Here's another set of tests pulled from the Athletic Skill Levels (http://crossfitseattle.com/athletic-skill-levels/). You can look up today's 10RM Overhead Squat on the chart in the "core" section to see how your performance today stacks up. The 10-rep OHS first appears under the "intermediate athlete" section at 1/2 bodyweight. That means most of our group still need quite a bit of work to get there. To improve at this metric, you don't just want to practice overhead squats. Work on core stabilization in all your weight lifting, and with holds like the L-hold or hollow body hold. Work on the shoulder position with pvc pass-throughs, holding weight overhead, as well as the Snatch and assistance lifts for the Snatch. Strong overhead squats are a goal I'd like everyone to have in mind.
The hanging straight leg raise test also appears on this chart under "core", and I think you guys will find you fared better on this one. Take a look through some of the other workouts we did this month to see where you place amongst the Skill Levels. We tested items from every category in April:
- Ring rows, pull-ups, and weighted pull-ups are in the "pull" section of the list
- 3RM deadlifts, 3RM squats, and single-leg squats (pistols) are in the "hips" section
- DB thrusters, barbell thrusters, 1000m row, and 500m row are all in the "work" category
- 3RM shoulder press (a.k.a. military press) is in the "push" section along with dips, wall handstands, HS wall walks, and handstand push-ups
- 400m run and 800m run can be found under "speed"
I'm happy to see everyone's handstands improving! That's fun and satisfying in it's own little way, but today we had to reckon with "Fran"...
Coach Glassman, the founder of CrossFit, intended Fran to take around 2 minutes. Ever since Josh Everett clocked a time of 2:37 back in '04, there have always been a small percentage of people able to achieve that. (The world record is somewhere between 1:50-2:17 depending on who you talk to.)
Well, I don't know about you guys, but that seems like a pretty distant target to me, especially at RX weight. So, I've been playing with ideas how to improve that time. Maybe try "Virtual Fran" and "Fat Fran" to figure out where your weaknesses are (the thrusters, the pull-ups, the intensity?), then focus some training on improving strength, skill, and capacity. In fact, we train these elements every day, though not in that exact arrangement. If you just follow the program here at CrossFit RHC, you can be reasonably assured of a better score on "Fran" the next time she comes around. Look back in your book and see what you scored last time, you've probably already made some major advances.
In addition to our small group classes, we also offer personal training services at CrossFit RHC . This can be a great introduction for someone new to CrossFit. We'll teach you all the basic movements and concepts to prepare you to use the CrossFit methodology in a group training atmosphere.
Personal training is also a great resource for more experienced CrossFitters who need to improve their game. The 1-on-1 setting allows you to talk with a coach about your goals, strengths and weaknesses, and challenges that stand in your way. You'll be able to work with a coach who can analyze your movement, educate you about training and recovery, and create a program to optimize your progress. Individual CrossFit training can help athletes:
- Increase Strength & Power
- Improve Mobility & Technique
- Develop Better Metabolic Conditioning
1-on-1 training at CrossFit RHC costs $45-$60 per hour depending on who you're working with and how many hours you purchase at a time (rates go down for packages of 5+ or 10+ sessions). Ask at the front desk or talk to Nic or Marlee to schedule a session. These services are only available to Riverside Health Club Members.
For a workout with only 90 reps of two exercises, "Diane" can be a lot to bite off and chew. Most people struggle with the heavy deadlifts, not to mention handstand push-ups... This is where the concepts of 'scaling' and 'progressions' come into play. It's easy to decrease the weight on your bar and increase the intensity, but we have to get a bit more creative when modifying the handstand. Your instructor may have given you a pair of dumbbells to press or told you to do pike push-ups as an alternative. Put a priority on developing vertical pushing strength and you'll soon be progressing to something more difficult and impressive. Congratulations to Bryce for getting his first kipping handstand push-ups, and to Paul for doing all 45 of them as prescribed!
I bet you guys are getting a lot better at double-unders and pistols with all this repeated skill work! I had two people achieve their first double-unders on Wednesday, so that was a lot of fun. Our strength cycle is winding down with a de-load week, so you know what that means. We'll be testing "CrossFit Total" again in early May to check your progress.
Today's WOD was aerobic power training, preparing us to go all-out on shorter efforts. Whether or not you have muscle-ups, this probably felt more like a 100m sprint workout than anything else. I borrowed this workout from "OPT", the first winner of the CrossFit Games back in 2007 and a highly-regarded coach of Games athletes, Grid League athletes, and other coaches. Check out his stuff here.
- Coach Nic
We've revisited girl WODs on Monday and Friday of every week this month. These were all WODs you last tested in 2014, either with myself and Marlee or with Andrew. The idea of re-testing these benchmarks is to see if you've improved, either on your total time/score or by performing it RXed or with better technique. Compare this month's scores with your previous scores on the same workouts. This is how you know you're improving.
Do you guys all know who Pukie is?
Pukie the clown is one of those weird little quirks of the CrossFit subculture: a cartoon clown who represents the phenomena of vomiting during or after the workout. Some people take it as a badge of honor, but you should be happy if you never have to meet Pukie.
The first time I ever met Pukie was also the first time I did "Angie" in under 20 minutes. I have a crystal-clear memory of doing the workout at the University of Washington ROTC center's training yard on the day we were hosting the Apple Cup. There were a lot of people walking by and watching me from the balconies of the dorms, so I pushed it extra hard. When my friends came to meet me, they found me sitting on the sidewalk next to a pile of puke. "A workout did this to you?!?" Yeah, they got into CrossFit too.
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.