YES, ANOTHER REMINDER ABOUT THE ANNIVERSARY BASH!
ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!
Will there be drinks? We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice). If you have something specific you drink, feel free to bring it. We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like. We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.
What can I bring? We will not be serving dinner, but will provide some really light snacks. If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)! But any snacks of this kind would be super useful! Or see “Will there be drinks” information above if you prefer to bring something liquid.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night. This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!). If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help! If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
- Coolers! A week before the party we will put out an ask for large coolers we can borrow. We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in! Stay tuned as we’ll put something on FaceBook soon.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones.
And, as always, what happens at the Cove, stays at the Cove.
STRENGTH
Back Squat
EMOM for 10 minutes:
Odds: 8 Back Squats @ 45% of 1RM
Evens: 4 Back Squat @ 65% of 1RM
WOD
5 rounds-
12/9 Cal Bike
8 Hang Squat Cleans
10 Lateral Burpees over the bar
Time Cap: 17 min
Fx: 95/65
P: 115/75
O: 135/95
Coach Katie’s Tips: Looking at some larger volume at lighter weights for the strength piece today. For the sets at 45%, think about maintaining control on the way down and exploding on the way up for maximum muscle fiber recruitment. The sets of 65% should be nice and smooth throughout. Try not to rest at the top or bottom. This will be hard, but will increase time under tension and your overall strength. Side note, if you are sharing a barbell with a buddy, help each other change out plates as time will be tonight!
The METCON is ALL about pacing. The bike, squat cleans, and burpees can all jack up that heart rate. With 5 rounds to knock out, you want to be the turtle, not the hair. Try to keep moving at a steady pace and keep your breaks short. Consider taking an extra second or two before picking up the barbell to make sure you can do all those hang squat cleans unbroken (rest in the front rack position if you need).
