Well… You Can Have A Pissed Off United States Marine Corps Drill Instructor (Or 3…) Screaming In Your Face For 3 Months…

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Or…

From stack.com…

“The Push-Up might be the most popular exercise in existence.

A bold statement, but then again it seems like everyone has done Push-Ups at some point. They’re simple, effective and require absolutely no equipment. And when an exercise is as popular as the Push-Up is, it’s bound to spawn variations. Diamond Push-Ups, Clapping Push-Ups, Wide Push-Ups, Close Push-Ups, Spiderman Push-Ups, Weighted Push-Ups—these are a few of the numerous Push-Up variations you’re likely to see any time you step into a gym. Push-U

It turns out that Hand-Release Push-Ups are tremendously popular in the CrossFit world, and many CrossFit competitions actually require them—the main reason being that they prevent anyone from “cheating” on their reps. To remove your hands from the ground, you must go all the way down. But besides its competition-friendly aspect, I noticed three interesting things about the Hand Release Push-Up that could, perhaps, make it a viable Push-Up variation for anyone looking to change things up.

It forces you to go all the way down and all the way up on every rep, a much greater range of motion than most people perform with traditional Push-Ups.
When you come to a complete stop between reps, you’re forced to regenerate your momentum for each Push-Up, as opposed to “riding” the momentum from your last rep or bouncing off the ground with your chest, which is possible with traditional Push-Ups.
If performed a certain way, Hand Release Push-Ups have a built in “pull” between every “push,” since releasing your hands off the ground and pulling them toward the ceiling squeezes your shoulder blades together…”

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ALRIGHT… HERE WE GO!!!

Strength…

Push Jerks

12 Reps… No More Than 3 Reps @ A Time… No More Than 20lbs Heavier Than “Safe Starting Point”…

MetCon… FROM THE RACK!!! YOU DROP IT… YOU CLEAN IT!!! YOU’RE WELCOME…

***Double Unders… All Levels… MOD: Singles… 75-60-45-30-15…***

***Shoulder To OverHeads…***

L1…

M-115/135/155/185/205

F-85/95/105/115/135

L2…

M-95/105/115/135/155

F-65/75/85/95/105

L3…

M-75/85/95/105/115

F-55/60/65/75/85

L4…

M-55/65/75/85/95

F-35/45/55/60/65

***Hand Release Push Ups… All Levels…***

20 Min TIME CAP!!!

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For Reps of 50/5/15/25… 40/4/12/20… 30/3/9/15… 20/2/6/10… 10/1/3/5: 

Double Unders

Burpees

“Shoulder To OverHeads”

Hand Release Push Ups

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3…2…1…GO!!!

Mando

9.18.2018 WOD & Scores…

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“Helpin’ Out…”

Posted: September 18, 2018 in Uncategorized

You Guys Remember Juanito?!?!

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Juanito Reached Out To Me This Past Weekend & Asked Me For Help/Support…

Anytime Brother…

From Juanito…

https://www.barbellsforboobs.org/fundraisers/juanhernandez/barbells-for-boobs

Im doing this because of my MOM and because i dont want more people going through that same thing that i went through

 Monday 10th Sep

“I want to ask all of you a favor: please to donate to this organization! The goal is to reach enough money to supply breast cancer testing for all those women that are in need.

The first time that I was aware of breast cancer (personally) was with my aunt. I remember her asking me for a ride to go to do her test. I remember her all the way to the doctor office, looking at her face all worried just to go into that building not knowing what would be the outcome after getting her test done. I remember her being all happy when she found out that what they detected on her breast wasn’t cancer and her first words were that she was happy because she only needs to do that test once a year instead of every three months. I honestly can say that I was happy for her.

Two years ago I went through one of the worst moments in my life till today. I remember the phone call from my sister telling me that my mom was going to have some tests done on her breast because she started to feel a lump. I remember my mom telling me that everything was going to be ok and that I shouldn’t worry (she already knew that she was stage 3). long story short, my mom was diagnosed with stage 3 breast cancer because she didn’t get the test necessary to be detected earlier. it was too late when my mom received the treatment necessary to be detected; she started her chemo the next day. She was on stage 3 her lungs were infected with cancer. I remember her talking on the phone breathing really hard and I was always asking her why she was breathing like that (she didn’t tell me that she had stage 3 cancer and that her lungs were filling with water) and her answer was the she just felt really tired because all the chemo that she was getting—hiding the truth from me.

