“Week 2 Comin’ Up…”

Posted: August 13, 2017 in Uncategorized
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 Week 2 Comin’ Up… 65% Of Your 1 Rep Max…
Week 1 Started & Ended Off Great… Pretty Light Weight For The Strength Lifts… Focusing On Form & Technique… Followed By Some Pretty Nasty MetCons!!! And As Always Finished With A Great Oly/GRID Session!!!
Great Work! On To Next Week…
Now… If You Read This Next Part & Think To Yourself… “Is He Talking About Me???”… I Probably Am… But I’m Not Mad At You… Just Trying To Help You Out…
I Know A Lot Of You Do Stuff Outside Of RC CrossFit…
Some Of You Have Memberships To Different Types Of Gyms & Do Your Own Style Of Working Out…
Some Of You Don’t Have Memberships To Different Types Of Gyms But Still Do Your Own Style Of Working Out…
Whether It’s A “Globo Gym”… Martial Arts… Yoga… Running… Swimming… Biking… Hiking… Playing Sports… Just Getting Up & Out & Being
Active…
That’s Awesome!!!
We Encourage You To Get Out & Try New Things!!!
This Is Geared More Toward The “BodyBuilders”…
First… In No Way Am I “Talking Shit” About BodyBuilding… Where The Heck Do You Think Most Of Us Started Out?!?! So I Know How Anal People Can Get About Sticking To Their “Chest Day” & “Back Day” & “Leg Day” & “Ab Day”… Blah Blah Blah Day… When I Was Still In The Marine Corps… I’d Get F–kin’ Pissed If My Unit’s PT Training Interfered With “MY” WorkOut Program!!!
Now… I’m Not Changing RCCF’s Programming In Anyway…
But What I Will Do Is Give You A Heads Up On The Days/Lifts…
So Here’s The Whole Week… Kinda… 65%…
Monday: DeadLift
Tuesday: Olympic Lifting Complex
Wednesday: Strict Press & Push Press
Thursday: Front Squat
Friday: MetCon
Saturday: OLY & GRID
Sunday: Active Rest Day
You’re Welcome…
 ALRIGHT… HERE WE GO!!!
Active Rest Day… Get Out & Do Something!!!
3…2…1…GO!!!
Mando
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8.12.2017 WOD & Scores…
WE FORGOT TO GET THE ROUNDS!!! LOL…
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“Rancho De Castro…”

Posted: August 12, 2017 in Uncategorized
Then…
ALRIGHT… HERE WE GO!!!
8AM: Olympic Lifting
10AM: GRID WOD
3…2…1…GO!!!
Mando
And Now…
8.11.2017 WOD & Scores…
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 ALRIGHT… HERE WE GO… HAPPY 20th BIRTHDAY ALICIA!!!

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 Strength… Rest Day!!!
MetCon…  

As Many Rounds As Possible In 20 Mins:

8 Clusters (Rx’d: M-135lbs/F-95lbs…)

11 Toes To Bar (Rx’d: M&F… MOD: Toes To Beam…)

19 Push Ups

97 Double Unders (Rx’d: M&F… MOD: Singles… Burpee Progression Penalty For Both… If You Get To 20… Go Back Down Every Time You Break… If You Get To 1… Go Back Up Every Time You Break…)

3…2…1…GO!!!

Mando

 Blame Her…
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Happy Birthday “Not So Lil’ Sis!!!”
 You Annoyed The Hell Out Of Me As You Were Crying In The Back Seat For No Freakin’ Reason!!!

I Remember I Having To Put On My HeadPhones Plugged Into My Portable Compact Disc Player…

But In The End… No Matter Where We Went… I Never Took My Eyes Off Of You To Make Sure You Were Safe…

And I Still Do Till This Day… In The Gym & Out…

You Don’t Talk Much… Only When You Need To…

You’re Strong Both Mentally & Physically… But Don’t Brag About It…

And You Take Care Of Everyone That Deserves It… Even Some That Don’t Deserve It…

Sound Like Anybody(s)???

You… Along With Many Other People… Got Me Home Safe From Iraq…

Without My “14”… I Would Have Died… Maybe Not Physically… But Mentally…

I’ll Never Forget That Night Outside The Carol’s Restaurant Out In 29 Palms When You Were Crying & Pounding On The Windows Begging Not To Go…

I Had To… And I Had To Come Back To You…

I Did…

You’ll Always Be My “Lil’ Sis”…

 And You Got A Whole RCCF Crew Behind You Anytime You Need Us!!!

I Love You Alicia & Happy 20th Birthday…

 

 “The First Time I Really Cried…”

By: Alicia Sanchez

 THE TIME I CRIED

 

               It all started on the night we were in Twenty-Nine Palms. We were eating at the restaurant Carol’s, for a goodbye dinner for my brother. My brother is a Marine and was leaving to Iraq for a nine-month tour. This would be his second time there, but I wasn’t sad yet. I just felt normal.

