The "Tumilson" WOD, in honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson who died in a helicopter crash in Afghanistan in 2011.
It looks pretty easy on paper, right? 200m runs and 11 reps of a burpee-based movement. That can't be too hard. But, when you get about halfway through the running gets slow and your breath gets short. If you've got the willpower to do it, you'll push the speed and end with a sprint. Congrats to everyone who finished, especially to Paul who got it done under 20:00.
Wednesday's "Grace" workout involved high repetitions of the Clean & Jerk. This is a very technical workout, which is why we built up to it with med. ball cleans and shoulder press to go over the basics. You'll see some major discrepancies in the times on the board because we used different movement standards in the workout. There are essentially two ways to approach a WOD like this, depending on your goals:
1) You can treat this simply as a "metcon" or metabolic conditioning workout. In this case, your goal is to get the work done as quickly as possible regardless of technique; you want that heart-pounding, gasping for breath feeling. For the metcon approach, you'll probably use a power clean and a push jerk: the most efficient and least technical way to move that weight and still be considered a "clean & jerk". This is not the method that will help you move the heaviest weight, but it will help you move very quickly.
2) On the other hand, you might be more interested in practicing your technique and training maximal strength on the clean & jerk. In this case, your goal would be to make every rep a quality squat clean & split jerk. When competing in Olympic Weightlifting or in a CrossFit event that calls for a strict clean & jerk, these are the standards that will be used. You won't move as quickly this way, but you'll feel it more in your legs and hips. More than a century of Olympic weightlifters have demonstrated that this is the best technique for bringing a really heavy weight off the ground and over your head.
Games, games, games, games, games! The Open is coming, then regionals, then the Games. Excitement is building and we're getting ready with weekly Open WODs. This week's Open WOD was kind of an echo of last week's, with the same 15 box jumps and 115lb. push press, but this was a much shorter and more intense workout. Paul and Carla both crushed it with a score of 6 rounds + 26 reps. I have a feeling these two are gonna do us proud in this year's competition.
"Tabata This" is one of those old-standby CrossFit WODs; a benchmark we might repeat a couple times a year to measure our progress. While the main focus of Tabata intervals seems to be power output, we also learn a thing or two about stamina with this workout. For example, on some movements it's easier to hold a consistent score than others. The number of calories you row may stay the same in each of the 8 rounds of 20s row sprints, same goes for squats or sit-ups. However the pull-ups and pushups are almost certain to decay dramatically. I could do 18 pull-ups in 20 seconds yesterday, but I still ended up with a pull-up score of 7 after 8 rounds.
It's always fun to see your trainers put up scores against one another. Andrew returned for a visit yesterday, and I thought it was cool to see that he, Paul, and I all ended up with the same total of 46 reps RXed for the workout. Great work by everyone who came, make sure to record it in your books for next time!
This week's longest workout was an 18-minute AMRAP from the 2012 CrossFit Open. I think everyone who tried it RXed would agree that this was a pretty heavy prescription for a push press metcon. The difficulty of this workout wasn't about how hard it was to do the movements, but how hard it was to keep doing them again and again and again. What felt easy in round one was nearly impossible a few rounds later. Get ready, this is often what the Open workouts are like. Easy-ish on paper, but really tough in action.
Dips! The other upper-body vertical push. These don't seem to get as much attention as overhead pushes (shoulder press, etc.) or horizontal pushes (pushups & bench press), but they are a very important part of functional fitness. How many times have you scaled a wall or fence and needed that extra bit of strength to get over the top? You may not face this situation as often as I do (I like to pretend I'm Batman), but you don't want to slip and fall that one time when you really needed it.
As well as working on dips and continuing our strength work with the Back Squat, we also threw in another lovely Grinder for everyone. "Karen!" This time, in honor of Karen Denham. She was much worse than the previous day's GI Jane workout, in my opinion. At least the burpee pull-ups consisted of multiple movements and there's a natural break in there when you're lying on the ground panting like this:
8-O 8-o 8-P :-P :-(
...but Karen is just up-down-up-down-up-down ad nauseum. I admit to spending at least half this workout just walking around the room wishing I wasn't doing it. In a good way.
There are a few basic types of CrossFit workouts, the most notable being Chippers, Blenders, and Grinders. Chippers are WODs that give you a list of things to do in order without ever repeating the same movements again, such as "Angie" (100 pull-ups, 100 pushups, 100 sit-ups, 100 squats) Blenders are WODs that cycle through sets of 2 or more different movements for multiple rounds, either as task-priority (x rounds for time) or time-priority (AMRAP). Grinders are workouts with only one movement or skill being performed in a focused way (like a 10k run or finding a 1RM Clean & Jerk).
"GI Jane" is a Grinder. 100 burpee pull-ups for time. We just knew everyone was eager to work on their burpees and their pull-ups at the same time. :)
The good old sit-up. Often performed, seldom understood. Today we tried to hone in the technique on this one a little bit, teaching you to engage your rectus abdominis when you sit up, rather than just letting your psoas take over. That hip-dominance pattern coupled with weak abs can cause problems with back pain, so it's important that we remember to use our core during core exercises (!) instead of letting our hip flexors and quads do all the work.
Today was our second Hero WOD: Jorge. Named after U.S. Coast Guard Chief Petty Officer Fernando Jorge, whose helicopter crashed on a training mission in the Gulf of Mexico in 2012. This is a workout that is very hard on the legs because of the repetitive squatting to both pull and catch the cleans, and the extremely short recovery time doing sit-ups. The WOD can be relatively easy if your weight is low, but quite difficult as prescribed.
Thursday. This was a Hero WOD. As hard as it was, you may be surprised to hear that "Michael" is actually one of the easiest Hero WODs out there.
This was the second Hero WOD that CrossFit created back in 2005 when Lt. Michael McGreevy was killed in Afghanistan. Since that time, CrossFit has named more than 130 workouts after uniformed services personnel (mostly military, police, and fire) who have died in the line of duty. The workouts are a way to remember their service and commemorate their sacrifice. Hero WODs are generally very difficult, as you will know soon enough. We'll be doing one Hero each week in the month of January.
The Open is coming.
Registration begins next Thursday for the 2015 CrossFit Open. This is a worldwide competition that includes divisions for RX Men, RX Women, Masters Men, Masters Women, and this year introduces Scaled and Teenage divisions as well. The best performers in the Open will advance to regional competitions, and the best of the best to the CrossFit Games. The first Open WOD of 2015 goes up on February 26th.
To prepare for this, we'll be doing past Open workouts once a week throughout the month of January. Then, in February, we'll do past Open WODs twice a week. Our first of these was also the very first Open WOD from the first year the Open format was introduced in 2011. Seemed like an appropriate place to start.
I was happy to see that Karen made it in for what's probably her last workout at CrossFit RHC before she moves to eastern Washington. If you see Karen around, wish her well in her new life on the sunny side of the state!
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.