Let's talk about the concept of a "de-load" week. Basically, a de-load is a short period of recovery planned into your training cycle. This month we began a block of strength periodization focused on the Deadlift, Back Squat, Bench Press, and Shoulder Press. We trained 5-rep maxes in the first week, 3-rep maxes in the second week, and 1-rep maxes in the third week. This week, we're bringing the weight down to a level that allows our muscles to recover and grow, but is still heavy enough to stimulate the muscles and require proper technique. We're doing 5 sets of 5 reps at 1/2 1RM on each lift. The idea is that we'll be even stronger next week as the next block of training begins.
Today's WOD was another Open workout from last year, continuing our ramp-up to this year's Open, which will certainly be the hardest yet.
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.