“Grace & Helen…”

Posted: October 27, 2017 in Uncategorized

October Is Breast Cancer Awareness Month…

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For Those Veteran RCCF Athletes… You Know That Every October We Perform An Original CrossFit Girl WOD… “Grace”…

The WOD “Grace” Consists Of 30 Clean & Jerks For Time… Rx’d Weight For Guys Is 135lbs & 95lbs For The Ladies…

IF YOU LADIES AND GENTS CAME IN MONDAY & TUESDAY… YOU PERFORMED A “GROUND TO SHOULDER” BARBELL MOVEMENT & A “SHOULDER TO OVERHEAD” BARBELL MOVEMENT… PUT THEM TOGETHER AND REPEAT 30 TIMES… THAT’S GRACE!!! IF YOU CAME IN WEDNESDAY… WE PERFORMED AMERICAN KETTLEBELL SWINGS… NOW JUST COMPLETE 63 OF THEM… WITH SOME OTHER STUFF…

Normally… In Order To Participate In This WOD… You Would Have To Pay A Small Fee That Goes To A CrossFit Organization Called “Barbells For Boobs” Which Goes Towards The Fight Against Breast Cancer…

This Year.. A Little Different…

No Matter What… If You Come Plan On Coming In On Friday… The WOD Is “Grace” & “Helen”…

(All Movements (Or Some Variation) For Both WODs Have Been Performed By ALL Of Our RCCF Athletes… Don’t Be Scared…)

Just Think About It As Your Usual “Strength” Followed By A “MetCon” Day @ RC CrossFit…

THERE WILL NOT BE A “FEE” TO PERFORM THIS WOD…

However… I Will Leave Out A Donation Box If You Choose To Donate Towards The Fight Against Breast Cancer…

The Donated Money Will Go Towards My Mom And/Or My Lil’ Sis And Their 2018 Avon Walk For Breast Cancer!!!

Again… Donating Is Not Required… But… Any & All Donations Are Welcome To Find A Cure For This Horrible Disease…

AND DON’T FORGET TO WEAR YOUR PINK ON TODAY!!!

ALRIGHT… HERE WE GO!!!

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Strength…

The Man…

The Lady…

***Rx’d: M-135lbs/F-95lbs…***

“Grace”

Veteran RCCF Athletes… Time To Check Your Records For Your Last “Grace” Time… Time For A PR!!!

For Time:

30 “Clean & Jerks”…  TIME!!

REST FOR 1 MIN…

MetCon…

Old School…

New School…

***KettleBell Swings… American… Rx’d: M-53lbs/F-35lbs…***

“Helen”

Veteran RCCF Athletes… Time To Check Your Records For Your Last “Helen” Time… Time For A PR!!!

For a Total of 3 Rounds:

400 Meter Run

21 KettleBell Swings

12 Pull Ups… TIME!!!

AND DON’T FORGET TO COME OUT SATURDAY MORNING FOR THE GRID WOD!!! COULD BE A NICE FUN TEAM WOD OR A 10,000 METER ROW + 100 BURPEES FOR THE WHOLE CLASS IF RAJ IS LATE… AGAIN… 9:45AM… 9:45AM… 9:45AM…

3…2…1…GO!!!

Mando

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10.26.2017 WOD & Scores…

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Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Olympic Lifting… Done!
Tuesday: Press Work… Done!
Wednesday: Deadlift @ 70%… Done!
Thursday: Squat Work… Done!
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

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