Quick Post…

I Don’t Even Want To Say “Thank You” Yet For All The Birthday Wishes…

That Post Will Come Very Soon…

But… A Quick “Thank You” For All The Birthday Wishes…

Quick Post… Long Day & I Got A Hot Date With My Wife!!!

I Was Messin’ Around With A Few Birthday WODs…

Thursday…

Every Once In Awhile… You Need A Good Ass Kickin’…

And That Ass Kickin’ Came To A Lot Of Us…

That Was One Of The SICest Birthday WODs Yet!!!

Friday’s… Bye Bye Arms!!!

Let’s Keep The Party Goin’!!!

3 Different WODs To Choose From…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***DumbBells… Pick Your Poison!!!***

***BarBell… M-135lbs/F-95lbs… Or… Use Your Power Clean Weight From Thursday If Possible… We’ll Warm Up With Thursday’s Thruster Weight That You Used…***

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ADV…

For a Total of 7 Rounds:

19 DB Hang Power Cleans

7 HandStand Push Ups

8 Power Cleans

4 Thrusters

34 AbMat Sit Ups… TIME!!!

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Rx’d…

For a Total of 7 Rounds:

19 DB Hang Power Cleans

7 Reps:

Round 1: Push Ups

Round 2: Hand Release Push Ups

Round 3: Power Push Ups

Round 4: DB Strict Press

Round 5: DB Push Press

Round 6: DB Push Jerks

Round 7: HandStand Push Ups

8 Power Cleans

4 Thrusters

34 AbMat Sit Ups… TIME!!!

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Sx’d…

For a Total of 7 Rounds:

19 DB Hang Power Cleans

7 Reps:

Round 1: Push Ups

Round 2: Hand Release Push Ups

Round 3: Power Push Ups

Round 4: DB Strict Press

Round 5: DB Push Press

Round 6: DB Push Jerks

Round 7: Hand Release Burpees

8 Power Cleans

4 Thrusters

34 AbMat Sit Ups… TIME!!!

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3…2…1…GO!!!

Mando

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7.19.2018 WOD & Scores…

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“34…”

Posted: July 19, 2018 in Uncategorized

There Will Be Many Versions Of Today’s WOD…

But This Is The “Rx’d” Version With Some MODs…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***34 Min TIME CAP!!!***

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For Time:

19 HandStand Push Ups

34 Power Cleans @ M-135lbs/F-95lbs…

34 GHD Sit Ups

34 Front Squats @ 115lbs/F-85lbs…

34 GHD Sit Ups

34 Push Presses @ 115lbs/F-85lbs…

34 GHD Sit Ups

34 Thrusters @ 95lbs/F-65lbs…

19 Chest To Bar Pull Ups

84 Double Unders… TIME!!!

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The Above Is The “Rx’d” Version…

Here Are The MODs…

***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Burpees…***

***Power Cleans… Rx’d: M-135lbs/F-95lbs… MOD: Pick Your Heaviest Weight…***

***Front Squats & Push Presses… Rx’d: M-115lbs/F-85lbs.. MOD: Pick Your Middle Weight For Both…***

***Thrusters… Rx’d: M-95lbs/F-65lbs.. MOD: Pick Your Lightest Weight….***

Examples…

Male Rx’d: 135/115/115/95

115/95/95/75

95/75/75/55

Etc…

Female Rx’d: 95/85/85/65

85/65/65/55

65/45/45/35

Etc…

OR…

Use The Same Weight For The Entire WOD…

***Chest To Bar Pull Ups… Rx’d: M&F… MOD 1: Chin To Bar Pull Ups… MOD 2: Jumping Chest To Bar Pull Ups…***

***Double Unders… Rx’d: M&F… MOD: 163 Singles… (7+19+19+84+34…)***

And Last…

***GHD Sit Ups… Rx’d: M&F… MOD: Choose From….***

You Can Choose Any One Of The Following… BUT… Whatever Movement You Pick… You Must Stick With For The Entire WOD!!!

Your Choice Of: In No Particular Order…

AbMat Sit Ups

MedBall Sit Ups

Knee Tucks

Hollow Rocks

Hanging Knee Raises

No Cherry Pickin’…Choose Wisely…

3…2…1…GO!!!

Mando

 

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7.18.2018 WOD & Scores…

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More ABS!!!

And Heavy Deadlifts…

Hello/Good Bye Core!!!

