Basically A Re-Post… But 1st…
WE NEED JUDGES!!! WE CAN’T HAVE A COMPETITION WITHOUT JUDGES… WITHOUT JUDGES IT JUST TURNS INTO A LONG AS DAY OF WORKING OUT… WHICH IS FINE WITH ME… BUT COME ON!!! IT’S WHAT YOU’VE BEEN TRAINING FOR!!! COME ON RainCross… VOLUNTEER JUST A FEW HOURS/MINS OF YOUR TIME & JUDGE OUR AMAZING COMPETITORS!!!
AND… Ranch Athletes… If You’ve Already Filled Out A Waiver… Expect An Email From Us Friday Night With All The Information On How To Sign Up On ZenPlanner…
“Jerks & Cleans…”
Wait… What?!?! Cleans?!?!
Yep… Either Power Cleans Or Cleans…
We’re Maxin’ Out On Jerks Today…
3 Rep Max AND A 1 Rep Max…
I’m Sure There Will Be Missed Lifts…
You Drop The BarBell… Fine… But It’s Gotta Get Back To The Rack Somehow…
Can’t Clean It?!?! Take Off What You Can Clean… Clean It… Then Load Up Your BarBell Back Up & Try Again!!!
What You’ll Need Ready…
Rack & Empty BarBell…
& That’s It!!!
Again…
We’re Going To Go Through A Quick Group Warm Up…
Then a Quick 10 Min Or Less WarmUp/MetCon…
And Then We Lift…
As Heavy As Possible… As Safely As Possible…
If You Hear “Rack It Up!!!” Or “Dump It!!!”… Then RACK IT UP OR DUMP IT!!!
*****************************************************
ALRIGHT… HERE WE GO!!!
MetCon…
100 Meter Run
10 Push Ups
10 Strict Presses
100 Meter Run
10 Push Ups
10 Push Presses
100 Meter Run
10 Push Ups
10 Push Jerks
100 Meter Run
10 Burpees… TIME!!!
Strength…
You Will Have 15 Mins To…
Establish A 3 Rep Max Push Jerk
AND… 10 Mins To…
Establish A 1 Rep Max Push Jerk
*****************************************************
“New Schedule/New Athletes/Ask Questions…”
Originally Posted Saturday, October 13th, 2018 @ 8:45PM…
Hopefully Everyone From The Ranch Found Their Way To RainCross Strength & Conditioning’s Blog!!! It’s Updated Nightly With The UpComing Day’s WOD & Any Info You Need To Know… And Today Is A Long One… Please… Read Up & “Subscribe” To The Blog So You Can Always Have A Heads Up On What’s Going On For The Day!!! And If You Know Anyone Who Is Joining RCSC But I Didn’t Tag Them On The FaceBook Post… Pass It Along!!! Thanks Ahead Of Time!!!
———————————————————————————————————–
I Know It’s A Long One… But Please Read The Entire Post AND ASK QUESTIONS ABOUT ANYTHING!!!
Need To Know Right Away But Don’t Have My Number?!?!
Mando… 951.243.4261…
***You’re Going To See This Post ALL Week… So You Can’t Say… “Oh… Well I Didn’t Know?!?!”***
This Week…
SAME SCHEDULE!!! DON’T GET CONFUSED!!! NEW SCHEDULE STARTS MONDAY, OCTOBER 22nd!!!
This Week… Business As Usual…
0500… 0815… 1000… 1215… 1630… 1730… & 1830…
The Following Week… Monday, October 22nd…
I Will Be Adding A 0600 Session… Same WOD… Same 10 Athlete Cap… Just A Different Hour…
And… That Same Week…
We’re Going To Be Gaining A Lot Of New Athletes…
These Past 2 Weeks… Athletes From The Ranch Gym Have Been Dropping In Our AM & Our PM Classes… And A Few… A Lot Of Them… Have Decided To Join The RainCross Family!!!
Movin’ From The Ranch… To The Station… Let’s Welcome All Of Them & Make ‘Em Feel At Home…
Next…
Here’s How The Rest Of The Year’s Lookin’…
The Rest Of October…
This Week… Re-Test Week!!!
Monday: 3 Rep Max “Touch & Go” Deadlift & 1 Rep Max Deadlift
Tuesday: 3 Rep Max Front Squat & 1 Rep Max Front Squat
Wednesday: 3 Rep Max Push Jerk & 1 Rep Max Push Jerk
Thursday & Friday… Strength Rest Days… “Fun” MetCons!!!
