Archive for the ‘Uncategorized’ Category

Gettin’ Heavy Real Quick For Real…

We’re Skipping 65% Week For Deadlifts…

Goin’ From 60% Straight To 70%!!!

Take Care Of Your Back…

ALSO…

This Saturday’s GRID WOD Is Still On… BUT…

I’m Changing It From 10AM To 9AM… Sorry Ladies & Gents… I Have A Family Christmas Party To Attend…

As Always… Sign Up & Please Be There 15 Mins… 8:45AM…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlifts… “Single & Controlled… Using 70% of your 1 Rep Max…***

***Box Jumps… Rx’d: M-24″/F-20″…***

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

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

For Time:

750 Meter Row

5 “Single & Controlled” Deadlifts

10 Box Jumps

20 KettleBell High Pulls

30 Sit Ups

500 Meter Row

5 “Single & Controlled” Deadlifts

20 Box Jumps

30 KB High Pulls

40 Sit Ups

250 Meter Row

5 “Single & Controlled” Deadlifts

30 Box Jumps

40 KB High Pulls

50 Sit Ups… TIME!!!

3…2…1..GO!!!

Mando

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“Remember December…”

12.12.2017 WOD & Scores…

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Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon…

Thursday… MainSite WOD…

Friday… Competition WOD…

Saturday… 10AM GRID

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

“More Practice…”

Posted: December 12, 2017 in Uncategorized

Check Out Our RCCF Athletes Post Christmas Party WODs!!!

Melissa… Coach Ivan… Luis… Antonio… & RYAN…

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Crazy Animals…

On To Tuesday…

Yep…

More Practice…

Unless Your Coach Tells You To Put Weight On Your Bar (If Your Coach Even Let’s You Move Up To A Bar From A PVC Pipe…) DON’T!!!

We’re Pretty Much Finding A Good Weight For You To Use For MetCon…

The Snatch Is Hard…

So Many Things Going On In Such A Quick Amount Of Time…

Practice… Practice!!! PRACTICE!!!

ALRIGHT… HERE WE GO!!!

Skill Work…

12 Mins of:

Hang Power Snatch Practice

***Rest 3 Mins… @ The 15 Min Mark…***

***Double Unders… Rx’d: M&F… MOD: Coaches Choice…***

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***

***Hang Power Snatch… Rx’d: M-95lbs/F-65lbs… Or Use Whatever You Used Last Week…***

MetCon…

For Time:

50 Double Unders

15 Wall Ball Shots

10 Hang Power Snatches

15 Wall Ball Shots

9 Hang Power Snatches

15 Wall Ball Shots

8 Hang Power Snatches

15 Wall Ball Shots

7 Hang Power Snatches

15 Wall Ball Shots

6 Hang Power Snatches

***50 Double Unders***

15 Wall Ball Shots

5 Hang Power Snatches

15 Wall Ball Shots

4 Hang Power Snatches

15 Wall Ball Shots

3 Hang Power Snatches

15 Wall Ball Shots

2 Hang Power Snatches

15 Wall Ball Shots

1 Hang Power Snatch

50 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.11.2017 WOD & Scores…

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Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Snatch Work… MetCon…

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon…

Thursday… MainSite WOD…

Friday… Competition WOD…

Saturday… 10AM GRID

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

“Gettin’ Heavy Real Quick…”

Posted: December 11, 2017 in Uncategorized

It’s Gonna Get Heavy Real Quick Ladies & Gents…

I’m Trying To Squeeze In A Mini Strength Cycle Within Just A Few Weeks…

Last Week Went Smooth…

On To Week 2 Of “Remember December…”

Don’t Let The Holiday Season Ruin What You Worked So Hard For All Year Long…

The Only Days That RC CrossFit Will Be Closed (Except Sundays) Will Be Christmas Day & New Year’s Day… Both Mondays…

Other Than That… Coaches Will Be @ The Box…

Will You?

