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HALF MURPH

TUESDAY, May 16th 2017

Happy Birthday Nathan J!

Attention athletes! Sam here.
As you know, we recently hosted a Double Under Seminar. While I had some embarrassing camera problems so have no photos to share, we sold out (and not to the benefit of Molly, but had a few sneak in without our knowing), and we had nice attendance from four local boxes as well as our own, including one Regionals competitor. Why that excited us, is in a review of our coaches, when asked “how many of our athletes have “good double unders”?”, the answer was always less than 10, more like 5. Many of you have them (double unders), but with pikes, poor arm positioning, etc. For us, as coaches (and you as athletes), we’re always growing to not only achieve a skill but also achieve virtuosity…doing the common uncommonly well.  In saying that, I was stoked to see a regionals competitor admit his dubs were slow, and to watch Molly try to work with him. It takes time and practice to undo bad habits.  We admire athletes who can bring their training back to ground zero and refine their skills.

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Olympic lifts are no different!  

We are hosting another USA Weightlifting and Sports Performance Course on Saturday and Sunday, May 27th and 28th. Yes, Memorial Day weekend, but hey, you probably have Monday off too right?

This 2 days course is a $495 investment in the Clean, Jerk and Snatch, and it’s variations. Also taught are the progressions, and how USAW builds the sport of weightlifting from a super young age to masters level athletes.  Our instructor, Richard Lanksy, is a seasoned veteran of the Olympic Weightlifting Community and has coached many athletes to Olympic status.

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One of the most enlightening parts of the course when I took it was the highlight in sport injury statistics.  That Weightlifting is among the safest of all strenuous sports, which is especially true if performed correctly with proper instruction and supervision…which is why we’re so focused on keeping our coaches educated!  Weightlifting, by statistics, is a safer sport than gymnastic, track and field and soccer – by a lot!

So take a look at the course, and give it a second though here.  You’ll be flanked by coaches Paul and Cory, among others attending.

MORE ABOUT THE COURSE: http://www.teamusa.org/USA-Weightlifting/Coaching/Coaching-Certification-and-Advancement/Sports-Performance-Coach 

TO REGISTER FOR THE COURSE: https://webpoint.usaweightlifting.org/wp15/Events2/ViewEvt.wp?EventID=87997

If you’d like to talk to a coach at Rebels who’s attended the course, ask Nicole, Ed, Terry, Lilla or myself.

WOD

METCON

 

“HALF MURPH”

Today we “practice Murph”. Go hard. Go fast.  If you plan on wearing a vest next Monday, do it today as well.  3,2,1, GO!

For time:

800M Run
50x Pull ups
100x Push ups
150x Airsquat
800M Run

**If you plan on doing Murph as a Team on Monday (5/29), do it individually today – that will be the same as your reps for Monday.


RX+

METCON

1. Conditioning
3 min AMRAP:
12/9 Cal Row
12 x PSN (95/65)
Rest 3:00
3 min AMRAP:
12/9 Cal Row
8 x PSN (115/80)
Rest 3:00
3 min AMRAP:
12/9 Cal Row
4 x PSN (135/95)

2.  Gymnastics Conditioning
12 Muscle-ups
30 x Kipping HSPU
8 x Muscle-ups
20 x Kipping HSPU
4 x Muscle-ups
10 x Kipping HSPU

3. Midline Conditioning
3 Rounds, NOT for time
30 x GHD SITUP
15 x DL 275/185


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

MEMORIAL DAY MURPH, MONDAY, MAY 29th, 6am, 7am, 8am, 9am.

We’ll be running classes that start at top of the hour, so you need to be ready to go at top of the hour (warm up prior while the class prior to you is finishing).  If you arrive late, you’ll start late  and you cap still ends at the top of the hour.  There are only two vests and once they’re signed up for (schedule book) they’re taken. Coaches reserve the right to OK those wanting to do it with a vest. You may bring your own.  

We’re capping the classes at 50 per class – so when that 9am class fills up, you WILL need to sign into an earlier class. Please get on the books ASAP.

BRING A FRIEND WOD

The next one is: SATURDAY, MAY 20
Save the date! Bring your friends!

SATURDAY, MAY 20
OPEN GYM & COACH PHIL’S TEAM
8:00am – Open Gym & YOGA  – BRING-A-FRIEND! REALLY, IT’S TODAY! 
9:00am – COACH PHIL’S Team WOD

SATURDAY, MAY 27
OPEN GYM & COACH PAUL’S TEAM
7:00am SUPER EARLY TEAM WOD, box closed after that. We’ll have doors open by 6:45am (Wowzers!)
USAW WEIGHLIGTING SEMINAR STARTS AT 8AM THROUGH 4PM TODAY AND TOMORROW.

MONDAY, MAY 29
MEMORIAL DAY MURPH
6:00am – 10:00am – ONE HOUR HEATS OF “MURPH”, LAST HEAT AT 9AM. 

TUESDAY, MAY 30
Business as usual. We can most certainly guarantee no pull-ups, pushups or air squats.

SATURDAY, JUNE 3
OPEN GYM & COACH ED & SAM’S TEAM WOD
8:00am – Open Gym & YOGA w/ Tiffany
9:00am – COACH ED & SAM’S  Team WOD

SATURDAY, JUNE 10
OPEN GYM & COACH JAIDA’S TEAM WOD
8:00am – Open Gym & YOGA w/ Julie
9:00am – COACH JAIDA’S  Team WOD

SATURDAY, JUNE 17
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – Open Gym & YOGA w/ Tiffany
9:00am – COACH PAUL’S  Team WOD

SUNDAY, JUNE 18
Happy Father’s Day!

SATURDAY, JUNE 24
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – Open Gym & YOGA w/ Julie
9:00am – COACH PHIL’S  Team WOD
*BACON BEATDOWN THIS WEEKEND!


Come to the Threshers’ “Pitch For Pink” game and help support breast cancer awareness.
Lets see if we can get a group of Rebels out there to show our community’s support!
The gym will not be selling tickets but you can buy them HERE.
Friday, July 14th 2017
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WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 6+ YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!

screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram

Legends @ CrossFit Rebels on Instagram

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Rebel Runners
 – Sunday Running Group forum

Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

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@CrossFitRebels
@RebelHealth

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