Danielle Would Like To Say “Thanks” & “Sorry” To Everyone Who Suffered Through Her Birthday WOD!!!

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GET READY FOR THE SOME NEWS BY THE END OF THIS WEEK!!!

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ALRIGHT… HERE WE GO!!!

Strength…

***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***

Every Min On the Min x 3 Mins:

5 Push/Spit Jerks @ 70% of your 5 Rep Max

Every Min On the Min x 2 Mins:

3 Push/Split Jerks 75% of your 5 Rep Max

***Then…***

20 “Un-Broken” Strict Presses @ 15lbs Less Than Your 5 Rep Max

MetCon… 

***Push Presses… Rx’d: M-95lbs/F-65lbs…***

***Box Jumps… Rx’d: M-30″/F-24″…***

15 Min TIME CAP!!!

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For a Total of 3 Rounds…

400 Meter Run

21 Push Presses

12 Box Jumps… TIME!!!

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3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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Danielley’s Birthday WOD & Scores…

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***Remember Everyone… The 7:30PM Class Today Is Cancelled… All The Morning Classes & Earlier PM Classes Are Business As Usual…***

***Actually… There’s Really Only 1 “Dislike” Movement For Danielley…There Just Happens To Be 86+ Reps Of That Particular Movement… ***

Happy Birthday To My Love… Danielley…

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Words Cannot Be Spoken Or Written Of The Love I Have For You…

November 27th, 2004 Changed My Life Completely…

It Was November 27th, 2004… I Was Sitting In My Marine Corps Barracks In 29 Palms… Talking To You Over The Phone…

We’ve Been Talking… Dating For Awhile… But On That Night… For The First Time… I Said “I Love You”…

Even Better… You Said “I Love You Too”…

Years Later…

On November 8th, 2013… We Got Married!!!

Strength… Intelligence… Beauty…

I Couldn’t Ask For A Better Battle Buddy To Have By My Side For So Many Years!!!

And Now We’re About To Go On A Crazy Adventure…

And I Can’t Wait To See What The Future… What This Adventure Has In Store For Us!!!

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Happy Birthday My Love!!!

W.L.Y.M.T.M?

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Cleans… Rx’d: BodyWeight… Sx’d: 75% BodyWeight… MOD Weight: C.C.***

***HandStand Push Ups… Rx’d/Sx’d: M&F… MOD: American KettleBell Swings- 53lbs/35lbs…***

***Thrusters… Rx’d/Sx’d: 95lbs/F-65lbs… No Racks…***

***Double Unders… Rx’d/Sx’d: M&F… MOD: Running In Place Singles…***

***Chest To Bar Pull Ups… Rx’d/Sx’d: M&F… Bar Muscle Ups If You Got ‘Em… MOD: Chin To Bar Pull Ups Or Jumping Chest To Bar Pull Ups…***

Example Scores…

Mando- Rx’d…

4 Rounds + 4 Cleans

115lbs

4 Rounds + 19 Thrusters + 16 Dubbs

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On A 32 Min Running Clock…

As Many Rounds As 8 Mins:

4 BodyWeight Cleans

16 HandStand Push Ups 

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Straight Into…

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6 Mins To Establish A 1 Rep Max Snatch

Depending On The Size Of The Class… You MAY Have A 2nd Barbell Loaded Up With Your 1st Snatch Attempt…

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Rest 2 Mins…

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As Many Rounds As Possible In 16 Mins:

19 Thrusters

86 Double Unders

4 Chest To Bar Pull Ups… TIME!!!

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3…2…1…GO!!!

Mando

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“Week 1 In The Books…”

Posted: April 15, 2018 in Uncategorized

That Was One Hell Of A Way To Start Off Week 1…

Great Start On The Lifts… Crazy/Frustrating MetCons…

Amazing Performance All Around…

And We Only Had Half A Gym!!!

As You Noticed… We Started To Empty Out The Box…

Plans Haven’t Changed… 

A New Box Is Coming…

But Paper Work Is A B—H & I Don’t Want To  Give Out Any Information That May Change Or Be False…

Trust Me… I Want To Tell All Of You So Much!!! 

