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“ANGIE”

FRIDAY, August 11th 2017

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WOD
METCON

Maybe we should have titled this “OMG my hands….my poor, poor hands!!!”

Note of caution:

  • If you cannot remember the last time you did 100 pull-ups, today is not the day to try.
  • If you have taken 5 more days off of training, today is not the day to RX the reps
  • If you are scaling the movements, you will not RX the reps. Choose a more difficult progression and do the posted reps.  There is a reason we post these progressions and a systematic path to get you “to RX”. More reps at lower effort does not equal getting you to Rx.
  • No, for your “time”/”score”, you cannot do 100x situps and/or 100x squat (because you’re good at them) and scale the pushes and pulls.  PEOPLE: spend the time on the pushes and pulls at a more difficult level, race through the reps on the squats and situps.  Post a fantastic score. Recover, and then go back and work on your weaknesses in any extra time…don’t just do more of what you’re good at.
  • Do not go to failure today. Stop at a submax effort and rest before you resume. You’ll be faster at accomplishing your reps.
  • This is not an AMRAP…cap blowers beware.
  • You will not argue with your coach if you are asked to remain within the progressions. Again, you do not get to RX “doing what you like or are good at”.
  • Tampa Bay Bucs Quote: “The road to success is always under construction.” Consider yourself a work in progress and focus on your weaknesses.
  • Coach Glassman Quote: “Hiding from your weaknesses is a recipe for incapacity and error.”

“ANGIE”
For Time:

100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Squats

-35 min. cap-
*Do not partition; complete all pull ups before moving on to push ups, etc.


RX+
SKILL/STRENGTH

  1. Clean and Jerk
    70%/2
    75%/2
    80%/2
    85%/1
    (90%/1)3
  2. Clean Pull
    (107%/3)4

3. Front Squat
(83%/5)5


METCON

  1. Conditioning
    3 RFT:
    10 Front Squats (185/135)
    20 Chest to Bar Pull-Ups
    50 Double Unders

 


NEWS & UPDATES

PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

PHIL DOGANIERO 3-Bridge Half Marathon…you can still register and join us in training for this race!Image-22681_20150808

Details are HERE

Most people never run far enough on their first wind to find out they’ve got a second.
~William James

More Information, including registration is here!


 

 

REBEL THROWDOWN 4! #RTD4

We are excited to announce one of our GOLD SPONSORS for the upcoming Rebel Throwdown:  The Gulf Life  Realty Group-Berkshire Hathaway HomeServices FLPG.  Led by your very own Justin Helmus, CF Ninja extraordinaire, this local business is a leader in the real estate industry.  Justin and his team of experienced agents and brokers keep up with local market activity and news.  They are perpetually researching active, pending and sold listings.  Their marketing plans for developing interest and leads on sales is bar none. Check out their website….it’s fully interactive. You can search active listing in your geographic area of interest with great detail and images. You can get a valuation on your property for sale and estimate mortgage payments.

Check out their FB Page too!

There will come a time in everyone’s life (likely) when we are looking for a home.  Rebels tend to like to do business with other Rebels simply due to the “Trust Factor”. Check out The Gulf Life Realty Group-Berkshire Hathaway HomeServices….familiarize yourself with our local community.

THE EVENT

September 9 Rebels will host same sex teams of two athletes competing for the fittest in Clearwater.

Registration is officially live online! If you are looking to register or volunteer, please click the link below. Support your fellow Rebels with your camaraderie September 9th, 2017 @ the box and encourage them through their agony! We are also in need of volunteers in order to help ensure the event runs as smoothly as possible. Volunteer registration is located on the main registration page. More information on #RTD4 can be found through the link below. Your Rebel family thanks you 🙂

Standards are listed below.  All competition information  can be found on this page or click here http://www.boxtribetracker.com/2064/web/

Opportunities to rep your brand, expose your product or service to not only these athletes but also their family and friends; all who value high levels of health and fitness as well as their friends and family! Sponsorships and on site vending  is officially available.

Click the image below.  It contains all of the sponsorship and vendor information for the Rebel Throwdown. Please pass on to friends or colleagues you know that might be interested. You can contact Paul Chapman at Paul@CrossFitRebels.com for more information, or visit the Rebel Throwdown Page at facebook.com/CFRebelThrowdown.

RTD4 SPONSORSHIP OPPORTUNITIES

 

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7+ 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

screen-shot-2016-09-27-at-9-01-07-pm

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

 

yesterday's results

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