“Long Read…Strength Is Back!!!”

Posted: January 7, 2018 in Uncategorized

Hopefully You Found It!!!

For Some Of You… This Will Be The 1st Time Reading This…

You Found It!!!

You Found The Blog…

Whether You Went To…

RCCrossFit.com “BLOG”

Or…

RiversideStrengthAndConditioning.com

You Found It!!!

Don’t Forget To Subscribe To The Blog…

Now You Know What You’re Getting Into Every Single Day & Check Out Everyone’s Scores From The WOD…

Also… If You Have FaceBook… Please “Friend” Me…

For Those Who Read The Blog/Friends On FaceBook… Never Mind The Above… This Will Be Up For Awhile…

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For Everyone Else… Sorry That You Had To Read The Above All Freakin’ Week!!!

The Blog Will Be Up Every Single Night…

As Soon As I Get Home Or The Final Pics Of The Day’s Scores Are Sent To Me… The Next Day’s Post/WOD Is Up…

It Literally Tells You Everything You Need To Know For The Day…

Every WOD Is Different… Day In & Day Out…

And 99% Of The Time… Every Post Is Different…

Every Now & Then… You’ll Get A “Re-Post”…

Today Is One Of Those Days… Kinda…

But 1st You Get This…

This Past Week Was A “De-Load/Warm-Up Week”…

“De-Load/Warm-Up” My Ass!!! This Past Week Was Rough!!!

Great Work & Great Job To All Of Our RCCF Athletes… New & Old… For Kickin’ Off 2018 Strong!!!

The Holiday Seasons Are Done!!!

Now On To The Good Stuff…

A Legit Strength Training Cycle!!!

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

Long Post… Read Up…

9 Weeks…

For The Next 9 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 7 Weeks Of Legit “Strength Training” Followed By A MetCon OR Incorporated Into The MetCon…

Week 8 Will Be A Strength “Rest Week”…

Week 9 Will Be “Re-Test Week”…

Week 8 Will Be “De-Load 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 @ 11PM …) 222 Of A 9 Month “Season” & WOD 535 (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…

9 Weeks…

Treat The Next 9 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 9 Weeks Can Do…

3…2…1… GO!!!

Mando

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ALRIGHT… HERE WE GO!!!

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

And Be Sure To Check Out Sunday Night’s Blog To Get A Peak At All The Strength Training For The UpComing Week!!!

3…2…1….GO!!!

Mando

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1.6.2018 WOD & Scores…

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