SLAM BALLS ARE HERE!
Today we have some fun with our new “toys”! If you haven’t done slam balls before, they are a great way to not only relieve stress, but they mimic more ‘real world’ movement. More often than not, you’re hauling an awkwardly-shaped sofa up four flights of stairs or trying to grab that cooler off the top shelf of your garage. Those weights (and, therefore, your attempts to move them) can be more awkward and inefficient because they are not as easy to handle or compare as dumbbells or barbells. And they challenge whole swathes of muscle groups that you don’t normally use together at the same time. Slam balls mimic that kind of real world weight and really helps with upper body explosiveness and power development.
They are relatively soft, like med balls, but they have no elasticity. Plus, since they are filled with sand, their uneven weight distribution forces athletes to deal with the bulk as it shifts in their hands. It makes for a challenging, but fun, addition to our conditioning!
THE COVE MAKES A SPLASH: 8/6 @ 11am
Please join us for the first ever Cove Swimming WOD! 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)! We will create a pot luck sign up shortly, but in the meantime please RSVP for the event here:
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!
40 Double Unders
20/17 Cal Row
10 Ball Slams (30/20)
Fitness: 25 Double Unders, 17/14 Calorie Row
RX: As prescribed above
Time Cap: 18 Minutes
Class will be divided into two teams for:
8 min AMRAP
Max Cals on the Assault Bike
Coach’s Tip: To accommodate larger classes we will run two groups. One group will tackle the metcon first and others will break into teams for the assault bike WOD. The metcon will take longer than the assault bike 8 minute AMRAP so you’ll have plenty of time to recover!