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1/2 MURPH

Monday, April 15th, 2019

Jay Knickerbocker Photography
Jay Knickerbocker Photography

WOD
SKILL/SWOD

PSn. EMOM x 9Min
I.
A.
Mins 1,2,3,4:

1x Hi-Hang PSn + Hang PSn + PSn
Min 5 Rest:
B.
Mins 6,7,8,9: 

2x PSn

METCON

It’s almost that time of the year. MURPH is Memorial Day, May 27th. Time to make sure your gymnastic conditioning is top-notch for one of the hardest workouts we do annually! MURPH is For Time: 1Mile Run, 100x Pullups, 200x Pushups, 300x Squats and a 1Mile Run. It is meant to be performed with a 20/14lb vest on with a 60Min cap. Time to get in Murph-shape!

II.
“1/2 Murph”

For Time:
800m Run
50x Pullup
100x Pushup
150x Squat
800m Run

Cap: 20Min

 

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.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125
(Hyperlink is (Young) Rich Froning doing Heavy Grace at 225)

Wednesday

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!
Comp to: 8/15/18
Cap: 35min

Thursday

“Grunt Work”
4 Rounds (Not For Time)
12x Hvy D-Ball Cleans
12x Ring Dips
ME Unbroken set of WB 20/14
6x Bar Muscle Ups
ME Unbroken set of T2B

Friday

I.
Baseline Row
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

II.
For Time:
15x PSn
15x Thr
400m Run
10x PSn
10x Thr
800m
5x PSn
5x Thr
1000m Run

Bar= 95/65
Cap: 20′

III.
(Optional)
10Min Amrap:
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders


RX+
SKILL/STRENGTH

Strict HSPU
10 Sets for time:
30% of Max Strict HSPU
Using last week’s max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between. M=5” Elev.

 


METCON

Conditioning
“Bad Blood”

5 Rounds:
1:00 – ME Burp BJ 24/20
1:00 – PC (155/105)
1:00 – Bike Cals
1:00 – Rest

M=70lbs

Recovery Row
2,400 M Row
0-200 – 2K Pace + 15 Secs
Meters 201-400 – 2K Pace + 10 Secs
Meters 401-600 – 2K Pace + 5 Secs
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

 

 

 


STRENGTH BIAS

WK 2 FBB 0415-0419

 

 


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

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
W
HEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

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 DONATION FUND AT CROSSFIT REBELS
PURPOSE: HELP MEMBERS WHO FALL ON HARD FINANCIAL TIMES TO CONTINUE TRAINING

We don’t publicize this often, but several of you have asked about it so here are the details for all to see:

For the last 8 years if we can help someone train who can’t afford it or if someone has been training and falls on hard times, we have ways to keep them training. Sometimes it’s work exchange, sometimes the business just “pays their dues” until they’re back on their feet.

When we added the Kids Program and the Legends Program, the need became “more apparent”.  Several of our athletes offered donations to be put toward athletes dues who were in need. And that pattern continues today.

We looked into starting a 501c3 so we could apply for other types of donations (like grants) to help fund those in need, but based on the amount of work involved, we elected not to as that’s not the business we’re in -” running a Not-for-Profit organization trying to raise money for donations”.  Our efforts are better directed toward continuing to grow our expertise in training and nutrition and continue to enhance the health and fitness of our community.

So with all of that history laid out, it’s with that information that we let you all know we have a Donation Fund. We keep the bookkeeping of that separate from other revenues. The fund is built by donations from the box and from its members.  For example, one of the Legends Athletes writes her check every month for $10.00 over and contributes that to the Donation Fund.  It’s always an option. The fund ebbs and flows – as needs arise, we take money from the fund and put it toward dues. A few of our athletes are on permanent hardships – they are long term members of the box and their training is more important to us than losing them. So when we can swing it, we help!

Anyone can donate to the Donation Fund at any time. Just ask Paul, Sam, Ed, Jaida or Nicole.

We hope to hold a few fundraising events this year to build up the fund so it’s always there to help. #family

 

yesterday's results

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