We got some running in today, and maybe you hit a couple sprint PRs. The real point of today's running was to get you trained up for a fast mile. We'll test that soon, so expect to run frequently.
Today's new stuff: rep ranges in weight training. The point of the rep range is to give you a wider target to hit and encourage you to go heavier. To get stronger, you should be lifting as heavy as you can for the given reps. If you have a weight in your hand that you could actually lift 10 times, there's no reason to use that on a 4-6 rep set unless you're just warming up. What you should do is lift that first weight 6 times and say, "too easy, I could do more." Now you get something heavier and lift that 6 times.
"It was hard, but I can go up."
Get a heavier one.
"This is too heavy! I can barely finish six!"
Go up again. This time you might only get five reps done.
"Do I really need to lift something heavier?"
"But I could only get four reps on this one."
Good. Now you're done.
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.