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins:

5 Push Presses @ 70% of your 2 Rep Max Push Press

***Straight Into…***

Every Min On the Min x 3 Mins:

3 Push Jerks @ 75% of your 2 Rep Max Push Jerk

***Straight Into…***

Every Min On the Min x 3 Mins:

5 Back Squats @ 70% of your 2 Rep Max Back Squat

***Straight Into…***

Every Min On the Min x 3 Mins:

3 Back Squats @ 75% of your 2 Rep Max Back Squat

***Rest 3 Mins… Bring Your Barbell To The Ground… Clock Re-Starts @ The 15 Min Mark…***

MetCon… 

4 Min Max Calorie Row…

@ The 4 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

15 Push Ups

10 Air Squats…

@ The 9 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

10 Power Push Ups

10 Jumping Air Squats… 

@ The 14 Min Mark… Straight Into A 100 Meter SPINT!!! Rest The Remainder Of The Min…

***Then…***

As Many Rounds As Possible In 4 Mins:

5 Clapping Push Ups

10 Burpees Over Barbell…

19 Min Mark… Straight Into A 100 Meter SPINT… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

Monday… Squat/Press Work… MetCon…

Tuesday… Hang Snatch Work… MetCon…

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon…

Thursday… MainSite WOD…

Friday… Competition WOD…

Saturday… 10AM GRID

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

“Active Rest/Recover…”

Posted: December 10, 2017 in Uncategorized

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Thank You To Antonio, Luis & Juanito For Hosting RC CrossFit’s Annual Christmas Party!!!

I Hope Everyone Had A Great Time…

Now Get Some Water In Your Life!!!

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!! Or… RECOVER!!!

3…2…1…GO!!!

Mando

“Remember December…”

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12.9.2017 WOD & Scores…

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It’s Party Time!!!

First… Business As Usual In The Morning… 10AM GRID WOD…

Then Get Some Rest…

For Some Of You… Get Ready For Another WOD(s) @ The Party…

Then Get All Dolled Up…

And Get Ready To Party Saturday Night…

Great Food… Great Drinks… Great Company…

Party Hard… But Be Smart & Safe!!!

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Soooo…
You Know All That Stuff I Said These Past 2 Days About The Holiday Season & All The Crazy Parties Going On…
Well… Get Ready To Add Another One To Your Busy Schedule…
This Saturday, December 9th, We Will Be Having RC CrossFit’s Annual Christmas Party Hosted By Our Own Local Beast, Antonio!!!
This Saturday, From 6PM-730PM, Antonio Will Be Hosting A “WOD Party” @ His House…
If You’ve Never Been… Trust Me… There’s Plenty Of Equipment There To Come Up With Some Awesomeness…
At 730PM… The Real Party Begins!!!
Food Will Be PotLuck Style…
Bring Your Favorite Drink Of Choice…
Attire Will Be Whatever You Want…
Work Out Clothes… Pajamas… Ugly Sweaters… Your Daily Get Up… Or Get All Dolled Up!!!
There Will Also Be A White Elephant Gift Exchange ($30.00-$35.00)!!!
Party Will Go On Until ?!?!?!?
Address Is 1385 Haddington Dr. Riverside, CA 92507…
Please Sign Up On The WhiteBoard If You Plan On Coming… If You Plan On Pitching In For The PotLuck… And/Or If You Plan On Participating In The White Elephant Gift Exchange…
Hope To See Everyone OUT Of The Box & Just Let Loose & Have Fun!!!
Any Other Questions… Please Get With Antonio, Ivan Or Myself…
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ALRIGHT… HERE WE GO!!!

10AM: GRID WOD

Party WODs: 6PM-7:30PM

RCCF Christmas Party: 7:30PM Until ?!?!?!

3…2…1…GO!!!

Mando

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“Remember December…”

12.8.2017 WOD & Scores…

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“Sound Familiar!?!?!”

