Week 2 of a 6 Week Strength Training Cycle… DONE!!!
In Case You Haven’t Noticed… RainCross Has Been Lucky Enough To Welcome A Few New Athletes To The Fam!!!
Two Things That I Keep Hearing (I Hear Everything…) Especially From Those Who Have Come From Other Gyms (CrossFit & Non-CrossFit Gyms…) Is How Much Detail & Thought Is Put Into The Programming… (Thank You!!!) And… How Organized The Station Is!!!
Even People Who Are Just Being “Looky Luus” Say How Amazing This Gym Looks & How They’ve Never Seen Anything Like It…
Well… I’m A Marine… And I Still Believe In… “Everything Has It’s Place…”
Not Only Does It Make Our Gym Look SIC!!! But It’s Easy To Set Up Shop When You Know Where Everything Is…
The Hard Part?!?!
Putting Everything Back Where You Got It From & How You Got It…
So… Here’s A Little Picture Tour Of “The Station”…
1st… The “Always Empty” Parking Spot…
Now… Yes… You’ll Usually Find My Jeep Or Danielley’s Veloster Parked Next To The “Always Empty” Parking Spot… But Honestly… I Don’t Care If That Spot’s Taken… But If It’s Open When I Get There… Imma Take It!!! But I Do Want The “Always Empty” Parking Spot… Well.. Always Empty… Because That Is Where We Take Off & Come Back From Running…
Even If There Isn’t Any Running In The WOD… It’s Kinda Nice To Have A “Walk Way” For You Ladies & Gents To Come Into So You’re Not Squeezing Through Cars… And If We’re Performing Wall Ball Shots… Expect To See Two Spots Coned Off…
BarBells & Plates…
Once You Walk Into The Station… You’ll Cross Over The RainCross Platform & Immediately Into Our BarBells & Plates… All The Bars With Blue Tape On The Ends Are The 45lbs Bars… All The Bars With The Yellow Tape On The Ends Are The 35lbs Bars… Within The 35lbs Bars… There Is 1 Smaller Black Bar Which Is 15lbs… Then Come The Plates… 1st Stack After The 45 & 35lbs Bars Are 10lbs Plates… Next Stack Are 15lbs Plates… Next Stack 2 Stacks Are 25lbs Plates… But 2 Different Styles… Keep The Same Styles In The Same Stacks… Next Stack Are 35lbs Plates… And The Last 2 Stacks Are 45lbs Plates… But 2 Different Styles… Keep The Same Styles In The Same Stacks… Then Come The Change Plates… The 5lbs & 2.5lbs Plates… Not All The Plates Are The Same Brand… Most Are… But As Far As The 2.5lbs Plates Go… Pretty Simple… Keep The Black Plates Together… And Keep The Gray Plate Together… The 5lbs Plates… Keep All The Gray Plates Together… There Are 4 Different Brands Of 5lbs Plates… Keep Them Together As A Pair… There Are Also A Set Of Small 10lbs Bumper Plates & A Set Of 10lbs Metal Plates @ The Bottom…
KettleBells…
No… I’m Not Obsessed With The Rainbow… The KettleBells Are Color Coded To Actual Olympic Standards… The Pinks Are 18lbs… The Blues Are 26lbs… The Yellows Are 35lbs… The Purples Are 44lbs… The Greens Are 53lbs… The Reds Are 70lbs… That 1 Big Black One Is 80lbs… And The “Door Stop” KettleBell Is 62lbs…
DumbBells… AbMats… & Some More KettleBells…
In The Back Corner… There’s This Huge Storage Rack… On Top… You Will Find The AbMats & Some More KettleBells… The KettleBells With The Pink Tape Are 18lbs & The KettleBells With The White Tape Are 9lbs… The DumbBells Start @ 8lbs… Then Go Up To 10lbs… 12lbs… 15lbs… 20lbs… 25lbs… 35lbs… & 45lbs… There Are 2 Different Brands… Obvioulsy… Keep The Same Weights Together… But Also Keep The Same Brand Pairs Together… On The Bottom Of Rack… There Are More KettleBells… The Tape On The Handles Match The Same Colors As Stated Above…
MedBalls… Jump Ropes…. & 30″ Risers…
