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.