Patience… Patience… Patience…

RainCross Strength & Conditioning/RainCross CrossFit Is Coming!!!

For Those Who Don’t Know… The Riverside “Bell” Is Called The RainCross…

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Back To This Past Week…

Damn That Was A Hard Week!!!

We Played Around With 60% & 65%…

This Week We’re Bumping It Up To 70% & 75%…

Rest Up & Get Ready For Week 2 Of This 6 Week Strength Cycle…

Here’s All The Numbers You’ll Need To Know…

Along With Some Movements You’ll See In The MetCons…

Keep Up The Great Work RCCF…

Week 2…

Monday: Body Weight Cleans… 1 Rep Max Snatches… Both Mixed In With Danielley’s Birthday WOD!!!

Heavy Cleans/HandStand Push Ups/Heavy Snatches/Thrusters/Dubbs/Chest To Bar Pull Ups

ALSO… MONDAY… THERE WILL NOT BE A 7:30PM CLASS!!! ALL MORNING CLASSES & EARLIER PM CLASSES ARE BUSINESS AS USUAL…

Tuesday: 70% & 75% Of Your 5 Rep Max Push Jerk & 15lbs Less Than Your 5 Rep Max Strict Press

Running/Push Presses/High Box Jumps

Wednesday: 70% & 75% Of Your 5 Rep Max OverHead Squat & 15lbs Less Than Your 5 Rep Max Back Squat

Run/Dubbs/MedBall Cleans

Thursday: 70% & 75% Of Your 3 Rep Max Deadlift

Heavy Deadlifts/Heavy KBS/Sit Ups

Friday: Barbell & gymNasty Complexes

Dubbs/Rowing/Deadlifts/Hang Cleans/Push Presses/Chin To Bar Pull Ups/Chest To Bar Pull Ups/Bar Muscle Ups/Toes To Bar/GHD Sit Ups

Saturday Sweat Sesh: GRID 16 @ 8:45AM

And Next Sunday… Same As Today…

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ALRIGHT… HERE WE GO!!!

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

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3…2…1…GO!!!

Mando

 

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4.14.2018 WOD & Scores…

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Wasn’t Friday Fun?!?!

I’m Scared To Come In Saturday Morning!!! Might Walk Into An Angry Mob Of RC CrossFitters!!!

Got Some Left?!?!

“Synchronized Burpee Penalty…”

Jump Rope…

Rowing…

Wall Ball Shots…

KettleBell Swings…

Running…

And That’s All You Get…

Come Out Saturday Morning To Find Out More!!!

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ALRIGHT… HERE WE GO!!!

9AM: GRID 15

***IF YOU SIGN UP FOR THE GRID WOD… SHOW UP FOR THE GRID WOD & BE @ THE BOX BY 8:45AM!!!***

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3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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4.13.2018 WOD & Scores…

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3 Parts To Today’s WOD…

Part 1… The Buy In: 1K Row + 100 Double Unders…

The MOD For Double Unders Will Be Running In Place Singles…

For Both… You CAN Rest @ The 20 Rep Mark… The 40 Rep Mark.. The 60 Rep Mark… The 80 Rep Mark… And Obviously The 100 Rep Mark… No Penalties!!!

You Don’t Have To Stop The 20-40-60-80 Rep Marks…

But… Let’s Say You Hit 20 Reps… Keep On Going… You Hit 40 Reps… Feeling Good So You Keep On Going And Then BAM!!! You Mess Up @ “45”.. That’ Means You’re 15 Reps Away From 60… You Must Perform 15 Burpees… Then You Will Pick Up Wherever You Left Off At… You Start Back Up And Mess Up @ “50”… That Means You’re 10 Reps Away From 60… You Must Perform 10 Burpees… You Pick Back Up And Make It To 60 And Purposely Rest… You’re Good!!! No Burpees…

Makes Sense?!?!

Part 2… 5 Rounds Of Heavy Thrusters With A “Remaining Burpee” Penalty… Chest To Bar Pull Ups… GHD Sit Ups…

Part 3… The Cash Out: 100 Double Unders/Singles With The Same “Remaining Burpee” Penalty As The Buy-In + 1K Row…

Happy Friday The 13th!!!

