Monday's and Tuesday's WOD was a quick and dirty couplet of thrusters and box jumps. Everyone is getting the feel of these movements and starting to push the pace hard in our WODs.
We began these classes with the bench press, and we saw some serious strength on display. Bryce took the top spot with a 1-rep bench press of 235 lbs., and Paul was right behind him with 205 lbs. Adriana was the strongest of the women, lifting 103 lbs., and that's not even her max!
Great work crew!
Thank you Cole!
Everyone here at CrossFit RHC would like to express our gratitude to Cole Sager for the fantastic weightlifting workshops he put on here over past three weekends. It all started on Sunday, November 2nd, with a workshop on the most foundational movement of all: the Squat. On Sunday the 9th, Cole went over the Clean & Jerk, cornerstone of the sport of Olympic Weightlifting. And on Sunday the 16th, he taught what is possibly the most difficult lift of all: the Snatch.
Cole has only been doing CrossFit for a short time, but he has already made quite an impact. This year, he scored 4th overall amongst the more than 200,000 competitors in the CrossFit Open. He went on to place 1st at the North West Regional and took 17th in the CrossFit Games men's individual competition. He is undoubtedly one of the fittest on earth and we're thrilled to have him on the team at CrossFit RHC.
Cole will be doing another series of workshops with us in early 2015.
Each week, we post a Friday workout that is completely optional but recommended. This week's workout is pretty straight-forward. 5 rounds, as fast as you can, of 6 power cleans, 9 push-ups, and 12 air squats. For the power cleans, pick a weight that is not too heavy and not too light. You want something that will give you a challenge and help you get stronger, but you want to be fast at the same time to get your MetCon (metabolic conditioning). With the push-ups, we want you to keep your body in a straight line with a tight, stable midsection, and get your chest all the way to the floor on each rep. Th air squats are "easy" right? Just make sure you're getting your thighs parallel to the floor (hip crease below knees) on every squat.
Oh, what's that? You've missed us? Worry not, RHC Crossfitters! We've got your November WODs
Monday & Tuesday 11/3 & 11/4
Skill = Kipping pull-ups & double-unders
Workout Of The Day = 15-minute AMRAP of 5 deadlifts (at 70% of 1-rep max), 10 burpees over bar, 15 kettlebell swings
Wednesday & Thursday 11/5 & 11/6
Skill = Overhead squat
Workout Of The Day = "Nicole" 20-minute AMRAP of 400m run and max reps kipping pullups
Friday WOD 11/7
Workout Of The Day = 4 rounds for time of 15 wall ball and 15 box jumps
Monday & Tuesday 11/10 & 11/11
Skill = Shoulder Press
Workout Of The Day = 3 rounds for time of 50 double-unders (or attempts), 20 front squats
Wednesday & Thursday 11/12 & 11/13
Skill = Sumo deadlift high pulls
Workout Of The Day = 3 round for time of 12 clean & jerks (or ground-to-overhead), 9 squat jumps, and 3 rope climbs
Friday WOD 11/14
Workout Of The Day = 50-40-30-20-10 reps each of kettlebell sumo deadlift high pulls and calories on the Concept 2 rowing machine
...she's a WOD.
We did a benchmark CrossFit "Girl WOD" called "Annie". This was a great chance to practice double-unders (a term for jumping rope when the rope goes under your feet twice on one jump). Congrats, Donalda, on your first double-under!
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.