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Another Soul Crush Wednesday!

WEDNESDAY, September 6, 2017

Happy Birthday Jody, Kathy & K. Helmus!

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

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WOD
SWOD

For Time:

HS Walk 100m

13min cap

Progressions are plentiful and posted at the box!

METCON

For Time:
15-10-5
KB Swing 70/55
T2B

800m Run

5-10-15
KB Swing 70/55
T2B

20min cap

 


RX+
SKILL/STRENGTH
Push Press
(70%/5)3
(75%/5)2

Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM

METCON
Conditioning
STRICT “LYNNE”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.

 


NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

Rebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana or the Davii (Justin and Wife…we mean Steph) as they lead the group.

Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 

screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.

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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

yesterday's results

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