THIS SATURDAY THE 20th… THE RainCross RUMBLE & Birthday/Costume After-Party!!!
Monday The 22nd… 0600 Session Starts!!!
Friday The 26th… “BarBells For Boobs” WOD!!!
Saturday The 27th… Another “BarBells For Boobs” WOD!!!
***More Info On The “BarBells For Boobs” WODs To Come…***
November…
Monday The 12th… Veteran’s Day (Observed)… 1 Session @ 9AM…
Friday The 16th… Danielle & I Have A Wedding Re-Hearsal Dinner To Attend… All AM Sessions Are On… 1 PM Session @ 1630… I Will Adjust The Athlete Cap For That Session…
Saturday the 17th… CLOSED!!! Danielle & I Will Be Attending A Wedding…
Thursday The 22nd… Thanksgiving… Annual “Earn Your Bird” WOD @ 9AM…
Friday The 23rd… Annual “Burn Your Bird” WOD @ 9AM…
Saturday The 24th… Saturday Sweat Sesh 42 @ 9AM…
December…
Saturday The 15th… RainCross Christmas Party…Details To Come!!!
Monday The 24th… Christmas Eve… Annual “12 Days Of Christmas” WOD @ 9AM…
Tuesday The 25th… Christmas Day… CLOSED!!!
Monday The 31st… New Year’s Eve… TBA…
Next…
The Programming…
The Strength Training For The Rest Of The Year Is Going To Be… Different…
All I Can Say Is… If You Don’t Already… KEEP RECORD OF ALL YOUR LIFTS!!!
All Your Lifts… Not Just Your 1 Rep Maxes…
1 Rep Maxes… 3 Rep Maxes… 5 Rep Maxes… 7 Rep Maxes… 10 Rep Maxes… 15 Rep Maxes… 20 Rep Maxes…
AND ALL THOSE “FAILED” ATTEMPTS THAT REALLY ARE “2 Rep Maxes” Or “4 Rep Maxes Or “19 Rep Maxes”…
Record Whether It Was From The Hang Or From The Ground…
Whether It Was A “Power” Or A “Squat”…
Record All BarBell Complexes…
Record Everything…
Hell… Danielley Even Records How Each Lift FELT!!! Mentally & Physically!!!
The MetCons… A Lot Of Fast & Furious WODs… With The Exception Of All The “Holiday” WODs…
And Finally…
The RainCross Rumble… It’s Gonna Be A Long Day!!!
Alright… THE FOLLOWING SCHEDULE IS IN A PICTURE PERFECT WORLD!!!
***Opening Ceremony… 10:00AM
***WOD 1… “Separation Anxiety…”
Heat 1… 10:20AM-10:35AM
5 Min Re-Set…
Heat 2…10:40AM-10:55AM
10 Min Re-Set…
***WOD 2… “Know Your Role…”
Heat 1…11:05AM-11:15AM
5 Min Re-Set…
Heat 2… 11:20AM-11:30AM
10 Min Re-Set…
***WOD 3… “All Or Nothing…”
Heat 1…11:45AM-11:57AM
3 Min Re-Set…
Heat 2… 12:00PM-12:12PM
18 Min Re-Set/Warm Up…
***WOD 4 “Cluster-Thruster Complex…”/5 “1 Rep Max Snatch..”… 12:30PM-1:29PM
Each Team/Athlete Has 4 Mins To Complete 2 Lifts For Each WOD… 1 Min Re-Set Between Teams…
Team 1… 12:30PM/1:00PM
Team 2… 12:35PM/1:05PM
Team 3… 12:40PM/1:10PM
Team 4… 12:45PM/1:15PM
Team 5… 12:50PM/1:20PM
Team 6… 12:55PM/1:25PM
11 Min Re-Set…
***WOD 6… “Grip Be Gone…”
Heat 1… 1:140PM-1:52PM
3 Min Re-Set…
Heat 2…1:55PM-2:12PM
13 Min Re-Set…
***WOD 7… “Follow The Leader…”
Heat 1… 2:25PM-2:34PM…
6 Min Re-Set…
Heat 2… 2:40PM-2:49PM…
3:00PMish… Awards Ceremony… TIME!!!
