Archive for the ‘Uncategorized’ Category

“Need Any Help???”

Posted: June 21, 2018 in Uncategorized

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I’ve Been Asked That A Lot These Past Few Days/Weeks…

“Need Any Help For This Weekend???”

First… We Truly Appreciate You Ladies & Gents Asking To Help Out…

Second… Yes We Do!!!

Friday Night… I Want To Wipe Down EVERYTHING!!!

The Pull Up Rig… Rowers… GHD Machines… KettleBells… Boxes (At Least The Top Ones…) The MedBall Rack… The BarBell Stands… The BarBells… The BarStools/Table… The Windows… And… I Don’t Know What Else… But I’m Sure I’ll Think Of Something…

We Want To Scrub The Hell Out Of The Black/Green Rubber Flooring To Try To Get Rid Of All The “Chalk Hands”…

Also… We Want To Do Some Last Minute Paint Touch Ups…

No Heavy Lifting… Just Cleaning…

That’s Friday Night…

As Far As Saturday… We’ll Need… YOU!!!

Well… We’ll Need Some Judges For The On-Going WODs & The Scheduled WODs…

We Need You There To Represent For RainCross Strength & Conditioning… And I’m Not Even Talking About The WODs…

I’m Just Talking About Showing Everyone What A Strong Community We Have @ The Station!!!

I’m Sure We’ll Have Little Jobs Come Up Here & There We’ll Ask Some Of You For Help With…

But Honestly… It’s Just A Day To Kick Back… Relax… & Enjoy What WE Have Built!!!

RainCross Strong!!!

***Added This Last Minute… Shirts Should Be In Thursday Afternoon!!!*** They Will Be $15.00… Not $20.00… We Ordered 1 “RainCross Original” Shirt For Each Of You & We Got The Size You Wrote Down On The Waiver… We Also Will Have Extra Shirts For Sale… Same Print Without The “Original” On The Front… Just “RainCross”… The Back/1 Sleeve Are The Same… Those Shirts Will Be $20.00… You Can Pay Cash Or We Can Charge Your Card… Can’t Wait!!! Thank You Drea!!!***

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ALRIGHT… HERE WE GO!!!

***Box Jumps… Rx’d: M-24″/F-20″…***

***Pull Ups… Rx’d: M&F… MOD: “Heavier Than Usual” KettleBell High Pulls….***

30 Min TIME CAP!!!

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50 Box Jumps

20 Pull Ups

40 Push Ups

60 Air Squats

100 Meter Run

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40 Box Jumps

15 Pull Ups

30 Push Ups

45 Air Squats

200 Meter Run

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30 Box Jumps

10 Pull Ups

20 Push Ups

30 Air Squats

300 Meter Run

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20 Box Jumps

5 Pull Ups

10 Push Ups

15 Air Squats

400 Meter Run

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10 Box Jumps… TIME!!!

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3…2…1…GO!!!

Mando

 

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6.20.2018 WOD & Scores…

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But 1st…

Huge Classes On Monday &Tuesday!!!

And That’s What I Like To See!!!

Hoping To Keep It That Way…

Can’t Wait To See Each Class Grow & Grow As The Station Grows & Grows!!!

Remember How You Loaded Up Your Barbell… You’re Going To See Something Like That On Wednesday!!!

***NO 10AM Class This Friday!!!***

2nd…

Happy Birthday StrawBerry!!!

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I Don’t Get To Coach You As Much As I’d Like… But When I Do… YOU KICK ASS!!!

Wish We Could Train Every Day… But I Know You’re Out There Keepin’ The Streets Safe!!!

Happy Birthday & Stay Safe…

Alright…

“In The Middle Of The Freeway…”
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Imagine Being In One Of Monday Classes…

Think About It…

Whether You Drive A Car… A Truck… A Jeep… A Motorcycle… Whatever…

Would You Ever Change Your Tire In The Middle Of A Busy Freeway?!?!

I Mean… Not On The Side Of The Freeway… IN THE MIDDLE OF THE FREEWAY!!!

