“Happy Birthday x 3!!!”

Posted: August 11, 2018 in Uncategorized

But 1st…

CrossFit Core Series… Complete!!!

Gotta Say… Lookin’ Good Today Ladies & Gents…

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Keep That In Mind During Your Next MetCon… ‘Nuff Said…

Alright… 3 Birthdays Today…

Happy Birthday Larry… AKA… “501”…

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There Once Was A Time When I Didn’t Coach The 5AM Class… I Would Start My Day Coaching The 8:10AM And Then Go On To Coach The Rest Of The AM Classes & PM Classes… Coach Ivan & I Would Switch Off The PM Classes… But I Wasn’t There For The 5AM For A Long Time… I Started To See A New Name Up On The WhiteBoard… Larry… Then, After A Few Weeks… Larry Wasn’t Up There Anymore… But I Did Notice A New Name… “501”… I Remember Asking Ivan Who “501” Was… And He Casually Said… “Oh, That’s Larry…” And That Was About It… I Didn’t Really Think To Much About It… Honestly… I Assumed That Maybe He Worked Out In Levi Jeans Or Something… Well… Turns Out I Was Wrong… Larry Was Given That Nickname Because Apparently… Everyday… He Would Should Up 1 Min Late… Walking Into The Box @ 5:01AM… LightBulb!!! Well… He’s Not Late Anymore… But The Name Stuck! Call Him Larry… Call Him “501”… Call Him A Big Ol’ Teddy Bear!!! Such A Nice Guy With An Amazing Work Ethic… Not To Mention Strong As F–K!!! So Proud To Have You & Micelle… AKA… “Lilly”… Part Of The RainCross Family!!!

And Happy Birthday To One Of Our Newest Athletes… Liz…

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HA!!!

“Liz R.”… She’s The Crazy One That Comes In Twice A Day To Work Out… EVERYDAY!!! Bright & Early In The Morning & Then Again @ Either 4:30PM Or 5:30PM… We Still Have A Long Way To Go… But Your Eagerness To Learn & Better Yourself Is Very Inspiring!!! Think Back To Your Day 1… We’ve Come A Long Way… I’m Very Happy That Tony & Cindy Convinced You To Give Us A Try… Without Saying Too Much… I Hope That Your Time Left With Us Prepares You For Any & Everything Your New Life Will Throw @ You!!! No Matter Where Your Travels Take You… Know You Always Have A Home @ RainCross Strength & Conditioning…

And Last… But Not Least…

Happy Birthday Sis…

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21 Years Old!!!

Everyone Knows It… I Am One Proud Big Brother!!!

All “CrossFit” Aside… I’m Just Proud Of You In General & The Woman You Have Become & The Woman You Continue To Grow Into…

You’ve Already Impressed The Heck Out Of Me With How Much You Have Accomplished In Your Young Life & I Can’t Wait To See What The Future Has In Store For You… And I Can’t Wait To Be Along For That Ride…

And That’s All You Get… I’m Not Gonna Get All Mushy On You…

You Know How Much I Love You & You Know I’ll Always Have Your Back No Matter What… If You Ever Need Me… I’ll Be There For You In A HeartBeat…

Alright Ladies & Gents… Get Ready…

If You’re Coming Out Saturday Morning… SWEET!!!

Here’s A Look @  How Last Saturday Went Down…

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Can’t Wait To See How This Goes Down Today!!!

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ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 29… Granite Games Competition WODs!!!

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

Confused?!?! I Got You… Just Come On In!!!

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3…2…1…GO!!!

Mando

 

Who Needs A Bar?!?! Celebratin’ 21 With The CrossFit Games And Mini Bottles Of Moscato… Well… For Her At Least!!! Sparkling Cider For Me… Love You Sis!!!

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8.10.2018 WOD & Scores…

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“CrossFit Core Series…”

Posted: August 10, 2018 in Uncategorized

***UPDATED…***

Already Been Getting Texts Asking If This WOD Can Be Done Within The Hour & The Answer Is Hell Yea!!! Even Moving “Slow & Controlled”…

Here Are My Times From The 1st Week I Tried It… Everyday I Performed The Entire CrossFit Core Series… Starting Off Really Slow On Monday & Picking Up The Pace Day By Day… But Still Not Going “Balls To The Wall”… Good Luck!!!

