“Back To The Basics Week 2…”

1st… A Lot Of Demo Went On Sunday… But We’re Not Done… 

Long Day But Well Worth It!
Huge Thanks To Juanito For Basically Putting Up The Whole Rig By Himself… I Just Carried And Held Stuff In Place… And My Beautiful Wife Danielley Who Spent The Morning Cleaning Our Home From Top To Bottom Only To Come To The Station To Help Finish Up The Massive Clean Up…
Biggest Smallest Gym In Riverside…

 

And Happy Birthday Oscar!!! It’s Still Sunday… LOL!!!

He’s Been MIA For Awhile… But When He Is In The Station… Damn… 1 Strong Dude!!!

I’m Extremely Happy You Decided To Stop By Months Ago… When We 1st Opened Up… And Said… “Sign Me Back Up!!!” Enjoy The Rest Of Your Birthday… Then Get Back To The Station!!!

Alright…

“Back To Basics Week 2…”

Still Not Following A “Legit” Strength Training Program Yet…

But I Think It’s Safe To Say That All Of Us Got Plenty Of “Strength” Training In Last Week…

5,000lbs Back Squat… 3,000lbs Strict Press… 10,000lbs DeadLift… “1 Rep Max” Hang Power Clean & Hang Clean…

Yea… There Was Some “Strength” Goin’ On!!!

Got Some “Fun” Strength Training For You This Week…

Last Thursday… We Finished Off With Hang Power Cleans & Hang Cleans…

This Week… We’re Starting Off With Power Cleans & Cleans…

The Power Clean…

The Clean…

The Russian KettleBell Swing…

And Now Enter The Controversy…

“But Coach… You Always Say… ‘Hips Hips Hips… Lazy Arms… Soft Elbows…’ For Russian Swings…”

True… This Is Just A Different Style…

Think… Strict Pull Ups vs. Kipping Pull Ups vs. ButterFly Pull Ups…

Last Thursday’s MetCon Was Fast & Furious… Today’s Will Be The Same… I Performed This On Saturday After The “Time Trials” & The Comp WOD… My Heaviest Clean Ended Up Being 190lbs Which Meant I Had To Use 115lbs For The MetCon… Used The 53lbs KettleBell… Finished @ 2:57… Bye Bye Grip!!!

And Now To Be The Bad Guy…

This Is Coming From YOU Ladies & Gents… I’m Just Passing It Along…

IF YOU SIGN UP “X” CLASS… SHOW UP FOR “X” CLASS!!! DON’T WAIT UNTIL 10 MINS BEFORE “X” CLASS TO TAKE YOUR NAME OFF!!! SOMEONE ELSE IS WAITING FOR THAT SPOT AND COULD NEED MORE THAN 10 MINS TO GET TO THE STATION!!! AND THAT COULD BE THE ONLY TIME THEY CAN GET TO THE STATION THAT DAY!!! IF YOU SIGN UP… SHOW UP!!!

This Next One IS From Me…

“2-A-Days”…

Lately… Some Athletes Have Been Performing “2-A-Days” @ The Station… If You Feel You Need That Extra Work… I’m Not Going To Tell You No… Heck… It’s Your Time & Money… BUT!!! NO “2-A-DAYS” @ 4:30PM!!! What Does That Mean???? If You Came To The 5AM… The 6AM… The 8:15AM… Or The 12:15PM… You Are Not Allowed To Sign Up Again For The 4:30PM Class!!! Why?!?! Well… In Case You Haven’t Noticed… The 4:30PM Is Our Most Popular Class & It Is Always Capped Out… Again… Some People Do Not Have The Luxury Of Dropping In To Whatever Class They Want… Some People Can Only Get To The 4:30PM Class… So… Play Nice!!! There’s Plenty Of Room @ The 5:30PM Class… The 6:30PM Is Hit Or Miss… But The 4:30PM Is Always Packed… Which Brings Me Back To…

This Is Coming From YOU Ladies & Gents… I’m Just Passing It Along…

IF YOU SIGN UP “X” CLASS… SHOW UP FOR “X” CLASS!!! DON’T WAIT UNTIL 10 MINS BEFORE “X” CLASS TO TAKE YOUR NAME OFF!!! SOMEONE ELSE IS WAITING FOR THAT SPOT AND COULD NEED MORE THAN 10 MINS TO GET TO THE STATION!!! AND THAT COULD BE THE ONLY TIME THEY CAN GET TO THE STATION THAT DAY!!! IF YOU SIGN UP… SHOW UP!!!

Also…

If You’re Late To Any Class… Just Expect To Perform 45 Burpees Right Off The Bat… That Includes The 8:45AM Saturday Morning Class… 

Finally…

If You Drop The 10lbs Plates… You Will Be Charged… $15.00 The 1st Time… $30.00 The 2nd Time… $45.00 The 3rd Time & I’ll Ask You To Leave The Class For The Day…

Ok… Now To Finish Up On A Happier Note…

Again… We’re Not Following A Legit Strength Training Cycle Yet… But I Do Have Some “Fun” Strength Training In Store For You This Week… You Just Gotta Trust Me… PRs Are Coming!!!

And… All Classes Are Now Open Up To 13 Athletes!!!

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ALRIGHT… HERE WE GO!!!

Skill/Strength…

Power Clean & Clean Work

MetCon…

***BarBell… Using 60% of your Heaviest Power Clean Or Clean…***

***Russian KettleBell Swings…STRAIGHT ARM… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

***10 TIME CAP!!!***

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For Time:

3 Hand Release Push Ups

3 Russian KettleBell Swings

3 Power Cleans

—————————————–

6 Hand Release Push Ups

6 Russian KettleBell Swings

6 Power Cleans

—————————————–

9 Hand Release Push Ups

9 Russian KettleBell Swings

9 Power Cleans

—————————————–

12 Hand Release Push Ups

12 Russian KettleBell Swings

12 Power Cleans… TIME!!!

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3…2…1…GO!!!

Mando