“Day 1…”

Posted: August 29, 2016 in Uncategorized

Day 1 Of Hell Week…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

For Time:

21 Thrusters (Rx’d: M-95lbs/F-65lbs…)

21 Pull Ups

50 Double Unders (Rx’d: M&F… No Penalties… MOD: 50 Singles/ 5 Burpees Every Time You Mess Up…)

50 AbMat Sit Ups

40 Dubbs (Rx’d: M&F… No Penalties… MOD: 40 Singles / 4 Burpees Every Time You Mess Up…)

40 AbMat Sit Ups

15 Thrusters

30 Dubbs (Rx’d: M&F… No Penalties… MOD: 30 Singles/ 3 Burpees Every Time You Mess Up…)

15 Pull Ups

30 AbMat Sit Ups

20 Dubbs (Rx’d: M&F… No Penalties… MOD: 20 Singles/ 2 Burpees Every Time You Mess Up…)

20 AbMat Sit Ups

10 Dubbs (Rx’d: M&F… No Penalties… MOD: 10 Singles/ 1 Burpee Every Time You Mess Up…)

10 AbMat Sit Ups

9 Thrusters

9 Pull Ups… TIME!!!

3…2…1…GO!!!

Mando

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“Team ‘Richie’…”

Posted: August 27, 2016 in Uncategorized

On Saturday… We Performed A Workout In Honor Of A Fellow CrossFitter…

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 “Richie” Is A CrossFitter From KO CrossFit… Here’s His Story…

From KO CrossFit…

“Calling all CrossFit Community, please join us in true CrossFit fashion as we come together for our brother Rich. We will be doing a WOD in honor of our friend and collecting donations for the family. This workout will be open to anyone who would like to participate…

On Friday, August 5th, Richie was driving home from Orange County on his motorcycle. He was lane splitting and a car changed lanes, hitting Richie, causing him to fly off his bike and head first into another car. Richie sustained major injuries to his spine and some to his neck. He underwent surgery for his spine Saturday, August 6th and is currently in ICU in Santa Ana. He has at least one more surgery on his spine Monday, August 8th and may need surgery on his neck in the future. Thankfully, there was no neurological damage and he is alert and talking and knows what’s going on etc. The prognosis from the doctor is that Richie will likely not be able to walk again, unless he has a strong will. If you know Richie, you know that he does! 

While all this is going on, of course Richie is not able to work. Christel is not yet aware of the medical costs that will be incurred, but she also needs to maintain day to day finances as well. I would like to help them with this burden as much as possible – take at least a little stress and worry away until disability, etc. gets taken care of.

If you are able to help – please do so, no amount is too small.

Thank you so much in advance.”

Alright Ladies & Gents… Rest Up… Because Next Week Is “Hell Week”…

WODs Will Be Up Every Night… No Lies Or Secrets…

NO CHERRY PICKIN’!!!

ALRIGHT… HERE WE GO!!!

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

3…2…1…GO!!!

Mando

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8.27.2016 WOD & Scores…

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“This Is Not CrossFit…”

Posted: August 27, 2016 in Uncategorized

And It’s Not… Really…

We Are Performing Olympic Lifts…

When Executed Correctly…  They Are Beautiful…

Snatches… Cleans… Jerks… And Many Variations Of Them…

From A Coaching Stand Point… I See About 90% Of Our RCCF Athletes Dreading That “F-You Friday” WOD…

F–K That!!!

I’m More Terrified Of What Is To Come On Saturday During The Oly Class…

It’s A Totally Different Kinda Of Mind F–K…

Those Long Grueling MetCons… You Know They’re Going To Suck… You Just Have To Chip Away…

Those Crazy Fast MetCons… You Know You’re Going To Be Passed Out On The Floor With Your Lungs On Fire…

But The Olympic Lifts…

Literally… A Love/Hate Relationship…

You Are Going To Have Some Amazing Days!!!

You Are Going To Have Some Shitty Days…

It’s Like You’re An Artist Performing…

Everyone’s Eyes Are On You…

You’ll Miss Here & There…

We Coach You Through It…

You Miss Again…

But Then…

There’s That One Moment Where You Just Nail It… And You Stand That Barbell Up With The Biggest Smile On Your Face With All Your Fellow Athletes Cheering And Clapping For You…

That’s A Good Day…

If You’re Interested… I Highly Encourage & Suggest That You Come In This Saturday…

Re-Post…

Alright… You Asked For It… You Got It…

First Off.. THIS IS NOT CrossFit!!!

Last Saturday Was Our Last Day Of Our Previous Olympic Lifting Cycle…

Yes… The Olympic Lifting Class Goes Through “Cycles” Just As Our Normal Daily “WOD” Goes Through Our Strength Cycles…

A Lot Of People Have Been Asking To Be Invited To Our Olympic Lifting Class… Yes… It Is “Invite Only!!!”

