The CrossFit Open has a tradition of repeating one workout per year, and this one was pretty predictable based on the first three of 2017. (Look up the Open workouts from 2011-2016 in your WOD books, there are some very clear patterns.)
Good thing we practiced "16.4" back on February 1st. With the pressure on, some of you did better this time and some did worse. Highlights: Khirstie improved by 23 reps, Jennette went full RX, but Jeff scored 8 fewer handstand push-ups. I can't wait to see what "17.5" brings (he said sardonically).
Lots of RXs this month from you guys, on a lot of quick & dirty little workouts. As we live in dread of the Opens, these have been low-impact, but fun and challenging. At the end of this month, I'm going to ask you three questions:
- What was your favorite 21-15-9 couplet?
- What was your favorite "1-Minute Workout"?
- Which Open workout from 2017 would you like to see again next year?
Some choose-your-own adventure lifting stuff, classic 21-15-9 couplets with weights & gymnastics, and the "1-Minute Workout" in several varieties... basically we're filling space between the Open workouts with things that are easy to recover from, while also maintaining training priorities.
You'll do 21-15-9 in so many combinations this month that you'll learn which exercises are equivalent and which are totally different in terms of energy demands and time expended per rep. Burpees-over-bar and Evil Wheels are both kind of a grind, but they're slow and not that hard. Power cleans and power snatches, on the other hand, are a short, explosive, difficult effort.
By the end of March, be ready to answer the question, "what is your favorite 1-minute workout?" Bike, Row, Jump Rope, Run, or Swim?
Wow. Lots of people at RHC signed up to participate in the Open this year. Also, a lot of folks are doing the Open workouts in class. Some are doing it over the weekend just for fun. And several people attempted it twice with different scaling options, or maybe with the same scaling just to see if they could improve their score. As hard as these workouts are, it is a lot of fun going through them with a team/crew/group/friends, and we learn a ton from the experience. Keep it up!
So things are gonna get a little weird this month, what with the CrossFit Open and all. The Open workouts are tough, and some people are doing them twice to try to improve their scores. Some are also doing them over the weekends. With that in mind, I am aiming to make the workouts on Tuesday, Wednesday, and Thursday a bit lower-impact. This week it was a constant variance test on Tuesday, followed by some basic weights/gymnastic couplets on Wednesday and Thursday, along with the, "1-Minute Workout."
The 1-minute workout is an interval protocol that involves three 20-second bouts of high-intensity effort, adding up to 1 minute. Within the 10-minute period there are also 9 minutes of lower-intensity work. This protocol has been studied in a university setting and shown to double VO2 Max in as little as 2 weeks. We'll experiment by using this protocol on spin bikes, rowers, jump ropes, and running... maybe even swimming.
These were the last four "normal" workouts of the month, before life at CrossFit RHC was totally upended by the CrossFit Open 2017. If you are doing the Open, congratulations. If you aren't doing the Open, come to class, you'll do the Open. And you'll be better for it.
But this wasn't the biggest news of the week. My favorite moment: when Chris & Rich posted the best time in a swim workout to knock Dave & Jennette off their high horse(s).
Also, several of us went to compete in the Rep Your Gym competition at CrossFit Orenda in Arlington. Photos coming soon.
The CrossFit Games season begins this week with the launch of the 2017 CrossFit Open. Be sure to register.
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Contact Jeff, CrossFit Instructor
Contact Michael, CrossFit Instructor
Courtesy of CrossFit Inc.