“The Fittest On Earth…”

Posted: August 6, 2018 in Uncategorized

Another Crazy Year In The Books…

The 2018 CrossFit Fittest People On Earth…

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More On The Games To Come Later This Week… The Good… The Bad… The Ugly… And The What The F–k Was Thats?!?!

As For Now…

Happy Birthday Melissa!!!

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My Sista From Anotha Mista…
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Pretty Sure We Both Know How Proud Of You I Am…

Not Only Your Fitness Journey… But Your Journey Through Life… I’m Very Proud/Honored To Be A Part Of It…

You Are One Very Strong Young Woman… Inside & Out Of The Gym…

Stay Strong & On The Right Path & I Can’t Wait To See What The Future Holds For You!!!

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And Just In Case You Didn’t Read Sunday’s Post…

“Week 15: Strength Rest Week…”

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!!!

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ALRIGHT… HERE WE GO!!!

Skill Work…

Air Squat

Back Squat

Front Squat

OverHead Squat

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

25 Air Squats

25 Strict AbMat Sit Ups

Pump Run

25 Back Squats

25 Strict AbMat Sit Ups

Pump Run

25 Front Squats

25 Strict AbMat Sit Ups

Pump Run

25 OverHead Squats

25 Strict AbMat Sit Ups

Pump Run… “TIME!!!”

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3…2…1….GO!!!

Mando

 

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