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A Blast From the Past!

MONDAY, JULY 9, 2018

¬†Friendly reminder: if you pay your dues by cash or check…IT’S THE 9TH! DOH!
Please don’t make us chase you ūüôā

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WOD
SWOD

PJ 5×5, Climbing

METCON

2011 Open WOD 11.3
5Min AMRAP
Sq Cl 165/110
Jerk 165/110

 


RX+
SKILL/STRENGTH

Midline
Tabata Hollow Rocks
8 Rds of :20 On, :10 Off


METCON

‚ÄúVan Damme‚ÄĚ
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups


Row Conditioning

On the Minute x 12:
Mins 1-2-3:20/14 Cal
Min 4:Rest
Mins 5-6-7:15/11 Cal
Min 8:Rest
Mins 9-10-11-12:
10/8 Cal

 

 

 


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

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 NIC’S¬†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

ON WARMING UP

We’ll admit that it’s starting to become painful watching some of you warm up…and we mean that with the greatest of respect and the most love!

Some helpful hints for those of you who arrive 15 mins prior to class to “warm up”:

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  • 15 min prior but no earlier right?…and if earlier, you hit the street for a solid mile run warmup… probably THE best overall circulatory and muscle warm up to start your class with….but we’re just sayin’…better than rowing or biking? Yes. It’s the most primal and total body warm up you can do
  • you should include a general cardiovascular effort of 2 -5 mins.¬†¬†Running is preferred as it’s total body and it’s never going to be in the way of your fellow
    classmates who are training at the time
  • stay off the rollers and bands¬†(unless it’s Thursday and that’s what your day consists of); start moving! ¬†Move first …warm those muscles and tendons up FIRST…geesh guys…we take for granted that you guys understand that body and understand that trying to stretch a cold muscle or tendon is similar to a cold rubber band…a warm one will stretch better and be more supple. ¬†Small circuits of movements that are compound and that warm up the movement or the muscles you’re about to use are the best. ¬†Here are two that seem simple, but they’re likely better than what you are currently doing: ¬†CROSSFIT WARM UP¬† ¬†and¬†TRAIN HEROIC’S “HOW TO MAKE THE MOST OF YOUR CROSSFIT WARM UP”¬†and¬†CATALYST SQUAT HELP
  • your warm-up should take no more than 15 minutes…we know everyone thinks they are a “unique snowflake”…but even our Legends Athletes (70 y/o +) warm up with compound movements and circuits…and they actually squat and have overhead range of motion as good as ours!
  • if you have areas that need extra help, like hips, shoulders, ankles…do your structured warm up first AND THEN attack the problem areas...after they have improved circulation and blood flow, ¬†Things you might be used doing (habitually) might not be the best for your warm up each day. Bicep curls are great…if you’re doing rope climbs…but so are chin-ups and ….rope climbs! ¬†Foam rolling might feel good….but if that’s solely what you’re doing, your squat is not going to be deeper or improved – rather, Samson stretch or spiderman lunge, goblet squats, sitting in the bottom of a squat with a barbell on your back….guys: warm up the movement!

There’s a reason Yoga takes you through a series of poses over and over again and moves from one to the next in succession…it causes continuous movement…it increases blood flow to the muscles and movement makes muscle and tendons more pliable – able to move with more fluidity.

If you remain stiff, and continue to take forever to warm up…and never feel warmed up…maybe you need to change things because “more of the same often yields more of the same”.

Now, on the lighter side…IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs. ¬†Recently we’ve developed a bit of a complex having to move some of you “out of someone elses workout”. Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s WOD.

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