“Week 1 Done…”

Posted: September 24, 2016 in Uncategorized

Week 1 Is Done…

Week 1 Of The New Strength Cycle Is Done… Friday’s Done… Saturday’s Done…  Now On To Your “Active Rest Day”…

This Week… We Performed Front Squats… Push Presses… DeadLifts… And A Snatch Complex…

The Front Squats… Push Presses… DeadLifts… Those Were Either Performed Using 60% (Or 70%) Of Your 1 Rep Max Or Coach Ivan Or Myself Gave You A Number To Start With…

Now… For Our Veteran Athletes… You Know That Coach Ivan & Myself Are @ The Box Coaching @ Every “PM” Class… Monday, Wednesday & Friday… I Coach The 5AM, 6AM, 8:10AM Classes & Coach Ivan Coaches The 10AM, 11AM & 12:15PM Classes… On Tuesdays & Thursdays We Flip Flop The Morning Schedule…

We’ve Been Working Together For A Long Time… The WOD Is The Same Throughout The Entire Day For Each Class Unless An Athlete Needs A MODification…

The Warm Up… We Pretty Much Read Each Others Mind… We Don’t Discuss The Warm Up The Night Before… We Just Know What Would Be A Smart Warm Up To Get You Ready For The WOD… Sometimes We Miss Each Other In The Morning… But Once We Meet Back Up In The Afternoon… Our Warm Ups Are Pretty Much Spot On…

What Else Is Spot On?

This Doesn’t Pertain To Our “Veteran” Athletes Who Have All Their 1 Rep Max Numbers…

Our New Athletes… I Know For A Fact That Both Of Us Have Told You To Keep Track Of Your Strength Lift Numbers & Your MetCon Scores!!!

We Rarely Repeat The MetCons… But It Is Nice To Keep A Record To See How You Performed/Felt…

What Was Your Time Or How Many Rounds/Reps Did You Get???

What Were Your “Strengths & Weaknesses???”

You Might Be Strong As F–K But Suck @ Running Or Rowing Or Dubbs…

You Might Be “Strong” @ Running Or Rowing Or Dubbs But Weaker In The Lifts…

Keep Track Of That!!! That Way You Know What You Need To Work On…

Now… The Strength Lifts…

Ok… The MetCons Vary Every Single Day…

But The Strength Lifts… There’s No Secret…

We Start Off @ 60%… Some Of You 70%… Thank Danielley!!!

Then Go Up By 5 %… So… 60%, 65%, 70%, 75%, 80%, Hell Week, Re-Test… Purgatory Week… Then New Cycle…

We Give You The Lifts… No Lies…

Again… This Cycle: Front Squats… Push Presses… DeadLifts… And Some Version Of The Snatch…

“What’s Your Number?!?!”

If You Haven’t Figured It Out Yet… You’re Going To Be Asked That Question  A LOT!!!

A Few Things Can Happen @ This Point…

You’ll Just Spit It Out Cause You’re Ready To Go… WOW!!! I’m Impressed!!!

Or You’ll Run To Your Phone Or NoteBook To See What Your 1 Rep Max Is & Figure It Out…

Or You’ll Run To Your Phone Or NoteBook To See What Your 1 Rep Max Is & Have No Clue How To Figure It Out… Which Is Fine… We’ll Teach You…

Or… If You Don’t Have A 1 Rep Max… You’ll Run To Your Phone Or NoteBook To See What You Performed Last Week… Tell Us… And We’ll Let You Know How Much Weight To Add…

Or… You Stand There Speechless With This Lost Look In Your Eyes… Shrugs Your Shoulders (Which Is Great Work For The Clean & Snatch…) & Say… “I Don’t Remember…”

And Then You’re Back @ Day 1 While Everyone Else Is Progressing…

You Don’t Like Lifting??? You Just Want To “Get Your Sweat On”??? That’s Fine…

But If You Want To Get Stronger There Has To Be Some Kind Of Program For You To Follow In Order For You To Progress…

Next Week… 65% (Or 75% If You Started Heavier) Of Your 1 Rep Max Front Squat, Push Press, DeadLift & Some Kind Of Snatch Complex… OR… If You Don’t Have A True 1 Rep Max… We’re Going To Go A Little Bit Heavier Than This Past Week…

And Let Me Make This Clear… This Isn’t Me Trying To Be An A–Hole Or Try To Make You Feel Stupid… But There Have Been A Lot Of Your Fellow Athletes Who Have Came Up To Us Pretty Much Complaining How “So & So” Never Has There S–T Together & Slows Down The Class… I Understand… A Lot Of You Have S–T To Do… Work… School… Family… Etc Etc… Not Everyone Has The Luxury Of Coming & Going Whenever They Want… I’m Not Saying You Have To Know & Perfect “X” Movement Before Coming In… We’re Here To Coach You Through “X” Movement…

But We Can’t Move Forward Until We Have A Good/Safe Starting Point…

So That Being Said… Here’s A Very Early Heads Up For Monday…

ALRIGHT… HERE WE GO!!!