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Alright… The Entire CrossFit Core Series Mashed Into One… Without Any Running!!! Just 1 Row @ The End…

I Opened Up The Schedule To Fit 20 Athletes Each Class… Feel Free To Come In Early To Beat The Heat!!!

Be Sure To Check Out The Comments Section On FaceBook For All The Scores From Monday-Thursday…

When You Come In Today… As Long As The Previous Class Is Done… Set Up Your Rack With Your BarBell… Or Set Up Your Rack With Multiple BarBells/PVC Pipe/MedBall… Use Whatever You Used During The Week… Don’t Go Heavier!!!

We’re Gonna Get Crazy Today Ladies & Gents… I’m Talking Turning It All The Way To 65%!!! You Can Safely Get On The Freeway…

WOO-HOO!!! Hold On To Your Butts!!!

Yes… We’re Going To Speed Up The Movements A Little Bit… Not By Much…

DON’T LET EVERYTHING GO TO SHIT JUST BECAUSE THE CLOCK IS RUNNING!!!

Happy Friday… Oh Yea… & Hello/Bye Bye “Abs”…

***DON’T FORGET TO SIGN UP ON ZEN PLANNER & ON THE WHITEBOARD IF YOU PLAN ON JOINING US SATURDAY MORNING!!! THE MORE THE MERRIER!!! 4 COMPETITION WODs THAT CAN BE SCALED/MODified TO FIT ANYONE!!! BE AT THE STATION BY 8:45AM WITH YOUR TEAM MATES!!!***

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

————————————–

25 Air Squats

25 Strict AbMat Sit Ups

25 Back Squats

25 Strict AbMat Sit Ups

25 Front Squats

25 Strict AbMat Sit Ups

25 OverHead Squats

25 Strict AbMat Sit Ups

————————————–

25 Push Ups

25 Strict AbMat Sit Ups

25 Strict Presses

25 Strict AbMat Sit Ups

25 Push Presses

25 Strict AbMat Sit Ups

25 Push Jerks

25 Strict AbMat Sit Ups

————————————–

25 Pull Ups Or MOD

25 Strict AbMat Sit Ups

25 Deadlifts

25 Strict AbMat Sit Ups

25 Sumo Deadlift High Pulls

25 Strict AbMat Sit Ups

25 Hang Cleans

25 Strict AbMat Sit Ups

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25 Hang Muscle Snatches

25 GHD Sit Ups Or MOD

25 Thrusters

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500 Meter Row… TIME!!!

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Yes… That’s 300 STRICT Sit Ups & 25 GHD Sit Ups…

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You’re Welcome…

3…2…1…GO!!!

Mando

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8.9.2018 WOD & Scores…

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“Full ROM/Last Series…”

Posted: August 9, 2018 in Uncategorized

***1st… There Will Not Be A 10AM Session Today (Thursday)… All Other Classes: Business As Usual… Get Your Butts Into A Class!!! No Athlete Cap Thursday Or Friday…***

Full Range Of Motion…

Last Series Ladies & Gents…

Hang Muscle Snatches… GHD Sit Ups… & Thrusters…

Still 25 Reps Of Everything…

But The Runs… Oh The Runs…

Hopefully You Watched Both Videos On Our Our FaceBook Page!!!

Turn Around Points Are Either The “American/Army Flag House” If You Head Out West Or “Rancho Vista Road” If You Head Out East…

Last Day Of Running For This Week!!!

***Don’t Forget To Sign Up For Saturday Morning’s Sweat Sesh… WhiteBoard Is Looking Pretty Good!!! Remember… This In No Way Is Signing You Up For Any Competition… We’ll Just Happen To Be Performing Competition WODs…***

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ALRIGHT… HERE WE GO!!!

