“Strength… Where The Good Stuff Is…”

Posted: January 8, 2018 in Uncategorized

RC CrossFit Is A Strength & Conditioning Facility…

With A BIG Focus On Strength Training…

Old School…

We Believe That If You Get Stronger… The Conditioning WODs (MetCons) Don’t Necessarily Become Easier (They Actually Might Feel Worse!!!)… But You’re Able To Do More Work In Less Time… Which Is One Of The Aspects Of “CrossFit”…

The Holiday Season Was Crazy… But…

I Feel That The Programming/Performances Over The Holiday Season Were Amazing For Both Our Veteran & New RCCF Athletes!!!

As Random As It May Have Looked On The Blog/WhiteBoard… There Was A Lot Of Thought/Planning Put Into It To Make Sure You Ladies & Gents Stayed Strong & Fit… All You Had To Do Was Show Up…

Now We’re Back On Track…

A Legit Strength/MetCon Training Program…

Every Night… The WOD For The Next Day Will Be Up…

No Secrets… All Laid Out For You…

All We Ask Of You Is…

RECORD YOUR NUMBERS!!!

EVERY SINGLE LIFT THAT WE PERFORM… KEEP NOTE OF HOW MUCH WEIGHT YOU LIFTED… OF HOW MANY TIMES YOU LIFTED IT… OVER THE NEXT FEW WEEKS… YOU’LL BE ASKED… “WHAT’S YOUR “60, 65, 70, 75, 80, 85 AND/OR 90% OF YOUR 3 REP (INSERT LIFT HERE)???” ALSO KEEP SCORE OF YOUR METCON TIMES THIS WEEK… YOU’LL SEE THEM AGAIN…

KEEP A NOTEBOOK… USE YOUR PHONE… SOMETHING…

Coming In Ready & Prepared Just Makes The Class Run So Much Smoother… And If You Don’t Have A Number Because You Did Not Perform “X” Lift… That’s Fine… Tell The Coach That!!!

Remember… This Is Just The “Strength” Schedule… Every Day Will Have A MetCon As Well…

Monday…

You Will Have 15 Mins To Establish A 3 Rep Max Back Squat…

Straight Into…

You Will Have 10 Mins To Establish A 3 Rep Max Strict Press Or Bench Press…

Tuesday…

You Will Have 15 Mins To Establish A 3 Rep Max Front Squat…

Straight Into…

You Will Have 10 Mins To Establish A 3 Rep Max Push Press…

Wednesday…

Hang Power Snatch Practice Going Has Heavy As Coach Allows…

Thursday…

You Will Have 20 Mins To Establish A 3 Rep “Touch & Go” Deadlift… Yes… I Said “Touch & Go”…

Friday…

Strength “Rest Day”… I Promise… No Weights At All!!!

Saturday…

GRID WOD 02

Sunday…

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

So There Ya Have It… All Kinda Laid Out For You…

Make Sure To Record ALL Your Lifts & MetCon Scores!!!

Good Luck Ladies & Gents On This 9 Week Training Cycle/Journey… More On That To Come…

ALRIGHT… HERE WE GO!!!

Back Squat…

Strict Press…

Bench Press…

Strength…

You Will Have 15 Mins To Establish A 3 Rep Max Back Squat…

Straight Into… If You Finish The Back Squat Early… Start On Your Presses…

***If You Have A 1 Rep Max Strict Press… You Will Perform Bench Press… ONLY IF YOU HAVE A 1 REP MAX STRICT PRESS!!! Everyone Else Will Perform Strict Press…***

You Will Have 10 Mins To Establish A 3 Rep Max Strict Press Or Bench Press…

***For The Bench Press… We Only Have So Many Benches… If The Class Is A Big “Bench Press” Class… Team Up With Someone Who Not Only Is Close In “Lifting Weight” With You… But Also Have The Same “Station Set Up”… Meaning I Would Have Tall Ass Eddie Share A Station With Little Lupita… Be Smart… It’s Easier To Change Out Plates Than It Is To Lower & Raise The J-Hooks Every Single Time… Or… You Might Get Lucky & Have Your Own Station!!! Everyone Else… STRICT PRESS!!!

Rest For 5 Mins…

MetCon… Even In The Rain!!! Dress Accordingly…

***NO ROWING!!! Power Walk If You Have To… You Can Either Perform The Big Loop In Either Direction… The 800 Meter Mark Twice… Or The 400 Meter Mark 4 Times…***

1 Mile Run… Make It A SPRINT… GET UNCOMFORTABLE!!!

3…2…1…GO!!!

Mando

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Image result for 1 mile sign

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