They call her "Easy Mary", but was she really any easier than regular "Mary"? I think not. Ok, so the one-legged squats have turned into regular squats (over twice as many per round), and the pull-ups have decreased, but it's still 20 minutes of work with 5 handstand push-ups each round. Not easy.
Today's teaching point: creating torque at the shoulders and hips. The four most important joints in the human body are the two hips and the two shoulders; all of them are ball-and-socket joints. That means there is a lot of slack in the joint naturally to allow it to move in all different directions. When we want it to move strongly in one direction, we need to get rid of that slack and put the joint in its most effective and stable position. For squats, this means creating external rotation of the hip by screwing those toes into the floor and pushing the knees apart. Think of it like you're trying to spread the floor with your feet. Torque--or external rotation--at the shoulders is important for dips, pushups, pull-ups, and handstand pushups. To understand what this feels like simply hang your arm at your side, then rotate the entire arm away from the body (externally). You'll feel the shoulder joint tighten up as the scapula retracts and depresses. This is the kind of stable shoulder you need to create maximum force in all these upper-body pushing and pulling movements.
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.