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Barbara

Friday, September 14, 2018

Happy Birthday to Rachel K and Carlos G!

IMG_8940.JPGMaybe you knew, maybe you didn’t… but HOLLY’S BACK!!!

 

WOD

“Barbara”
5 RFT:
20x Pull up
30x Push up
40x Sit up
50x Squat
3 min rest between each round
Comp to 2/19/2018


RX+
SKILL/STRENGTH

Clean and Jerk
Alt OTM x 10 (5 Rds):
EVEN– 3-Pos Sq Clean
ODD– 2 PJ + 1 SJ


METCON

“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.


STRENGTH BIAS
SWOD

OHS
8×3 @ 85%

PJ
2×3 @ 70%

3×3 @ 75%

ACCESSORY

5 Rounds NFT
12x Dips

10x Ring Rows (As Hard As Possible, feet on 12” box)

40x Flutter kicks (each kick is 1 rep)

METCON

Optional: 1 mile, for time.

 


NEWS & UPDATES

PARKING

Athletes: DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Please do not park in front of FRISELLA, especially on Saturdays. He will block you in! If our lot is full please park in the street, not at any of the neighboring businesses. 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 rechalk.
  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

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