“Happy Birthday Lexi!!!”

Posted: June 13, 2018 in Uncategorized

Happy Birthday To Our Youngest RainCross Athlete… Lexi!!!

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Well… You Used To Give Me Dirty Looks @ The Old Box… I Thought You Hated Me… Guess It Didn’t Help That I Picked On You!!! LOL…

But Turns Out… We’re Pretty Good Friends…

And… You’re Turning Into Quite A Lil’ Athlete…

Can’t Wait To See What The Future Of RainCross Brings Us!!!

And Thank You Ariana For En-Trusting Me With Lexi!!! 

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**************************************************

ALRIGHT… HERE WE GO!!!

Skill/Strength…

Power Snatch Work

Work Up To MetCon Weights…

MetCon…

***Double Unders… Elite/ADV/Rx’d/Sx’d… MOD: 60 Singles… Both With A 3 Burpee Penalty…***

***BarBell Weights…***

Elite: 115lbs-135lbs-155lbs/85lbs-95lbs-105lbs

ADV: 95lbs-115lbs-135/65lbs-85lbs-95lbs

Rx’d: 75lbs-95lbs-115lbs/55lbs-65lbs-85lbs

Sx’d: 55lbs-75lbs-95lbs/35lbs45lbs-55lbs

20 Min TIME CAP!!!

——————————————————

For Time:

MidWay Run (300+ Meters…)

30 Double Unders (60 Singles…)

10 Power Snatches (Light Weight…)

————————————————

30 AbMat Sit Ups

5 Power Snatches (Middle Weight…)

30 Burpeees

5 Power Snatches (Middle Weight…)

30 AbMat Sit Ups

————————————————

10 Power Snatches (Heavy Weight…)

30 Double Unders

MidWay Run… TIME!!!

**************************************************

3…2…1..GO!!!

Mando

 

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6.12.2018 WOD & Scores…
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“Happy Birthday Yez!!!”

Posted: June 12, 2018 in Uncategorized
Happy Birthday Yez!!!
Image may contain: 3 people, including Mando Macias, people smiling, people standing
So Proud To Have Been Able To Coach You Since Day One…
Can’t Wait To See What The Future Brings Your Way…
Now Enjoy Your Day!!!
Onto Tuesday…
Monday We Performed The Hang Power Snatch…
No Squat Required…
Today We Will Still Be Starting From The Hang Position… But We’re Dropping All The Down Into An OverHead Squat Position…
Ideally… You Want To Use The Same Weights That You Used For The Hang Power Snatches…
We’ll See…

********************************************************************************

ALRIGHT… HERE WE GO… 

The Hang Snatch…

Skill/Strength…

Hang Snatch Work

Build Up To Your MetCon Weights…

MetCon…

***BarBell Weights…***

Elite: 115lbs-135lbs-155lbs/85lbs-95lbs-105lbs

ADV: 95lbs-115lbs-135/65lbs-85lbs-95lbs

Rx’d: 75lbs-95lbs-115lbs/55lbs-65lbs-85lbs

Sx’d: 55lbs-75lbs-95lbs/35lbs45lbs-55lbs

***Pull Ups… Elite/ADV/Rx’d/Sx’d… MOD: KB High Pulls…***

***Double Unders… Elite/ADV/Rx’d/Sx’d… MOD: 90 Singles…***

***20 Min TIME CAP!!!***

———————————————————————

For Time:

Studio Run (200 Meters)

21 Hang Snatches (Lightest Weight…)

21 Pull Ups

Pump Run (100 Meters)

15 Hang Snatches (Medium Weight…)

15 Pull Ups

Pump Run

9 Hang Snatches (Heaviest Weight…)

9 Pull Ups

Studio Run… Then…

45 Double Unders (90 Singles…) with a 1 Hang Snatch Penalty… TIME!!!

********************************************************************************

3…2…1…GO!!!

MASTERPLAN TRIAL sample text

Related image

6.11.2018 WOD & Scores…

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Re-Post…

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The Grand Opening Of RainCross Strength & Conditioning!!!

