CrossFit Games will be on ESPN Friday through Sunday, you will want to watch as much as you can. There is much learn just by watching. And cheer on Cole!
Friday WOD is posted, Get Cindy in your log book, she's not a nice girl as most of you found out. Squat clean and split jerk for those that already made it through Cindy. Remember the ques on the jerk, and work on explosive speed! Its mostly about speed.
Deadlifts seems so simple...pick the barbell off the floor, right?
Well, kind of. If your back is stabilizing your spine properly and your hamstrings do the work, then load the weight to your ability and build up your strength. Keep practicing the lift with the cues we talked about and slowly add weight.
I will be pounding out a fun Friday WOD at 5:40 am in the X room if you want to get yours done, come join me.
Over head squats take time to master and are critical to learn to progress to the snatch. Everyone did a remarkable job with the movement and several put in more than a few great reps!
Continue to practice this movement as well as HSPU, which are both posted in the Friday WOD.
Another great week of CrossFit at RHC!
Take time (lots of time) to STRETCH.
This month will be a chance to review the lifting movements from last month and learn how to improve our technique and power. We have already seen significant improvement with push jerk, great job from everyone.
Friday WODs are meant to review and improve techniques learned from the week and are posted in the CF board photo. Please try to make an effort to get this WOD done, it will increase your ability to lift weight safely.
Have a great holiday!
Trainer/ coach Andrew
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.