If anyone figures out where the name "Turkish Get-Up" came from, please let me know. I've taught this move to several people from Turkey and they'd never heard of it. I even trained Turkish CrossFitters, and they said this move wasn't from their country. It isn't Turkish. It is, however, an awesome exercise.
Congratulations to everyone on the very fast times in today's thruster/sprint combo! Let's see how your speed holds up when we reduce your rest and throw pull-ups into the mix with "Holbrook". Coming soon...
What are thrusters good for, really? A compound movement involving both the hips and the shoulders, they aren't very good at developing strength in either one. What thrusters ARE ideal for is testing work capacity. Work Capacity is defined by CrossFit as, "the ability to perform real physical work as measured by force x distance / time" (CF Journal article found here). The thruster is a great way to train and to test this ability.
The combination of a front squat and a push press, thrusters require power in both the lower and upper body as well as major core stability. As you drive with the hips to throw weight overhead with your shoulders, the muscles of your core need to be engaged in order to transfer force generated by the legs to the load in your hands. This is exhausting and difficult when done over long periods of time. And that, in a nutshell, is why we love thrusters.
- Coach Nic
Getting a high score today was all about the double-unders. If you're great at double-unders, you were struggling for breath as you fought for every rep. If you aren't very good at double-unders, you were pushing past the frustration in round after round just to get a few more attempts and hopefully some more successes. Honestly, this is the only way to get better at double-unders: try them again and again.
1, 2, Freddy's coming for you, 3, 4, lock the door...
Just kidding! This workout is NOT named after Freddy Krueger, it's named for Freddy Camacho. The WOD first appeared in 2008 as a friendly competition between a group of CrossFit Games athletes. (You can see a video of that here). It was meant to favor Camacho's strengths, but with Jason Khalipa in the room, Freddy couldn't manage the win.
I just think it's a great couplet and a fun, high-intensity workout. Considering that everyone in our group has to scale the weight down, I decided to give it to you twice today!
What's the difference between progressions and scaling?
Progressions are ways to develop complex or difficult skills by building upon easier movements. Take today's Part A for example: we're working on bridges and handstands in order to progress towards a front handspring eventually. For some of us, that means progressing from the hip bridge to the wrestler's bridge to the full bridge, and progressing from wall handstands to freestanding handstands and round-offs, all on the way towards that distant handspring goal.
Scaling is a way to either increase or decrease the difficulty of the movements in the workout in order to create an equal playing field. Today's WOD in Part B is a good example. This is a 'scaled-up' WOD that demands skills that many of us are not yet capable of. We're setting a high bar and giving you something to aspire to. This workout can be easily 'scaled down' by performing handstand push-ups with knees on a box or doing assisted chest-to-bar pull-ups.
- Coach Nic
Awesome work by everyone today! You stood up to the challenge of "Grace" with all her attendant jitters, agony, and burn. Then, after a generous recovery period, you did it again. Every now and then you need an all-weightlifting day. And sometimes that day involves a tough metcon like "Grace" performed more than once. You wouldn't want to do this every day, I'm sure, but an occasional test like this helps find out what you're made of.
- 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.