“Pop That Head Thru…”

Posted: September 19, 2017 in Uncategorized


2 Lifts (Maybe 3…) Today… Come In Ready!!!

From The Vault… Originally Posted 9.7.2013…

“Alright Ladies and Gents…

You’re gonna have some good days…. And your gonna have some bad days…

Don’t let your entire day/week be ruined just because you might not “PR” on any of the Lifts we have been working on…

For those of your who have been with us for quite sometime, think back to your “Newbie” days…


Everytime you “Re-Tested”, you guys had Gains of 20-40lbs… Why? Because your COACHES started you at a SAFE weight and gradually built you up. Could you have Lifted more that first week? I’m sure! But that’s not what we’re looking for. Anybody can Lift Heavy Weight UNSAFELY! We wanted you to focus on Form & Technique… Then we can move on!

If you don’t “PR” this week, I promise you, RC CrossFit will still be open next week, and the next, and the next, and the next, and the next, etc etc… So that you can practice certain Movements and Lifts… For those of you who do “PR”… Celebrate! Pat yourself on the back! But I swear if I hear this one word, I’ll slap you in the face! (Not really, but mentally… But really, I might slap the guys and have Boss Lady slap the ladies…)



I’d rather hear this conversation take place…

“Did you PR?”


Than this…

“Did you PR?

“Yea… But ONLY by 5 Pounds…”

If you “PR” by 5lbs, 2lbs, 1lbs… Anything…  Be proud of yourself! Do a BackFlip… Run a Victory Lap, have a Beer, something!

Because for those of us who have been doing this for awhile… Every Pound Counts! Look at my Numbers on the 1RM Board…  A bunch of random numbers: 153, 167.5, 157, etc etc… On the PR Board, it might not look as “pretty” as 155, 170 or 160, but, I sure as Hell worked my ass off to get those extra Pounds up!

I don’t get why people get bummed over “ONLY” PRing by a few pounds, yet they’ll go crazy after losing a few pounds on the Scale… Think about it…

That being said… Everyone better PR!!! Just kiddin’… Have a fun week Ladies and Gents… Here it is…



Strength: 1 Rep Max Front Squat


Strength: 1 Rep Max Strict Press & Push Press

Wednesday: 1 Rep Max Deadlift

Thursday: Snatch Work

Friday: MetCon

Saturday: Oly/GRID

Sunday: Active Rest Day



“The test of success is not what you do when you are on top… Success is how high you bounce when you hit bottom…”

General George S. Patton…”


MetCon… Rest Day!!!

Establish A 1 Rep Max Strict Press & Push Press…

Don’t Worry… You Don’t Have To Clean Your Barbell First!!!



9.18.2017 WOD & Scores…

Establish A 1 Rep Max Front Squat…

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