FIRST… SORRY… BUT THERE WILL NOT BE A SATURDAY SWEAT SESH THAT MORNING!!!

You’re Going To See This Post Up A Lot Over The Next 2 Weeks…

And I Hope You Just Don’t Scroll Down To The WOD & Forget About It…

I Hope That Everyday You See It… It Reminds You Of How Far You Have Come…

Not Just “The Station”… YOU!!!

Think Back To When You Started With Us As RC CrossFit…

Hell… Think Back To CrossFit Riverside… And For Some Of You… Back In The Day @ L.A. Fitness!!!

Think Back To Which Location You Started With Us As RC CrossFit… We Had 3…

Think Back To Your 1st Day Training @ The Station Under The New Name… RainCross Strength & Conditioning…

Whether You Believe It Or Not… Every Time You Walked Into The Box… Into The Station… Just Like That… You Automatically Got Stronger… Mentally Stronger Right Off The Bat… You Woke Your Ass Up When You Could Have Slept In & Decided To Train… You Drove Straight From Work Or School When You Could’ve Drove Straight Home & Decided To Train… You Might Have Had The Shittiest Day Ever & Just Wanted To Crawl Into A Hole But You Decided To Train… You Might Have Had The Best Day Ever & Thought You Deserved A Rest Day To Treat Yourself Even More But You Decided To Train… Which I Think IS Treating Yourself!!!

You Decided To Walk Into The Box… Now The Station… And Train Your Ass Off!!!

No Matter What “The WhiteBoard” Says @ The End Of Training… You Walk Out Feeling Alive!!! Well… You Might Feel Like You Just Got Your Ass Kicked… But You Feel GOOD…

And You Keep Coming Back… And You Keep Getting Stronger… Every… Single Day…

It’s A Good Feeling…

And It’s A Good Feeling To Share…

I Hope That Every Time You See RCSC’s Grand Opening Post You Share It With Somebody… A Family Member… A Friend… A Co-Worker… The Mailman… The Cashier @ The Grocery Store… Your Barber… Your Hair Stylist… Your Teacher… Your Student… The Person Standing Next To You Wearing A “Fitness Motivation” Shirt & Compression Tights…

Invite Them Down… Let Them See This “Gas Station” That You Talk About…

“I Train @ A Gas Station…” I Know You’ve Said It Before…

And Finally Prove To Them That… Yes… YOU REALLY DO TRAIN @ A GAS STATION!!!

Most Importantly…

Invite Them Down & Let Them See The Amazing Community Of Athletes/Family/Friends We Have @ RainCross Strength & Conditioning…

Who Knows??? Maybe They’ll Want To Be Part Of The RainCross Family!!!

“As One Of The Owners Of The Station… As Coach Of RainCross Strength & Conditioning… My Goal… My Objective… Is Quite Simple… I Want To Build A Community Of Amazing Athletes/Family/Friends Bound Together By Sweat As Thick As Blood…”

MASTERPLAN TRIAL sample text

No automatic alt text available.

 

The Grand Opening Details…

You Know Danielle & I… We’ll Be There Bright & Early Getting All The Last Min Things Done…

But… Grab Your Family & Friends & Bring Them Out To “The Station”!!!

“Official” Time: 10AM-2PM… (Don’t Worry… We’re Not Kicking Everyone Out @ 2PM… It’s A Party!!! Why End An Amazing Time?!?! And I’m Sure There Will Be An “After” Party Going Down Somewhere!!!)

There Will Be Food (Taco Guy!!!)… Snacks… Drinks… (Feel Free To Bring Your Own Drinks!!!)…

There Will Be Raffles Going On With Some Pretty Amazing Prizes For RainCross Athletes & Your Family & Friends!!!

***And For All You Athletes Who Need That Saturday Sweat Sesh… You’ll Have Plenty To Choose From!!!***

There Will Be On-Going & Scheduled WODs/Events!!!

