Still Not Used To Being The “Middle Man”…
Everyone Comes To Me With Their Moans & Groans & Complaints…
Then I Have To Pass It On…
And It All Seems Like It’s Coming Just From Me…
Well… Trust Me… It’s Not…
It’s Coming From Your Peers!!!
That Being Said…
DON’T BE A FLAKE!!!
If You Sign Up… SHOW UP!!!
Especially For The 5AM Class…
If You Haven’t Noticed… RCSC Is Slowly Growing… Which Is Awesome!!!
Those “10 Athlete Cap” Classes That Never Used To Be Full Are Now Quickly Filling Up…
And Athletes That Are Trying To Sign Up But Can’t Are Texting Me Non-Stop To See If They Can Make It In…
My Answer Is “No”…
I Actually Take Pride In NOT Being A “Big Globo CrossFit Gym”…
I Don’t Want A Class Of 20 Athletes All Trying To Go Heavy On Squats… Deadlifts… & Presses With Out Me Being Able To See What Everyone’s Doing…
Basically… I’m Trying To Keep All Of You SAFE!!!
So I’m Not Apologizing For That…
And Also… I Capped How Many Athletes Per Class Due To Equipment…
So If You Sign Up… SHOW UP!!! Because There Is Most Likely Someone Waiting For That Spot To Open Up…
Especially 5AM!!!
Don’t Sign Up The Night Before Then Decide @ 0430 That You Want To Sleep In & Think… “Well… It’s Ok… I’ll Just Take My Name Off…”
Because It’s Not…
I Don’t Expect That Person/Persons Waiting To Wake Up @ 0345… 0400…0415… 0430… Etc… To See If Someone Un-Signed Up…
Easy Fix… You Do It 3 Times… You’re Not Allowed @ That Class… Boom… Problem Solved…
Same Goes For All The Other Classes… Not Just 5AM… I Understand… Life Happens… Just Don’t Make It A Habit!!!
AND…
Don’t Be A Cherry Picker!!!
Don’t Wait Until The Blog Is Up To “Decide” Whether Or Not You Want To Come In Or You’re Spot Might Be Taken…
If You Know Your Work Or School Schedule & You’re Dedicated To Working Out… You’ll Make A Way To Get To “X” Class…
To Those That Cherry Pick… Again… I’m Not Apologizing…
Again… Just The “Middle Man”…
Cuss Me Out All You Want… I’ll Take The Blame… I’m Used To It…
But This Is Coming From Your Peers…
The Ones That Really Want To Train But Can’t…
So… Don’t Be A Flake Or A Cherry Picker…
Done…
On A Lighter Note…
It’s 7/11 Day… FREE SLURPEES!!!
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 20 Mins To Perform:
Push Press & Bench Press: 5lbs Heavier Than Last Week… 15 Reps Each…
OR…
Strict Press & Push Press: 5lbs Heavier Than Last Week… 15 Reps Each…
***Ideally… You Want To Perform 5 Sets Of 3 Reps…***
MetCon…
***DumbBells… Pick Your Poison…***
***HandStand Push Ups… Rx’d: M&F… Sx’d: DB Push Presses…***
15 Min TIME CAP!!!
——————————————————————————
For a Total of 3 Rounds:
400 Meter Run
21 DB Hang Cleans
12 HandStand Push Ups… TIME!!!
***Bonus Round!!! 200 Meter Run + 12 DB Hang Cleans + 9 HSPUs/DB Presses Under 15 Mins!!!***
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3…2…1…GO!!!
Mando
7.10.2018 WOD & Scores…
RainCrossStrengthandConditioning 