Yeah, that pretty much sums up the Saturday class. Everyone smiling and standing around while Anneliese works her arms off. She wants to get those pull-ups!
This week was the first with our new schedule. 5:30pm on Monday, Wednesday, Friday, and a 9am class on Saturday. I (Nic) do the morning classes and Jeff does the evening classes. I think this schedule is going to be better for everyone and I encourage you to return if you haven't been here for awhile. Our programming is better than ever and we have a great group of fun people challenging one another to new achievements every day. This is really the best time to be at CrossFit RHC.
And, if you're wondering what the Saturday workout was, it's a secret. (No telling!) Only the people who actually show up for our top-secret, elite Saturday club get to know what happens there. Now we gotta find a name for our club... maybe, "the breakfast club," or, "fight club"? What about, "culture club"?
New month, new program. The Open season is over and we're launching into a new phase of training. I used these five weeks of CrossFit Open workouts as an assessment to see where your strengths and weaknesses lie. Your recent lifting PRs also gave me a ton of information about what you all need to do to be more fit. The results:
- Tempos have returned to our strength training to emphasize control, explosiveness, and stability where appropriate
- The strength prescription has been refined, with more thought into what "Level 2" people need to do differently from "Level 1" (Level 2 is defined as people who can squat their body weight or above)
- More single-leg work
- More pull-up work
- A greater focus on Aerobic Endurance
- Structural balance, core strength, and handstand skills are all things I'd like to improve over the next few months
This was also the last week of 4:30pm CrossFit classes. Our new Monday/Wednesday/Friday 5:30pm and Saturday 9am classes will start next week. Get pumped!
Tons of PRs this week. I nearly had to erase the entire chart to fit all these PRs in here. You guys did awesome on the Olympic Weightlifting Total, Powerlifting Total, CrossFit Total, and The Other Total. A couple of these you've seen before, I'm sure, but this is our first time running The Other Total, which I found on Rob Orlando's Strongman WOD (look it up).
Friday was also a lot of fun. I enjoyed watching the brave souls among you try Mary. Even when you have to scale it down, it is hard work. Also, I got to see Adam B do Cindy with a 22lb. weight vest. We won't talk about what Jennette did (you'll have to ask her).
Here it is. The Leaderboard for CrossFit RHC in the 2017 CrossFit Open. Jeff wins. Dave takes second. Jennette is third. However, there was this guy named Mitch who did better than all three of them, but he never registered himself as part of the affiliate so his scores didn't make it on our Leaderboard. Jeff still wins.
That's the Open, folks. Now we've all been through it together. Some of us did not register. Some registered and never submitted any scores. Some did pretty well, but left some scores off or made mistakes in entering their scores. Some RXed it every week, but let their injuries drag them down as time wore on (that was me). Some rose to the occasion and did better than they ever expected. We were all challenged. We all learned some things about fitness and our own strengths and weaknesses. We will all go forward and get better before next year.
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?
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
Courtesy of CrossFit Inc.