1st… TO ALL OF OUR NEW FACES… AND “OLD-NEW” FACES… WELCOME (WELCOME BACK) TO RainCross Strength & Conditioning!!! Day 1 Of An Amazing Journey Is In The Books!!!
“Feels Normal Again…”
***Big Sigh Of Relief…***
Now It Feels Like “Normal” Again…
The Past 8 Weeks Were “Fun”…
Great Strength/MetCon WODs…
We Never “Eased” Up On The Strength Training… Just Incorporated It Into The MetCons…
And It Shows!!!
A Lot Of You PR’d Outta Of The Blue On Your 5 Rep Max Back Squat… And We Weren’t Even Trying!!!
Gotta Love “Outta The Blue” PRs!!!
But It Did Feel Great To Coach A “Normal” Session…
Huddle Up… Specific Warm Up… Legit Strength Training… MetCon With A Cut Off Time…
How It’s Supposed To Be…
Don’t Get Me Wrong… Those Long… Brutal… No Time Cap MetCons Were “Fun”…
But You NEED That Intensity!!!
Lift Heavy When Need Be… Move Fast When Need Be…
Do Them Both Very Well…
So Here’s How The Next Strength Cycle Is Gonna Go…
Yesterday (Monday…) We Established A “Safe Starting Point”…
Each Week… For Back Squats… We’re Going To TRY To Add 10lbs To Our “Safe Starting Point”…
I’ll Pick On Myself…
Week 1: I Ended Up Getting 225lbs On Monday…
Week 2: 2 Sets Of 10 Reps (2×10) @ 235lbs… Good Luck With That One!!!
Week 3: 5 Sets Of 5 Reps (5×5) @ 245lbs…
Week 4: 3 Sets Of 5 Reps (3×5) @ 255lbs…
Week 5: 5 Sets Of 3 Reps (5×3) @ 265lbs…
Week 6: 3 Sets Of 3 Reps (3×3) @ 275lbs…
Week 7: Strength “Rest” Week…
Week 8: Re-Test Week!!!
If Adding 10lbs Each Week Becomes Too Much… We’ll Dial It Down…
If You “Half Assed” It To Establish Your “Safe Starting Point”… We’ll Add 15-20lbs Each Week…
Today (Tuesday) We’re Going To Run The Strength Portion Of The Class The Same… Except We’ll Be Performing Some Kinda Of Press…
Could Be Bench Press… Strict Press… Push Press… 2 Lifts?!?! All 3?!?! Honestly… Depends On The Size Of The Class…
We’ll Be Adding 5lbs Each Week To The Presses… Not 10-20lbs!!!
Wednesday… Deadlifts!!! These Jumps Will Be BIG Each Week… 20lbs For As Long As Possible…
Thursday… Olympic Lifts/Complexes!!!
Friday… “Fight Gone Bad-ish”… Evil Laugh…
Saturday… 9AM Saturday Sweat Sesh!!!
Got It??? Good!!!
If You Don’t Get It… I’ll Explain It To You In Person…
Also…
Don’t Forget Ladies & Gents… SPREAD THE WORD!!!
Danielley & I Decided To Honor The Grand Opening Deals Until Sunday, July 1st…
5 Classes- $50.00
1 Month UnLimited- $100.00
3 Months UnLimited- $250.00
Punch Card- $15.00 A Session… Must Purchase A Minimum Of 10 Sessions…
The Above Prices Are For “Brand Spakin’ New” Athletes…
“Re-Turning” RC CrossFit Athletes… Get With Me If You Have Any Questions…
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ALRIGHT… HERE WE GO!!!
Strength…
Strict Press/Push Press/Bench Press Work
MetCon…
***DumbBells… You’ll Need 2… Pick Your Poison!!!***
***Box Jumps… Rx’d: M-30″/F-24″…***
***15 Min TIME CAP!!!
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For Time:
15 1 Arm DB Power Clean & Jerks
15 1 Arm DB Power Clean & Jerks
30 Push Ups
15 Box Jumps
300 Meter Run
10 1 Arm DB Power Clean & Jerks
10 1 Arm DB Power Clean & Jerks
20 Push Ups
10 Box Jumps
200 Meter Run
5 1 Arm DB Power Clean & Jerks
5 1 Arm DB Power Clean & Jerks
10 Push Ups
5 Box Jumps
100 Meter Run… TIME!!!
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3…2…1…GO!!!
6.25.2018 WOD & Scores…
RainCrossStrengthandConditioning 