“Greg Glassman, CrossFit Founder and CEO, was quoted saying “We don’t do abs, we do midline stabilization.” It sounds kind of snobby and elitist, but really, Glassman is making an important distinction. Your ‘midline’ does not just include your abdominals, or six-pack muscles. In reality, ‘core strength’ means spinal stability, and this goes far beyond our abs.

Midline stability relies not only on your core musculature, but on your body’s prime movers too. These include the muscles in your hips, glutes, hamstrings and spinal erectors. Midline stability refers to the capacity to maintain neutral spine under load through full range of motion. It takes awareness and control of all these muscles to keep the spine stiff and stable, from the top of the head to the base of the sacrum. The ability to maintain a stable midline goes the other way too; it allows you to utilize the prime movers more efficiently.

I’m commonly asked, “what do you do for abs?” My answer; everything, and we don’t stop at abs. Almost every movement you perform at CrossFit requires you to engage your midline and maintain a neutral spine.

So basically… Having a strong core is vital for almost all exercises in Crossfit. It will help to prevent injury, protect your spine, improve posture and stabilze lifts and movement. Abs are also a nice side effect of building a solid core…”

Robbie Hudson

BoxRox

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ALRIGHT… HERE WE GO!!!

Strength…

Same Weight As Last Week…

You Will Have 12 Mins To Perform:

12 “Single & Controlled” Deadlifts 

MetCon… 

Deadlifts… ANY STYLE You Want… ADV: M-275lbs/F-165lbs… Rx’d: M-245lbs/F-155lbs… Sx’d: M-225lbs/F-155lbs…***

***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: MedBall Sit Ups…***

***Hang Knee Raises… ADV/Rx’d/Sx’d… MOD: 21/15/9/5 Second Hang From Bar…***

?? Min TIME CAP… To Be Determined… I Had To Stop MID-WOD For A Walk- In… (All They Wanted Was Directions To The Moreno Valley Mall But Then Started Asking About Us…) I Ended Up Finishing @ 19:51 Rx’d… Let’s See How 25 Mins Goes… Let’s See What You Got 5AMers!!!

———————————————————————–

For Time:

7 Deadlifts

21 Cal Row (4 Pump Runs…)

21 GHD Sit Ups

21 AbMat Sit Ups

21 Hang Knee Raises

21 Knee Tucks

21 Hollow Rocks

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7 Deadlifts

15 Cal Row (3 Pump Runs…)

15 GHD Sit Ups

15 AbMat Sit Ups

15 Hang Knee Raises

15 Knee Tucks

15 Hollow Rocks

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7 Deadlifts

9 Cal Row

9 GHD Sit Ups (2 Pump Runs…)

9 AbMat Sit Ups

9 Hang Knee Raises

9 Knee Tucks

9 Hollow Rocks

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7 Deadlifts

5 Cal Row (1 Pump Run…)

5 GHD Sit Ups

5 AbMat Sit Ups

5 Hang Knee Raises

5 Knee Tucks

5 Hollow Rocks

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7 Deadlifts… TIME!!!

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3…2…1…GO!!!

Mando

 

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7.17.2018 WOD & Scores…

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“The BaseLine/2.0…”

Posted: July 17, 2018 in Uncategorized

For Today’s WOD… Some Of You Will Perform “The BaseLine” WOD 1st…

Some Of You Will Perform “The BaseLine 2.0” WOD 1st…

Some of You Will Perform The WODs Backwards…

I’ll Figure Everything Out…

Either Way… You’ll End Up Going Through Both!!!

Both WODs Have A 10 Min Time Cap…

2 Min Rest After WOD 1’s Time Cap…

You Must Wait Until The 12 Min Mark To Start WOD 2…

Faster You Finish WOD 1… More Rest You Get!!!

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ALRIGHT… HERE WE GO!!!

Strength…

Back Squats

Add 5-10lbs From Last Week…

You Will Have 15 Mins To Perform:

12 Back Squats

***No More Than 3 Reps @ A Time… Make Sure You Grab A Spotter!!!***

***You Guys Gotta Start Helping With Spotting Or Else Your Never Going To Finish Your Sets… I Can’t Spot Everyone At Once…***

MetCon…

20 Min TIME CAP Total!!!

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For Time: 

WOD 1… 10 Min TIME CAP!!!

For Time: “The BaseLine 2.0”

500 Meter Row

40 Back Squats… Rx’d: M-95lbs/F-65lbs…

30 GHD Sit Ups… Rx’d: M&F…

20 STOHs… Rx’d: M-95lbs/F-65lbs…

10 Chest To Bar Pull Ups… Rx’d: M&F…

***Rest 2 Mins…***

WOD 2… 10 Min TIME CAP!!!

