Sorry… It’s Not Friday… Only Monday…
For Those Who Skip Out On Friday… Enjoy…
For Those Few Who Normally Come Friday… Don’t Worry… I Still Have Some “Fun” In Store For You…
December Birthdays… RainCross Has A Lot Of Them…
I Was Running Behind & Missed One Of Our Newest Athletes…
Happy Belated Birthday Roly!!!
Saturday, December 1st… Was Roly’s Birthday…
I Was Wondering Where You’ve Been?!?!
I’ve Had The Privilege Of Coaching You Through 4 Session…
Only 4… And Within Those Few Sessions… I’m Liking What I’m Seeing!!!
Roly’s 1st Day At The Station… Right Off The Bat… Super Nice Guy… Paid Close Attention During The Huddle Up… The Warm Up… And Even Mid-WOD And Took All Coaching Tips/Cues Without Any Arguments Or Moans & Groans… You Stayed After Class To Ask Questions About Certain Movements & Just To See How We “Ran Things” @ The Station…
You’re A Strong Dude!!! That Was Easy To See…
But What Stood Out To Me The Most…
1st Day Of Split Jerks… After The Warm Up… Right Before The WOD Was Going To Start… You Threw On Some Heavier Weight That What We Had Used On Warm Up… I Saw It… And Said… “I Know You’re Strong Enough… But Let’s Drop The Weight Down To Really Focus On That Split…” And Without Any Questions Or Hesitation… You Said… “Ok Coach…” Changed Out The Weight… And Killed The WOD!!!
And With That… I Knew You Were Going To Be A Great Addition To The RainCross Family…
And I’m Happy To Have You Part Of RainCross Strength & Conditioning!!!
Can’t Wait To Meet The Family!!!
“The RainCross Christmas Party!!!”
SAVE THE DATE!!!
Saturday… December 15th, 2018…
We Will Be Hosting RainCross Strength & Conditioning’s 1st Annual Christmas Party!!!
Where?!?! Well… We Haven’t Had A Christmas Party @ “Home” In A Few Years… And… She’s Our Baby & It’s Her 1st Christmas… So…
The Station @ 8PM Until ?!?!
Danielley & I Will There Around 7PM To Finish Setting Up & What Not… Feel Free To Show Up Whenever…
Time To Get Out Of Your Gym Clothes & Get All Dolled Up!!!
Suit & Tie… Button Up & Tie… Button Up… Little Black Dress… That Dress That’s Been Sitting In The Back Of Your Closet For Awhile… Heels… Flats… Christmas Sweater… Ugly Christmas Sweater… T-Shirt & Jacket… I Don’t Care What You Ladies & Gents Wear… Just Come Dressed To Have A Good Time!!!
Also… Got A Husband… A Wife… A Boyfriend… A Girlfriend… A Date… A Friend… Who Are Not Officially Part Of RCSC… They Are Welcome As Well!!!
Catering Will Be Provided By My Hero Sub…
But… Feel Free To Bring Any Side Dishes… Dessert Dishes… And ANY Drinks Of Your Choice!!! We Will Provided Water & Soft Drinks… As Far As Adult Beverages… FEEL FREE TO BRING WHATEVER YO GUYS WANT!!! Also… If Anyone Want To Play Bartender… Have At It!!! If You’re Drinking… HAVE HAD IT!!! Just Be Smart & Have A Plan!!! Trust Me… Past Christmas Parties Have Been Crazy!!! Make Sure You Have A Safe Ride Home…
Also… If You Want To Participate… We Will Be Having A White Elephant Gift Exchange… $20-30 Price Range…
And… I Want Really Do Want Everyone To Get Out Of Their Gym Clothes For A Few Hours… BUT!!! If You Want To Participate In A Pretty Fun “Burpee Gift Card” WOD… You Might Want To Bring A Change Of Clothes…
I’m Hoping Everyone Can Make It Out @ Some Point… Even If You Can’t Be There Exactly @ 8PM… No Big Deal… I Know A Lot Of You Have Other Christmas Parties Going On… Feel Free To Stop By Whenever You Want… You’ll Probably Come Just In Time For The “Fun” Times!!!
Stay Tuned For More Updates…
Any Other Questions/Suggestions… Feel Free To Ask/Talk To Danielley Or Myself…
*****************************************************
ALRIGHT… HERE WE GO!!!
Expect To See Double Unders Everyday This Week… Be Wise When You Pick Your Poison… I Want To You Work On Them… Yes… But… I Also Want You To Finish The Actual WOD…
Your Score Might Look Like This… Actual Score…
Mando- Elite/L2/MBS/GHD- 16:16… 195#… 200# Fail… 205#
Strength/MetCon…
***Double Unders…***
Elite… 50 Reps…
ADV… 35 Reps…
Rx’d… 20 Reps…
Sx’d… 5 Reps…
***BarBell…***
L1… M-115lbs-135lbs-155lbs… F-85lbs-95lbs-105lbs…
L2… M-95lbs-115lbs-135lbs… F-65lbs-85lbs-95lbs…
L3… M-75lbs-95lbs-115lbs… F-55lbs-65lbs-85lbs…
L4… M-55lbs-75lbs-95lbs… F-35lbs-55lbs-65lbs…
***???… To Be Determined… KettleBell Swings??? Hang Devil Presses??? Med
Ball Slams???***
***GHD Sit Ups… ALL Levels… MOD: MedBall Sit Ups…***
20 Min TIME CAP!!!
————————————————————–
For Time:
Buy In: Double Unders… Then…
—————–
7 Front Squats
14 ???
21 GHD Sit Ups
—————–
7 Push Presses
14 ???
21 GHD Sit Ups
—————–
7 Thrusters
14 ???
21 GHD Sit Ups
————————————————–
5 Front Squats
10 ???
15 GHD Sit Ups
—————–
5 Push Presses
10 ???
15 GHD Sit Ups
—————–
5 Thrusters
10 ???
15 GHD Sit Ups
————————————————–
3 Front Squats
6 ???
9 GHD Sit Ups
—————–
3 Push Presses
6 ???
9 GHD Sit Ups
—————–
3 Thrusters
6 ???
9 GHD Sit Ups
————————————————–
1 Clean & Jerk Attempt (You Only Get 1 Shot!!!)
3 ???
5 GHD Sit Ups
—————————
1 Clean & Jerk Attempt (You Only Get 1 Shot!!!)
3 ???
5 GHD Sit Ups
—————————
1 Clean & Jerk Attempt. (You Only Get 1 Shot!!!)
3 ???
5 GHD Sit Ups… TIME!!!
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3…2…1…GO!!!
Mando
Stolen From One Of Our Newest RainCross Athletes… Lisa…
“I’m sharing this because I love everything about it. Please keep this in mind when you’re thinking about signing up for that gym membership in January. In the last couple of weeks, I’ve had 3 or 4 people ask me for an opinion on how to get started on fitness. I would never suggest a gym membership to a newbie. It’s literally throwing your money away! Always join a community of what you aspire to be!”
RainCrossStrengthandConditioning 