NEW MASK POLICY IN EFFECT

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!):

YOGA AND OPEN GYM!

Yoga with Katie F. will be tomorrow from 10:00 AM to 10:45 at the Cove (but also streamed via FB Live on the Cove Club).

Open Gym is from 10:45 to Noon. Be sure to sign up via Wodify!

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

Fx: 35/25
P/O: 50/35

PARTNER WOD

“You go I go rounds”
AMRAP10
5 Deadlifts
5 Shoulder to Overhead

Rest 2 min

AMRAP10
2 Bear Complex

Fx: 95/65
P: 115/75
O: 135/95