She's been coming for some time, and now she's finally here. I'm sure you sensed her approach with the appearance of prescriptions like, "1 1/2 BW deadlift" and, "BW bench press" in the strength work. She's the most dreaded and definitely the hardest of the girl WODs: "Linda" a.k.a. "Three Bars of Death".
In preparing for Linda, we learned that a weight prescription in terms of percentage bodyweight may be a bit too much for beginner or even intermediate athletes to handle. When the workout calls for 55 reps each of 3 major lifts, like Linda does, a load that's too heavy will turn it into a slow grind. This WOD is meant to be conditioning and it's meant to be done fast. By scaling the loads to more manageable levels (for those initial sets of 10), we're able to accomplish the goal of the workout: fast, heavy barbell work.
- 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.
Contact Jeff, CrossFit Instructor
Courtesy of CrossFit Inc.