For Time: “The BaseLine”

500 Meter Row

40 Air Squats

30 Push Ups

20 Push Ups

10 Pull Ups… TIME!!!

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3…2…1…GO!!!

Mando

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7.17.2018 WOD &Scores…

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“Throwin’ You Off…”

Posted: July 16, 2018 in Uncategorized

Today’s Post Kind Of Piggy Backs Off Of Yesterday’s “Comfort Zone” Post…

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For This Strength Cycle… 5 Things Stay True…

We’re Going To Squat… Some Kind Of Press… Deadlift… Some Kind Of Olympic Lift(s)… AND A LOT OF “AB” WORK… Especially This Week…

That’s Not Going To Change…

What Does Change… The Days On Which We Perform Them…

Which Can Be A Good Or Bad Thing… Really… Only 1 “Bad Thing”…

Weeks 1 & 2 Were Very Similar…

Week 1…

Monday- Back Squats… Tuesday- Strict Press/Bench Press/Push Press… Wednesday- Deadlifts… Thursday- Olympic Lifts…

Week 2… I Tried To Keep It The Same… But The 4th Of July Kinda Screwed It Up… But Not By Much… I Wanted To Keep It The Same As Monday In Case People Missed Their “Starting Point” Lifts…

Monday- Back Squats… Tuesday- Strict Press/Bench Press/Push Press… Wednesday- Olympic Lifts… Thursday- Deadlifts…

Week 2 Was Hard… By The Time Thursday Came Around… Those Deadlifts Were Not Going Anywhere For A Lot Of You… It Happens… ROUGH WEEK!!!

Then Week 3… We Started With Off The Week With DEADLIFTS!!! WTF?!?!

And All Of You Did So Much Better!!!

Then Tuesday- Back Squats… Wednesday- Strict Press/Bench Press/Push Press… & Thursday- Olympic Lifts …

How Did That Feel?!?!

Again… I See/Hear Everything…

Last-Last Friday… The End Of Week 2… I Overheard Some Athletes Talking… A “SomeWhat New/Returning” Athlete Talking To A “Very New Athlete”… They Were Talking About The Week & How Sore They Were… They Were Saying How They Were Planning On Doing Nothing This Weekend & Just Wanted To Rest Up For Monday Because “They Knew Squats Were Coming”…

Very Un-True…

Weeks 1 & 2 Were Just To Get Everybody Up To Speed…

Now Week 3 & The Rest Of The Weeks Will Be Different Lifts/Different Days For 2 Reasons…

1st Reason… To Throw You Off!!!

Don’t Get Comfortable!!!

Mondays Aren’t Just For Squats…

Tuesdays Aren’t Just For Squats…

Wednesdays Aren’t Just For Squats…

Thursdays Aren’t Just For Squats… Etc Etc…

Hell… I Might Throw In A “Friday WOD” On A Monday This Strength Cycle…

Not This Week Though…

This Week We’re Starting Off With Presses…

The Rest Of The Week??? Come In & Find Out!!!

DON’T GET COMFORTABLE… LIVE OUTSIDE YOUR COMFORT ZONE!!!

2nd Reason… Some Of You Don’t Live That Good Life & Can’t Come In Every Single Freakin’ Day… What If We Only Did Squats On Mondays??? And What If “Franky” Wants To Build Up His Back Squat But Always Works On Monday’s & There’s No Way He Can Make It To The Station?!?! What If We Only Deadlifted On Wednesdays?!?! “Sally” Remembered How Amazing Her Butt Felt The Last Time We Deadlifted But Now Her School Schedule Does Not Allow Her To Work Out On Wednesdays… Etc… Etc…

Switching Up The Days Allows Every Athlete To Get Some Kind Of Training On Our Big Lifts During Some Point Of This 8 Week Strength Training Cycle…

I Know… I’m Such A Nice Guy… BUT… I Would Also Like To Remind “Franky” & “Sally” That RainCross Strength & Conditioning Offers 7 Classes During The Day…

5AM… 8:15AM… 10AM…

12:15PM…

4:30PM… 5:30PM… & 6:30PM…

Get Outside Your Comfort Zone…

How Bad Do You Want It?!?!

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***REMEMBER… NO SATURDAY SWEAT SESH THIS WEEK!!!***

ALRIGHT… HERE WE GO!!!

