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Hero Wod: Bull

FRIDAY, NOVEMBER 10, 2017

Happy Birthday Nick H., Julie B., & New Nate!
TODAY IS THE MARINE CORPS’ BIRTHDAY. SAY HAPPY BIRTHDAY TO A MARINE!!

 

Bull Barrett

We do this WOD in honor of…  U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

To his family, he was Brandon. To his Marines, Lieutenant Barrett. To his buddies, Barrett was known as “Bull” – a selfless friend who forged an instant bond with his band of brothers.

Barrett’s friends in the military spoke of his love of sports, late night euchre games and trips around the country. Lieutenant Junior Grade Birsner also talked about his selfless nature while serving in the military.

The past two Christmas mornings, Barrett volunteered to stay on duty so that his friends could be with their families.

Although Captain Barrett made the ultimate sacrifice, friends say his character and love of country will live on.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson

WOD
SKILL

Row Conditioning:
3min ME Cal.
6min rest
2min ME Cal.
4min rest
1min ME Cal.

Technique is paramount!
Teams of 3; fastest rower last. Each teammate rows 3 minutes and rests while the other two go. Transition from 3 min to 2 min to 1 min as a group after each athlete has completed the row for the specified minutes per round.

METCON

1 Round of “Bull”
For Time:
200x DU
50x OHS 135/95
50x Pull-Ups
1mi Run

 


RX+
SKILL/STRENGTH

Weightlifting:
On the 2:00 x 7:
3 H.Sq Clean + 1 Jrk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat


METCON

Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups


STRENGTH BIAS

Barksi Clean 5×3 @ 45%

Pcl + PJ 6×2 @75%

Depth Jumps x16
men: 20”-deck-16”
women: 16”-deck-12”

Psn 6×2 @75%

Sn Pulls pausing 1in off deck for 3
seconds
80%/3
85%/3
90%3

Paused OHS 5×3 climbing. Pause
5sec at the bottom in active hold
for every rep


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Race tomorrow!!!! Rest, eat, and hydrate!


NEWS & UPDATES

NEW YOGA OPPORTUNITY! HUGE HIT LAST THURSDAY – TRY IT TONIGHT!
NOTE:  THERE IS NO YOGA THIS COMING SATURDAY.

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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control.

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

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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!


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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@CrossFitRebels
@RebelHealth

 

USE YOUR FUNCTIONAL FITNESS!

November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!

yesterday's results

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