Strength work is getting a lot heavier with much shorter rep-ranges this month. You may notice that you're not able to add weight as quickly as the reps get heavier, and you might struggle more at the ends of the movement (the bottom of the squat, for example). That's normal, and it's a sign that you'll need to focus on appropriately-loaded, high-quality movement in order to progress. You guys know you're all getting stronger, and you know this strength program works. If you have friends who might benefit from being stronger too, why not invite them in?
MetCons are progressing as well, with longer anaerobic bouts on Tuesdays and Thursdays in order to train you to push through the lactic acid burn, and shorter aerobic intervals at a higher pace on Mondays and Fridays. Wednesdays are focused on ATP-CP recovery or your "battery", the ability for your Creatine Phosphate system to recharge quickly (do more strength work faster). This is the fun , high-pace part. Think your friends might enjoy this too?
There are a lot of things going on in this room outside of class time. Personal Training, for example. Here are a couple pictures I want to share with you of my client Ed. He stood recently stood up a 200lb. squat for 3 reps (small plates not visible in the picture, but trust me, they're there). At the same time as he's getting stronger, he's brought his weight down about 35lbs with exercise and lifestyle change. If you haven't tried personal training yet, it just might be the thing you need to get you over a plateau.
To your health!
This was the last week of August (mostly), but also the first week of our September workout program. The reps get smaller in strength-training this month as we prepare for 3-rep max testing and some 1RM "Total" days at the end of the month. The WODs themselves stay with the same format of the past couple months: longer aerobic workouts on Monday and Friday, sprint-type anaerobic workouts on Tuesday and Thursday, heavy and short with some gymnastic skill work on Wednesday. There will be more kettlebells this month, as well as plenty of Snatches and Cleans.
I hope you're having fun, getting plenty of sleep, and eating well.
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.