“Pearl Harbor…”

Posted: December 7, 2016 in Uncategorized

The Rest Of The Month…

Holidays Are Coming Up…

This Is Normally When We See Smaller & Smaller Class Sizes… Which I Hope Is Not The Case This Year…

Will Smaller Class Sizes Happn??? Not Gonna Lie… From What I’ve Seen In The Past Years As A Coach…Probably…

You’ll Find Out Who Those Truly Dedicated Athletes Are During The Holiday Season…

Those Who Choose To Make Excuses… The Ones That Say “I’ll Start Back Up After The New Year” Will For Sure Feel It When They Do Come Back & Regret Taking A “Rest Month”…

Coaches Are Going To Be At The Box Day In & Day Out…

Coaches Will Be Working Out (Or In My Case… Trying To…) Day In & Day Out…

The Doors @ RC CrossFit Will Be Open Day In & Day Out…

So The Choice Is Yours…

But…

I’ve Been A “Certified” Strength & Conditioning Coach Since 2006… I’m Going To Say 2003…And I’ve Seen It Year After Year…

A LOT Of People Slack Off During This Time Of Year…

That Being Said…

The Rest Of The Month Of December & A Few Days Of January Will Be Strength/MetCon WODs…

Some Days Will Be “For Time” WODs… Some Days Will Be “AMRAP” WODs… Some Days Will Be “You Have ‘X’ Amount Of Mins To Establish Your Heaviest ‘X’ Lift or ‘X’ Complex & Then A MetCon” WOD…

Some Of The Lifts Will Be “Rx’d” For Males/Females… Some Of The Lifts Will Be Based Off Of Percentages…

That Being Said… This Isn’t Random BullShit Programming… Trust Me… I Prepare For The Holiday Seasons…

I’m Trying To Make Sure That The Athletes That Are Dedicated Are Still Getting Stronger & Faster…

At The Same Time… I’m Trying To Make Sure That The Ones That Do Tend To Slack Off Get Their Ass Kicked As Safely As Possible… For Those That Are Lazy With Their Training… There Will Be MODifications In Place In Order To Keep You Safe…

Because Come Monday, January 9th, 2017… Business As Usual!!!

Ok… Done With My Rant…

Back To Business…

“Pearl Harbor WOD”

ALRIGHT… HERE WE GO!!!

“Pearl Harbor…”

For Time:

12 Double KettleBell Carries (Simulates Moving Ammo Cans)

7 Power Clean + “STOH” and Back Squat (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)

19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water)

41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)

500 Meter Row (Simulates Rowing To Shore)

Every 2 Mins… (The Rank of my Great Grandpa Joe Romero: E-2)

You must perform  6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…) My Great Grandpa Joe ROMERO  (6 Letters) was Enlisted in The United States Army and made it home through Pearl Harbor…These will be done during the Double Kettle Carries… (Some Of You Might Want To Wear Gloves…) The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once you finish the Hand Release KBS, no more SuperMans… Just Finish The Row… TIME!!!

Notice that their are no “Rx’d” Weights/Movements up there… It’s your choice… For the KB Carry, you will have a KettleBell in each hand. You’ll start at the Front Island, Carry them to the Far Island, Run Back to the Front Island, That’s 1 Rep… Run Back to the Far Island, pick them up and Carry them back to the Front Island… That’s 2 Reps… Clean and Jerks and Back Squat-Ground, Shoulder, Shoulder To OverHead, bring down to your back and perform a Back Squat… Chest To Bar Pull Ups- You either got ’em or you don’t. If you need a Band, grab one… Hand Release KettleBell Swings are to Eye Level… 500 Meter Row is a 500 Meter Row… And I’ll show you what the Alternating SuperMans are during the “Huddle Up”.

Go Heavy, Go Fast. The Men and Women who fought, who died that day, they didn’t have a choice of going “Rx’d” or not… They had to Lift what they had to Lift. Run and Swim as Hard and as Fast as they could.

3…2…1…GO!!!

Mando

“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…

I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”

President Franklin D. Roosevelt

12.6.2016 WOD & Scores…

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