Archive for the ‘Uncategorized’ Category

“Push Jerk…”

Posted: October 18, 2017 in Uncategorized

The Push Jerk…

Old School…

New School…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish A 3 Rep Max Push Jerk…

Rest For 3 Mins…

MetCon… 

Meet Matt Chan…

***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: 90 Singles… Both With A 3 Burpee Penalty…***

***Push Jerks… ADV: M-185lbs/F-115… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs… NO RACKS!!! Barbell Starts From The Ground!!!***

***Ring Dips… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

***Rope Climbs… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

For Time:

30 Double Unders

*********************************

300 Meter Run

15 Push Jerks

15 Ring Dips

3 Rope Climbs

*********************************

200 Meter Run

10 Push Jerks

10 Ring Dips

2 Rope Climbs

*********************************

100 Meter Run

5 Push Jerks

5 Ring Dips

1 Rope Climb

*********************************

30 Double Unders… TIME!!!

3…2…1…GO!!!

Mando

Related image

10.18.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.
Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Deadlift… Done!
Tuesday: Olympic Lifting Complex… Done!
Wednesday: Push Jerk
Thursday: Back Squat
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

“Hang Power Snatch…”

Posted: October 17, 2017 in Uncategorized

There Are 2 Olympic Lifts…

The Snatch… & The Clean & Jerk…

We’re Getting There… Baby Steps…

Last Week… For Our Olympic Lifts… We Performed Hang Power Cleans & Front Squats…

This Week… We’re Moving To Hang Power Snatches…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish Your Heaviest:

2 Rep Max Hang Power Snatch

NO PRESS OUTS!!!

Rest For 3 Mins…

You Can Only Perform The First MetCon “Rx’d”… If You Cannot… You Will Perform The Second Metcon… In The End… It’s The Coaches Choice…

MetCon…

***Rx’d: M-135lbs/F-95lbs…***

***These Can Be Hang Muscle… Power… Or Squat Snatches…***

“Isabel…”

For Time:

30 “Snatches”

***Can You Snatch That Weight Once Or Twice Or Three Times??? Maybe… But Can You Do Snatch That Weight 30 Times Fast & Correctly?!?!

*************************************

Or… Most Of Us…

*************************************

MetCon…

***Hang “Snatches”… ADV: M-135lbs/95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***

***These Can Be Hang Muscle… Power… Or Squat Snatches…***

*** Rope Climb… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

For Time:

15 Cal Row

10 Hang “Snatches”

1 Rope Climb

10 Push Ups

15 Air Squats

10 Hang “Snatches”

15 Air Squats

10 Push Ups

1 Rope Climb

10 Hang “Snatches”

15 Cal Row… TIME!!!

***Pretty Sure I Don’t Have To Say This… But I’ll Say It Anyways… Because… Well… DO NOT PEFORM YOUR PUSH UPS OR AIR SQUATS IN THE ROPE CLIMBING AREA…***

3…2…1….GO!!!

Mando

Image result for train hard quotes

10.16.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.

Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Deadlift… Done!
Tuesday: Olympic Lifting Complex
Wednesday: Push Jerk
Thursday: Back Squat
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

“Week 2…”

Posted: October 16, 2017 in Uncategorized

On To Week 2 Of 8!

Again… Changing Up The Strength Training For This Cycle… This Week Is Listed Below…

We’ll Be Performing Different Types Of Squats, Presses, Olympic All With Different Rep Schemes And/Or Complexes…

One Thing That Won’t Change…

The Deadlift…

***If You Have A 1 Rep Max… We’re Going From 60% To 65-70-75 & 80%… Maybe Even Higher!!! For Our Beginners… We Will Be Adding Weight Every Week Until We Have A Re-Test Week…***

Nothing Fancy… Every Week… At Some Point… You Will Perform The Traditional Deadlift…

The Easiest/Hardest Lift… All You Gotta Do Is Bend Over & Pick Something Up From The Ground…

Easy Right?!?! But Are You Doing It Correctly???

You “Deadlift” Something Every Single Day… Not Just @ RCCF… In Your Daily Routine…

We’re Just Here To Make Sure You’re Doing It Correctly!!!

