December 1, 2013

photo 1-6

CHARITY showing off her RXD tank top in Thailand.  

She said to say hi and that she misses everyone.


I’ve been hearing some grumblings for the last month or two about a few of you.  You know who you are.  So here I am again having to talk about something that shouldn’t be an issue.

Here you go:  No cheating reps. No cheating distance. No cheating time. No cheating rounds. They say “you’re only cheating yourself” and this is true. But in a group dynamic when you say you did the 50 reps everyone else did but it was really more like 30 – it’s dishonorable. Your teammate fought his/her way through that last rep and earned the honor of of his time, and those numbers on the whiteboard. You stealing a rep is taking a small part of that victory.  I have never understood those that cut reps.  How do you feel proud of score or that you beat someone, when you DIDN’T because you cheated?  By the way if you think for one second that your classmates don’t know you cheated, you are fooling yourself.  They know.  And they tell ANYONE who will listen.  Please don’t make me or another coach secretly count your reps and then embarass you at the end of the workout by telling you that you still owe 23 more reps.

I hope this will correct the problem.  We have an amazing community at RXD and small things like this can cause friction and division.  I know this was a little harsh, but I wanted to get my point across.




Deadlift: 5 sets x 3 reps

Work up to a HEAVY.



Four rounds for time

5 Hang Squat Cleans (165/105) (205/145)

10 Toes-to-Bar

Rest 60 seconds

WOD Tips:

Remember, when there is a rest period in a WOD, that means we want you to sprint through the movements as quickly as possible.  

The weight you use for the Cleans should be a weight you can do unbroken, whether touch-n-go or by dropping.

Supplemental Performance Training:

7x 2 reps of High Hang Squat Snatch*

7x 2 reps of High Hang Clean & Jerk*


*All reps should be from the POCKETS. 

When at the pockets, the chest should be high and vertical.  Think of dipping your hips 3-4 inches only.