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Workout of the Day

Kelly!

Tuesday, June 19th, 2018

TUESDAY, JUNE 19, 2018

 

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              SUNS OUT, GUNS OUT!

MOTIVATION FOR TUESDAY – Tuesday’s aren’t a day you usually think of inspiration for. Mondays: we’re gonna rock the week. Wednesday’s: either soul-crushing or TGI “Hump Day”, and Friday’s: TGIF, right?  Well, check this out from Ben Bergeron, Founder of CompTrain and trainer of multiple games athletes.  If today’s your day to compete, here’s your motivation:

WOD
METCON

Rebels are used to seeing the BMG Kelly on a Wednesday. It’s just how it rolls…so today’s a special treat that you’re a little fresher than you would be on a Wednesday.

Now…for some fun stuff! Hae you ever heard the story of Kelly? Many of us haven’t!  If you can stand that pop up ads on this Muscle and Fitness page, check out how the workout “Kelly” came to be – great story!

“Kelly”
5RFT
400m Run
30x BJ 24/20
30x WB 20/14-10

Comp to: 8/2/17
Cap: 35 minutes.


RX+
SKILL/STRENGTH

Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.


METCON

Conditioning
For Time: 
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) 
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike, Row, or Ski Erg
30% of Estimated Max Bar Muscle-Up Set.

 


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

ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

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When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

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THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:

SATURDAY, JULY 28th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, JUNE 16th
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PAUL’S TEAM WOD

SATURDAY, JUNE 23rd
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PHIL’S TEAM WOD

SATURDAY, JUNE 30th
OPEN GYM & COACH JENN’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH JENN‘S TEAM WOD

SATURDAY, JULY 7th
OPEN GYM & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH NIC’S TEAM WOD

SATURDAY, JULY 14th
ANNIVERSARY SATURDAY!
8:00am – OPEN GYM OR YOGA W/ TIFF W

9:00am – COACH NIC’S TEAM WOD
10:30am – MENTAL TOUGHNESS TALK WITH NAVY SEAL COMMANDER
12:00/12:30pm – 7th INNING STRETCH WITH TIFFANY
1:00pm – THE TREND FREE RD, AMY KABUL, HELPING US MAKE SUSTAINABLE DIET CHOICES FOR LIFE


Snatch-tastic Monday!

Monday, June 18th, 2018

MONDAY, JUNE 18, 2018

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Mike C displaying some of the best overhead position in a KB swing we’ve ever seen. Our standards are elbows at the top, ears visible from the front, bottom of the KB pointing “up”. It takes more hip power to achieve the “bottoms up” position (displaying more athleticism) and the elbow lockout position is standard in CrossFit.

WOD
SWOD

Segment Snatch
3×1 (70&, 75%, 80% 1RM Sn)
1″ pause at knee
3″ pause at catch (bottom of OHS)

Est. 1RM HSn (10min cap)

METCON

“Isabel”
For Time:
30x Sn 135/95


RX+
SKILL/STRENGTH

Push Press
Build to a 1 Rep Max For the Day


METCON

Gymnastic Conditioning
AMRAP 7: 
Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Midline
Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.


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

ON WARMING UP

We’ll admit that it’s starting to become painful watching some of you warm up…and we mean that with the greatest of respect and the most love!

Some helpful hints for those of you who arrive 15 mins prior to class to “warm up”:

Screen Shot 2018-06-14 at 9.48.08 AM

  • 15 min prior but no earlier right?…and if earlier, you hit the street for a solid mile run warmup… probably THE best overall circulatory and muscle warm up to start your class with….but we’re just sayin’…better than rowing or biking? Yes. It’s the most primal and total body warm up you can do
  • you should include a general cardiovascular effort of 2 -5 mins.  Running is preferred as it’s total body and it’s never going to be in the way of your fellow
    classmates who are training at the time
  • stay off the rollers and bands (unless it’s Thursday and that’s what your day consists of); start moving!  Move first …warm those muscles and tendons up FIRST…geesh guys…we take for granted that you guys understand that body and understand that trying to stretch a cold muscle or tendon is similar to a cold rubber band…a warm one will stretch better and be more supple.  Small circuits of movements that are compound and that warm up the movement or the muscles you’re about to use are the best.  Here are two that seem simple, but they’re likely better than what you are currently doing:  CROSSFIT WARM UP   and TRAIN HEROIC’S “HOW TO MAKE THE MOST OF YOUR CROSSFIT WARM UP” and CATALYST SQUAT HELP
  • your warm-up should take no more than 15 minutes…we know everyone thinks they are a “unique snowflake”…but even our Legends Athletes (70 y/o +) warm up with compound movements and circuits…and they actually squat and have overhead range of motion as good as ours!
  • if you have areas that need extra help, like hips, shoulders, ankles…do your structured warm up first AND THEN attack the problem areas...after they have improved circulation and blood flow,  Things you might be used doing (habitually) might not be the best for your warm up each day. Bicep curls are great…if you’re doing rope climbs…but so are chin-ups and ….rope climbs!  Foam rolling might feel good….but if that’s solely what you’re doing, your squat is not going to be deeper or improved – rather, Samson stretch or spiderman lunge, goblet squats, sitting in the bottom of a squat with a barbell on your back….guys: warm up the movement!

There’s a reason Yoga takes you through a series of poses over and over again and moves from one to the next in succession…it causes continuous movement…it increases blood flow to the muscles and movement makes muscle and tendons more pliable – able to move with more fluidity.

If you remain stiff, and continue to take forever to warm up…and never feel warmed up…maybe you need to change things because “more of the same often yields more of the same”.

Now, on the lighter side…IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs.  Recently we’ve developed a bit of a complex having to move some of you “out of someone elses workout”. Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s 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.


MOBILITY MOVE of the MONTH

Each Month we’ll be featuring a mobility move that will help you in many aspects of your Crossfitting! These are all brought to us by our resident Yoga instructor, Tiffany W. of Wimtastic Wellness.

This month is to benefit ankle mobility.  During class Tiffany measured ankle mobility with a standardized functional ankle ROM test and after the drills saw between 1/4″ and 1″ of improvement in ankle mobility. This leads to a better squat people!

Add it to your daily warm-up, instead of just talking while sitting on foam rollers.

 

 

 

 

 

 

 

 

Happy Fathers Day!

Sunday, June 17th, 2018

Sunday, June 17th, 2018

Happy Fathers Day To All Our Rebel Dads!

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Rest And Enjoy Your Day, Dads 🙂 


NEWS & UPDATES

WOD NANNIES!

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Approved CFR female parents and volunteers will be actively supervising. Active supervision for ages 4 and under. If your child is older and requires basic supervision you may use the service. There is a child capacity of 5-6 toddlers.

Days Offered: Mondays, Wednesdays, and Fridays.

Times Offered: 9 A.M. & 4 P.M. **This is a 1-hour service so please be ready to get your children promptly at the end of the hour. ** 

You MUST have your kids scheduled– THIS IS MANDATORY. You can find this new schedule book next to the regular schedule on the Coaches desk. PLEASE text the CFR line if you need to add your kids for the upcoming week.

Rules to know beforehand:

  • No food allowed. WATER is allowed in a sealed cup.
  • We prefer activities such as books, puzzles, toys instead of digital devices.
  • Prompt pickup
  • Proper clothing and shoes
  • If you are signed up and you cannot make it, PLEASE TEXT THE BOX PHONE so if your child is the only one being attended to we can send the babysitter home 😉

If you are interested in volunteering, please also add your name to the list at the box (a coach can show you where).  This is completely volunteer-based and/or co-op based. We feel this is the only way we can grow it and make it work for both the parents and the child care providers.   We already have a few volunteers but prefer to have as many as we can so that we can provide backup and not have to cancel a child care class due to a call off.

