***NO 8:15AM SESSION TODAY (MONDAY, DEC. 10TH…)!!! ALL OTHER CLASSES ARE ON… MAKE SURE YOU SIGN UP FOR THE 12:15PM SESSION BEFORE 11:15AM!!!***
The Holidays Are Getting Closer…
2 More “Normal” Weeks Until We Hit A Few “Funky” Weeks With Christmas & New Years…
Originally Titled “MindSet…” But I Figured Having “Remaining Reps Burpee Penalty” Be The Title Would Better Catch Everyone’s Eye…
“MindSet…”
At “CrossFit” Boxes… At Strength & Conditioning Gyms World Wide… You’re Most Likely Going To Lift Weights Every Single Day… You’re Going To Perform Some Kind Of Squat… Press… Deadlift… Every Week…
As You Should… I’m Very… I’m Very Strength Biased When It Comes To Our Programming/Training…
At RainCross… Strength Is A Big Deal…
But Some Days… The Focus Is Very Different… Some Days… You Need To Challenge Your Mind To Believe You Can Lift That Heavy Weight… Because Some Day… Your Life Is Going To Drop A “Huge Weight” In Front Of You… And You’re Going To Need To Pick It Up & Move Past It… That Weight Might Be A Tour Or 2 In Iraq… Maybe That Weight Is A Change In Career… A Freak Accident.. Medical/Health Issues… The Loss Of A Loved One… You Need To Have The Right MindSet…
Also At “CrossFit” Boxes… At Strength & Conditioning Gyms World Wide… You’re Most Likely Going To Perform Some “Cardio” Every Single Day… Short… Long… Intervals… Every Week…
As You Should… I’m Very… I’m Very Strength Biased When It Comes To Our Programming/Training… Not In Love With “Running”… But… I Never “Shy” Away From It… Or Any Other Form Of “Cardio”…
At RainCross… Conditioning Is A Big Deal…
Again… Some Days… You Need To Challenge Your Mind… Whether It Be A Short Sprint… Or A Long… Grueling “Cardio” Sesh… You Need To Challenge Not Only Your Body… But Your Mind To Never Quit!!! Because Some Days @ The Office… Or With Your Kids… Or With Your Students… Or With Your Teachers… Or With Your Spouse/Boy/Girlfriend… Some Days Are Going To Tax You Mentally To The Point Of Simply Wanting To Give Up… When You’re @ The Station… You “Kinda” Have That Option… I’m Not Going To Stand Behind You Whipping You With Jump Rope While You Row 2,000 Meters… But In “Life”… You Don’t Have That Option… But We Do Test That MindSet In The Station… We Try To Build That RESILIENCE In A “Safe Place” Where You’re Allowed To Fail So That When You Absolutely CANNOT Fail (Life)… YOU DON’T!!! In Order To Do That Requires The Right MindSet…
And Not Last… And Not Least… At “CrossFit” Boxes… At Strength & Conditioning Gyms World Wide… You’re Most Likely Going To Perform Some “Gymnastic” Movements Every Single Day… Beginner… Intermediate… Advanced Movements… Every Week…
As You Should… I’m Very… I’m Very Strength Biased When It Comes To Our Programming/Training… Not In Love With “Running”… But… I Never “Shy” Away From It… Or Any Other Form Of “Cardio”… I Love Gymnastic Movements!!! Everything I Coach/Train For Myself I Say/Think… “Pretty Gymnast”…
Gymnastic Skills Are Very Difficult & Many People Have Never Had To Do Certain Movements Before… Also… Many People Feel That They Will Never Need To Walk On Their Hands… So What’s The Point?!?! To That I Say… You’ll Realistically Never Have To “Snatch” Anything Other Than A BarBell In Your Entire Life… But We Still Do It… So Should We Just Stop Snatching?!?! Hell No!!! So Why Do We Do This?!?! Because There Are Many… Many Times In Your Career Or Your Home Life During Which You Are Going To Be Faced With A Difficult Task You Don’t Have The Skills For… Want To Climb The Ranks In Your Organization??? Better Figure Out How To Accomplish That Task… Want To Help You Kid Out With His Or Her Math Homework??? Better Dig Deep To Remember That Algebra… Or Find The Resources That Can… Want To Get Rid Of That Horrible Sewer Smell In The Gym & Your Wife Is Gone For The Weekend… Better Figure Out How To Get Rid Of It… AND IT’S GONE!!! Now Just Gotta Get The Roof Fixed!!! Accomplishing Theses Difficult Tasks Cannot Be Done Without The Right MindSet…
At RainCross… Yes… We Focus On Strength & Conditioning…
But We Also Focus On Helping You Build The MindSet Necessary To OverCome Life’s Every Day Obstacles… Plain & Simple…
So Take That 1st Step In Getting Into That Right MindSet… Make It A Point To Get To The Station Today… Tomorrow… Wednesday… Thursday… Friday… Saturday… 5 Of Those Days… 4 Of Those Days… 3 Of Those Days… 2 Of Those Days… Hell If It’s Only 1… Better Than Taking A Week Off!!!
Trust Me… Your “Life” Will Thank You…
This Week Is Definitely Going To Test Your MindSet…
STAY STRONG & Un-Broken RainCross!!!
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ALRIGHT… HERE WE GO!!!
This Is Gonna Be NASTY!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex:
Power Clean + Hang Clean + Push OR Split Jerk
MetCon…
***Double Unders… L1- 60… L2- 45 L3-30…***
***Wall Ball Shots… M-20lbs To 10Ft./F-14lbs To 8Ft.***
***KettleBell Swings… American M-53lbs/F-35lbs…***
***Deadlifts… M-135lbs/F-95lbs…***
***Thrusters… M-95lbs/F-65lbs…***
***Pull Ups… ADV: Chest To Bar… Rx’d: Chin To Bar… MOD: Hanging Knee Raises…***
***ALL MOVEMENTS WITH A “REMAINING REPS” BURPEE PENALTY!!!***
What Does That Mean?!?!
Let’s Say Your Going L1 On The Dubbs… Thats 60 Dubbs… If You Mess Up @ 20… You Must Perform The Remaining Reps In Burpees… 60-20= 40 Burpees… Then You Will Continue On With Your Dubbs… If You Mess Up Again @ 30… You Must Perform The Remaining Reps In Burpees… 60-30= 30 Burpees… Continue This Until You Finish Your Reps… This Goes For ALL MOVEMENTS… Yep… That Just Happened…
Gotta Be “Un-Broken”!!!
18 Min TIME CAP!!!
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“Un-Broken…”
Sound Familiar Saturday Sweat Sesh Crew?!?!
Now You’re On Your Own…
And It Hurts To Be On Your Own… Literally… It’s Going To Hurt… Have Fun!!!
For Time:
Double Unders
50 Wall Ball Shots
40 American KettleBell Swings
30 Deadlifts
20 Thrusters
10 Pull Ups… TIME!!!
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3…2…1…GO!!!
Mando
And Don’t Forget… This Saturday…
The 2018 RainCross Jingle & Mingle Christmas Party!!!
1st Christmas Party As “RainCross Strength & Conditioning”…
1st Christmas Party @ The Station…
We Haven’t Had A Christmas Party @ “Home” In A Few Years… And… She’s Our Baby & It’s Her 1st Christmas… So…
Heck… 1st “Party” @ 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… (Maybe No Heels… I Didn’t Think About The Rubber…) 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…
RainCrossStrengthandConditioning 