“Stickin’ With 3x3s…”

Posted: February 13, 2018 in Uncategorized

No… Not This Kind Of 3×3… But Damn… It Looks Good!!!

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As The Blog Said On Sunday…

It’s Getting Heavy!!!

Last Cycle… We Performed All The 85% Lifts For 6 Reps Incorporated Into A “Strength/MetCon” WOD…

This Cycle… 9 Reps Total Will Be Performed @ 85% In The Strength Portion Of Class… Followed By A MetCon…

This Will Be The Same For Next Week @ 90%…

Focus On The Lift(s) At Hand…

And Speaking Of Focus…

Focus On The Tasks At Hand For The MetCon… A LOT Going On Today…

The Deadlifts Start @ 9 Reps… Go Down By 1… 9-8-7-6-5-4-3-2-1…

The Burpees & The Sit Ups Are Doubled By The Deadlifts… 18-16-14-12-10-8-6-4-2…

The Bar Muscle Ups Are Always 1 Rep… The Pull Ups Are Always 3 Reps…

The Double Unders/Singles Are Tripled By The Deadlifts… 27-24-21-18-15-12-9-6-3…

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Got It?!?!

ALRIGHT… HERE WE GO!!!

Strength…

***Coach Will Let You Know What To Throw On Your Bar… Expect 3-4 Jumps…***

Every Min On the Min x 3 Mins

3 “Single & Controlled” Deadlifts @ 85% of your 3 Rep Max

MetCon…

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***Deadlifts… Rx’d: M-225lbs/F-155lbs… Any Style You Want…***

***GHD Sit Ups… Rx’d: M&F… MOD: Med Ball Sit Ups…***

***Bar Muscle Ups… Rx’d: M&F… MOD: 3 Chest To Bar Pull Ups Or 3 Chin To Bar Pull Ups Or Coaches Choice…***

***Double Unders… Rx’d: M&F With A 1 Burpee Penalty… MOD: Singles +3 Burpees…***

For Time:  25 Min TIME CAP!!!

9 Deadlifts

18 Burpees

1 Bar Muscle Up

18 GHD Sit Ups 

27 Dubbs (MOD: 27 Singles + 3 Burpees…)

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8 Deadlifts

16 Burpees

1 Bar Muscle Up

16 GHD Sit Ups

24 Dubbs  (MOD: 24 Singles + 3 Burpees…)

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7 Deadlifts

14 Burpees

1 Bar Muscle Up

14 GHD Sit Ups

21 Dubbs  (MOD: 21 Singles + 3 Burpees…)

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6 Deadlifts

12 Burpees

1 Bar Muscle Up

12 GHD Sit Ups

18 Dubbs  (MOD: 18 Singles + 3 Burpees…)

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5 Deadlifts

10 Burpees

1 Bar Muscle Up

10 GHD Sit Ups

15 Dubbs  (MOD: 15 Singles + 3 Burpees…)

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4 Deadlifts

8 Burpees

1 Bar Muscle Up

8 GHD Sit Ups

12 Dubbs  (MOD: 15 Singles + 3 Burpees…)

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3 Deadlifts

6 Burpees

1 Bar Muscle Up

6 GHD Sit Ups

9 Dubbs  (MOD: 9 Singles + 3 Burpees…)

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2 Deadlifts

4 Burpees

1 Bar Muscle Up

4 GHD Sit Ups

6 Dubbs  (MOD: 6 Singles + 3 Burpees…)

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1 Deadlift

2 Burpees

1 Bar Muscle Up

2 GHD Sit Ups

3 Dubbs (MOD: 3 Singles + 3 Burpees…)… TIME!!!

3…2…1…GO!!!

Mando

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2.12.2018 WOD & Scores…

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“Frustration…”

Posted: February 12, 2018 in Uncategorized

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“Fitness In 100 Words By Coach Greg Gassman…”

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That Last Line…

“Regularly Learn & Play New Sports…”

You Wait For The Blog To Be Posted…

You Read All The “Blah Blah Blah”…

You Watch Videos If There Are Any Put Up…

Or You Don’t…

Then You Get To The WOD…

Some WODs Bring A Smile To Your Face… You Love All The Movements/Lifts… You Come In Ready To GET SOME!!!

