Archive for the ‘Uncategorized’ Category

 I’m Just Gonna Leave This Right Here… All Week…

***These Next Few Days Are Gonna Hurt… I’m Expecting To Be Yelled At… Cussed Out… Possibly Punched In The Face A Lot These Next Few Days… Not Only Is It Gonna Hurt… But There COULD Be A Whole Lot Of Running… OR… There Could Be No Running… The Choice Is Yours…***

Today…

For The Strength… We Got Push Presses & Strict Presses… Bench Presses For Some Of You… @ 90% Of Your 3 Rep Maxes…

For The MetCon…

You Need To Watch The Clock!!!

During Each Round… You Need To Accumulate A Total Of 60 Secs On Either The Ring Static Hold Or The Push Up Plank Hold…

You Need To Watch The Clock!!!

Upon “3…2…1…GO!!!” You Will Hop Up Into Some Kind Of Static Hold…

You Need To Watch The Clock!!!

If You Can Hold It The Entire Min… Good To Go!!! No Penalty!!!

You Need To Watch The Clock!!!

If You Can’t… There Will Be A 100 Meter Run Penalty EVERY TIME You Break…

You Need To Watch The Clock Because…

You Still Have To Accumulate The Rest Of The 60 Secs…

You Need To Watch The Clock!!!

So If You Break 30 Secs In… Go For Your Run… But You Still Have 30 Secs To Complete That Round…

You Need To Watch The Clock!!!

If You Break Again 15 Secs In… Go For Your Run… But You Still have 15 Secs To Complete That Round…

You Need To Watch The Clock!!!

Once You Accumulate A Total Of 60 Secs… You Can Move On To The 20 Push Ups… No Penalty On The Push Ups…

Once You Finish 20 Push Ups… That’s 1 Round…

5 Rounds Today…

20 Min Time Cap…

***You’re Score Will Either Be Your Finish Time Or Total Push Ups In 20 Mins…***

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins

3 Strict Press OR Bench Press @ 90% of your 3 Rep Max

Every Min On the Min x 3 Mins

3 Push Press @ 90% of your 3 Rep Max

MetCon... 20 Min TIME CAP!!!

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***Static Hold… ADV: M&F- Ring Static Hold… Rx’d: Push Up Plank…***

For a Total of 5 Rounds:

60 Secs Static Hold

20 Push Ups

***Every Time You Break On The Static Hold… Run 100 Meters…***

3…2…1…GO!!!

Mando

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***Real Quick… For Sale… Still In Bag… I Have 2 Pairs Of Eastbay Men’s VAPOR Compression Shorts & 1 Pair Of Eastbay Men’s VAPOR Compression 3/4 Tights… Too Big For Me… All 3 Are Size Medium… $10.00 For The Shorts… $15.00 For The 3/4 Tights… If You’re Interested… First Come First Serve…***

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2.19.2018 WOD & Scores…

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“90% Week…”

Posted: February 19, 2018 in Uncategorized

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I Know It’s Still A Holiday Weekend… But Business As Usual Today Ladies & Gents…

Not Too Much To Say…

As Far As The Barbell Goes… It’s Gonna Be HEAVY All Freakin’ Week!!!

And Expect To See A LOT… A LOT Of BodyWeight Movements…

Stay Strong RCCF…

On To Week 7…

***I’m Not Sure How Today’s Gonna Turn Out Being The Holiday Weekend For A Lot Of You… Big Classes??? Small Classes??? No Classes??? If We Have “Bigger” Classes… If You Are Performing The WOD “ADV” Or “Rx’d”… You Ladies & Gents Have Priority On The Rowers… Exception If You Have An Injury… If All The Rowers Are Taken… For Today… Sub The 45 Cal Row With An 800 Meter Run… The 30 Cal Row With A 400 Meter Run… And The 18 Cal Row With A 200 Meter Run…

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Hang Power Snatch Practice

***Up To 90% OR MetCon Weight…***

MetCon…

***Pull Ups… ADV: M&F-Chest To Bar… Rx’d: M&F- Chin To Bar… MOD: Coaches Choice…***

For Time: 25 Min TIME CAP!!! 

