“8 Week Season…”

Posted: October 9, 2017 in Uncategorized

Long Post… Read Up…

8 Weeks…

For The Next 8 Weeks… We Will Be Following A Different Strength Training Program…

We’re Not Going To Follow The “60%-80%” Strength Training Program We Normally Follow…

Most… Most Of Us… Have Legit 1 Rep Max Numbers For A Lot Of The Power & Olympic Lifts That We Train @ RCCF…

For Those That Don’t… Coaches Will Give You A Good Starting Point & You Will Advance From There…

There Will Be 5 Weeks Of Legit “Strength Training” Followed By A MetCon…

Week 6 Will Be A Strength “Rest Week”…

Week 7 Will Be “Re-Test Week”…

Week 8 Will Be “Hell Week”…

Then We Start All Over…

This Next Part Was Supposed To Be It’s Own Blog After This Past “PR Week”… But It Ties In Better This Way…

“PR vs. Sea-R…”

A Personal Record… Or PR… Is An Individual’s Best Performance Ever In A Given Sporting Event…

A Season Record…. Or SR (No… It’s Not Really Pronounced “Sea-R”…)… Is An Individual’s Best Performance In A Given Sporting Event During A Particular Season…

I’ll Use Track & Field As An Example…

It’s Pretty Easy To Figure Out What Your Season Record Is In The 400 Meter Sprint… It’s What You’re Fastest 400 Meter Sprint Is That Season!!!

I Know… Mind Blown…

“Real” Sports Utilize In-Season & Off-Season Training Techniques… They Have Set Schedules/Seasons…

But… RC CrossFit Doesn’t Really Have “Seasons”…

So How Can You Figure Out What Is Your “Personal Best” & Your “Season Best”?

This Is Just An Example… And I’m Going To Pick On Myself…

Right Now… I’m “In-Season”…

I’m On Day (I’m Typing This Up Saturday @ 1PM After The GRID…) 131 Of A 6 Month “Season” & WOD 218 (Updated…) Of Who Knows How Many To Come?!?!

I Go 3s…

My “Season” Is Going To Last Either 3 Months… 6 Months… Or 9 Months… All With A 1 Month “Rest/Recovery” Training Regimen…

That Does Not Mean I’m Going To Sit On My Ass For A Month… Just Means I’ll Be Fine Tuning My Training & Let My Body Rest A Little Bit…

Why 3 Months? I Don’t Know… All My Training/Schooling/Deployments In The Marine Corps Came In Multiple Of 3 Month Increments… I Just

Got Used To It I Guess…

I Do All Of RCCF’s WODs Plus My Own Stuff… That’s MY Season…

Any Lifts Or MetCons I Performed… That Was The Best I Had During That “Season”…

F–K “PR Week!!!

I Didn’t Like It…

Yes… All Of Our New Athletes Got A PR… They Never Had One To Begin With… 

But Our “Experienced” Athletes… Not So Much… Hell… Some Of You Didn’t Even Come In…

What Was The Number 1 Excuse???

“Why Even Come In?!?! I’m Not Gonna PR…”

Well… Not With That Attitude…

I’ve Said It Before…

Beating Your PR Is Hard!!!

You Have To Lift As Heavy As You Ever Lifted… Or Move As Fast As You Ever Moved… And Yes… It’s Hard To Do… It Hurts…

So Maybe You Don’t Get A Personal Record… But Maybe You Got A Season Record…

“But I Don’t Have A “Season”…”

Well I’m Going To Give You One…

8 Weeks…

Treat The Next 8 Weeks As Your “Season”…

Train With Intention… Set A Goal… Do Whatever It Takes To Reach That Goal… But Have Fun Along The Journey…

The World Is Not Going To End If You Don’t Beat That Personal Record Every Time You Touch A Barbell…

There Is Also A Thing Called Your “Personal Best”…

During That Particular Lift… That Particular MetCon… You Just Felt So Good & Everything Clicked!!!

It May Not Have Been Your Heaviest Lift… But It Looked Beautiful & Felt Amazing…

It May Not Have Been Your Fastest MetCon… But Every Movement Looked Beautiful & Felt Amazing…

You Just Had Fun While Bettering Your Lifestyle…

Let’s See What 8 Weeks Can Do…

Here’s Day 1…

 ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish A 3 Rep Max Front Squat…

Rest For 3 Mins…

MetCon…

***Double Unders… ADV & Rx’d: M&F… MOD: Tripled Singles… Both With A 100 Meter Run Penalty…***

***Box Jumps… ADV: M-30″/F-24″… Rx’d: M-24″/F-20″…***

For Time:

50 Double Unders

1 Burpee

25 Box Jumps

40 Double Unders

1 Burpee

20 Box Jumps

30 Double Unders

1 Burpee

15 Box Jumps

20 Double Unders

1 Burpee

10 Box Jumps

10 Double Unders

1 Burpee

5 Box Jumps… TIME!!!

3…2…1… GO!!!

Mando

Related image

From The Vault… Originally Posted 8.13.2017…

“Now… If You Read This Next Part & Think To Yourself… “Is He Talking About Me???”… I Probably Am… But I’m Not Mad At You… Just Trying To Help You Out…
 
I Know A Lot Of You Do Stuff Outside Of RC CrossFit…
 
Some Of You Have Memberships To Different Types Of Gyms & Do Your Own Style Of Working Out…
 
Some Of You Don’t Have Memberships To Different Types Of Gyms But Still Do Your Own Style Of Working Out…
 
Whether It’s A “Globo Gym”… Martial Arts… Yoga… Running… Swimming… Biking… Hiking… Playing Sports… Just Getting Up & Out & Being
Active…
 
That’s Awesome!!!
 
We Encourage You To Get Out & Try New Things!!!
 
This Is Geared More Toward The “BodyBuilders”…
 
First… In No Way Am I “Talking Shit” About BodyBuilding… Where The Heck Do You Think Most Of Us Started Out?!?! So I Know How Anal People Can Get About Sticking To Their “Chest Day” & “Back Day” & “Leg Day” & “Ab Day”… Blah Blah Blah Day… When I Was Still In The Marine Corps… I’d Get F–kin’ Pissed If My Unit’s PT Training Interfered With “MY” WorkOut Program!!!
 
Now… I’m Not Changing RCCF’s Programming In Anyway…
 
But What I Will Do Is Give You A Heads Up On The Days/Lifts…
UPDATED!!!
 
So Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Front Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…”

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