“RCCF New Year’s Resolution…”

Posted: January 11, 2016 in Uncategorized

Just A Heads Up… You’ll See This Same Exact Post For Tuesday’s Blog… Why??? Because Half Of You Guys Don’t Read The Freakin’ Blog…

Ok… Gave All Of You A Lil’ Pat On Your Backs On Sunday’s Blog…

I Bet You Felt All Nice & Warm Inside & Thought…

“Wow… Coach Really Does Like Me!!! He’s Not An AssHole!!!”

Yea… Well You Had Your Day…

Now I’m Back To An AssHole… (Do You Guys Really Think I’m An AssHole?!?! I Like Me…)

All The Coaches & Assistants Have Their Own Pet Peeves…

I’ll Name Just A Few… A FEW!!!

Leaving The Box Without Putting Your Equipment Away…

Writing Down The Entire Freakin’ WOD On The Floor & Not Cleaning It Off…

Not Wiping Off Your Nasty Sweat Or Blood Off Of Equipment…

Leaving The Bathrooms Disgusting…

Leaving Your Trash/Water Bottles Out…

Asking The Person To The Left Or Right Of You Questions About The WOD When The Person To The Left Or Right Of You Doesn’t Even Know Either… Which Means When The Coaches Ask “Questions?” That’s When You Should Speak Up & Ask Your Question…

These Next Ones… Not So Much For Our Newbies… But For Our Veteran RCCF Athletes…

Not Knowing The Terminology Of Movements Being Performed… Come On… You’ve Been Here Long Enough…

Not Knowing The Difference Between The 15lbs Bar… The 35lbs Bar… The 45lbs Bar… Come On… You’ve Been Here Long Enough…

Not Knowing Which KettleBell Is What Weight… Come On… You’ve Been Here Long Enough…

Not Knowing How To Calculate Bar Math??? I’ll Let That One Slide… Because I’m Not Going To Lie… I Get Confused Sometimes… Especially Trying To Help The Ladies Out On A 35lbs Bar…

Swirling UFO Gateway Appears Over Large Hadron Collider In Bizarre Video

Just To Name A Few…

But Then There’s, What I Feel All The Coaches & Assistants Feel Are… The Big 2…

Signing Up For Class…

And…

Reading The Blog…

I’m Going To Start With Reading The Blog…

WHAT THE FUCK?!?!?!

It Is Exactly 1:10PM On Saturday, January 9th, 2016 As I’m Writing This…

Sunday’s Blog Was Posted Up Saturday Night @ 8PM… This Blog Will Be Posted Up Sunday Night @ 4:25PM… And I Have The Entire Week All Ready To Go… The Only Thing I Need To Do Is Wait For The 7:30PM Classes To Finish… Take A Picture… Copy & Paste… And Then Hit “Publish” & You Have The WOD For The Next Day…

Now Don’t Get Me Wrong… I DO NOT Expect You To Read The Blog & Come In Thinking Your An Expert @ “X” Movements… You’re Still Going To Be Coached…

But It Is Nice To Come In With Some Sense Of What’s Going On…

Especially For The Strength… This Week…

Monday: 65% Of Your 1 Rep Max Back Squat

Tuesday: 65% Of Your 1 Rep Max Strict Press

Wednesday: 65% Of Your 1 Rep Max Deadlift

Thursday: 65% Of Your 1 Rep Max Power Snatch

Friday: Strength Rest Day

If You Do Not Have A 1 Rep Max… We Had Everyone Start @ A Light Weight & Asked You To Write It Down Or Make Some Kind Of Record… That Way… We Can Add A Little Bit More Weight As The Weeks Go By…

“Wait… You Mean To Tell Me… You Actually Try To Help Us Prepare For Everyday’s WOD???”

I Know… Genius… Mind Blown!!!

This Just Came To Me!!!

I’m Going To Put Some Random… Non-CrossFit Factoid In The Blog Everyday… And I’m Going To Ask Everyone What It Is… You Get It Wrong… Evil Laugh… The Whole Class Will Have A Nice Little Penalty… You Might Have Already Missed It…

Next…

Signing Up For Classes…

There Are 2 Legit Rules…

If You Plan On Coming To The 5AM Class… You Must Sign Up Before 10PM The Previous Day…

If There’s Nobody Signed Up @ 10PM… We Get To Sleep In!!!

Now… If You Sign Up For The 5AM Class…

YOU BETTER WAKE YOUR ASS UP & BE THERE ON TIME!!! I’M NOT TALKING ABOUT YOU STROLLING IN AT 4:57AM, 4:58AM, 4:59AM, 4:59.58AM…

I’m Going To Be REALLY Lenient & Say That 4:55AM Is Late…

Let’s Make That For ALL The Classes…

All I’m Asking For Is 5 Mins Before Class Starts… That’s It!!!

Anything Past That… Your WOD Might Change…

“Coach Is Back To Being An AssHole…”

No… These “Rules” Are To Benefit The Athletes Who Do Make It On Time… Day In & Day Out…

These “Rules” Benefit The Coaches So We Know Who Is Coming & What Kind Of MODifications We Need To Make For An Individual Who Might Have Knee Problems… Shoulder Problems… Back Problems… Etc… Etc… But Still Make The Class Run Smoothly…

If You Plan On Coming Into The MOBility Class… You Must Sign Up 24 Hours In Advance…

If There’s Nobody Signed Up 24 Hours In Advance… Drew’s Not Coming In… Bottom Line…

Got It? Coo…

Let The Above Be Your RCCF New Year’s Resolution…

“New Year, New You” Right?!?!

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 4 Mins:

Back Squat: 5x5x5x5 @ 65% of your 1 Rep Max

MetCon…

From Coach Burgener…

From Some Random Guy… That’s All I Could Find…

And From Jason Khalipa…

For Time:

1,000 Meter Row

15 Jumping Barbell Squats (Rx’d: M-95lbs/F-65lbs..)

15 Burpee Power Cleans

1 “Shoulder To OverHead”

500 Meter Row

10 Jumping Barbell Squats (Rx’d: M-115lbs/F-75lbs..)

10 Burpee Power Cleans

1 “Shoulder To OverHead”

250 Meter Row

5 Jumping Barbell Squats (Rx’d: M-135lbs/F-95bs..)

5 Burpee Power Cleans

1 “Shoulder To OverHead… TIME!!!

3…2…1…GO!!!

Mando

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