“Nancy…”

Posted: September 25, 2017 in Uncategorized

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Before We Get To Monday’s WOD…

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Next Week… October 2nd-October 7th… RC CrossFit Will Be Hosting “Guest Week!!!”

Quick Little Post For Now… But Feel Free To Bring In Your Friends & Family To See/Feel What’s Goin’ On @ RC CrossFit!!!

More Details To Come…

OK… Onto “Nancy”…

We Won’t Be Back On A Consistent Strength Training Cycle Until October 9th.

But Trust Me… We Will Still Be Lifting… Sometimes Heavy… Sometime Light… Might Even Sneak In Some 1 Rep Maxes Or Complexes…

Today… A Lot Of Running… Barbell Work Is Not Heavy… But It’s A Lot Of Work/Reps With An Awkward Movement…

Old School…

ALRIGHT… HERE WE GO!!!

Skill Work…

Snatch Variations  & OverHead Squat Practice

MetCon…

“Nancy”

For a Total of 5 Rounds:

400 Meter Run

15 OverHead Squats (Rx’d: M-95lbs/F-65lbs… NO RACKS!!! You CAN Snatch Your 1st OHS…)

***There Will Be Many MODifications For The OverHead Squats… Coaches Choice…***

New School…

3…2…1…GO!!!

Mando

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“SIC Week!!!”

Posted: September 24, 2017 in Uncategorized

SIC Week @ RC CrossFit!!!

So Nice Seeing All Those Pretty Lil’ Blue PRs Next To So Many Athlete’s Name…

Even Nicer To See So Many Athlete’s Form & Technique Improve Like Crazy…

Always Room For Improvement… But So Much Better From Day 1!!!

And We Snuck In Some Nasty Lil’ MetCons To Finish You Off… Great Week!!!

Alright… These Next 2 Weeks Are Going To Be Fun/Interesting…

Get Ready For Some Girls… Some Heroes… Some Old Faces… Some New Faces… & And Some Guests…

More To Come… For Now…

ALRIGHT… HERE WE GO!!!

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

3…2…1…GO!!!

Mando

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9.23.2017 WOD & Scores…

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“Down In The Dumps…”

Posted: September 23, 2017 in Uncategorized

Wish I Could Take Credit For This…

Found This In “The Box” Magazine…

Good Lil’ Read For Those Of You Feeling “Down In The Dumps” About Your Lifts This Past Week…

When Regression Rears Its Ugly Head

“It’s impossible to physically progress for the remainder of your life. If it’s not the natural bodily breakdown that occurs with aging, it’s injury, or stress, or pregnancy, or an extensive rest period. There are so many things that can steer you off the path of progression that it’s important to be prepared mentally. Here’s the thing: In CrossFit, people come to expect a PR every time they lift the barbell. They expect to maintain every skill they’ve ever learned. And they believe that endurance can be built quickly. And those notions can sometimes develop unhealthy expectations. Athletes need to understand that taking a step backward is inevitable. But regression isn’t the end of your progress. 

I’ve been through some things in my three years of CrossFit. At the peak of my performance about nine months in, I began struggling with some severe carpal tunnel. Although not CrossFit-related, the problems progressed to the point that I struggled to hold a bar for more than a few reps because I couldn’t feel my fingers. So I had surgery … one hand at a time, totaling about 16 weeks of recovery. Now while some might blaze the path of posterior work while the paws are unavailable, I’ll admit it was nice to step away for a while, and I did. I lost some strength and stamina and regressed enough to be frustrated. I gradually got back into things once the doc gave the go-ahead. But it took some time to get back to where I was. 

Fast-forward six months. Met my now husband, got pregnant, opened our gym in the middle of growing a baby bump, and found myself again, regressing. I wasn’t able to achieve the same intensity and I wasn’t comfortable lifting excessive amounts of weight, so I stuck with moderate training. After the baby, my head told me I could do things my body wasn’t quite prepared for. It took some time and it took some effort, but I made strides to get not just back to where I was but way past. 

See? Periods of regression are not permanent. So while they will occur from time to time, you can overcome. It’s important to know that despite where you were, where you are and where you want to be, the progression is not just physical, it’s also mental and emotional. The times I felt my goals were completely out of reach and regression seemed like an impassable obstacle are the times I learned that I can do just about anything I put my mind to. So when regression rears its ugly head, just remember that although progress might not be immediately possible, as long as you’re on the path, there’s potential.” 

Abi Reiland
Co-Owner/Trainer, CrossFit 8035

Stay Tuned For My Version On This Subject…

ALRIGHT… HERE WE GO!!!

8AM: Olympic Lifting Cancelled!!!

10AM: GRID WOD

3…2…1…GO!!!

Mando

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9.22.2017 WOD & Scores…

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“Time Trials…”

Posted: September 22, 2017 in Uncategorized

It’s Friday… Let’s Give The Weights A “Rest Day” Again…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

“Time Trials…”

You Will Have 6 Scores…

You Can Go In Any Order You Want…

Rest No Longer Than 1 Min After Each Movement… You’re Responsible To Check Your Start & Finish Time For Each Task…

500 Meter Row For Time…

400 Meter Run For Time…

100 Pull Ups For Time… MOD- Coaches Choice

100 Push Ups For Time… MOD- Coaches Choice

100 Squats For Time…

100 AbMat Sit Ups For Time…

Random Example… 500 Meter Row: 1:45/400 Meter Run: 1:56/100 Pull Ups: 5:02/100 Push Ups: 8:33/100 Squats: 2:02/100 AbMat Sit Ups: 2:21

3…2…1…GO!!!

