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Cindy and Sortatude

MONDAY, MAY 13TH 2019

Congratulations to Sarah C and Mete A who were both at the CFL1 courses this weekend. Mete attended the L1 at CF Westchase Largo and Sarah is in Santa Cruz at the MDL1. Both reported loving CrossFit even more!

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WOD
METCON

1.
“CINDY”

20′ AMRAP
5x Pull-up
10x Push-up
15x BW Squat

2.
“Sorta-tude”

(Shorter version of Ben Bergeron’s ‘Fortitude’)
16 Min EMOM:
ODD: 15/12 Cal Row
EVEN: 15x Burpee
*16 mins versus 20. All the more reason to make this super challenging.

 

 

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

1.
“DIANE”
21-15-9

DL 225/155
HSPU
-15 min cap-
Comp to: 11/6/18

2.
Press x 5

Alt:
Strict Muscle Ups by 3 (Rx)
– Strict C2B Pullup by 6 (B1)
– Strict Rx Pullup by 5 (B2)

Wednesday

1.
Sq. Cl SWOD

3 Sets of 3 (Singles)
3 Sets of 2 (Singles)
Build to a heavy 1 rep.

2.
2RFT
:
15 x CL 135/95
15x Thr
1000m Run
Cap: 30Min

Thursday

OPEN GYM OR OPTIONS:

Option A
For Time:
1 Mile Run
Rest 5Min
800m Run

Option B
400m Farmer carry
As heavy as possible with the least amount of breaks as possible.

Option C
Death Race” (Here is a video of Cole Sager doing it)
5RFT:
15/10 Cal Bike
10 Burpees

Friday

1.
Tabata Wallballs + 400M Run

(For reps and Time)

2.
“Complex 1”

For Time:
21-18-15-12-9-6-3
DL 95/65
HPC
FS
PJ
20 Min Cap

3.
Sq. Sn SWOD

3 Sets of 3 (Singles)
3 Sets of 2 (Singles)
Build to a heavy 1 rep.


RX+
SKILL/STRENGTH

Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks


METCON

Conditioning
“Isabel”
For Time:
30 PSn (135/95/65)

 


STRENGTH BIAS

WK 6 0513-0518


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

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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