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50 Reps for Time

WEDNESDAY, JULY 11, 2018

Happy Birthday Dr. Nic!

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WOD
SWOD

DL 
10-8-6-4-2
Score = total load, you have 1 attempt at each set

METCON

For Time:
50x PC 185/135


RX+
METCON

”Glen”
For Time:
30 Cl & Jk (135/95)
1 Mile Run
10 Rope Climbs*
1 Mile Run
100 Burpees


*Use 15ft rope if you can.


NEWS & UPDATES

REBELS 8 YEAR ANNIVERSARY SATURDAY, JULY 14th
Join us for a big part of your Saturday “day” WODing, stretching, being motivated and learning!

In the 8 years that we have been in operation – we’ve seen a lot, learned a lot and grown a lot. We’re a learning box. While much of the weightlifting science is pretty solid, new things (sometimes extreme) do come up and we try to stay on top of them and employ them when applicable to the sport of CrossFit.  Things like occlusion training….yea…probably won’t try that in group fitness, but it works.

Almost everything works if you stick with it – exercise plans, diet plans, habit-change plans….if it’s measurable, makes some scientific sense, benefits the body and mind and if you stick with it, it’ll most likely work.  Sure there are unique snowflakes: disease processes, genetic predispositions, etc….but 99% of us can find success with a solid progressive plan that …WE STICK WITH!

Training is easy for most of us – if we show up. Show up and it’s fun (well, unless there are burpees, right?).  Show up and you work. Show up and you feel accomplished.  Show up often and there’s progress: strength, skill, cardiorespiratory benefits.

Diet and the motivation to show up are often the obstacles.  I had a conversation with a physician recently about diet and we agreed, everything (within reason) works. Paleo, Vegetarian, Keto, Low Carb, High Carb, WAG, RP, PowerAthlete Nutrition, Weight Watchers, Jenny Craig, Fit Life Foods, Catered Fit Foods….stick with it regularly, probably measuring some of it, and it works.  It’s just that sticking with it thing, right?

Our speakers for Saturday help with the two harder parts: diet and motivation.  Try to join us – we’re excited to bring these two experts to you and anticipate some “challenges” in the month to follow!

We’ll do our normal Saturday antics at 8 and 9am, and then at 10:30am and 1pm we’ll launch into our two special speakers we’ve scheduled for you, as well as an intermission stretch with Tiffany.

BRING BEACH CHAIRS. We’ll have some snacks or you can BYO!

8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH TEAM WOD
10:30am – MENTAL TOUGHNESS TALK WITH NAVY SEAL COMMANDER
12:00/12:30pm – 7th INNING STRETCH WITH TIFFANY
1:00pm – THE TREND FREE RD, AMY KUBAL, HELPING US MAKE SUSTAINABLE DIET CHOICES


NEW EVENT HAPPENING IN 2 WEEKS! Screen Shot 2018-07-10 at 1.34.36 AM

2018 CROSSFIT KIDS JAMBOREE: FAMILY EDITION

  • Parent/relative/friend will team up with their CFK for  3 WODs
  • If you’d like to help out in any way please contact Coach Nic at the gym or email : nicole@crossfitrebels.com

DONATE: Coach Nic is asking for donations to provide our CrossFit Kids with a fun and rewarding fitness experience. This is a fitness event dedicated to the families who CrossFit with us. You donation will cover the event costs, and we will dedicate any remaining funds toward equipment for the CrossFit Kids at CrossFit Rebels.

VOLUNTEER: Looking for more help!


SMART TRAINING
CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

yesterday's results

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