The Snatch is such a complex lift, but it's over so fast. In order to snatch, you need to be coordinated in all the intricacies of the movement, and you need to be flexible, strong, and powerful. You also need to have the speed and power to execute the move quickly. Because all these elements must be in place, sometimes it's best to break the snatch down into components and practice each part separately. We did this today with snatch pulls and power snatches (working from the ground up), as well as snatch balances and hang snatches (working on the finish). Some of this work was done for heavy loads while some of it was done for speed. Putting it all together, you'll be much more confident in executing the full snatch.
- Coach Nic
Another great pool WOD has come and gone, even if only a few people got to do it. (The evening class couldn't get in the pool for various reasons, so they made up Monday's workouts instead.) For this one we even invented our own exercise called a "jump out", which is basically a muscle-up on the side of the pool: jumping up and locking the arms out to support your body like you would if you were climbing out of the water.
- Coach Nic
Well, that was sure fun wasn't it? A lot harder than it looks "on paper", that's for sure. I actually did this workout a couple weeks ago as a demo in the Rock Hard Gym for a group of people who were interested in CrossFit. It was savage!
One of the keys to finding your best performance on intervals like this is to pace yourself at 80-90% over the first few rounds, then ramp up the intensity at the end. That way you'll be able to get the mind-body connection warmed up as well as your muscles and energy pathways; everything set to find out how much you're really capable of.
- Coach Nic
I love this photo because it shows all three stages of the push press. Carla is ready to start the lift, with her bar in the front rack position on her shoulders. Chelly has just dipped and is beginning to drive the bar upwards using her hips. Russ has just finished pressing the bar out overhead and holds the weight in the final position. Understanding the mechanics of the push press is essential in order to perform the push jerk and the split jerk.
- Coach Nic
Tuesday was a massive endurance workout. With a partner, you had to row 5000m while doing as many wall ball reps as possible. But, how do we incentivize people to row fast and also do tons of wall ball reps? I told them we'd score the workout based on both time and reps.
Based on time alone, the rankings would be:
1) Jeff & Mike (24:08)
2) Khirstie & Bryce (24:30)
3) Lynn & Alan (24:39)
4) Anneliese & Dave (24:40)
But, all these scores were right around the 24-minute mark, just about close enough to be a 4-way tie. To find the real winners, I'd want to look at the second event: AMRAP wall ball. Based on total reps, the teams would rank:
1) Khirstie & Bryce (370 reps)
2) Jeff & Mike (305 reps)
3) Lynn & Alan (265 reps)
4) Anneliese & Dave (233 reps)
In true CrossFit style, we'd average these scores to find our overall champs. However, that method puts Team Jeff & Mike in a tie with Team Khirstie & Bryce. So, I had to come up with a new metric to find the winners: wall ball reps per minute. Based on that measure, the rankings are:
1) Khirstie & Bryce (15 reps/minute)
2) Jeff & Mike (13 reps/minute)
3) Lynn & Alan (11 reps/minute)
4) Anneliese & Dave (9 reps/minute)
Looking at it this way, I'd have to declare Khirstie & Bryce to be the true winners! Jeff & Mike may have rowed a bit faster, but they sacrificed a lot of potential wall ball reps to get that speed. And it's only fitting that Khirstie & Bryce win this one. After all, this WOD was stacked heavily in favor of the tall people...
(Meanwhile, I win the prize for "biggest nerd".)
- 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.