“Thanks…”

Posted: July 24, 2018 in Uncategorized

Since My Birthday… I’ve Been Running Around Like Crazy…

Long WODs On Thursday & Friday… Cleaning Up The Station Friday Night So It Would Be Ready To Go Come Monday… Saturday & Sunday I Was A The CrossFit Certification… Monday Came & Went Fast!!!

Just Got Done Grilling Up Some Chicken… And Now I Can Finally Sit Down… Breathe… & Relax…

All I Really Have To/Need To Say Is…

“Thank You…”

I Know What Usually Happens…

It’s Someone’s Birthday… They Get Bombarded By “Happy Birthday’s” All Day Long On Social Media… Through Texts… Over The Phone… In Person…

The Next Day… You’ll See From That “Birthday Person” Something On Social Media To The Point Of “I Just Want To Thank Everyone Who Took The Time To Wish Me Happy Birthday…”

So… With All That Being Said…

I Do Want To Thank All Of You… But Not Only For The Birthday Wishes…

But For Being Apart Of My Life..

These Past Few Months Have Been Crazy With The Transition From RC CrossFit To RainCross Strength & Conditioning…

This Past Year Has Been Life Changing For Me In A Lot Of Ways… Inside The Gym & Out…

And It’s All Thanks To My True Friends & Family!!!

So Thank All Of You For Being Apart Of My Life…

And Now… I’m Gonna Torture All Of You…

For Today… This One Is Gonna Be Tough!!!

It’s An Old School Classic From CrossFit Football…

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55 Mins For The “Huddle Up”… The Warm Up… The MetCon 1st With A 20 Min Time Cap… And Then The Strength…

We Will Start Cleaning Up @ 0555… 0910… 1055… 1310… 1725… 1825… & 1925…

GOOD LUCK!!!

*******************************************************************

ALRIGHT… HERE WE GO!!!

MetCon…

For Time:

150 Push Ups…

Every Time You Break… Pump Run Penalty!!!

Example… I Performed This The Other Day…

This Is How I Broke It Up…

30-Run

20-Run

20-Run

20-Run

15- Run

15-Run

20-Run

10… TIME!!! 13:15 + 700 Meter Run…

In Order To Perform This WOD… Push Ups Must Be On Toes/Chest To Deck…

If You Cannot Perform Push Ups On Your Toes… You MODification Will Be 150 DB STRICT Presses… Not Push Presses… Not Push Jerks… Not Split Jerks… Not Thrusters… STRICT Presses!!!

***ONCE YOU’RE DONE… NO OTHER “CLASS WARM UP”… GO STRAIGHT INTO YOUR STRENGTH!!!***

Strength…

Add 5lbs Heavier From Last Week…

9 Reps For Each Lift… No More Than 3 Reps!!! Make Sure You Grab A Spotter For The Bench Press!!!

Strict Press & Push Press

Or…

Bench Press & Push Press

*******************************************************************

3…2…1…GO!!!

 

Mando

Related image

7.23.2018 WOD & Scores…

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