The On-Going Events… Exactly What It Sounds Like…

These Events Will Be Going On All Day With A Cut Off Time Of 1:00PM…(I’ll Explain Why @ 1:00PM Later…)

Nothing Official… But Expect Events Like…

Max Cal Row in 2 Mins…

Max Un-Broken Double Unders… Max Un-Broken Single Unders… 1 Shot!!!

Sled Pushes For Time…

Max Chest To Bar Pull Ups… Chin To Bar Pull Ups… Max Jumping Pull Ups In 30 Secs…

Max Un-Broken Wall Ball Shots…

Just To Name A Few…

We Will Also Have “Scheduled” WODs Going Down For RainCross Athletes & Guests Of ALL Fitness Levels!!!

We Will Have A Sign Up Sheet Set Up For You So You Can Pick Your Heat Time/Division…

WOD 1 Will Begin @ 10:30AM…

WOD 2… 11:30AM…

WOD 3… 12:30PM…

Expect To See Some Running… Rowing… KettleBell Swings… Pull Ups… Burpees… Thrusters… Box Jumps…

Even Some Power Cleans & HandStand Push Ups For Our More Experienced Athletes… “I’m Call Her “gymNasty Grace”…

Number Of Heats For Each WOD Will Depend On How Many Athletes Sign Up…

ANYONE Can “Compete” In Above WODs & Of Course… There Will Be MODifications For EVERYONE Who Wants To Participate…

The Last Event…

The Last Event Will Go Down @ 1:30PM… (Remember… “On-Going” Events End @ 1PM…) 

1 Rep Max “Olympic Lift”!!!

Could Be A Snatch…

Could Be A Clean & Jerk…

Both?!?!

For This WOD However… I’m Requiring You Talk To Me 1st & I Must Approve If You Will Participate Or Not… I’m Not Going To Throw Someone I Just Met Into A WOD That Requires You To Perform A 1 Rep Max Snatch…

Don’t Feel Like Working Out?!!?!

THAT’S FINE!!! Just Come Out & Cheer On The Other Athletes & Have A Great Time!!!

I Can’t Promise You That Once You See Everyone Working Out… You Won’t Get That Itch To Change Into Your WOD Clothes!!!

Finally… Let’s Show The World Who RainCross Strength & Conditioning Really Is…

And Yes… Finally Prove To Everyone That We Really Do Train @ A Gas Station!!!

And I Love It!!!

This Is Just A Quick Post About It…

Honestly… I Have So Many Things Running Through My Mind About This Day…

(After Re-Reading This… I Laughed To Myself Because This Post IS Really Long… Sorry!!!)

And I Don’t Want To Write Up Too Much Too Soon… I’ll Just Keep You Ladies & Gents Daily Up Until Grand Opening Day!!!

I Hope Every… Single… RainCross Athlete Can Make It By That Day… Even Just For A Few Mins… And Spend Some Time With Their RainCross Family!!!

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“So Much Love…”

Posted: June 11, 2018 in Uncategorized

So Much Love Already!!!

I Put Up Sunday’s Blog @ 6:00AM Sunday Morning & Instantly My Phone/FaceBook BLEW UP!!!

It Feels So Good To Be Apart Of Such A Strong Community… Physically… Mentally… Emotionally…

Can’t Wait To Show The World Who We Are!!!

Life Is Good… Heart Is Full…

In Case You Missed It…

No automatic alt text available.

The Grand Opening Of RainCross Strength & Conditioning!!!

FIRST… SORRY… BUT THERE WILL NOT BE A SATURDAY SWEAT SESH THAT MORNING!!!

You’re Going To See This Post Up A Lot Over The Next 2 Weeks…

And I Hope You Just Don’t Scroll Down To The WOD & Forget About It…

I Hope That Everyday You See It… It Reminds You Of How Far You Have Come…

Not Just “The Station”… YOU!!!

Think Back To When You Started With Us As RC CrossFit…

Hell… Think Back To CrossFit Riverside… And For Some Of You… Back In The Day @ L.A. Fitness!!!