I was really happy because she found one organization that helped her a lot with all her bills and she was getting the treatment necessary to keep her alive momentarily. Those moments were really hard for me because I lost my grandma a month before my mom was diagnosed with cancer. I remember calling her trying to talk to her, but because of the chemo she was having a reaction in her throat that caused her a lot of pain when speaking. It made me feel a lot of pain hearing how much pain she was going through just have a conversation with me.

6 months after her first chemo treatment I got a phone call from my sister telling me that the doctor told her that the chemo was working so we started to plan a trip to Mexico. My mom wanted to go to a place that she always wanted to visit. 3 days after we got the good news I got a call around 4am—I was so tired that I didn’t hear my phone—there were probably 20 missed calls on my phone when I looked at it. The first sound that I heard on the phone was her crying, after that she told me that our mom wasn’t breathing and that her body was cold—my mom died in the middle of the night. That was the hardest moment of my life. It was really hard receiving that notice that I fell into a really bad depression for about 5 months; first my grandma, then my mom. I give thanks to God for allowing me to get the strength to get out of it because those were really hard moments for me and my family.

The reason that I’m sharing my story is to let you guys know what I went through and hopefully move your heart so we can help donating to this organization and help people to get the right early detection and treatment before it is too late. I want more people to enjoy their family and not wonder like me, what would could be if their family members got the right treatment and access to early diagnosis before is too late. So that is why I beg you to please donate to this organization even if it is one dollar—you can make a big difference in someone’s life.  thank you so much for reading my story and hopefully you can be part of this. Thank you so much and have a good day!”

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ALRIGHT… HERE WE GO!!!

Strength…

Front Squats

12 Reps… No More Than 3 Reps @ A Time… No More Than 20lbs Heavier Than “Safe Starting Point”…

MetCon…

***Cleans…***

L1…

M-115/135/155/185/205

F-85/95/105/115/135

L2…

M-95/105/115/135/155

F-65/75/85/95/105

L3…

M-75/85/95/105/115

F-55/60/65/75/85

L4…

M-55/65/75/85/95

F-35/45/55/60/65

***Pull Ups… All Levels… Chin To Bar… MOD: C.C.***

***Box Jumps… All Levels… M-24″/F-20″…***

20 Min TIME CAP!!!

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For Reps of 15-12-9-6-3:

Cleans

Burpees

Pull Ups

Box Jumps

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3…2…1…GO!!!

Mando

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9.17.2018 WOD & Scores…

That Was An Amazing Monday!!!
Great Work RainCross…

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“High Heart Rate Snatchin’…”

Posted: September 16, 2018 in Uncategorized

Strength Cycle Week 4 Out Of 8 Starts This Week…

3 More Weeks Of “Adding Weight”…

Then A “Strength Rest Week”…

Then… A Week Of Lifting Heavy!!!

How Ya Feelin’?!?!

Me… I’m Lovin’ What I’m Seein’…

The Programming Is Working… And YOU… Yes YOU… Are Almost 100% In Charge Of Your Progress…

It’s Not A Completely “Open Gym” Format… There Has To Be Some Rules…

Rules Like “No More Than 5 Reps @ A Time” Or “Adding No More Than “X”lbs From Your Starting Point”…

And Every Week… Every Athlete… It’s Different…

Some Weeks… Athletes Were Able To Add Up To The “X”lbs Limit…

Some Weeks… Athletes Stuck With Their Starting Point…

Some Weeks… Athletes Hung Out Somewhere In The Middle…

Some Weeks… OUTTA THE BLUE PRs!!!

Those Are The Best… I Always Say It…

“YOU DON’T ALWAYS/HAVE TO ‘PR’ ON ‘PR DAY/WEEK’…”

Sometimes… They Just Happen Out Of The Blue…

Whether You’re The Athlete Who Always Works Up To The Limit… Or The Athlete Who Sticks With Their Starting Point… Or The Athlete Who Hangs Out In The Middle… Just Know… You’re Making Great Progress!!! Whether It’s Gaining Strength Or Training That Form & Technique… Progress Is Being Made…

And Still Very Happy With The MetCon “Levels” & Your Choices!!!