This Saturday… Will Be Week 1… And You’ll Get A Small Dose Of The Saturday Olympic Lifting Class…

THIS IS NOT CrossFit!!!

So Here’s The Lay Out…

You Wake Up…

You Get Dressed…

You Do Your Daily Morning Ritual…

You Get Into Your Car…

You Turn Your Car On…

You Drive To The Box…

You Say “Good Morning”…

You Set Up Your Station… RCCF Veteran Oly Lifters Have Priority On Their Spots!!! You Know Who You Are…

You Put On Your Knee Bands… Olympic Lifting Shoes… Wrist Wraps… Tape Up Your Thumbs… Etc… Etc…

You Row For 500 Meters…

You Partner Up & Perform The Junk Yard Dog Warm Up…

And You Better Be Done By 8:00AM!!!

THIS IS NOT CrossFit!!!

BE DONE BY 8:00AM!!!

That Doesn’t Mean You Walk In At 8:00AM…

Because @ 8:00AM… Coach Ivan Is Already Explaining What We Will Be Doing For That Day…

THIS IS NOT CrossFit!!!

Normally… Coach Ivan Will Give You 3 Strikes… You Miss 3 Classes & You’re Out…

Now… Yes… We Know… Shit Happens… Family… School… Life…

But You Going Out Friday Night And Partying/Drinking And Waking Up With A HangOver And You Choose To Just Say Fuck It… No… You’re Done…

THIS IS NOT CrossFit!!!

The Oly Veterans Know Exactly What Time They Need To Leave Their House In Order To Put On Their Gear… Set Up Their Station… And Perform The Junk Yard Dog Warm Up… And Be Ready At The WhiteBoard For Coach Ivan To Give Us Instructions On That Day’s Lifts/Complexes…

Now… I Don’t Know If You’ve Met Coach Ivan… He’s The Really Strong & Fast Guy With A Big Ass Beard… Very Nice Guy… Until You Piss Him Off!!!

I’m One Of The Owners/Coaches… Some People Think I Can Do Whatever I Want… No… We Work Together… But Anytime I’m In A Class That He Is Coaching… I’m Just Another Athlete… I Literally Shut My Mouth During The Session Unless He Asks Me A Question Or I See Something Wrong With An Athlete When He Might Be Working With Another Athlete…

THIS IS NOT CrossFit!!!

This Is Not A “2 Hour” Social Hour…

I’m Not Saying That “Smiling” Or “Laughing” Or “Cheering” Or “Chit Chatting” Is Forbidden…

But You’re Here To Lift…

You Will Go Through A Horrible Warm Up…

You Will Progress Up In Weight Until You Get To Your “%” Weight…

And Then… You Will Lift… And You Will Sit… Literally…

You Will Treat Every Lift As If It’s The Only Lift Of The Day…

THIS IS NOT CrossFit!!!

So… This Is How It Goes… Every… Single… Cycle…

I’ll Use Myself As An Example…

I Work Out Monday-Friday… Dead Tired @ The End Of The Week… I Could Sleep In If I Wanted To On Saturday… I Missed 1 Day Last Cycle Because I Had A Hole In My Leg!!! But I Don’t… I Get Myself Up Because I Made A Decision To Commit To Olympic Lifting… Yea… I Might Walk In A Little Drowzy… But Once We Get Going… IT’S FUN!!!

Back To “This Is How It Goes…”

No Lie… I Believe This Past Oly Cycle… Week 1… We Had EVERY… SINGLE… PLATFORM Being Used!!!

And I’m Not Talking About “The Lanes”… I’m Talking About Every Single 8Ft. Platform And People On The Rubber And People On The Side PlatForms… Count It Up… Do The Math…

22…

Last Saturday…

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3…

I Got Hurt… Danielley Had Work… Alicia Had Work… Christ Had Work… Nikki Was At Beach City Battles…

But When We Are Not Hurt… When We Don’t Have Work… When We Don’t Take 1st Place At The Beach City Battles… We’re In Here Every Single Saturday… Hell.. Some Of Them Stay For The GRID WOD…

THIS IS NOT CrossFit!!!

If You Are Interested In Olympic Lifting… Ask Us First!!!

Don’t Just Stroll In…

It’s Still Invite Only…

If Coach Ivan Asks You To Perform “1 Hang Power Snatch + 1 OverHead Squat + 1 Heaving Snatch Balance + 1 OverHead Squat +1 Hang Snatch” And You’re Thinking Right Now To Yourself… “WTF?!?! Then… You Might Need To Re-Think About…

THIS IS NOT CrossFit!!!

