“Single & Controlled…”

Posted: October 11, 2017 in Uncategorized

Yes… I Know…

It Was Fun While It Lasted…

Being Able To “Touch & Go” Or “Drop It From The Top” Whenever Deadlifts Came Up In A MetCon These Past Few Weeks…

Well… No More…

Back To Single & Controlled Deadlifts…

And Yes… More Box Jumps…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Deadlift… 60% Of Your 1 Rep Max Or Coaches Choice…***

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

***Hand Release KettleBell Swings… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…Sx’d: M-35lbs/F-26lbs…***

***Sit Ups… ADV: M&F-GHD Sit Ups…  Rx’d: MedBall AbMat Sit Ups… Sx’d :AbMat Sit Ups…***

For a Total of 5 Rounds:

5 Single & Controlled DeadLifts

10 Box Jumps

15 Hand Release KettleBell Swings

20 Sit Ups

250 Meter Row… TIME!!!

3…2…1…GO!!!

Mando

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10.11.2017 WOD & Scores…

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“You Came Back!!!”

Posted: October 10, 2017 in Uncategorized

I Guess You Kinda Liked Us…

Some Of Ya Came Back!!!

Hope To See More Faces From Last Week’s Guest Week Back At RC CrossFit!!!

Great Job To Everyone On Day 1…

Onto Day 2 Of 8 Weeks…

ALRIGHT… HERE WE GO!!!

Strength…

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

Rest For 3 Mins…

MetCon…

*** HandStand Push Ups… Rx’d: M&F- Hands On Deck/Head To Deck…***

***Pull Ups… Rx’d:M&F- Strict Pull Ups… ***

***Push Ups… Rx’d: M&F- With Hand Release… ***

***Box Jumps… Rx’d: M-24″/F-20″…***

For Time:

5 HandStand Push Ups

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

500 Meter R0w

4 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

400 Meter Run

3 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

300 Meter Run

2 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

200 Meter Run

1 HSPU

5 Strict Pull Ups

5 Hand Release Push Ups

5 Box Jumps

100 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

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10.9.2017 WOD & Scores Will Be Up Later…

Rest Of The Week… Kinda…
Monday: Front Squat-Done…
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Olympic Lifting Complex
Friday: MetCon
Saturday: GRID
Sunday: Active Rest Day
 
You’re Welcome…

“8 Week Season…”

Posted: October 9, 2017 in Uncategorized

Long Post… Read Up…

8 Weeks…

For The Next 8 Weeks… We Will Be Following A Different Strength Training Program…

We’re Not Going To Follow The “60%-80%” Strength Training Program We Normally Follow…

Most… Most Of Us… Have Legit 1 Rep Max Numbers For A Lot Of The Power & Olympic Lifts That We Train @ RCCF…

For Those That Don’t… Coaches Will Give You A Good Starting Point & You Will Advance From There…

There Will Be 5 Weeks Of Legit “Strength Training” Followed By A MetCon…

Week 6 Will Be A Strength “Rest Week”…

Week 7 Will Be “Re-Test Week”…

Week 8 Will Be “Hell Week”…

Then We Start All Over…

This Next Part Was Supposed To Be It’s Own Blog After This Past “PR Week”… But It Ties In Better This Way…

“PR vs. Sea-R…”

A Personal Record… Or PR… Is An Individual’s Best Performance Ever In A Given Sporting Event…

A Season Record…. Or SR (No… It’s Not Really Pronounced “Sea-R”…)… Is An Individual’s Best Performance In A Given Sporting Event During A Particular Season…

I’ll Use Track & Field As An Example…

It’s Pretty Easy To Figure Out What Your Season Record Is In The 400 Meter Sprint… It’s What You’re Fastest 400 Meter Sprint Is That Season!!!

I Know… Mind Blown…

“Real” Sports Utilize In-Season & Off-Season Training Techniques… They Have Set Schedules/Seasons…

But… RC CrossFit Doesn’t Really Have “Seasons”…

So How Can You Figure Out What Is Your “Personal Best” & Your “Season Best”?

This Is Just An Example… And I’m Going To Pick On Myself…

Right Now… I’m “In-Season”…

I’m On Day (I’m Typing This Up Saturday @ 1PM After The GRID…) 131 Of A 6 Month “Season” & WOD 218 (Updated…) Of Who Knows How Many To Come?!?!

