Here you see Carla and Richard hanging out in the bottom of the overhead squat. We spent a lot of time working in this position today, even double-purposing our rests during the WOD as time for extra mobility work. This position at the bottom of the squat is critical. If you don't feel comfortable here, you'll never feel right in the snatch or any of its many variations, and you won't be able to move the amount of weight you're actually capable of. One good way to figure this position out is to spend more time here. Adjust your feet, push your knees out to externally rotate the hips, get weight back into the heels, bring your posture upright, etc. Making the necessary adjustments to feel strong and comfortable at the bottom of the overhead squat will greatly improve performance in this lift, as well as all the snatch variations and many other exercises.
Basically, today's WOD was "Fran" broken up into 2-minute chunks. (Scores are total reps in each 2-minute round.) Between these brief work periods, we had 8 minutes of rest. This is what you'd call an excessive rest; exceeding the amount of time it takes to bring the heart rate down, let the muscles rest, and fully recover the body's energy systems. The reasons for this are both mental and neurological. By the time you resume the workout, you should be mentally recovered enough to go after it with intensity, and neurologically recovered enough to produce that intensity in your movements. Now you know how much of Fran you can get done in a 2-minute period, and you know what the intensity of a 2-minute Fran feels like.
- Coach Nic
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.