Think Back To Which Location You Started With Us As RC CrossFit… We Had 3…

Think Back To Your 1st Day Training @ The Station Under The New Name… RainCross Strength & Conditioning…

Whether You Believe It Or Not… Every Time You Walked Into The Box… Into The Station… Just Like That… You Automatically Got Stronger… Mentally Stronger Right Off The Bat… You Woke Your Ass Up When You Could Have Slept In & Decided To Train… You Drove Straight From Work Or School When You Could’ve Drove Straight Home & Decided To Train… You Might Have Had The Shittiest Day Ever & Just Wanted To Crawl Into A Hole But You Decided To Train… You Might Have Had The Best Day Ever & Thought You Deserved A Rest Day To Treat Yourself Even More But You Decided To Train… Which I Think IS Treating Yourself!!!

You Decided To Walk Into The Box… Now The Station… And Train Your Ass Off!!!

No Matter What “The WhiteBoard” Says @ The End Of Training… You Walk Out Feeling Alive!!! Well… You Might Feel Like You Just Got Your Ass Kicked… But You Feel GOOD…

And You Keep Coming Back… And You Keep Getting Stronger… Every… Single Day…

It’s A Good Feeling…

And It’s A Good Feeling To Share…

I Hope That Every Time You See RCSC’s Grand Opening Post You Share It With Somebody… A Family Member… A Friend… A Co-Worker… The Mailman… The Cashier @ The Grocery Store… Your Barber… Your Hair Stylist… Your Teacher… Your Student… The Person Standing Next To You Wearing A “Fitness Motivation” Shirt & Compression Tights…

Invite Them Down… Let Them See This “Gas Station” That You Talk About…

“I Train @ A Gas Station…” I Know You’ve Said It Before…

And Finally Prove To Them That… Yes… YOU REALLY DO TRAIN @ A GAS STATION!!!

Most Importantly…

Invite Them Down & Let Them See The Amazing Community Of Athletes/Family/Friends We Have @ RainCross Strength & Conditioning…

Who Knows??? Maybe They’ll Want To Be Part Of The RainCross Family!!!

“As One Of The Owners Of The Station… As Coach Of RainCross Strength & Conditioning… My Goal… My Objective… Is Quite Simple… I Want To Build A Community Of Amazing Athletes/Family/Friends Bound Together By Sweat As Thick As Blood…”

MASTERPLAN TRIAL sample text

No automatic alt text available.

 

The Grand Opening Details…

You Know Danielle & I… We’ll Be There Bright & Early Getting All The Last Min Things Done…

But… Grab Your Family & Friends & Bring Them Out To “The Station”!!!

“Official” Time: 10AM-2PM… (Don’t Worry… We’re Not Kicking Everyone Out @ 2PM… It’s A Party!!! Why End An Amazing Time?!?! And I’m Sure There Will Be An “After” Party Going Down Somewhere!!!)

There Will Be Food (Taco Guy!!!)… Snacks… Drinks… (Feel Free To Bring Your Own Drinks!!!)…

There Will Be Raffles Going On With Some Pretty Amazing Prizes For RainCross Athletes & Your Family & Friends!!!

***And For All You Athletes Who Need That Saturday Sweat Sesh… You’ll Have Plenty To Choose From!!!***

There Will Be On-Going & Scheduled WODs/Events!!!

The On-Going Events… Exactly What It Sounds Like…

These Events Will Be Going On All Day With A Cut Off Time Of 1:00PM…(I’ll Explain Why @ 1:00PM Later…)

Nothing Official… But Expect Events Like…

Max Cal Row in 2 Mins…

Max Un-Broken Double Unders… Max Un-Broken Single Unders… 1 Shot!!!

Sled Pushes For Time…

Max Chest To Bar Pull Ups… Chin To Bar Pull Ups… Max Jumping Pull Ups In 30 Secs…

Max Un-Broken Wall Ball Shots…

Just To Name A Few…

We Will Also Have “Scheduled” WODs Going Down For RainCross Athletes & Guests Of ALL Fitness Levels!!!

