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Crossfit

Hero WOD: VIOLA

Wednesday, November 22nd, 2017

WEDNESDAY, NOVEMBER 22 2017

Happy Birthday Ricardo!

AlexViola

WOD
SWOD

“Can You Make It Through??”
EMOM x10
min 1: 12x WB
min 2: 18x WB
min 3: 10x WB
min 4: 20x WB
min 5: 8x WB
min 6: 22x WB
min 7: 6x WB
min 8: 24x WB
min 9: 4x WB
min 10: 26x WB

METCON

We do today’s wod in honor of  U.S. Army Staff Sgt. Alex Viola, 29, who was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

“Viola”
20min AMRAP
Run 400m
11x PSn 95/65
17x Pull-ups
13x PC 95/65


RX+
METCON

Barbell Cycling
For Time:
21 PP (155/105)
21 FS (155/105)
21 HPC (155/105)

Rest 2:00

15 PP (175/120)
15 FS (175/120)
15 HPC (175/120)

Rest 2:00

9 PP (195/135)
9 FS (195/135)
9 HPC (195/135)

Rest 2:00

6 PP (215/150)
6 FS (215/150)
6 HPC (215/150)


Conditioning

AMRAP 12:
3 Burpee BJO (24/20)
3 Calorie Row
6 Burpee BJO (24/20)
6 Calorie Row
9 Burpee BJO (24/20)
9 Calorie Row

Climb by 3 each round.


NEWS & UPDATES

TURKEY TROT TOMORROW!!

Any and all interested Rebels will be running tomorrow at the Tampa Bay Times Turkey Trot! Choose your event and burn off some calories before eating all day! Details are as follows:

5K Wingding

Begins at 7:00 a.m.
$20 ($25 Race Day)

1 Mile Gobbler

Begins at 8:20 a.m.
$15 ($20 Race Day)

5K Fun Run

Begins at 8:40 a.m.
$20 ($25 Race Day)

10K Turkey Trot

Begins at 9:00 a.m.
$20 ($25 Race Day)

Clearwater Challenge

5K Wingding Begins at 7:00 a.m.
1 Mile Begins at 8:20 a.m.
10K Begins at 9:00 a.m.
$40 ($50 Race Day)

Need more information? Go here: http://www.tampabay.com/marketing/turkey-trot/ 

yesterday's results

DB’s are so cool right now

Tuesday, November 21st, 2017

TUESDAY, NOVEMBER 21 2017

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WOD
SWOD

Butterfly Pull-up drills!

METCON

5RFT
15x DB Thr 50/35
50x DU
3x Rope Climb

Cap = 20min


RX+
METCON

HSPU
AMRAP 2:00
Dead-stop Strict HSUPs (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict HSUPs
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack.


Conditioning

5 Rounds,
On the 4:00
12 T2B
15 DL (185/135)
12/9 Cal Bike
*Score is your slowest round.


Midline

2:00 L-Sit
Every break: 10 GHD Sit-Ups


STRENGTH BIAS

C&J
75%/3
80%/2
85%/2
90%/2
(95%/1)2

(2PJ + 1SJ)5 Climbing

BS
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1

2X15 Abmat Sit-ups w/plate OH 25/10
Alt. 8x DB Shrugs (heavy!)*

FOR TIME:
21-15-9
HSPU
RR (feet on 12″ box)


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

Good luck to Jian on his CFT today! He will be scored upon 3 different tiers of Marine Corps Combat Fitness testing. His results greatly influence chances for promotion. Best of luck, Devil Dog!

NEW YOGA OPPORTUNITY!


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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control!

yesterday's results

Hero WOD: Coffland

Monday, November 20th, 2017

MONDAY, NOVEMBER 20th 2017

ChrisCoffland

WOD
SWOD

Push Press
3×5 @75% 1RM

METCON

We do today’s wod in honor of  U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland. He died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

“Coffland”
Hang from a pull-up bar for 6 minutes*

*Each time you drop from the bar, perform:
800m run
30x push-ups

Cap = 35mins

[If you hang for 2:00 then come off you will still owe 4:00 when you finish the 800m run and 30 pushups]

 


RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds:
25% of Max UB Msups
35% of Max UB Msups
45% of Max UB Msups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.


Overhead Squat

5×3


Snatch

7 Sets (Building to a Heavy):
P.Sn +
Low H.Sq.Sn +
OHS

then

Heavy Single Snatch
3×1 (Between 85-92%)


METCON

Conditioning
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 OHS (115/80

 

 


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

TURKEY TROT THANKSGIVING MORNING!!

