Riley H: 1000 Class Athlete!
Riley has been a member at Solcana for over 7 and a half years. Throughout that time, Riley has been a very active member and a very active athlete. They have engaged with a wide variety of our class offerings as well as our community events. They have also sought many different goals in their time at Solcana. The paths to those goals have helped Riley to stay engaged and motivated with a lengthy athletic journey. They also provided amazing content for our Inclusive Coach Training. We are so grateful to have had such an amazing member, athlete, and person as part of our community for so long.
Read on to learn a bit more about Riley and get the scoop on their workout. Be sure to join in the celebration during all Group Fitness classes this Monday, July 27th.
How did you get started doing fitness stuff? I played many sports growing up: basketball, soccer, softball. I've always liked athletics. My first ever career goal was to be a pro athlete; specifically a combination of Wolverine from the X-Men and Reggie White, all-pro defensive lineman for the Green Bay Packers. Obviously that has not panned out (yet!) but there's still time for me to become the football superhero of my dreams.
What is your athletic super-power? What is something you feel especially good at? I haven't been bitten by a radioactive gym spider or anything, so no super powers to speak of. The things I feel especially good at or proud of - like my strength or my ability to generate power - have been granted by putting in the work over the course of my time here. So I guess maybe my super power is my work ethic.
What is the area you would most like to improve on? Oh, everything 😆 I've been on a muscle-up odyssey for like 9 months, so right now I'd really like to improve my technique there and get my first muscle-up.
What is your favorite thing about Solcana? I like that Solcana is a safe place to be myself and learn new things. As a trans and neurodivergent athlete it's often challenging to find athletic spaces that are inclusive and welcome all aspects of who I am. When I first started attending classes, I was drawn to Solcana by the community and values. That's obviously still true today. I've met many good friends, and my spouse (!) during my time here.
Athletically, I often put a lot of pressure on myself to be good at things immediately after trying them. My time at Solcana has helped me realize that this is unhinged, and given me the space and support to recalibrate my perspective on what success can look like. Sometimes success is hitting a PR, and sometimes it's being brave enough to try something new or take a day off. For me, Solcana is a place where it's safe to learn new things and fun to practice and develop skills at a pace that works for me and my goals. If I look back and compare 1st class Riley to 1000th class Riley, 1000th class Riley is a much more patient athlete who understands the importance of consistency and giving yourself grace. 1000th class Riley is also significantly stronger than 1st class Riley.
Is there anything else you would like us to know about you? If you attended the most recent Drop Deadlift Gorgeous, I developed the barbell visualizer app that was displayed on the screens. I'm pretty proud of that. Otherwise, if it wasn't obvious from the above I love the Green Bay Packers. My first concert was Joan Jett and the Blackhearts. I like baking, playing video games, and hanging out with my cat. If you see me at the gym, I would be delighted to see photos of your cats and hear about their hobbies and interests.
Riley's Workout
Why did you choose these exercises? All of these movements are things that I was sure I'd never be able to do fully or well when I was in my first few months as a Solcana athlete. After 1000 classes, I feel strong and confident in all of these movements! This workout is a celebration of working hard and growing, two things I feel are pillars of my Solcana experience.
What do you think people should focus on or feel with this workout? Focus on challenging yourself by trying a heavier weight or harder movement variation than you would normally choose. By the end of the power metcon, ideally it will feel like you're going to die, but only a little. Like 20% dying or less. Fun!
Any advice for someone about to do it? You will get very sweaty. There's also a lot of grip work involved, so take care of your hands and wrists. Warm up well, and set aside time for some mobility and a lil lacrosse ball smash later in the day. Depending on how heavy you squat, this might be one of those gym days that makes you extra hungry.
I also like a big workout/little treat combo, so you could consider celebrating your hard work here with a little treat. As a 6AM-er, the "beach, please" cold brew at Dogwood is a 10/10 post-workout :)
The “Riley H”
Strength
Front Squat
20:00 to find a heavy single
*If you find your heavy single with time left on the clock, drop the weight to RPE 5-6 and do quality sets of 3 for the remaining time.
In my head if someone finds their heavy 1 with a generous amount of time left on the clock (like half the time or more) they should try to get a 3x3 in, so 9 total reps at RPE 5-6. If this specificity is too much, scrap it!
Power Metcon
3-5 rounds, not for time and resting as needed in 12:00:
-5 devil press (heavy, RPE 7-8)
-10 Toes to bar / hanging leg raise / tuck up / v up
-20 VERY heavy farmer or suitcase carry high knee marches (10/side)
