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Triple 3’s

Friday, January 12th 2018

Happy Birthday Celeste!

WOD
METCON

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Triple 3’s
3K Row
300 x DU
3 Mile Run

60 Min Cap
Compare To: 5/16/16


RX+
SKILL/STRENGTH

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Strength Capacity
5 Rounds:
Max Strict Press (2/3 Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between rounds

METCON

Row Conditioning
OTM x 12 (3 Rounds)
Min 1 – 21/16 Cal Row
Min 2 – 18/14 Cal Row
Min 3 – 15/12 Cal Row
Minute 4 – Rest

 

 



STRENGTH BIAS PROGRAM
STRENGTH

DL 1 RM
Training loads determined from 90% of 1RM (see Tracking Sheet)
x5 @ 65%
x5 @ 75%
x5 @ 85%
x ME @ 75%
3×10 @ 65%

3x 10 ea leg Front Rack DB Step Up  (supersetted with situps below)

Load: as tolerated. As heavy as you can with perfect form.
Box Height: as tolerated.
Foot you step up onto box with STAYS ON BOX.
Concentric / Eccentric on one leg, then switch

3x 12  feet secured abmat setups with plate overhead 35/25

AUXILLARY

2 sets ME strict HSPU. Rest 1 min between sets

3×50′ KB Farmer Carry 70/55
This should be challenging, you should want/need to rest at least 2 mins after each walk. If you need heavier weight use 80 or 90@ DB’s.

METCON

Time permitting: 10! Pushups and chin ups

 


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

BOX RULES

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high skid kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE DAILY SCHEDULE!
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE.
    We are “coaches” and though many of us are personal trainers, we don’t unload/load your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to re chalk.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY.
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS.
    Write your d@!* times and loads in your WOD Journal! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA.
    EX: Blood, sweat, vomit, etc.
  13. DON’T MAKE US ASK YOU FOR MONEY.
    Dues are due on the first of the month.
  14. LET THE COACHES COACH.
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF.
    We are more than a gym.. We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!

 

yesterday's results

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