“8 Weeks Ago…/Remember December…”

Posted: December 3, 2017 in Uncategorized

8 Weeks Ago…

All Of Us Were Put Up To A Challenge…

Different Programming… Different Training Styles…

Which Also Brought Different Attitudes/Feelings Towards Certain WODs…

There Were Some Good Days… There Were Some Bad Days…

And There Were Some AMAZING Days!!!

As Far The “Strength” Training… Come On…

HUGE Numbers Being Thrown Around On All The Lifts That We Performed These Past 7 Weeks…

Then Week 8…

PRs… PRs… PRs!!!

For Our “Beginner” Athletes… All Of You Surprised Yourselves On How Strong You Really Are!!!

For Those Athletes Who Have Been With Us For A While… All The Fine Tuning On Lifts Early In The Cycle Helped You Crush That “Old “PR”!!!

And For Our “Veteran” Athletes… FINALLY!!! After… Well… Years… You Finally PR’d!!!

We Say It All The Time… When You’ve Been Doing This For So Long… It Gets Freakin’ Hard To Beat Your Personal Record…

And When You Don’t… Come On… Don’t Lie… It Ruins Your Whole Freakin’ Day!!!

So Much So That I’ve Overhead Some Athletes Say That They Don’t Even Want To Come In During A “PR” Day…

But… When Everything Clicks… When All The Stars Align… All That Mumbo Jumbo Etc. Etc… Basically… When You’re Just Feelin’ It… And Then… BOOM!!! PR!!!

Such An Amazing Feeling…

And I’m Just Talking About This Past Week…

Take A Look Back At All The “Outta The Blue” PRs During Weeks 1-7… Those Produce A Different Kind Of “Feel Good” Inside Of You…

Now The MetCons…

We Faced Some Pretty Rough MetCons…

Some Pretty Rough Strength/MetCons…

Some Pretty Rough Holiday WODs…

Some Pretty Rough GRID WODs…

Again… With A Lot Of You Surprising Yourselves On Performing/Finishing What Seemed To Look Impossible On The Blog/WhiteBoard…

Main Question… How Do YOU Feel?!?!

Did You Like This Past Cycle? Did You Benefit From It? Did You Not Really Care & Just Come In & Do Whatever What Was On The WhiteBoard?

Well… I Am 100% Happy With This Past Training Cycle… Both As A Coach & An Athlete…

My Plan Changed… Because Of You Ladies & Gents… My Personal 6 Month “In-Season” Training Program Quickly Got Bumped Up To A 9 Month “In Season” Training Program… Why?!?! Because Not Only Was/AM I Feeling/Feel & Looking/Look Amazing… Yea… I Said It… But Coaching & Seeing All Of You Improve Along With Me… It Was/Is Just Flat Out Motivating… So Why The Hell Stop?!?! I Was Supposed To Be Done 20 Days Ago… On Day 168… Well… Today… Sunday, December 3rd, Brings Me To Day 188 of 252 & 405 WorkOuts… Day 252 Will Be 9 Months Of Following RC CrossFit’s Programming Along With My Side “Bro Sesh” & “Ab Sesh” & “Sweat Sesh” & “Mando Sesh” & “Etc Etc Sesh” WODs… Like I Said… 100% Happy…

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Unfortunately… You Won’t See This Programming Again…

Until Next Year…

Our Next 8 Week Strength Training Program Will Start Again Monday, January 8th…

In The Mean Time…

I’m Going To Call These Next Few Weeks Of Programming…

“Remember December…”

Stole This From One Of Our Own, Julie Nischwitz… Saw It On One Of Her FaceBook Posts Promoting A Challenge Going On @ Her New Box…

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Well… We’re Not Doing A “Money Challenge”…

But We Are Challenging You To “Remember December…”

“What The Hell Is Coach Mando Talking About?!?!”

I’m Not Going To Apologize For Sounding Like A Grinch But…

I Hate The Holidays!!!

All Those Gains You Made In The Box Over The Past Few Weeks… Months… The Past Year… Years… Well… Thanksgiving… Christmas & New Years  Can Pretty Much Make Those Obsolete In Just 6 Weeks… 7 Weeks This Year If You Go Hard On New Years Eve…

I Get It… (Well… Actually… I, Personally, Don’t Get It… But I Can See How Other People Can Get Sucked Into The “Holiday Spirit” In A Bad Way…) Family Functions… Parties With Friends… All The Good Food… Tasty Drinks… Work… School… Christmas Shopping… Makes It Kind Of Hard To Get In The Box To Get Your WOD On…

Well… “Remember December…”

RC CrossFit Is Going To Be Open… Same Days… Same Hours… The Only Days I Can See Us Being Closed Is Christmas Day & Maybe New Year’s Day… Maybe…

This Is How I See It…

We Have 3 Solid Weeks To “Remember December…” From December 4th -December 22nd…

The Following 2 Weeks… I Can Predict Being Kind Of Slow… Again… All The Christmas & New Year’s Parties… The Usual Holiday Stuff…

That Being Said… I Don’t Feel It Would Be A Smart Idea To Begin A New Strength Training Cycle Until All The Holiday Madness Has Died Down & Everyone Is Back In The Box On A Normal Basis…

But… That Doesn’t Mean To Completely Give Up On Your Health & Fitness…

The Next 3 Weeks Are Going To Bring Some Challenging WODs Your Way…

There Will Be Some Days Where We Perform A Separate Strength WOD & Then A MetCon… (Remember All Those Numbers You Got Last Week!!!)

There Will Be Some Days Where We Perform A Strength/MetCon WOD… (Remember All Those Numbers You Got Last Week!!!)

There Will Be Some Days Where We Just Practice A Certain Skill…

There Will Be Some Days Where We Just Olympic Lift…

There Will Be Some Long Runs & Row…

There Will Be Some “MainSite” WODs…

There Will Be Some “Girl” WODs…

There Will Be Some “Hero WODs… December 7th Is Pearl Harbor…

There Will Be Some Classic “RCCF” WODs…

There Will Be WODs That Will Continue To Challenge Those Who Will Continue To Come In Every Single Day…

There Will Be WODs That Will Continue To Challenge Those Who Can’t Come In Every Single Day…

Either Way… Whatever The WOD… Don’t Let The Holiday Season Rob You Of Everything You Worked So Hard For…

It’s Really… Really Hard To Come Back From A “Break”…

So… Do Yourself A Favor…

Get In The Box And…

“Remember December…”

Keep On Reading After The WOD/Score Pic…

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

3…2…1..GO!!!

Mando

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12.2.2017 WOD & Scores…

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From The Vault… Originally Posted October 9th, 2017…

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…

3…2…1… GO!!!

Mando

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