“L-B-A/A-B-L…”

Posted: February 28, 2016 in Uncategorized

“L-B-A/A-B-L…” I’ve Been Saying This To Myself All Weekend…

But First…

New Strength Cycle Starts This Week!!!

Everyone Should Have A Number…

THAT WAS THE WHOLE POINT WITH THE WODs LAST WEEK!!!

Front Squats, Push Presses, Deadlifts & Power Cleans…

Week 1: 60% Of Your 1 Rep Max

Week 2: 65% Of Your 1 Rep Max

Week 3 70% Of Your 1 Rep Max

Week 4: 75% Of Your 1 Rep Max

Week 5: 80% Of Your 1 Rep Max

Week 6: Strength Rest Week

Week 7: Re-Test Week

We Will Not Be Doing Front Squats On Monday… Push Presses On Tuesdays… Deadlifts On Wednesdays… Power Cleans On Thursdays… Just Come In Ready With All Your Numbers…

And There It Is… All Laid Out For You… No Reason Why You Shouldn’t Have Your Numbers…

Alright… “L-B-A/A-B-L…”

We Ran Out Of Row Machines… So I Just Sat Back With My Notebook & Took A S–T Load Of Notes!!!

“L-B-A/A-B-L…” Legs/Body/Arms/Arms/Body/Legs…

You’re Going To Hear That… All… Freakin’… Week!!!

The Warm Ups For This Week Will Consist Of Cues/Movements That Coach Ivan & I Learned This Past Saturday From An Amazing Coach…

The Cues/Movements Might Seem Weird @ First… But That’s Because You’ve Been Rowing… Well… For Some Of You… Completely Wrong… And For Some Of You… Not Wrong… But There’s Little Tricks That Can Make You More Consistent In Your Rowing… Which Translates Into Your MetCons…

Think About It Like This…

Olympic Lifting… Sure… You Might Be Strong Enough To Get The Weight Up…

But Are You Performing The Lift Correctly???

What If We Fix A Few Things That Might Seem Funky @ First…

But Once You Get The Technique Down… You’re Throwin’ Around Heavy Weight Like Butter!!!

Sometimes… You Gotta Take A Few Steps Back In Order To Move Forward…

Think About It…

And Again…

Coach Victoria… Thank You So Much For Taking Time To Work With RC CrossFit!!!

ALRIGHT… HERE WE GO!!!

MetCon…

For Time: 100 Calorie Row

Strength…

Using 60% Of Your 1 Rep Max…

25 Single & Controlled Deadlifts… NO MORE THAN 5 REPS @ A TIME!!!

3…2…1…GO!!!

Mando

 

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