“Forever Changing…”

Posted: March 1, 2015 in Uncategorized

If you’ve noticed, RCCF’s Strength Programming has slightly changed again…

We used to just stick to a “Percentage” Program…

5x5x5x5x5 @ 60% of your 1RM… 5x5x5x5 @ 65% of your 1RM… 5x5x5 @ 70% of your 1RM… 3x3x3x3x3 @ 75% of your 1RM… 3x3x3 @ 80% of your 1RM… Then Re-Test your 1RM…

Then we started to change it up with “Multiple Max Rep” Program…

“You Have ‘X’ Amount of Mins To Establish a 2 or 3 or 5 Rep Max ‘X’ Movement…”

Which A LOT of you PR’d on your old 1RM!

Then we started to throw in a “Complex” Program…

“You Have ‘X’ Amount of Mins To Establish Your Heaviest Power Clean + Front Squat + Push Press or Hang Power Clean + Clean + Jerk… Etc Etc…”

Which again, A LOT of you PR’d on your old 1RM on a particular Movement!

Our Olympic Lifting Program is ALWAYS HORRIBLE… In a great way!!! We get picked apart every Saturday morning by Coach Ivan… Our thumbs feel like they’re going to rip off… But every Saturday that goes by, we get better and better… And I am very proud of all of you that come in every single Saturday when you can easily just say, “F–K It… I’ve already worked out 5 times this week…”

Change doesn’t stop with our Strength Training…

Our MetCons change every single day… You know that! Some are Long… Some are Short… Some are Heavy… Some are Light… Some are BodyWeight… Some of you KILL IT and some of you get KILLED!!!

Even our GRID/Team Saturday WODs… We come up with some Crazy, but Smart, Fun WODs!!!

The Programming at RCCF is always changing, developing, transforming… And along with that, YOU are changing, developing and transforming…

Think back to your 1st Day…

90% of you probably thought “F–K This S–T!!!” And yes, some people, eh, we never saw again… Just wasn’t for them… Which is fine… Some people like watching the news while walking on a treadmill… Or some people need a Box where the best thing about them is their Box is “Fully Rogue Equipped!!!” I get it…

Then there are those of you who stuck with us… You pushed through all the pain and suffering… You decided not to hit the snooze button… You decided not to go home after work even though you were dead tired… You decided to come back the next day even though “X” WOD or “X” Movement just completely kicked your ass the day before… You decided to come back when Ivan yelled at you, which you’re probably used to already, so it’s not a big deal… But what I’m impressed with, is you decided to come back when I yelled at you, because apparently that scares the S–T out of people… LOL…

Take Pride In Small Accomplishments…

You yourself might not VISUALLY see it… But I do… We as Coaches do…

You are Forever Changing…

Just keep that “Change” moving in the right path…

ALRIGHT… HERE WE GO!!!

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

3…2…1…GO!!!

Mando

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s