You Ladies & Gents Did It To Me Again…
This Is A Re-Post From Last Year After “Murph”… But… Same Thing Happened… And My Feelings Are Still The Same… We Just Have A Bigger Family!!!
I’m Not Saying I Was Sobbing Like A Little Kid… But I Got A Little Teary Eyed…
Knowing That I’m Surrounded By Some Amazing Individuals Daily… It’s A Pretty Amazing Feeling…
And I’m Very Proud & Honored To Be A Coach To Some Amazing Athletes Who Would Come Together For Such An Amazing Event!!!
Until Next Year… Save The Date… May 25th, 2020!!!
Alright… Grab Your Tissues…
“Not So Hidden Tears…”
I Tried To Hide Them… But Couldn’t Keep Them Back…
Upon The Playing Of Taps… I Turned & Cried…
And I Don’t Mean I Turned Away To Hide The Tears…
After Explaining The WOD… After Getting The Heats Together… I Announced To All Of You That Heat 1 Would Be Starting In A Few Mins After The Playing Of Taps…
All Of You Were Standing Around All Over The Station… Some By The Front Door… Some By The Platforms… Some By The Lounge Area… Some By The Plates & Barbells…
I Had My Back Turned To You While I Was Bring Up “Taps” On My Phone To Play Over The Speaker…
Still With My Back Turned To All Of You… I Simply Yelled Out… “Alright… Here We Go!!!” & I Pressed Play…
I Set My Phone Down… Kissed My DogTags… And Turned Around To See EVERY SINGLE ONE OF YOU FACING…
That Ragged Ol’ Flag…
(Not Gonna Lie… After “Murph”… I Asked Danielle… “Did You Tell Everyone To Face “My” Flag?!?! She Said… “No… As Soon As Taps Started… Everyone Turned Towards Your Flag…”
Again… Might Not Seem Like Much To Most… But Not To Me…
That Flag Brought Me Home Safe…
It’s Beaten Up… It’s Tattered… It’s Distressed… It’s Not The Prettiest On The Eyes…
But… It Brought Me Home…
It Kept Me Safe In A Time Of War…
The Stuff We Do Day In & Day Out @ The Station…
It’s Not War…
It’s Working Out…
But Again… “Working Out” Might Not Seem Like Much To Most… But To Us… It’s Everything…
I Do Not Claim To Know Every Single Tiny Detail Of Your Lives…
But I Do Know… Sometimes… The Day Can Be Shitty…
And The Only Stress Reliever You Have Is “Working Out” @ RainCross Strength & Conditioning… @ The Station… @ Your “Home”…
Stepping Into The Station… You Feel Safe… You Feel Happy… You Feel Relieved… Even Though You Might Be Scared As Hell…
Whatever The WOD Is… You “Fight” Like Hell To Get Though It…
It’s Your Own Personal War…
And I Feel Honored That You Choose To Go To War Fighting Under That Ragged Ol’ Flag…
And That Brought Tears To My Eyes…
As The Song Played… I Cried… & I Smiled… Then Both @ The Same Time…
As Soon As “Taps” Played It’s Final Note… I Quickly Turned Back To The Speaker System To Change Up The Music & Announce… “Heat 1… 3…2…1…GO!!!”
That Was The “Happiest” I Have Ever Felt While Performing “Murph”…
Over The Past 30 Days @ RCSC… I’ve Told Some Of You… “It Hasn’t Hit Me Yet…” In Regards To Finally Having My Own Gym…
Today… It Hit Me…
WE… Not I… WE Have Built One Of The Strongest Communities That I Have Ever Been Apart Of…
No Matter What WOD I Throw @ Us… We Know We Can Adapt & OverCome…
No Matter What Life Throws @ Us… We Know We Can Adapt & OverCome…
Call It CrossFit… Call It Strength & Conditioning… Call It Functional Fitness…
Call It What You Want…
I Call It…
Family…
The RC Family…
The RainCross Family…
And The Station… Ironically Enough… The Station Is Both Our BattleField & Our Home…
Stay Strong RCSC…
We Hit Our “1 Year” Mark A Few Weeks Ago… In The Above Post… I Wrote…
“Over The Past 30 Days @ RCSC… I’ve Told Some Of You… “It Hasn’t Hit Me Yet…” In Regards To Finally Having My Own Gym…”
Truth Is… This Past Year Still Hasn’t Hit Me… Everyday… New Challenges Arise… And I Welcome Them…
I Just Thank All Of You For Being My Side Day In & Day Out…
RainCross Strong!!!
Alright… Back To Business…
Be Sure To Check Out Tomorrow’s Post For Info On This Saturday’s Beach Sesh!!!
***********************************************************
ALRIGHT… HERE WE GO!!!
Warm Up/Strength…
Bench Press…
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%
MetCon…
***Sit Ups… ADV… M&F: GHD… Rx’d… M&F: Strict AbMat…***
***Double Unders… ADV/Rx’d… M&F… MOD: Doubled Singles… Both With A Pump Run Penalty!!!***
?!?! Min TIME CAP…
——————————————————-
For Time:
5 Bench Press @ 70%
15/15 1 Arm DB Hang Power Clean & Jerks
20 Sit Ups
30 Double Unders
————————————
5 Bench Press @ 75%
12/12 1 Arm DB Hang Power Clean & Jerks
20 Sit Ups
24 Double Unders
————————————
5 Bench Press @ 80%
9/9 1 Arm DB Hang Power Clean & Jerks
20 Sit Ups
18 Double Unders
————————————
5 Bench Press @ 85%
6/6 1 Arm DB Hang Power Clean & Jerks
20 Sit Ups
12 Double Unders
————————————
5 Bench Press @ 90%
3/3 1 Arm DB Hang Power Clean & Jerks
20 Sit Ups
6 Double Unders… TIME!!!
***********************************************************
3…2…1…GO!!!
Mando
5.27.2019 Athletes… WOD & Scores…
RainCrossStrengthandConditioning 