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Dubs and Squats!

MONDAY, OCTOBER 8, 2018

Happy Birthday Danielle F. and Daniel L.!

Congratulations to a few of our “new parents”:

Todd and Jenae welcomed Harper Cali to their family last week. Everyone is healthy and doing great!

harper cali

 

Jaymo and Izzy welcomed Elliot Jame Raymond into the world this past weekend. Again, everyone is healthy and doing well!

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THIS WEEK AT A GLANCE

Listen up guys – take a look at the week. Today eases you into the week. Good balancing work (unilateral and foundational). A little 10-minute skill/metcon to get your heart rates up. Tuesday is a lot of squatting – slow barbell. Wednesday is an all-out effort for over 30 minutes.  Thursday you can tone it down and focus on skills, or you can do a little 30 minutes grunt work session with a higher level skill as movement 3.  Friday we hit the fast barbell, and cash out with a high-intensity metcon. Balance your week people. Know what days you want to “invest in” and what days you need to take it back a notch. Be smart! Ask for help if needed.

Tuesday

Work up to a heavy set of 8 on LBBS then…

2RFT
30x BS 135/95
30x Bar-facing Burpee

Wednesday

This will be a challenge. We will schedule in a :15 transition time between minutes to accomodate those who are …ahem…”slow to get off the rower” – LOL!  the goal: 11 rounds for completion. For this WOD, if you are unable to complete a round, you will rest the following round and pick up on the round after that. If you’re missing completion by a mile…we’ll help you scale mid-WOD but as you know…we frown on that. This is 30 minutes of solid  work without a scheduled break.  Credit: Icon Athlete.

33*+ min EMOM
Min 1: 12/9 cal row
Min 2: 1 Rd Cindy
Min 3: 1 Rd DT 115/75
*:15 transition from min to min

Thursday

Open Gym or…

Option 1: Grunt Work: for 30 minutes AMRAP:
100M farmer carry 70/55
20 foot handstand walk
5x BJ 30/24

or…

Option 2:
30 min circuit training (you pick movements – let coaches help!)
1st: choose a movement you suck at
2nd: choose a foundational skill element (beat swing, clean pulls, gob sq)
3rd: choose a movement you’re good at
4th: choose a core movement (abs, low back, hollow, arch…)

Friday

Today is your “short fast”. Sprint it out on Rest Faster.

15 minutes to work this complex for load:
Sn Pull + PSn + OHS

Rest Faster (short version)
3RFT
50x DU
150m Sprint
15x Burpees
50x DU
rest 2min after each round

 

 

WOD
SWOD

Gymnastics Conditioning, Skill and Strength
20min of working through rounds of:
12x Slow,  Cossack Squat, weighted if possible
12x Strict Wall-facing HSPU
12x DB Step Up for quality: the working leg will be at full hip and knee extension before the nonworking foot touches the box.
12x Chin-up
60″ Plank, hollow, alternating arms with shoulder flexion.

METCON

10min EMOM:
Odd: 45x DU
Even: ME Air Squat

Score =  total number of squats

 


RX+
SKILL/STRENGTH

Snatch 
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (60-62-64-66-68%)

Back Squat 
3 Sets of 9 (73-77-81%)

 

METCON/CONDITIONING

Gymnastic Conditioning
AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups

Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups

Continue to Climb by 1 Rep Each

Recovery Row
20 Minute Row

 


STRENGTH BIAS
SWOD

1RM BS

1RM Snatch

ACCESSORY

2x ME UB Push-ups
rest 3min between attempts

 


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course

 


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

UPCOMING IMPORTANT DATES AND EVENTS

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The Next Bring-a-Friend WOD is….OCTOBER 13th!

Saturday, October 6th – Coach NIC’s WOD
8:00am Open Gym & Yoga
9:00am Coach NIC’s Team WOD

Saturday, October 13th – Coach JAIDA’s and PHIL’S BRING-A-FRIEND WOD
8:00am Open Gym & Yoga
9:00am Coach JAIDA’s Team WOD

Saturday, October 20th – BARBELLS FOR BOOBS 
7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

Saturday, October 27th – Coach PAUL’S Team WOD
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Legends Program intro! Bring an “older” friend or your parents or grandparents! We’ll open the gym up to those interested in joining the Legends Program. CrossFit specifically tailored for those 60+ who want a more customized program toward the needs of an older population – focus on mobility, bone density, strength, functional movements and sensitivity toward the mobility and arthritis we see in the major joints.

BARBELLS FOR BOOBS IS BACK!

Barbells-for-Boobs-Logo

SAVE THE DATE: 
SATURDAY, OCTOBER 20th 

Grab a partner and stay tuned for details! We’ll have a heat schedule and crazy fun WOD!

Coach Sam here. I’m leading this October event and as always, want you guys to take something from it other than “just a good WOD”.

Breast Cancer does not discriminate. We all know someone who has had it, is fighting it or has lost their fight from it. Maybe it’s how many people Ed and I meet over the years through CrossFit that we easily know many in each of these categories. What we also know is that the best way to beat Breast Cancer is through prevention and early detection. We’ve never really focused on the “cure” Breast Cancer cause as much as we do the prevention and screening. This is not to say that you can do everything in your power to prevent it…and still come up with the short straw. But a healthy lifestyle like that we promote at Rebels AND early screening gives you a much better chance at beating it if you do draw the short straw.

Structure of the event is still in the works but we do know you’ll be in teams of two.
You will want to WEAR PINK!

We will be fundraising for Barbells for Boobs, which raises money for screening mammograms for low income patients.
More details on that to come as well.

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