As I'm sure you've noticed, CrossFit requires a lot of skills. We spend about half our time learning those skills, and about half our time performing them. Let's talk about that learning component for a minute. Learning is a fascinating process that involves an element of "desirable difficulty". This means that we actually learn better when a task is challenging and uncomfortable, when we make mistakes, and when we have to translate information into action. It's important that we separate learning from performing, but sometimes the pressure to perform leads to breakthroughs in learning.
Take today's double-unders for example. Trying these for the first time makes EVERYONE uncomfortable. This skill is challenging and the road to double-under success is paved with mistakes. Your trainer will show you what a successful double-under looks like, and give you some information to help (practice a slow, steady jump and move your wrists faster). You will practice this frequently and trip over the rope often. But then, when we ask you to do as many as you can in a minute and you're thinking, "that'll be zero," you might have a surprise breakthrough and get your first successful DU, or your first set of 5!
This is life in microcosm. Our goal is not just to teach you to be better with a jumprope (or barbell, or rowing machine), but to help you learn how to learn. That experience of desirable difficulty and the payoff of accomplishment and mastery is something you can carry over into the rest of life's challenges.
- Coach Nic
We write goals on the board because it's motivational, but if you aren't working on those goals then what's the point? The idea is to come up with short-term achievable goals that you can devote some extra time to learning and accomplishing. Then, once that goal is checked off the list, you can move on to another short-term achievable goal. These incremental improvements will eventually add up to big changes in what you are able to do.
Now is as good a time as any to take another look at the goals you have written on the board. Have you made any progress toward them recently? Are they really achievable in the near future? If they seem too far away, maybe you need to change them to easier goals that you can get done on your way to the harder stuff. On the other hand, if you have made a ton of recent progress and you think you're ready to cross off that goal, maybe it's time to test yourself again. Either way, you're getting some great practice with practical goal setting via the Goldilocks principle: not too hard, not too easy, but just right.
- Coach Nic
This has been a test of the emergency fight or flight system. If this had been an actual emergency, there wouldn't have been a coach timing you with a clock, but you would still have to move fast!
What does CrossFit RHC cost?
This is a question our coaches are getting quite frequently as more and more people are interested in taking CrossFit RHC!
The simplest answer for members is:
2x a week: $89
4x a week: $144
However, if you want to see it broken down a little further (by unit price), here is our presentation sheet :)
A double test. This is what we've been preparing you for: the return of both "Lynne" and "Fight Gone Bad" on the same day. Remember those workouts you loved so much from the past couple weeks? You know, the 3 minutes of wall ball and sumo-deadlift-high-pulls, the 5 minutes of box jumps, push presses, and rows. This was all getting you ready for a shot at Fight Gone Bad. And Lynne, we regularly work on pushing and pulling, so here's a nice way to benchmark your progress.
"Griff" returns to confound you with backwards running, and we work on inversion with the back bridge and handstand holds. Basically, this day was all about getting you outside your comfort zone and discovering new abilities. We hope to help you make a habit of it. Overcoming mental barriers is a huge step towards achieving your goals!
- Coach Nic
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.