Here is this week's blog.
Another great week of CrossFit training people, I am amazed how quickly everyone is picking up on the movements! It seems this month has blown by too quickly, we have just one Monday class left then on to July where we will be doing some review of the movements we worked on in June. It is important to practice all of the skills when you can, that is the purpose of the Friday WOD. I will be in the RX room on Friday at 5:45 am to do the Friday WOD if you want to join me.....oh, and the girls kicked butt this week!!
See you at the bbq!!!!
Josh steps up his game and posts an unbeatable score on Wednesday! Khirstie rocked a very close second. Great job everyone on this week's skills, we will be using these movements in future WOD s.
Friday WOD is posted in the photo, it is not meant to be overly taxing, but to increase proficiency of the movements. Remember locked elbows on the HS and use your WOD books to gauge the deadlift weight. You will need to estimate your 1RM (rep max). If 10 reps with the weight you select is somewhat demanding, you are close with the weight. Also,,,,important to adjust your hips for tight hamstrings before you pull each rep, weight in heals, chest up, bar in contact with leg entire movement.
Enjoy your weekend, and here's to the best fitness ever!
Welcome and thanks for taking the time to see what CrossFit RHC is all about.
What is CrossFit? CrossFit is functional movements, constantly varied at high intensity…that is the CorssFit textbook definition…picking something off the ground, putting something overhead, bending, lifting, squatting. What it does, is a deliberate attempt to optimize physical competence in cardio respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
It is adaptable to any and all abilities, strengths and weakness from the fittest on earth to the just starting a fitness program. The needs of an Olympic athlete and grandparent differ only by degree, not kind.
Please take the time to check out CrossFit.com to learn more about what CrossFit is about.
What we, at CrossFit RHC, have to offer that many CrossFit gyms cannot is personal attention in small groups (8 or less) with dual certified Personal Trainers/CF coaches, where your safety and form is of much higher importance and value than load, volume or speed.
Technique and form are imperative. We progress from PVC pipes to weighted barbells according to your personal progression. You cannot improve your fitness or reach fitness goals if you are injured. Our CrossFit RHC coaches will work hard to help you progress safely.
A typical 1 hour class format would start with a stretch and warm up, strength and technique work, WOD (Work Out of the Day), stretch and cool down. Every element is done as a group with personal attention. The group is what forms the community and encouragement to do and be your best.
If you missed the first class this week, remember you can make a class up on the following day. Keep practicing the deadlift movement. (Tight hamstrings and weight in heels) and power cleans (shrug and fully extend hip then fast elbows under the bar).
OK, Jim wins another WOD by 3 seconds as Josh plays second fiddle....again! Great work EVERYONE this week! Many of you got your first kipping pull up, and even did several unbroken, very proud of everyone. And great work on double unders also.
The Friday WOD is 3 rounds of du and kip pu practice with back squats. Remember form comes first, think about hips back and down, weight on heels. Post results to the blog.
Also, get your RHC WOD books and take the time to see what it has to offer and let's get started using them!
Carla wins the Mon/Tue WOD with a time of 6:22 and Josh with a 6:23, very close.
Sean wins the Wed/Thur WOD with a 155 rep AMRAP, slightly edging out Josh with 152.
Prescription for 3rd WOD this week, (calling it the Friday WOD) is:
pick any 4 movements from this week's WODs and perform a 15 minute AMRAP with 10 reps each. Also, take the time to practice the skill drill movements, air squat, back squat, push press (dip drive) and push jerk (dip drive dip)...Post your reps and skill drill work on the blog and lets all reach for our best fitness ever!
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.