Some WODs… Let’s Just Say… “Something Comes Up” That Day & You Don’t Make It In…

The Real Reason You “Couldn’t” Make It In???

Because You See A Movement/Lift… Or Movements/Lifts That You “Don’t Like”???

A Movement/Lift Or Movements/Lifts That Frustrate The Hell Out Of You Because…

Well… You Suck At Them??? Or Maybe They Are Just New To You???

That’s No Reason To Not Come In… That’s The FUN Part!!!

Obviously… Coaches Will Have MODifications For Each & Every Athlete…

So There’s No Reason For You To Stay At Home…

But Even With The MODs… Some Of You Still Get Frustrated Because You Didn’t Perform The WOD “Rx’d” Because Of 1 Or 2 Movements/Lifts…

Or You Feel Like You Didn’t Get A “Good” WorkOut Because Of The MODifications…

Let Me Tell You… Sometimes… Those “MODifications” Are Worse That The Actual Movements/Lifts You Can’t Perform!!!

I Get It… Having To MODify Something Kinda Sucks…

So… Want That “Rx’d” Next To Your Name On The WhiteBoard???

EARN IT!!!

Practice What You Suck At!!!

Practice What You Suck At… Often & Anywhere…

You Don’t Need To Be In The Box To Practice Some Movements…

Don’t Have Pistols But Have A Floor To Stand On??? A Box To Sit On??? Or Something To Hold On To???

You Can Practice Your Pistols…

Don’t Have HandStand Push Ups But Have A Wall???

You Can Practice Your HandStand Push Ups…

Heck… Don’t Have Legit Push Ups But Have A Floor???

You Can Practice Your Push Ups…

Hang Power Snatches Still Looking A Little Sketchy???

Have A PVC Pipe Or BroomStick Laying Around The House???

You Can Practice Your Hang Power Snatches…

In The Box… Pull Ups…

Don’t Have Pull Ups… Whether It’s Chin To Bar OR Chest To Bar???

There’s This BIG ASS Pull Up Rig That You Walk By Every Single Time You Walk In The Box…

Maybe Knock Out A Few Pull Ups… Or Ring Rows… Or Banded Pull Ups…

Yes… You’re Going To See All Of The Above Movements In Today’s WOD…

Now… We Don’t Expect You To Come In A Few Mins Early To Class… Practice The Above Movements For A Rep Or 2 & Then Automatically Become Experts… But @ Least You’re Trying To Better Yourself…

But You Have To Do This Often… And With All Movements…

You Got Your 1st Pull Up Or Chest To Bar Pull Up Or Muscle Up Or Double Under Or Rope Climb Or Etc Etc 3 Months Ago?!?!

Sweet!!!

How Many Can You Now?!?!

Can You Even Do 1 Still?!?!

Or Did You Just Get That One & Assume That It Would Stay With You For The Rest Of Your Life?!?!

Hard Movements & Big Lifts Are Not Herpes!!!

Don’t Be That Guy Or Girl Who Only Practices “X” Movement/Lift When It Comes Up In A WOD…

And Don’t Be That Guy Or Girl That Gets Frustrated/Pissed Off Because You Suck @ “X” Movement/Lift When It Comes Up In A WOD Because You Never Practice It…

“Rx’d”… MODified… Movements/Lifts You Love… Movements/Lifts You Hate… Day In & Day Out… Give It All You Got…

Give It All You Got… And Leave The Box With Your Head Held High With A Sense Of Accomplishment… Not Frustration…

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Hang Power Snatch Practice Up To MetCon Weight…

MetCon…

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

***HandStand Push Ups… Rx’d: M&F… MOD: Coaches Choice…***

***Chest To Bar Pull Ups… Rx’d: M&F… MOD: Chin To Bar Pull Ups Or Coaches Choice…***

***Hang Power Snatches… @ 85%…***

For Time: 15 Min TIME CAP!!! 

30 Cal Row

15/15 Pistols

15 HandStand Push Ups

15 Chest To Bar Pull Ups

3 Hang Power Snatches 

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20 Cal Row

10/10 Pistols

10 HSPUs

10 Chest To Bar Pull Ups

2 Hang Power Snatches

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10 Cal Row

5/5 Pistols

5 HSPUs

5 Chest To Bar Pull Ups

1 Hang Power Snatch… TIME!!!

3…2…1…GO!!!