How About Change Your Oil?!?!

Cars.. Trucks… Semi’s Flying By You While You’re Changing Out That Broken Head Or Tail Light…

Would You Wash Your Vehicle In The Middle Of The Freeway?!?!

Would You Stop In The Middle Of The Freeway To Check Your Tire Pressure?!?!

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What The Hell Is Coach Getting At?!?!

We Have A Spot In The Station Designated To “Change Your Body’s Oil”… To “Fix Your Body’s Broken Head Or Tail Light… To “Wash/Clean Up Your Body”… To “Check Your Body’s Tire Pressure”…

The MOBility/Lounge Area…

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Do It There!!!

Don’t Bring A Foam Roller Onto The Work Out Floor & Have A Full On Roll Out Session While The Freakin’ Class Is Going On The Bars Dropping Everywhere & Other Athletes Running Around Doing Crazy Things!!! There’s A Place For That…

It’s Literally Called The MOBility/Lounge Area… Do It There!!!

Before & After A Class… Do It Wherever You Want… But Once The Huddle Up Begins… No Rolling Out On The Work Out Floor!!!

Hell… Even Our Warm Ups Are That Intense Where Someone Could Get Injured…

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For Your Safety & The Safety Of Others… Thanks!!!

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Alright… Have Fun With This One…

For The Deadlifts… Using The Same WEIGHTS That You Used On Monday…

Come In Early To Set Up!!

And…

The KettleBell Thruster Complex:

1 1-Arm KB Thruster + 1 1-Arm KB Thruster + 1 2-Arm KB Thruster = 3 Reps

We’ll Practice… You’ll Get It…

Don’t Over Think It!!!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***BarBell Weights…***

ADV…

M: 205lbs-225lbs-245lbs- 275lbs-305lbs-315lbs

F: 135lbs-155lbs-165lbs- 185lbs-205lbs-225lbs

Rx’d…

M: 155lbs-185lbs-205lbs-225lbs-245lbs-275lbs

F: 105lbs-115lbs-135lbs-155lbs-165lbs-185lbs

Sx’d…

M: 115lbs-135lbs-155lbs-185lbs-205lbs-225lbs

F: 85lbs-95lbs-105lbs-115lbs-135lbs-155lbs

***KettleBells/DumbBells… Pick Your Poison…***

***Chest To Bar Pull Ups… ADV/Rx’d/Sx’d… MOD 1: Chin To Bar Pull Ups… MOD 2: C.C.***

20 Min TIME CAP!!!

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For Time:

Deadlifts: 21-15-9-5-3-1 

KB/DB Thruster Complex: 15-12-9-6-3-1 

Chest To Bar Pull Ups: 12-9-6-3-1-(18 Burpees) 

Confused?!?! You’ll Get It…

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3…2…1…GO!!!

Mando

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6.19.2018 WOD & Scores…

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“Missed It…”

Posted: June 19, 2018 in Uncategorized

Apparently Some Of You Missed This… So Here Ya Go…

First… Danielley & I Didn’t Go Out A Buy This Fancy Expensive New Couch For The Station…  It’s From Our 1st Apartment From 2012… But Still…

***Also… NO 10AM Class On Friday!!! All Other Classes During The Week Are Business As Usual…***

The MOBility/Lounge Area & The “Pre-WOD” Couch…

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Hope Everyone Likes It… But… The Pre-WOD Couch???

 

What Does That Mean?!?!

Exactly What It Says…

This Couch Is For You Ladies & Gents To Lounge Around On BEFORE You Work Out!!! When You’re Nice & Dry!!!

Please… Well… Not Please… DON’T… Sit Or Lay On The Couch In All Your Disgusting/Beautiful Sweat…

Nobody Wants To Go To Sit Down & Hear Or Feel That “Squishy” Sound Or “Damp/Sticky” Wetness From Your Bodily Fluids…

Plenty Of Other Spots Around The Station To Recover From Your WOD Drunkeness!!!