45 Cal Row

44 Burpees

1 Hang Power Snatch

45 Pull Ups

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30 Cal Row

29 Burpees

1 Hang Power Snatch

30 Pull Ups

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18 Cal Row

17 Burpees

1 Hang Power Snatch

18 Pull Ups… TIME!!!

3…2…1…GO!!!

Mando

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“Week 6 In The Books…”

Posted: February 18, 2018 in Uncategorized

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

If You Thought Last Week Was Heavy…

We Gotta Fight Through 1 More Week…

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This Week’s Gonna Be… Different…

Monday… Heavy Snatches…

Tuesday-Thursday… Heavy Lifts… 3×3 @ 90%!!! Followed By Some… “Different” MetCons…

Friday…

So Here Ya Go… The Whole Week… Kinda…

Monday: Nasty… Nasty Strength/MetCon WOD Using 90% Of Your Heaviest Hang Power Snatch… Total Of 3 Snatches… Some Rowing… Some Burpees… A Lot Of Pull Ups…

Tuesday: 3×3 Push Press & Strict Press Or Bench Press @ 90% Of Your 3 Rep Max… Static Holds & A Lot Of Push Ups In The MetCon…

Wednesday: 3×3 Front Squats & Back Squats @ 90% Of Your 3 Rep Max… Wall Sits & A Lot Of Air Squats In The MetCon…

Thursday: 3×3 “Single & Controlled” Deadlifts @ 90% Of Your 3 Rep Max… Pull Up Bar Hangs & “Some” Pull Ups…

Friday: “Some” Pull Ups… Pistols… Thrusters… HandStand Push Ups…

Saturday… GRID 08!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers Then Get Out & Do Something!!!

3…2…1..GO!!!

Mando

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2.17.2018 WOD & Scores…

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“Just Yo’ Body…”

Posted: February 17, 2018 in Uncategorized

BarBells… DumbBells… KettleBells… They Can Kick Your Butt!!!

Let’s Give The BarBells… The DumbBells… & The KettleBells A Break Today… They Deserve It…

Didn’t Have A Valentine’s Date???

Come Hang Out With These Ladies…

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Be Ready To See The Above Movements… Along With Some Box Jumps… Rowing… Running… & You Gotta Throw Some Burpees In There…

A Late Valentine’s Day Massacre!!!

ALRIGHT… HERE WE GO!!!

9AM: GRID WOD

***Be Sure To Sign Up On Zen Planner & Be @ The Box By 8:45AM… And If You Sign Up… SHOW UP!!!***

3…2…1…GO!!!

Mando

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2.16.2018 WOD & Scores…

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“Only The Dubbs Change…”

Posted: February 16, 2018 in Uncategorized

***FIRST… THIS IS ONLY FOR THE 6:30PM CLASS… “YOU AIN’T GOTS TO GO HOME… BUT YOU CAN’T STAY HERE…” I GOTTA TAKE OFF AS SOON AS YOU LADIES & GENTS ARE DONE WITH TODAY’S WOD & CLEAN UP… I HAVE TO BE IN ONTARIO ASAP!!! THANKS AHEAD OF TIME… EVERYONE ELSE… BUSINESS AS USUAL…***

Alright…

***What Weight To Use?!?! For Today’s WOD… If You Can’t Perform The WOD “Rx’d” As Far As The Barbell Goes… Use Whatever Weight You Used Last Friday OR Use The “Heavy” Weight You  Used During Those “Light-Medium-Heavy” WODs We’ve Been Doing Lately…***

For Today’s WOD… The Only Reps That Change Are On The Double Unders (Singles…)…

Clusters Stay @ 5 Reps…

KettleBell Swings Stay @ 10 Reps…

GHD Sit Ups Stay @ 15 Reps…

Push Ups Stay @ 20 Reps…

Gotta Fight For This One Ladies & Gents…

Good Luck & Have Fun!!!