***This Could Change Due To The Fires…***

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

25 Hang Muscle Snatches

1600 Meter Run ***Pick Your Direction…***

25 GHD Sit Ups

1600 Meter Run ***Pick Your Direction…***

25 Thrusters… TIME!!!

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3…2…1…GO!!!

Mando

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8.8.2018 WOD & Scores…

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“100 Days…”

Posted: August 8, 2018 in Uncategorized

RainCross Strength & Conditioning Turns 100 Days Old!!!

100 Days Ago… On April 30th, 2018… We Held Our 1st Session @ The Station… Home Of RainCross Strength & Conditioning…

More Like… 100 Days Strong!!!

Keep It Up RainCross…

***REAL QUICK… THIS SATURDAY’S SWEAT SESH… AS OF NOW… SAME WORK OUT AS LAST SATURDAY’S!!! A LOT OF YOU SAID YOU HAD PLANS OR SOME OTHER EXCUSE AND WERE REALLY BUMMED THAT YOU MISSED OUT ON THE PRACTICE FOR THE COMPETITION… WELL… HERE’S PLENTY OF HEADS UP TO GET YOUR 3… 3 PERSON TEAM TOGETHER AND GIVE IT A TRY… YOUR 3 PERSON TEAM!!! IF IT’S THE SAME ATHLETES… THAT’S FINE… I GOT SOMETHING SPECIAL PLANNED FOR US… PLEASE SIGN UP NOT ONLY ON ZEN PLANNER… BUT ON THE WHITEBOARD SO EVERYONE CAN CALL YOU OUT IF YOU “NO SHOW”!!!***

***REGISTRATION FOR THE AUGUST 18TH COMPETITION CLOSES AUGUST 11TH!!!***

Back To School Part 3: Pull Series…

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ALRIGHT… HERE WE GO!!!

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

25 Pull Ups

25 Strict AbMat Sit Ups

400 Meter Run (Yard Sale Sign Tree…)

25 Deadlifts 

25 Strict AbMat Sit Ups

400 Meter Run

25 Sumo Deadlift High Pulls

25 Strict AbMat Sit Ups

400 Meter Run

25 Hang Cleans

25 Strict AbMat Sit Ups

400 Meter Run… TIME!!!

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3…2…1..GO!!!

Mando

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8.7.2018 WOD & Scores…

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“From Ear To Ear…”

Posted: August 7, 2018 in Uncategorized

Smilin’ From Ear To Ear…

THAT’S HOW ALL YOUR FREAKIN’ SQUATS SHOULD LOOK EVERY SINGLE DAY!!! NO MATTER HOW LIGHT OR HOW HEAVY OR HOW FRESH OR HOW TIRED YOU ARE!!!

I Don’t Move A Million Miles An Hour When I Work Out… But I Can Put Up Some Pretty Decent Times…

I Just Move Smooth… Make Sure All My Reps Are Legit… And I BREATHE…

That’s Maybe The One Thing That I’d Say A Lot Of You Need To Practice…

Breathing…

I Held You In Some Uncomfortable Positions Monday… And Some Of You Were At First Turning Red In The Face… Then BLUE!!!

You Gotta Breathe…

You Gotta Learn To “Feel” Yourself Keeping Those Abs Tight… But Still Breathing…

I Hope You Took At Least 1 Tiny “New” Piece Of Information Home With You…

For Me… The Cues “Tear That Piece Of Paper In Half”… “Shoot Your Partner With Your Laser Beams”… And “The Pizza Box”… Those Stuck In My Head @ My Certification…

Of Course… There Are A Ton Of Other Cues Out There… You/I Just Have To Find The Ones That Work For Your/My Brain…

All In All…

VERY HAPPY COACH!!!

I Don’t Even Care About Monday’s Times… But Your Actual Movement… DAMN!!!

Like Night & Day…

Now You Just Have To Keep All Those Tiny Cues In The Back Of Head While You’re Trying To Execute An Actual MetCon…

Remember… Pretend Someone Is Standing Next To You The Entire WOD… Not Counting Your Reps… But Grading Each & Every Rep…

Even Though The Squat Series Is Done For This Week… Nobody Is Stopping You From Practicing Everything We Did On Monday In The Comfort Of Your Own Home!!!

