Testing your strength on major lifts, such as Wednesday's 3Rm power cleans and 8RM back squats, has been the focus of the week. This is an assessment of the progress you've all made in the past few months of strength training, and it's working! Everyone who comes to CrossFit RHC is getting consistently stronger across the board.
Today's WOD took us up to the Spin Studio for bike sprints + self-loaded exercise at high speed. This was torture for some people, but not that bad for others. The varying reactions brought up two concepts that I'd like to share with you:
- Intensity is the result of effort. In CrossFit, we define Intensity as Force times Distance over Time. Since force is determined by the load (your own body weight), and the distance is the same for everyone (.5 miles, 21 pushups, 6 lunges per leg), this means that the intensity of the workout is the product of how quickly you move. Quite simply, the faster you move the harder it is.
- There is a difference between training and testing. Not every day can be brutal and fatiguing because we'd all be a mess of sore, useless bodies surging with stress hormones all the time. Effective training gets you ready for the tests. This day is preparing you for a named Girl WOD, and trust me, on that day you will all feel tested.
- Coach Nic
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.