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Karen Meets Isabel

MONDAY, JUNE 10, 2019

HAPPY BIRTHDAY AARON!!

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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

3 Rds For Reps:
1Min to:
12/9 Cal Bike+
Max Effort Air Squats
2Min Rest

1Min to:
12/9 Cal Row+
Max Effort Burpee
2Min Rest

1Min to:
100m Run+
Max Box Jump Over 24/20
2Min Rest

Wednesday


1.
“Open Test”
AMRAP 20:
50 WB 20/14-10
50 DU
40 BJ 24/20
40 T2B
30 C2B Pullups
30 Burpees
20 Cleans (145/100)*
20 Jerks (145/100)*
10 Snatches (145/100)*
10 Ring MU

2.
Butterfly Pullup Skill Work
Progressions listed at the box.

Thursday

OPEN GYM or…
GLOBO DAY

4Rds of each:
Squat-
8 Weighted Single Leg Squat
Alt: 12 UB T2B

Push Jerk-
Establish a 1RM Push Jerk
Alt: 10 Strict Pullups (At least 5 Sets)

Deadlift-
1 x 5 Deadlift
3 x 3 Deadlift
5 x 1 Deadlift
Alt: 25ft Handstand Walk after each set


Friday

1.
“ANGIE”

100 x Pull ups
100 x Push ups
100 x sit ups
100 x squats

comp: 3/30/18
cap:35 min

2.
FINISHER
Not For Time:
3 Giant Sets:
15 GHD Situps
15 BB Good Morning
Legless Rope Climb
12 Alt. Pistols
30 Air Squats
Rest 2:00 after each round.

SKILL/SWOD

1.
20Min to Est…
1RM PSn

METCON

2.
“Karabel”
10 Rds For Time:
PSn 135/95
15 WB 20/14

Cap:20Min


RX+

Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 @ 77%
On the 2:00… 1 @ 87%
On the 4:00… 3 @ 80%
On the 6:00… 1 @ 90%
On the 8:00… 3 @ 83%
On the 10:00…1@ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Aerobic Capacity

ROWER
10 Sets:
:45s – Work
:45s – Rest

 


NEWS & UPDATES
APPLICATIONS ARE OPEN TO APPLY FROM NOW THROUGH JUNE 28th.
THE NEXT ENTRY INTO RX+ BEINGS JULY 1.

Are you interested in competing in the “sport of fitness?” CrossFit Rebels has provided a competitors program for athletes who want to take their fitness to the next level and compete in CrossFit for the past six years! We evolve as the industry evolves to take advantage of the most up and coming competitors training resources.

Our regular CrossFit “RX” program (the daily WOD) is designed to get athletes healthier and fitter, and many end up very competitive. The goal of our daily WOD is to increases longevity and better prepare our athletes for anything the day might throw at them in their daily jobs or at home. Many of the athletes in the main program here compete in local competitions and do well in the Open. They like the camaraderie of training with a larger group of their peers.  95% of our athletes remain in this programming.

The CrossFit Rebels “RX+” program is designed to better-prepare athletes for higher level competitions or at a minimum the RX/Advanced and possibly elite divisions of CrossFit competitions. We follow Ben Bergeron’s “CompTrain” (or Competitors Training.) His program has proven effective as he is the trainer some of the fittest on earth (Mat Fraser, Katrin Davidsdotter, Cole Sager, Brooke Wells, etc…) This program requires a higher level gymnastic skill set (prerequisites are on the application on the Coaches Desk), both technical competence in the Olympic Lifts and Power Lifts, load minimums and good baseline scores on the benchmark girls.

If you are interested, the time to register for Rx+ is upon us.

As mentioned, there are certain prerequisites that need to be met in order to be accepted into the program. Your attendance (you train regularly), punctuality and “ease of coaching” are also a factor. If your athleticism and training habits meet those requirements (or is close to meeting them) please fill out an application and turn it into a Head Coach.


YOGA …DO IT!

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Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

A recent IG post from Tiffany…this is why SHE SHOULD BE YOUR YOGA INSTRUCTOR – she knows how you feel and your desire for performance.

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WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

St. Pete at the Body Electric Yoga Studio. 
Sunday-7:00 am
Tuesday, Wednesday, Thursday 5:00 pm.
These classes are a different style than she teaches at Rebels; it’s known as Mysore. Tiffany works with each student individually in a group setting. So everyone in the class is working on the same series of postures, but are kind of doing their own thing.
This style is perfect for beginners or those with injuries (or the inflexible CF athlete LOL) because of all the one-on-one time she gets to spend with each student. 

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