“What’s Last Minute???”

Posted: June 21, 2015 in Uncategorized

This Past Week Was Rough…

ESPECIALLY FOR THE PMers…

SUPER ESPECIALLY FOR THE 4:30PMers!!!

Last Minute Sign Ups Resulted In Horrible MetCons…

So What Is A Last Minute Sign In???

For The AMers… We Have Always Asked That If You Plan On Coming Into The 5AM Class… That You Sign Up Before 10PM… That’s 7 Hours Before Hand… Seems Pretty Reasonable… And We Would Like If You Signed Up 30 Mins-60 Mins For The Other AM Classes…

For The PMers… We Have Always Asked That If You Plan On Coming Into The 4:30PM Class… That You Sign Up Before 3PM… And We Would Like If You Signed Up 30 Mins-60 Mins For The Other AM Classes…

Why??? You Might Ask…

Your Safety!!!

Sometimes… I’m The Only Coach There At A Particular Time… Sometimes… Coach Ivan Is The Only Coach There At A Particular Time… Sometimes… The Class Is Filled To Capacity & We Might Have A Whole Bunch Of Newbies Mixed With A Whole Bunch Of Experienced Athletes…

Or Even Worse… We Have A Bunch Of People With Injuries That We Need To Completely Change Up The WOD For Those Particular Individuals…

Can We Make It Work? Hell Yea!!!

But We Can Make It Safer For ALL THE RCCF Athletes If We Have A Heads Up On Who Is Coming In For “X” Session…

I Firmly Believe That Our Biggest Thing @ RC CrossFit Is Coaching… Safety In Coaching… Safety In Smart Coaching… Not Just Yelling @ You & Screaming @ You To Move Faster… Go Harder…

No… Move Safely… Go Harder Safely…

I Understand… Life Happens… Work… School… Family…

But Please… As Corny As This Is Going To Sound…

That Being Said… If S–T Does Hit The Fan & Something Crazy Comes Up & You’re Rushing Your Ass Off To Make It On Time… I Respect That… If You’re An Experienced Athlete… Then Yes… You Might Catch A Little Poking At & Making Fun Of… But You’re More Than Welcomed To Join The Class… JUST DON’T MAKE IT A HABIT!!!

Now… If You’re A Newbie & Don’t Know The Difference Between A Thruster & A Clean… Then… We Might Have Some Problems…

Just Sayin’…

I’m Not Yelling @ Anybody… I Don’t Want To Come Off As An AssHole…

Just Asking For A Little Respect For The RCCF Coaches…

This Goes The Same For The MOBility Class!!!

Coach Drew Is A Freakin’ Genius!!! You Got A Problem??? He Can Fix It!!! He Has Other Things Going On Outside Of RC CrossFit… Yet He Dedicates His Time To You Guys…

As Do All The Coaches At RC CrossFit…

Thank You… From All The Coaches @ RCCF…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Establish A 1 Rep Max Hang Power Snatch OR Hang Snatch…

Make Sure We Record On The WhiteBoard Whether It Was A Hang Power Snatch Or Hang Snatch…

MetCon…

For Time:

400 Meter Run

100 Double Unders (Rx’d: M&F… No Penalty… MOD: 100 Singles… With A 3 Burpee Penalty…)

50 American KBS (Rx’d: M-53lbs/F-35lbs…)

50 Ab Mat Sit Ups

100 Double Unders

400 Meter Run

3…2…1…GO!!!

Mando

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