Mando

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“Week 5 In The Books…”

Posted: February 11, 2018 in Uncategorized

5 Weeks Of A 9 Week Strength & Conditioning Training Cycle Done!!!

It’s About To Get Even Nastier…

Cuz We’re Staying With 9 Reps But Bumpin’ It Up To…

 

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We’ll Be Using 85% For Your Lifts During Week 6…

This Week… After Saying Hello… You’ll Be Asked For A Few Numbers When You Walk In…

Monday: Hang Power Snatch… Let Your Coach Know What You Used Last Week…

Tuesday: 85% Of Your 3 Rep Max Deadlift…

Wednesday: 85% Of Your 3 Rep Max Front Squat & Back Squat…

Thursday: 85% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Stay Strong RCCF…

It’s Gonna Be Heavy… Stay Focused!!!

In The Mean Time…

ALRIGHT… HERE WE GO!!!

Active Rest Day… Figure Out Your Numbers Then Get Out & Do Something!!!

3…2…1…GO!!!

Mando

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 2.10.2018 WOD & Scores…
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“Rough Week…”

Posted: February 10, 2018 in Uncategorized

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I Feel Like I Say Or Think This Every Friday Night…

But Damn… That Was A Rough Week… And It’s Not Even Over!!!

Still Got Some Left?!?!

Come On Out Saturday Morning & See What “Fun” We Have In Store For Ya!!!

Hmmm… Haven’t Touched These This Week…

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 Hmmm….

ALRIGHT… HERE WE GO!!!

GRID 06: 9AM…

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

***Yes… We’re Using KettleBells Today… Keep Them Looking Pretty… Please Put Them Back Where You Got Them…***No automatic alt text available.

3…2…1…GO!!!

Mando

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2.9.2018 WOD & Scores…

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“Bye Bye Legs…”

Posted: February 9, 2018 in Uncategorized

Nice Work On “Squattin’ Annie”!!!

Keepin’ That One In My Back Pocket…

Have Any Legs Left?!?!

Not After Today…

Happy Friday!!!

***Don’t Forget To Come Out Saturday Morning To The GRID WOD!!! Sign Up On ZenPlanner & Be @ The Box By 8:45AM…***

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

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

***Box Jumps… Rx’d: M-30″/F-24″…***

***Pistols… Rx’d: M&F… MOD: “3-For-1” Complex Of: 1 Lunge +1 Lunge + 1 Air Squat…***

***Wall Ball Shots… Rx’d: M-20lbs To 12Ft./F-14lbs To 10 Ft.***

***GHD Sit Ups… Rx’d: M&F… MOD: Med Ball Sit Ups…***

For Time: 25 Min TIME CAP!!! 

10  Cleans 

20 Box Jumps 

30 Pistols

40 Wall Ball Shots 

50 GHD Sit Ups

40 WBS

30 Pistols

20 Box Jumps

10 Cleans… TIME!!!

3…2…1…GO!!!

Mando

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2.8.2017 WOD & Scores…

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“Annie Deadlifts & Squats…”

Posted: February 8, 2018 in Uncategorized

It’s Gonna Be Nice Outside Today…

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No… We’re Not Climbing “The M”… Maybe One Saturday…

But We Will Be Running Today…

Okay… Here’s Today’s MetCon…

For Time:

50 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

40 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

30 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

20 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

10 Air Squats… As Far As You Can Get In “Annie” In 2 Mins…

1 Mile Run… 

Got It?!?! Thought So…

“Annie Deadlifts & Squats…”

The Strength For Today… HEAVY Deadlifts!!! Take Care Of Your Back!!!

We’re Up To 80% Of Your 3 Rep Max “Touch & Go” Deadlift… We Will Be Performing “Single & Controlled” Deadlifts Today…

No Deadlifts In The MetCon…

The MetCon For Today…

“Annie” Is An O.G. CrossFit Girl WOD…

“Annie” Is…

For Time:

50 Double Unders

50 AbMat Sit Ups

40 Dubbs

40 Sit Ups

30 Dubbs

30 Sit UPs

20 Dubbs

20 Sit Ups

10 Dubbs

10 Sit Ups… TIME!!!

You Will Have 10 Mins To Finish The Above… But… There’s Going To Be 5 Different Buy-Ins For Each Round…

Each Round Is 2 Mins Long With No Rest… YOU CAN’T REST IN ORDER TO FINISH!!!

