Yes, the Open is still going on, but that's not the only thing to get excited about at CrossFit RHC this month. We have rope climbs! And cargo nets! And a swimming pool! Checkout these photos from Thursday's rope climb/clean & jerk workout. Carla and Rich got extra daring and went up into the rafters on our tall ropes. So much fun.
The Open season rolls on. Jackie was most-improved again, with a 36-rep increase from her first attempt at 18.2 to her second attempt on Monday. The rest of the week went as promised; some swimming, some cargo net, and some other things that will never show up in the Open. And then 18.3 came out. With a nightmare amount of double-unders and shoulder exercises, it's no wonder so many people skipped Friday. Those who did show up bravely attacked this workout and managed to get an impressive amount of work done in the 14-minute time cap. Good work you guys!
We started the Open this week! Get ready for four more weeks of these tests of fitness. Even if you haven't registered this year, we will be running the workouts in class so everyone gets a shot at it. More details on the Open workouts can be found at https://games.crossfit.com/
It's OPEN TIME!
The 2018 CrossFit Open starts on Thursday, February 22nd. This is our annual, worldwide test of fitness and your chance to see where you measure-up. At CrossFit RHC, we will run the Open workouts in class every Friday and Monday for the next 5 weeks.
If you want to compete in the Open this year, you'll need to sign up at Games.CrossFit.Com and complete the CrossFit Judges Course. It will cost you $20 to register and $10 for the judges course, but that allows you to complete the workouts and judge one-another here at CrossFit RHC, compete with half a million other CrossFitters around the world, and compare yourself to leaderboards sorted by affiliate, region, gender, age, etc., throughout the 5-week competition.
Just remember to register with the affiliate, "CrossFit RHC," so that your scores can be verified. If you don't register at an affiliate, you will need to submit videos every time for your scores to count.
Have fun and do well!
Burpees, Hang Squat Snatches, and Bar Muscle-Ups. That was Tuesday and that is the kind of thing you can expect to see in the CrossFit Open this year. If you haven't signed-up yet, head over to games.crossfit.com and register as part of the "CrossFit RHC" affiliate.
A lot of fun stuff in here this week, but my favorite of the week would have to be Monday. Why Monday? Sit-ups and air squats look really easy on paper, but if this workout is easy that means you're doing it wrong.
A really good sit-up should be hard for you, and 75 of them should be brutal. Ditch the ab-mat, stop swinging your arms, straighten your legs, go to the GHD if you have to. And the air squats, these should be the best-looking squats you ever did in your life. With no bar or dumbbell, the difficulty of the air squat should be achieving perfect form for 150 reps. All those perfect reps add up to improved performance on your weighted squats, cleans, and snatches.
One of the goals of CrossFit is virtuosity, or, "performing the common uncommonly well." THAT is why I love Monday's workout.
Here's Corey running solo on Monday with a gorgeous sky outside. A run outside always feel good. Make this one up on your own time if you can.
Here are a couple pictures of Lindy coaching her Friday class. If you haven't checked out Lindy's class yet, get in there and give it a shot. She's a very good instructor. And...
She will be adding a new 4:30pm class on Wednesdays starting in February. Also, if you're interested in improving your Olympic weightlifting technique (The Snatch and Clean & Jerk), she will also be adding an Olympic lifting class at 5:30pm Wednesdays. A great way to prep for the CrossFit Open coming up in late February and March.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
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.
Courtesy of CrossFit Inc.