Spirits were not quite as high after this week's Open WOD. This year, CrossFit HQ introduced the "Scaled" division for the first time and it looks like they're trying their best to push people into Scaled by making the RX workouts harder than ever before.
This week's RX workout was very hard. For 8 minutes, you follow a rep scheme of:
3 Handstand Pushups, 3 Cleans @ 185lbs. or 125lbs.
6 HSPU, 3 Cleans
9 HSPU, 3 Cleans
12 HSPU, 6 Cleans
15 HSPU, 6 Cleans
18 HSPU, 6 Cleans
21 HSPU, 9 Cleans, etc. adding 3 HSPU per round and 3 Cleans every 3 rounds.
Writing it out that way makes me wish I'd gotten into those higher rounds, but I was stopped short by the heavy cleans. Similarly, many athletes were stopped by the HSPU, which used a movement standard we haven't seen previously.
The positive side of this situation is that it gives us something to work with; a target, a goal to focus our development towards. For me, it's getting stronger (and faster) in the Clean. For others, it's building a solid handstand pushup. If they repeat this one next year, we'll be ready.
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.