That Being Said… You Will Still Be Coached Through Every Single Movement/Complex…

AND… If You’re A Little Sketchy On Joining Or Not… This Is The Perfect Time!!!

Why?!?!

Because I’m Broke!!!

I Can’t Do Shit For A Few Weeks Besides GLOBO GYM… Seriously…

So You’ll Have 2 Coaches… Plus Our Veteran’s Eyes On You To Help Fix Or Explain Things To You…

If You’re Curious… Give It A Try… If It’s Not For You… Then It’s Not For You…

If You’re Serious About It… COMMIT TO IT…

I Know For A Fact That Our “Veteran” Oly Lifters Have Missed A Few Days Here & There… But Never Week After Week After Week… And Even When They Do Miss A Saturday… They Make It Up…

But I Feel Confident That They Can Make It Up On Their Own Because They Have Been Doing It For So Long That They Have A Good Grasp On What They Are Supposed To Be Doing… Yes… We’re Still Going To Have Eyes On Them… But They Are Not “Beginners”…

Now The “Beginners”… Not So Much… I Know That I Can Speak For Myself & Ivan That There Is No Way We Would Allow A “Beginner” To Make Up A Session On Their Own… That’s It… No Way!!! You Want To Make It Up On Your At A Globo Gym… I Wouldn’t Suggest It… But That’s Your Body… I Ain’t Getting Sued… Be Smart Guys…

If You Choose To Ask & Are Invited To The Olympic Lifting Class…

I’m Sure There Are Many More… But Here’s My Pet Peeves… Veteran’s… Please Feel Free To Voice Your Opinion…

Never Stand In Front Of Me While I’m Lifting… You Can Stand To The Side… At A 45 Degree Angle… Behind Me… But I Don’t Want You Standing Right In Front Of Me While I’m Attempting A 95% Snatch & I’m Already Tired & Just Trying To Focus On Me  & The Bar…

I’ll Use Austin As An Example… 14 Year Old Young Man… We Stand Right Across From Each Other Every Saturday… And I Swear To God… I Never Even Told Him… I’m Assuming Either Christ Told Him Or He Just Has That Much Common Sense… He Never Stands In Front Of Me When I Lift… This Goes Both Ways… There Has Been Times When I’m “Sitting” Ready To Lift & He’s Staring @ The Bar Forever… And I Know… He’s Nervous… He’s Not Ready… So I’ll Just Get Up To Do My Lift Because I’m Ready & He’ll Step To The Side & Sit Down… And Vise Versa… I’ll Be Staring At The Bar… Nervous As Hell… He’s Ready To Go… Probably Thinking… “What The Fuck Coach?!?!” He’ll Set Up… And I’ll Get Out The Way…

Don’t Cheer Me On During…There Is Nothing More Annoying Than Someone Yelling “Come On Mando!!! You Got This!!!” & Clapping Their Hands… I Know What I Have To Do… I Just Need To Focus On The Task At Hand… Some People Like That… I Don’t… I Don’t Need CheerLeaders…  Some Do… Just Be Aware…

Don’t Hogg The Plates… Guys… You Know How Much You Need To Put On The Bar To Get To 135lbs??? 1 45lbs Plate On Each Side… Simple Right?!?! I Can’t Stand When I See 4 10lbs Plates On Each Side Along With 1 Pair Of 5lbs On Each Side Which In Turn… Turns In To Athletes Fist Fighting For Plates Because They Can’t Find Any!!! Don’t Be A Plate Hogg!!!

I’m Sure There’s More… But I Need Sleep…

Olympic Lifters… Feel Free To Post Your Opinions On The Blog… On FaceBook… Or Just Text Me…

ALRIGHT… HERE WE GO!!!

Olympic Lifting: STARTS @ 8AM!!!

GRID WOD: 10AM

3…2…1…GO!!!

Mando

8.26.2016 WOD & Scores…

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“This Saturday…”

Posted: August 26, 2016 in Uncategorized

Don’t Forget… This Saturday!!!

Alright… You Asked For It… You Got It…

First Off.. THIS IS NOT CrossFit!!!

Last Saturday Was Our Last Day Of Our Previous Olympic Lifting Cycle…

Yes… The Olympic Lifting Class Goes Through “Cycles” Just As Our Normal Daily “WOD” Goes Through Our Strength Cycles…

A Lot Of People Have Been Asking To Be Invited To Our Olympic Lifting Class… Yes… It Is “Invite Only!!!”

This Saturday… Will Be Week 1… And You’ll Get A Small Dose Of The Saturday Olympic Lifting Class…

THIS IS NOT CrossFit!!!