Clusters…

***Don’t Forget To Come Out Saturday Morning To The GRID 07!!! Be Sure To Sign Up On Zen Planner & Be @ The Box By 8:45AM… If YOU SIGN UP… SHOW UP!!!***

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

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***Double Unders… Rx’d: M&F… MOD: Tripled Singles…***

***Clusters… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs…***

***KettleBell Swings… ADV: M-72lbs/F-53lbs…Rx’d: M-53lbs/F-35lbs…***

***GHD Sit Ups… ADV&Rx’d: M&F… MOD: Hollow Rocks…***

For Time: 25 Min TIME CAP!!! ***Sub 20 Mis Is Do-Able..***

50 Dubbs (150 Singles)

5 Clusters

10 KBS

15 GHD Sit Ups

20 Push Ups

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40 Dubbs (120 Singles)

5 Clusters

10 KBS

15 GHD Sit Ups

20 Push Ups

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30 Dubbs (90 Singles)

5 Clusters

10 KBS

15 GHD Sit Ups

20 Push Ups

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20 Dubbs (60 Singles)

5 Clusters

10 KBS

15 GHD Sit Ups

20 Push Ups

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10 Dubbs (30 Singles)

5 Clusters

10 KBS

15 GHD Sit Ups

20 Push Ups… TIME!!!

3…2…1…GO!!!

Mando

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 2.15.2018 WOD & Scores…
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“SD&R Burpees…”

Posted: February 15, 2018 in Uncategorized

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“What The Hell Are SD&R Burpees?!?!”

Said Almost Everyone Reading This…

We’ve Done Them Before… Different Name… Rolling Burpees… Same S–T!!!

Come In & Find Out!!!

Today…

For The Strength… You’re Either Bench Pressin’ Or Strict Pressin’… EVERYONE Is Push Pressin’…

For The MetCon(s)… We Got 2 Goin’ On Today…

If You’re Bench Pressing For The Strength… You’ll Perform WOD 1…

If You’re Strict Pressing For The Strength… You’ll Perform WOD 2…

ALRIGHT… HERE WE GO!!!

Strength…

***Not A Typo… We’re Doing Push Presses First…***

Every Min On the Min x 3 Mins

3 Push Press @ 85% of your 3 Rep Max

Every Min On the Min x 3 Mins

3 Strict Press OR Bench Press @ 85% of your 3 Rep Max

MetCon… WOD 1…

***Rx’d: M-95lbs/F-65lbs…***

For Time: 15 Min TIME CAP!!! ***Sub 10 Is Do-Able…*** 

21 Bench Press

21 Pull Ups

42 Sit Ups

15 Bench Press

15 Pull Ups

30 Sit Ups

9 Bench Press

9 Pull Ups

18 Sit Ups

5 Bench Press

5 Pull Ups

10 Sit Ups… TIME!!!

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MetCon… WOD 2…

For Time: 15 Min TIME CAP!!!

21 “Stop, Drop & Roll” Burpees

21 Pull Ups

42 Sit Ups

15 SD&R Burpees

15 Pull Ups

30 Sit Ups

9 SD&R Burpees

9 Pull Ups

18 Sit Ups

5 SD&R Burpees

5 Pull Ups

10 Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

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2.14.2018 WOD & Scores…

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Happy Valentine’s Day!!! Don’t Worry… No Jump Rope In The MetCon!!! 

Today… Heavy Squats For The Strength… NO Squats For The MetCon!!!

But Cha Got 100 Push Ups To Get Through…

You’re Welcome…

“DB Reverse Curls vs. DB Hang Power Cleans…”

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Study Up…

These Are Reverse DB Curls… Look How Happy She Is?!?!

These Are DB Hang Power Cleans…

And These Are DB Hang Power Clean & “STOHs”…

Know The Difference!!!

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins

3 Front Squats @ 85% of your 3 Rep Max

Every Min On the Min x 3 Mins

3 Back Squats @ 85% of your 3 Rep Max

MetCon…

***FORGOT TO TAKE A PIC… BUT… PLEASE PUT THE DBs BACK EXACTLY WHERE YOU GOT THEM!!! KEEP ‘EM PRETTY!!!***

***Rx’d: M-35lbs/F-20lbs… Go Heavier If You Want…***

For Time: 15 Min TIME CAP!!!

30 Push Ups

15 DB Hang Power Cleans

20 Push Ups

15 DB Hang Power Cleans

10 Push Ups

15 DB Hang Power Cleans

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20 Push Ups

15 DB Shoulder To OverHeads

10 Push Ups

15 DB STOHs

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10 Push Ups

15 DB Hang Power Clean & “STOHs”… TIME!!!

3…2…1…GO!!!

Mando

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2.13.2018 WOD & Scores…

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