BUT… NONE OF THIS CAN GO ON IF WE DON’T HAVE JUDGES!!! PLEASE… GET WITH ME ASAP IF YOU CAN JUDGE… EVEN IF IT’S JUST ONE WOD… ONE HEAT… ALSO… WE NEED VOLUNTEERS TO HELP CHANGE OUT EQUIPMENT!!!
And Just In Case You Need A Reminder Of This Saturday’s Competition WODs…
*******************************************************************************
WOD(s) 1…
“Separation Anxiety….”
As Many Reps As Possible in 15 Mins:
1.1…
In 3 Mins:
Athletes A/C: Row… M-30 Cals/F-27 Cals…
Once Athletes A/C Finish The Row… With The Remaining 3 Mins…
Athletes B/D: Max Burpee Box Overs… M-24″/F-20″ All Levels…
*******************
1 Min Rest…
*******************
1.2…
In Reps/Multiples Of 3…As Far As You Can Get in 7 Mins:
In-Sync Deadlifts
In-Sync Thrusters
In-Sync American KettleBell Swings
3/3/3… 6/6/6… 9/9/9… 12/12/12… 15/15/15… 18/18/18…21/21/21… Etc Etc Etc…
*******************
1 Min Rest…
*******************
1.3…
In 3 Mins:
Athletes B/D: Cal Row… M-15 Cal Row/F-12 Cal Row…
Once Athletes B/D Finish The Row… With The Remaining 3 Mins…
Athletes A/C: Max Burpee Box Overs… M-24″/F-20″ All Levels…
TIME!!!
******************************************************************
For This 3 WOD Complex… There Will Be 4 Different “Levels”…
Think Of These “Levels” As “ADV”… “Rx’d +”… “Rx’d”… & “Sx’d”…
For WODs 1.1 & 1.3… Athletes Can Set The Damper Setting To Their Liking For The Row… All Males Will Use A 24″ Box & All Females Will Use A 20″ Box… For The Burpee Box Over… No “Jump & Clap” Is Required… Just “Somehow” Get Check To Deck… “Somehow” Get Up… And “Somehow” Get Over The Box… You Can Step Over The Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box… You Can Perform A Box Jump To Get Over The Box… You Are Not Required To Stand At The Top Of The Box… You Can Jump Over The Entire Box As Long As Both Feet Stay Within The Black Rubber On Top Of The Box…
For WOD 1.2… There Must Be 4 “Levels” Of Barbells & KettleBells Being Used… Athletes A & B Will Be On A Team… Athletes C & D Will Be On A Team… Who Performs What “Level” Is Up To Your Captain/Team!!!
Athlete A: Level 1… M-105lbs/72lbs… F-75lbs/53lbs…
Athlete B: Level 2… M-95lbs/53lbs… F-65lbs/35lbs…
Athlete C: Level 3… M-75lbs/44lbs… F-55lbs/26lbs…
Athlete D: Level 4… M-55lbs/35lbs… F-35lbs/18lbs…
WOD 2…
“Know Your Role….”
10 Min TIME CAP…
For Reps of 21/21/21/21… 15/15/15/15… 9/9/9/9:
Calorie Row
Front Squats (No Racks…)
HandStand Push Ups (Head To Deck…)
Pull Ups (Chin To Bar)… TIME!!!
******************************************************************
For This WOD… Each Team Will Have 1 Rower… 1 BarBell Loaded With 95lbs (Male) OR 65lbs (Female)… 1 Station For HandStand Push Ups… & 1 Station For Pull Ups… Captains Will Assign Each Athlete To A Specific Station & That Athlete Must Remain With That Station For All 45 Reps…
“3…2…1…GO!!!” And Athlete A Will Start Rowing For 21 Calories… All Other Athletes Are Resting.. Once Athlete A Reaches 21 Calories… Athlete B Can Start 21 Front Squats… All Other Athletes Are Resting.. Once Athlete B Reaches 21 Front Squats… Athlete C Can Start 21 HandStand Push Ups… All Other Athletes Are Resting.. Once Athlete C Reaches 21 HSPUs… Athlete D Can Start 21 Pull Ups… Once Athlete D Reaches 21 Pull Ups… Athlete A Can Start Rowing For 15 Calories… Etc… Athletes Will Remain At Their Station And Follow This Pattern For Rounds “15” & “9”… Score Will Be Finish Time Or Total Reps Completed In 10 Mins…
WOD 3…
“All Or Nothing…”
On A 12 Min On-Going Clock…
For This WOD… Medicine Ball Weight… All M-20lbs To 10 Ft/All F-14lbs To 8Ft… 1 Rower…
“3…2…1…GO!!!” And 3 Athletes Will Begin Working… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Perform Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Be Working On Wall Ball Shots @ A Time… At The 10:10 Min Mark… 1 Athlete Will Perform A 400 Meter Run… 1 Athlete Will Perform A 500 Meter Row… 1 Athlete Will Continue To Work On Wall Ball Shots… 1 Athlete Will Be Resting… The Athletes Performing Wall Ball Shots & Resting Can Switch Out At Anytime… Once The Runner AND The Rower Are Done… 2 Athletes Can Continue To Work On Wall Ball Shots Until The 12 Min Mark… IF THE RUNNER AND THE ROWER ARE NOT DONE BY THE 12 MIN MARK… YOUR WALL BALL SCORE IS ZERO!!!
