Archive for the ‘Uncategorized’ Category

“Complexes & Penalties…”

Posted: April 24, 2018 in Uncategorized

 

***Last Minute Change… NO 7:30PM CLASS FOR THE REST OF THE WEEK!!!***

Gettin’ Stuff Ready For Next Week While There’s Still Light Outside…

Lots Of Percentages Today…

Lots Of Complexes Today…

Barbell & gymNastic Complexes…

Could Be A Few Penalties…

Hang On Tight!!!

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ALRIGHT… HERE WE GO!!!

WarmUp/Strength…

20 “Un-Broken” Strict Presses @ 10lbs Less Than Your 5 Rep Max

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Strength/MetCon…

***Barbell… Based Off Your 5 Rep Max Push Jerk… Weight Goes DOWN Every Round… 3 Deadlift Penalty For Breaking On The “STOHs”…***

***Pull Up +Toes To Bar… ADV/Rx’d/Sx’d: M&F… MOD: C.C.***

***Hanging Knee Raises… ADV/Rx’d/Sx’d: M&F… MOD: C.C… All With A 3 Burpee Penalty For Breaking Before 15 Reps…***

 25 Min TIME CAP!!!

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For Time:

1 Power Clean + 1 Jerk @ Your 5 Rep Max

1 Pull Up + 1 Toes To Bar

15 Hanging Knee Raises

100 Meter Run

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1 Power Clean + 2 Jerks @ 95% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 2

15 Hanging Knee Raises

200 Meter Run

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1 Power Clean + 3 Jerks @ 90% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 3

15 Hanging Knee Raises

300 Meter Run

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1 Power Clean + 4 Jerks @ 85% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 4

15 Hanging Knee Raises

400 Meter Run

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1 Power Clean + 5 Jerks @ 80% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 5

15 Hanging Knee Raises

500 Meter Row (You Only Row Once…)

Then Back Up Starting With 15 Hanging Knee Raises… 1 Pull Up + 1 Toes To Bar x 5… 1 Power Clean + 5 Jerks… 400 Meter Run… Etc… Etc… Etc… 

TIME After 1 Power Clean + 1 Jerk @ Your 5 Rep Max!!!

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3…2…1…GO!!!

Mando

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4.23.2018 WOD & Scores…

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BUSINESS AS USUAL MONDAY-FRIDAY!!! 

Not The Last Day You’ll “Squat” @ RC CrossFit…

But… Last Day You’ll Be Able To Squat With A Barbell Using A Rack For 2 Weeks…

Hopefully Less… Waiting On A (8) Pretty New Toy For You & “The Station” Before We Can Set Up The Pull Up Rig!!!

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ALRIGHT… HERE WE GO!!!

Strength…

3 OverHead Squats @ 80% Of Your 5 Rep Max

3 OverHead Squats @ 85% Of Your 5 Rep Max

3 OverHead Squats @ 90% Of Your 5 Rep Max

3 OverHead Squats @ 95% Of Your 5 Rep Max

3 OverHead Squats @ Your 5 Rep Max

20 “Un-Broken” Back Squats @ 10lbs Less Than Your 5 Rep Max

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MetCon…

This One’s Gonna Hurt!!!

***ADV: M-115lbs/F-75lbs… Rx’d: M-95lbs/F-65lbs… Sx’d: 75lbs/F-55lbs…***

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

14 Min TIME CAP!!! 

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For Time:

21 Hang Snatches

21 Pull Ups

15 Hang Snatches

15 Pull Ups

9 Hang Snatches

9 Pull Ups… TIME!!!

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3…2…1…GO!!!

Mando

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Quick Post This Sunday… Danielle & I Are Busy!!!

First… Your Numbers For This Up Coming Week…

Monday: 80%… 85%… 90%… 95%… & 100% Of Your 5 Rep Max OverHead Squat & 10lbs Less Than Your 5 Rep Max Back Squat

Tuesday: 80%… 85%… 90%… 95%… & 100% Of Your 5 Rep Max Push Jerk & 10lbs Less Than Your 5 Rep Max Strict Press

Wednesday: Olympic Lifting Complex

Thursday: 80%… 85%… 90%… 95%… & 100% Of Your 3 Rep Max Deadlift

Second… THIS UP COMING WEEK & NEXT WEEK!!!

I Told You Ladies & Gents… We’re Not Giving Up On You!!!!