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon… 

***Double Unders… Rx’d: M&F… MOD: In Place Singles… Both With A Remaining Burpee Penalty… 20 Reps @ A Time…***

***Thrusters… ADV: M-155lbs/F-105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-115lbs/F-85lbs… Both With A Remaining Burpee Penalty… ***

***Chest To Bar Pull Ups… ADV/Rx’d/Sx’d… MOD: C.C***

***GHD Sit Ups… ADV/Rx’d/Sx’d… MOD: C.C***

***Make Sure You Can The Units On The Rower…***

35 Min TIME CAP!!!

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For Time:

1K Row

(If Not Enough Rowers… 800 Meter Run… First Come First Serve…)

100 Double Unders

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For a Total of 5 Rounds:

5 Thrusters

10 Chest To Bar Pull Ups

10 GHD Sit Ups

15 Cal Row

(If Not Enough Rowers… 200 Meter Run… First Come First Serve…)

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100 Dubbs

1K Row… TIME!!!

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3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

 

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4.12.2018 WOD & Scores…

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“Rubber Required…”

Posted: April 12, 2018 in Uncategorized

 

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See… Nobody Died Today During Wall Ball Shots…

But Today…

Today… Everyone Will Be Performing Box Jumps During The MetCon…

Only 30 Reps… But Still… The Box Could Easily Slip & Slide On The Concrete…

Make Sure You Perform Today’s Box Jumps On The Rubber…

ALRIGHT… HERE WE GO!!!

Strength…

***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***

Every Min On the Min x 3 Mins:

5 Push/Spit Jerks @ 60% of your 5 Rep Max

Every Min On the Min x 2 Mins:

5 Push/Split Jerks 65% of your 5 Rep Max

***Then…***

20 “Un-Broken” Strict Presses @ 20 Less Than Your 5 Rep Max

MetCon… 

WOD 1…

“BodyWeight STOHs…”

***Shoulder To OverHeads… From Rack… Rx’d: M&F-Body Weight…***

***Box Jumps… Rx’d: M-30″/24″…***

15 Min TIME CAP!!!

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For Time:

10 Body Weight “STOHs”

15 Box Jumps

10 BW “STOHs”

15 Box Jumps

10 BW “STOHs”

1,000 Meter Row… TIME!!!

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***OR…***

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WOD 2…

“DB Hang Power Clean & STOHs…”

***DumbBells… Pick Your Poison… Think Back To When We Performed The CrossFit Games Open WODs A Few Weeks Back…***

***Box Jumps… Rx’d: M-30″/24″…***

15 Min TIME CAP!!!

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10 DB Hang Power Clean & “STOHs”

15 Box Jumps

10 DB Hang Power Clean & “STOHs”

15 Box Jumps

10 DB Hang Power Clean & “STOHs”

800 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

 

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4.11.2018 WOD & Scores…

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“Rubber Or Not…”

Posted: April 11, 2018 in Uncategorized
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3 Lift Complex Today For The Strength…

Have Fun Liftin’ RCCF!!!

For The MetCon…

“Rubber Or Not…” We’re Performing Wall Ball Shots… A Lot Of Wall Ball Shots…

I Performed The 150 Wall Ball Shots In Every Single Spot Possible Where The Guys (And Ladies Sometimes…) Usually Perform WBS… Trust Me… You’re Not Going To Slip & Slide On The Concrete… You’ll Live!!!

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ALRIGHT… HERE WE GO!!!

Strength…

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

1 Power Snatch + 1 Hang Snatch + 1 OverHead Squat

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***Rest 3 Mins…***

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MetCon… 

***OverHead Squats… Racks Optional… Rx’d: M-95lbs/F-65lbs…***

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

20 Min TIME CAP!!!

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For a Total of 10 Rounds:

5 OverHead Squats

15 Wall Ball Shots… TIME!!!

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3…2…1…GO!!!

Mando

 

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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4.10.2018 WOD & Scores…

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