“Consistency In YOUR Training…”

Posted: March 8, 2015 in Uncategorized

Recently, I’ve had A LOT of RCCF Athletes come up to me and ask me, “Hey, you remember that one Blog you Posted up about that one thing?!?!”

No… I do not remember about that one Blog I Posted up about that one thing… But I do have a few that I know have helped a lot of people through their journey at RC CrossFit… Whether it help you Mentally or Physically… There are always those few Blogs that I Post that you keep in the back of your head..

As you’re reading The Blog and think… “Is he talking about me???” That could be either a good or a bad feeling…

You might read The Blog or watch a video I put up and think… “All of the sudden everything makes sense!!!” on a certain Movement or Lift…

Some days, I might be reflecting on how good my life is and how happy and thankful I am to be surrounded by so many amazing Athletes/Family/Friends day in and day out and it’s just that “Motivation” you need to get your Ass into The Box, even when, at first, your day wasn’t going your way… But you decided to say “F–K It!!!” and Work Out anyways…

So… Once a week, I’m going to “Dig Through The Archives” and Post up something from the past…

Originally Posted: November 16th, 2012…

The numbers don’t lie…

(Can’t Lie… I Miss This WhiteBoard… OG!!!)

This board represents all the hard work all of you have put in these past few weeks of “Strength Cycle #1″…

There was an amazing amount of PRs this entire week! Some of us went up anywhere between 20 to 40lbs or more in our Lifts, which is incredible! Some of us went up 5 to 15lbs in our Lifts, which is amazing! And some of us went up 2lbs in our Lifts… WHICH IS ABSOULTELY INCREDIBLEY AMAZING!!!

When you’ve been doing this for a long time, you’re not gonna see 40lbs PRs in your Lifts. It’s going to be very, very small jumps in weight. Why? Because it’s freakin’ HEAVY!!! I hate when I hear people say, “I only PR’d by 10lbs, or 5lbs, or 2lbs…” Instead, you should be doing Ali’s Happy Dance and screaming, “I PR’D BY 2LBS!!!, OR 5LBS!!!, OR 10LBS!!!”

Be proud of what you accomplished! We started this Strength Cycle at 60% of your 1 Rep Max, then moved up to 65%, 70%, 75%, 80%, then a Rest Week and then a Re-Test Week… You trained that movement for 5 weeks. The first week or two, ehh, it was kind of “Light”… But you quickly realized that it got HEAVY FAST! That 6th week was a “Rest Week”… Yea right, you call that a “Rest Week” which is what everyone just said to themselves right now… And then on the 7th week, you got a chance to see if all that hard work paid off… And judging from the pictures that will follow at the end of this Post, I’d say it did!

I program STRENGTH TRAINING for a reason…

I’ve said this many, many times before that now I sound like a robot when I say it… But it’s not my “catch phrase” or a gimic, it’s the truth…

“I strongly believe that if you train your Lifts and become stronger in your Lifts, the MetCons, they don’t necessarily get easier, but, you are able to DO MORE WORK IN LESS TIME… And that what the MetCons are all about… You must be able to distinquish Strength Training from the MetCons…”

MetCons= More Work In Less Time…

Strength= Take As Much Time As You Want To Become The Baddest M—–F—– In The Box…

All that being said… You cannot expect to throw up some big numbers if you are not Consistent In YOUR Training!

I’m going to give you 2 examples…

First will be Athlete A:

Athlete A are knows their 1 Rep Max (or will find a good starting point). Athlete A has trained their Back Squat every Monday, Press every Tuesday, Deadlift every Thursday for all of the “60/65/70/75/80%” weeks. Athlete A has also given everything they got into every single MetCon, no matter how much it sucked. And finally, Athlete A knows that if they are lacking in a certain Skill, they stick around TO PRACTICE THAT SKILL… Notice… PRACTICE THAT SKILL! Not perform another WOD, but practice that Skill that they are weak at. With all that good, hard work, Athlete A wins the CrossFit Games!!! Yay!!!

Now, Athlete B:

Athlete B never reads the Blog and never has any idea what to prepare for and asks “What’s an Air Squat?” Athlete B comes in during week “65%, 75% and Re-Test week” and is mad because they didn’t get a PR on such and such Lift… Athlete B signs up for every single class, every single day and only makes it in once a week and blames the Coaches that they are not losing weight, or not getting stronger or that they always come in last place… (Which we don’t care if you come in first or last, as long as you gave it your all… But if you care about that, well..) I could go on and on about Athlete B, but I’m sure all of you get the point…

Consistency In Training!

You have to be consistent in order to improve… Period!

RC CrossFit has a lot of Competitors… From the 1/2 Marathons, to the BarBells 4 Boobs Events, to the FrogMan Competitons, to the CAL Competitions, to the Next Level Invitationals, to the OC ThrowDowns…

RC CrossFit also has a lot of Athletes who are ready to compete!!! And I want to see you guys and gals compete. But you have to be consistent with your training regimen. Yes, I know, Life Happens… Family, School, Work, etc etc…

But I think that a lot of you don’t know…

You have found YOUR SPORT!

You have found what you now love to do.  I used to play baseball and football, and I loved them both! I loved going to practice. I loved going to games. I loved getting those butterflies in my stomach…

Now, I CrossFit… And I love it! It’s what I do and it’s who I am.

Your Coaches are there to help you. And if you want to get better, just ask us and we’ll do every and anything in our powers to help you reach your goal… But…

You have to have Consistency In YOUR Training!

ALRIGHT… HERE WE GO!!!

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

There Might Not Be A Post Up On Sunday Night… Gonna Be Busy… So Just In Case We Get Back Late… Here Is Monday’s WOD…

Strength… Rest Day!

MetCon…

As Many Rounds As Possible in 3 Mins:

5 Deadlifts (Rx’d: M-135lbs/F-95lbs…)

10 Double Unders (Rx’d: M&F…MOD: 30 Singles…)

Rest For 2 Mins…

As Many Rounds As Possible in 4 Mins:

5 Hand Power Cleans (Rx’d: M-115lbs/F-85lbs)

10 Double Unders (Rx’d: M&F…MOD: 30 Singles…)

Rest For 1 Min…

As Many Rounds As Possible in  5 Mins:

5 “Shoulder To OverHeads” (Rx’d: M-95lbs/F-65lbs…)

10 Double Unders (Rx’d: M&F…MOD: 30 Singles…)

(“Shoulder To OverHead” means that you can either Strict Press, Push Press, Push Jerk or Split Jerk your BarBell…)

If you’re going “Rx’d”, then Guys, you will Load a 45lbs Barbell first with 25lbs Plates, then 2 Sets of 10lbs Plates… Ladies, you will Load a 35lbs Barbell first with 15lbs Plates, then 1 Set of 10lbs Plates and then 1 Set of 5lbs Plates… Your “Rest” will be Stripping Down your Barbell…

3…2…1…GO!!!

Mando

“Stronger people are harder to kill…”

This past weeks Scores… (11.16.2012)

Back Squat…

Press…

Deadlift…

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