“None Of You Probably Know This… But As I Was Walking Around Between Heats…Either In The Gym Or Outside… Numerous People… Coaches… Competitors… Spectators… Came Up To Me Complimenting Both Myself… But Most Importantly.. All Of You!!! For Those Who Know Me & Have Followed This Crazy “RainCross” Journey… They Basically Said… “You Were Right… Nothing’s Changed… You Still Keep Everything Legit & The Standards High…” For Those Who Kinda Knew Me… Or At Least Knew That I Was The Coach… They Asked Who You Ladies & Gents Were & Where Is “RainCross”?!?! Followed By Numerous Compliments On How You Moved…
Every Competition I Have Been In… I Have Always Tried To “Move Well”… And I Have Been Told That I Have… Might Not Have Been The Fastest Or Strongest… But Form & Technique… On Point!
Every Competition I Have Coached… I Have Always Had People Compliment My Athletes & How Well They Moved…
From Push Ups… To Ring Dips… From Air Squats… To Snatches… From Pull Ups… To Spilt Jerks… Etc… Etc…
It’s Such A Beautiful Thing To Watch An Athlete Not Just Win… But Win Gracefully…
To Do Everything As It’s Supposed To Be Done…
No Cutting Corners… No Looking For The Easy Way Out…
Just Performing The Given Task As It Is Supposed To Be Done & Making It Look Easy…
And RainCross Did Just That This Past Saturday…
Whether You Made It To The Podium Or Not… YOU GOT NOTICED!!! In A Great Way…”
That Was On Yesterday’s Post…
That Was Me… Praising All Of You On Your Amazing Performances This Past Saturday…
But I Have Some Bad News For You…
That Was The Easy Part!!!
From Now On… Every Single Time You Step Foot In The Station…
ALL EYES WILL BE ON YOU!!!
Yes… It’s True… I Hear Everything… You’re Somewhat “Famous” Now…
You Worked Your Asses Off… You Made Yourself Known… You Made The Podium…
And Now… You Will Be Looked At & Held To A Higher Standard…
Love It Or Hate It… YOU EARNED IT!!!
So Act Accordingly…
Keep Every Strict Press… STRICT…
Make Sure There Is Not The Slightest Re-Dip On Those Push Presses…
I Always Say It… If You’re Gonna Split… SPLIT!!!
No Press Outs On The Push Jerks…
And Even Though The Above Movements SEEM Like The Hardest… It’s Actually The “Basic” Movements That Everyone Will Be Judging You On…
Did You Get Chest To Deck On Your Push Ups???
Did You “Push Up” Without Snaking???
Did You Lock Out Those Arms @ The Top???
Did You Actually “Sit Up” During Your Sit Ups???
Did You Squat Below Parallel & Stand All The Way Up On Every Single Rep???
Did You “Slam & Catch” Or Just Slam & Drop???
You Represented The Station Beautifully @ The Dynamic Duo Competition…
Now… You Must Maintain Those High Standards…
Trust Me When I Say This…
Not Just My Eyes Anymore…
All Eyes On You…
Act Accordingly…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min x 3 Mins: 5 Strict Presses @ 70% of your 1 Rep Max
Every Min On the Min x 3 Mins: 5 Push Presses @ 70% of your 1 Rep Max
Every Min On the Min x 3 Mins: 5 Split Jerks @ 70% of your 1 Rep Max
MetCon…
***Each Round Lasts 3 Mins… Rest 1 Min After Each Cycle… Scores Is Total MedBall Slams…***
***Push Jerks: Using 70% of your 1 Rep Max…***
***MedBall Slams… Pick Your Poison!!!***
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For a Total of 3 Rounds:
Buy In: 5 “Un-Broken” Push Jerks…
Then…
5 Push Ups
10 AbMat Sit Ups
20 Air Squats
Max MedBall Slams
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3…2…1…GO!!!
Mando
2.18.2019 WOD & Scores…
RainCrossStrengthandConditioning 