For questions please email Coach Nic: Nicole@crossfitrebels.com OR Coach Trish: Pmtr12056@gmail.com

Open Gym & Team WOD

Saturday, June 16th, 2018

Saturday, June 16th, 2018

Happy Birthday Anne U & George T!

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8AM: Open Gym. Sorry, No Yoga Today.
9AM: Coach Paul’s Team WOD


NEWS & UPDATES

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.


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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“D.T.”

Friday, June 15th, 2018

Friday, June 15th, 2018

DT

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

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

WOD
SKILL/SWOD
*See warm up section below

I.Push Jerk
5 Sets of 6 Reps
Your load will be less than your DT weight.
Your goal will be efficient touch and go reps.

METCON

II.D.T. Primer:
3RDs 
increasing in wt
6x DL
4x HPC 
2x JK 

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


RX+
SKILL/STRENGTH
*See warm up section below

Front Squat
Heavy Set of 3

METCON

Conditioning
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

 


STRENGTH BIAS
SWOD

3×8 Pull-ups
Alt. 8 Dips

CL
3×3 Sq Cl, climbing

DEADLIFT
4×8 Climbing
4×8 RDL

4×5 each leg (all movements are
single leg)
Box Step-up, step down, reverse
lunge (DB Front Rack)
Donkey Kicks (banded if possible)

ACCESSORY

2 Rounds
50 Abmat Sit-ups
35 Good Mornings (w/loaded BB)
20 Seated WB Toss (sideways)

Optional Bulletproofing:
3 rounds:
90sec plank
45sec side plank (ea side)
1min plank
30sec side plank (ea side)
NO REST BETWEEN
MOVEMENTS, rest between rounds

METCON

AMRAP 5mins
50x DU
20x KB Swing


NEWS & UPDATES

ON WARMING UP

We’ll admit that it’s starting to become painful watching some of you warm up…and we mean that with the greatest of respect and the most love!Screen Shot 2018-06-14 at 9.48.08 AM

Some helpful hints for those of you who arrive 15 mins prior to class to “warm up”:

  • 15 min prior but no earlier right?…and if earlier, you hit the street for a solid mile run warmup… probably THE best overall circulatory and muscle warm up to start your class with….but we’re just sayin’…better than rowing or biking? Yes. It’s the most primal and total body warm up you can do
  • you should include a general cardiovascular effort of 2 -5 mins.  Running is preferred as it’s total body and it’s never going to be in the way of your fellow
    classmates who are training at the time
  • stay off the rollers and bands (unless it’s Thursday and that’s what your day consists of); start moving!  Move first …warm those muscles and tendons up FIRST…geesh guys…we take for granted that you guys understand that body and understand that trying to stretch a cold muscle or tendon is similar to a cold rubber band…a warm one will stretch better and be more supple.  Small circuits of movements that are compound and that warm up the movement or the muscles you’re about to use are the best.  Here are two that seem simple, but they’re likely better than what you are currently doing:  CROSSFIT WARM UP   and TRAIN HEROIC’S “HOW TO MAKE THE MOST OF YOUR CROSSFIT WARM UP”
  • your warm-up should take no more than 15 minutes…we know everyone thinks they are a “unique snowflake”…but even our Legends Athletes (70 y/o +) warm up with compound movements and circuits…and they actually squat and have overhead range of motion as good as ours!
  • if you have areas that need extra help, like hips, shoulders, ankles…do your structured warm up first AND THEN attack the problem areas...after they have improved circulation and blood flow,  Things you might be used doing (habitually) might not be the best for your warm up each day. Bicep curls are great…if you’re doing rope climbs…but so are chin-ups and ….rope climbs!  Foam rolling might feel good….but if that’s solely what you’re doing, your squat is not going to be deeper or improved – rather, Samson stretch or spiderman lunge, goblet squats, sitting in the bottom of a squat with a barbell on your back….guys: warm up the movement!