Any and all interested Rebels will be running Thanksgiving morning at the Tampa Bay Times Turkey Trot! Choose your event and burn off some calories before eating all day! Details are as follows:

5K Wingding

Begins at 7:00 a.m.
$20 ($25 Race Day)

1 Mile Gobbler

Begins at 8:20 a.m.
$15 ($20 Race Day)

5K Fun Run

Begins at 8:40 a.m.
$20 ($25 Race Day)

10K Turkey Trot

Begins at 9:00 a.m.
$20 ($25 Race Day)

Clearwater Challenge

5K Wingding Begins at 7:00 a.m.
1 Mile Begins at 8:20 a.m.
10K Begins at 9:00 a.m.
$40 ($50 Race Day)

Need more information? Go here: http://www.tampabay.com/marketing/turkey-trot/ 

ANOTHER SOMETHING NEW IS COMING!
CROSSFIT LIFT OFF

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The Lift Off is an annual pre-CF Open Event that always followed the CF Team Series.

Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition, which will be held Thursday, Nov. 30-Monday, Dec. 4, 2017.

The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30. From there, athletes will have until Monday, Dec. 4, at 5 p.m. PT to complete the workout in addition to their heaviest snatch and clean and jerk.

Rebels will be judging the Snatch, Clean and Jerk on Friday December 1st during the normal class schedule (now you know what the WOD is that day!), and on Saturday, we’ll run an Open-Style judging schedule for you to do the Lift Off Workout judged for a score. Just like in the Open, you’ll post your score to your CF Games account and we’ll validate.

You can register for the Liftoff at games.crossfit.com 

 

 

Rest Day

Sunday, November 19th, 2017

SUNDAY, NOVEMBER 19th 2017

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All Athletes:
REST

 

 

 


NEWS & UPDATES

ANOTHER SOMETHING NEW IS COMING!
THE CROSSFIT LIFT OFF

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The Lift Off is an annual pre-CF Open Event that always followed the CF Team Series.

Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition, which will be held Thursday, Nov. 30-Monday, Dec. 4, 2017.

The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30. From there, athletes will have until Monday, Dec. 4, at 5 p.m. PT to complete the workout in addition to their heaviest snatch and clean and jerk.

Rebels will be judging the Snatch, Clean and Jerk on Friday December 1st during the normal class schedule (now you know what the WOD is that day!), and on Saturday, we’ll run an Open-Style judging schedule for you to do the Lift Off Workout judged for a score. Just like in the Open, you’ll post your score to your CF Games account and we’ll validate.

You can still register for the Liftoff at games.crossfit.com 

Team WOD Saturday!

Saturday, November 18th, 2017

SATURDAY, NOVEMBER 18th 2017

Happy Birthday Lyann!

 

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8am Open Gym and Yoga
9am Phizzle’s Team WOD
10:30am We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around today after the team wod for some real life functional fitness!


NEWS & UPDATES

YOGA!

Yoga is offered at Rebels for FREE on Saturdays and as a part of your membership. Please feel free to bring a friend to any Yoga Class.  We love exposing people to the box, even if they’re not lifting heavy barbells, they’re in a space where we are and they will recognize our believe if strength, endurance, AND flexibility.

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We will NOT be able to cover the Yoga Class, there will be NO Yoga class on Dec 2

yesterday's results

Hero WOD: DT

Friday, November 17th, 2017

FRIDAY, NOVEMBER 17 2017
DT
WOD
METCON

USAF SSgt Timothy P. Davis, 28, was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Davis grew up in Montesano, graduating from Monte High School in 1999. He was an accomplished wrestler who once took seventh in a state tournament and played on the football team, his mother said.

His unit was based out of Hurlburt Field, Fla., where he was part of the 23rd Special Tactics Squadron and worked as a combat controller, his wife said.

Timothy is survived by his wife Megan and one-year old son T.J. We do this wod in honor of Timothy P. Davis.

“D.T.”
5RFT
12x DL 155/105
9x HPC
6x PJ

Cap 15mins

For Time:
30/20 cal. Assault Bike
20x DB H Sq. Cl 50/35

 


RX+
SKILL/STRENGTH

Back Squat
5 Sets of 3 @ 85%

METCON

Conditioning
8 Rounds
:20 Seconds BS (45/35)
:10 Seconds Rest
:20 Seconds DU
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds DB SN (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Calorie Row
:10 Seconds Rest

 


STRENGTH BIAS

BB Jump Sq 3×10

Cl: 5 sets of the following complex:
Hi-hang<Hang-Deck-PP
Hi-hang<Hang<Deck<PJ
Hi-hang<Hang<Deck<SJ

Barski Sn 5×3 @ 45%

3×12 Ring Pull-ups
Alt. 12x Ring dips

For Time:
250m Row
200x DU
200m Run

 


NEWS & UPDATES

USE YOUR FUNCTIONAL FITNESS!
ASKING FOR SOME HELP AFTER THE TEAM WOD ON SATURDAY 11/18

November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!

