“Missed It…”

Apparently Some Of You Missed This… So Here Ya Go…

First… Danielley & I Didn’t Go Out A Buy This Fancy Expensive New Couch For The Station…  It’s From Our 1st Apartment From 2012… But Still…

***Also… NO 10AM Class On Friday!!! All Other Classes During The Week Are Business As Usual…***

The MOBility/Lounge Area & The “Pre-WOD” Couch…

What Does That Mean?!?!

Exactly What It Says…

This Couch Is For You Ladies & Gents To Lounge Around On BEFORE You Work Out!!! When You’re Nice & Dry!!!

Please… Well… Not Please… DON’T… Sit Or Lay On The Couch In All Your Disgusting/Beautiful Sweat…

Nobody Wants To Go To Sit Down & Hear Or Feel That “Squishy” Sound Or “Damp/Sticky” Wetness From Your Bodily Fluids…

Plenty Of Other Spots Around The Station To Recover From Your WOD Drunkeness!!!

Thanks!!!

Now… Everything Has It’s Place…

If You Read Sunday’s Post… It Talked About Getting To Know The Station…

How Long It Takes To Get There… How Long It Takes To Get To Your Next Destination From The Station… Finding “Your” Spot In The Station… Knowing Where All The Equipment Is…

You Know What’s Even Better Than Knowing Where All The Equipment Is???

Knowing Where To PUT YOUR EQUIPMENT BACK!!!

It’s Pretty Freakin’ Simple… I’m Pretty Sure We Learned This As Kids…

Put Your Equipment Back Where You Found It…

***Now… Don’t Be A SmartAss… If You “Found” It Somewhere You Know It’s Not Supposed To Be… Please Put It Back In It’s Right Place… Thank You…***

Here’s A Quick Run Down Of What We’ll Be Doing This Week…

I’ll Skip Monday… Because You’ll See It Below…

Tuesday… Running-Jump Rope-KettleBell Swings Using 3 Different Weights… “Heavy-Medium-Light”…

Wednesday… Deadlifts-KettleBell Thrusters-Pull Ups…

Thursday… Box Jumps-“Cindy”- Running…

Friday… Rowing-Burgees-Running…

Saturday… RainCross Strength & Conditioning’s GRAND OPENING!!!

So…

AbMats & Jump Ropes Are On The MedBall Rack… Unless You Have Your Own Rope…

Guess Where They Go Back?!?! You Guessed It!!! Back On The MedBall Rack Or Rope Goes Home With You…

You Really Can’t Mess Up The KettleBells… I JUST FREAKIN’ PAINTED THEM!!!

Oh… The Boxes… Killing Me With The Boxes…

2 Places For The Boxes…

The 24s & 20s…

When You Put These Back… HAVE THE NUMBERS FACING OUT!!! Yes… I Know… You Have To Work Just A Little Bit Harder To Turn The Box So The Numbers Are Facing Out… Suck It Up!!! You Just Finished An Ass Kicking/Amazing WOD… I’m Sure You Can Manage To Place Your Box In The Correct Spot Facing The Correct Direction… And Remember… DO NOT STACK MORE THAN 3 BOXES HIGH!!!

And The Small Boxes…

The Rowers… For Now… This Is Where We’re Keeping The Rowers…

You Can Always Move Them If They Are In The Way Of Your WOD… Just Please Put Them Back Where You Found Them…

Barbells…

Haven’t Really Had A Problem With Them… Just Remember… A Lot Of Our RCSC Athletes Have Their Own Barbell… THEY PAID A LOT OF MONEY FOR IT!!! DON’T USE IT UNLESS THEY SAY… NOT ME… YOU CAN USE IT… We Still Have Plenty Of “Gym” Barbells For You To Use… Don’t Like The “Gym” Bars??? That’s Fine… Go Buy Your Own!!!

Plates…

If You Don’t Know Where The Competition Plates Are/Go Back Then Don’t Touch Them… Bottom Line… If You Have No Idea What I’m Talking About With “Competition Plates”… Then You Have No Business Using Them… Problem Solved… If You Do Use The Competition Plates On A Regular Basis… This Is Where & How They Should Look When You’re Done With Them…

The Other Plates…

Ready For This???

The Ten Pound Plates Have This Symbol On Them… 10

The Fifteen Pound Plates Have This Symbol On Them… 15

The Twenty-Five Pound Plates Have This Symbol On Them… 25

The Thirty-Five Pound Plates Have This Symbol On Them…35

The Forty-Five Pound Plates Have This Symbol On Them… 45

The Two & Half Pound Change Plates Have This Symbol On Them… 2.5 OR 2 1/2

The 5 Pound Change Plates Have This Symbol On Them… 5

Monday Was Crazy!!! Remember What You Used For The Deadlifts & How You Loaded Up Your Barbell.. You’ll Be Seeing Something Similar On Wednesday…

THIS ONE… YOU GOTTA MOVE & GET UNCOMFORTABLE!!! 

Stay Strong RCSC…

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ALRIGHT… HERE WE GO!!!

***Double Unders… Rx’d: M&F… MOD: Tripled Singles… Both With A Burpee Progression Penalty…***

***KettleBell Swings… American… Start Off Heavy & Work Your Way Down…***

30 Min TIME CAP!!!

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For Time:

200 Meter Run

75 Double Unders

25 “Heavy” KettleBell Swings

75 Double Unders

200 Meter Run

——————————————

500 Meter Row

50 Double Unders

50 “Medium” KettleBell Swings

50 Double Unders

500 Meter Row

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800 Meter Run

25 Double Unders

75 “Light” KettleBell Swings

25 Double Unders

800 Meter Run… TIME!!!

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3…2…1…GO!!!

Mando

6.18.2018 WOD & Scores…