This week we introduced another element to our CrossFit classes: a strength section. From now on, we'll work on both skill and strength before the WOD everyday. The idea behind this is that technique will improve more quickly with regular practice, and we'll make better strength gains with more frequent weight training. It's important to work on these things slowly sometimes, rather than only in a MetCon or high-intensity setting.
We're going to use periodization for our strength work. So the first week will be sets of 5 working up to a 5-rep max, the second week will be sets of 3, and the third week will be heavy singles. Then the fourth week is a deload week (that means we'll take the weight down for easy sets of 5). The lifts this January will be the Back Squat, Deadlift, Bench Press, and Shoulder Press. Then, in February we'll test these lifts again to see how much progress we've all made.
Monday's workout was a classic CrossFit "Girl WOD" named Mary. This one really gives credence to the notion that CrossFit workouts are named after women because they're just like hurricanes: coming in fast and wreaking havoc. Even if you had to modify her, Mary was a storm.
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.