Let's talk about some strategies for the Friday homework. This WOD has stayed the same for a few weeks, but there are actually a huge variety of ways to accomplish it.
The obvious thing is just to go outside and hike in the hills (Skagit Valley Herald put out a great hiking guide this year, and beactiveskagit.org published this one), run along the dike wall, jog the trail up at Skagit Valley Playfields, or go for a ride on your bicycle.
If the weather keeps you inside, you can also get this homework done indoors at Riverside. Try spending an hour on a C2 rowing machine and let me know how you feel. Or maybe spend that hour swimming laps in the pool.
Last Friday, I rode spin bikes for 60 minutes with Joe and Khirstie Engberg. Today we met up again and got a bit more creative: rowing 500m intervals and rotating between the 2 machines so everyone got to rest every third interval. We increased the resistance on the damper after each set, from 1 up to 10, and then back down.
See what you can come up with!
Wall ball and Thrusters, basically the same thing right?
Why would I say these two movements are the same? They both involve a front squat, an explosive hip drive at the top of the squat (like a push press), and a press out overhead to finish the movement. They require a high degree of coordination throughout, and a stable core to efficiently transfer the force generated by your lower body through to your upper body. The differences are minor: wall ball involves throwing, hitting a target, and catching (accuracy), and uses a relatively light weight which usually entails high reps (stamina), while the thruster can be loaded much heavier (strength).
The crux of Thursday's WOD was wall ball, worked into the middle of some runs and burpees which were probably much easier to perform, but kept you breathing hard. You guys moved really fast and tackled this challenge well. Great work everyone!
Wednesday was more of a focused skill day. Sandwiched between two higher-volume days, this was also a chance to recover and let some of that muscle tissue regenerate.
We worked on the Snatch, which is probably the single most difficult lift to perform. Then we went into a fun little game called "Death By". Death By is an EMOTM (every minute on the minute) where the reps increase every minute, from 1 to failure. It starts easy, but brings everyone down eventually.
Tabata this, tabata that, tabata, tabata, tabata. Professor Izumi Tabata originated this high-intensity interval training protocol in 1996: 4-minute periods, consisting of 8 rounds of 20 seconds work and 10 seconds rest. In CrossFit, we'll do almost anything with Tabatas. The simplest version is to perform one exercise for each 4-minute period with a rest in between, like we did on Tuesday.
On Monday we looked at our deadlift technique and worked in some volume to build strength. The deadlift is one of the basic functional movements that we frequently use in CrossFit. This is the strongest thing the human body can do; just watch Benni Magnuson lift 1016 lbs. and you'll know what I'm talking about.
Monday's WOD was another 20-minute AMRAP. Compare this to "Cindy" from a few weeks ago. Both workouts had the same time domain and involved rounds of 5 pull-ups and 10 pushups, but they provided a very different challenge.
Friday's WOD was the same this week as last, and the weekend homework hasn't changed either. In fact, these are probably going to stay the same for the foreseeable future. There's a reason for all this. After 4 days of smashing out those hard WODs, your body is going to want a break. Friday's aerobic, cyclic cardio will be a good detox. Then on Saturday, you have a chance to put your fitness into practice by trying a new sport or doing something adventurous. These two are the "active recovery" days. And then Sunday is just an old-fashioned "inactive recovery" day, a.k.a. "rest". If this doesn't work for you, take these days as an opportunity to make-up one of the WODs you may have missed, or to try one of the other great classes at Riverside Health Club.
A little bird told me that Thursday's was the hardest WOD you guys have ever done at CrossFit RHC. I'm kidding, it wasn't a bird, it was the comments I heard from clients in both the morning and afternoon classes. Comments like, 'this was the hardest WOD we've ever done."
This workout was harder than most simply because the clock is unforgiving. Time does not slow down or speed up for you when you need it to. In a task-priority workout you have the opportunity to pace yourself, and an AMRAP gives you chances to stop for breath, but that clock that beeps every minute just tells you "move!".
Who loved Wednesday? This was one of those deceptively simple but really tough workouts. Those short chunks of work leave very little room for recovery, so every piece of every round is a sprint. Congratulations to Paul for getting it done under 15 minutes!
Tuesday saw the return of one of our benchmark Girl WODs. We last did Annie a few weeks ago in November, so this was a chance to see how much our scores improved. It was awesome watching everyone get better at double-unders and that really made a difference to the times on this workout.
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.