So things are gonna get a little weird this month, what with the CrossFit Open and all. The Open workouts are tough, and some people are doing them twice to try to improve their scores. Some are also doing them over the weekends. With that in mind, I am aiming to make the workouts on Tuesday, Wednesday, and Thursday a bit lower-impact. This week it was a constant variance test on Tuesday, followed by some basic weights/gymnastic couplets on Wednesday and Thursday, along with the, "1-Minute Workout."
The 1-minute workout is an interval protocol that involves three 20-second bouts of high-intensity effort, adding up to 1 minute. Within the 10-minute period there are also 9 minutes of lower-intensity work. This protocol has been studied in a university setting and shown to double VO2 Max in as little as 2 weeks. We'll experiment by using this protocol on spin bikes, rowers, jump ropes, and running... maybe even swimming.
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.