There’s a reason Yoga takes you through a series of poses over and over again and moves from one to the next in succession…it causes continuous movement…it increases blood flow to the muscles and movement makes muscle and tendons more pliable – able to move with more fluidity.

If you remain stiff, and continue to take forever to warm up…and never feel warmed up…maybe you need to change things because “more of the same often yields more of the same”.

 

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:

SATURDAY, JULY 28th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, JUNE 16th
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PAUL’S TEAM WOD

SATURDAY, JUNE 23rd
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PHIL’S TEAM WOD

SATURDAY, JUNE 30th
OPEN GYM & COACH JENN’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH JENN‘S TEAM WOD

SATURDAY, JULY 7th
OPEN GYM & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH NIC’S TEAM WOD

PALEO STORE

Have you checked out our paleo store lately? We have a TON of new, delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

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New to the store are EPIC BARS and STICKS. They are a savory, high protein snack that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

Screen Shot 2018-05-28 at 6.15.12 PMThey are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

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While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!

yesterday's results

Open Gym/Skills or Squat Clean Drills

Thursday, June 14th, 2018

Thursday, June 14th, 2018

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WOD

Open Gym, Skills Sheet 

OR

5 Sets: x3 Reps Of:
Tempo FS @ 70% 1RM CL
3 seconds down, 1 second up
*Bar is taken from floor

5 Sets @ 70% 1RM SQ CL: 
1
x CL Pull + 2x H.SQ CL (starts below the knee)


RX+

THURSDAY IS NOT A CONDITIONING DAY! LOW INTENSITY SKILL WORK ONLY!


LEGENDS
METCON

Session 3/5
100m Row, 1 Min Rest
200m Row, 1 Min Rest
300m Row, 1 Min Rest…
Continue until 1000m and descend back down.

Absolute Cap: 50 Mins


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

ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

IMG_5320

When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

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YOGA …DO IT!

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Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness  teaches our two Yoga Classes per week.  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 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:

Thursday nights at 7:00 pm, and
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!
You may bring a friend to THURSDAY Yoga class for only $10
.

yesterday's results

The Chapman Chipper #2

Wednesday, June 13th, 2018

Wednesday, June 13th, 2018

Happy Birthday Sarah T!

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WOD
METCON

The Chapman Chipper #2
For Time:
100x DU 
50x WB 20/14
30x Alt DB SN 50/35
20x Burpee Box Jump Overs 30″/24″
10x Rope Climbs
20x Burpee BJO 30″/24″
30x Alt DB SN 50/35
50x WB 20/14
100x DU


RX+
SKILL/STRENGTH

Deadlift + Strict Handstand Push-ups
Min 0-5:RDL (Build to Moderate Set of 5)
Min 5-10:Sumo DL (Build to a Moderate Set of 3)
Min 10-15:Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

[*Not an EMOM. Five min objectives.]

Body Armor
3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.


METCON

Conditioning
On the 4:00 x 4 Sets:
100′ Walking Lunge
15 DL (185/135)
15/10 Cal Assault Bike
*Score is slowest round


STRENGTH BIAS
SWOD

3×10 Push-ups
Alt. 10 Ring Row

BENCH PRESS
4×8 climbing
4×6 Negatives (these should be
greater than 1rm, YOU MUST
HAVE A SPOTTER, you’ll lower
the bar for 5-8 seconds, spotter
helps bring it back up to full
extension for each rep)

3×10 Seated BB Shoulder

ACCESSORY

3 rounds
10 Kneeling Landmines
10 DB Curls (palms up)
10 Lat Pull-overs

Optional Bulletproofing:
3 Rounds
10 GHD Sit-ups w/WB
15 T2B
20 Mtn Climbers (4=1)

METCON

Nah, just enjoy the pump!


