“Week 15: Strength Rest Week…”

Posted: August 5, 2018 in Uncategorized

We Made It Through RainCross Strength & Conditioning’s 1st LEGIT Strength Training Cycle!!!

And As A Coach… I COULDN’T BE HAPPIER SO FAR!!!

For Our “OGs”… Think Back To Weeks 1 & 2… When I Explained What My Plan Was For This Strength Training Cycle & You Most Likely Thought I Was Out Of My F–Kin’ Mind!!!

I Admit… I Can Come Up With Some Pretty “Crazy” Ideas For RainCross… But Nothing Great Ever Came About By Playing It “Safe”…

The 1st Few Weeks Were Rough…

Like… SCARY ROUGH!!!

Adding 15lbs… 10lbs… 5lbs… To Whatever You “Had” To Lift The Week Before?!?!

THAT’S JUST CRAZY!!!

But You Did It… Week By Week…

Some Weeks… Brought Some Frustration & Tears…

Other Weeks… BROUGHT SOME OUT OF THE BLUE PR’s!!!

I’ll Get Back To That @ The End Of This… But Make Sure You Read It… It’s Pretty Important To Me…

For Our “Newbies”… You Ladies & Gents Are The Ones That Kept Me Up @ Night!!!

Why?!?!

Because I Thought I Was Pissing You Off So Much To The Point That You Would Want To Quit RCSC!!!

Seriously!!!

3 Things Happened To You “Newbies”…

1… You Got Frustrated/Mad Because I Wouldn’t Allow You To Add Weight The 1st Few Weeks… And When I Finally Did Allow You To Add Weight… It Was A Very Small Jump… But You “Felt” You Could Do So Much More… And I Said, “No… Next Week…” Which Probably Pissed You Off Even More Because You Had To Wait Until Next Week… Then You’d Get Even More Pissed Off When I’d Catch You Trying To Slip On A Few Extra Plates While I’m Working With Someone Else Then Tell You To Take Them Off!!!

2… You Got Mad/Frustrated Because Each Week You Had To Use The PVC Pipe Or Empty Bar Or SUPER Light Weight Because You Forgot What You Used The Week Before So We Had To Start Back At Day 1… Even Though You Swore To Me Up & Down That You Knew You Lifted Heavier Than “Xlbs” Last Week… Oh Well!!! That’s The Importance Of Keeping Some Kind Of Journal/Log Book… Or… Check The Blog… It’s Not Like I Don’t Take A Picture Of The WhiteBoard Every Single Night & Put Up Everyone’s Scores For The World To See…

3… Along The Way… Something Clicked!!! You Started To Catch On With All The Terminology Of Movements & Lifts (Hang Power Clean…. Hang Clean… Power Clean… Clean…Same For Snatches…)… You Could FEEL The Difference Between Different Lifts (Strict Press… Push Press… Push Jerk…)… And It Started To Become Fun!!!

6 Weeks Of “Practice”…

That’s What Everyone Got…

6 Weeks Of Practicing The Back Squat… The Strict Press Or Bench Press… The Push Press… The Deadlift… And Some Kind Of Olympic Lift Or Combination Of Olympic Lifts…

This Week… No Funny Games From Me…

This Is Literally Going To Be A “Strength Rest Week”…

The Heaviest Weight The Guys Will Use… Even Our “Advanced” Guys… Will Be 45lbs…

The Heaviest Weight The Ladies Will Use… Even Our “Advanced” Ladies… Will Be 35lbs…

Some Of You Will Be Stuck With The PVC Pipe…

Sounds Too Good To Be True Right?!?!

It’s Not “Hell Week”… It’s Not “Hero Week”… It’s Not “Girl Week”…

It’s “Back To School Week”…

As You Know… I Am In The Process Of Getting RainCross Strength & Conditioning Affiliated Through “CrossFit”…

1st Step… Getting Certified (Re-Certified) Through CrossFit… Done…

Easy Weekend In Beautiful Costa Mesa…

I’ve Been A Certified Fitness Trainer Since 2006 & I Do Not Know Everything… But I Do Know A Few Tricks Here @ There…

But It Is Nice To Get A “Re-Fresher” Every Now & Then…

As An Athlete… Sometimes… Going Back To The Basics Is Just What You Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And As A Coach… Sometimes… Bringing Your Athletes Back To The Basics AND Giving Them Some “New” Training Concepts Is Exactly What They Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And That’s What We Did These Past 6 Weeks And What We Will Continue To Do This Upcoming Week…

“But Coach… Only 45/35lbs?!?! I’m Gonna Loose All My Strength!!!”

