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GI Jane

Monday, February 11, 2019

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WOD
SKILL/SWOD

 FS 5×10 at 65% (spicy!)
Alt each round with 5-8 strict HSPU and :20 L-Sits work toward these diligently today. If you don’t have strict HSPU work negatives or even with banded support (there’s a way!).

METCON

GI Jane
You haven’t seen her in a while.
For time:
100x Burpee Pull-ups (to a 12″ reach)
Comp to: 6/12/2015!
Cap: 20 mins*
*You’ll need to do 5 per minute to beat the cap.  Think about it!

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Tuesday

I.  Snatch Technique and Primer: Sn Pull + P Sn
5 sets:
1st @ 65% of 1RM PSn
2nd at 70%
3rd-5th at 75%
*For those working on technique, that will take precedence over the %’s for load.

II. Squat Snatch
7 sets of 1 rep
Building from a starting load of 65% of 1RM Sq Sn up to a heavy set of 1 (ideally 90%) – no failures.

Wednesday

“Like a Chipper”
For time, and in the following order. Must complete A to move to B. Must complete B to move to C, etc.
A.  1000M Row
B. 5 Rds Strict Cindy (5x strict pull up, 10x pushups, 15x squat)
C.  3 Rds: 3x legless rope climbs, 5x strict HSPU
D.  3 Rds: 21x BS 135/95 (from the deck), 21x Burpee over bar
E. 1/2 Squat Snatch “Isabel”: 15x squat snatch 135/95

Thursday

Open Gym (Open Skills!!) or Globo Day
Globo Day:
5 Giant-like Sets (while not same body part – move from one exercise to the next with little or no rest between. Rest at the end of a set.)
20/17 calorie Row
15x BJO 24/20 (*BJO is box jump over without achieving full extension at the top and descending off the opposite side of the box you jumped from)
12x DB HPC&J 50/35
10x BP (you choose load)
50 ft DB FR Walking Lunge 50/35

Friday

I.  “Belly Flop”
20′ AMRAP
1000M Run
10x Burpee
800M Run
18x Burpee
400M Run
24x Burpee
200M Run
ME Burpee in time remaining

II. SWOD

DL 3×5 @ 75% of new 1RM 2/4
DL 2×3 @ 85%
Alt ea set with 10x GHD situps*
If not seasoned to GHD situps, alternate rounds with Abmat Situps

 


RX+
CURRENT PROGRAMMING. WILL BE POSTED AT THE BOX.

 

 

 

 


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

SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!


 

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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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.

 

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BATTLE OF THE SEXES IS COMING!

Saturday, February 16th from 9am to “around” 2pm

This is an event for EVERYONE! There will be games, food, WODs, “events”. Something for everyone.
It’s an annual tradition where the Rebel girls throw down against the Rebel boys in a day of fun-filled competition.

IF YOU DIDN’T SIGN UP IT IS OKAY. SHOW UP AND HAVE FUN WITH EVERYONE. YOU WILL JUST NOT GET A T-SHIRT.

 

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