And You’ll See More Of Them This Week…

Try To Stick With The “Levels” As Best As Possible When It Comes To Weight Changes… Push Yourself… Whether It’s Going Heavier A Little Slower… Or Going Lighter & A Lot Faster…

Here’s What To Expect This Week…

Monday… Read On Below…

Tuesday… Front Squats… Cleans… Burpees.. Pull Ups… Box Jumps…

Wednesday… Push Jerks… Then… Burpees… “Shoulder To OverHeads”… Double Unders… Hand Release Push Ups…

Thursday… Burpees… Double Unders… Deadlifts… Pull Ups…

Friday… Double Unders… MedBall Cleans… Burpees… DB Snatches… Pull Ups… Rinse… Wash… Repeat…

Saturday… Saturday Sweat Sesh 35… Expect Burpees…

“High Heart Rate Snatches…”

Snatches Are Lookin’ Good…

Let’s Keep ‘Em That Way With Your Heart Rate Up!!!

We Are Not Doing A Past Regional WOD… Just An Example Of “High Heart Rate Snatches”…

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ALRIGHT… HERE WE GO!!!

Strength/Skills & Drills…

Snatch

MetCon…

***KettleBell Swings… Base It Off An “Rx’d” Of M-53lbs/F-35lbs…***

***Snatches…***

M-115/125/135/145/155

F-85/90/95/100/105

M-95/105/115/125/135

F-65/75/85/90/95

M-55/65/75/85/95

F-35/45/55/60/65

M-35/45/55/65/75

F-15/25/35/45/55

25 Min TIME CAP!!!

***IF YOU FINISH BEFORE THE TIME CAP & YOUR SNATCHES ARE ON POINT TODAY… KEEP LIFTING!!! I AIN’T GONNA STOP YA!!!***

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For Reps of 25/50/25/5/5… 20/40/20/4/4… 15/30/15/3/3… 10/20/10/2/2… 5/10/5/1/1:

Row For Calories (MOD: Pump Runs…)

AbMat Sit Ups

American KettleBell Swings

Burpees

Snatches

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3…2…1…GO!!!

Mando

 

 

 

RainCross Rumble WODs 2.0 & 3.0!!!

And A Lil’ Hint For WODs 6 & A 7… Yes… 7 WODs!!!

We Separated The Teams…

Now Let’s Bring Them Back Together…

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ALRIGHT… HERE WE GO!!!

“Know Your Role….” 

10 Min TIME CAP…

2.0…

For Reps of 21/21/21/21… 15/15/15/15… 9/9/9/9:

Calorie Row

Front Squats (No Racks…)

HandStand Push Ups (Head To Deck…)

Pull Ups (Chin To Bar)… TIME!!!

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For This WOD… Each Team Will Have 1 Rower… 1 BarBell Loaded With 95lbs (Male) OR 65lbs (Female)… 1 Station For HandStand Push Ups… & 1 Station For Pull Ups… Captains Will Assign Each Athlete To A Specific Station & That Athlete Must Remain With That Station For All 45 Reps…

“3…2…1…GO!!!” And Athlete A Will Start Rowing For 21 Calories… All Other Athletes Are Resting.. Once Athlete A Reaches 21 Calories… Athlete B Can Start 21 Front Squats… All Other Athletes Are Resting.. Once Athlete B Reaches 21 Front Squats… Athlete C Can Start 21 HandStand Push Ups… All Other Athletes Are Resting.. Once Athlete C Reaches 21 HSPUs… Athlete D Can Start 21 Pull Ups… Once Athlete D Reaches 21 Pull Ups… Athlete A Can Start Rowing For 15 Calories… Etc… Athletes Will Remain At Their Station And Follow This Pattern For Rounds “15” & “9”… Score Will Be Finish Time Or Total Reps Completed In 10 Mins…

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ALRIGHT… HERE WE GO!!!

“All Or Nothing…”

On A 12 Min On-Going Clock…

3.0…

For This WOD… Medicine Ball Weight… All M-20lbs To 10 Ft/All F-14lbs To 8Ft… 1 Rower…

“3…2…1…GO!!!” And 3 Athletes Will Begin Working… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Perform Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Be Working On Wall Ball Shots @ A Time… At The 10:10 Min Mark… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Continue To Work On Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Continue To Work On Wall Ball Shots Until The 12 Min Mark… IF THE RUNNER AND THE ROWER ARE NOT DONE BY THE 12 MIN MARK… YOUR WALL BALL SCORE IS ZERO!!!

