Today we had one of the best Hero WODs, and one of the only named CrossFit WODs of its kind. "Holbrook" is 10 rounds and takes around 30 minutes, but it's not a steady grind. Each round is a sprint of 5 heavy thrusters, 10 pull-ups, and 100m run, separated by a minute of rest. This workout is named in honor of U.S. Army Captain Jason Holbrook, of Texas, who was killed in Afghanistan by an IED at age 28.
"Holbrook" is extremely difficult, not because it is a high-volume slugfest of advanced heavy movements, but because it's full-out powerful effort after powerful effort, punctuated by a series of brief rests. The fastest score today was 1:28 and the slowest was 2:33, but you can also learn something by looking at the spread between an individual athlete's fastest and slowest times. Jeff's slowest time was 54 seconds slower than his fastest time. That's because his strict pull-ups were that much harder to do after every set. (Time to learn kipping Jeff!) On the contrary, Carla's fastest round was only 14 seconds faster than her slowest. This is because she was able to easily scale her ring rows by moving her feet forward or backward and changing the angle of her row, so she was always able to move quickly.
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.