Day 2 of Our Strength Rest Week & Guest Week…
Re-Post…
“Be Our Guest!!!”
NOT The 1st Time For “RainCross”…
BUT…
It’s Been AWhile…
“Be Our Guest” Week!!!
That’s Right!!!
Everyday Next Week… Monday-Saturday…
Bring In Your Friends… Your Family… Your Neighbors… Your Co-Workers… The People You Work For… The People Who Come To Your Work For Your Services… Your Teachers… Your Students… Your Doctor… Your Dentist… Your Hair Stylist… Your Barber… Your Mail (Wo)Man… Your Favorite Server/Bartender @ Your Favorite Restaurant/Bar… That Person/Those People Who You See Working Out @ “That Other Gym” You Go To & Cringe With Every Rep They Perform… That Random Person You See @ The Store Who Is Wearing “CrossFit Shoes” Or Wearing A “Fitness Inspired” T-Shirt Or Hoodie…
ANYONE!!!
Never Stepped Foot In A Gym??? Kinda Works Out But LOVES TACOS & PIZZA??? HARDCORE FITNESS ENTHUSIAST???
All Week… Monday-Saturday… Danielley & I Welcome All Of You To Invite Any & All Family & Friends To See What All This “CrossFit” Stuff Is About…
More Importantly…
1… To See Who These Crazy “RainCross” People Are…
& 2… To See What This Whole “RainCross” Thing Is All About…
No Strings Attached… For An Entire Week… They Can Come In & GET COACHED & Train For Free…
All THEY Have To Do Is… 2 Things… Sign The Waiver… And Come In With An Open Mind…
All YOU Have To Do Is… DON’T SCARE THE S–T OUT OF THEM!!!
Yes… Give Them A Heads Up On What They Are About To Get Into… But… I Would Like To Think That By Now… All Of You Know/Feel I’m Pretty Good At My Job…
There’s Been Too Many Times When I’ve Had RainCross Athletes Tell Their Friends/Family/Whoever This…
“Dude… Coach Mando Is Going To F–Kin Destroy You!!!”
I Usually See 4 Outcomes Of That…
1… You Just Scared The S–T Out Of Them And… Even Though They Swore Up & Down The Day/Night Before That They Would Come… They Don’t…
2… After Scaring Them… For Whatever Reason… They Show Up!!! And… They Think You’re “Full Of S–T” Cause I Don’t Turn Out To Be That Bad!!!
3… They Come In With An “I Can Take This Guy” Attitude & Ruins Everyone Else’s Trianing Experience… CHECK YOUR EGO AT THE DOOR!!!
4… They Come In With An “I Can Take This Guy” Attitude… See That I’m Actually Trying To Help Them… And End Up Loving Me For Furthering Their GAINZ!!!
I Guess There’s Number 5… Writing A Bad Yelp Review Because I Didn’t Let Them Lift A 505lbs DeadLift On Their 1st Day… I Mean Come On… Dude’s Wearing A “TapOut” Shirt… Has To Be Legit… Right?!?!
Give Them A Heads Up On What I Expect…
Let Them Know That When They Read The Blog (Give Them A Heads Up On What They Are About To Get Into… THEY SHOULD READ THE BLOG EVERYNIGHT… AS ALL OF YOU SHOULD!!!) That Every WOD… Every Lift… Every Movement… Can & Will Be Scaled/MODified To Fit Everybody… Or… More Importantly…
TO MAKE EVERYBODY FIT!!!
All The WODs We Perform This Week (All The WODs We Perform ANY Week…) Are Designed To Be Challenging For The “Beginner” Athlete… The “In The Middle” Athlete… The “Advanced” Athlete… And The “ELITE” Athlete..
Everyday… Each Session Will Have The Same “Cap” On ZenPlanner… 8 Athletes…
If You Are Planning On Bringing A Guest… Or GUESTS… To A Certain Session… Text Me 1st So I Can Have A Heads Up… I Will Let You Know If Its “Good To Go” Or A “No Go”…
If Theres A “Capped Out” Session & Everyone Is Bringing 1 Guest… SWEET!!!
If Theres A “Capped Out” Session & Only 1 Person Is Bringing 8 Guests… SWEET!!!
16 Per Class… With RainCross Athletes & Guests Included Is The Limit…
Strength & Conditioning Sessions… NOT Boot Camps!!!
At The End Of The Day… I Want Everyone To Get In A Great… SAFE Work Out…
SPREAD THE WORD!!!
FaceBook… InstaGram… Any Other Social Media… Send A Text… Write A Letter…
Let’s Pack The Station With Like Minded Individuals…
Who… In The End… Become Part Of A Like Minded Family…
The RainCross Family…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Week!!!
MetCon…
Buy In…
500 Meter Row
40 Air Squats
30 AbMat Sit Ups
20 Push Ups
10 Pull Ups… TIME/1 Min Rest…
Then…
400 Meter Run
15 Medicine Ball DeadLifts
15 MedBall Front Squats
15 MedBall Push Presses
45 Wall Ball Shots
————————————-
300 Meter Run
10 Medicine Ball DeadLifts
10 MedBall Front Squats
10 MedBall Push Presses
30 Wall Ball Shots
————————————-
200 Meter Run
5 Medicine Ball DeadLifts
5 MedBall Front Squats
5 MedBall Push Presses
15 Wall Ball Shots
————————————-
100 Meter Run
4 Medicine Ball DeadLifts
3 MedBall Front Squats
3 MedBall Push Press
10 Wall Ball Shots
————————————-
Straight Shot Run…TIME!!!
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3…2…1…GO!!!
Mando
8.1.2022 WOD & Scores…
RainCrossStrengthandConditioning 