Strength…

Add 5lbs Heavier From Last Week…

12 Reps For Each Lift… No More Than 3 Reps!!! Make Sure You Grab A Spotter For The Bench Press!!!

Strict Press & Push Press

Or…

Bench Press & Push Press

MetCon…

***DB Shoulder To OverHeads… Pick Your Poison!!!”

***Sub For The Row Will Be Pump Runs… 1st Come 1st Serve!!!***

***ADV… GHD Sit Ups…***

15 Min TIME CAP!!!

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For Time: 

25 DB “STOHs”

50 Sit Ups

25 Cal Row (5 Pump Runs…)

20 DB “STOHs”

40 Sit Ups

20 Cal Row (4 Pump Runs…)

15 DB “STOHs”

30 Sit Ups

15 Cal Row (3 Pump Runs…)

10 DB “STOHs”

20 Sit Ups

10 Cal Row (2 Pump Runs…)

5 DB “STOHs”

10 Sit Ups

5 Cal Row (1 Pump Run…)… TIME!!!

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3…2…1…GO!!!

Mando

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Well… More Like 5 More Weeks…

We Have 3 More Weeks Of “Adding Weight” To Your Original “Safe Starting Points” Ahead Of Us…

Then… A Strength “Rest Week”…

Then “Re-Test” Week…

So…

How Ya Feelin’ ?!?!

Me…

As Far As “Feeling”… I FEEL GREAT!!!

The Lifts Are Getting Freakin’ Heavy Real Quick…

Every Time I Write Down The Number I’m Supposed To Lift On The WhiteBoard… My Heart Sinks A Little Because I Think Back To How Bad/Heavy The Previous Week Was!!!

BUT I ALSO GET EXCITED!!! I’ll Get Back To That In A Little Bit…

I Get Excited Because…

Whatever Weight I Write Down On The WhiteBoard… I Don’t HAVE To Lift “XXXlbs”… I GET To Lift “XXXlbs”!!!

I Know What I’m About To Get Into…

I Know The Warm Up’s Going To Suck…

I Know After We Warm Up With That “1st Jump”… My Mind Is Probably Going To Say… “Ehhh… I’m Good Here!!!”

2nd Jump… “This Is Going To Suck…”

3rd Jump… “Am I Sure I Have The Right Numbers?!?!”

4th & Final Jump… “F–K It… We’re Here… LET’S DO IT!!!”

Whether It’s 255lbs… 150lbs… 165lbs… 175lbs… Or 285lbs… Whether It’s A Back Squat… A Strict Press… A Push Press… Or A Deadlift… I Treat Every Lift Like It’s The Only Lift Of The Day…

Yes… There’s A Clock Counting Down How Much Longer I Have To Finish “X” Amount Of Reps… But At No Time Am I Thinking I Need To Lift This Much Weight As Fast As I Can…

I’m Thinking Form… Technique… Quality… & “Legit-ness”…

I Want All My Reps To Feel Pretty & LEGIT!!!

I Want All My Reps To LOOK Pretty & LEGIT!!!

***I’m The Coach… Every Time You See Me… I’m Either Coaching… Cleaning The Station… Or Working Out… Most Of You Walk Into The Station When I’m “Mid-WOD”… I Never Know Who’s Looking… Whatever WOD… Whatever Movement I’m Performing… I Want Whoever Is Watching To Think/Know… “Coach Is Legit!!!”***

Back Squats… LOW… Hip Crease Is Below My Knees… As ALL SQUATS SHOULD BE!!!

Strict Presses… No DIP!!! Not Even The Slightest Dip In My Legs To Get That Bar Moving… No Dip To Get Under The Bar Once It’s Moving…

Push Presses… Just That 1st Initial Dip To Get The Bar Moving… Then… SQUEEZE MY ASS & POP MY HEAD THROUGH!!! NO Re-Dip!!! That Would Make It A Push Jerk…

Bench Presses… Kiss My Chest With The Barbell… Don’t BOUNCE The Bar Off Of My Chest… Straight Down… Straight Up…

Deadlifts… TAKE CARE OF MY BACK! TAKE CARE OF MY BACK!! TAKE CARE OF MY BACK!!!

I Don’t HAVE To Perform The Above Lifts…

I GET To Perform The Above Lifts…

I GET A Chance To Make My Body Stronger…

I GET A Chance To Make My Mind Stronger…

I GET A Chance To Take My Body Out Of It’s Comfort Zone…

And That’s Where The Magic Happens…

Getting Outside Of Your Comfort Zone…

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It’s A Physical & Mental Game…

Warming Up To Your “Safe Starting Point”… Then Realizing… “S–T… I Gotta Add “X” More Pounds?!?!”