3…2…1… GO!!! And You Will Perform… “Squattin’ Annie”…

Round 1:

50 Air Squats… Then Straight Into 50 Double Unders & 50 Sit Ups… If You Finish… Continue Onto 40 Dubbs & 40 Sit Ups… So On & So On… But @ The 2:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 2:

40 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 4:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 3:

30 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 6:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 4:

20 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 8:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 5:

10 Air Squats… Then Straight Into Wherever You Left Off At On “Annie” & Keep On Moving…

But @ The 10:00 Min Mark… You Will Stop Wherever You’re At On “Annie” &…

Round 6: 1 Mile Run… TIME!!!

If You Finish “Annie”… You Get To “Rest” Until The 10 Min Mark… Your 2 Scores Will Be Your Finish Time On “Squattin’ Annie” & Your Total Finish Time…

***I Gave This One A Test Run Last Saturday After The GRID… Got 8:36 On “Squattin’ Annie & Total Finish Time Of 17:34… 8:36/17:34 Would Be My Score…***

If You Didn’t Not Finish “Annie”… You Will Be Working All The Way Up To The 10 Min Mark… Your 2 Scores Will Be How Far You Got On “Squattin’ Annie” & Your Total Finish Time…

***Had I Not Finished “Squattin’ Annie”… My Score Might Have Looked Like… 30 Dubbs + 17 Sit Ups/17:34…Though I’m Sure You Can Add A Few Seconds To My Finish Time Without That 94 Secs “Rest” I Got…***

Got It??? Kinda???

IT’S A THINKER!!! YOU NEED TO REMEMBER WHERE YOU LEFT OFF AT ON “ANNIE” AND REMEMBER TO COUNT THE CORRECT NUMBER OF AIR SQUATS… You Might Be Laughing… BUT TRUST US… WE’VE WITNESSED SOME PRETTY INTERESTING WOD DRUNK MOMENTS!!!

Let’s Just Lift & Have Fun!!!

ALRIGHT… HERE WE GO!!!

Strength…

***You Know The Drill… Come In & Load Up Your Barbell With 60% of your 3 Rep Max Touch & Go Deadlift For The Warm Up… Also Know Your 70% & Obviously your 80%…***

Every Min On the Min x 3 Mins

3 “Single & Controlled” Deadlifts @ 80% of your 3 Rep Max “Touch & Go” Deadlift

MetCon…

For Time:

***Starts With Air Squats… Back To Air Squats Every 2 Mins…***

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

0:00 Min: 50 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

2:00 Mins: 40 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

4:00 Mins: 30 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

6:00 Mins: 20 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

8:00 Mins: 10 Butt To Ball Air Squats… As Far As You Can Get In “Annie” In Remaining 2 Mins…

10:00 Mins: 1 Mile Run/Jog/Power Walk Any Direction You Want… TIME!!! 

***No Rowing Unless You Have An Injury… Bring Your Headphones & Enjoy The Nice Weather!!!***

3…2…1…GO!!!

Mando

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2.7.2018 WOD & Scores…

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“Gym’Nasty’ Snatches…”

Posted: February 7, 2018 in Uncategorized

Well… Not Nasty Snatches…

Beautiful Snatches With Some Gymnastic Movements…

Many MODs For The gym’Nasty’ Movements…

Yes… More Ring Dips… More HandStand Push Ups…

I’ll Let The “Quote” Speak For Itself…

Push Yourselves To Learn New Things!!!

Stay Strong RCCF…

ALRIGHT… HERE WE GO!!!

Skill…

Hang Power Snatch Practice

Strength/MetCon…

*** Hang Power Snatch… 80% Of Your Heaviest Hang Power Snatch…***

For Time: 15 Min TIME CAP!!!

15 Ring Dips

1 Hang Power Snatch

15 HandStand Push Ups

2 Hang Power Snatch

12 Ring Dips

3 Hang Power Snatch

12 HandStand Push Ups

2 Hang Power Snatch

9 Ring Dips

1 Hang Power Snatch

9 HandStand Push Ups… TIME!!!

3…2…1… GO!!!

Mando

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2.6.2018 WOD & Scores…

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