On Wednesday, we honored Gregory J. Rahoi, an FBI supervisory special agent who died during a live-fire exercise in Virginia on December 6, 2006. He was 38 years-old.
The reason we have CrossFit workouts named after Rahoi and others who passed away in law enforcement, fire, and military occupations is to show respect to those who gave their lives in the line of duty. Popular culture tends to showcase celebrities with vain and self-centered lifestyles who do entertaining jobs. So, our counter-cultural approach is to celebrate those who have given everything they had in the selfless pursuit of service to others.
If you're moved by the Hero WODs and you ever want to learn more about these heroes and their survivors, you can find their stories on CrossFit.com.
- Coach Nic
We've been going in the pool about once a month, but usually for a longer endurance WOD that involves some kind of bodyweight movements at the edge of the pool along with a lot of slow, tired laps. Up until this point, it hasn't really mattered whether you have good or bad swimming technique, but today was the day when technique counted. With help from RHC swim instructor Russell Keith, we focused on a handful of important points towards improving your freestyle stroke for swim sprints:
- Proper breathing
- Using flutter kicks
- Pacing your energy expenditure
Most people improved their time on their second attempts at these distances, but those who didn't get faster definitely improved their technique. Now you have the knowledge of what to work on when you practice swimming. When next month's pool WOD comes around, I expect to see a school of fish in the water!
- Coach Nic
Today we worked on the concept of pacing your efforts in order to achieve maximum intensity. Just as you wouldn't be able to lift your 1RM on the first attempt, you won't be able to get your best sprint time on your first attempt either. So, today, we tried to produce 80% effort on the first attempt, just to learn what this work feels like. On the second attempt, we went for 90-95% effort. And the final attempt was meant to be 100% effort to find the fastest time possible. This helps you develop a gauge so you can produce high intensity when necessary for very short efforts, as well as moderate intensity when needed for endurance.
- Coach Nic
The Snatch is probably the most difficult skill we practice in CrossFit class. This movement comes from the sport of Olympic Weightlifting and it is the bonafide most efficient way to bring a barbell from the ground to overhead in one move. Today we broke the Snatch down into components to help us work on the various phases of the lift: the Snatch Pull to practice bringing the bar off the ground, the Snatch Balance to practice receiving the bar in an overhead squat, and the Hang Power Snatch to work on the crucial part in the middle where you actually bring the bar from below your waist to over your head.
- Coach Nic
One of the things that I really love about CrossFit is that it teaches people how to overcome their fears and anxieties, how to reach for seemingly-impossible goals and make them possible one step at a time. Wednesday's class featured some intimidating feats like double-unders and walking on your hands. By breaking these down to logical progressions and working on them regularly, we frequently see people master these difficult skills. Even today, we saw some of those "first time" moments from our clients.
The rope climb in today's partner WOD is another intimidating exercise, but the urge to score more points for their team motivated folks to get up that rope again and again. Days like these make me excited to be a fitness coach.
- Coach Nic
I was planning to write something about the Kettlebell Snatch Test--where it came from, why it's awesome, why we use it in CrossFit, why some people call it the "Secret Service Snatch Test"--but then something more interesting happened.
Somehow everyone in the evening class lost count of their reps. The ladies thought they'd done around 80 reps, Joe V. thought it was 40 (it was actually way more than that), and Rich was certain he'd got around 150ish. One person losing count, well that's gonna happen from time to time. Four people losing count? That's kinda funny.
The only problem is that repeating this benchmark will be just like doing it for the very first time. Next time they test this, they won't have any score to compare it to, so they won't know if they've improved or by how much. They also can't calculate their reps per minute because they don't know how many reps they did. This is a great reminder of why we score workouts with either a time, a rep total, or a weight: Better data makes for better science.
- Coach Nic
In CrossFit, a workout like this is called a "chipper". You chip away at a list of exercises until you get all the work done, never repeating any of them, and moving as fast as you can. Today, we just did the same mini-chipper 4 times, resting long enough to be able to hit it harder each time. This pushes the intensity way up because you aren't pacing yourself over 4 continuous rounds. You have to give it all you've got on each individual effort. Feel the burn. Love the burn. Smiley face :)
- Coach Nic
It feels kind of funny to refer to plain-old jump rope as "single-unders", but I thought I needed to be very specific so you guys wouldn't try to get too fancy with it. Have you seen those crazy double-unders and triple-unders the kids are doing these days?
Well, we do want to be good at double-unders, even backwards double-unders and triple-unders, but all of that is based on a solid foundation of quality singles. From time to time it's important to work on the fundamentals so we have a basis to progress from. 'Nuff said.
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.