Much Better…
Very Happy With How Tuesday’s Power Snatches Went Down…
Like Night & Day Compared To Last Week…
Trust Me… Nobody Cares How Much Weight You Can Throw Over Your Head If It Looks Like Shit… I Promise… If Anything… They’ll Just Make Fun You… Maybe Not To Your Face… But… I Hear Everything…
Sometimes… You Have To Take A Step Back… You Have To Forget About “That One Time You Snatched “XXXlbs” & Focus On What’s Going On Right Now…
Now… The Power Snatch… Not Sayin’ Its “Easy” At All… But… We Still Have To Tackle Another Beast On Thursday…
Thursday… We’re Snatchin’…
Again… Perfect Practice!!!
Alright… ZenPlanner Is Confusing… Today’s Classes Are Back To Normal… 13 Athletes For The Cap… But With Changing That… It Opened Up All The Classes To 13 For The Rest Of The Week… Remember… Thursday Is A 10 Athlete Cap… So… I Took A Picture Of Everyone Who Already Signed Up… Those Athletes Will Be Guaranteed A Spot… Anyone Else Who Tries To Sneak In… Sorry!!! I’ll Change It Back To 10 As Each Class Ends…
Today… We Will Be Performing The DeadLift/Push Up WOD 1st… When You Get To The Station… Or When It’s Your Session’s Time To Work Out… Load Up Your BarBell With 60% of your 1 Rep Max DL… For The 1 Rep Max Presses… We Will Be Working Up To 5 Mins Before The Session Time Ends…
Also… For Thursday… We Will Be Doing The MetCon 1st As Well… Hang Power Cleans… ADV: 155lbs/105lbs… Rx’d: M-135lbs/F-95lbs… Sx’d: M-95lbs/F-65lbs… When You Come In Thursday… Load Up Your BarBell Straight To One Of The Above Weights!!! Or Lower If 95/65 Is Too Heavy… Yes… Straight To It… Hang Power Cleans @ The Above Weights For Reps Of 21-15-9 Along With Wall Ball Shots… Then… We’re Snatchin’!!!
And…
Happy Birthday Ana!!!
I Don’t Know About This Lady?!?! Seems So Quiet In The Station… But According To Some Of Her FaceBook Posts… She Can Get A Little Crazy!!! LOL…
Such A Humble… Harder Worker… Everyday… I Watch Her Train… And Everyday… She’ll Very Quietly Come Up To Me During The Middle Of The Warm Up… The Strength… The MetCon… And Ask… “I’m I Doing It OK???” And My Answer 99% Of The Time Is… “Yes Ana… You’re Doing Everything Fine… You’re Good… Now Keep Working!!!” But I Love That… The Fact That She Actually Cares About Her Form & Technique That She’ll Completely Ignore “The Clock” & Ask Me If She’s Performing “X” Movement Correctly… Not Just Running Around Lost Trying To Beat Everyone In The Class… You Started With Us @ RC CrossFit… Then Had To Leave… Then Came Back When RainCross Strength & Conditioning Opened Up… Then Had To Leave… But Now You’re Back!!!
And I Couldn’t Be Happier… Quiet… Crazy… You Train Hard… Play Hard… And… You’re One Hell Of A Painter!!!
Not Just That Kind Of Painter… Thank You & Ricardo For All The Help During The Early Stages Of The Station… Very Proud & Honored To Have You & Your Family Apart Of The RainCross Family…
OK… Onto Wednesday…
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MetCon…
***DeadLifts… Single & Controlled @ 75% Or 80% of your 1 Rep Max…***
***Push Ups… Rx’d: M&F- On Toes/Chest To Deck…***
For a Total of 5 Rounds:
Every 90 Secs…
3 DeadLifts…
With The Remaining 90 Secs: Max Push Ups
30 Secs Rest…
————————————————————————————
Strength…
1 Rep Max Strict Press…
1 Rep Max Push Press…
AND…
1 Rep Max Push Jerk &/Or Split Jerk…
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3…2…1…GO!!!
Mando
“Like Night & Day…”
1.29.2019 WOD & Scores…
RainCrossStrengthandConditioning 