Archive for the ‘Uncategorized’ Category

“Last Day Of The Cycle…”

Posted: August 18, 2018 in Uncategorized

Official Last Day Of RCSC’s 1st Legit Strength Training Cycle!!!

Got Any Left?!?!

Come Out To The Saturday Sweat Sesh 30!!!

Expect Some Heavy Thrusters… Some Sled Pushes… Some Farmer’s Carry… Some High Box Jumps… And Some MedBall Runs!!!

Grab Your Partner & Come On Out!!!

Afterwards… We Will Be Going To CrossFit Riverside To Check Out The Granite Games Competition Then Maybe Food/Drinks?!?!

***IF YOU PLAN ON GOING… MAKE SURE TO ROCK YOUR RAINCROSS SHIRT!!! REPRESENT!!!***

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 30…

MODified “31 Heroes”…

***Please Don’t Park Under The Awning Today… Thanks…***

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

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3…2…1…GO!!!

Mando

“Represent RainCross…”

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8.17.2018 WOD & Scores…

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“Earn The Run…”

Posted: August 17, 2018 in Uncategorized

***In Case You Missed The Announcement Wednesday & Thursday… NO 10AM Class Today!!!***

“Earn The Run…”

Nothing Heavy…

All BodyWeight…

Just You… A Rope… A Box… An AbMat… A Pull Up Bar… A Rower…

And Hopefully The Open Road…

Today… You Have To Earn The Run…

For Today’s WOD… You Need To Be Done With The 10 Cal Row Before The 25 Min Mark In Order To Start The Run…

You’ll Either Have 2 Scores… You’re Time After The Row & Total Time After The Run…

Or…

How Far You Got Through The Movements Inside The Station…

Good Luck…

Happy Friday!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

For Time:

100 Double Unders (Singles With A 2 Step Up Penalty…)

50 Box Jumps (M-24″/F-20″…)

80 Air Squats

40 Walking Lunges

60 Strict AbMat Sit Ups

30 Toes To Bar (Hanging Knee Raises Or Toes To Beam…)

40 Push Ups

20 Burpees

20 Pull Ups (MOD: C.C.)

10 Cal Row

.5 Mile Run (800 Meter To Planada Ct.)…TIME!!!

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3…2…1…GO!!!

Mando

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8.16.2018 WOD & Scores…

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“Strength/MetCon…”

Posted: August 16, 2018 in Uncategorized

Back To Normal Today…

Huddle Up…

Warm Up…

Strength…

MetCon…

TIME!!!

Friday… Strength Rest Day… All Body Weight Movements…

Saturday… Saturday Sweat Sesh 30… Partner Hero WOD!!!

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ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest/Safest:

1 Rep Max Clean

MetCon…

***Rx’d: M-135lbsp/F-95lbs…***

15 Min TIME CAP!!!

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For Time:

30 Cleans

30 “Shoulder To OverHeads”… TIME!!!

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3…2…1…GO!!!

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8.15.2018 WOD & Scores…

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“Smaller Jumps…”

Posted: August 15, 2018 in Uncategorized

Strict Press…

Push Press… Maybe An Accidental Push Jerk…

OR…

Bench Press…

Push Press… Maybe An Accidental Push Jerk…

Those Are The Presses For Today…

Don’t Except To Make Big Jumps On Your BarBell Like You Did For The Deadlift & Back Squat…

Smaller Muscles… Smaller Jumps…

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ALRIGHT… HERE WE GO!!!

Warm Up/MetCon…

“Kinda For Time”:

Jump Rope: 25-20-15-10-5…

Burpees: 10-8-6-4-2…

Hollow Rocks: 25-20-15-10-5…

Push Ups: 10-8-6-4-2… TIME!!!

Strength…

You Will Have 25 Mins To Establish Your Heaviest/Safest:

3 Rep Max “Press(es)”…

AND If Time Allows…

1 Rep Max “Press(es)”!!!

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3…2…1…GO!!!

Mando

 

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8.14.2018 WOD & Scores…

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Deadlift… Check!!!

