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“COMPLEX 1”

FRIDAY MAY 17TH, 2019

 

CFR-Insurgence2-Green-StarINSURGENCE 2.0 is tomorrow! Athletes, please arrive before 8am to set up and be here for registration. 
Spectators are MORE than welcome!

REMINDER: OPEN GYM/TEAM WOD IS AT 7AM! Box then enters prep for Insurgence. 

 

WOD
SKILL/SWOD

2.
Sq. Sn SWOD

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

METCON

1.
“Complex 1”

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


RX+
SKILL/STRENGTH

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

 


METCON

Conditioning
“Napalm”
2 Rounds:

10 Bar Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Females 9′ Target

Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.


Aerobic Capacity

Not for Time:
150/100 Calorie Assault Bike

Males – 5 x 15 Cals Slow, 15 Cals Fast
Females – 5 x 10 Cals Slow, 10 Cals Fast

 


STRENGTH BIAS

WK 6 0513-0518


NEWS & UPDATES

 

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, JUNE 1ST

bring a friend

 

Saturday, May 18th (TOMORROW)
7:00am Open Gym/Team WOD (No Yoga)
8:00am Registration Opens for CrossFit Rebels’ In-House Competition
9:00am-2:00pm  INSURGENCE 2.0

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

MAKE SURE YOU COME OUT AND SUPPORT YOUR FELLOW REBELS


Saturday, May 25th

8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD is a GOING AWAY WOD FOR COACH HOUSE!

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!

Saturday, June 1st
8:00am Open Gym & Yoga
9:00am Coach NIC’S Team WOD

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

yesterday's results

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