The “Walk” From Your Barbell To The Plates Can Be A Long One…

You Know What I’m Talking About… Re-Calculating Your Numbers In Your Head As Your Staring At Which Plates To Grab Next & Thinking “This Can’t Be Right” So Then You Grab Your Phone & Realize “Shit… It’s Right…”

During The Warm Up… You’re At Your Station… We May Run Or Row… Do Some “Stretching”… Some Body Weight Movements… We Warm Up With The Bar… Then Slowly Start Adding Weight… Every Time You Walk From Your Station To The Plates To Get More Weight… That “Walk” Becomes Slower & Slower As Your Heart Is Racing & Your Mind Is Thinking “How The Hell Am I Going To Lift This?!?!”

Scary Right?!?!

BUT YOU’RE EXCITED…

Whether You’re Scared Excited Or Happy Excited…

That Feeling Of Excitement Let’s You Know You’re Alive!!!

If You Haven’t Figured It Out Yet… I Don’t Talk Much… Say What Needs To Be Said When It Needs To Be Said…

But I See… Hear… & Take Note Everything…

And I Get Excited Seeing You Ladies & Gents Getting Excited!!!

Whether I See The “Happy & Stoked To Train” Version Of You… Or The “Scared Out Of Your Mind To Train” Version Of You… I See Some Form Of Excitement Take Over You As You Begin To Make Your Way Out Of Your Comfort Zone…

And Once You’re Out… Once You Have Your Barbell Loaded To “XXXlbs”… That’s Where The Magic Just Starts To Happen…

YOU STILL HAVE TO LIFT THAT BARBELL “XX” AMOUNT OF TIMES!!!

Some Days You Get Through Pretty “Easy”…

And Some Days… Let’s Just Say Some Days Are Harder Than Others…

Some Days Bring Smiles… Laughter… Cheers & High Fives!!!

And Some Days Bring “Rest Bitch Faces”… Tears… Cuss Words… More Cheers & More High Fives…

Whatever Kind Of Day It Is… There Is Some Kind Of Emotion Behind Your Training…

And That Let’s You Know You’re Still Passionate About What You Do…

Now… No Matter What Kind Of Day You’re Having… You’re Out Of Your Comfort Zone… And There’s No Turning Back… (However… For Safety… We Can Always Take Weight Off!!!)

Stay Passionate…

Stay Thirsty…

Stay Hungry…

Live Outside Your Comfort Zone…

Stay Excited About Your Training!!!

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ALRIGHT… HERE WE GO!!!

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

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3…2…1… GO!!!

Mando

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7.14.2018 WOD & Scores…

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Is What Most Of You Asked After That Horrible WOD…

Well… Yep… That Was A “Friday WOD”…

Still Have Some Left?!?!

Hoping It’s Even For A 2 Person Partner WOD…

Got A Nasty Twist On A Hero WOD For You…

LIGHT Weight Deadlifts (110lbs/80lbs…) & Thrusters (55lbs/35lbs…)

With A Whole… A Whole Bunch Of Other Stuff!!!

Grab Your WOD Buddy & Come In & Find Out!!!

And…

Happy Birthday Luis!!!

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Hope You Have A Great Day Man!!!

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 26!!!

***Be Sure To Sign Up ON ZenPlanner & Be @ The Station By 8:45AM!!!***

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3…2…1…GO!!!

Mando

 

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7.13.2018 WOD & Scores…

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And It’s Probably Right About Now That Luis Is Either Crying His Eyes Out Or Cussing At His Phone Or Computer Saying, “What The F–K?!?! That’s All He Wrote?!?!”
LOL…
Happy Birthday Brother!!!
I Don’t Know What’s More Impressive…
How Far You Have Come Since You 1st Started With Us Back In March Of 2014…???
Or How You’re Hair Still Stays Perfect After Every Single WOD…?!?!
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Wait… That’s Not You…
Anyways…
Proud To Say That Or Relationship Is Not Only Coach/Athlete… But Has Grown To Brother/Brother…
I’ve Seen You Come A Long Way In Fitness & Go Through Some Real Life Ish Since We’ve 1st Met…
I’m Sure You Can Say The Same About Me…
But We Keep On Fighting!!!
Happy Birthday Playa!!!
Love Ya Brother… No Homo!!!
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Now Go Finish Wiping Your Tears!!!
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