Let's talk about some strategies for the Friday homework. This WOD has stayed the same for a few weeks, but there are actually a huge variety of ways to accomplish it.
The obvious thing is just to go outside and hike in the hills (Skagit Valley Herald put out a great hiking guide this year, and beactiveskagit.org published this one), run along the dike wall, jog the trail up at Skagit Valley Playfields, or go for a ride on your bicycle.
If the weather keeps you inside, you can also get this homework done indoors at Riverside. Try spending an hour on a C2 rowing machine and let me know how you feel. Or maybe spend that hour swimming laps in the pool.
Last Friday, I rode spin bikes for 60 minutes with Joe and Khirstie Engberg. Today we met up again and got a bit more creative: rowing 500m intervals and rotating between the 2 machines so everyone got to rest every third interval. We increased the resistance on the damper after each set, from 1 up to 10, and then back down.
See what you can come up with!
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.