In The Other Corner… Theres Another Storage Rack For MedBalls… Starting Up Top… We Have 8lbs… 10lbs… 12lbs… 14lbs… 15lbs… & 20lbs MedBalls… Now… Not Only Put Them Back In There Correct Spot… But… Remember Along Time Ago… Before You Could Order Any & Everything Online & You Actually Had To Go “Shoe Shopping”?!?! There Would Be 1 Shoe On Display With A Whole Bunch Of Boxes Underneath With Different Sizes… Now… How Annoying Would It Be If All The Labels On The Boxes That Should Show The Size Of That Shoe Were Turned Around To The Back?!?! And You Would Have To Take Out Every Single Box In Order To Find Your Size!!! Get It?!?! Keep The Numbers Facing Out So When I Say… “Grab A 14lbs MedBall…” You’re Not Having To Fumble Around Searching For One… The Numbers Are Right There For You… I Know… I Know… Mind Blown!!! The Jump Ropes… I HIGHLY SUGGEST BUYING YOUR OWN JUMP ROPE… We Have Never Bought “Gym Jump Ropes”… Why?!?! Not Everyone Is The Same Size… Not Everyone Likes The Same Style/Handle Of Jump Rope… Not Everyone Likes The Same Cable Thickness… All Those Jump Ropes That Are Hanging Are Athlete’s Old Jump Ropes Who Just Gave Them To Us Because They Got A New Rope… So When You Ask Me What Color You Should Get… I Dont’ Know?!?! They Aren’t Color Coded By Length… They Are Just Color Coded To That Athlete’s Favorite Color I Guess… Trust Me… BUY YOUR OWN ROPE!!! Need Suggestions??? Ask Me… And At The Bottom Of That Rack You’ll Find Some Of The Risers To Make The 24″ Boxes A 30” Box…
SlamBalls…
The MedBalls I Talked About Above… We Use Those For Wall Ball Shots… Slam Balls… We Use For… Well.. Slammin’!!! 10lbs… 15lbs… 20lbs… 25lbs… 30lbs… 40lbs… 50lbs… 75lbs… 100lbs… Same Idea As The MedBalls… But Them Back Where You Got Them With The Numbers Facing Up…
Boxes…
Oh The Boxes… We Have The 20″ Boxes & The 24″ Boxes… There Are Also Risers Underneath The Bottom Boxes To Make The 20″ A 24″ And To Make The 24″ A 30″… We Also Have 3 “3-In-1″ Boxes That Are 20″/24″/30” All In 1… And… Well… I’m Just Going To Copy & Paste This…
Now… Not Only Put Them Back In There Correct Spot… But… Remember Along Time Ago… Before You Could Order Any & Everything Online & You Actually Had To Go “Shoe Shopping”?!?! There Would Be 1 Shoe On Display With A Whole Bunch Of Boxes Underneath With Different Sizes… Now… How Annoying Would It Be If All The Labels On The Boxes That Should The Size Of That Shoe Were Turned Around To The Back?!?! And You Would Have To Take Out Every Single Box In Order To Find Your Size!!! Get It?!?! Keep The Numbers Facing Out So When I Say… “Grab A 20″ Box…” You’re Not Having To Fumble Around Searching For One… The Numbers Are Right There For You… I Know… I Know… Mind Blown!!!
Rowers… Bikes… Ski Erg…
The Bikes And Ski Erg Will 99% Always Be Where They Are Shown In The Picture… Unless We Move Them Around During A Saturday Session… The Rowers… For The Most Part.. Will Be Lined Up At The End Of The Pull Up Rig Looking Like They’re Ready To Drag Race!!! When They Are Not In Use… I Store Them Up Against The Wall Between The GHD Machines…
ROWERS!!! And This Isn’t A Joke… If You Break/Crack A Moniter… You Will Pay For A New One… They Are $180.00… I Know This Because We Recently Fixed All Of Them… How Do They Break Or Crack?!?! If The Moniter Is Up When You Move Your Rower Around… They Will Fall/Slam Backwards Onto Rower &… Well.. Crack!!! I’m Not Saying You Can’t Move Your Rower… Just Put The Screen Down Before You Do… Also… If You Break The Chain… You Will Pay For It… That Price Will Be Determined As We Will Have To Buy A New Chain As Well As Have Someone Come Out To Replace It… How Do You Break The Chain?!?! You’re Rowing For Your Life… As Hard As You Can… There’s Only A Few More Meters/Calories/Seconds Left… And You Give It That One Last Big Hard Pull & Then You Just Let Go Of The Handle & It Goes Whipping Back Into The Fan… Yea… Don’t Do That!!!
Also.. When You Are Done With The Rower… The Screens Go Down And The Handle Goes All The Way Into The Fan… Not The Handle Holder…
High Gymnastic Rings…
Not Pictured… Or Have They?!?!
If You’re @ The Front Of The Rig By The Window Staring Towards The Back Of The Station… There Are 2 Sets Of High Rings On The Left @ Each End Of The Rig & 1 Set Of High Rings On The Right Smack In The Middle… When They Are Not In Use… They Are Hung Up To Avoid Any Contact With BarBells/KettleBells/DumbBells Going OverHead & Hoping Out Of The Way Of Jump Ropes…
2 Types Of Chalk…
Not Pictured… Or Have They?!?!
We Have 2 Types of Chalk @ The Station… Chalk For Your Hands Which Can Be Found In Any Green Bucket… And Writing Chalk Which Can Be Found In The “RCSC” Box On Top Of The Front Counter… ONLY WRITE ON THE PULL UP RIG!!! Not On The Ground!!!
Lockers & Cubbies…
The Gray Lockers In Between The Bathrooms Are NOT For Everybody!!! You Have To Pay For Those Ones… $20.00 Gets You A Locker For Life!!! If You Don’t Want A Locker But Still Need To Put Your Stuff Somewhere… We Have Plenty Of Black Cubbies By The Couch…
The Side Rig & Small Boxes…
The Side Rig Can Be Used For Whatever You Want!!! Lifting… Gymnastic Practice… It’s There… Use It!!! There Are Also Some Weight Belts Hanging From The Rig… Feel Free To Use Them Whenever… That’s Also Where The Benches Are Stored When Not In Use… As Well As The Foam Rollers… And The Small Boxes… Oh The Small Boxes… I Thought This Would Be A No Brainer… But I Was Wrong… “RCSC” Is Spray Painted On Them… Now… I’m Going To Assume That You Are Not Reading This Up-Side-Down Right Now… So Don’t Put The Boxes Back Up-Side-Down!!! Also By The Side Rig… We Have A Water Cooler… A TRASH Can & A RECYCABLE Can… And… We Have PVC Pipes…
The Wood On The Wall…
Have Been Pictured Above But Not Focused On…
Nope… Not Just For Pretty Decoration… That’s Where We Perform HandStand Push Ups So We Don’t Put Holes In The Wall…
“Pees & Poops”…
We Have 2 Bathrooms… If You’re Ever Using Them & There’s No Paper Towels Or Toilet Paper… Check The Black Ottomans… There Should Be More In There… If Not… Then Let Me Know…
And… I Think That’s It… I’m Sure There’s More That’ll Come To Mind… But That’s All I Got Now…
RainCross Is My Life…
I Take Pride In My Coaching… My Programming… My Own Athletic Performances & Health…
The Station Is Literally My 2nd Home…
I Take Pride In Her & Love Showing Her Off… Not Just To “Strangers”… But To You Ladies & Gents… I Want You To Be Proud Of Where You Train At Everytime You Walk In…
Mine & Danielley’s Names Are On The Lease…
But The Station Is Also Your Home… Take Care Of Her…
Alright… If You Didn’t Know Already… Yep… I Got A Little Bit Of Obsessive Compulsive Disorder… But… In A Good Way… Whether It’s How The Gym Is Set Up… How The Movements Are Taught… How The Warm Up Flows… How The WOD Is Set Up… Etc. Etc.. Etc…
At Least You Know You Gotta A Coach Who Gives A F–K!!!
Enjoy Your Weekend RainCross…
It Was A (Rough) Normal Week!!!
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ALRIGHT… HERE WE GO!!!
Active Rest Day… Get Out & Do Something!!!
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3…2…1…GO!!!
Mando
1.25.2020 Athletes… WOD & Scores…
RainCrossStrengthandConditioning 