“Testing YOUR Programming For Fitness…”

Long Read…

Before I Get To “Testing YOUR Programming For Fitness…”

I Want To Talk About This Post Titled “Will We See You Monday?!?!”

I Just Want To Thank All The Guests Who Came Out This Past Week To The Station…

Also… Thank You To All Our RainCross Athletes Who Brought Their Guests!!!

So… Will We See You Monday?!?!

This Week Was Rough For All Of Our Athletes… Guests & RainCross Athletes…

For Our RainCross Athletes… Yea… I Wasn’t Gonna Go Easy On Ya…

For Our Guests… You Got Just A Taste Of How “Hard” Our WODs Can Be…

But Guests… Know This… This Past Week Is NOT How We Train Everyday…

RainCross… RCSC CrossFit… Is A Strength & Conditioning Gym…

We Perform All The Major Power & Olympic Lifts…

We Perform Body Weight Movements… Plyometric Movements… KettleBell Movements… DumbBell Movements… Complex BarBell Movements… We Run… We Row… Etc… Etc…

We Take The Best Training Methods & Mash Them Into One SMART Training Program…

How Does A “Normal” Training Session Go?!?!

First… The “Huddle Up” @ The WhiteBoard To Go Over The Work Out of the Day…

Second… “Any Questions?!?!”…

Third… A Warm Up Dedicated To Whatever Movements That We Will Be Performing That Day…

Fourth… “Any Questions?!?!”…

Fifth… “Pees & Poops!!!” Followed By The “Strength” Portion Of The Class… Slow & Technique Focused…

Sixth… Put Away The Strength Equipment & Set Up For The MetCon Followed By… “Any Questions?!?!”…

Seventh… “Pees & Poops!!!” Again…

And Finally The “MetCon” (Metabolic Conditioning) Is More Of The “GO GO GO” WorkOut That You Had A Taste Of This Past Week…

We Do Both… Strength… And… Conditioning…

But Our Biggest Concern Is Not How Heavy You Can Lift… Or How Fast You Can Finish A WorkOut…

It’s About Proper & Safe Movement From Out Athletes…

The Weight… The Speed… Those Will Come With Time… How Much Time???

How Dedicated Are You?!?!

I’ve Been A “Coach” In The Marine Corps Since December 2002… I’ve Been A Certified Personal Trainer Since 2006… I’ve Been A Certified Strength & Conditioning Coach Since 2008… And A Certified CrossFit Coach Since 2009…

I Got A Few “Pieces Of Paper” That Say I Know What I’m Doing… Along With Some Other “Accessory” Certifications That Say I Know What I’m Doing…

Do You Know What All Those Pieces Of Paper Mean?

NOT A DAMN THING!!!

I Just Love What I Do… I’m Dedicated To What I Do…

I Want To Be Surrounded By The Same Like Minded Type Of People…

Are You One Of Them???

 

 

Alright… Tying That Into…

“Testin YOUR Programming For Fitness…”

My New Year Starting Weight & Body Fat%…

But Believe It Or Not… I LOVE FOOD!!!

And I Love Watching Food Shows… Any Kind Of Shows…

I Was Watching “Worst Cooks In America” The Other Night…

And When The Contestants Were Called Upon To Be Judged On Thier Final Dish… One Of The “Real Chefs”… Anne … Said This…

“Not Tasting Your Food Is Basically Hoping… Wishing… Praying That It Tastes Good…”

Same Goes For The Programming @ RainCross…

As Stated Above…

“I’ve Been A “Coach” In The Marine Corps Since December 2002… I’ve Been A Certified Personal Trainer Since 2006… I’ve Been A Certified Strength & Conditioning Coach Since 2008… And A Certified CrossFit Coach Since 2009…

I Got A Few “Pieces Of Paper” That Say I Know What I’m Doing… Along With Some Other “Accessory” Certifications That Say I Know What I’m Doing…

Do You Know What All Those Pieces Of Paper Mean?

NOT A DAMN THING!!!

I Just Love What I Do… I’m Dedicated To What I Do…”

Monday-Saturday I Go To Bed Pretty Late… With Lots Of Tossin’ & Turnin’…

Monday-Friday I Wake Up @ 4:10AM… I Don’t Sleep Much…

Saturday Mornings… Technically… I Can Sleep In…

I’m Actually Typing This Up @ 4:00AM Saturday Morning… The Day I Get To “Sleep In”…

Friday Nights & Saturday Mornings Drive Me Crazy!!!

I Could Just Program Some Long… Rough & Tough INDIVIDUAL WOD & Watch You Ladies & Gents Run Around Like Crazy…. Let You Sweat A Lot… & Say… “Enjoy Your Weekend… You Earned It!!!”

