A Whole Lot Of Squattin’ Goin’ On…
But… It’s Still… “Just A Work Out”…
Whether It’s Your 1st Day @ RainCross… Or If You’re An “OG”…
You Should Always Be A Little Scared…
Hell… I Get Scared Still… Not Only For The WOD I’m About To Perform… But In My Ability To Coach All Of You Through The WOD You’re About To Perform…
But… There’s Different Kinds Of “Being Scared”…
A… For The First Timer… Shit… You Better Be Terrified!!! But Just Know… I Am Too… Every Gym… Every Coach… Has Their Different Style… I Just Hope That Mine Fits Your Needs…
B… For The Athlete Who Has Been With Us For Awhile… Then… Shit Happens & They Have To Take A Break… Coming Back Can Be Scary… Intimidating Even… Because You Feel Like You “Weren’t Where You Use To Be”… It’s Not Intmidating To Me… But It Is Scary/Annoying… Because… Yes… You Have Been Gone… And I Get Nervous/Annoyed When I Give You Suggestions/MODifications In Order To Keep You Safe And… You Get All Pissed Off Or Sad…
C… For The Athlete Who Comes Day In & Day Out… You Should Still Scared… Because You Know What You’re Capable Of… You Know Your Potential… I Know What You’re Capable Of… I Know Your Potential… And You Know How Freakin’ Bad It’s Going To Hurt In Order To Accomplish The Task @ Hand To The Best Of Your Capabilities… The Best Of Your Potential… And Some WODs You KILL!!! And Some Kill You… Not Just Physically… But Mentally…
No Matter What Athlete “Category” You Fall Into… A… B… C… Sometimes You Have To Either Start From Scratch… Start Over… Or Take A Step Back… No Matter Which One You Have To Do… You’re Always Moving Forward… Even When You Have To Take A Few Steps Back… As Long As You’re Not Giving Up… You’re Always Taking Steps To Better Yourselves…
You’re Always Moving Forward…
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ALRIGHT… HERE WE GO!!!
Strength…
Back Squats @ 75%
4×3… Plus 1 Max Rep Set…
Can You Still Get 20 Reps?!?!
MetCon…
200 Meter Run…
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Then…
For Reps of: 15/15… 12/12… 9/9… 6/6… 3/3…
Wall Ball Shots & Slam Balls…
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Then…
400 Meter Run…
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Then…
Back Up The Ladder…
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Then…
200 Meter Run… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 