend to them. Here’s a great video by our favorite Kelly Starrett on lower body mobility exercises. Most of these (if not all) of these can be done at home!
Saturday, August 29th 2015
One last reminder that we are only having the 8a and 9am classes tomorrow. Sitter coverage WILL be happening for the 9a so we hope to see everyone bright and early!
(Bar comes from the rack)
Friday, August 28th 2015
Friday is PARTNER WOD day! Get ready for a fun and challenging team workout. This will require a lot of communication for smooth transitions (so know that if you’re partner is shouting at you, its likely so you can hear them over the music — it is not YELLING!). And don’t kill yourself on the Max effort sit ups — if you will burn out too quickly you won’t be ready to grab that KB. So pace yourself as you partner does the KB carries (and be sure when you drop those KB’s you don’t do it any where near your partner on the ground). That would be very, very bad.
Here is a quick demo of the front rack KB carry we will be doing. Of course we’ll review it in class, but here’s a great video:
