/

 

It’s Milk Day – Don’t Milk Your WOD!

Friday, January 11, 2019

Happy Birthday to Mike A and to our Legends Program Debbie!

IMG_8166.JPG

                             Oh look! Another Battle of the Sexes shirt!!

Today is National Milk Day…and no that’s not a sign to “Milk your WOD for all it’s worth
(E.g. “no ones looking so I’m milking this walk to the water fountain during my WOD as much as I can”! – similar to sandbagging)
Want to learn more about Milk/Dairy and how it impacts your diet/health: READ ME!

WOD
SKILL/SWOD

5 sets to build
PC+HSql+SqCl
*max load is scored

Goal: to finish heavy with solid technique. Start moderate-heavy and make small jumps versus starting light and making huge jumps.

METCON

“Over and Out”
For time:
20x PSn 95/65
20x Bar facing burpee
20x OHS 95/65
20x Bar facing burpee
20x SqSn 95/65

 

 

 


RX+
SKILL/STRENGTH

Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

 


METCON

“Bee’s Knees”
5 Rounds:
1 Min Wallballs (20/14)
1 Min KBS(53/35)
1 Min Bike cals
1 Min Rest

 

 

 

 


NEWS & UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

Screen Shot 2018-09-09 at 3.32.11 PM

The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

 The Fine Print:

  • Full month subscriptions only. BTWB cannot be prorated.
  • Changes to subscriptions require a 2 business day courtesy notice for credit card changes; email tess@crossfitrebels.com with any changes. ASK A COACH HOW TO GET STARTED TODAY!

YOGA …DO IT!

Screen Shot 2017-10-29 at 7.30.20 PM

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.

Screen Shot 2018-12-02 at 12.03.36 PM

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

St. Pete at the Body Electric Yoga Studio. 
Sunday-7:00 am
Tuesday, Wednesday, Thursday 5:00 pm.
These classes are a different style than she teaches at Rebels; it’s known as Mysore. Tiffany works with each student individually in a group setting. So everyone in the class is working on the same series of postures, but are kind of doing their own thing.
This style is perfect for beginners or those with injuries (or the inflexible CF athlete LOL) because of all the one-on-one time she gets to spend with each student. 

 

yesterday's results

 

Leave a Reply

You must be logged in to post a comment.

 

SHARE IT