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“Fran”

Tuesday, June 12th, 2018

Happy Birthday Elen G!

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We all know how bad FRAN hurts, don’t fear it. Embrace it!

WOD
SKILL/SWOD

HandStand Walk Course!
Course and progressions will be posted at the box.

METCON

Fran Primer
3’AMRAP
9-6-3
THR 95/65
Pull Ups

-2 min rest-

“FRAN”
21-15-9
THR 95/65
Pull ups

Comp To: 2/26/18, 12/5/17


RX+
METCON

Gymnastic Conditioning
For Time: 
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups
*If you do not have Muscle ups perform ring 1x Strict Ring Dip for every MU


Conditioning

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alt DB Sn (70/50)


Recovery + Midline

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-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

DROPPING PLATES

Dropping your bar from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby. Ten pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

 

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DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.

yesterday's results

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