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Fight Gone Bad

WEDNESDAY, FEBRUARY 14th 2018

Happy Birthday Tim A!

And Happy Valentines Day From Rebels! 

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SKILL/SWOD

II. BUILD TO HEAVIEST:
THR x1
15mins to est.
*From floor

METCON

Fight Gone Bad
3 Rds of 6 – 1 min stations for total reps:

1. WB 20/14-10
2. SDLHP 75/55
3. BJ 20/16
4. PP 75/55
5. Cal Row
6. Rest

Comp to 8/30/17

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes. At the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

Each rep of the first four exercises counts as a point, and the rowing score is measured in calories (easily tracked on any Concept2 rower. Count your reps and add all the rounds up for your final score. Two-time CrossFit Games champion Rich Froning has scored just over 500 on Fight Gone Bad (or FGB, for short), and men’s scores over 400 are considered very good. Step in the ring, record your score, and then try Fight Gone Bad again after a few months to see if your fitness has improved.

(muscle & fitness magazine article)


RX+
SKILL/STRENGTH

Overhead Squat
Build to a Heavy Set of 10 reps


METCON

Barbell Conditioning
For Time:
30 P.Sn (155/105)


Conditioning

AMRAP 18:
18 Cal Bike
15 WB (20/14)
12 Db Snatch (50/35)
9 T2B


STRENGTH BIAS
SWOD

PC
HPC*
5×3@75%
*Don’t drop bar. Bring to hang for
second and third reps. Rest
between sets.

PR
X3@70%
X3@80%
X3@90% (Tough! ok x2)
XME@60%
3X10@65% (OK to PP if can’t get
to 10)

ACCESSORY

3 rounds not for time:
Pullups: 75-80% (try 80%) of your
max from 1/10 done the same way.
Rest briefly
8-10x Dips as hard as possible( Rx=
ring w/ 2” pause at deep dark bottom
of dip)
3×10 GHD situps and Hip Ext.

METCON

For time:
50x alt KB Snatch 55/35


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

Speaking of Valentines Day,

February is Heart Health Month

Heart disease is the leading cause of death for both men and women in the United States. The good news? It is also one of the most preventable. Making heart-healthy choices, knowing your family’s health history and the risk factors for heart disease, having regular check-ups, adopting a healthy eating lifestyle and engaging in moderate or more vigorous workouts at least three times a week, are all integral aspects of saving lives from this often silent killer.  FEBRUARY IS HEART HEALTH MONTH.  Make a difference in your community by spreading the word, encouraging those around you to commit to heart-healthy livestyles and by donating to The Heart Foundation. Found out more ways to prevent heart disease and more ways to help out here: https://www.theheartfoundation.org/heart-disease-facts/heart-awareness-month/

I-heart-my-heart

WOD NANNIES!

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ATTENTION! CHILD CARE IS A GO FOR JANUARY! 
Our first day was Jan. 3rd and it was a HUGE SUCCESS!! 

Approved CFR female parents and volunteers will be actively supervising. Active supervision for ages 4 and under. If your child is older and requires basic supervision you may use the service. There is a child capacity of 5-6 toddlers.

Days Offered: Mondays, Wednesdays, and Fridays.

Times Offered: 9 A.M. & 5 P.M. **This is a 1 hour service so please be ready to get your children promptly at the end of the hour. **

You MUST have your kids scheduled– THIS IS MANDATORY. You can find this new schedule book next to the regular schedule on the Coaches desk. PLEASE text the CFR line if you need to add your kids for the upcoming week.

Rules to know beforehand:

  • No food allowed. WATER is allowed in a sealed cup.
  • We prefer activities such as books, puzzles, toys instead of digital devices.
  • Prompt pickup
  • Proper clothing and shoes
  • If you are signed up and you cannot make it, PLEASE TEXT THE BOX PHONE so if your child is the only one being attended to we can send the babysitter home 😉

If you are interested in volunteering, please also add your name to the list at the box (a coach can show you where).  This will be completely volunteer and/or co-op based. We feel this is the only way we can grow it and make it work for both the parents and the child care providers.   We already have a few volunteers but prefer to have as many as we can so that we can provide backup and not have to cancel a child care class due to a call off.

For questions please email Coach Nic: Nicole@crossfitrebels.com OR Coach Trish: Pmtr12056@gmail.com


THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 17th
OPEN GYM & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

PALEO STORE

We call our buckets and bags of primal-ish treats, bags of protein powder, and the water cooler the “Paleo Store”. The name stuck a long time ago so why change it.

New in the “store” currently is Kill Cliff “Endure“.  While marketed as post workout carbs, the slow release can actually benefit you as a pre and intra WOD supplement as well. It provides electrolytes including sodium, which is often missing in an sports performance drinks.  The slower energy release due to the addition of fructose to the glucose molecules will provider energy over a longer period of time.

One bottle contains 26 grams of carbohydrate, 24 of them in the form a useable sugar for training/recovery.  They are selling for $3.00 per bottle, just like Kill Cliff.  Try it out and let us know what you think. If the response if good, we may continue to sell it.

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yesterday's results

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