TURKEY TROT THANKSGIVING MORNING!!

Any and all interested Rebels will be running Thanksgiving morning at the Tampa Bay Times Turkey Trot! Choose your event and burn off some calories before eating all day! Details are as follows:

5K Wingding

Begins at 7:00 a.m.
$20 ($25 Race Day)

1 Mile Gobbler

Begins at 8:20 a.m.
$15 ($20 Race Day)

5K Fun Run

Begins at 8:40 a.m.
$20 ($25 Race Day)

10K Turkey Trot

Begins at 9:00 a.m.
$20 ($25 Race Day)

Clearwater Challenge

5K Wingding Begins at 7:00 a.m.
1 Mile Begins at 8:20 a.m.
10K Begins at 9:00 a.m.
$40 ($50 Race Day)

Need more information? Go here: http://www.tampabay.com/marketing/turkey-trot/ 

HOLIDAY PARTY 2017-1

yesterday's results

Open Gym or…

Thursday, November 16th, 2017

THURSDAY, NOVEMBER 16, 2017
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WOD
SWOD

5×3 BS @ 80%
7×1 OHS @ 90%

METCON

EMOM x10
Odd: Rope Climb (1+1/2)*
Even: 50x DU

*Rx athletes will climb to the top of the rope, descend so both hands are below the red mark then ascend to the top again.

 


RX+
REST DAY

 


STRENGTH BIAS

Sn
70%/4
75%/4
80%/3
85%/3
(90%/2)2

FS
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

3×14 RR
Alt. 14x GHD Sit-ups

For Time:
4×20 UB WB 20/14-10


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

USE YOUR FUNCTIONAL FITNESS!
ASKING FOR SOME HELP AFTER THE TEAM WOD ON SATURDAY 11/18

November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!

BRING A FRIEND WOD

The next one is: SATURDAY, DECEMBER 16.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, NOVEMBER 18th
OPEN GYM, YOGA & COACH PHIZ’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIZ’Z TEAM WOD
“STAY AFTER AND HELP WITH “WASPS AND WALLS”!

THURSDAY, NOVEMBER 23rd
CLOSED FOR THANKSGIVING
TURKEY TROT AT CLEARWATER HIGH!

SATURDAY, NOVEMBER 25th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

SATURDAY, DECEMBER 2ND
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH JAIDA’S TEAM WOD

SATURDAY, DECEMBER 9
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

yesterday's results

Hero WOD: Holbrook

Wednesday, November 15th, 2017

WEDNESDAY, NOVEMBER 15 2017

Our Heroes and Health Challenge is in full swing! We’re on day 15 and the majority of our “compliant” athletes are killing it!  If you’d like to keep up with us we’re posting on the RebelHealth Blog (www.crossfitrebels.com/rebelhealth ….right sidebar  under “What’s Cooking” for posts), and we’re chatting and sharing support and idea on Rebels On Paleo-ish.
Today we threw out some fun stuff on Diary.

U.S. Army Captain Jason Holbrook

WOD
SWOD

PR 5×3

METCON

We do this WOD in honor of…..U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

Those who knew Holbrook said he was a class act, a good student who worked so hard. He graduated from West Point then followed in his father’s footsteps by joining the military and eventually the elite Special Forces. He was a 28-year-old newlywed with so much ahead of him.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

“Holbrook”
10RFT
5x Thruster 115/80
10x Pull-ups
100m Run
1min Rest

cap 25mins

 


RX+
METCON

Conditioning
AMRAP 4:
27 Calorie Row
21 PC (135/95)
15 Burpee BJO (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 PC (115/80)
15 Burpee BJO (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 PC (95/65)
15 Burpee BJO (24/20)


Gymnastics Conditioning
For Time:
1-2-3-4-5-6-7-8-9-10
UB C2B PullUp
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken T2B
THEN…
Recovery Row
10 Minute Recovery Row

 

 


NEWS & UPDATES

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

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CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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Rebel Runners
 – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!


screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!


screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram

Legends @ CrossFit Rebels on Instagram


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@CrossFitRebels
@RebelHealth

 

HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

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Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

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yelp-review-logo

Finally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

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yesterday's results

Snatches and Burpees!