I Got My Ass Handed To Me For 2 Days Straight With A PVC Pipe… Your “Gains” Will Be Fine!!!

I Will Say… Be Ready To Get Picked Apart…

You’re Not Going To Like Me Somedays…

You’re Not Going To Like Your “Judge” Some Days… Wait… Judge?!?!

But @ The End Of The Day… You Will Be A Better Athlete Than The Day Before!!!

AND…

Happy Birthday Michelle… AKA… “Lilly”!!!

Image may contain: 2 people, including Larry Michelle Avalos, people smiling, people standing and outdoor
Another One Of “Quiet Lil’ Beasts”!!!

 

If You’re A 5AMer… You Know Who She Is!!!

If You’re Not A 5AMer… Stop By The Early Bird Class Sometime & Meet Her Cause That’s The Only Time You’ll See Her!!!

Up Bright & Early Quietly Killin’ The MetCons & Throwin’ Around Some Big Weight For A Lady Her Size!!!

So Proud To See Your Transformation… Both Physically and Mentally… You’re One Tough Lady!!!

Very Happy To Have You & Larry Part Of The RainCross Family!!!

Image may contain: 2 people, including Larry Michelle Avalos, people smiling, people standing, ocean, outdoor and water

 

Ok…

For Our OGs… And A Good Read For Our Newbies..

***The 1st Few Weeks Were Rough…

Like… SCARY ROUGH!!!

Adding 15lbs… 10lbs… 5lbs… To Whatever You “Had” To Lift The Week Before?!?!

THAT’S JUST CRAZY!!!

But You Did It… Week By Week…

Some Weeks… Brought Some Frustration & Tears…

Other Weeks… BROUGHT SOME OUT OF THE BLUE PR’s!!!***

Every “Huddle Up”… I Would Make Sure I Would Tell All Of You…

“As Far As Adding Weight… Listen To Your Body!!!”

That Didn’t Mean That Just Because You Didn’t “Feel” Like Lifting Heavy That You Should Go Light That Day…

That Meant That If The Week Had You’re Body Beaten Up… Then Maybe Don’t Go So Heavy… Or Maybe Even Drop Down In Weight…

There Were Weeks When “Heavy” Deadlifts Were Performed @ The End Of The Week… After Heavy Squats & Presses… And Nasty MetCons… And Your Body Was So Beaten Up That You Couldn’t Even Lift Your “Safe Starting Point” Weight…

Then The Next Week… “Heavy” Deadlifts Were On A Monday & YOU KILLED IT!!!

You Could Put ANY Lift In The Above Scenario…

“As Far As Adding Weight… Listen To Your Body…”

Your Body… Not Your Mind!!!

Another Thing… An Important Thing… FORM!!!

Maybe… You Started Off Too Heavy To Establish Your “Safe Starting Point” & Adding Weight Every Week Just Wasn’t Happening… Real Quick!!!

That’s Fine… We Stopped Adding Weight!!! Or Even Had To Drop Weight…

Either Way… You’re Still Getting Great Work Done!!!

And For Others…

“As Far As Adding Weight… Listen To Your Body…”

AND YOU DID AND THEN OUT OF NO WHERE… BOOM!!! PR!!!

I Love “Outta The Blue” PRs!!!

Having A Shitty Day @ Work/School/Life???

Hit A PR…

BEST DAY EVER!!!

“As An Athlete… Sometimes… Going Back To The Basics Is Just What You Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And As A Coach… Sometimes… Bringing Your Athletes Back To The Basics AND Giving Them Some “New” Training Concepts Is Exactly What They Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…”

‘Nuff Said…

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

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something… AND STAY HYDRATED!!!

Or…

Stay In & Binge Watch The 2018 CrossFit Games!!!

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

3…2…1….GO!!!

Mando

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8.4.2018 WOD & Scores…

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