So Here’s The Lay Out…

You Wake Up…

You Get Dressed…

You Do Your Daily Morning Ritual…

You Get Into Your Car…

You Turn Your Car On…

You Drive To The Box…

You Say “Good Morning”…

You Set Up Your Station… RCCF Veteran Oly Lifters Have Priority On Their Spots!!! You Know Who You Are…

You Put On Your Knee Bands… Olympic Lifting Shoes… Wrist Wraps… Tape Up Your Thumbs… Etc… Etc…

You Row For 500 Meters…

You Partner Up & Perform The Junk Yard Dog Warm Up…

And You Better Be Done By 8:00AM!!!

THIS IS NOT CrossFit!!!

BE DONE BY 8:00AM!!!

That Doesn’t Mean You Walk In At 8:00AM…

Because @ 8:00AM… Coach Ivan Is Already Explaining What We Will Be Doing For That Day…

THIS IS NOT CrossFit!!!

Normally… Coach Ivan Will Give You 3 Strikes… You Miss 3 Classes & You’re Out…

Now… Yes… We Know… Shit Happens… Family… School… Life…

But You Going Out Friday Night And Partying/Drinking And Waking Up With A HangOver And You Choose To Just Say Fuck It… No… You’re Done…

THIS IS NOT CrossFit!!!

The Oly Veterans Know Exactly What Time They Need To Leave Their House In Order To Put On Their Gear… Set Up Their Station… And Perform The Junk Yard Dog Warm Up… And Be Ready At The WhiteBoard For Coach Ivan To Give Us Instructions On That Day’s Lifts/Complexes…

Now… I Don’t Know If You’ve Met Coach Ivan… He’s The Really Strong & Fast Guy With A Big Ass Beard… Very Nice Guy… Until You Piss Him Off!!!

I’m One Of The Owners/Coaches… Some People Think I Can Do Whatever I Want… No… We Work Together… But Anytime I’m In A Class That He Is Coaching… I’m Just Another Athlete… I Literally Shut My Mouth During The Session Unless He Asks Me A Question Or I See Something Wrong With An Athlete When He Might Be Working With Another Athlete…

THIS IS NOT CrossFit!!!

This Is Not A “2 Hour” Social Hour…

I’m Not Saying That “Smiling” Or “Laughing” Or “Cheering” Or “Chit Chatting” Is Forbidden…

But You’re Here To Lift…

You Will Go Through A Horrible Warm Up…

You Will Progress Up In Weight Until You Get To Your “%” Weight…

And Then… You Will Lift… And You Will Sit… Literally…

You Will Treat Every Lift As If It’s The Only Lift Of The Day…

THIS IS NOT CrossFit!!!

So… This Is How It Goes… Every… Single… Cycle…

I’ll Use Myself As An Example…

I Work Out Monday-Friday… Dead Tired @ The End Of The Week… I Could Sleep In If I Wanted To On Saturday… I Missed 1 Day Last Cycle Because I Had A Hole In My Leg!!! But I Don’t… I Get Myself Up Because I Made A Decision To Commit To Olympic Lifting… Yea… I Might Walk In A Little Drowzy… But Once We Get Going… IT’S FUN!!!

Back To “This Is How It Goes…”

No Lie… I Believe This Past Oly Cycle… Week 1… We Had EVERY… SINGLE… PLATFORM Being Used!!!

And I’m Not Talking About “The Lanes”… I’m Talking About Every Single 8Ft. Platform And People On The Rubber And People On The Side PlatForms… Count It Up… Do The Math…

22…

Last Saturday…

Image may contain: text

3…

I Got Hurt… Danielley Had Work… Alicia Had Work… Christ Had Work… Nikki Was At Beach City Battles…

But When We Are Not Hurt… When We Don’t Have Work… When We Don’t Take 1st Place At The Beach City Battles… We’re In Here Every Single Saturday… Hell.. Some Of Them Stay For The GRID WOD…

THIS IS NOT CrossFit!!!

If You Are Interested In Olympic Lifting… Ask Us First!!!

Don’t Just Stroll In…

It’s Still Invite Only…

If Coach Ivan Asks You To Perform “1 Hang Power Snatch + 1 OverHead Squat + 1 Heaving Snatch Balance + 1 OverHead Squat +1 Hang Snatch” And You’re Thinking Right Now To Yourself… “WTF?!?! Then… You Might Need To Re-Think About…

THIS IS NOT CrossFit!!!

That Being Said… You Will Still Be Coached Through Every Single Movement/Complex…

AND… If You’re A Little Sketchy On Joining Or Not… This Is The Perfect Time!!!

Why?!?!

Because I’m Broke!!!