Score Is Total Wall Ball Shots…

There Will Be “Tie Breakers” For ALL The WODs Performed During The RainCross Rumble…

Don’t Worry ‘Bout ‘Em… Just Go Hard!!!

WOD 6… There Might Be A WOD Starting With 90 Toes To Bar… Then Going Onto 2 Barbells @ 55/35 That Need To Be Hang Snatched 30 Times… Ending With 2 Barbells @ 155/105 That Need To Be Hang Snatched 6 Times… With A Whole Bunch Of Other Weights & Reps In The Middle… Within 12 Mins…

WOD 7… Bar Muscle Ups…

AND… THERE CAN’T BE A COMPETITION WITHOUT JUDGES!!! PLEASE GET IN CONTACT WITH ME ASAP…

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

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3…2…1…GO!!!

Mando

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9.15.2018 WOD & Scores…

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“Strategy Is Key…”

Posted: September 15, 2018 in Uncategorized

No Box Jumps Today… I Think 150’s Enough For A Few Days…

Deadlifts Looked Good… And Only 2 People Died On The Box Jumps… Pretty Good Friday!!!

Saturday Sweat Sesh 34!!!

I Got A Few “Ideas” For Some Possible Competition WODs…

Some Quick… Some Not So Quick…

Either Way… Strategy  Is Key!!!

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 34!!!

Grab Your Gym Buddy/Comp Team & Be @ The Station By 8:45AM… Be Sure To Sign Up On ZenPlanner As Well… Thanks!!!

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3…2…1…GO!!!

Mando

 

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9.14.2018 WOD & Scores…

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“Let’s Break ‘Em In…”

Posted: September 14, 2018 in Uncategorized

Finally…New 25lbs Plates!!!

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Only Half The Order… The Rest Are On The Way…

We Put The 25lbs Plates Through A Beating…

And Some Are Still Holding Up But… But Not For Long…

So… Let’s Break In The New Ones!!!

The Old 25lbs Will Be Stacked On The Mini Sled… Some Are Still Usable… Just Wouldn’t Recommend Them For Olympic Lifting…

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ALRIGHT… HERE WE GO!!!

Stret-Con… 

***PICK YOUR POISON!!! You Get To Pick Whether You Row Or Run Or Mix ‘Em Up!!!***

***Deadlift… ANY Style You Want… Adding 65lbs To 50% Of Your 3 Rep Max…***

***Box Jumps… Low To High… 27″ Is 24″ Box with 45lbs Plate… 22″ Is 20″ Box with 15lbs Plate…***

***Double Unders… Rx’d: M&F… MOD: 50 Singles + 15 Burpees…***

30 Min TIME CAP!!! Sub 25 Mins Is Do-Able…

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For Time:

1000 Meter Row OR 800 Meter Run

3 Deadlifts

75 Box Jumps Rx’d: (M-24″/F-20″…)

3 Deadlifts

500 Meter Row OR 400 Meter Run

3 Deadlifts

50 Box Jumps Rx’d: (M-27″ /F-22″…)

3 Deadlifts

250 Meter Row OR 200 Meter Run

3 Deadlifts

25 Box Jumps Rx’d: (M-30″/F-24″…)

50 Double Unders… TIME!!!

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3…2…1…GO!!!

Mando

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9.13.2018 WOD & Scores…

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“Down & Dirty…”

Posted: September 13, 2018 in Uncategorized

More Squats…

Snatches & Burpees…

Just A Down & Dirty Couplet WOD…

Move Smooth…

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ALRIGHT… HERE WE GO!!!

Strength/Skills & Drills…

Snatch… Warm Up To MetCon Weights…

MetCon…

Snatch Weights…

L1: M-115/125/135 F-85/90/95

L2: M-95/105/115 F-65/75/85

L3: M-55/75/95 F-35/55/65

L4: M-35/45/55 F- 15/25/35

15 Min TIME CAP!!!

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For Time:

15 Snatches

30 Burpees

10 Snatches

20 Burpees

5 Snatches

10 Burpees… TIME!!!

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3…2…1…GO!!!

Mando

9.12.2018 WOD & Scores…

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