Here’s The Plan Ladies & Gents…

Monday-Thursday This Week… Business As Usual…

This Friday… Last Day @ RC CrossFit… Same “Normal” Hours…

This Saturday & Sunday… Moving/Painting/Cleaning (Not The Fun Kind…) Party… More On That To Come…

Next Monday… April 30th, 2018… 1st Day @ RainCross Strength & Conditioning’s New Home…

“The Station…”

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RainCross Strength & Conditioning

MidWay Center

1355 East Alessandro Blvd. Riverside, CA 92508

“New Hours”… Same Hours… Only Session That Changed Is The 8:10AM Session…

Monday-Friday:

5:00AM… 8:15AM… 10:00AM… 12:15PM… 4:30PM… 5:30PM… 6:30PM… & 7:30PM… (Except On Fridays…)

Saturday:

9AM Saturday Sweat Sesh

Sunday:

?!?!?!

Quick Post Today…. Lots Going On… Danielle & I Will Be In & Out Of “The Station” Today…

Not Really Too Much We/You Can Do Right Now, As Demo Is Still Going On… But If You Want To Stop By & Check It Out… Call Or Text Me To See If We Are There…

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers Then Get Out & Do Something Fun!!! Or Stop By “The Station”…

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3…2…1…GO!!!

Mando

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4.21.2018 WOD & Scores…

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Still Haven’t Tried A GRID WOD?!?!

Well… Come On Out!!!

Last GRID WOD @ RC CrossFit Ladies & Gents…

Let’s Finish It Off Strong…

Hope This WOD Leaves A Lasting Impression & Has You Walking/Crawling Away With Your Head Held High…

I Was Saving This WOD For Next Saturday… But… We’ll Be Closed…

We Gotta Get Our New Home Ready For You Ladies & Gents!!!

Hope Everyone Can Make It Out Saturday Morning…

I Think I OverHead Some People Saying Something About Donuts & Mimosas?!?! Hey… Have At It!!!

…Last Partner WOD @ RCCF…

Finish Strong…

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ALRIGHT… HERE WE GO!!!

***IF YOU SIGN UP FOR THE GRID WOD… SHOW UP FOR THE GRID WOD & BE @ THE BOX BY 8:45AM!!!***

9AM: GRID 16

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3…2…1…GO!!!

Mando

 

 

4.20.2018 WOD & Scores…

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DON’T FORGET GET LADIES & GENTS… THIS SATURDAY IS THE LAST GRID WOD @ RC CrossFit!!! Come Out & Have Some Sweaty Fun!!!

Yes… More Abs… No More Sit Ups Until Next Friday…

Finish Off Strong RCCF…

Happy Friday!!!

‘Nuff Said…

Here’s What Ya Need To Know…

***Double Unders… ADV & Rx’d…MOD: Running In Place Singles… Always 15 Reps With A “Start Back @ ZERO Penalty!!!”***

***Rowing…  Always 12 Calories… First Come First Serve When You Get To The Box… MOD Will Be A 200 Meter Run***

***Barbell Complex… 9 Rep Complex… Starts Off Light… Adding Weight Each Round… Must Be “Un-Broken”… “Start Back @ ZERO Penalty!!!”***

***gymNastic Complex… 6 Rep Complex… ADV/Rx’d & MODs Must Be “Un-Broken”… “Start Back @ ZERO Penalty!!!”***

***GHD Sit Ups… ADV & Rx’d… MOD: Knee Tucks…  Always 30 Reps…***

If You Can… Just For Your Personal Record… Not For The WhiteBoard… See If You Can Record How Long Each Round Took You…

Exercise Not Only Your Body… But Your Mind As Well…

Example Scores…

Mando- Rx’d…  (Rx’d BarBell Complex/ADV gymNastic Complex)

Round 1- 3:28

Round 2- 3:47

Round 3- 4:26

Round 4- 4:15

Round 5- 4:44

Finish Time: 24:44 

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

30 Min Time Cap!!!

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For a Total of 5 Rounds: 

15 Dubbs

12 Cal Row 

9 Rep Barbell Complex Of:

… 5 Deadlifts + 3 Hang Cleans + 1 Shoulder To OverHead… NO THRUSTERS!!!

