The homework for Fridays, Saturdays, and Sundays has changed! For the next five weeks, we'd like everyone--regardless of whether you're competing in the 2015 Open or not--to attempt the week's Open WOD sometime over the weekend. We should all let our bodies rest on the other two days: Open competitors and non-competitors alike (unless you're making a second attempt at that Open WOD).
What is a "Virtual WOD"? A virtual WOD is a technique used to measure your potential score in a workout by taking strength out of the equation. This is something that the owner of CrossFit North Queensland in Australia introduced to me during last year's Open competition. Basically, you replace the loaded barbell with a PVC pipe or medicine ball and discover how fast you could possibly move if the heavy load didn't slow you down. This helps you figure out efficiencies, such as quick transitions between movements, a tight set up, when to step on a box rather than jump, etc. This also shows you how fast you'll be able to do that WOD once you get your strength up!
We did a "Virtual 13.4" on Wednesday, simulating the Open competition experience with partners judging reps and keeping score for one another. This was meant to get people psyched for the Open while also allowing recovery before they attempt the first Open WOD on Friday.
Named for U.S. Army First Lieutenant Omar Vazquez, who was killed in Iraq in 2011 by an improvised explosive device.
Hero workouts are meant to be hard and that difficulty can come in surprising ways. It isn't the weight or the combination of movements that make this one hard, but the rep scheme. You'll notice that most of our similar couplets are arranged in descending sets: "Fran" is 21-15-9 and "14.5" is 21-18-15-12-9-6-3. Those workouts are made mentally 'easy' because we know that the workload will be less reps every set, so we'll be able to move through them at a constant pace despite fatiguing muscles and a rapid heart rate. "Omar", on the other hand, features ascending sets of work. Thrusters go up from 10 to 30 and Burpees from 15 to 35. That's about as much work in the third round as in the first two rounds combined. Ouch.
Today's most impressive performances were from Char and Paul. Char was the second one to finish in the morning, getting all that work done faster than one of our strongest guys and several ladies younger than her who were using the same weight as she was. Awesome work Char! In the afternoon, Paul managed to finish in a whole other league from the rest of us, beating all the guys by at least two minutes. Dude's a beast with a barbell.
- Coach Nic
Just because you see a skill in the WOD that you cannot perform (yet), that doesn't mean you won't benefit from the attempt. You can be certain you'll learn something and you'll get better at CrossFit. So, don't get discouraged. Look for the positive in the situation and go after it!
Monday's "BW Two" WOD was a perfect example. Not many of us are doing 1-arm pushups and 1-arm squats (a.k.a. pistols) at CrossFit RHC. However, a couple of us made major progress in this WOD and even got their first legit pistols. Others used some form of modification or scaling of the movements. We all had a good workout and were able to set our sights on some new skills we'd like to master.
- Coach Nic
Our new sign is up on the building to let everyone know we're here. Honk three times when you see it!
The dreaded Snatch ladder; high volume and an increasing weight. The Snatch is the most technically difficult barbell lift, and something we all need a lot more work on. This workout could have been discouraging, but I want you all to realize that even though our scores were low, almost everyone did the workout as RXed. That is a psychological victory.
We'll work on the Snatch throughout the month of March, breaking it down into four stages (the initial pull, finishing the pull and catching the bar, getting under the bar, standing up with the bar). After a month of strength work on these components of the Snatch, we'll put it all together again in April and test our progress.
Open WOD 11.2 further reinforces the notion that there will be an AMRAP featuring box jumps in this year's Open. In fact, based on the patterns we've seen in all these past Open WODs, I predict that one of this year's WODs will:
- Be a 15 or 20-minute AMRAP.
- Be a triplet including one bodyweight movement along with one barbell lift and box jumps.
- Include box jumps in sets of 15.
- Include either a push press or deadlift as the barbell portion.
- Suck really bad.
Sgt. Major Jerry Dwayne Patton died in October of 2008 during High-Altitude High Opening (HAHO) training in preparation for a deployment to Afghanistan. At age 40, he was survived by his wife and 4 sons. CrossFitters have been doing this workout in his memory since that time.
A Hero WOD is always a time to test your limits. We'll be doing a lot more running as the weather improves. So, we brought this workout in to give you a taste of what is to come.
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.