I Can’t Do Shit For A Few Weeks Besides GLOBO GYM… Seriously…

So You’ll Have 2 Coaches… Plus Our Veteran’s Eyes On You To Help Fix Or Explain Things To You…

If You’re Curious… Give It A Try… If It’s Not For You… Then It’s Not For You…

If You’re Serious About It… COMMIT TO IT…

I Know For A Fact That Our “Veteran” Oly Lifters Have Missed A Few Days Here & There… But Never Week After Week After Week… And Even When They Do Miss A Saturday… They Make It Up…

But I Feel Confident That They Can Make It Up On Their Own Because They Have Been Doing It For So Long That They Have A Good Grasp On What They Are Supposed To Be Doing… Yes… We’re Still Going To Have Eyes On Them… But They Are Not “Beginners”…

Now The “Beginners”… Not So Much… I Know That I Can Speak For Myself & Ivan That There Is No Way We Would Allow A “Beginner” To Make Up A Session On Their Own… That’s It… No Way!!! You Want To Make It Up On Your At A Globo Gym… I Wouldn’t Suggest It… But That’s Your Body… I Ain’t Getting Sued… Be Smart Guys…

If You Choose To Ask & Are Invited To The Olympic Lifting Class…

I’m Sure There Are Many More… But Here’s My Pet Peeves… Veteran’s… Please Feel Free To Voice Your Opinion…

Never Stand In Front Of Me While I’m Lifting… You Can Stand To The Side… At A 45 Degree Angle… Behind Me… But I Don’t Want You Standing Right In Front Of Me While I’m Attempting A 95% Snatch & I’m Already Tired & Just Trying To Focus On Me  & The Bar…

I’ll Use Austin As An Example… 14 Year Old Young Man… We Stand Right Across From Each Other Every Saturday… And I Swear To God… I Never Even Told Him… I’m Assuming Either Christ Told Him Or He Just Has That Much Common Sense… He Never Stands In Front Of Me When I Lift… This Goes Both Ways… There Has Been Times When I’m “Sitting” Ready To Lift & He’s Staring @ The Bar Forever… And I Know… He’s Nervous… He’s Not Ready… So I’ll Just Get Up To Do My Lift Because I’m Ready & He’ll Step To The Side & Sit Down… And Vise Versa… I’ll Be Staring At The Bar… Nervous As Hell… He’s Ready To Go… Probably Thinking… “What The Fuck Coach?!?!” He’ll Set Up… And I’ll Get Out The Way…

Don’t Cheer Me On During…There Is Nothing More Annoying Than Someone Yelling “Come On Mando!!! You Got This!!!” & Clapping Their Hands… I Know What I Have To Do… I Just Need To Focus On The Task At Hand… Some People Like That… I Don’t… I Don’t Need CheerLeaders…  Some Do… Just Be Aware…

Don’t Hogg The Plates… Guys… You Know How Much You Need To Put On The Bar To Get To 135lbs??? 1 45lbs Plate On Each Side… Simple Right?!?! I Can’t Stand When I See 4 10lbs Plates On Each Side Along With 1 Pair Of 5lbs On Each Side Which In Turn… Turns In To Athletes Fist Fighting For Plates Because They Can’t Find Any!!! Don’t Be A Plate Hogg!!!

I’m Sure There’s More… But I Need Sleep…

Olympic Lifters… Feel Free To Post Your Opinions On The Blog… On FaceBook… Or Just Text Me…

ALRIGHT… HERE WE GO!!!

MOBility: Cancelled…

Strength… Rest Day!!!

MetCon…

99.9% This Is Going To Be Friday’s WOD… But…It May Change… Please Sign Up Early… It Depends If The Class Is Even Or Odd…

If It’s Odd… For Sure…

For Time:

5 Clusters (Rx’d: M-135lbs/F-95lbs…)

10 Pull Ups

25 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)

5 Burpee Penalty For Breaking On The Pull Ups & Jump Rope

4 Clusters (Rx’d: M-135lbs/F-95lbs…)

8 Pull Ups

20 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)

4 Burpee Penalty For Breaking On The Pull Ups & Jump Rope

3 Clusters (Rx’d: M-135lbs/F-95lbs…)

6 Pull Ups

15 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)

3 Burpee Penalty For Breaking On The Pull Ups & Jump Rope

2 Clusters (Rx’d: M-135lbs/F-95lbs…)

4 Pull Ups

10 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)

2 Burpee Penalty For Breaking On The Pull Ups & Jump Rope

1 Cluster (Rx’d: M-135lbs/F-95lbs…)

2 Pull Ups

5 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)

1 Burpee Penalty For Breaking On The Pull Ups & Jump Rope

TIME!!!

If It’s Even… Might Have A Nice Little Partner WOD For Ya… We’ll See…

3…2…1…GO!!!

Mando

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8.25.2016 WOD & Scores…

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“Flip It & Reverse It…”

Posted: August 25, 2016 in Uncategorized

Sorry About Yesterday’s Really Late Post… Scores Are At The Bottom… I Was On Drugs… Just Sayin’….

