“Rollin’ Deep…”

Posted: February 4, 2015 in Uncategorized
Is What Everyone Most Likely Said As They Walked Out The Box…

Thank You To Everyone Who Came Out This Past Weekend To Support Our Athletes!!!

RC CrossFit Reprrsentin'!!!

A lot of you have either Competed in a CrossFit Competition…
Or have played some kind of Sport in High School or College…
And you know the feeling… “That Feeling”… Right before Game Time!!!
For some of you… You like all the “Fist Pumping”, “Ass Slapping”, Being Yelled @ In Your Face, etc etc…
For some of you (Me)… I Want To Be Left The F–K Alone!!! I hear 2 people… Ivan & Danielley… Ivan for Coaching/Cues and Danielley for Moral Support/Time On The Clock… That’s it… Everyone else… Is just a Muffled Sound…
Everyone’s different…
But… Whichever type of “Athlete” you are… You still know that you have a Huge Cheering Section Behind Your Back At All Times!!!
If you need all that Yelling and Screaming and Rah Rah Rah… Cool!!! You’ll Get It…
If you want to be left alone unless it involves Coaching Advice… Cool!!! You’ll Get It…
Just know that you have so many of your Fellow RC CrossFit Athletes behind you every step of the way…
And for that… I want to Thank Every Single RCCF Athlete who comes out to these Competitions to Support our Competitors…
It Means More To Them Than You’ll Ever Know…
I don’t know how many times I’ve said this…
WE ARE A “DIFFERENT” BOX!!!
We Train Hard… We Work Hard… We Play Hard…
We Train Smart… We Work Smart… We Play… Ok… We Play Not So Smart… But It’s Fun!!!
No Matter What… We Have Built One Of The Strongest Families In Riverside…
Not Just In “CrossFit”… But… In Life…
Wear Your Badge With Pride!!!

IMG_6926

All that being said…
I had a w(hole bunch of you come up to me this past Saturday night asking about Competing… SIC!!!
But don’t mess with The Coaches… If you feel you want to Compete, pull one of us aside and ask us if WE think you’re ready… And what do you need to do to become ready…
FOCUS on YOUR Training!!!
Anybody can come in for 1 Hour… Perform their Strength… Perform the MetCon… And then get in their car and go home…
But to Compete… You Have To Take It To Another Level!!!
Ask Us… Pick Our Brains… We Are Coaches…That’s Our Job… (Thank You To The Person Who Said We Didn’t Have “A Real Job” & Pretty Much FUCKED Up My Whole Day…)
ALRIGHT… HERE WE GO!!!

MOBility: 6AM, 7AM, 8AM & 9AM

Strength…

Deadlift: 15 Reps @ 75% of Your 1 Rep Max… No More Than 3 Reps @ A Time…

MetCon…

For Time:

100 Double Unders (Rx’d: M&F… MOD: 300 Singles… Both With A 1 Burpee Penalty…)

50 Pull Ups

25 Sumo Deadlift High Pulls (Rx’d: M-95lbs…F-65lbs…)

3…2…1…GO!!!

Mando

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