The end of July is here, and how are you doing on your goals?
Several people selected the end of this month as the deadline to accomplish their short-term personal goals. Now the time is here and we need to revisit these for a little reality-check. Did you complete your goal in July? I know a couple people did (Anneliese, Chris). If you did, great, you set a reasonable goal and worked diligently towards it. Now you get to enjoy the rewards of your progress. If you didn't complete your goal in the time frame you set, now you need to re-evaluate it. Can you select an easier goal? Is there some intermediate skill, for example, that will help you get towards your larger goal? Simply extending the time frame is no use if the skill you're focused on is too far out of reach or if you're not putting the work in daily.
So we ran "Grace" again today. That gave us re-test numbers for a couple people that we can use to gauge the effectiveness of this month's program. Well, how did we do? Based on the three people who repeated this workout, we did great! Shirley improved her time by a minute and 53 seconds, with the same weight. Jessica cut off an even 2 minutes and ADDED 10 lbs. to her bar. Jennette trimmed 1:29 and added a full 15 lbs. (with 30 reps, that means she moved 450 more lbs. in 70% of the time). For the group in general, times trended faster and weights trended heavier. That's a good sign of progress in the room. You guys are awesome and this training is only making you 'awesomer'.
More 8-rep maxes today. Now the Back Squat and the Pull-up. Our people routinely hit new PRs when we test rep-maxes during the last week of every month, and all those numbers are going up on the chalkboard. Now, when it's time to lift, you can refer to this chart to see how heavy you should be. An even better way to keep track of this is to buy a CrossFit WODbook from the front desk.
Snatch day is fun :)
You guys are starting to show some real competence in this lift too. Instead of something we do rarely, the Snatch should be something we do regularly. All that practice is going to show up as improved technique and heavier weights next time we run an "Olympic Total".
What wild weather we had today, huh? During the 5am class, it was nice enough to let us go outside and sprint. It just started to rain at the very end during our last round, and we got soaked on our way back in the building. Then at 7am, the thunderstorm was coming down heavy enough to force us to stay inside and do bear crawls instead (fun!). By 4:30, the sun was out and we were able to go to the parking lot for sprints again. Everyone worked hard and had fun despite the weather, and hey, at least there was no hail.
- Coach Nic
Lactic Acid Endurance. These mini-chippers like we did on Thursday are all about lactic acid endurance. When you 'go anaerobic' with fast, sprinty work like the 300m row, your rapid muscle contractions start to cause the body to accumulate lactic acid. This 'burns' and forces you to slow down your rate of movement. Learning to push through that lactic acid burn both physically and mentally is the reason we do workouts in this time domain. Maintain your speed in the thrusters and pull-ups that follow and you'll set yourself apart from the rest of the pack. Congratulations to Khirstie for crushing this in 2:46, today's fastest time.
- Coach Nic
Wednesdays have been pretty tough workouts this month. My favorite part of the Wednesday workouts is the time we spend on skill work. These gymnastic skills we're targeting are pretty far out of reach for most everyone, but it's fun and exciting to set our goals far and take baby steps to get there. This is just like the work we're doing on Personal Goals. Set small, achievable goals to begin with, and give yourself a deadline. If you work on them every day but don't achieve them in the timeline you imagined, then it's time to revisit those goals and make them smaller. When you get this balance just right, you will be achieving your mini-goals from month to month and that builds up to hitting major goals from time to time throughout the year.
- Coach Nic
Busy day today, and a good day for it. The 400m sprint is one of our best tests of anaerobic metabolism. You know that sick feeling you get after a fast 400? That's what 'going anaerobic' feels like. We saw some impressively fast times today. The fastest 400m in the 5am class was Anneliese and Suzy's tie at 1 minute 30 seconds. 7am's fastest time was Russ with a minute 10. The quickest runner in the afternoon class was Rich, who clocked in at 1:21. That makes Russ the fastest overall, and of course that's what we expected. I mean look at how long those legs are!
- Coach Nic
Not everyone's workout is the same. You've got to own your workout. It starts with the warm-up. If you show up 5 or 10 minutes late, do you think your warm-up will be as thorough and effective as the person's who showed up 5 minutes early to class? What about the strength work? Someone who's been coming to class for a long time is probably going to lift heavier and with better technique, because they've put in the work. And if they were there for the full warm-up, they're likely to perform better with less chance of injury.
In the workout of the day, modifications and adjustments are common. It may be something so simple as scaling the weight down to a more appropriate load for you, or scaling the weight up to make something more difficult. Often times movements are substituted because of injury or ability. And, from time to time, someone has to cut the workout a little short and do less rounds than prescribed. In all these situations, it's up to you to own your workout. Work as hard as you can within your limitations and you will see the long-term effects of training.
- 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.