Thanks!!!

Now… Everything Has It’s Place…

If You Read Sunday’s Post… It Talked About Getting To Know The Station…

How Long It Takes To Get There… How Long It Takes To Get To Your Next Destination From The Station… Finding “Your” Spot In The Station… Knowing Where All The Equipment Is…

You Know What’s Even Better Than Knowing Where All The Equipment Is???

Knowing Where To PUT YOUR EQUIPMENT BACK!!!

It’s Pretty Freakin’ Simple… I’m Pretty Sure We Learned This As Kids…

Put Your Equipment Back Where You Found It…

***Now… Don’t Be A SmartAss… If You “Found” It Somewhere You Know It’s Not Supposed To Be… Please Put It Back In It’s Right Place… Thank You…***

Here’s A Quick Run Down Of What We’ll Be Doing This Week…

I’ll Skip Monday… Because You’ll See It Below…

Tuesday… Running-Jump Rope-KettleBell Swings Using 3 Different Weights… “Heavy-Medium-Light”…

Wednesday… Deadlifts-KettleBell Thrusters-Pull Ups…

Thursday… Box Jumps-“Cindy”- Running…

Friday… Rowing-Burgees-Running…

Saturday… RainCross Strength & Conditioning’s GRAND OPENING!!!

So…

AbMats & Jump Ropes Are On The MedBall Rack… Unless You Have Your Own Rope…

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Guess Where They Go Back?!?! You Guessed It!!! Back On The MedBall Rack Or Rope Goes Home With You…

You Really Can’t Mess Up The KettleBells… I JUST FREAKIN’ PAINTED THEM!!!

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Oh… The Boxes… Killing Me With The Boxes…
2 Places For The Boxes…
The 24s & 20s…
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When You Put These Back… HAVE THE NUMBERS FACING OUT!!! Yes… I Know… You Have To Work Just A Little Bit Harder To Turn The Box So The Numbers Are Facing Out… Suck It Up!!! You Just Finished An Ass Kicking/Amazing WOD… I’m Sure You Can Manage To Place Your Box In The Correct Spot Facing The Correct Direction… And Remember… DO NOT STACK MORE THAN 3 BOXES HIGH!!!
And The Small Boxes…
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The Rowers… For Now… This Is Where We’re Keeping The Rowers…
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You Can Always Move Them If They Are In The Way Of Your WOD… Just Please Put Them Back Where You Found Them…
Barbells…
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Haven’t Really Had A Problem With Them… Just Remember… A Lot Of Our RCSC Athletes Have Their Own Barbell… THEY PAID A LOT OF MONEY FOR IT!!! DON’T USE IT UNLESS THEY SAY… NOT ME… YOU CAN USE IT… We Still Have Plenty Of “Gym” Barbells For You To Use… Don’t Like The “Gym” Bars??? That’s Fine… Go Buy Your Own!!!
Plates…
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If You Don’t Know Where The Competition Plates Are/Go Back Then Don’t Touch Them… Bottom Line… If You Have No Idea What I’m Talking About With “Competition Plates”… Then You Have No Business Using Them… Problem Solved… If You Do Use The Competition Plates On A Regular Basis… This Is Where & How They Should Look When You’re Done With Them…
The Other Plates…
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Ready For This???
The Ten Pound Plates Have This Symbol On Them… 10
The Fifteen Pound Plates Have This Symbol On Them… 15
The Twenty-Five Pound Plates Have This Symbol On Them… 25
The Thirty-Five Pound Plates Have This Symbol On Them…35
The Forty-Five Pound Plates Have This Symbol On Them… 45
The Two & Half Pound Change Plates Have This Symbol On Them… 2.5 OR 2 1/2
The 5 Pound Change Plates Have This Symbol On Them… 5
Also… The Bathrooms…
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Danielley & I Will Do Our Best To Keep Up With The Bathrooms… I Think We’ve Been Doing A Pretty Good Job As Far As Keeping Them Clean & Stocked Up On Paper Towels & Toilet Paper…
BUT…
I’m Not Going Stop Class To Get You More Toilet Paper Or Paper Towels If You THINK You Ran Out…
That’s Why We Bought The Ottoman’s…
There’s Plenty Of TP & PTs In There…
It’s Not Like An “Employees Only” Box…
So Don’t Be Shy… Open It Up & Re-Fill Whatever It Is You Finished Off…
We’re Not Saying It’s Your Job To Re-Fill The Bathrooms…
I’m Just Saying I’m Not Stopping Class Because You Don’t Know How To Wipe Your Ass..
Everything Has It’s Place Ladies & Gents…
Keep Our Home Looking Beautiful!!!