NEWS & UPDATES

PARKING

Athletes: Please do not park in front of FRISELLA, especially on Saturdays. He will block you in! Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017

BOX RULES

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high school kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE DAILY SCHEDULE! 
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE.
    We are “coaches” and though many of us are personal trainers, we don’t unload/load your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to re chalk.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY.
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS.
    Write your d@!* times and loads in your WOD Journal! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA.
    EX: Blood, sweat, vomit, etc.
  13. DON’T MAKE US ASK YOU FOR MONEY.
    Dues are due on the first of the month.
  14. LET THE COACHES COACH.
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF.
    We are more than a gym.. We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!

yesterday's results

Monday’s Top Scores:

Yesterday’s Top Scores:

“Fran”

Tuesday, June 12th, 2018

Tuesday, June 12th, 2018

Happy Birthday Elen G!

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We all know how bad FRAN hurts, don’t fear it. Embrace it!

WOD
SKILL/SWOD

HandStand Walk Course!
Course and progressions will be posted at the box.

METCON

Fran Primer
3’AMRAP
9-6-3
THR 95/65
Pull Ups

-2 min rest-

“FRAN”
21-15-9
THR 95/65
Pull ups

Comp To: 2/26/18, 12/5/17


RX+
METCON

Gymnastic Conditioning
For Time: 
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups
*If you do not have Muscle ups perform ring 1x Strict Ring Dip for every MU


Conditioning

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alt DB Sn (70/50)


Recovery + Midline

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-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

DROPPING PLATES

Dropping your bar 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 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.

 

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DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.

yesterday's results

SN + Flight Simulator

Monday, June 11th, 2018

Monday, June 11th, 2018

Happy Birthday Todd M, Sean Jones & Zack!

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WOD
SKILL/SWOD

3 Sets P.SN+ OHS
1x P.SN + 3x OHS @
50%
60%
70%

5 Sets Segmented SN:
1 Sec Pause at Knee
1 Sec Pause at Catch  @
70%
75%
80% x3

METCON

15’AMRAP 
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40..etc
all the way back down to  5 of UNBROKEN DU

Comp To: 9/29/17

 


RX+
SKILL/STRENGTH

Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
*Build to moderate load. Rest as needed between sets, but no more than 1 minute.

Squat Clean Thruster
On the Minute x 10:
1 Rep (Building in Weight)


METCON

Conditioning
For Time: 
21 Lat Bar Burpees
21 PC (135/95) 
15 Lat Bar Burpees
15 H.Sq.Cl. (135/95)
9 Lat Bar Burpees
9 Thr (135/95)

 


STRENGTH BIAS
SWOD

30 Air sq

SN
3×3 Sq Sn, climbing

BS
4×8 Climbing
4×6 ea leg Double KB/DB Split
squats

ACCESSORY

3 Rounds:
20 Single Leg Reverse Hyper
15 V-up passing WB from hands-tofeet
10 Gob Sq

Optional Bulletproofing:
5 Rounds
20 BB Russian Twist
20 Box Step-up-and-over (DB
Farmer Carry)
20 Hip Ext
20 GHD Sit-ups

METCON

AMRAP 5mins
WB 20/14 (goal = 100 reps +)


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

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.

 

GORUCK
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Have you heard about GoRuck Constellation? Here are the deets:
The upcoming event date is Saturday, July 28th. Start time is 9am SHARP. Located at:

Team RWB Firebase
1110 West Platt Street, Tampa, FL

It’s a 6-hour event and costs just $80. All you need is yourself, a Ruck and survival supplies! This is an endurance driven 8+ mile event, which teaches you survival and SHTF-type skills all while wearing a weighted Ruck. Coaches Lilla, Leigh, Terry, Moana and a few Rebel athletes have already signed up. This is a great event that really challenges your mental and physical abilities. Sign up today! Ask Coach Lilla for details or click the link: https://www.goruck.com/event-13723/

yesterday's results

Rest Day

Sunday, June 10th, 2018

Sunday, June 10th, 2018

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Rest Today


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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