Check out these awesome ladies with their supine ring rows! Feet on boxes, biceps bulging, warfaces on; this is how you get stronger at pulling. Don't try to tell me about your banded pull-ups, that might feel more like a pull-up emotionally, but just take one look at these women and you know they're using strictly pulling strength through the entire range of motion. Bands don't do that.
- Coach Nic
Rx. We train under the RX mural every day, but what exactly does that phrase mean? At Riverside Health Club, RX usually refers to our Riverside Extreme program, but in the world of CrossFit it's something different entirely. In CrossFit, Rx is a prescription. It's meant to emulate a doctor's prescription, only in this case it's an exercise prescription. The exercise prescriptions on named girl WODs and hero WODs are meant for advanced athletes, so they can be very difficult for most people to take on. In today's workout, for example, we didn't have anyone use the Rx'd weights, but this hero WOD was still very challenging for everyone.
"Hammer" is named after U.S. Army First Sergeant Michael "Hammer" Bordelon. Bordelon was originally from Louisiana, but he worked out of Fort Lewis, Washington, as a member of the Striker Brigade Combat Team. He died in Iraq on May 10th, 2005 as the result of a car bomb explosion near Mosul. We call these men heroes because we admire them for their courage.
- Coach Nic
"Death By" is the most ominous-sounding name for a workout, isn't it? But it's not that bad really. This is a great way to train energy recovery by gradually increasing reps and decreasing rest. And, by the time it gets to be hard work you're pretty much done.
Why are the workouts so much harder when we break them into small chunks with short rests in between? There's something very interesting going on here. We actually put a lot more effort and intensity into each work period with this kind of interval training, and the rest period allows us to recover sufficiently to attack that next piece of work more aggressively. I have a feeling that this workout actually would have taken longer without the prescribed rest periods, and it wouldn't have felt quite as difficult either. We'll have a chance to test that theory soon enough...
The twins, "Cindy" and "Mary", are typically presented as a choice. Both are going to last 20 minutes and involve a 5/10/15 rep scheme of body weight gymnastic movements. The difference is in the level of difficulty of those movements. Cindy involves the most basic skills: pull-up, pushup, squat. Mary, however, requires more advanced skills: handstand push-up, pistol squat, and high rep pull-ups. The choice today was easy for most folks. But, even with simpler movements, Cindy was hard work.
The short-term goal is to get everyone to do real pull-ups and toe pushups all the way through Cindy. After that, Mary should be in your sights as that next level of accomplishment. She's gonna take a lot of upper body strength...
- Coach Nic
Here you see Carla and Richard hanging out in the bottom of the overhead squat. We spent a lot of time working in this position today, even double-purposing our rests during the WOD as time for extra mobility work. This position at the bottom of the squat is critical. If you don't feel comfortable here, you'll never feel right in the snatch or any of its many variations, and you won't be able to move the amount of weight you're actually capable of. One good way to figure this position out is to spend more time here. Adjust your feet, push your knees out to externally rotate the hips, get weight back into the heels, bring your posture upright, etc. Making the necessary adjustments to feel strong and comfortable at the bottom of the overhead squat will greatly improve performance in this lift, as well as all the snatch variations and many other exercises.
Basically, today's WOD was "Fran" broken up into 2-minute chunks. (Scores are total reps in each 2-minute round.) Between these brief work periods, we had 8 minutes of rest. This is what you'd call an excessive rest; exceeding the amount of time it takes to bring the heart rate down, let the muscles rest, and fully recover the body's energy systems. The reasons for this are both mental and neurological. By the time you resume the workout, you should be mentally recovered enough to go after it with intensity, and neurologically recovered enough to produce that intensity in your movements. Now you know how much of Fran you can get done in a 2-minute period, and you know what the intensity of a 2-minute Fran feels like.
- Coach Nic
Watch Rich squat.
Watch Rich pull.
Watch RIch run.
Watch Rich thruster.
Watch Rich run again...
We can use photos like this as an assessment; to analyze what's going on with our bodies as we move, and discover things we're doing right and things we're doing wrong. If we review photos and videos of our movement with a coach, we can learn a lot about how we move and how we might be able to move better.
- Coach Nic
Today we had one of the best Hero WODs, and one of the only named CrossFit WODs of its kind. "Holbrook" is 10 rounds and takes around 30 minutes, but it's not a steady grind. Each round is a sprint of 5 heavy thrusters, 10 pull-ups, and 100m run, separated by a minute of rest. This workout is named in honor of U.S. Army Captain Jason Holbrook, of Texas, who was killed in Afghanistan by an IED at age 28.
"Holbrook" is extremely difficult, not because it is a high-volume slugfest of advanced heavy movements, but because it's full-out powerful effort after powerful effort, punctuated by a series of brief rests. The fastest score today was 1:28 and the slowest was 2:33, but you can also learn something by looking at the spread between an individual athlete's fastest and slowest times. Jeff's slowest time was 54 seconds slower than his fastest time. That's because his strict pull-ups were that much harder to do after every set. (Time to learn kipping Jeff!) On the contrary, Carla's fastest round was only 14 seconds faster than her slowest. This is because she was able to easily scale her ring rows by moving her feet forward or backward and changing the angle of her row, so she was always able to move quickly.
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.