 

Monday Was Crazy!!! Remember What You Used For The Deadlifts & How You Loaded Up Your Barbell.. You’ll Be Seeing Something Similar On Wednesday…

THIS ONE… YOU GOTTA MOVE & GET UNCOMFORTABLE!!! 

Stay Strong RCSC…

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ALRIGHT… HERE WE GO!!!

***Double Unders… Rx’d: M&F… MOD: Tripled Singles… Both With A Burpee Progression Penalty…***

***KettleBell Swings… American… Start Off Heavy & Work Your Way Down…***

30 Min TIME CAP!!!

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For Time:

200 Meter Run

75 Double Unders

25 “Heavy” KettleBell Swings

75 Double Unders

200 Meter Run

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500 Meter Row

50 Double Unders

50 “Medium” KettleBell Swings

50 Double Unders

500 Meter Row

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800 Meter Run

25 Double Unders

75 “Light” KettleBell Swings

25 Double Unders

800 Meter Run… TIME!!!

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3…2…1…GO!!!

Mando

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6.18.2018 WOD & Scores…

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That’s What I’m Gonna Call These Past 7 Weeks… Now Coming Into Week 8…

We Didn’t Really Go Through An 8 Week “Strength Cycle”…

But We Did Go/Are Going Through An 8 Week “Getting To Know The Station Cycle”…

“Familiarization Cycle” Sounds Too Fancy… LOL…

Week 1 Was Rough…

“Getting To Know The Station” Is An Understatement…

It Was More Like… “Survival Week”!!!

As The Weeks Went On… Still Kinda In Survival Mode As We Had To Re-Arrange The Station Every Single Sunday…

Still Kind Of “Getting To Know The Station”…

Getting A Feel Of How Long It Takes To Get To The Station From Home… From Work… From School… Or How Long It Takes To Get To Your Home… To Work… To School From The Station…

Some Athletes Had To Re-Arrange Their Schedules… Some… It Worked Out Better For Them… Some… Have The Luxury Of Coming & Going As They Please…

But… The Last Few Weeks…

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A “Familiarization Cycle” Is Really What The Past Few Weeks Have Been About…

 

Getting Familiar With The Set Up Of The Station…

All The Equipment Seems To Have Found It’s Own Home…

Please Ladies & Gents… All WE Ask Is That You Put Everything Back Where You Got It From & Clean… Thanks!!!

She’s Getting Her Final Touch Ups…

MOBility/Lounge Area Is Looking Good…

We’ve Picked Up The Water Cooler Today (Saturday Afternoon!!!)

Washing The Covers For The Couch Tonight (Saturday Night…)

Putting Both In Tomorrow (Sunday…)

Signs Are Ordered…

She’s Come A Long Way & She Is Lookin’ Good!!!

Anyone Remember This?!?!

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Crazy…

Lots Of Sleepless Nights On My End…

But All Worth It…

I Almost Don’t Even Want To Mention The Grand Opening This Saturday Because I Want This Post To Just Celebrate How Far SHE Has Come To This Date… But I Have To…

So Let’s Show Her Off…

 

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Let’s Show Her Off @ The Grand Opening Of RainCross Strength & Conditioning!!!

Nothing’s Really Changed As Far As Saturday’s Schedule…

Danielley & I Will Be @ The Station Super Early…

Party Starts @ 10AM… But If You Want To Come Earlier… Feel Free!!!

