Wednesday's "Grace" workout involved high repetitions of the Clean & Jerk. This is a very technical workout, which is why we built up to it with med. ball cleans and shoulder press to go over the basics. You'll see some major discrepancies in the times on the board because we used different movement standards in the workout. There are essentially two ways to approach a WOD like this, depending on your goals:
1) You can treat this simply as a "metcon" or metabolic conditioning workout. In this case, your goal is to get the work done as quickly as possible regardless of technique; you want that heart-pounding, gasping for breath feeling. For the metcon approach, you'll probably use a power clean and a push jerk: the most efficient and least technical way to move that weight and still be considered a "clean & jerk". This is not the method that will help you move the heaviest weight, but it will help you move very quickly.
2) On the other hand, you might be more interested in practicing your technique and training maximal strength on the clean & jerk. In this case, your goal would be to make every rep a quality squat clean & split jerk. When competing in Olympic Weightlifting or in a CrossFit event that calls for a strict clean & jerk, these are the standards that will be used. You won't move as quickly this way, but you'll feel it more in your legs and hips. More than a century of Olympic weightlifters have demonstrated that this is the best technique for bringing a really heavy weight off the ground and over your head.
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.