I'm happy to see everyone's handstands improving! That's fun and satisfying in it's own little way, but today we had to reckon with "Fran"...
Coach Glassman, the founder of CrossFit, intended Fran to take around 2 minutes. Ever since Josh Everett clocked a time of 2:37 back in '04, there have always been a small percentage of people able to achieve that. (The world record is somewhere between 1:50-2:17 depending on who you talk to.)
Well, I don't know about you guys, but that seems like a pretty distant target to me, especially at RX weight. So, I've been playing with ideas how to improve that time. Maybe try "Virtual Fran" and "Fat Fran" to figure out where your weaknesses are (the thrusters, the pull-ups, the intensity?), then focus some training on improving strength, skill, and capacity. In fact, we train these elements every day, though not in that exact arrangement. If you just follow the program here at CrossFit RHC, you can be reasonably assured of a better score on "Fran" the next time she comes around. Look back in your book and see what you scored last time, you've probably already made some major advances.
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.