ADV: Round 1: 115lbs/85lbs… Round 2: 125lbs/90lbs… Round 3: 135lbs/95lbs Round 4: 145lbs/100lbs Round 5: 155lbs/105lbs

Rx’d: Round 1: 95lbs/65lbs… Round 2: 105lbs/75lbs… Round 3: 115lbs/85 Round 4: 125lbs/90lbs Round 5: 135lbs/95lbs

6 Rep gymNastic Complex Of:

ADV: M&F… 3 Chin To Bar Pull Ups + 2 Chest To Bar Pull Ups + 1 Bar Muscle Up…

Rx’d: M&F… 3 Chin To Bar Pull Ups + 2 Chest To Bar Pull Ups + 1 Toes To Bar…

MODs…

6 Chest To Bar Pull Ups

OR… 

6 Chin To Bar Pull Ups

Or… Coaches Choice…

30 GHD Sit Ups… TIME!!!

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3…2…1…GO!!!

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4.19.2018 WOD & Scores…

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“Trouble Signing In???”

Posted: April 19, 2018 in Uncategorized

I Know  A Lot Of You Had Trouble Signing In Wednesday…

If So… Try This Link…

https://raincrossfitness.sites.zenplanner.com

Hope It Works!!!

This Post Was Originally Titled… “CrossFit Abs…”

How ‘Bout Dem Dubbs/Singles?!?!

You Know What Goes Good With 225 “Jump Ropes”?!?!

225 Sit Ups!!!

We Do A Lot… Like… A LOT Of “Abs” @ RCCF…

No… Not For The “6-Pack”…

That’s Just A Bonus….

But To Build Up Your Core Strength…

Your Core Is Involved In…

Well…

Everything!!!

Especially DeadLifting…

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ALRIGHT… HERE WE GO!!!

Warm-Up/Strength…

5 “Single & Controlled” Deadlifts @ 70% Of Your 3 Rep Max

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MetCon…

***Deadlifts… Any Style… Using 75% Of Your 3 Rep Max…***

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

***Sit Ups… Rx’d: M&F-MedBall Sit Ups… Sx’d: AbMat Sit Ups…***

25 Min TIME CAP!!! 

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For Time:

3 Deadlifts

15 American KettleBell Swings

75 Sit Ups

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3 Deadlifts

12 American KettleBell Swings

60 Sit Ups

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3 Deadlifts

9 American KettleBell Swings

45 Sit Ups

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3 Deadlifts

6 American KettleBell Swings

30 Sit Ups

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3 Deadlifts

3 American KettleBell Swings

15 Sit Ups… TIME!!!

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3…2…1…GO!!!

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***ADV: M&F-GHD Sit Ups… YOU GOTTA MOVE TO BEAT THAT TIME CAP!!!***

4.18.2018 WOD & Scores…

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“Simplicity…”

Posted: April 18, 2018 in Uncategorized

Sorry… It’s A Quick Post… But…

We Got The Keys!!!

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Pics… Videos… And Updates To Come Later On This Week…

***Address Is 1355 East Alessandro Blvd. Riverside Ca 92508***

Again… Sorry About The Short/Late Post… We’re Busy…

“Simplicity…”

How Can One Movement Be Some Simple…

Yet Completely F–Kin’ Destroy You?!?!

The MedBall Clean…

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ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins:

5 OverHead Squats @ 70% of your 5 Rep Max

***Add Weight…***

Every Min On the Min x 2 Mins…

3 OverHead Squats 75% of your 5 Rep Max

***Change Out Weight Then…***

5 Min Time Cap…

20 “Un-Broken” Back Squats @ 15lbs Less Than Your 5 Rep Max

***Remember Last Week?!?! Ouch!! 20 “Un-Broken”??? Yes!!! Gotta Fight Through It!!! Once You Start Your 20 Reps… See How Many Reps You Can Squeeze Out “Un-Broken”… Rest As Needed…But Still Hit 20 Reps… Can You Get All 20?!?!***

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MetCon…

***Double Unders… Rx’d: M&F… MOD: Running In Place Singles…***

***MedBall Cleans… Rx’d: M-20lbs/F-14lbs…***

25 Min TIME CAP!!!

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For Time:

100 Meter Run

75 Dubbs

50 MedBall Cleans

200 Meter Run

60 Dubbs

40 MedBall Cleans

300 Meter Run

45 Dubbs

30 MedBall Cleans

300 Meter Run

30 Dubbs

20 MedBall Cleans

200 Meter Run

15 Dubbs

10 MedBall Cleans

100 Meter Run… TIME!!!

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3…2…1…GO!!!

Mando

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4.17.2018 WOD & Scores…

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