Score Is Total Wall Ball Shots…
WOD 4…
“Cluster/Thruster Complex…”
2 Attempts… 4 Mins Each Team/Athlete…
WOD 5…
“1 Rep Max Snatch…”
2 Attempts… 4 Mins Each Team/Athlete…
WOD 6…
“Grip Be Gone…”
12 Min TIME CAP!!!
90 Toes To Bar…
30 Hang Snatches 55/35
27 KB High Pulls 26lbs
24 Hang Snatches 75/55
21 KB High Pulls 35lbs
18 Hang Snatches 95/65
15 KB High Pulls 44lbs
12 Hang Snatches 115/85
9 KB High Pulls 53lbs
6 Hang Snatches 135/95
3 KB High Pulls 72lbs…
135 Double Unders… TIME!!!
******************************************************************
For This WOD… Your 1 “Scaled” Athlete May Perform Hanging Knee Raises… Everyone Else Must Perform Toes To Bar…
Upon “3…2…1…GO!!!” Your Team Will Begin Working On 90 Toes To Bar With Only 1 Athlete Working @ A Time… Once Your Team Reaches 90 Reps… You Will Move Onto The BarBells/KettleBells…
Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…
Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 30 Hang Snatches… NO Hang Power Snatches!!! How You Get To 30 Is Up To Your Team…
Once Your Team Reaches 30 Hang Snatches… You Can Begin On 27 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!
Each Team Will Have 2 BarBells Loaded Up With The Guys Weight & The Ladies Weight… EVEN IF YOU DO NOT PLAN ON USING THAT WEIGHT… THIS GOES THE SAME FOR EVERY “ROUND”…
Somehow… With 1 Athlete Working @ A Time… Your Team Must Perform 24 Hang Snatches… NO Hang Power Snatches!!! How You Get To 24 Is Up To Your Team…
Once Your Team Reaches 24 Hang Snatches… You Can Begin On 21 KB High Pulls With The Lightest KettleBell… Your Team Can Also Begin To Change Out The Weight On The BarBell For The Next Round!!!
So On & So On…
Once You Finish The Last Round Of 6 135lbs/95lbs Hang Snatches & 3 KB High Pulls…
As A Team… 135 Double Unders… TIME!!! BUT…EVERYONE MUST PERFORM 1 DOUBLE UNDER!!!
WOD 7…
“Follow The Leader…”
9 Min TIME CAP…
For This WOD… “3…2…1…GO!!!” And…
Athlete A Will Perform…
50 Double Unders
40 Wall Ball Shots
30 DB Snatches… ADV-45/35… Rx’d-35/25…Sx’d-25/15…
20 Burpees
10 Pull Ups… Athlete A Is Done For The Day!!!
Athlete B Can Start Once Athlete A Finishes The Wall Ball Shots…
Athlete B Will Perform…
40 Wall Ball Shots
30 DB Snatches
20 Burpees
10 Pull Ups… Athlete B Is Done For The Day!!!
Athlete C Can Start Once Athlete B Finishes The DB Snatches…
Athlete C Will Perform…
30 DB Snatches
20 Burpees
10 Pull Ups… Athlete C Is Done For The Day!!!
Athlete D… Can Start Once Athlete C Finishes The Burpees…
Athlete D Will Perform…
20 Burpees
10 Pull Ups…TIME!!! Team Is Done For The Day!!!
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And Then The After Party At Tony & Luis’ House!!!
And There Have It Ladies & Gents…
3…2…1…GO!!!
10.16.2018 Scores & WOD…
RainCrossStrengthandConditioning 