“9 Weeks In The Books…”

Posted: March 11, 2018 in Uncategorized

I Know… I Know… The Blog Has Been Kind Of… “Quiet” This Past Week…

For Those Who Know… Know…

Some BIG ChangesNot Endings Are Coming…

For Those Who Don’t Know… I’m Not Going To/I Don’t WANT To Put Anything “Un-Official” On The Blog For Everyone To See…

If You Have No Clue What I’m Talking About & Want To Know??? Get Your Butt In The Box!!!

We’re Still Open!!!

Programming Remains The Same… No Slacking There…

Only 2 Changes…

2 Classes Have Been Removed From The Schedule… The 6AM & The 11AM…

Other Than That… Business As Usual…

In The Future… The Morning/Lunch Schedule Will Look Like…

Monday-Friday: 5AM… 8:15AM… 10AM… 12:15PM…

And The Afternoon Schedule Will Remain The Same…

Mondays-Thursdays: 4:30PM… 5:30PM… 6:30PM… 7:30PM…

Fridays: 4:30PM… 5:30PM… 6:30PM…

Saturday’s Will Still Be @ 9AM… Possibly Another Class Added In The PM… No Promises…

Sundays… Closed… Active Rest Days… Give The Box A Break & Get Out & Do Something!!!

For Those Who Know… As Soon As I Find Out ANYTHING… It Gets Passed On To All Of You… Good News… Bad News… All News…

And I’ll Leave It @ That For The Time Being…

Now… Onto The Good Stuff.

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“9 Weeks In The Books…”

9 Weeks Just Flew By!!!

We Just Finished A 9 Week Strength Training Cycle…

Week 1 Started Out Establishing A Heavy But Safe Starting Point For Back Squats… Front Squats… Strict Presses… Bench Presses… Push Presses… Deadlifts… & Hang Power Snatches…

Then Took That Number Down To 60% & All Of You Complained About How “Light” It Was…

Yea… That Didn’t Last Long…

As The Weeks Went On… Weight Got Heavier & Heavier…

We Went From 60% To 90% Going Up By 5 % Every Week…

And Then This Past Week… With No Mention Of It At All… We All Went Through “Re-Test” Week…

Sneak Attack!!!

Very Proud Of How Far Along You Ladies & Gents Have Come Along…

Patience… Consistency… & Hand Work… Told You That Since Day One…

Now… This Next Part Is Going To Sound Totally Fake… But I Promise… It’s Not… It Was Planned All Along…

9 Weeks Of Hard Training Is A Long Time!!!

My Plan Was This…

9 Week Strength Training Cycle…

Then… 1 Month To “De-Load” & Establish Some New Numbers…

The 1 Month To “De-Load” Would Consist Of 3 Weeks Of Some “Unique” Strength/MetCon WODs… The CrossFit Games Open WODs… Some “Girl” WODs… Some RCCF Classics… Some Heavy Lifts & Complexes… Etc… Etc…

The Last Week Of The Month Would’ve Been Spent Establish Some New Numbers For Some New Lifts For A New Strength Program…

Well… For Those Who Know… We’re Still Following The Above Programming… And It Kinda Fits Everything That’s Going On…

Again… If You’re Reading This & Have No Clue What’s Going On… Get Your Butt In The Box & We’ll Tell You In Person…

Until Then…

Stay Strong RCCF… Physically & Mentally…

ALRIGHT… HERE WE GO!!!

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

3…2…1…GO!!!

Mando

Not An “Official 1st Post…” It’s Just A Start… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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3.10.2018 WOD & Scores…

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