“Week 7 In The Books…”

Posted: February 25, 2018 in Uncategorized

BUT FIRST… HOPEFULLY EVERYONE CAN MAKE IT OUT WEDNESDAY FOR A SPECIAL RC CrossFit WOD THAT WE ONLY DO ONCE A YEAR FOR A REASON!!! FOR THOSE WHO KNOW… KNOW!!!

7 Weeks Of A 9 Week Strength & Conditioning Training Cycle Done…

It Went From “Light” To “F–Kin’ Heavy” Real Quick!!!

If… If You Were Consistent…

You Went From Week 1 Of Establishing A 3 Rep Max For Some Lifts Or Finding A Safe Starting Weight…

Then We Dropped That Number Down To 60%…

As The Weeks Went By… We Bumped That Number Up To 65%… 70%… 75%… 80%… Where Normally We Would Stop…

Not This Time… We Went Up To 85%… & Finished Off Week 7 @ 90% Of Your 3 Rep Max Or Safe Starting Weight…

THAT’S A LOT OF FREAKIN’ HEAVY LIFTIN’!!!

Consistency Is Key…

Whether You Established A True 3 Rep Max Or The Coaches Stopped You @ A Safe Starting Weight… Hopefully These Past Few Weeks Have Given You Some Kind Of “Know How” On The Lifts We Performed…

No Secrets On The Lifts You’d Be Performing…

Back Squat… Front Squat… Strict Press… Bench Press… Push Press… Deadlift… Hang Power Snatch…

Same Movements Week After Week…

Only Thing That Changed Is How Loud You Moaned… Groaned… Grunted… Yelled Or Screamed!!!

Hopefully All The Drills… Tips… & Cues Stuck In Your Mind…

Hopefully You Developed Some Kind Of Muscle Memory On Each Lift…

Now… If We Only See You Once In A Blue Moon… I Don’t Know What To Tell You…

Consistency Is Key…

For Week 8… We Are Not “Re-Testing”… Not Yet!!!

This Week… Call It Whatever You Want…

We’ve Used The Term “Hell Week” Before…

Not Yet…

We Don’t Want To COMPLETE Kill You This Week & Have You Useless For When We Do “Re-Test”…

Let’s Just Call This Week A “Strength Rest Week”…

But Trust Me… You’ll Still Get Your “Strength” & Your “Conditioning” All Wrapped Up In A Nice Little Bundle For You Day After Day…

Expect To See…

Monday: Toes To Bar/DB Hang Clean & Jerks/Rowing

Tuesday: Running/KettleBell Swings/Rowing/GHD Sit Ups

Wednesday: Thrusters & That Is All…

Thursday: Power Cleans/Ring Dips/HandStand Push Ups/Push Up/GHD Sit Ups

Friday: Undecided… Running/Swings/Pull Ups/Thrusters OR Wall Ball Shots/Pull Ups/Rowing/MedBall Cleans/Wall Ball Shots/Box Jumps

Saturday: GRID 09

So There Ya Go…

You Don’t Have To Worry About Coming In Knowing Your Numbers For “X” Lift This Week…

JUST COME IN!!!

Oh Yea… And Wednesday… Wednesday Is Going To Hurt… Bad… Only Once A Year For A Reason!!!

Stay Strong RCCF…

ALRIGHT… HERE WE GO!!!

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

3…2…1…GO!!!

Mando

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2.24.2018 WOD & Scores…

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