Ends @ 2PM… But… Why Stop A Great Time?!?! After Party?!?! 

Everything Between 10AM & 2PM Is Pretty Much The Same…

There Will Be A Taco Guy Serving Food From 12PM Until 2PM…

Also… Snacks & Drinks Will Be Provided… (Feel Free To Bring Your Own Drinks!!!)…

There Will Be Raffles Going On With Some Pretty Amazing Prizes For RainCross Athletes & Your Family & Friends!!!

***And For All You Athletes Who Need That Saturday Sweat Sesh… You’ll Have Plenty To Choose From!!!***

There Will Be On-Going & Scheduled WODs/Events!!!

The On-Going Events… Exactly What It Sounds Like…

These Events Will Be Going On All Day With A Cut Off Time Of 1:00PM…(I’ll Explain Why @ 1:00PM Later…)

Still Nothing Official… But Expect Events Like…

Max Cal Row in 2 Mins…

Max Un-Broken Double Unders… Max Un-Broken Single Unders… 1 Shot!!!

Sled Pushes For Time…

Max Chest To Bar Pull Ups… Chin To Bar Pull Ups… Max Jumping Pull Ups In 30 Secs…

Max Un-Broken Wall Ball Shots…

Just To Name A Few…

We Will Also Have “Scheduled” WODs Going Down For RainCross Athletes & Guests Of ALL Fitness Levels!!!

We Will Have A Sign Up Sheet Set Up For You So You Can Pick Your Heat Time/Division…

WOD 1 Will Begin @ 10:30AM…

WOD 2… 11:30AM…

WOD 3… 12:30PM…

Expect To See Some Running… Rowing… KettleBell Swings… Pull Ups… Burpees… Thrusters… Box Jumps…

Even Some Power Cleans & HandStand Push Ups For Our More Experienced Athletes… “I’m Calling Her “gymNasty Grace”…

Number Of Heats For Each WOD Will Depend On How Many Athletes Sign Up…

ANYONE Can “Compete” In Above WODs & Of Course… There Will Be MODifications For EVERYONE Who Wants To Participate…

The Last Event…

The Last Event Will Go Down @ 1:30PM… (Remember… “On-Going” Events End @ 1PM…) 

Could Be A 1 Rep Max Olympic Lift…

Could Be A Nasty BarBell Complex…

Who Knows?!?!

For This WOD However… I’m Requiring You Talk To Me 1st & I Must Approve If You Will Participate Or Not… I’m Not Going To Throw Someone I Just Met Into A WOD That Requires You To Perform A 1 Rep Max Snatch…

Don’t Feel Like Working Out?!!?!

THAT’S FINE!!! Just Come Out & Cheer On The Other Athletes & Have A Great Time!!!

I Can’t Promise You That Once You See Everyone Working Out… You Won’t Get That Itch To Change Into Your WOD Clothes!!!

Finally… Let’s Show The World Who RainCross Strength & Conditioning Really Is…

And Yes… Finally Prove To Everyone That We Really Do Train @ A Gas Station!!!

And I Love It!!!

Me??? I Just Plan On Having Fun & Celebrating Our New Home!!!

Let’s Have A Great Time Ladies & Gents…

In The Mean Time… It’s Sunday… And This Past Week Was Rough…

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ALRIGHT… HERE WE GO!!!

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

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3…2…1…GO!!!

Mando

 

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6.16.2018 WOD & Scores…

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Pretty Much Sums Up The Week…

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Monday… 45 Hang Power Snatches…

Tuesday… 45 Hang Snatches…

Wednesday… 30 Power Snatches…

Thursday… 30 Snatches…

Friday… 24 Snatch Variations…

Not To Mention… THE WARM UPS!!!

Hands Are Done Son!!!

