Here's another set of tests pulled from the Athletic Skill Levels (http://crossfitseattle.com/athletic-skill-levels/). You can look up today's 10RM Overhead Squat on the chart in the "core" section to see how your performance today stacks up. The 10-rep OHS first appears under the "intermediate athlete" section at 1/2 bodyweight. That means most of our group still need quite a bit of work to get there. To improve at this metric, you don't just want to practice overhead squats. Work on core stabilization in all your weight lifting, and with holds like the L-hold or hollow body hold. Work on the shoulder position with pvc pass-throughs, holding weight overhead, as well as the Snatch and assistance lifts for the Snatch. Strong overhead squats are a goal I'd like everyone to have in mind.
The hanging straight leg raise test also appears on this chart under "core", and I think you guys will find you fared better on this one. Take a look through some of the other workouts we did this month to see where you place amongst the Skill Levels. We tested items from every category in April:
- Ring rows, pull-ups, and weighted pull-ups are in the "pull" section of the list
- 3RM deadlifts, 3RM squats, and single-leg squats (pistols) are in the "hips" section
- DB thrusters, barbell thrusters, 1000m row, and 500m row are all in the "work" category
- 3RM shoulder press (a.k.a. military press) is in the "push" section along with dips, wall handstands, HS wall walks, and handstand push-ups
- 400m run and 800m run can be found under "speed"
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.