Tuesday's WOD was a nice little break from the heavy stuff, a good chance to let your muscles recover and a test of speed. The real focus of this day was the Jerk, which will be a theme all throughout the month of February.
The Jerk is simply the most efficient and effective way to get a heavy weight over your head. It starts with a quick dip of the hips and drive out of the legs, heaving the weight up with your entire body. Then you drop to catch it. The drop can be either a half-squat (called the Push Jerk or Power Jerk) or you can catch it in a lunge (called the Split Jerk). Of the two, the split jerk is the more technical, but also the best for very heavy loads. I want everyone to try the split jerk as often as possible this month. If you're still struggling with the push jerk, just practice that on these first three weeks (5-rep, 3-rep, and 1-rep maxes), then try the splits out on week 4 (de-load week).
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.