Saturday Will Be “Easy On The Hands”…

Expect Some… Burpees…Box Jumps… Lunges… KettleBell Swings… Strict Presses… Burpees… Not A Typo… Knees To Elbows OR Toes To Bar OR Hanging Knee Raises… Hollow Rocks… Sit Ups… Push Ups… A Lot Of Pump Runs… And…?!?!

Hit Up Your Favorite WOD Buddy & Come Out & Find Out What I Have In Store For You Ladies & Gents!!!

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sest 23!!!

***Be Sure To Sign Up On ZenPlanner & Be @ The Station By 8:45AM!!!***

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3…2…1… GO!!!

Mando

 

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6.15.2018 WOD & Scores…

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Just A Reminder…

Remember Ladies & Gents…

NO Saturday Sweat Sesh Next Saturday… IT’S OUR GRAND OPENING!!!

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The Grand Opening Of RainCross Strength & Conditioning!!!

FIRST… SORRY… BUT THERE WILL NOT BE A SATURDAY SWEAT SESH THAT MORNING!!!

You’re Going To See This Post Up A Lot Over The Next 2 Weeks…

And I Hope You Just Don’t Scroll Down To The WOD & Forget About It…

I Hope That Everyday You See It… It Reminds You Of How Far You Have Come…

Not Just “The Station”… YOU!!!

Think Back To When You Started With Us As RC CrossFit…

Hell… Think Back To CrossFit Riverside… And For Some Of You… Back In The Day @ L.A. Fitness!!!

Think Back To Which Location You Started With Us As RC CrossFit… We Had 3…

Think Back To Your 1st Day Training @ The Station Under The New Name… RainCross Strength & Conditioning…

Whether You Believe It Or Not… Every Time You Walked Into The Box… Into The Station… Just Like That… You Automatically Got Stronger… Mentally Stronger Right Off The Bat… You Woke Your Ass Up When You Could Have Slept In & Decided To Train… You Drove Straight From Work Or School When You Could’ve Drove Straight Home & Decided To Train… You Might Have Had The Shittiest Day Ever & Just Wanted To Crawl Into A Hole But You Decided To Train… You Might Have Had The Best Day Ever & Thought You Deserved A Rest Day To Treat Yourself Even More But You Decided To Train… Which I Think IS Treating Yourself!!!

You Decided To Walk Into The Box… Now The Station… And Train Your Ass Off!!!

No Matter What “The WhiteBoard” Says @ The End Of Training… You Walk Out Feeling Alive!!! Well… You Might Feel Like You Just Got Your Ass Kicked… But You Feel GOOD…

And You Keep Coming Back… And You Keep Getting Stronger… Every… Single Day…

It’s A Good Feeling…

And It’s A Good Feeling To Share…

I Hope That Every Time You See RCSC’s Grand Opening Post You Share It With Somebody… A Family Member… A Friend… A Co-Worker… The Mailman… The Cashier @ The Grocery Store… Your Barber… Your Hair Stylist… Your Teacher… Your Student… The Person Standing Next To You Wearing A “Fitness Motivation” Shirt & Compression Tights…

Invite Them Down… Let Them See This “Gas Station” That You Talk About…

“I Train @ A Gas Station…” I Know You’ve Said It Before…

And Finally Prove To Them That… Yes… YOU REALLY DO TRAIN @ A GAS STATION!!!

Most Importantly…

Invite Them Down & Let Them See The Amazing Community Of Athletes/Family/Friends We Have @ RainCross Strength & Conditioning…

Who Knows??? Maybe They’ll Want To Be Part Of The RainCross Family!!!

“As One Of The Owners Of The Station… As Coach Of RainCross Strength & Conditioning… My Goal… My Objective… Is Quite Simple… I Want To Build A Community Of Amazing Athletes/Family/Friends Bound Together By Sweat As Thick As Blood…”

Mando

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The Grand Opening Details…

You Know Danielle & I… We’ll Be There Bright & Early Getting All The Last Min Things Done…

But… Grab Your Family & Friends & Bring Them Out To “The Station”!!!

