Today we tested work capacity, i.e. the ability to do more work. For our purposes, the thruster is a perfect test. Your entire body is working in this movement, from the legs pushing you up out of the squat, the core holding you stable in order to transfer force to the upper body, and the arms and shoulders pushing the weight over head.
We started with a 20-rep max using dumbbells. That's a lot of reps with a weight that is difficult to stabilize; and remember, if the dumbbell in your hand reads "20", you're actually using a total of 40lbs between the two of them. I was happy to see everyone putting up decent weights on the DB thrusters, that's a good sign.
After establishing your ability to do high-rep thrusters, we tested a 45-rep thruster with an empty barbell (45lbs. for men, 33lbs. for women). Yeah. How'd that treat you? I think most were surprised by how much harder 45 reps is than 20, even with less weight. 45 PVC thrusters was more achievable. Now that's something we'll have to work on in the future (think wall ball).
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.