Even though we don't put them on the chalkboard, Saturday classes are still a thing. What happens on Saturdays? You have to be there to find out.
Saturday is like an extra-special day where we get to work on stuff that gets lost in the shuffle of day to day training, like elusive skills and personal goals, and even new exercises like today's Inman Stroll as a substitute for Yoke Carries. Yes, that's Dave walking around with 365lbs on his back! And Anneliese on a stroll with 195lbs extra on her shoulders!
What can I say? Death By Squats, Annie, this was an awesome week. The best part was probably the Nsync partner clean & jerks, which really challenged you guys to slow down, match pace, and execute with good technique. I've never seen Chris keep such a reasonable and consistent pace for 20 minutes before! So proud.
I think everyone's rhythm was thrown off a bit by that 3-day weekend. I knew I was off when I wrote Tuesday's workout under "Monday" on the chalkboard. Or maybe I was just so sore and bewildered from the Murph hangover...
This was the start of a new month and you'll see some of our strength workouts shuffled around. Generally, I know who we're gonna see in here on Monday, Wednesday, Friday or Tuesday, Thursday, Friday, whatever your regular days are. So, I'm planning the workouts to give you the things you need most. It must be working, because you guys just keep getting stronger, faster, and better.
We had a great turnout for "Murph" today. This is now my traditional Memorial Day service. Instead of going to the cemetary for the flags and gun salute, I go to the gym and do this brutal workout with you guys.
1 mile run
1 mile run
Use a 20lb weight vest if you have it.
Two girl WODs this week: "Diane" and "Grace" (pictured). Then another named workout that you won't see anywhere else. "Nathan" is named for my kid brother Nathan Nakis, who passed away in Iraq in 2003. I wrote this hero WOD for him and I've been using it for years. It's the kind of thing he and I would do for an afternoon workout when we were kids. The best way to do it is straight through, but breaking it up is also acceptable. I figured you guys could use some cardio, and you always need more pull-ups. Remember our vets.
Dave and Adriana learned to wall ball in sync, Bob learned to do a handstand push-up, and Chris learned to fly! What an epic day!
This is one I love, but I was never sure what to name it, so I'm just calling it the "Hero Test". It's like the rite of passage for a Hero, like Frodo throwing the ring into the fire or Rocky beating Apollo Creed in the other kind of ring. 20-minute AMRAP of 50 double-unders, 40 wall ball, 30 KB swings, 20 burpees, and 10 HSPU. If you can get more than 2 full rounds, you win.
Also, we did other stuff this week. Take a look below.
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.