I think "Zoe" is one of those Girl WODs that is kind of unofficially named. CrossFit.com has posted this workout many times since the WODs first appearance in May of 2003, but they've never given it a name beyond "30 muscle-ups for time". The CrossFit community, however, has taken to calling this WOD "Zoe". I don't exactly know the origins of this, but I'll leave that to greater fitness historians than myself.
The important thing is that this workout is a classic CrossFit benchmark. Why? Because the muscle-up is an important functional movement. Think about pulling yourself up onto a ledge when rock climbing, climbing onto a rooftop, scaling a fence, or even just getting out of the water at the edge of the pool. All of these are a form of muscle-up. The muscle-up is so basic to ring gymnastics that gymnasts don't even think of it as a challenge; one gymnast told me, "that's just called 'getting up'". Now, I know that most of our crew can't do a muscle-up yet, so for those folks we turned the workout into a high volume of pull-ups and dips--the prerequisite skills to the muscle-up.
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.