We Will Have A Sign Up Sheet Set Up For You So You Can Pick Your Heat Time/Division…

WOD 1 Will Begin @ 10:30AM…

WOD 2… 11:30AM…

WOD 3… 12:30PM…

Expect To See Some Running… Rowing… KettleBell Swings… Pull Ups… Burpees… Thrusters… Box Jumps…

Even Some Power Cleans & HandStand Push Ups For Our More Experienced Athletes… “I’m Call Her “gymNasty Grace”…

Number Of Heats For Each WOD Will Depend On How Many Athletes Sign Up…

ANYONE Can “Compete” In Above WODs & Of Course… There Will Be MODifications For EVERYONE Who Wants To Participate…

The Last Event…

The Last Event Will Go Down @ 1:30PM… (Remember… “On-Going” Events End @ 1PM…) 

1 Rep Max “Olympic Lift”!!!

Could Be A Snatch…

Could Be A Clean & Jerk…

Both?!?!

For This WOD However… I’m Requiring You Talk To Me 1st & I Must Approve If You Will Participate Or Not… I’m Not Going To Throw Someone I Just Met Into A WOD That Requires You To Perform A 1 Rep Max Snatch…

Don’t Feel Like Working Out?!!?!

THAT’S FINE!!! Just Come Out & Cheer On The Other Athletes & Have A Great Time!!!

I Can’t Promise You That Once You See Everyone Working Out… You Won’t Get That Itch To Change Into Your WOD Clothes!!!

Finally… Let’s Show The World Who RainCross Strength & Conditioning Really Is…

And Yes… Finally Prove To Everyone That We Really Do Train @ A Gas Station!!!

And I Love It!!!

This Is Just A Quick Post About It…

Honestly… I Have So Many Things Running Through My Mind About This Day…

(After Re-Reading This… I Laughed To Myself Because This Post IS Really Long… Sorry!!!)

And I Don’t Want To Write Up Too Much Too Soon… I’ll Just Keep You Ladies & Gents Daily Up Until Grand Opening Day!!!

I Hope Every… Single… RainCross Athlete Can Make It By That Day… Even Just For A Few Mins… And Spend Some Time With Their RainCross Family!!!

No automatic alt text available.

***************************************************************

ALRIGHT… HERE WE GO… You Found The WOD!!!

The Hang Power Snatch…

Skill/Strength…

Hang Power Snatch Work

Establish A 3 Rep Max Hang Power Snatch

MetCon…

***BarBell Weights…***

Elite: 115lbs-135lbs-155lbs/85lbs-95lbs-105lbs

ADV: 95lbs-115lbs-135/65lbs-85lbs-95lbs

Rx’d: 75lbs-95lbs-115lbs/55lbs-65lbs-85lbs

Sx’d: 55lbs-75lbs-95lbs/35lbs45lbs-55lbs

***Box Jumps… M-24″/F-20″…***

***Double Unders… Elite/ADV/Rx’d/Sx’d… MOD: 90 Singles…***

***20 Min TIME CAP!!!***

——————————————-

For Time:

Studio Run (200 Meters)

21 Hang Power Snatches (Lightest Weight…)

21 Box Jumps

Yard Sale Tree Run (400 Meters)

15 Hang Power Snatches (Medium Weight…)

15 Box Jumps

Yard Sale Tree  Run

9 Hang Power Snatches (Heaviest Weight…)

9 Box Jumps

Studio Run… Then…

45 Double Unders with a Pump Run Penalty… TIME!!!

***************************************************************

3…2…1… GO!!!

Mando

 

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Saturday… June  23rd, 2018!!! 

 

The Grand Opening Of RainCross Strength & Conditioning!!!

FIRST… SORRY… BUT THERE WILL NOT BE A SATURDAY SWEAT SESH THAT MORNING!!!

You Know Danielle & I… We’ll Be There Bright & Early Getting All The Last Min Things Done…

But… Grab Your Family & Friends & Bring Them Out To “The Station”!!!

