Remember Angie? Another classic girl WOD, Angie is a "Chipper" with 100 reps each of pull-ups, pushups, sit-ups, and squats, in that exact order. One of the easiest ways to break the work up is to do pull-ups in sets of 40, 30, 20, 10, then move on to push-ups for another 40, 30, 20, 10, etc. "Upside Down Angie" is just a twist on that basic format. It's the exact same amount of work in a different arrangement. So, instead of completing all the pull-ups before moving on to the pushups, you do the movements in sets that increase by 10 each round. The idea is to shave off some time by eliminating those inevitable rest breaks on the sets of 100, therefore creating more intensity (all the work in less time).
Did it work? This is where a training log comes in handy. Compare your most recent Angie score to Upside Down Angie and see how you did. And be prepared... Angie's coming back in a couple weeks.
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.