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!
]]>
