“The Box Hero…”

Posted: March 6, 2015 in Uncategorized

If Anybody Wants To Perform 15.2 & Needs To Be Judged, Please Let Me Know ASAP… I’ll Be Coaching The 9:30AM, 11:00AM, 12:15PM & All The PM Classes… If You Cannot Make It At Those Times, Video Yourself & I”ll Validate It… Good Luck!!!

superhero

Every Box Has One… Or Two… Or Three… Or… You Get The Point…

I have officially been a Certified Strength & Conditioning Coach since 2006. However, I was in charge of Marine Wing Support Squadron 374’s Physical Training since 2004. Over the years, I’ve noticed 2 things… You’re always going to have “The Alpha Dogs” and you’re always going to have ‘The Timid Athletes” who have that Alpha Dog hidden deep inside of them…

I’ve noticed that, whenever you put a bunch of Alpha Dogs on the TRAINING Floor and tell them that they have to Execute a certain Lift and Lift it as Heavy as they can, or give them a certain List of Movements and they have to Execute that List as Fast as Possible, the Competition Switch gets turned on!!!

It doesn’t really matter if you make that “Competition Switch” known… But you know damn well that everyone is trying to Lift Heavier or Move Faster than the person to the left or right of them…

You can’t lie… You know it feels good when someone comes up to you after a MetCon, slaps your hands or gives you a hug and says, “You Killed It!!!” or when somebody comes up to you after the Strength Lift and says, “I wish I could Lift half of that someday!!!”

Comments like those are GREAT!!! It boosts your Ego and makes you want to Train Harder…

But then comes in a HUGE problem…

The “Alpha Dog” gets caught up in the “Numbers” and all of the sudden they feel they have to be “The Fastest” or “Lift The Heaviest” day in and day out… UNTRUE!!!

“The Gym Hero” gets so caught up with “Numbers” that they completely lose sight of what their TRAINING session is all about: TRAINING!!!

The WhiteBoard…

Everyday you come into TRAIN, you walk up to The WhiteBoard, you read The WOD (Which you should have read before coming in on The Blog…) and then read what everyone else in the previous Classes got… How Heavy they Lifted… How Fast they completed The MetCon…

Last week, we performed 25 Reps of Back Squats and Deadlifts @ 60%. The WhiteBoard clearly stated you must Perform 25 Reps, but NO MORE than 5 Reps @ a time…  “NO MORE THAN 5 REPS @ A TIME!!!” It did not say “YOU MUST PERFORM 5 REPS @ A TIME!!!” For a lot of you, your tried to Perform 5 Sets of 5 Reps… And 1-3 looked BEAUTIFUL!!! Then those last 2 Reps looked like S–T… You should have stopped at Rep 3… Or maybe we were Working up to a Heavy 3 Lift Complex… Let’s just say: 1 Clean + 1 Front Squat + 1 Split Jerk… Yea, you might have the Heaviest Number on The WhiteBoard, but if it looked like S–T… Not impressive… Or maybe you “KILLED” Fran!!! 21-15-9 of Thrusters & Pull Ups… A Total of 45 Reps for each Movement… But you didn’t get Low enough on every Thruster, or you didn’t pop your head through on every Thruster, or your Chin clearly didn’t get over the Pull Up Bar on every Pull Up and you counted all of them anyways because you wanted “The Fastest Time On The WhiteBoard” in reality you only performed 37 Thrusters and 29 Pull Ups… CONGRATS!!! YOU PERFORM 37 THRUSTERS AND 29 PULL UPS THE FASTEST!!! But not 45 Thrusters and 45 Pull Ups… So…. Nobody Cares! And that goes for ANY WOD/LIFT we perform at RC CrossFit… You got the Heaviest Lift or Fastest Time but 25% of your Lifts or Movements didn’t count?!?! Again… Nobody Cares and It’s Not Impressive… You’re most likely to be the one The Entire Box laughs at because you think you’re such a Bad Ass… But you’re not… Sorry… Truth Hurts…

You have completely lost touch that TRAINING is TRAINING… It’s not about the numbers on The WhiteBoard…

Most of you know that I Served in The United States Marine Corps…

For whatever reason… I was very, very Skilled once a M-16 was placed in my hands and S–T had to be taken care of… First time “testing”, I received the “Rifle Expert” Badge… Second time, same thing… Third time, same thing… Fourth and final test I received this..

