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“Gymnastics Chipper”

Friday, December 7th, 2018

**This weekend the Ragnar Trail at Alafia River State Park and Valor Games. Good luck!

Ragnar Team: 
Moana
Arlene
Jennerator
Tracy (#9)
CJ
Matt M/Terry
Dan
House

Valor Games Competitors:
Mariah and Kristin B
Jeremy and Rob

Happy Birthday Phil R!

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WOD
METCON

This is a doozy! MUCH MORE DIFFICULT THAN IT LOOKS. Note the Reps on BJ, KBS, K2E – those will slow you down. Note the Triple Unders! If you’ve never tried – get in and see what you can you do in your warm up!

“Gymnastics Chipper”
For Time:
50 WL
25 C2B Pullups
50 BJ 24/20
25 Triple Unders
50 KBS 55/35
25 Ring Dip
50 K2E
25 2-For-1 WB 20/14
50 Situps (Abmat)
5 x Rope Climbs

 


RX+
SKILL/STRENGTH

Stamina Squatting
ALT OTM x 12 (6 Rds):
Odd: 1 Front Squat
Even: 3 Back Squats
Bar Loaded at 82% of 1RM FS For Both Lifts

Clean and Jerk Complex 
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

METCON

“Sore Eyes” 
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

 

ASK COACH WHERE TO SET UP. MAY NEED TO PERFORM THIS PART IN KIDS SIDE.


BIG NEWS! THE 2019 OPEN DATES HAVE BEEN RELEASED!
You have 74 days to “get your sh#t  together!

IMG_1704Diet – check. Sleep – check. Mindset – check. Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL
Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS
C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO
DU
Row

 

NEWS & UPDATES

MEMBERSHIP DUES!

Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉


YOGA …DO IT!

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Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

A recent IG post from Tiffany…this is why SHE SHOULD BE YOUR YOGA INSTRUCTOR – she knows how you feel and your desire for performance.

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yesterday's results

 

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