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OPEN TEST

WEDNESDAY, JUNE 12, 2019

HAPPY BIRTHDAY ELIN G. (Legends)

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SKILL/SWOD

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

METCON

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



RX+

Strict HSPU
10 Sets for Time:
40% of Max Strict

Overhead Squat
5 Sets:
1 Tempo OHS*
1 Overhead Squat
*Tempo – 5 secs down. 2 sec in bottom.

Snatch Balance
5 Sets of 2

Conditioning
“Slap Happy” Part #1
In a 5:00 Window…
100 DU Buy-In
Time remaining, AMRAP:
12 OHS 95/65
4 Burp BJ Overs 24/20

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 DU Buy-In
Time remaining, AMRAP:
8 OHS 115/85
4 Burp BJ Overs 24/20

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 DU Buy-In
Time remaining, AMRAP:
4 OHS 135/95
4 Burp BJ Overs 24/20


NEWS & UPDATES

SATURDAY EVENT!

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This Saturday after the Team WOD, 10:00 am, Katie Crum will be with us again for an educational talk on removing toxic cleaning solutions from your home and switching them out with those that are safer and provide some therapeutic benefits.  We’re all guilty of grabbing those convenient cleaning wipes…but are they the safest and most effective for your family and pets? Stay with us to find out!

 

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.


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.

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