 

I ended up working on the Shooting Range Coach…
During our “DownTime”, the “Higher Up” Instructors would practice their Pistol Training, which I was lucky enough to have them include me in… Which I wasn’t supposed to… Hush Hush stuff…
I Sucked!!!
If I was eligible, I would have walked around with that ugly “Pizza Box” Pistol Badge pictured above on my uniform…
For months/years, I was the worst Pistol Handler on The Range… But was deadly with an M-16…
Qualifications for Pistol Shooting demanded Speed & Accuracy…
So what should I have done to practice? Should I have just gone out and tried shooting as Fast, or Faster, as I can every time and hope that my Accuracy gets better?
Shooting rounds at a target as Fast as possible was/is sure as Hell a lot of fun… But it didn’t/wouldn’t have made me a better Shooter.
To get better Accuracy at High Speed, I had to stop shooting Fast. I had to do all the “boring “stuff over and over and over again.
Slow Speed Drills… Dry firing (pulling the trigger with nothing loaded). Hundreds of reps of drawing to a PERFECT Grip and a PERFECT Stance. Firing at Short Range and trying to get into the SAME DAMN HOLE OVER AND OVER AGAIN!!!
This was boring.
There was no turning to my “Higher Ups” and saying, “Damn I just KILLED IT TODAY WITH THOSE 100 REPS OF DRY FIRE!!!”
BUT… It was TRAINING…
 In the end, it made me a way Better Shooter and a Better Instructor…
That’s what TRAINING rather than trying to be a GYM HERO will do for you. A weight that you can Lift 5 times CORRECTLY will always Trump a Weight that you Lift only 3 times out of 5 with 2 of the Reps looking like S–T! I can’t tell you how many times I watch people Back Squat a 5 Rep or 3 Rep Set and at least 1 or 2 Reps does not go Below Parallel.
But Coach, “That S–T Was Heavy!!!”
Who cares?!?! You didn’t hit all the Reps. So yeah, it was Heavy. The problem is… It was TOO HEAVY!!!
Now the flip side…

A few of you have not cut lose your Inner Alpha Dog…

You come into the gym and just want to Lift some Light Weights and get in a “Good Sweat Goin’ On…”  You don’t go Too Heavy and you don’t go Too Fast… But you are happy doing what you do.

We’re TOTALLY cool with that. ALL GOOD!!

But…There are those of you who are Alpha. You want to be Better. Hell… You sometimes want to be the Best…

EMBRACE IT!!!

BUT REALIZE… THERE IS A PATH THAT WILL GET YOU THERE AND IT’S NOT BY TRYING TO BE THE ALPHA DOG 24-7… IF YOU 1ST TRAIN YOURSELF TO BE GREAT… GREAT AT FULL RANGE OF MOTION AND PERFORM THAT FULL RANGE OF MOTION CONSISTENTLY… THE WEIGHT-LOADS WILL GO UP EASIER AND THE METCONS WILL GET FASTER WITHOUT YOU GOING FULL RETARD… AKA… WOD DRUNK…

Think about The Champ…Rich Froning…

Rich Froning has won the last 4 CrossFit Games. He is a SuperHero walking amongst us mere Mortals… Any one disagree on that???

Didn’t think so…

Watch any WorkOut that Rich Froning has done at The CrossFit Games…

Every Rep he does looks like a demonstration of what Perfect Movement should look like…

Do you think The Champ got that way by Training Sloppy???

I think not…

TRAIN HARD… BUT TRAIN SMART. If You Don’t Always Try And Be The Gym Hero… One Day You Might Just Be The Gym SuperStar…

Think About It…

Today’s WOD is a Perfect Example…

ALRIGHT… HERE WE GO!!!

Saturday’s Schedule…

MOBility: 7AM & 11AM

Olympic Lifting: 8AM

GRID WOD: 10AM

MOBility: 3:30PM, 4:30PM & 5:30PM

Strength…

Rest Day…

MetCon…

10 ???

20 ??

30 ???

40 ??

50 ??

60 ??

70???

80 ??

90 ??

100 ??

3…2…1…GO!!!

Mando

“Courage permits the caliber of performance to continue at it’s peak… Until the finish line is crossed…”

Stuart Walker

Re-Post…

Come Out This Saturday To CrossFit By Body Fit To Support Our 3 RC CrossFit Lady Power Lifters!!!

“D”!!!

'Got my sassy pants on today...bwahahahahaha'
Broh!!!
Nicole Broh's photo.
& Nykki!!!
'About to get my party on at RCCF's 4th Annual Holiday Party... YOW!!!'

Good Luck Ladies!!!

Watch These Ladies Transform From The Above Pics To This…
'Registered and getting ready! Love training with these ladies❤️ #nervous #excited #firstmeet #rccrossfit #powerliftingsundays #gainz #loveliftingheavyshit #thankscoach'

Get Out There & Lift Some Heavy S–T & Represent For RC CrossFit!!!

Hoping To Get As Many RCCF Athletes, Family & Friends Out There To Support Them!!!

I’ll Let You Know Their Heat Times ASAP…

3…2…1…GO!!!

Mando

By Marine Corps Standards… If eligible… At the end of my Range Duty… I could have Proudly worn this on my Uniform… Thanks for your help Gunnery Sergeant Joiner…

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