So Far So Good…

Now Onto Back Squats…

I’m Gonna Need Help Spotting…

Especially With The Bigger Classes…

There Will Still Be A Time Cap On The Strength…

So Don’t Wait Around For Me If I’m Spotting Someone… Ask Someone For A Spot…

If You’re Asked To Spot & Don’t Feel Comfortable… THEN DON’T SPOT!!!

Don’t Need 2 Athletes Getting Hurt…

That Being Said…

If I’m Spotting You… I’m Focused On You & The BarBell… I’m Watching To See If You & Your BarBell Are Still Standing Up…

I’m Not Twisting & Turning Or Bending Over Or Breaking My Neck To Make Sure You Go Low Enough…

So Don’t Ask Me… “Was That Low Enough?!?!” Because I’ll Just Shrug My Shoulders & Look @ Somebody Who Actually Saw The Lift…

Don’t Trust Their Judgement?!?!

Ask Someone Else To Spot & I’ll Watch…

AND HAVE A SAFE WORD!!!

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ALRIGHT… HERE WE GO!!!

Warm Up/MetCon…

Jump Rope: 25-20-15-10-5…

Lunges: 10-8-6-4-2… (Each Leg…)

Air Squats: 25-20-15-10-5…

Box Jumps: 10-8-6-4-2…

Strength…

You Will Have 20 Mins To Establish Your Heaviest/Safest:

3 Rep Max Back Squat…

AND If Time Allows…

1 Rep Max Back Squat!!!

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3…2…1…GO!!!

Mando

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8.13.2018 WOD & Scores…

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“Day Of The…”

Posted: August 13, 2018 in Uncategorized

DEADLIFT!!!

‘Nuff Said…

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ALRIGHT… HERE WE GO!!!

Warm Up/MetCon…

Jump Rope: 25-20-15-10-5…

Step Ups: 10-8-6-4-2… (Each Leg…)

AbMat Sit Ups: 25-20-15-10-5…

Russian/American KettleBell Swings: 10-8-6-4-2…

Confused?!?!

1st Round Will Look Like This…

25 Double Unders Or Single Unders…

10 Step Ups Each Leg…

25 AbMat Sit Ups…

10 KettleBell Swings…

Last Round Will Look Like This…

5 Double Unders Or Single Unders…

2 Step Ups Each Leg…

5 AbMat Sit Ups…

2 KettleBell Swings…

Got It?!?! Nope?!?! GOOD!!!

Strength…

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You Will Have 20 Mins To Establish Your Heaviest/Safest:

3 Rep Max Quick “Single & Controlled” Deadlift…

AND If Time Allows…

1 Rep Max “Single & Controlled” Deadlift!!!

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3…2…1…GO!!!

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PR TIME!!!

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Guys… No Heavier Than 45lbs… Ladies… No Heavier Than 35lbs…

A LOT Of “Ab” Work…

A Lot Of “Core” Work…

FORM… FORM! FORM!!!

That Was A Legit Strength Rest Week…

This Week… The Training Wheels Come Off…

For The Newbies… All Those Days/Weeks You Got Pissed Off At Me Because I Wouldn’t Let You Go Heavier…

Well… This Week… We Lift Heavy!!!

As Heavy As You Can As Long As You Maintain Great Form & Technique…

3 Rep Maxes… Maybe Some 1 Rep Maxes!!!

There Will Be A Warm Up/MetCon…

And There Will Be A Time Cap For The Strength…

Why?!?!

Because If I Give You The Entire Class Hour…

As The Weight Gets Heavier… You End Up Staring At The BarBell For Way Too Long Because You Have A Lot Of Time To Think About It & Then It Just F–ks With Your Head!!! It’s True…

Putting A Time Cap On It… There’s No Time To Think… JUST LIFT!!!

Trust Me… We’ve Done This Before & Have Produced A LOT OF PR’s In A Short Amount Of Time!!!

Again… Amazing & Legit Strength Rest Week…

Hopefully… Something I Said Sticks In Your Head… Hopefully… Something We Fixed Remains Fixed!!!

Good Luck… Rest Up… And Enjoy Your Sunday RCSC!!!

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ALRIGHT… HERE WE GO!!!

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

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3…2…1…GO!!!

Mando

 

Old School…

2018…

8.11.2018 WOD & Scores…

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