“Official” Time: 10AM-2PM… (Don’t Worry… We’re Not Kicking Everyone Out @ 2PM… It’s A Party!!! Why End An Amazing Time?!?! And I’m Sure There Will Be An “After” Party Going Down Somewhere!!!)

There Will Be Food (Taco Guy!!!)… Snacks… Drinks… (Feel Free To Bring Your Own Drinks!!!)…

There Will Be Raffles Going On With Some Pretty Amazing Prizes For RainCross Athletes & Your Family & Friends!!!

***And For All You Athletes Who Need That Saturday Sweat Sesh… You’ll Have Plenty To Choose From!!!***

There Will Be On-Going & Scheduled WODs/Events!!!

The On-Going Events… Exactly What It Sounds Like…

These Events Will Be Going On All Day With A Cut Off Time Of 1:00PM…(I’ll Explain Why @ 1:00PM Later…)

Nothing Official… But Expect Events Like…

Max Cal Row in 2 Mins…

Max Un-Broken Double Unders… Max Un-Broken Single Unders… 1 Shot!!!

Sled Pushes For Time…

Max Chest To Bar Pull Ups… Chin To Bar Pull Ups… Max Jumping Pull Ups In 30 Secs…

Max Un-Broken Wall Ball Shots…

Just To Name A Few…

We Will Also Have “Scheduled” WODs Going Down For RainCross Athletes & Guests Of ALL Fitness Levels!!!

We Will Have A Sign Up Sheet Set Up For You So You Can Pick Your Heat Time/Division…

WOD 1 Will Begin @ 10:30AM…

WOD 2… 11:30AM…

WOD 3… 12:30PM…

Expect To See Some Running… Rowing… KettleBell Swings… Pull Ups… Burpees… Thrusters… Box Jumps…

Even Some Power Cleans & HandStand Push Ups For Our More Experienced Athletes… “I’m Call Her “gymNasty Grace”…

Number Of Heats For Each WOD Will Depend On How Many Athletes Sign Up…

ANYONE Can “Compete” In Above WODs & Of Course… There Will Be MODifications For EVERYONE Who Wants To Participate…

The Last Event…

The Last Event Will Go Down @ 1:30PM… (Remember… “On-Going” Events End @ 1PM…) 

1 Rep Max “Olympic Lift”!!!

Could Be A Snatch…

Could Be A Clean & Jerk…

Both?!?!

For This WOD However… I’m Requiring You Talk To Me 1st & I Must Approve If You Will Participate Or Not… I’m Not Going To Throw Someone I Just Met Into A WOD That Requires You To Perform A 1 Rep Max Snatch…

Don’t Feel Like Working Out?!!?!

THAT’S FINE!!! Just Come Out & Cheer On The Other Athletes & Have A Great Time!!!

I Can’t Promise You That Once You See Everyone Working Out… You Won’t Get That Itch To Change Into Your WOD Clothes!!!

Finally… Let’s Show The World Who RainCross Strength & Conditioning Really Is…

And Yes… Finally Prove To Everyone That We Really Do Train @ A Gas Station!!!

And I Love It!!!

This Is Just A Quick Post About It…

Honestly… I Have So Many Things Running Through My Mind About This Day…

(After Re-Reading This… I Laughed To Myself Because This Post IS Really Long… Sorry!!!)

And I Don’t Want To Write Up Too Much Too Soon… I’ll Just Keep You Ladies & Gents Daily Up Until Grand Opening Day!!!

I Hope Every… Single… RainCross Athlete Can Make It By That Day… Even Just For A Few Mins… And Spend Some Time With Their RainCross Family!!!

“Happy Birthday Mom!!!”

Posted: June 15, 2018 in Uncategorized

Let’s Just Pretend You’re Not My Mom…

Just Another RainCross Athlete…

“THE 5AM Athlete…”

The Hard Work You Have Put In Over The Years Is Amazing & Inspiring…

No Matter The Work Out… You’re There…

Yes… There May Be Many MODifications… But Hell… Some Of The MODs I Come Up With Are Harder Than The Actual “Rx’d” Movements!!!