Strength… 15 Min Time Cap…

Using 65% OR 75% Of Your 1 Rep Max: Push Press- 5x5x5x5

MetCon…

For A Time: (Rx’d: M-20lbs/10Ft./F-14lbs/8Ft.)

400 Meter Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

300 Meter Med Ball Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

200 Meter Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots

100 Meter Med Ball Run

20 Med Ball Push Ups

15 Med Ball Cleans

10 Push Shots

5 Wall Ball Shots… TIME!!!

What’s The Difference Between A Push Press???

That’s Monday… Now Onto Sunday…

ALRIGHT… HERE WE GO!!!

 

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

Mando

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3…2…1…GO!!!

9.24.2016 WOD & Scores…

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Yes… I’m Still Broken…

Yes… My Leg Is Still Attached To The Rest Of My Body…

But I Can’t Really Do Much… Especially “Demo” Movements…

I Know Coach Ivan Can Demo All The Movements For Today’s WOD…

But… For The 5AM, 6AM & 8:10AM… Can I Get An Assistant Please?!?!

Thank You Ahead Of Time For Understanding…

It’s Gonna Be A Fun One… IT’S FRIDAY!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

For Time:

50 DeadLifts (Rx’d: M-135lbs/F-95lbs…)

25 Double Russian KettleBell Swings (Rx’d: M-35lbs/F-26lbs…)

40 Hand Release Push Ups

20 Clean & Jerks (Rx’d: M135lbs/F-95lbs…)

30 Pull Ups

15 KettleBell Squatiddy Do-Dahs (Rx’d: M-35lbs/F-26lbs… Side Note:WTF?!?!)

20 Box Jumps (Rx’d: M-30″/F-24″…)

10 Wall Climbs (Rx’d: M&F… MOD: Coaches Choice…)

10 Double Unders (Rx’d: M&F… MOD: 30 Singles… Both With A 400 Meter Run Penalty)

5 Thrusters (Rx’d: M-135lbs/F-95lbs…)

1 Burpee… TIME!!!

3…2…1…GO!!!

Mando

“Can I Get An Assistant Please…”

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“The Kindle Inferno…”

Posted: September 22, 2016 in Uncategorized
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 One Of The Coaches From CrossFit Kindle Stopped By The Other Day To Drop Off Some Flyers Promoting Their Upcoming Competition…
We Got To Talking… Just Joking Around About Previous Competitions @ Other Boxes… Pretty Much Just Getting Down To The Point That Their Competition Is NOT Focused On “CrossFit Games Athletes”…
This Competition Will Be Challenging…
However… It’s Gear’d Towards Our “Rx’d” & “Sx’d” Athletes…
Here Are The WODs…
  • Teams of 2, Same Sex

  • Saturday, October 29th

  • Rx and Scaled Divisions

  • 2 Metcons and 1 Lifitng Complex
    (see below for full workout details)

  • $90 per team if registered before October 1st

  • $110 per team after October 1st

  • Come check out our new facility!

Event 1 – AMRAP

7min AMRAP

Meter Row for Calories

Wallballs #20/14, Scaled: #14/10

*One partner rows while one partner does wallballs. 

*Can switch at ANY time

*Men’s height for both divisions is 10ft (top grey line), Women’s height for both divisions is 9ft (into the red section). Full below parallel depth for both divisions. 

*Score is Total Cals + Total Wallballs

Event 2 – Complex

6min to establish heaviest of this clean complex:

1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

*Hang position anywhere from the knee up.

*Must show mastery of the weight by standing completely up out of the split jerk.

Event 3 – Chipper

13min Time Cap:

20 Synchronized Burpees

40 DBs Thrusters #40/30, #20/15

60 T2b (Scaled: knees to chest)

80 Hang Full Clean with DBs #40/30, 20/15

20 Synchronized Burpees

*Synch Burpees: chest touches ground same time, clap in the air same time. MUST clap over your head, not simply raise hands.

*DB in each hand. Full depth on thrusters, Full extension of arms directly overhead. 

*T2b heels must past the plain of the rig post (meaning full hip extension, heels past the pole). Knees to chest best effort to get knees as high as possible, same full hip extension rule with heels past rig post. 