“Official” Time: 10AM-2PM… (Don’t Worry… We’re Not Kicking Everyone Out @ 2PM… It’s A Party!!! Why End An Amazing Time?!?! And I’m Sure There Will Be An “After” Party Going Down Somewhere!!!)

There Will Be Food (Taco Guy!!!)… Snacks… Drinks… (Feel Free To Bring Your Own Drinks!!!)…

There Will Be Raffles Going On With Some Pretty Amazing Prizes For RainCross Athletes & Your Family & Friends!!!

***And For All You Athletes Who Need That Saturday Sweat Sesh… You’ll Have Plenty To Choose From!!!***

There Will Be On-Going & Scheduled WODs/Events!!!

The On-Going Events… Exactly What It Sounds Like…

These Events Will Be Going On All Day With A Cut Off Time Of 1:00PM…(I’ll Explain Why @ 1:00PM Later…)

Nothing Official… But Expect Events Like…

Max Cal Row in 2 Mins…

Max Un-Broken Double Unders… Max Un-Broken Single Unders… 1 Shot!!!

Sled Pushes For Time…

Max Chest To Bar Pull Ups… Chin To Bar Pull Ups… Max Jumping Pull Ups In 30 Secs…

Max Un-Broken Wall Ball Shots…

Just To Name A Few…

We Will Also Have “Scheduled” WODs Going Down For RainCross Athletes & Guests Of ALL Fitness Levels!!!

We Will Have A Sign Up Sheet Set Up For You So You Can Pick Your Heat Time/Division…

WOD 1 Will Begin @ 10:30AM…

WOD 2… 11:30AM…

WOD 3… 12:30PM…

Expect To See Some Running… Rowing… KettleBell Swings… Pull Ups… Burpees… Thrusters… Box Jumps…

Even Some Power Cleans & HandStand Push Ups For Our More Experienced Athletes… “I’m Call Her “gymNasty Grace”…

Number Of Heats For Each WOD Will Depend On How Many Athletes Sign Up…

ANYONE Can “Compete” In Above WODs & Of Course… There Will Be MODifications For EVERYONE Who Wants To Participate…

The Last Event…

The Last Event Will Go Down @ 1:30PM… (Remember… “On-Going” Events End @ 1PM…) 

1 Rep Max “Olympic Lift”!!!

Could Be A Snatch…

Could Be A Clean & Jerk…

Both?!?!

For This WOD However… I’m Requiring You Talk To Me 1st & I Must Approve If You Will Participate Or Not… I’m Not Going To Throw Someone I Just Met Into A WOD That Requires You To Perform A 1 Rep Max Snatch…

Don’t Feel Like Working Out?!!?!

THAT’S FINE!!! Just Come Out & Cheer On The Other Athletes & Have A Great Time!!!

I Can’t Promise You That Once You See Everyone Working Out… You Won’t Get That Itch To Change Into Your WOD Clothes!!!

Finally… Let’s Show The World Who RainCross Strength & Conditioning Really Is…

And Yes… Finally Prove To Everyone That We Really Do Train @ A Gas Station!!!

And I Love It!!!

This Is Just A Quick Post About It…

Honestly… I Have So Many Things Running Through My Mind About This Day…

(After Re-Reading This… I Laughed To Myself Because This Post IS Really Long… Sorry!!!)

And I Don’t Want To Write Up Too Much Too Soon… I’ll Just Keep You Ladies & Gents Daily Up Until Grand Opening Day!!!

I Hope Every… Single… RainCross Athlete Can Make It By That Day… Even Just For A Few Mins… And Spend Some Time With Their RainCross Family!!!

No automatic alt text available.

You’re Going To See This Post Up A Lot Over The Next 2 Weeks…

And I Hope You Just Don’t Scroll Down To The WOD & Forget About It…

I Hope That Everyday You See It… It Reminds You Of How Far You Have Come…

Not Just “The Station”… YOU!!!

Think Back To When You Started With Us As RC CrossFit…

Hell… Think Back To CrossFit Riverside… And For Some Of You… Back In The Day @ L.A. Fitness!!!

