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Open Gym

THURSDAY, NOVEMBER 8th, 2018

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Meet OBG…check out what happened yesterday in NEWS and UPDATES

OPEN GYM…or
STRENGTH

Z-press 6×8 (we will use KB’s today vs. BB’s as in demo)
Alt ea set with 10x pistols

CONDITIONING

4-5 rds NFT:
1x Rope Climb (hardest progression: w/ legs, legless, Lsit, one arm…)
50M heavy sled push
1 min Dbl KB OH hold 55/35
15x K2E
15/12 cal Bike


RX+

REST DAY or SKILL DAY


LEGENDS
METCON

50 min AMRAP
1000M row, rest 1 min
900M row, rest 1 min
800M row, rest 1 min
700M row, rest 1 min
600M row, rest 1 min….all the way to 100 and back up


ENDURANCE

Easy run …two days to race day!


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 AND UPDATES41210522_1749775218464838_7957857797079564288_o

If you train at Rebels in the morning you likely know Ken, a.k.a “OBG”, a nickname that will withstand the test of time, for sure. Ken is 62. We highlight this today because yesterday marked 52 weeks that OBG made a commitment to show up “every day”. 5 days a week, for 52 weeks (one year), OBG walked into Rebels at 7am and trained, regardless if he slept enough, ate right (which he always does), was overworked or stressed out.  He scaled according to how he felt, and he used Thurdsays for skills and goals he had written on the goal board.

In this 52 weeks, he lost 45 pounds (maybe a little more than 52 weeks). His pull ups improved, his technique and strength on the barbell improved.  His mobility is better. His capacity is better (way better). One by one he checks off goals and works toward new ones. He cleaned up his diet, which was already pretty clean, adding more veggies/plants (no, he’s not vegetarian but understands the benefits of this powerhouses!).

OBG is the epitomy of what we all want to be: commited with his follow-through, using what works for “him” in his diet to produce positive body composition and energy change, and recording notes of his WOD stats and using them to make decisions on what he’ll do in each WOD.  THIS is how you do CrossFit at any age. Measureable, observable, repeatable – his training. Smart and consistent frequency and duration – two of the things required to make a training program effective. A sense of humor. An ability to communicate with his fellow athletes and coaches so that information is readily flowing back and forth. And finally, an abilty to laugh at himself. We are hard on our athletes once we get to know them – but the brutal honestly comes from a place of wanting them to be the best versions of themselves.  OBG worked WITH US to create the physical version of what he is today. He did all the work, we provided the platform and some direction.

Congratulations to OBG on a pretty fantastic achievement! One that I can guarantee over 50% of the atheltes at Rebels are (hopefully) now saying: maybe I can do that too.  This is one shining example of what commitment can do. We’re proud to both know OBG and call him friend, and honored to be a small part of this huge achievement!

yesterday's results

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