You’ll Be Amazed… I Promise…

On To My Favorite… The Push/Press Series…

***REAL QUICK… THIS SATURDAY’S SWEAT SESH… AS OF NOW… SAME WORK OUT AS LAST SATURDAY’S!!! A LOT OF YOU SAID YOU HAD PLANS OR SOME OTHER EXCUSE AND WERE REALLY BUMMED THAT YOU MISSED OUT ON THE PRACTICE FOR THE COMPETITION… WELL… HERE’S PLENTY OF HEADS UP TO GET YOUR 3… 3 PERSON TEAM TOGETHER AND GIVE IT A TRY… YOUR 3 PERSON TEAM!!! IF IT’S THE SAME ATHLETES… THAT’S FINE… I GOT SOMETHING SPECIAL PLANNED FOR US… PLEASE SIGN UP NOT ONLY ON ZEN PLANNER… BUT ON THE WHITEBOARD SO EVERYONE CAN CALL YOU OUT IF YOU “NO SHOW”!!!***

***REGISTRATION FOR THE AUGUST 18TH COMPETITION CLOSES AUGUST 11TH!!!***

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ALRIGHT… HERE WE GO!!!

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

25 Push Ups 

25 Strict AbMat Sit Ups

200 Meter Run

25 Strict Presses

25 Strict AbMat Sit Ups

200 Meter Run

25 Push Presses

25 Strict AbMat Sit Ups

200 Meter Run

25 Push Jerks

25 Strict AbMat Sit Ups

200 Meter Run… TIME!!!

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Mando

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8.6.2018 WOD & Scores…

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“The Fittest On Earth…”

Posted: August 6, 2018 in Uncategorized

Another Crazy Year In The Books…

The 2018 CrossFit Fittest People On Earth…

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More On The Games To Come Later This Week… The Good… The Bad… The Ugly… And The What The F–k Was Thats?!?!

As For Now…

Happy Birthday Melissa!!!

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My Sista From Anotha Mista…
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Pretty Sure We Both Know How Proud Of You I Am…

Not Only Your Fitness Journey… But Your Journey Through Life… I’m Very Proud/Honored To Be A Part Of It…

You Are One Very Strong Young Woman… Inside & Out Of The Gym…

Stay Strong & On The Right Path & I Can’t Wait To See What The Future Holds For You!!!

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And Just In Case You Didn’t Read Sunday’s Post…

“Week 15: Strength Rest Week…”

We Made It Through RainCross Strength & Conditioning’s 1st LEGIT Strength Training Cycle!!!

And As A Coach… I COULDN’T BE HAPPIER SO FAR!!!

For Our “OGs”… Think Back To Weeks 1 & 2… When I Explained What My Plan Was For This Strength Training Cycle & You Most Likely Thought I Was Out Of My F–Kin’ Mind!!!

I Admit… I Can Come Up With Some Pretty “Crazy” Ideas For RainCross… But Nothing Great Ever Came About By Playing It “Safe”…

The 1st Few Weeks Were Rough…

Like… SCARY ROUGH!!!

Adding 15lbs… 10lbs… 5lbs… To Whatever You “Had” To Lift The Week Before?!?!

THAT’S JUST CRAZY!!!

But You Did It… Week By Week…

Some Weeks… Brought Some Frustration & Tears…

Other Weeks… BROUGHT SOME OUT OF THE BLUE PR’s!!!

I’ll Get Back To That @ The End Of This… But Make Sure You Read It… It’s Pretty Important To Me…

For Our “Newbies”… You Ladies & Gents Are The Ones That Kept Me Up @ Night!!!

Why?!?!

Because I Thought I Was Pissing You Off So Much To The Point That You Would Want To Quit RCSC!!!

Seriously!!!