Tuesday, November 14th, 2017

TUESDAY, NOVEMBER 14 2017

 

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WOD
SKILL

Butterfly Pull-up Technique and drills

METCON

3RFT:
10x Sq Sn 155/105
20x Burpee

Cap 15min

 


RX+
SKILL/STRENGTH

Strict Handstand Push-ups
1x ME Strict HSPU
Rest 3:00
Then…

3 Sets of 30%

rest as needed between

 

Power Snatch
OTM x 10
2 Repetitions


METCON

Conditioning
5 Rounds:
15 PSn (75/55)
30 DU
200 Meter Run

 


STRENGTH BIAS

C&J
70%/3+1
75%/3+1
80%/2+1
85%/2
(90%/2)2

BS
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1

3×12 KB/DB Z-Press
Alt. 10x Chin-ups

AMRAP x6min
200m run
21x KB Swing 55/35

 


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

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Celebrate the holiday season, prepare for the new year, and hang out with fellow Rebels and their families at the Walkers again this year.
Save the date…more information posted at the box.

When: December 2nd, 6pm
Where: Trish and Bob Walker’s house 
What to Bring: We’ll post a dish sign up: load up on holiday food favorites!

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MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

Rebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

yesterday's results

Hero WODS: Brenton & Griff

Monday, November 13th, 2017

MONDAY, NOVEMBER 13 2017

WOD
METCON

Two hero wods to start your week!
Don’t panic – once again, body weight or cardio WODs and generally complimentary.
Beginning with “Brenton.”

BRENTON

We do this WOD in honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009.

Timothy Quinn Brenton was born in Seattle on February 9, 1970. He spent his early childhood in Poulsbo and Woodinville, Washington. His mother fondly remembers Tim teaching himself to read at three years old from a subscription to National Geographic. He later lived in West Seattle, where he graduated from West Seattle High School in 1988. During his high school years Tim was the editor of the school paper and a member of the Seattle Police Explorers. After high school Tim enlisted in the U.S. Army where he served in Wildflecken Germany and was a veteran of the first Gulf War. One of the highlights of his time in the military was being in Berlin the night the Berlin Wall came down.

After leaving the Army In 2000, Tim began his career with the Seattle Police Department, fulfilling his lifelong dream following in his father’s footsteps. Tim had a remarkable conviction for his job as a police officer and its invaluable purpose in society.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. 

Brenton
5RFT
100′ Bear Crawl
100′ Standing Broad Jumps*
*Every 5x Jumps, complete 3x burpees

Cap 15min

Our second Hero for the day is “Griff”

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We do this WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Griffin was born Jan. 21, 1980, in Naha, Okinawa, Japan, where Christine and Donald Herwick III (SSgt Griffin’s Mother and Stepfather) were both on active duty.

Griffin, who had served in the Air Force for nearly nine years, was a member of the 377th Security Forces Squadron at Kirtland. He had been stationed at the Albuquerque base since July 2004.

Griffin, served four tours in Iraq and was part of a detachment from the Air Force’s 732nd Expeditionary Security Forces Squadron filling jobs that have typically been done by the Army in Iraq.

Travis is survived by wife, Krista and son, Elijah. 

“Griff”
For Time:
800m run forward
400m run backward
800m run forward
400m run backward

Cap 20min

 


RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds:
25% of ME UB MsUp
35% of ME UB MsUp
45% of ME UB MsUp *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

 

Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%of BS

Rest 2:30 between sets


METCON

Conditioning
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

 


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

CONGRATULATIONS TO ALL OF THE RUNNERS OF THE PHIL DOGANIERO 5K AND 3 BRIDGE HALF MARATHON!

It was apparent when many of our athletes checked in and picked up packets that Rebels had a tremendous showing! Of the 300 ish runners, we made up about 10% of that number having 31 Rebels running on Saturday!

Congratulations to the following runners – we so appreciate your support of this run (a local hero) and this run (the ONLY endurance event we’ve ever supported and had a structured training program for) will be on our annual calendar. The more we look at it we like the periodization of an endurance event right before we launch into Open prep with your programming template at the box.

  • Phil S
  • Jenn E
  • Todd
  • Moana
  • Arlene
  • Crum
  • BNewd
  • Robby Rob
  • Stacy D
  • Julie B
  • Nicole T
  • ANewd
  • Leigh
  • Ant D
  • Brandi
  • Jamie L
  • Mallori S
  • Luke
  • Shannon M
  • Joel
  • Dan N
  • #9
  • Chris S
  • Mete
  • Summer
  • Rene (1st in her age group!)
  • James G
  • John T
  • Ed
  • Sam
  • Brian U – (Always a Rebel)

And some live action videos compliments of Todd Moore! This one, and this one, and this one (might be a few swear words here!).

NEW YOGA OPPORTUNITY!


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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control!

USE YOUR FUNCTIONAL FITNESS!
ASKING FOR SOME HELP AFTER THE TEAM WOD ON SATURDAY 11/18

Saturday, November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!