Think Back To Which Location You Started With Us As RC CrossFit… We Had 3…

Think Back To Your 1st Day Training @ The Station Under The New Name… RainCross Strength & Conditioning…

Whether You Believe It Or Not… Every Time You Walked Into The Box… Into The Station… Just Like That… You Automatically Got Stronger… Mentally Stronger Right Off The Bat… You Woke Your Ass Up When You Could Have Slept In & Decided To Train… You Drove Straight From Work Or School When You Could’ve Drove Straight Home & Decided To Train… You Might Have Had The Shittiest Day Ever & Just Wanted To Crawl Into A Hole But You Decided To Train… You Might Have Had The Best Day Ever & Thought You Deserved A Rest Day To Treat Yourself Even More But You Decided To Train… Which I Think IS Treating Yourself!!!

You Decided To Walk Into The Box… Now The Station… And Train Your Ass Off!!!

No Matter What “The WhiteBoard” Says @ The End Of Training… You Walk Out Feeling Alive!!! Well… You Might Feel Like You Just Got Your Ass Kicked… But You Feel GOOD…

And You Keep Coming Back… And You Keep Getting Stronger… Every… Single Day…

It’s A Good Feeling…

And It’s A Good Feeling To Share…

I Hope That Every Time You See RCSC’s Grand Opening Post You Share It With Somebody… A Family Member… A Friend… A Co-Worker… The Mailman… The Cashier @ The Grocery Store… Your Barber… Your Hair Stylist… Your Teacher… Your Student… The Person Standing Next To You Wearing A “Fitness Motivation” Shirt & Compression Tights…

Invite Them Down… Let Them See This “Gas Station” That You Talk About…

“I Train @ A Gas Station…” I Know You’ve Said It Before…

And Finally Prove To Them That… Yes… YOU REALLY DO TRAIN @ A GAS STATION!!!

Most Importantly…

Invite Them Down & Let Them See The Amazing Community Of Athletes/Family/Friends We Have @ RainCross Strength & Conditioning…

Who Knows??? Maybe They’ll Want To Be Part Of The RainCross Family!!!

********************************

ALRIGHT… HERE WE GO!!!

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

********************************

3…2…1… GO!!!

“As One Of The Owners Of The Station… As Coach Of RainCross Strength & Conditioning… My Goal… My Objective… Is Quite Simple… I Want To Build A Community Of Amazing Athletes/Family/Friends Bound Together By Sweat As Thick As Blood…”

Mando

 

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6.9.2018 WOD & Scores…

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Friday…

That… Was… Crazy…

Whether You Finished Or Not… That WOD Left Everyone Laid Out!!!

Another One For My Back Pocket For Sure…

This Past Week… A Lot Of Running…

Monday: 5 x 100 Meter Runs… (Pump Run…)

Tuesday: 4 x 200 Meter Runs… (Studio Run…)

Wednesday: 3 x 300 Meter Runs… (MidWay Run…)

Thursday: 2 x 400 Meter Runs… (Yard Sale Tree…)

Friday: 1 800 Meter Run…. (Planada Ct.) 1 400 Meter Run… 1 200 Meter Run & 1 100 Meter Run…

But We’re Missing One…

Come In & Find Out How Fast You Can Run 1 Mile…

The Army House/’Merican Flag MailBox Run…

Also… The Other Day… There Was No 10AM Class… I Decided To Take A Little Run & Found An Almost Perfect 1.5 Mile Route!!!

Hmmm…

***AND CHECK OUT SUNDAY’S POST FOR NEWS ON OUR GRAND OPENING!!!***

*************************************************

ALRIGHT… HERE WE GO!!!

9AM: Saturday Sweat Sesh 22

***Be Sure To Sign Up On ZenPlanner & Be At The Station By 8:45AM!!!***

*************************************************

3…2…1…GO!!!

Mando

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6.8.2018 WOD & Scores…

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“Weekly Wrap Up…”

Posted: June 8, 2018 in Uncategorized
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That Was A Rough Week Of “Lung Burners”…

Not To Mention A S–T Load Of Running!!!

