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OPEN GYM OR…

THURSDAY, MARCH 14TH, 2019

Happy Birthday Steve B!

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WOD
SKILL/SWOD

OPEN GYM 
-OR-
1.
OTM X 5MIN:
1x Psn
*Start at 65% of 1RM PSn, climbing
2.
OTM X 5MIN:
1x Psn + 1x OHS
*Start at 65% of 1RM PSn, climbing
3.
OTM X 5MIN:
1x Psn + 1x SnBal
*Start at 65% of 1RM PSn, climbing
4.
2RDS Not For Time:
50M Sled Push
20x DBall Over Shoulder
10x BJ 30/24
10x Each Arm DB OHS
12x HSPU (As Hard As Possible)

 

 


RX+
WILL BE POSTED AT BOX.

 


LEGENDS
METCON

50Minute cap
Repeat from 12/27/19

  1. 1000m Time Trial
    Rest 2mins
  2. 10 x 500m
    Rest 1:30 between
  3. 3x100m Walk (cool down)

 


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

STRENGTH BIAS PROGRAM
STRENGTH BIAS PROGRAMMING WILL BEGIN ON MONDAY 4/1 AND LAST FOR 6 WEEKS.

We know we can’t keep your attention beyond that amount of time! LOL!

Once a quarter, Rebels adds an alternate line of programming for our athletes to explore.  We firmly believe that giving different priority to the various elements in our sport is highly beneficial once you are a generally seasoned CrossFitter. There’s a time to hone your long distance training, there’s a time to hone your short/fast engine (well…that’s all the time :), and there’s a time to hone your strength training.

Once a quarter you have the option to enter the Strength Bias Programming. Mondays, Wednesdays, and Friday you exit the daily WOD in exchange for more / heavier lifting and this time work on some bodybuilding.

Functional Bodybuilding has entered the CF scene in the past year thanks to trainers generally getting smarter (and having more old school training in their libraries).  This type of training is fairly typical in the strength and conditioning community and you can find much of it in Nick Tumminello’s work. Further, OPEX (founded by James Fitzgerald (OPT)) entered the realm of functional bodybuilding programming most recently infiltrating the CrossFit scene, and with the help of some Games athletes notoriety (such as Marcus Filly), this style of training has gained some popularity within the CF scene.

It’s a fact that you can put more strength in a larger cross-section of muscle. So an athlete with wiry quads and hammies will generally not have the strength-potential of someone with quads and hammies of greater size (talking muscle here, not fat!). There is a hypertrophy component to Functional Bodybuilding in that while we don’t ignore strength training, we DO also add in isolation, unilateral and other bodybuilding exercises at rep scheme’s designed to build size.

Additionally, bodybuilding exercises, while they tend not to always be functional but rather isolation exercises, and often unilateral, can help correct imbalances we see from all the barbell work in CF.

Gymnastics won’t be the focus of this program but you will see some (like bar and ring dips).

Finally, we’ll add some multiplanar exercises and cutting drills. We always run in one direction, never stop/start and never change of direction. We tend to work in one plane with CF. We’ll challenge you outside the frontal plane in this program.

The volume can sometimes be higher than the daily WOD, but it’s different.  The benefits are increased general strength in squatting, deadlifting (pulling from the floor) and pressing, in addition to advancement in strict gymnastics strength and ability.  This time also allows your central nervous system to “rest’ from the volume of high-intensity metcons we do each week.

If you are interested, there is a sign up on the coach’s desk. Easier entry – just let us know you’re interested and we’ll get you hooked up.

You have to be diligent about your training. You cannot show up late and get the work done. You need to fully review the programming each week, read the programming emails and ask questions so you are ready to go when you show up. You cannot show up and ask the coach what your doing . The programming will be posted on the whiteboard, but this program, like RX+, requires you to have some knowledge in advance of your training.

This strength cycle is designed for the CF’er who has been training for 4+ months and is comfortable around the gym.

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