These are labeled "strength" and "WOD" today, but technically this is a double-WOD.
"Lynne" is a great example of an antagonistic superset. We're working on the chest (bench press), then the back (pull-ups), which allows one body part to rest while the other works and increases circulation. The BW bench press prescription is a recurring theme in this block of training and we've found that most of our people can only get a few reps--if any--at that weight. So this workout fits nicely here between the 5RM testing we did a couple weeks ago and the 3RM testing that's coming up in the near future.
Why 1 mile sprints? Why not? This is a basic running benchmark and you may have noticed we've been training for it with our aerobic power workouts, such as 400m or 800m sprints alternated with short rests.
- Coach Nic
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.