Enjoy…

Day 8 Of An 8 Week Season…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlift… “Single & Controlled” Using 65% Of Your 1 Rep Max Or Add Weight From Last Week…***

***Rope Climb… Rx’d: M&F… MOD: Coaches Choice…***

***Double Unders… Rx’d: M&F… MOD: 48 Singles… Both With A 100 Meter Run Penalty…***

For Time:

Buy In: 1 Deadlift + 1,000 Meter Row + 1 Deadlift…

************************************************************

For a Total of 4 Rounds:

2 Rope Climbs (Rx’d M&F… MOD: Coaches Choice…)

4 Deadlifts

8 Burpees 

16 Double Unders (Rx’d: M&F… MOD: 48 Singles… Both With A 100 Meter Run Penalty…)

************************************************************

Cash Out: 1 Deadlift + 1,000 Meter Row+ 1 Deadlift… TIME!!!

***Pretty Sure I Don’t Have To Say This… But I’ll Say It Anyways… Because… Well… DO NOT PEFORM YOUR BURPEES OR DUBBS/SINGLE IN THE ROPE CLIMBING AREA…***

3…2…1…GO!!!

Mando

Image result for train hard quotes

Here’s The Whole Week… Kinda… New Strength Training Cycle/Program
 
Monday: Deadlift
Tuesday: Olympic Lifting Complex
Wednesday: Push Jerk
Thursday: Back Squat
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

“Great Week 1…”

Posted: October 15, 2017 in Uncategorized

We Got Beat Up Early In The Week With Some 3 Rep Maxes On Front Squats & Push Presses… Which A Lot Of You Got A New PR From Your Old 1 Rep Max!!!

I Say It All The Time…

You Don’t Always Have To “PR” During “PR Week”…

Sometimes… Out Of Nowhere… BOOM!!!

On That Particular Day… Everything Clicked!!!

Don’t Beat Yourselves Up During “PR Week”…

Be Patient… You’re Time Will Come & It Will Feel SO GOOD!!!

Then Wednesday… 60% Deadlifts & A S–T Load Of ABS… OUCH!!!

Thursday A Lot Of You Were Introduced To Some Olympic Lifting Complexes… Some Pretty Lifts… Some Not So Much… Olympic Lifting Is Hard… But So Much Fun… Trust Me… It Will Become An Addiction… You’ll Never Stop Learning… You’ll Never Stop Wanting To Lift… Trust Me… You May Not Think So Now… Just Give It Time…

Friday… Friday Was Like… Well… A “Fight Gone Bad”…

Saturday… Another Great GRID WOD!!!

Whether You’re Taking This Whole “In-Season/Off-Season” Training Seriously Or Not… This Was A Great Week 1!!!

Lots Of “Learning The Lifts” For Our New Athletes…

Lots Of Challenging Lifts For Our Veteran Athletes… AND PRs!!!

Challenging MetCons All Across The Board… MOD… Sx’d… Rx’d… ADV…

Everyone… EVERYONE Did Amazing…

And By EVERYONE I Mean…

One Of The Best Things About This Past Week…

In Case You Haven’t Noticed…

There’s A Few New/Old-New Faces In The Box…

Some Are From “Guest Week”… Some Are From “Groupon”… Some Are Just Walk-Ins…

Wherever They Came From… They Are Now RC CrossFit Athletes…

And I Just Want To Say Thank You To All Of Our Veteran RCCF Athletes For Welcoming All Of Our New RCCF Athletes With Smiles… Open Arms… And Making Them Feel Right At Home At RC CrossFit…

I’m Not Stupid… You Can Get Your Ass Kicked By A WOD Anywhere…

I’m Just Glad You Choose To Have RC CrossFit As Your Official Ass Kicking Facility!!!

Proud Coach…

Get Ready For Week 2…

Remember… Change Up For The Strength Training For The This 8 Week Cycle…

Might Seem Random… But There Is Science Behind The Maddness…

Hopin’ To See Some More “Surprise PRs”!!!

ALRIGHT… HERE WE GO!!!

No automatic alt text available.
 Active Rest Day… Get Out & Do Something!!!

3…2…1…GO!!!

Mando

Image result for train hard quotes

10.14.2017 WOD & Scores…

No automatic alt text available.

“Re-Post: 9:45AM…”

Posted: October 14, 2017 in Uncategorized

Basically A Re-Post… Be Sure To Check Out Sunday’s Blog… Nobody’s In Trouble… All Good Stuff… You Ladies & Gents Are Doing Great!!!

Alright… Saturday…

BE AT THE BOX BY 9:45AM!!!

Image result for 9:45

BE AT THE BOX BY 9:45AM!!!

Now…Most Of You Know… We Do Things A Little Different On Saturdays…

On Saturday’s We Team Up…

Could Be A Partner Team… Guys vs. Girls… Matching Outfit Teams… OGs vs. Newbies… Teams of 3… 4… 5 Athletes… Etc Etc…

Not Only Do You Have To Get Through The WOD… But You’re Gonna Have Other Athletes Depending On You To Give It Your All!!!