Pay Attention To The Rep Scheme Ladies & Gents!!!

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

As Many Rounds As Possible in 15 Mins:

5 Pull Ups

10 Push Ups (Rx’d: On Toes/Chest To AbMat…)

15 “Butt To Ball” Air Squats

3 DeadLifts

5 Pull Ups

10 Push Ups (Rx’d: On Toes/Chest To AbMat…)

15 “Butt To Ball” Air Squats

3 DeadLifts

5 Pull Ups

10 Push Ups (Rx’d: On Toes/Chest To AbMat…)

15 “Butt To Ball” Air Squats

3 DeadLifts

******************************************************

Then… For The Remaining 15 Mins…

15 “Butt To Ball Air Squats

10 Push Ups

5 Pull Ups… TIME!!!

So You Will Have 2 Scores… Your Time After The Last Set Of Deadlifts… Then Your Score For How Many Rounds You Got During The “15/10/5” Portion…

3…2…1…GO!!!

Mando

“Ti Esrever Dna  Ti Pilf Nwod Gniht Ym Tup I…”

8.22.2016 WOD & Scores…

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8.23.2016 WOD & Scores…

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THIS WILL BE RE-POSTED FOR THE REST OF THE WEEK… READ IT!!!

Alright… You Asked For It… You Got It…

First Off.. THIS IS NOT CrossFit!!!

Last Saturday Was Our Last Day Of Our Previous Olympic Lifting Cycle…

Yes… The Olympic Lifting Class Goes Through “Cycles” Just As Our Normal Daily “WOD” Goes Through Our Strength Cycles…

A Lot Of People Have Been Asking To Be Invited To Our Olympic Lifting Class… Yes… It Is “Invite Only!!!”

This Saturday… Will Be Week 1… And You’ll Get A Small Dose Of The Saturday Olympic Lifting Class…

THIS IS NOT CrossFit!!!

So Here’s The Lay Out…

You Wake Up…

You Get Dressed…

You Do Your Daily Morning Ritual…

You Get Into Your Car…

You Turn Your Car On…

You Drive To The Box…

You Say “Good Morning”…

You Set Up Your Station… RCCF Veteran Oly Lifters Have Priority On Their Spots!!! You Know Who You Are…

You Put On Your Knee Bands… Olympic Lifting Shoes… Wrist Wraps… Tape Up Your Thumbs… Etc… Etc…

You Row For 500 Meters…

You Partner Up & Perform The Junk Yard Dog Warm Up…

And You Better Be Done By 8:00AM!!!

THIS IS NOT CrossFit!!!

BE DONE BY 8:00AM!!!

That Doesn’t Mean You Walk In At 8:00AM…

Because @ 8:00AM… Coach Ivan Is Already Explaining What We Will Be Doing For That Day…

THIS IS NOT CrossFit!!!

Normally… Coach Ivan Will Give You 3 Strikes… You Miss 3 Classes & You’re Out…

Now… Yes… We Know… Shit Happens… Family… School… Life…

But You Going Out Friday Night And Partying/Drinking And Waking Up With A HangOver And You Choose To Just Say Fuck It… No… You’re Done…

THIS IS NOT CrossFit!!!

The Oly Veterans Know Exactly What Time They Need To Leave Their House In Order To Put On Their Gear… Set Up Their Station… And Perform The Junk Yard Dog Warm Up… And Be Ready At The WhiteBoard For Coach Ivan To Give Us Instructions On That Day’s Lifts/Complexes…

Now… I Don’t Know If You’ve Met Coach Ivan… He’s The Really Strong & Fast Guy With A Big Ass Beard… Very Nice Guy… Until You Piss Him Off!!!

I’m One Of The Owners/Coaches… Some People Think I Can Do Whatever I Want… No… We Work Together… But Anytime I’m In A Class That He Is Coaching… I’m Just Another Athlete… I Literally Shut My Mouth During The Session Unless He Asks Me A Question Or I See Something Wrong With An Athlete When He Might Be Working With Another Athlete…

THIS IS NOT CrossFit!!!

This Is Not A “2 Hour” Social Hour…

I’m Not Saying That “Smiling” Or “Laughing” Or “Cheering” Or “Chit Chatting” Is Forbidden…

But You’re Here To Lift…

You Will Go Through A Horrible Warm Up…

You Will Progress Up In Weight Until You Get To Your “%” Weight…

And Then… You Will Lift… And You Will Sit… Literally…

You Will Treat Every Lift As If It’s The Only Lift Of The Day…

THIS IS NOT CrossFit!!!