Well… Today… Today’s Not A Lung Burner…

It’s One Big Ol’ Mash Up Of The Week…

I Performed The “Sx’d”… “Rx’d” & “ADV” Version…

Finished Times Varied From 18-25 Mins…

30 Min Time Cap Today…

You Gotta Move On… Well… Everything!!!

You Will Have 2 Scores….

You’re 800 Meter Run Time & Your Total Finish Time…

Happy Friday!!!

And Don’t Forget To Come Out Saturday Morning For The Saturday Sweat Sesh… Triple S 22!!!

Finish The Week Strong RainCross…

****************************************************

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon… 30 Min TIME CAP!!! Come In Ready To Go… IT’S FRIDAY!!!

***Deadlift Weight…***

ELITE: M-275lbs/F-185lbs…

ADV: M-245lbs/F-165lbs…

Rx’d: M-225lbs/F-155lbs…

Sx’d: M-185lbs/F-115lbs…

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

***Power Clean/”STOH” Weight… Same Weight For Both!!!***

ELITE: M-185lbs/F-115lbs…

ADV: M-155lbs/F-105lbs…

Rx’d: M-135lbs/F-95lbs…

Sx’d: M-95lbs/F-65lbs…

***HandStand Push Ups… ELITE/ADV/Rx’d/Sx’d… MOD: Hand Release Push Ups & Hollow Rocks…***

————————————————-

For Time:

800 Meter Run FOR TIME!!! Then…

———————————

21 Deadlifts

18 Box Jumps

15 Deadlifts

12 Box Jumps

9 Deadlifts

6 Box Jumps

3 Deadlifts

———————————

400 Meter Run

———————————

15 Power Cleans

12 HandStand Push Ups

9 Power Cleans

6 HandStand Push Ups

3 Power Cleans

———————————

200 Meter Run

———————————

9 “Shoulder To OverHeads”

6 Burpees Over Barbell

3 “STOHs”

———————————

 100 Meter Run

———————————

“BarBell Fran”… TIME!!!

****************************************************

Yes… You Read That Right…

3…2…1…GO!!!

MASTERPLAN TRIAL sample text

‘Merica…

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6.7.2018 WOD & Scores…

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I Told You… I Didn’t Lie To You…

Wednesday Was An Ass Kicker!!! Literally… Booty Burner For Sure…

Today…

This One’s Gonna Hurt…

This One Is Scary Fast!!!

10 Min Time Cap…

Choose Your BarBell Weight Wisely!!!

Round 1 Adds Up To 21 BarBell Movements Finished Off With 21 Burpees…

Round 2 Adds Up To 15 BarBell Movements Finished Off With 15 Burpess…

Round 3 Adds Up To 9 BarBell Movements Finished Off With 9 Burpees…

45 BarBell Movements… 45 Burpees… TIME!!! Or 10 Min Time Cap!!!

FOCUS ON THE REP SCHEME!!! It’s All Over The Place…

Either Way You Break It Down… It Still Adds Up To 45…

ALRIGHT… HERE WE GO!!!

Skill/Strength/Endurance…

FreeStyle Sesh: Running & A BarBell Complex

MetCon…

***BarBell…***

ELITE: M-155lbs/F-105lbs…

ADV: M-135lbs/F-95lbs…

Rx’d: M-115lbs/F-85lbs…

Sx’d: M-95lbs/F-65lbs…

———————————————-

For Time:

***No Stringing BarBell Movements Together… No Cleans… No Thrusters…***

10 Deadlifts… Quick Pause…

6 Hang Cleans… Quick Pause…

5 “Shoulder To OverHeads”

21 Burpees 

———————————-

8 Deadlifts… Quick Pause…

4 Hang Cleans… Quick Pause…

3 “STOHs”

15 Burpees 

———————————-

6 Deadlifts… Quick Pause…

2 Hang Cleans… Quick Pause…

1 “STOH”

9 Burpees… TIME!!!

3…2…1…GO!!!

Mando

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6.6.2018 WOD & Scores…

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