You May Give Me Dirty Looks & Cuss Me Out In Your Head… But You Always Get Job Done!!!

And You’re Always There To Encourage & Push Other Athletes Through The Work Out When They Are Struggling… All The Way To The End…

And Words Can’t Even Express How Much You Have Helped Build RainCross Strength & Conditioning!!!

The Amount Of Time & Effort You Put Into Building CrossFit Riverside… RC CrossFit… & Now RainCross Strength & Conditioning Is Incredible…

THIS MOVE WAS ROUGH!!!

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Scratch That… This Move IS Rough!!!

I Never Want To Touch Insulation Again!!!

But No Matter What Work Needed To Be Done… No Matter The Task @ Hand… Whether It Be Performing A Million Burpees… Scraping Off Flooring… Running 400 Meters… Painting Walls… Rowing XX00 Meters… Grabbing The Demo Crew Lunch… Bear Crawls… Baking A Cake… Etc. Etc… All I Have To Do Is Ask… And It’s Done…

As Your Coach… Couldn’t Ask For A Better Athlete To Train…

As Your Son…

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“Mom… I Can’t Even Begin To Think How Scared You Were In 1983 When You Found Out You Were Pregnant With Me… I Can’t Even Begin To Think How Scared You Were When I Popped Out Of You On July 19th, 1984…  I Also Can’t Believe How Strong You Have Been Since Then To This Day… I Was Never The “Perfect” Kid… Hell… I’m Not The “Perfect” Adult… But You Never Gave Up On Me… You Also Raised The Most Beautiful, Smartest & Strongest Little Girl With My “Lil’ Sis” Alicia… Who I Promise To Always Love & Protect… You’ve Struggled & Fought Your Whole Life… Family… Work… And Now RainCross Strength & Conditioning… You’re The “Mom” Of Everyone @ RCSC!!! I Will Never Be The Person You Were/Are… But I’ll Bust My Ass To Come As Close To It As I Can… I Now I Drive You Crazy 90% Of The Time… Especially Recently With This New Adventure Danielle & I Chose To Go On… But I Promise To Stay… STRONG…14…”

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We Love You Mom… Happy Birthday!!!

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Rough Week… Last Day Of Snatchin’ For Awhile…

We’re Gonna Go Through ‘Em All Today… With Some Burpees… And…

A Lil’ Run…

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ALRIGHT… HERE WE GO!!!

***BarBell Weights…***

Use Thursday’s Weight…

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Strength/MetCon…

For Time:

9 Hang Power Snatches

9 Burpees

7 Power Snatches

7 Burpees

5 Hang Snatches

5 Burpees

3 Snatches

3 Burpees…

3K RUN… TIME!!!

“Say What?!?! Where The Heck Is That?!?!” Said Everyone Reading This…

Check Out RainCross Strength & Conditioning On FaceBook Or My Personal FaceBook Page For The Run Route Video…

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3…2…1… GO!!!

Mando

 

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6.14.2018 WOD & Scores…
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“Not Isabel…”

Posted: June 14, 2018 in Uncategorized

No… We Are Not Performing The Classic CrossFit Girl WOD… “Isabel”…

“CrossFit” Has Turned “Isabel” Into 30 “Any Style Snatch You Want To” For Time…

2 Amazing CrossFit Athletes Throwin’ Down…

Which Means It Could Be 30 … Muscle Snatches…Power Snatches… “Squat” Snatches.. Split Snatches… Or A Mix & Match Up Of All 4…

Well…

Today… We Are Performing 30 “Squat” Snatches…

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ALRIGHT… HERE WE GO!!!

Skill/Strength…

Snatch Work

MetCon… 20 Min TIME CAP!!!

“Not Isabel”

For Time:

30 Snatches… 

Using The Past Days Heaviest Weight If Possible… It Should Scare You…

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3…2…1…GO!!!

Mando

 

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6.13.2018 WOD & Scores…
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