*Full depth on cleans, and complete extension of hips before next rep. 

 (951) 888-0205

So What Do You Think???
Are You Ready?!?!
ALRIGHT… HERE WE GO!!!

Strength…

Using 60% OR 70% Of Your 1 Rep Max: Front Squat- 5x5x5x5x5

MetCon…

PICK YOUR POISON!!!

For Time:

25 Double Unders (Rx’d: M&F… MOD… Coaches Choice…)

400 Meter Run

20 KettleBell Hang Cleans (Don’t Worry… We’ll Show You What This Is…)

300 Meter Run

15 KB Hang Cleans

50 Double Unders

200 Meter Run

10 KB Hang Cleans

100 Meter Run

5 KB Hang Cleans

25 Double Unders (Rx’d: M&F… MOD… Coaches Choice…)…. TIME!!!

3…2…1…GO!!!

Mando

9.21.2016 WOD & Scores…

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“Tharen…”

Posted: September 21, 2016 in Uncategorized

There’s A Movement We Perform Often… The Thruster…

And There’s A Classic “Girl WOD”… “Karen”…

Wouldn’t It Be Fun If They Met Each Other?!?!?!

ALRIGHT… HERE WE GO!!!

Strength… 15 Min Time Cap…

Using 60% OR 70% Of Your 1 Rep Max: Push Press- 5x5x5x5x5

MetCon…

For Time: “Tharen”

For A Total Of 3 Rounds:

25 Thrusters (Rx’d: M-95lbs/F-65lbs…)

25 Wall Ball Shots (Rx’d: M-20lbs To 10 Ft./F-14lbs To 8 Ft.)

Every Time You Break… You Must Perform A 100 Meter Run…

You Can Rest At Your Shoulders/Chest Or OverHead… That’s It!!!

3…2…1…GO!!!

Mando

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9.20.2016 WOD & Scores…

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“Know The Difference…”

Posted: September 20, 2016 in Uncategorized

Know The Difference…

We Have 3 Lifts To Perform…

First… The Hang Power Snatch…

Second.. The OverHead Squat…

And Finally… The Hang Snatch…

Pay Attention & Do Your HomeWork…

Strength…

You Will Have 15 Mins To Establish Your Heaviest Lift 3 Complex: 

1 Hang Power Snatch + 1 OverHead Squat + 1 Hang Snatch

MetCon…

For A Total Of 4 Rounds:

250 Meter R0w

15 Hang Power Snatches (Rx’d:M-95lbs/F-65lbs… ADV: 135lbs/F-95lbs…)

3…2…1…GO!!!

Mando

“Don’t Forget Your Dick Bra!!!”

For Those Who Know… Know… LOL!!!

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9.19.2016 WOD & Scores…

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“Pillow Talk…”

Posted: September 19, 2016 in Uncategorized

“Pillow Talk…”

You Know… You Go Through The Day Pretending To Like Everyone You Come In Contact With…

Fake Smile… Trying To Bite Your Tongue… Trying Not To Slap the S–T Out Of The Person Standing In Front Of You…

No??? Then… You… Are… A… Liar…

Anyways… Then Comes… “Pillow Talk” Time…

You’re With Your Husband Or Wife… Boyfriend Or GirlFriend… And Then… BOOM!!!

It All Comes Out!!!

Well… Sometimes “Pillow Talk” Isn’t About Trash Talking That Guy Or Girl You Work With Or Come Into Contact With…

Sometimes… Your Wife Says… “I Want To Go Heavier This Cycle…”

So One Night… I’m Typing Up The Blog… I Always Ask Danielley To Proof Read It… (So If It’s Messed Up… Blame Her!!!)

I’m Showing Her The 1st Week Of This New Strength Cycle…

And She Say’s… “I Want To Get Better On My Cleans… Front Squats Will Help That Right?!?!”

I Said Yes…

She Asked… “Can I Start Out @ A Heavier Percentage This Cycle…

It’s At This Moment… Danielley Realized… She F–Ked Up!!!

So…

For Our “ADVANCED” Athletes & If You Choose To…

Your Strength Cycle Will Consist Of Front Squats, Push Presses, DeadLifts & Power Or Full Snatches Going From 70%, 75%, 80%, 85% & 90%…  Hell Week… Then Re-Test Week…YEP!!!

For Our “Regular” Or “Beginner” Athletes…

Your Strength Cycle Will Consist Of Front Squats, Push Presses, DeadLifts & Power Or Full Snatches Going From 60%, 65%, 70%, 75% & 80%… Hell Week… Then Re-Test Week…

COACHES CHOICE!!!

You Think You’re Strong?!?! Cool… But How’s Your Form & Technique?!?!

