You had a busy week. Along with all the relatives and in-laws you had over for Thanksgiving dinner, you also had visits from "Chelsea", "Amanda", and "Nicole". Those crazy girls! They'll help you burn off the extra Thanksgiving calories, that's for sure, just be careful they don't make you puke...
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. keep workouts short and intense. Regularly learn and play new sports."
- World Class Fitness in 100 Words by Greg Glassman of CrossFit Inc.
This week's CrossFit lesson: do more pull-ups. Even if you can't do any pull-ups, work on slow negatives, jumping pull-ups, ring rows, box-assisted pull-ups, or banded pull-ups if you know how to do them right. You wanna get better at pull-ups? Do more pull-ups.
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.