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REST DAY-NO SUNDAY WOD

SUNDAY, September 10 2017

Happy Birthday Loraine!

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Today is your traditional rest day!
No open gym,yoga or team WOD due to RTD4 being postponed.

SEPTEMBER DUES:
Friendly reminder, if you are not on a recurring credit card, September dues are due! We pride ourselves in not being like other gyms requiring contracts or requiring auto debit from a bank or credit card, so please help us keep this small business feel and catch up for this month. We do understand the storm may have taken priority.

HURRICANE IRMA/POSSIBLE CLOSURE UPDATE:
We are still watching the track and effects directly on our area for Monday morning. Stay tuned – if we cancel classes Monday, or even Monday morning, we’ll put the notification on our FB page. Please stay tuned.


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Last chance to run this week. Hopefully the miles treat you well!

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

 


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

ARE YOU FEELING LOOSE/WARMED UP WHEN YOU START YOUR WOD?

Warm ups are designed to be done at the TOP of the hour. CrossFit Rebels has always allowed our athletes to come in up to 15 mins prior to their training hour. We allow this so you can properly roll out, stretch, or focus on those areas of weakness. This can help you be more prepared for your daily wod and come closer to reaching your fitness goals. If it is mobility, ask one of your coaches how we can attack your mobility issue. If it is weakness, come in and build strength in that domain (i.e. sets of pullups and pushups before the warm up to increase strength and capacity.) If it is skill (DU, BJ, Pistol, Rope climb,) come in and practice before your warm up!
It is important to us that you attack your weaknesses. IMG_2639.JPG

We would like to clarify that this extra warm up/skill work should be done individually and without disrupting the class at hand. If you ask a coach to help, please ask them during YOUR class and we can set aside a little bit of help focusing on that specific area you wish to work on. But please don’t interrupt the coaches before the top of the hour.

If you are someone who feels you need “extra time” to warm up your shoulders, hips, back, etc…you can arrive up to 15 min prior to top of the hour – which may give you up to 20-30 minutes of warm up time.  This is more than enough time to prep for a WOD. 

 If you are unsure what to do for warm up / mobility, first do the posted warm up. If you have specific needs or areas of “excessive tightness or restriction”, please ask!   Your coaches LOVE it when you need help and want guidance on mobility or strength/skill issues. Please let us know how we can help you achieve your goals! After all, that’s what we’re here for!

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