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The Chapman Chipper #2

Wednesday, June 13th, 2018

Happy Birthday Sarah T!

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WOD
METCON

The Chapman Chipper #2
For Time:
100x DU 
50x WB 20/14
30x Alt DB SN 50/35
20x Burpee Box Jump Overs 30″/24″
10x Rope Climbs
20x Burpee BJO 30″/24″
30x Alt DB SN 50/35
50x WB 20/14
100x DU


RX+
SKILL/STRENGTH

Deadlift + Strict Handstand Push-ups
Min 0-5:RDL (Build to Moderate Set of 5)
Min 5-10:Sumo DL (Build to a Moderate Set of 3)
Min 10-15:Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

[*Not an EMOM. Five min objectives.]

Body Armor
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.


METCON

Conditioning
On the 4:00 x 4 Sets:
100′ Walking Lunge
15 DL (185/135)
15/10 Cal Assault Bike
*Score is slowest round


STRENGTH BIAS
SWOD

3×10 Push-ups
Alt. 10 Ring Row

BENCH PRESS
4×8 climbing
4×6 Negatives (these should be
greater than 1rm, YOU MUST
HAVE A SPOTTER, you’ll lower
the bar for 5-8 seconds, spotter
helps bring it back up to full
extension for each rep)

3×10 Seated BB Shoulder

ACCESSORY

3 rounds
10 Kneeling Landmines
10 DB Curls (palms up)
10 Lat Pull-overs

Optional Bulletproofing:
3 Rounds
10 GHD Sit-ups w/WB
15 T2B
20 Mtn Climbers (4=1)

METCON

Nah, just enjoy the pump!


NEWS & UPDATES

PARKING

Athletes: Please do not park in front of FRISELLA, especially on Saturdays. He will block you in! Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017

BOX RULES

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high school 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

Monday’s Top Scores:

Yesterday’s Top Scores:

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