But 1st…Makin’ The Best Of Our BCH (Boston Children’s Hospital) Halloween!!!
Got Off The Train Last Sunday Night & Walked In The Freezing Cold To The Nearest CVS Store To Grab Whatever They Had Left…
It Was Worth It!!!
And The Nursing Staff Surprised Him With A Goodie Bag For “Reverse Trick Or Treating”…
Alright…
“1st Day Of The Rest Of The Year…”
I Put This Up… EVERY… SINGLE… YEAR!!!
Re-Post…
And Here We Go!!!
I’ve Posted This Before… Many Many Times…
The Holiday Seasons Can & Will Get Crazy… I Know…
I’ve Been A “Personal Trainer” Since 2006…
Whether It Was In The Comfort Of L.A. Fitness… Outside In The Field Of Some Park… In Someone’s Apartment Gym… Or In 1 Of 5 “CrossFit” Gyms That I’ve Coached At…
The Months Of November Through The 1st Week Of January Can & Will Be Crazy!!!
A Lot Of “Not On Purpose” Missed Days @ The Station…
I Get It… Life Happens On The Daily…
Now Throw In The Holiday Madness…
BUT… You Gotta Stay Strong… LITERALLY!!!
So Again… Yes… It’s That’s Time Of Year…
From November 1st Through The December 31st…
Not Just The Station… But Every Gym Around The World Becomes A Ghost Town…
Only To Be Occupied By The Dedicated…
Good For You Few!!!
For Those Who “Pop In Here & There” Because It’s The Holiday Season… Well… Good For Coming In When You Do… But Don’t Get Mad @ Me Or Question My Programming When You’re “Not Where You Used To Be”…
We Still Have A Few More Weeks For Our Current Strength Cycle…
But Then… For The Weeks After We Re-Test… We’re Gonna Change It Up A Lil’ Bit…
We’re Still Gonna Lift…
We’re Still Gonna Perform MetCons…
But…
Were Also Gonna Add Some “Skills & Drills”…
We Are Going To Incorporate Some “Skills & Drills” Training To Hopefully Get You Better At… Or Get 1st “X” Movement…
Movements Will Include:
Pull Ups…
Toes To Bar…
Muscle Ups…
Double Unders…
HandStand Holds…
HandStand Walks…
HandStand Push Ups…
Pistols…
Just To Name A Few…
Yep… All Those Movements That Don’t Get You That “Rx’d” Next To Your Name/Score On The WhiteBoard…
Scared?!?! Anxious?!?! Excited?!?!
Good…
There Will Be Many MODifications To All The Above Movements…
Again… Get You Better At… Or Get Your 1st…
Not Saying You Have To “Master” All The Above Movements… But If You Could Scratch 1 Off The List… SUCCESS!!!
Again… Pissed Off That Your Name Doesn’t Have That “Rx’d” Next To It…
Well… Do Something About It…
Train For It..
**************************************************
ALRIGHT… HERE WE GO!!!
Strength…
Strict Press
Every Min On the Min X 3 Mins:
5 Strict Presses @ 70% of your 1 Rep Max
Push Press
Every Min On the Min X 3 Mins:
5 Push Presses @ 70% of your 1 Rep Max
Push Jerk
Every Min On the Min X 3 Mins:
5 Push Jerks @ 70% of your 1 Rep Max
MetCon…
***”Shoulder To OverHeads”… ADV: Rx’d: M-155lbs/F-105lbs… Rx’d: M-135lbs/-95lbs… Sx’d: M-115lbs/F-85lbs…***
***No Racks… You Gotta “Clean” That First One & “Clean” It If You Drop…***
***Double Unders… Rx’d: M&F… MOD: Mt. Climbers…***
——————————————————————————
For Time:
75 AbMat Sit Ups
——————————————–
25 “Shoulder To OverHeads”
50 Double Unders
2 Burpees
——————————————–
20 “STOHs”
40 Double Unders
4 Burpees
——————————————–
15 “STOHs”
30 Double Unders
6 Burpees
——————————————–
10 “STOHs”
20 Double Unders
8 Burpees
——————————————–
5 “STOHs”
10 Double Unders
10 Burpees
——————————————–
75 AbMat Sit Ups…TIME!!!
**************************************************
3…2…1…GO!!!
Mando
10.31.2022 WOD & Scores…
RainCrossStrengthandConditioning 