I Go 3s…

My “Season” Is Going To Last Either 3 Months… 6 Months… Or 9 Months… All With A 1 Month “Rest/Recovery” Training Regimen…

That Does Not Mean I’m Going To Sit On My Ass For A Month… Just Means I’ll Be Fine Tuning My Training & Let My Body Rest A Little Bit…

Why 3 Months? I Don’t Know… All My Training/Schooling/Deployments In The Marine Corps Came In Multiple Of 3 Month Increments… I Just

Got Used To It I Guess…

I Do All Of RCCF’s WODs Plus My Own Stuff… That’s MY Season…

Any Lifts Or MetCons I Performed… That Was The Best I Had During That “Season”…

F–K “PR Week!!!

I Didn’t Like It…

Yes… All Of Our New Athletes Got A PR… They Never Had One To Begin With… 

But Our “Experienced” Athletes… Not So Much… Hell… Some Of You Didn’t Even Come In…

What Was The Number 1 Excuse???

“Why Even Come In?!?! I’m Not Gonna PR…”

Well… Not With That Attitude…

I’ve Said It Before…

Beating Your PR Is Hard!!!

You Have To Lift As Heavy As You Ever Lifted… Or Move As Fast As You Ever Moved… And Yes… It’s Hard To Do… It Hurts…

So Maybe You Don’t Get A Personal Record… But Maybe You Got A Season Record…

“But I Don’t Have A “Season”…”

Well I’m Going To Give You One…

8 Weeks…

Treat The Next 8 Weeks As Your “Season”…

Train With Intention… Set A Goal… Do Whatever It Takes To Reach That Goal… But Have Fun Along The Journey…

The World Is Not Going To End If You Don’t Beat That Personal Record Every Time You Touch A Barbell…

There Is Also A Thing Called Your “Personal Best”…

During That Particular Lift… That Particular MetCon… You Just Felt So Good & Everything Clicked!!!

It May Not Have Been Your Heaviest Lift… But It Looked Beautiful & Felt Amazing…

It May Not Have Been Your Fastest MetCon… But Every Movement Looked Beautiful & Felt Amazing…

You Just Had Fun While Bettering Your Lifestyle…

Let’s See What 8 Weeks Can Do…

Here’s Day 1…

 ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 Mins To Establish A 3 Rep Max Front Squat…

Rest For 3 Mins…

MetCon…

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

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

For Time:

50 Double Unders

1 Burpee

25 Box Jumps

40 Double Unders

1 Burpee

20 Box Jumps

30 Double Unders

1 Burpee

15 Box Jumps

20 Double Unders

1 Burpee

10 Box Jumps

10 Double Unders

1 Burpee

5 Box Jumps… TIME!!!

3…2…1… GO!!!

Mando

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From The Vault… Originally Posted 8.13.2017…

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

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So… Will We See You Monday?!?!

This Week Was Rough For All Of Our Athletes… Guests & RCCF Athletes…

For Our RCCF Athletes… Yea… You Got Another Dose Of “Hell Week”…

For Our Guests… You Got Just A Taste Of How “Hard” Our WODs Can Be…

But Guests… Know This… This Past Week Is NOT How We Train Everyday…

RC CrossFit Is A Strength & Conditioning Gym…

We Perform All The Major Power & Olympic Lifts…

We Perform Body Weight Movements… Plyometric Movements… KettleBell Movements… DumbBell Movements… Complex BarBell Movements… We Run… We Row… Etc… Etc…

We Take The Best Training Methods & Mash Them Into One SMART Training Program…

First… A Warm Up Dedicated To Whatever Movements That We Will Be Performing That Day…

Then The “Strength” Portion Of The Class… Slow & Technique Focused…

And Finally The “MetCon” (Metabolic Conditioning) Is More Of The “GO GO GO” WorkOut That You Had A Taste Of This Past Week…

We Do Both… Strength… And… Conditioning…

But Our Biggest Concern Is Not How Heavy You Can Lift… Or How Fast You Can Finish A WorkOut…

It’s About Proper & Safe Movement From Out Athletes…

The Weight… The Speed… Those Will Come With Time… How Much Time???

How Dedicated Are You?!?!

I’ve Been A “Coach” In The Marine Corps Since December 2002… I’ve Been A Certified Personal Trainer Since 2004… I’ve Been A Certified Strength & Conditioning Coach Since 2008… And A Certified CrossFit Coach Since 2009…

Do You Know What All Those Pieces Of Paper Mean?

NOT A DAMN THING!!! And I Know I Can Speak For Coach Ivan & All Of His Certifications When I Say That…

We Just Love What We Do… We’re Dedicated To What We Do…

We Want To Be Surrounded By Those Same Type Of People…

Are You One Of Them???

ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

Guests: What Does That Mean… It Means Exactly That… Don’t Just Sit On The Couch… Get Out & Do Something!!! Go For A Hike… A Jog… A Walk… Bike Ride… Anything!!! Don’t Let Everything You Did This Past Week Go To S–T By Stuffing Your Face & Watching FootBall… If You Are Doing That… Perform Burpees During Each Commercial Break!!! If You DVR’d The Game… NO FAST FORWARDING!!! LOL…

HOPE TO SEE THE BOX PACKED COME MONDAY!!!

3…2…1…GO!!!

Mando

10.7.2017 WOD & Scores…

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“Last Day For Guest Week…”

Posted: October 7, 2017 in Uncategorized

Alright Ladies & Gents… Last Day For Our Guests @ RCCF!!!

You Made It Through Monday-Friday… Let’s See What Ya Got On Saturday!!!

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

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We Do Things A Little Different On Saturdays…

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

Saturday’s We Team Up…

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

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

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

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!!!

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

Hope You Play Well With Others…

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

ALRIGHT… HERE WE GO!!!

10AM: GRID WOD

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

In Case You Haven’t Noticed… I Want/Need Everybody @ The Box By 9:45AM…

Why?!?!

Coaches Need A Smart Plan…

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 Science Behind The Madness…

One Thing’s For Sure… Our Guests Haven’t Ran The Mile Yet…

3…2…1…GO!!!

Mando

 

10.6.2017 WOD & Scores…

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That’s Right Ladies & Gents…

Today Is The Last WEEK-Day For Guest Week…

But We Still Have 1 More Guest Day Held @ 10AM On Saturday…

EVERYONE’S WELCOME… PLEASE BE AT THE BOX BY 9:45AM… BE AT THE BOX BY 9:45AM… BE AT THE BOX BY 9:45AM!!!

On To Friday…

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A Lil’ Re-Cap Of This Past Week… Hope You Paid Attention!!! Come In Ready To Go!!!

ALRIGHT… HERE WE GO!!!

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

MedBall… ADV/Rx’d/Sx’d: M-20lbs To 10 Ft./F-10lbs To 8 Ft.

KettleBell… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-35lbs/F-26lbs

***IF YOU’RE NOT GOING “ADV-RX’D-SX’D”… THEN USE WHATEVER WEIGHT/EQUIPMENT/MOVEMENT YOU USED THIS PAST WEEK***

For Time:

500 Meter Row

20 Deadlifts 

5 Burpees

15 Hang Power Cleans

5 Burpees

10 Front Squats (From The Rack…)

5 Burpees

5 Push Presses (From The Rack…)

5 Burpees

400 Meter Run…

**********Rest 1 Min**********

400 Meter Run

60 Double Unders (ADV/Rx’d/Sx’d: M&F… 100 Meter Run Penalty For Breaking… MOD: Mt. Climbers With A 100 Meter Run…60 Mt. Climbers+100M Run…)

25 MedBall Ab Mat Sit Ups 

25 Ab Mat Sit Ups

20 Russian KettleBell Swings

20 American KettleBell Swings

30 MedBall Push Ups

20 Push Shots

10 Wall Ball Shots

500 Meter R0w… TIME!!!

3…2…1…GO!!!

Mando

10.5.2017 WOD & Scores…

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“Day 4 Of Guest Week…”

Posted: October 5, 2017 in Uncategorized

Ouch… That Was A Rough 20 Min Ass Kickin’!!!

On To Day 4… Olympic Lifting…

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Everyone’s Doing Amazing… Guests… Only 3 Days Left… Hang In There!!!

Friday… Friday Expect To Get Your Ass Kicked!!!

Saturday… 1 TEAM WOD @ 10AM… BE AT THE BOX BY 9:45AM!!! BE AT THE BOX BY 9:45AM!!! BE AT THE BOX BY 9:45AM!!!

Here’s Some HomeWork…

Hang Power Clean…

Old School…

New School…

Wall Ball Shots…

Old School…

New School…

ALRIGHT… HERE WE GO!!!

For Time: 

500 Meter Row

3 Hang Power Cleans (ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…)

15 Wall Ball Shots (ADV/Rx’d/Sx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.)

6 Hang Power Cleans

15 Wall Ball Shots

9 Hang Power Cleans

15 Wall Ball Shots

250 Meter Row

12 Burpees

250 Meter Row

15 Wall Ball Shots

9 Hang Power Cleans

15 Wall Ball Shots

6 Hang Power Cleans

15 Wall Ball Shots

3 Hang Power Cleans

500 Meter Row… TIME!!!

3…2…1…GO!!!

Mando

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10.4.2017 WOD & Scores…

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