“A 1st For RC CrossFit…”

Posted: January 24, 2017 in Uncategorized
A 1st For RC CrossFit…
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I’m Not Stupid… I Know A Lot Of You Go To “Globo Gyms” & Do Your BodyBuilding Thing… Sweet!!!
I Think Any Kind Of Exercise Is Better Than No Kind Of Exercise…
As Long As You Are Performing The Movements Safely & Correctly…
This Is A Big Day For RC CrossFit…
Monday Was Literally The 1st Day That I Programmed Bicep Curls In A WOD!!!
I’m Not Gonna Lie… I Have DumbBells @ The House & Perform Them Whenever I Get Bored (Especially When I Got Hurt…)
It’s Not A “Bad” Movement… It’s Just An Isolated Movement…
However… If Your Executing The Movement… Any Isolated Movement For That Matter… CORRECTLY!!! You’re Using So Many More Muscles Than You Would Think…
Sometime You Need To Change It Up…
I Know For The Classes That I Coached… I Saw A Lot Of “Smirky” Faces Thinking That They Were GONNA Kill This WOD… Looking @ Me Like I Lost My Mind… Only To Immediately Followed After “3…2…1…GO” Found Themselves Rubbing Their ForeArms… Biceps… Shoulders… With This “Ouch Face”…
Have Fun With Your Training!!!
Just Train Safe!!!
I Had To Come Up With Random (But Smart) Movements When I Got Hurt…
Hell… I Had To MODify Today’s WOD With AbMat SitUps Instead Of Dubbs & I Performed KB Front Squats For The Strength…
Was I Pissed & Irritated??? F–K Yea!!!
But I Ain’t Got It Yet… And I Don’t Want To Ever Take That Much Time Off Again As A Result Of My Ego…
I’ll Catch You Big Dawgs Eventually… LOL!!!
Anyways… Whatever You Do… Do It Safe & Have Fun…
On To Tuesday…
LET’S KEEP IT STRICT!!!
ALRIGHT… HERE WE GO!!!
MetCon…
For Time:
20 Double Unders (Rx’d: M&F… MOD: Mt.Climbers…)
20 1 Arm KB Front Squat + Strict Press 
 (Pick Your Poison… 20 Each Side… Anyway You Need To… Get The KB Up To Your Chest/Shoulder… Squat… Pause @ The Top… Then Perform A KB Strict Press… As You Bring It Down… You Can Go Straight Down Into A Front Squat… But You Must Pause @ The Top… Then Perform Your Next KB Strict Press…)
20 “3 Second Pause @ The Top” Push Ups 
 (Rx’d: M&F- Chest To Deck/On Toes… With A “Honor System” 3 Second Pause @ The Top…)
10 Double Unders 
10 1 Arm KB Front Squat + Strict Press 
10 Push Ups 
5 Double Unders 
5 1 Arm KB Front Squat + Strict Press 
5 Push Ups 
Strength: Push Or Split Jerk…
60%- 10 Reps
70%- 8 Reps
80%- 6 Reps
90%- 4 Reps… Done For The Day!!!

3…2…1…GO!!!

Mando

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1.23.2017 WOD & Scores…
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