 

I didn’t feel anything unusual before he actually left. Our dinner felt like a normal family get-together. Then the moment came when we had to say goodbye. My throat had a huge lump in it. I wanted to cry, but I would not let myself do that because I didn’t want him to start crying. I got in the car after I said goodbye, and broke down into a million pieces.  After a few minutes I tried to stop crying.

 

On the way home I took deep breathes and I felt much better. When I got home my mom gave me a big hug.  Today I am very happy because he is now out of the Marines. Every night when he was in Iraq, I thought about him fighting to save us. I love my big brother and I thank him for what he did for all of us. I still cry sometimes but now I cry because I am happy he made it home…

 

Love Ya Lil’ Sis…

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 8.10.2016 WOD & Scores…
Establish A 1 Rep Max Clean & Jerk…
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“The Clean & Jerk…”

Posted: August 10, 2017 in Uncategorized
Last Thursday We Established A 1 Rep Max Snatch…
For The Entire Hour… We Just Lifted… That’s It… Not MetCon… Just Lifted…
It Always Brings A Smile To My Face When I Overhear Someone Say They Can’t Believe How Exhausted They Are/Feel “Just From Lifting”…
We Didn’t Get To The Clean & Jerk Last Week… Which Was Expected…
So Guess What We’re Doing Today?!?!
ALRIGHT… HERE WE GO!!!
Strength…
Establish A 1 Rep Max Clean & Jerk
“Ground To Shoulder + Shoulder To OverHead”… This Can Be A Power Clean Or Clean + A Strict Press… A Push Press… A Push Jerk… Or A Split Jerk…
MetCon… Rest Day!!!
3…2…1…GO!!!
Mando
 8.9.2017 WOD & Scores…
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“8.9.2017 WOD is up…”

Posted: August 9, 2017 in Uncategorized
ALRIGHT… HERE WE GO!!!
“Single & Controlled” Deadlifts: Using 60% Of Your 1 Rep Max…
Strength/MetCon… 
For Time:
25 Pull Ups
5 Deadlifts
25 Pistols
25 GHD Sit Ups
25 Pistols
5 Deadlifts
250 Meter Row
5 Deadlifts
250 Meter Row
5 Deadlifts
25 Pistols
25 GHD Sit Ups
25 Pistols
5 Deadlifts
25 Pull Ups… TIME!!!
3…2…1…GO!!!
Mando
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 8.8.2017 WOD & Scores…
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“Bars & Ropes…”

Posted: August 8, 2017 in Uncategorized
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On The Min…
Strict Press & Push Press: 5x5x5x5x5 @ 60% Of Your 1 Rep Max
After Your Last Set Of Strict Press… Quickly Load Up Your Barbell With Your Push Press Weight…
 MetCon…
For Time:
10 “Shoulder To OverHeads” (Rx’d: M-135lbs/F-95lbs… You Can Use The Rack… You Drop It You Clean It…)
30 Double Unders/90 Singles (Rx’d: M&F… MOD: Tripled Singles… Both With A 3 Burpee Penalty…)
9 “STOHs”
27 Dubbs/81 Singles
8 “STOHs”
24 Dubbs/ 72 Singles
7 “STOHs”
21 Dubbs/63 Singles
6 “STOHs”
18 Dubbs/54 Singles
5 “STOHs” 
15 Dubbs/45 Singles
4 “STOHs”
12 Dubbs/36 Singles
3 “STOHs”
9 Dubbs/27 Singles
2 “STOHs”
6 Dubbs/18 Singles
1 “STOHs”
3 Dubbs/9 Singles… TIME!!!
Mando
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 8.7.2017 WOD & Scores…
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“Droppin’ It Down…”

Posted: August 7, 2017 in Uncategorized

Here We Go… Week 1 Of The New Strength Training Cycle…

We’re Droppin’ The Weight Down To 60% Of Your 1 Rep Max… Some Of You Down To 50% Of Your 1 Rep Max…

LIGHT WEIGHT… FOCUS ON FORM & TECHNIQUE!!!

Get Rid Of All The Bad Habits Early While The Weight Is Still Light…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On The Min…

Front Squat: 5x5x5x5x5 @ 60% Of Your 1 Rep Max

If You Do Not Have A 1 Rep Max Front Squat… Use 50% Of Your 1 Rep Max Back Squat

MetCon…

For A Total Of 3 Rounds:

400 Meter Run

21 KettleBell Cleans (Rx’d: M-72lbs/F-53lbs…)

12 Box Jumps (Rx’d: M-30″/F-24″…)

3…2…1…GO!!!

Mando

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