3 Things Happened To You “Newbies”…

1… You Got Frustrated/Mad Because I Wouldn’t Allow You To Add Weight The 1st Few Weeks… And When I Finally Did Allow You To Add Weight… It Was A Very Small Jump… But You “Felt” You Could Do So Much More… And I Said, “No… Next Week…” Which Probably Pissed You Off Even More Because You Had To Wait Until Next Week… Then You’d Get Even More Pissed Off When I’d Catch You Trying To Slip On A Few Extra Plates While I’m Working With Someone Else Then Tell You To Take Them Off!!!

2… You Got Mad/Frustrated Because Each Week You Had To Use The PVC Pipe Or Empty Bar Or SUPER Light Weight Because You Forgot What You Used The Week Before So We Had To Start Back At Day 1… Even Though You Swore To Me Up & Down That You Knew You Lifted Heavier Than “Xlbs” Last Week… Oh Well!!! That’s The Importance Of Keeping Some Kind Of Journal/Log Book… Or… Check The Blog… It’s Not Like I Don’t Take A Picture Of The WhiteBoard Every Single Night & Put Up Everyone’s Scores For The World To See…

3… Along The Way… Something Clicked!!! You Started To Catch On With All The Terminology Of Movements & Lifts (Hang Power Clean…. Hang Clean… Power Clean… Clean…Same For Snatches…)… You Could FEEL The Difference Between Different Lifts (Strict Press… Push Press… Push Jerk…)… And It Started To Become Fun!!!

6 Weeks Of “Practice”…

That’s What Everyone Got…

6 Weeks Of Practicing The Back Squat… The Strict Press Or Bench Press… The Push Press… The Deadlift… And Some Kind Of Olympic Lift Or Combination Of Olympic Lifts…

This Week… No Funny Games From Me…

This Is Literally Going To Be A “Strength Rest Week”…

The Heaviest Weight The Guys Will Use… Even Our “Advanced” Guys… Will Be 45lbs…

The Heaviest Weight The Ladies Will Use… Even Our “Advanced” Ladies… Will Be 35lbs…

Some Of You Will Be Stuck With The PVC Pipe…

Sounds Too Good To Be True Right?!?!

It’s Not “Hell Week”… It’s Not “Hero Week”… It’s Not “Girl Week”…

It’s “Back To School Week”…

As You Know… I Am In The Process Of Getting RainCross Strength & Conditioning Affiliated Through “CrossFit”…

1st Step… Getting Certified (Re-Certified) Through CrossFit… Done…

Easy Weekend In Beautiful Costa Mesa…

I’ve Been A Certified Fitness Trainer Since 2006 & I Do Not Know Everything… But I Do Know A Few Tricks Here @ There…

But It Is Nice To Get A “Re-Fresher” Every Now & Then…

As An Athlete… Sometimes… Going Back To The Basics Is Just What You Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And As A Coach… Sometimes… Bringing Your Athletes Back To The Basics AND Giving Them Some “New” Training Concepts Is Exactly What They Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And That’s What We Did These Past 6 Weeks And What We Will Continue To Do This Upcoming Week…

“But Coach… Only 45/35lbs?!?! I’m Gonna Loose All My Strength!!!”

I Got My Ass Handed To Me For 2 Days Straight With A PVC Pipe… Your “Gains” Will Be Fine!!!

I Will Say… Be Ready To Get Picked Apart…

You’re Not Going To Like Me Somedays…

You’re Not Going To Like Your “Judge” Some Days… Wait… Judge?!?!

But @ The End Of The Day… You Will Be A Better Athlete Than The Day Before!!!

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ALRIGHT… HERE WE GO!!!

Skill Work…

Air Squat

Back Squat

Front Squat

OverHead Squat

MetCon…

***Barbell… M-45lbs/F-35lbs OR Lighter…***

Not For Time… “As Slow As Possible…”

25 Air Squats

25 Strict AbMat Sit Ups

Pump Run

25 Back Squats

25 Strict AbMat Sit Ups

Pump Run

25 Front Squats

25 Strict AbMat Sit Ups

Pump Run

25 OverHead Squats

25 Strict AbMat Sit Ups

Pump Run… “TIME!!!”

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3…2…1….GO!!!

Mando

 

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We Made It Through RainCross Strength & Conditioning’s 1st LEGIT Strength Training Cycle!!!