Mando

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9.21.2017 WOD & Scores…

Snatch Work…

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“The Snatch/Head Ups…”

Posted: September 21, 2017 in Uncategorized

 

Just A Heads Up… This Saturday… There Will NOT Be An 8AM Olympic Lifting Class… (So Our Saturday Oly Lifters Better Get In The Box Today!!!)

The 10AM GRID WOD Is Still On!!!

ALRIGHT… HERE WE GO!!!

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Strength…

Snatch WORK

3…2…1…GO!!!

Mando

9.20.2017 WOD & Scores…

Establish A 1 Rep Max Deadlift…

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“Rule #1…”

Posted: September 20, 2017 in Uncategorized
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The Deadlift… The Hardest Easiest Lift…

Every Strength Cycle We Perform Different Types Of Squats… Different Types Of Presses… And Different Types Of Olympic Lifts…

But We Always DeadLift…

The Style In Which We Perform Them Might Change (Touch & Go… Single & Controlled… Singles…) But We Always DeadLift…

And… WE ALWAYS START OFF LIGHT!!!

Trying To Fix Any & Every Flaw In Your Form & Technique…

Then Slowly We Bump Up The Weight… But… Keeping An Eye On Your Form & Technique…

If It Looks Beautiful… GET IT!!!

If It Looks Like Shit… DROP IT!!!

The DeadLift (Along With The Squat & The Press…) Is The King Of All Exercises….

Why???

Minimum Equipment… BarBell… Plates… Done…

Core Stability… The DeadLift Directly Targets All The Major Muscle Groups For Correct Posture & Strength…

More Muscles Worked… The DeadLift Forces SO MANY Muscles To Be Triggered @ 1 Time…

Safety… You Don’t Need A “Spotter” For A DeadLift…

Real Lift Application… Pretty Much Picking Up ANYTHING From The Ground…

Grip Strength… If You Can’t DeadLift It… You Can’t Clean Or Snatch It…

True Measure Of Strength… Look At Strong Man Competitions…

Appeal… It Just Looks Cool Standing Up With A Shit Load Of Weight!!!

Cardiovascular/Respiratory Fitness… Your 1 Rep Max Should Leave You Feeling Like You Just Sprinted A Mile…

Need More Convincing???

ALRIGHT… HERE WE GO!!!

Establish A 1 Rep Max Deadlift 

3…2…1…GO!!!

Mando

9.19.2017 WOD & Scores…

Establish A 1 Rep Max Strict Press & Push Press…

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“Pop That Head Thru…”

Posted: September 19, 2017 in Uncategorized

 

2 Lifts (Maybe 3…) Today… Come In Ready!!!

From The Vault… Originally Posted 9.7.2013…

“Alright Ladies and Gents…

You’re gonna have some good days…. And your gonna have some bad days…

Don’t let your entire day/week be ruined just because you might not “PR” on any of the Lifts we have been working on…

For those of your who have been with us for quite sometime, think back to your “Newbie” days…

WE DIDN’T LET YOU GO HEAVIER! PERIOD!

Everytime you “Re-Tested”, you guys had Gains of 20-40lbs… Why? Because your COACHES started you at a SAFE weight and gradually built you up. Could you have Lifted more that first week? I’m sure! But that’s not what we’re looking for. Anybody can Lift Heavy Weight UNSAFELY! We wanted you to focus on Form & Technique… Then we can move on!

If you don’t “PR” this week, I promise you, RC CrossFit will still be open next week, and the next, and the next, and the next, and the next, etc etc… So that you can practice certain Movements and Lifts… For those of you who do “PR”… Celebrate! Pat yourself on the back! But I swear if I hear this one word, I’ll slap you in the face! (Not really, but mentally… But really, I might slap the guys and have Boss Lady slap the ladies…)

“ONLY…”

I HATE HEARING THAT F–KIN WORD!

I’d rather hear this conversation take place…

“Did you PR?”

“No…”

Than this…

“Did you PR?

“Yea… But ONLY by 5 Pounds…”

If you “PR” by 5lbs, 2lbs, 1lbs… Anything…  Be proud of yourself! Do a BackFlip… Run a Victory Lap, have a Beer, something!

Because for those of us who have been doing this for awhile… Every Pound Counts! Look at my Numbers on the 1RM Board…  A bunch of random numbers: 153, 167.5, 157, etc etc… On the PR Board, it might not look as “pretty” as 155, 170 or 160, but, I sure as Hell worked my ass off to get those extra Pounds up!

I don’t get why people get bummed over “ONLY” PRing by a few pounds, yet they’ll go crazy after losing a few pounds on the Scale… Think about it…

That being said… Everyone better PR!!! Just kiddin’… Have a fun week Ladies and Gents… Here it is…

ALRIGHT… HERE WE GO!!!

Monday…

Strength: 1 Rep Max Front Squat

Tuesday…

Strength: 1 Rep Max Strict Press & Push Press

Wednesday: 1 Rep Max Deadlift

Thursday: Snatch Work

Friday: MetCon

Saturday: Oly/GRID

Sunday: Active Rest Day

3…2…1…GO!!!

Mando

“The test of success is not what you do when you are on top… Success is how high you bounce when you hit bottom…”

General George S. Patton…”

ALRIGHT… HERE WE GO!!!

MetCon… Rest Day!!!

Establish A 1 Rep Max Strict Press & Push Press…

Don’t Worry… You Don’t Have To Clean Your Barbell First!!!

3…2…1…GO!!!

Mando

9.18.2017 WOD & Scores…

Establish A 1 Rep Max Front Squat…

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