So… This Is How It Goes… Every… Single… Cycle…

I’ll Use Myself As An Example…

I Work Out Monday-Friday… Dead Tired @ The End Of The Week… I Could Sleep In If I Wanted To On Saturday… I Missed 1 Day Last Cycle Because I Had A Hole In My Leg!!! But I Don’t… I Get Myself Up Because I Made A Decision To Commit To Olympic Lifting… Yea… I Might Walk In A Little Drowzy… But Once We Get Going… IT’S FUN!!!

Back To “This Is How It Goes…”

No Lie… I Believe This Past Oly Cycle… Week 1… We Had EVERY… SINGLE… PLATFORM Being Used!!!

And I’m Not Talking About “The Lanes”… I’m Talking About Every Single 8Ft. Platform And People On The Rubber And People On The Side PlatForms… Count It Up… Do The Math…

22…

Last Saturday…

Image may contain: text

3…

I Got Hurt… Danielley Had Work… Alicia Had Work… Christ Had Work… Nikki Was At Beach City Battles…

But When We Are Not Hurt… When We Don’t Have Work… When We Don’t Take 1st Place At The Beach City Battles… We’re In Here Every Single Saturday… Hell.. Some Of Them Stay For The GRID WOD…

THIS IS NOT CrossFit!!!

If You Are Interested In Olympic Lifting… Ask Us First!!!

Don’t Just Stroll In…

It’s Still Invite Only…

If Coach Ivan Asks You To Perform “1 Hang Power Snatch + 1 OverHead Squat + 1 Heaving Snatch Balance + 1 OverHead Squat +1 Hang Snatch” And You’re Thinking Right Now To Yourself… “WTF?!?! Then… You Might Need To Re-Think About…

THIS IS NOT CrossFit!!!

That Being Said… You Will Still Be Coached Through Every Single Movement/Complex…

AND… If You’re A Little Sketchy On Joining Or Not… This Is The Perfect Time!!!

Why?!?!

Because I’m Broke!!!

I Can’t Do Shit For A Few Weeks Besides GLOBO GYM… Seriously…

So You’ll Have 2 Coaches… Plus Our Veteran’s Eyes On You To Help Fix Or Explain Things To You…

If You’re Curious… Give It A Try… If It’s Not For You… Then It’s Not For You…

If You’re Serious About It… COMMIT TO IT…

I Know For A Fact That Our “Veteran” Oly Lifters Have Missed A Few Days Here & There… But Never Week After Week After Week… And Even When They Do Miss A Saturday… They Make It Up…

But I Feel Confident That They Can Make It Up On Their Own Because They Have Been Doing It For So Long That They Have A Good Grasp On What They Are Supposed To Be Doing… Yes… We’re Still Going To Have Eyes On Them… But They Are Not “Beginners”…

Now The “Beginners”… Not So Much… I Know That I Can Speak For Myself & Ivan That There Is No Way We Would Allow A “Beginner” To Make Up A Session On Their Own… That’s It… No Way!!! You Want To Make It Up On Your At A Globo Gym… I Wouldn’t Suggest It… But That’s Your Body… I Ain’t Getting Sued… Be Smart Guys…

If You Choose To Ask & Are Invited To The Olympic Lifting Class…

I’m Sure There Are Many More… But Here’s My Pet Peeves… Veteran’s… Please Feel Free To Voice Your Opinion…

Never Stand In Front Of Me While I’m Lifting… You Can Stand To The Side… At A 45 Degree Angle… Behind Me… But I Don’t Want You Standing Right In Front Of Me While I’m Attempting A 95% Snatch & I’m Already Tired & Just Trying To Focus On Me  & The Bar…

I’ll Use Austin As An Example… 14 Year Old Young Man… We Stand Right Across From Each Other Every Saturday… And I Swear To God… I Never Even Told Him… I’m Assuming Either Christ Told Him Or He Just Has That Much Common Sense… He Never Stands In Front Of Me When I Lift… This Goes Both Ways… There Has Been Times When I’m “Sitting” Ready To Lift & He’s Staring @ The Bar Forever… And I Know… He’s Nervous… He’s Not Ready… So I’ll Just Get Up To Do My Lift Because I’m Ready & He’ll Step To The Side & Sit Down… And Vise Versa… I’ll Be Staring At The Bar… Nervous As Hell… He’s Ready To Go… Probably Thinking… “What The Fuck Coach?!?!” He’ll Set Up… And I’ll Get Out The Way…

Don’t Cheer Me On During…There Is Nothing More Annoying Than Someone Yelling “Come On Mando!!! You Got This!!!” & Clapping Their Hands… I Know What I Have To Do… I Just Need To Focus On The Task At Hand… Some People Like That… I Don’t… I Don’t Need CheerLeaders…  Some Do… Just Be Aware…

Don’t Hogg The Plates… Guys… You Know How Much You Need To Put On The Bar To Get To 135lbs??? 1 45lbs Plate On Each Side… Simple Right?!?! I Can’t Stand When I See 4 10lbs Plates On Each Side Along With 1 Pair Of 5lbs On Each Side Which In Turn… Turns In To Athletes Fist Fighting For Plates Because They Can’t Find Any!!! Don’t Be A Plate Hogg!!!