But No… @ The Station… It’s RainCross Tradition… Every Saturday… We Perform Either A Partner WOD Or A Team WOD…

And Believe It Or Not… It Takes A LOT Of Thought To Be Put Into Designing… Not Just A Good Partner/Team WOD… But Designing A Safe… Effective… And Beneficial Partner/Team WOD For All Of You…

What Movements Have We Done Or Not Done This Past Week?!?! Who’s A Better Partner For Who?!?! Who Is Signed Up For The Saturday Sweat Sesh On Friday Afternoon?!?! Who Is Signed Up For The Saturday Sweat Sesh Friday Night?!?! Who Got Suckered Into Signing Up For The Saturday Sweat Sesh Late Friday Night/Early Saturday Morning After A Few Drinks?!?! Who Is Still Signed Up For The Saturday Morning When I Wake Up?!?! Who Is Still Signed Up For The Saturday Morning When I Leave The House?!?! Who Is Still Signed Up For The Saturday Morning When I Get To The Station?!?! Who Is Still Signed Up For The Saturday Morning When I Finish My Work Out?!?! Who Is Still Signed Up Saturday Morning @ 8:30AM?!?! Who Is Still Signed Up Saturday Morning @ 8:40AM?!?! Who Texts Me Saturday Morning With “Sorry… I  Slept In”?!?! Who Do I Need To Text To See If They’re Still Coming Only To Get A Text Back Saying “Sorry… I Forgot To Take My Name Off…” Or Just No Response At All Because They’re Scared… Sometimes The Plan I Have In My Head Friday Night Holds Strong!!! Sometimes… I Have To Change The Whole Damn WOD… WODs… Teams… 3 Mins Before Class Time…

And That’s Just 1 Day Of The Week…

PS…. This Isn’t Me Complaining… Just Giving You Some In-Sight… Again.. It’s A Little Past 4AM On Saturday Morning As I’m Writing This…

Monday-Friday…

I Never Want To “Not Taste My Food & Basically Hope… Wish… Pray That It Tastes Good…”

Get It?!?!

I Never Want To Program A WOD For You Ladies & Gents And Hope… Wish… Pray That It Benefits Your Fitness…

I’ve Said This A Thousand Times…

ANYBODY Can Program A “Hard” WOD…

Lazy Coach Programming: 1 Mile Run + 100 Burpees + 1 Mile Run… TIME!!!

Tough WOD?!?! I’m Sure It Is… Is It Going To Improve Your Snatch?!?! Probably Not…

This Is Not A Lie…

Every WOD We Perform… I Test… Re-Test… & Then “Perform” Before Programming It For All Of You…

What Does That Mean!?!?

I “Test” The WOD Using The “Scaled” Version Moving @ A “Not Gonna Kill Myself” Pace… I’ll Stop… Check My Phone… Talk To Anyone Who Walks In Thinking The Gym Is A Restaurant… Etc…

I “Re-Test” The WOD Using The “Rx’d” Version Still Moving @ A “Not Gonna Kill Myself” Pace… More Just Feeling Out The Weights/Movements…

Then… I “Perform”… I Perform The WOD To The SMARTEST Level For Me… Which Is Not Always The “ADV” Level… And That’s When I Give It 90% Of What I Got!!!

“Wait… What?!?! 90%?!?! Not Guns Blazing… Balls To The Wall… 150%?!?!”

No… Because I Have To Do That Very Same “Testing of YOUR Programming For Fitness” Every Single Day…

And Honestly… If I Went All Out Every Single Day… Sure… My Scores/Times Would Look Good On The WhiteBoard… But I’d Burn Out Quick…

I Have Good Days… I Have Bad Days…

Sometimes… My Scores/Times Look Ridiculous On The WhiteBoard…

BTW… Thank You To Everyone Who Says… “Damn… Good Job Coach… You Killed It!!!” Instead Of… “How’d You Do That… There’s No Way!!!”

And Sometimes… What I Thought Was The Hardest WOD Ever… I Get Smoked By Half Of You!!!

Bottom Line… Whatever You Ladies & Gents Do… I’ve Alread Done It… Multiple Times…

And I Don’t Do It To Show Off… But To Ensure That Whatever Is On The Blog… Whatever Is On The WhiteBoard… Is Going To Benefit You In The Long Run…

“Long Term Health & Fitness…”

No… It’s Not The Coolest/Most Bad Ass Quote Or Saying… But That’s What RainCross Is All About…

And Sometimes… Out Of The Blue… All That Hard Work Pays Off!!!

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ALRIGHT… HERE WE GO!!!

Active Rest Day… Get Out & Do Something!!!

Guests: What Does That Mean… It Means Exactly That… Don’t Just Sit On The Couch… Get Out & Do Something!!! Go For A Hike… A Jog… A Walk… Bike Ride… Anything!!! Don’t Let Everything You Did This Past Week Go To S–T By Stuffing Your Face & Watching FootBall… If You Are Doing That… Perform Burpees During Each Commercial Break!!! If You DVR’d The Game… NO FAST FORWARDING!!! LOL…

HOPE TO SEE The Station PACKED COME MONDAY!!!

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3…2…1…GO!!!

Mando