“Day 1 (2) Of 365…”

Posted: January 2, 2017 in Uncategorized

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It’s Day 1…

Think Back… Probably Around Thanksgiving… Thinking To Yourself… “I’ll Get Back On Track  In January!!!”

Well… Guess What?!?! IT’S JANUARY!!!

So Instead Of Packing Your Faces Full Of SHIT… Start Packing Away All Of Your Excuses!!!

Set A Goal For Yourself…

Whether It’s Get That “X” Lift Personal Record…

Get That Run Or Row Personal Record…

Get That “X” CrossFit Girl Or Hero WOD Personal Record… Trust Me… They’re Coming…

Get That Pull Up… Get That Double Under… Get That Muscle Up… Get That 1st “Rx’d” WOD…

Shit… For Me… With Doctor’s Approval… I’m Starting My “1st Day Of Strength & Conditioning” January 9th… And I Can’t F–Kin’ Wait!!!

As Your Coach… I’ve Been Programming… Researching… Programming… Studying…  Over & Over Again For RCCF…

Let’s Have Fun This Year!!!

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Here’s This Week…
MONDAY One Class Held @ 10AM…
But You Know My Sneaky Programming…
ALRIGHT… HERE WE GO!!!

For Time:

10 Thrusters (Rx’d: M-75lbs/F-55lbs…)

10 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

9 Pull Ups (Rx’d: No Bands…)

9 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

8 Thrusters (Rx’d: M-95lbs/F-65lbs…) 

8 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

7 Box Jumps (Rx’d: M-24″/F-20″…)

7 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

6 Thrusters (Rx’d: M-105lbs/F-75lbs…)

6 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

5 KettleBell Swings (Rx’d: M-53lbs/F-35lbs…)

5 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

4 Thrusters (Rx’d: M-115lbs/F-85lbs…)

4 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

3 Burpee Med Ball Clean Wall Ball Shots (Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.)

3 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

200 Meter Med Ball Run (Rx’d: M-20lbs/F-14lbs…)

2 Dubbs (Rx’d: M&F: MOD: Tripled Singles… Both With A 100 Meter Run Penalty…)

1 Thruster (Rx’d: M-135lbs/F-95lbs…)

1 Prowler Push (Rx’d: M-100/F-70lbs…)

That’s 1 Round…

Or… Something Else…

The Rest Of The Week…

Tuesday… ALRIGHT… HERE WE GO!!!

For A Total Of 5 Rounds:

330 Meter Row

12 Body Weight Deadlifts (Rx’d: M&F…)

21 Box Jumps (Rx’d: M-30″/F-24″…)

Wednesday… ALRIGHT… HERE WE GO!!!

For A Total Of 5 Rounds:

9 Cleans (Rx’d: M-135lbs/F-95lbs…)

9 Ring Dips (Rx’d: M&F… MOD: Coaches Choice…)

Thursday… ALRIGHT… HERE WE GO!!!

For Time:

800 Meter Run

6 KettleBell Swings (Rx’d: M-72lbs/F-53lbs…)

6 Pull Ups (Rx’d: M&F- Chest To Bar…)

400 Meter Run

6 KettleBell Swings 

6 Pull Ups

200 Meter Run

6 KettleBell Swings 

6 Pull Ups

100 Meter Run

6 KettleBell Swings 

6 Pull Ups

Friday… ALRIGHT… HERE WE GO!!!

For Time:

(All BarBell Weight… Rx’d: M-95lbs/F-65lbs…)

9 Reps Of:

Bar Muscle Ups (Rx’d- M&F… MOD- Chest To Bar Pull Ups…)

Snatches 

Pull Ups

Push Ups

Air Squats

AbMat Sit Ups

Double Unders

500 Meter Row (1 Time…)

DeadLifts

Box Jumps (Rx’d: 30″/F-24″…)

HandStand Push Ups (Rx’d: M&F… MOD: Coaches Choice…)

Cleans

Ring Dips (Rx’d: M&F… MOD: Coaches Choice…)

KettleBell Swings (Rx’d: M-72lbs/F-53lbs…)

Thrusters

Power Clean & “Jerks”

Wall Ball Shots (Rx’d: M-20lbs To 10 Ft./F-14lbs To 8 Ft.)

OverHead Squats

400 Meter Run… TIME!!!

3…2…1… GO!!!

Mando

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