Posted: December 8, 2017 in Uncategorized
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Soooo…
You Know All That Stuff I Said These Past 2 Days About The Holiday Season & All The Crazy Parties Going On…
Well… Get Ready To Add Another One To Your Busy Schedule…
This Saturday, December 9th, We Will Be Having RC CrossFit’s Annual Christmas Party Hosted By Our Own Local Beast, Antonio!!!
This Saturday, From 6PM-730PM, Antonio Will Be Hosting A “WOD Party” @ His House…
If You’ve Never Been… Trust Me… There’s Plenty Of Equipment There To Come Up With Some Awesomeness…
At 730PM… The Real Party Begins!!!
Food Will Be PotLuck Style…
Bring Your Favorite Drink Of Choice…
Attire Will Be Whatever You Want…
Work Out Clothes… Pajamas… Ugly Sweaters… Your Daily Get Up… Or Get All Dolled Up!!!
There Will Also Be A White Elephant Gift Exchange ($30.00-$35.00)!!!
Party Will Go On Until ?!?!?!?
Address Is 1385 Haddington Dr. Riverside, CA 92507…
Please Sign Up On The WhiteBoard If You Plan On Coming… If You Plan On Pitching In For The PotLuck… And/Or If You Plan On Participating In The White Elephant Gift Exchange…
Hope To See Everyone OUT Of The Box & Just Let Loose & Have Fun!!!
Any Other Questions… Please Get With Antonio, Ivan Or Myself…
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 Ok… On To Friday…
“Sound Familiar?!?!”
Exactly Like Last Friday… Except We’re Trading Out Burpees For Sit Ups… Easy Right?!?!
Use The Same Weight You Used Last Friday…
And Just Like Last Friday… TIME CAP!!!
20 Min Time Cap!!! Not 25 Mins.. 20 Mins… YOU GOTTA MOVE!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day???

MetCon…

***Double Unders… Rx’d: M&F… MOD: 150 Singles…***

***Barbell… Rx’d: M-135lbs/F-95lbs… YOU CAN USE THE RACK!!!***

***MODs: Go Lighter In Weight… Or… Cut The Burpees In Half… OR… BOTH!!!***

***ADV… M&F: GHD Sit Ups… Same Time Cap…***

20 Min Time Cap… You Gotta Move!!!

For Time:

50 Double Unders

50 AbMat Sit Ups

39 Deadlifts + 1 Power Clean & Rack It!!! 

40 AbMat Sit Ups

15 Back Squats + 15 Front Squats

30 AbMat Sit Ups

10 Push Presses + 10 Push Jerks

20 AbMat Sit Ups

10 Thrusters

10 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.7.2017 WOD & Scores…

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The Whole Week…

Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Power Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 60% of your 1 Rep Max In The MetCon… Done!!!

Thursday… Pearl Harbor Memorial WOD… Done!!!

Friday… MetCon…

Saturday… GRID WOD…

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

“Pearl Harbor…”

Posted: December 7, 2017 in Uncategorized

Flag’s At Half Mast In Honor Of My Great Grandpa Joe & All The Military Men & Woman Who Fought & Survived… And Those Who Fought & Lost Their Lives… On A Day That Will Forever Live In Infamy… The Attack On Pearl Harbor…

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 “Pearl Harbor WOD”

ALRIGHT… HERE WE GO!!!

***For The KB Farmer’s Carries…***

ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…

You Will Have 2 KBs… 1 In Each Hand… You Will Start @ The Front Island… Carry Them To The Far Island… Leave Them There… That’s 1 Rep… Then Run Back To The Front Island… Then Back To The Far Island… Pick Up The KBs… Carry Them To The Front Island… Leave Them There… That’s 2 Reps…  Then Run Back To The Far Island… Then Back To The Front Island… Pick Up The KBs… Carry Them To The Front Island… Leave Them There… That’s 3 Reps… Every Time You Set The KettleBells Down In There Appropriate Destination… That’s 1 Rep… The “Runs” Do Not Count As Reps…

***For The Clean & Jerks + “STOH” + Back Squat Complex…***

ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…

This Can Be A Power Clean OR “Squat” Clean… The “Shoulder To OverHead” Can Be A Strict Press/Push Press/Push Jerk OR Split Jerk… BE CAREFUL As You Lower The Barbell To Your Back… And BE CAREFUL As You Drop The Bar Off Of Your Back… ***FOR SOME OF YOU…WE WILL HAVE TO RACK THE BAR FOR EVERY REP…***