COACHES CHOICE… COACHES CHOICE… COACHES CHOICE!!!

I Already Have A List Compiled Of Who I’m Going To Say Yes Or No Too Pertaining To Starting Heavier Or Not…

Don’t Be Afraid To Ask… BUT!!! Don’t Get All Butt Hurt If I Tell You No…

ALRIGHT… HERE WE GO!!!

Strength… 15 Min Time Cap…

Using 60% OR 70% Of Your 1 Rep Max: Single & Controlled DeadLifts- 5x5x5x5x5

If You’re Lost.. 5 Sets Of 5 Single & Controlled DeadLifts… I Don’t How Much Easier To Say It…

MetCon…

Pick Your Poison!!!

For Time…

250 Meter Row

15 Right Arm KettleBell Muscle Or Power Snatches

15 KettleBell Sumo DeadLift High Pulls

15 Left Arm KettleBell Muscle Or Power Snatches

15 Pull Ups

12 Right Arm KettleBell Muscle Or Power Snatches

12 KettleBell Sumo DeadLift High Pulls

12 Left Arm KettleBell Muscle Or Power Snatches

12 Pull Ups

250 Meter Row

9 Right Arm KettleBell Muscle Or Power Snatches

9 KettleBell Sumo DeadLift High Pulls

9 Left Arm KettleBell Muscle Or Power Snatches

9 Pull Ups

250 Meter Row

6 Right Arm KettleBell Muscle Or Power Snatches

6 KettleBell Sumo DeadLift High Pulls

6 Left Arm KettleBell Muscle Or Power Snatches

6 Pull Ups

3 Right Arm KettleBell Muscle Or Power Snatches

3 KettleBell Sumo DeadLift High Pulls

3 Left Arm KettleBell Muscle Or Power Snatches

3 Pull Ups

250 Meter Row…

TIME!!!

3…2…1…GO!!!

Mando

“ZIP UP YOUR JACKET!!!”
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BOOM…

 

“Will We See You Monday?!?!”

Posted: September 18, 2016 in Uncategorized

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So… Will We See You Monday?!?!

This Week Was Rough For All Of Our Athletes… Guests & RCCF Athletes…

For Our RCCF Athletes… Yea… You Got Another Dose Of “Hell Week”…

For Our Guests… You Got Just A Taste Of How “Hard” Our WODs Can Be…

But Guests… Know This… This Past Week Is NOT How We Train Everyday…

RC CrossFit Is A Strength & Conditioning Gym…

We Perform All The Major Power & Olympic Lifts…

We Perform Body Weight Movements… Plyometric Movements… KettleBell Movements… DumbBell Movements… Complex BarBell Movements… We Run… We Row… Etc… Etc…

We Take The Best Training Methods & Mash Them Into One SMART Training Program…

First… A Warm Up Dedicated To Whatever Movements That We Will Be Performing That Day…

Then The “Strength” Portion Of The Class… Slow & Technique Focused…

And Finally The “MetCon” (Metabolic Conditioning) Is More Of The “GO GO GO” WorkOut That You Had A Taste Of This Past Week…

We Do Both… Strength… And… Conditioning…

But Our Biggest Concern Is Not How Heavy You Can Lift… Or How Fast You Can Finish A WorkOut…

It’s About Proper & Safe Movement From Out Athletes…

The Weight… The Speed… Those Will Come With Time… How Much Time???

How Dedicated Are You?!?!

I’ve Been A “Coach” In The Marine Corps Since December 2002… I’ve Been A Certified Personal Trainer Since 2004… I’ve Been A Certified Strength & Conditioning Coach Since 2008… And A Certified CrossFit Coach Since 2009…

Do You Know What All Those Pieces Of Paper Mean?

NOT A DAMN THING!!! And I Know I Can Speak For Coach Ivan & All Of His Certifications When I Say That…

We Just Love What We Do… We’re Dedicated To What We Do…

We Want To Be Surrounded By Those Same Type Of People…

Are You One Of Them???

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

Guests: What Does That Mean… It Means Exactly That… Don’t Just Sit On The Couch… Get Out & Do Something!!! Go For A Hike… A Jog… A Walk… Bike Ride… Anything!!! Don’t Let Everything You Did This Past Week Go To S–T By Stuffing Your Face & Watching FootBall… If You Are Doing That… Perform Burpees During Each Commercial Break!!! If You DVR’d The Game… NO FAST FORWARDING!!! LOL…

HOPE TO SEE THE BOX PACKED COME MONDAY!!!

3…2…1…GO!!!

Mando

9..2016 WOD & Scores…

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