Makin’ On The Podium!!!
Brian… Chelsea… Drea… & Charlene…
Nikki… Luis… Rob… & Diane…
Antonio… Austin… Janelle… & Cindy…
Danielley… Leo… Marie… & StrawBerry…
And 6th Place Went To Team “F#CKin’ Barry”!!!
Melissa… Raj… Alexa… & Of Course… Barry…
Great Work Competitors!!!
And Thank You To Danny… Yez…”T”… Lady Alex… Mariela… Moses… Alica… Ariana & Perla For Judging… Even If I Just Grabbed You Out Of The Blue To Judge… Thank You!!!
And… Thank You To Jon For Taking Some SIC Pics… Coming Up Soon!!!
***I Have A Lot On My Mind About The Competition… Really… A Lot On My Mind On How THE NEXT COMPETITION Will Be Ran… But More On That Later… Let’s Focus On This Up Coming Week…***
And… … Thank You To Antonio… Luis… & Juanito For Throwing A Great Birthday/Halloween Party For Elena’s 30th 21st Birthday!!!
Alright… Last Week… We Finished Up An 8 Week Strength Training Cycle With “Re-Test” Week…
Lots’ Of PR’s On The WhiteBoard… Not To Mention The “Outta The Blue” PRs On Saturday!!!
Time For Another… “Strength Rest Week”…
We’re Going To Have A Lot Of New Faces In The Station!!!
Let’s Show Them Around The Neighborhood…
Also… There’s A LOT Of “New To Us” Equipment In The Station…
***Can’t Wait To Play Around With All The New Toys!!!***
New Equipment’s “Home” Is Temporary… But… Everything Has It’s Place…
Keep The Station Lookin’ Good!!!
And Here’s A Re-Post Of The Schedule For The Rest Of The Year…
***From The Vault… Originally Posted 10.14.2018…***
The Rest Of October…
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!!!
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ALRIGHT… HERE WE GO!!!
Strength…
“Rest Week”
Skill…
Hang Power Clean Work… Record Your Numbers!!!
MetCon…
***Hang Power Cleans…***
L1… M-155lbs/F-105lbs…
L2… M-135lbs/F-95lbs…
L3… M-95lbs/F-65lbs…
L4… M-75lbs/F-55lbs…
20 Min TIME CAP!!!
—————————————————–
For Time:
20 Burpees
800 Meter Run
21 Hang Power Cleans
400 Meter Run
15 Hang Power Cleans
10 Burpees
300 Meter Run
9 Hang Power Cleans
200 Meter Run
5 Hang Power Cleans
100 Meter Run
20 Burpees… TIME!!!
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3…2…1…GO!!!
10.20.2018 RainCross Competitors & Judges & The After Party!!!
RainCrossStrengthandConditioning 