And As A Coach… I COULDN’T BE HAPPIER SO FAR!!!

For Our “OGs”… Think Back To Weeks 1 & 2… When I Explained What My Plan Was For This Strength Training Cycle & You Most Likely Thought I Was Out Of My F–Kin’ Mind!!!

I Admit… I Can Come Up With Some Pretty “Crazy” Ideas For RainCross… But Nothing Great Ever Came About By Playing It “Safe”…

The 1st Few Weeks Were Rough…

Like… SCARY ROUGH!!!

Adding 15lbs… 10lbs… 5lbs… To Whatever You “Had” To Lift The Week Before?!?!

THAT’S JUST CRAZY!!!

But You Did It… Week By Week…

Some Weeks… Brought Some Frustration & Tears…

Other Weeks… BROUGHT SOME OUT OF THE BLUE PR’s!!!

I’ll Get Back To That @ The End Of This… But Make Sure You Read It… It’s Pretty Important To Me…

For Our “Newbies”… You Ladies & Gents Are The Ones That Kept Me Up @ Night!!!

Why?!?!

Because I Thought I Was Pissing You Off So Much To The Point That You Would Want To Quit RCSC!!!

Seriously!!!

3 Things Happened To You “Newbies”…

1… You Got Frustrated/Mad Because I Wouldn’t Allow You To Add Weight The 1st Few Weeks… And When I Finally Did Allow You To Add Weight… It Was A Very Small Jump… But You “Felt” You Could Do So Much More… And I Said, “No… Next Week…” Which Probably Pissed You Off Even More Because You Had To Wait Until Next Week… Then You’d Get Even More Pissed Off When I’d Catch You Trying To Slip On A Few Extra Plates While I’m Working With Someone Else Then Tell You To Take Them Off!!!

2… You Got Mad/Frustrated Because Each Week You Had To Use The PVC Pipe Or Empty Bar Or SUPER Light Weight Because You Forgot What You Used The Week Before So We Had To Start Back At Day 1… Even Though You Swore To Me Up & Down That You Knew You Lifted Heavier Than “Xlbs” Last Week… Oh Well!!! That’s The Importance Of Keeping Some Kind Of Journal/Log Book… Or… Check The Blog… It’s Not Like I Don’t Take A Picture Of The WhiteBoard Every Single Night & Put Up Everyone’s Scores For The World To See…

3… Along The Way… Something Clicked!!! You Started To Catch On With All The Terminology Of Movements & Lifts (Hang Power Clean…. Hang Clean… Power Clean… Clean…Same For Snatches…)… You Could FEEL The Difference Between Different Lifts (Strict Press… Push Press… Push Jerk…)… And It Started To Become Fun!!!

6 Weeks Of “Practice”…

That’s What Everyone Got…

6 Weeks Of Practicing The Back Squat… The Strict Press Or Bench Press… The Push Press… The Deadlift… And Some Kind Of Olympic Lift Or Combination Of Olympic Lifts…

This Week… No Funny Games From Me…

This Is Literally Going To Be A “Strength Rest Week”…

The Heaviest Weight The Guys Will Use… Even Our “Advanced” Guys… Will Be 45lbs…

The Heaviest Weight The Ladies Will Use… Even Our “Advanced” Ladies… Will Be 35lbs…

Some Of You Will Be Stuck With The PVC Pipe…

Sounds Too Good To Be True Right?!?!

It’s Not “Hell Week”… It’s Not “Hero Week”… It’s Not “Girl Week”…

It’s “Back To School Week”…

As You Know… I Am In The Process Of Getting RainCross Strength & Conditioning Affiliated Through “CrossFit”…

1st Step… Getting Certified (Re-Certified) Through CrossFit… Done…

Easy Weekend In Beautiful Costa Mesa…

I’ve Been A Certified Fitness Trainer Since 2006 & I Do Not Know Everything… But I Do Know A Few Tricks Here @ There…

But It Is Nice To Get A “Re-Fresher” Every Now & Then…

As An Athlete… Sometimes… Going Back To The Basics Is Just What You Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And As A Coach… Sometimes… Bringing Your Athletes Back To The Basics AND Giving Them Some “New” Training Concepts Is Exactly What They Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And That’s What We Did These Past 6 Weeks And What We Will Continue To Do This Upcoming Week…

“But Coach… Only 45/35lbs?!?! I’m Gonna Loose All My Strength!!!”