***For The Chest To Bar Pull Ups… ***

ADV/Rx’d/Sx’d… You Either Got ‘EM Or You Don’t… Grab A Band If You Need One…

***For The Hand Release KettleBell Swings… ***

Same Weight As The Farmer’s Carries…

***For The Alternating Super-Mans…***

We’ll Show You What Those Are During The Huddle Up…

“Pearl Harbor…”

For Time:

12 KettleBell Farmer’s Carries (Simulates Moving Ammo)

7 Power Clean + “STOH” and Back Squat Complex (Simulates Having To Pick Up & Carrying A Wounded Man While Taking Fire)

19 Chest To Bar Pull Ups (Simulates Pulling Yourself Out Of The Water)

41 Hand Release KettleBell Swings (Simulates Tossing Up Ammo To The Man Above You)

500 Meter Row (Simulates Rowing To Shore)

Every 2 Mins… (The Rank Of My Great Grandpa Joe Romero: E-2)

You Must Perform 6 (3 Each Arm) Alternating Arm SuperMans (Simulates Swimming To Shore…)

My Great Grandpa Joe ROMERO  (6 Letters) Was Enlisted In The United States Army & Made It Home Through Pearl Harbor…These Will Be Done During The KettleBell Farmer’s Carries…  The Power Clean + “STOH” and Back Squats… The Chest To Bar Pull Ups & The Hand Release KBS… Once You Finish The Hand Release KBS, No More SuperMans… Just Finish The Row… TIME!!!

Be Safe… BUT… Challenge Yourself… Go Heavier Than Usual… Move Faster Than Usual…. The Men and Women Who Fought… Who Died That Day… They Didn’t Have A Choice Of Going ADV/Rx’d/Sx’d Or MODified… They Had To Lift What/Who They Had To Lift. They Had To Run & Swim As Hard & As Fast As They Could…

3…2…1…GO!!!

Mando

“Remember December…”

“Yesterday, December 7th, 1941… A date which will live in infamy… The United States of America was suddenly and deliberately attacked by Naval and Air Forces of the Empire of Japan…

I ask that the Congress declare that since the unprovoked and dastardly attack by Japan on Sunday, December 7th, a state of war has existed between the United States and the Japanese Empire…”

President Franklin D. Roosevelt

12.6.2017 WOD & Scores…

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The Whole Week…

Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Power Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 60% of your 1 Rep Max In The MetCon… Done!!!

Thursday… Pearl Harbor Memorial WOD…

Friday… MetCon…

Saturday… GRID WOD…

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

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Soooo…
You Know All That Stuff I Said These Past 2 Days About The Holiday Season & All The Crazy Parties Going On…
Well… Get Ready To Add Another One To Your Busy Schedule…
This Saturday, December 9th, We Will Be Having RC CrossFit’s Annual Christmas Party Hosted By Our Own Local Beast, Antonio!!!
This Saturday, From 6PM-730PM, Antonio Will Be Hosting A “WOD Party” @ His House…
If You’ve Never Been… Trust Me… There’s Plenty Of Equipment There To Come Up With Some Awesomeness…
At 730PM… The Real Party Begins!!!
Food Will Be PotLuck Style…
Bring Your Favorite Drink Of Choice…
Attire Will Be Whatever You Want…
Work Out Clothes… Pajamas… Ugly Sweaters… Your Daily Get Up… Or Get All Dolled Up!!!
There Will Also Be A White Elephant Gift Exchange ($30.00-$35.00)!!!
Party Will Go On Until ?!?!?!?
Address Is 1385 Haddington Dr. Riverside, CA 92507…
Please Sign Up On The WhiteBoard If You Plan On Coming… If You Plan On Pitching In For The PotLuck… And/Or If You Plan On Participating In The White Elephant Gift Exchange…
Hope To See Everyone OUT Of The Box & Just Let Loose & Have Fun!!!
Any Other Questions… Please Get With Antonio, Ivan Or Myself…
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