August 8, 2013

nick and vanessa

Nick and Vanessa were married on July 17th and recently returned home from their honeymoon in Costa Rica.  We are so happy for both of you and glad your new family is apart of our BIG family at RXD.

The following is geared to our PERFORMANCE atheletes, but is also relevant to everyone:

First off, I am so jacked on how hard everyone is training and if you stick with the Performance program, I guarantee one of two things will happen:

1. You will become an absolute BEAST. Devouring metcons and huge weights in a single bite.


2. You will be DESTROYED by it. WTF!!!!

What I mean by the second point is that if you do not use your head and listen to your body, you will get hurt. For a few of you this type of volume is normal, but for others this is your first time training like this. No matter which one you are I need you to be smart about how you train. You are not good to yourself, RXD or me broken.

Just because the program calls for FIVE days, doesn’t mean you should. If you feel especially run down, something is hurting (as in injury) or mentally you are not there, take a rest day.

It is my hope that you will use your rest days wisely. Spread them out. NEVER TRAIN MORE THAN THREE DAYS IN A ROW!!!! Recovery is such a huge piece of the training process, yet it is the one that can be overlooked the most. LET YOUR BODY HEAL, OR IT WILL MAKE YOU, by getting injured.

If you have any questions please post below.



Run 400m

18-15-12-9-6-3 Push Press (95/65)



Run 400m

18-15-12-9-6-3 HSPU


Work up to a HEAVY Snatch


EMOM 10 minutes

3 Snatches @75% of above

*Performance: Touch and go if possible