I Got My Ass Handed To Me For 2 Days Straight With A PVC Pipe… Your “Gains” Will Be Fine!!!

I Will Say… Be Ready To Get Picked Apart…

You’re Not Going To Like Me Somedays…

You’re Not Going To Like Your “Judge” Some Days… Wait… Judge?!?!

But @ The End Of The Day… You Will Be A Better Athlete Than The Day Before!!!

AND…

Happy Birthday Michelle… AKA… “Lilly”!!!

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Another One Of “Quiet Lil’ Beasts”!!!

 

If You’re A 5AMer… You Know Who She Is!!!

If You’re Not A 5AMer… Stop By The Early Bird Class Sometime & Meet Her Cause That’s The Only Time You’ll See Her!!!

Up Bright & Early Quietly Killin’ The MetCons & Throwin’ Around Some Big Weight For A Lady Her Size!!!

So Proud To See Your Transformation… Both Physically and Mentally… You’re One Tough Lady!!!

Very Happy To Have You & Larry Part Of The RainCross Family!!!

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Ok…

For Our OGs… And A Good Read For Our Newbies..

***The 1st Few Weeks Were Rough…

Like… SCARY ROUGH!!!

Adding 15lbs… 10lbs… 5lbs… To Whatever You “Had” To Lift The Week Before?!?!

THAT’S JUST CRAZY!!!

But You Did It… Week By Week…

Some Weeks… Brought Some Frustration & Tears…

Other Weeks… BROUGHT SOME OUT OF THE BLUE PR’s!!!***

Every “Huddle Up”… I Would Make Sure I Would Tell All Of You…

“As Far As Adding Weight… Listen To Your Body!!!”

That Didn’t Mean That Just Because You Didn’t “Feel” Like Lifting Heavy That You Should Go Light That Day…

That Meant That If The Week Had You’re Body Beaten Up… Then Maybe Don’t Go So Heavy… Or Maybe Even Drop Down In Weight…

There Were Weeks When “Heavy” Deadlifts Were Performed @ The End Of The Week… After Heavy Squats & Presses… And Nasty MetCons… And Your Body Was So Beaten Up That You Couldn’t Even Lift Your “Safe Starting Point” Weight…

Then The Next Week… “Heavy” Deadlifts Were On A Monday & YOU KILLED IT!!!

You Could Put ANY Lift In The Above Scenario…

“As Far As Adding Weight… Listen To Your Body…”

Your Body… Not Your Mind!!!

Another Thing… An Important Thing… FORM!!!

Maybe… You Started Off Too Heavy To Establish Your “Safe Starting Point” & Adding Weight Every Week Just Wasn’t Happening… Real Quick!!!

That’s Fine… We Stopped Adding Weight!!! Or Even Had To Drop Weight…

Either Way… You’re Still Getting Great Work Done!!!

And For Others…

“As Far As Adding Weight… Listen To Your Body…”

AND YOU DID AND THEN OUT OF NO WHERE… BOOM!!! PR!!!

I Love “Outta The Blue” PRs!!!

Having A Shitty Day @ Work/School/Life???

Hit A PR…

BEST DAY EVER!!!

“As An Athlete… Sometimes… Going Back To The Basics Is Just What You Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…

And As A Coach… Sometimes… Bringing Your Athletes Back To The Basics AND Giving Them Some “New” Training Concepts Is Exactly What They Need To Finally Beat That “Personal Record” That You’ve Been Chasing For So Long…”

‘Nuff Said…

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something… AND STAY HYDRATED!!!

Or…

Stay In & Binge Watch The 2018 CrossFit Games!!!

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3…2…1….GO!!!

Mando

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8.4.2018 WOD & Scores…

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