Hope You Play Well With Others…

ALRIGHT… HERE WE GO!!!

10AM: GRID WOD

BE AT THE BOX BY 9:45AM!!!

Why?!?!

Image result for method to the madness

I Come In With At Least 5 WODs Depending On Who Is All Signed Up…

But Then… Last Minute… Everything Changes…

Which Is Fine…

But @ Least With Everyone Showing Up @ 9:45AM I Can Make Any Changes/MODs…

There’s Still Needs To Be Some Method/Science Behind The Madness…

Come On In & Finish The Week Strong!!!

3…2…1…GO!!!

Mando

Image result for train hard quotes

 

10.13.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.
LikeShow more reactions

Comment

Today… “Balls… Bells… & Boxes Gone Bad…” With A Lil’ Bit Of Rowing & Running…

There’s A Classic CrossFit WOD That Peaks It’s Ugly Lil’ Head Into RC CrossFit Every Now & Then…

Well… It’s Back… But This Time… With KettleBells & DumbBells!!!

For This WOD… You’ll Be Working For 5 Mins… Resting For 1 Min… Working For 5 Mins… Resting For 1 Min… Working For 5 Mins… Resting For 1 Min… Then Running As Fast As You Can!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

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

***KB Sumo Deadlift High Pulls…Rx’d: M-72lbs/F-53lbs…***

***Box Jumps…Rx’d: M-24″/F-20″…***

***DB Push Presses… Rx’d: M&F- Pick Your Poison…***

*** Keep An On-Going Rep Count During Each Cycle…***

For a Total of 3 Cycles…

1 Cycle Consists Of: 

1 Min Max Wall Ball Shots

1 Min Max KB Sumo Deadlift High Pulls

1 Min Max Box Jumps

1 Min Max DB Push Presses

1 Min Max Cal Row

Rest 1 Min… Repeat 2 More Times For A Total Of 3 Cycles…

After 3 Cycles… Rest 1 Min… At The 18 Min Mark…

400 Meter Sprint… TIME!!!

Score Is Total Reps For All 3 Cycles & Finish Time From The Run…

***Remember… If You Plan On Participating In Saturday’s GRID WOD… Be @ The Box By 9:45AM!!!***

3…2…1…GO!!!

Mando

Image result for fight gone bad

Image result for i hate running

10.12.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.
Rest Of The Week… Kinda…
Monday: Front Squat-Done…
Tuesday: Push Press-Done…
Wednesday: Deadlift-Done…
Thursday: Olympic Lifting Complex-Done…
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

“Hello Abs…”

Posted: October 12, 2017 in Uncategorized

 

See… You Do Have Abs!!!

Image result for ab muscles

Feel Them Yet???

If Not… You Will Soon…

On To The Good Stuff…

Related image

ALRIGHT… HERE WE GO!!!

Strength…

JUST ADD AN EXTRA FRONT SQUAT…

You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Consisting Of:

1 Hang Power Clean + 2 Front Squats…

***If Hang Power Clean Ends Up Being A Hang Clean… KEEP GOING!!!***

Rest For 3 Mins…

MetCon…

***Hang Clusters… ADV: M-155lbs-135lbs-115lbs/F-105lbs/95lbs/85lbs… Rx’d: M-135lbs-115lbs-95lbs/F-95lbs-85lbs/65lbs… Sx’d: M-115lbs-105lbs-95lbs/F-85lbs/75lbs/65lbs…***

*** You’re Responsible For Changing Out Your Barbell Weight…***

***Box Jumps… ADV:M-30″/F-24″… Rx’d/Sx’d: M-24″/F-20″…***

***You Will Have 3 Separate Scores… 1 For Each Cycle… Start Back @ ZERO For Each Cycle…

As Many Rounds As Possible in 5 Mins:

3 Hang Clusters

3 Pull Ups

3 Box Jumps

Straight Into…

As Many Rounds As Possible in 5 Mins:

6 Hang Clusters 

6 Pull Ups

6 Box Jumps

Straight Into…

As Many Rounds As Possible in 5 Mins:

9 Hang Clusters 

9 Pull Ups

9 Box Jumps… TIME!!!

3…2…1….GO!!!

Mando

Image result for train hard quotes

10.12.2017 WOD & Scores…

No automatic alt text available.
No automatic alt text available.
No automatic alt text available.
Rest Of The Week… Kinda…
Monday: Front Squat-Done…
Tuesday: Push Press-Done…
Wednesday: Deadlift-Done…
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…