I’m Sure There’s More… But I Need Sleep…

Olympic Lifters… Feel Free To Post Your Opinions On The Blog… On FaceBook… Or Just Text Me…

Tomorrow… “Olympic Lifters vs The GRIDers…”

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

For Time…

3 “Ground To Shoulder” + “Shoulder To OverHead” @ 80% Of Your 1 Rep Max

(If You’ve Been Doing “Hang To Shoulder” Or “Push Presses” Or “Push Jerks” Or “Split Jerks”… Then Stick With That…)

20 Bar Facing Burpees

15 Double Unders (Rx’d: M&F… MOD: Mt. Climbers…)

3 “Ground To Shoulder” + “Shoulder To OverHead”

10 Bar Facing Burpees

30 Double Unders

3 “Ground To Shoulder” + “Shoulder To OverHead”

5 Bar Facing Burpees

60 Double Unders…

TIME!!! No Secrets… No Lies… No Surprises… It’s Just A CheckList…

3…2…1…GO!!!

Mando

 

“Coach vs Box…”

Posted: August 23, 2016 in Uncategorized

Box Won…

“Game… Boxes…”

Last Friday Night… This Happened… And No… It’s Not Ketchup…

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16 Stitches Later…

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 So I Spent My Weekend Laid Out…
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According To Coach Ivan… As Lifted Up My “Skins”… He SAW A Huge Skin Flap… My Bone… And Torn Ligaments That Were Moving Around As I Was Walking Outside…
I’m Assuming I Was In Shock… Because Honestly… I Felt Like I Just Skinned My Knee…
Ivan… With A Calm Face & Professional Attitude… Applied Pressure To The Wound With Some Old T-Shirts Then Wrapped It Up With Some Old T-Shirts… He Said I Needed To Go To The Hospital… I Thought He Was Bull Shitting… You Know Ivan…
We Were Out In The Back On The Grass & All The Guys That Saw My Leg Before He Wrapped Said, “Dude, Seriously… You Need To Go…”
I Was Walking Through The Box To Get My Phone And Blood Started Squirting Out So I Ran Out To My Jeep And Laid Down… Luckily, Danielley Was On Her Way…
She Drove Me Straight To The VA Emergency Room… Still No Pain… I Was Able To Walk Fine… Everything Felt OK…
Checked Me In… The Initial Nurse Asked Me If I Could Pull Down The Wrapping A Little, Which I Did…
Next Thing You Know… Danielley Passes Out… Literally!!!
They Took Her Away Into Another Room… They Put Me On A Cart… Took Me To A Room And I Waited For The Dr.
Once The Dr. Came In I Had Told Him What Had Happened…
He Takes The Wraps Off And Blood Squirted EVERYWHERE!!!
I’ll Never Forget The Look On His Face When He Asked Me, “Are You Sure You’re Not In Pain?”
I Said I Feel Fine…
He Told Me That He Wasn’t Sure If He Could Stitch It All Up Because There Was So Much Skin Gone…
They Drugged Me Up… Sewed Me Up… Kept Me There For An Hour Later… Went Home…
Still No Pain… Probably Because I Was Drugged Up…
Got Home… Felt Fine… Then A Few Hours Later….
F–K MY LIFE!!!
They Gave Me Pain Killers… But They Didn’t Do Shit…
Late Friday Night… So Much Pain… Saturday… So Much Pain (Thank You To Everyone Who Stopped By The House To Check Up On Me…) Sunday…Pretty Bad Pain… Monday… I Can Walk With A Limp But Still… F–K Man!!!
Not To Mention That Every Time I Have To Change Out The Dressings Blood Is Running Down My Leg…
Worst Part Is… My Favorite Shoes… The Original Yellow CrossFit Nanos Are Ruined… LOL…
Well..
Let’s See How Tuesday Goes… Any Other Questions???
So It’s Official… Nothing But Chest/Back/Tris/Bis/Abs For Me For Awhile… GLOBO GYM… HERE I COME!!!

ALRIGHT… HERE WE GO!!!

Strength…

 You Will Have 9 Mins To Perform…

Strict Press: 3x3x3

MetCon…

For Time:

15 Push Presses (From The Rack… Rx’d: M-95lbs/F-65lbs…)

100 Meter Run

10 Push Presses

200 Meter Run

5 Push Presses 

300 Meter Run

5 Push Presses

200 Meter Run

10 Push Presses

100 Meter Run

15 Push Presses… TIME!!!

3…2…1…GO!!!

Mando

8.22.2016 WOD & Scores…

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