Get to know Coach Richard!
Richard started Coaching at CFM this past winter so hopefully you’ve had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard!
Name/Nicknames: Richard aka RichBo aka #BowFlex
How long coaching CrossFit? 2 years
Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification
I actually left Corporate America 4 months ago….I currently teach CF full-time now as well as some other endeavors in the fitness industry.
Athletic background/achievement: Competitive Indoor Volleyball Player
How long doing CrossFit: 5 years
Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing “Grace” aka Barbell for Boobs: 3:38 Rx.
Favorite movement to coach: Snatch
In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie.
Favorite quote: “I’d rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!”
Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don’t ever stop learning. Do the work, and all else will come.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
(m = 135/185, w = 95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+
And coming tomorrow…
A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.