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Workout of the Day

HSPU SERVED WITH DUBS AND SPRINTS

Friday, October 20th, 2017

Friday, October 20th 2017

Happy Birthday Coach Matt Lilla & Matt Crum!

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WOD
METCON

For Time:
75 x HSPU
*EMOM: 20 x DU

-15 min. cap-

[5 min. transition]

6 x 5 min. RDS:
-Sprint 200 m
-Jog* 400 m
-Rest Remainder of 5 mins

Score = slowest 200 m!
*Must jog/No walking to RX


RX+
SKILL/STRENGTH

Overhead Squat
Build to a Heavy Set of 3

Gymnastics 
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets

METCON

Conditioning
AMRAP 3
21 OHS (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 OHS (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 OHS (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 OHS (155/105)
12 Burpee Over the Erg
Max Calorie Row

 


STRENGTH BIAS

BS
1X20  (+5lbs from last successful attempt)

HPC
5×3 @ 70%
Don’t drop bar. Bring to high hang, then hang for next rep (x3). Rest between sets

Accessory Work
2×12 single plate up-and-over push-ups
-Alt. 40x Abmat sit-ups (feet secured, go fast

3×8 Wide Grip strict pull-ups
-Alt. 1min plank

FINISHER
For Time:
Row 6 x 250M, 1min rest between rounds.


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

6×400 m run
6 mi. tempo
10 mi. long run
or

6 mi. tempo
11.5 mi. long run


SO MUCH NEWS & SO MANY UPDATES

GET YOUR CPR, FIRST AID, and AED CERTIFICATION 

Are you looking to be CPR/AED & First Aid certified? The Red Cross recommends that at least one person in every household and place of business receive training in CPR and proper use of an AED. This training can give you the knowledge and confidence to respond during an emergency situation with skills that can help save a life.  This certification, through RedCross, will be held at your very own CrossFit Rebels on Saturday, October 28th. It will begin at 10am and is roughly 2-3 hours in duration. It cost $45 and you may bring cash or check day of. This cert is good for two years then renewal is necessary, if desired. Sign up sheet is located at the box on the sandwich board!


 

 

GET READY FOR THE CHALLENGE….”THE REBEL CHALLENGE”

Screen Shot 2017-10-15 at 11.09.43 PM

For 21-1/2  days starting on Wednesday, November 1st, we will launch another “challenge”, and as always, this is not a “lose 50 pounds in 20 days” challenge.  No quick fixes…rather, changes in lifestyle.  No “all or nothing”, but moderate changes that over time will leave you leaner, healthier, stronger and faster…and not so freakishly odd with your dietary plan that you become an outcast in your social circles. Goal: improve health in a few key areas…areas that seem simple but can make massive improvements in your CrossFit performance, your body composition and your health. After all.. it all boils down to how we look, feel and perform.

More details to come at the box this week, including announcing the team that will lead this challenge.

Components of this challenge will include:

  • Body Composition Testing Pre and Post Challenge
  • Circumference measurements
  • Before and after photos (optional – we know some of you are camera shy and this  is not meant to make you uncomfortable)
  • Dietary challenges (cleaning it up slowly)
  • Relief from dietary challenges (scheduled meals that allow you to let your hair down a little and indulge)
  • Physical Challenges (your training, plus!)
  • Recovery (forcing you to allow your body to rest and recover from the training)
  • Measuring and managing sleep
  • Ensuring you do mobility every week
  • Learning…Education…giving you things to think about – chew on…every day of the challenge
  • Closed FB Group for support (Rebels on Paleo-ish – look us up!)

New components to this challenge:

  • “Bring a friend” – yes, we said it! Bring a friend along who you want to help change some bad habits, or who you want to expose to the box …let them know what a great community you’re a part of (and if they join us after the challenge, you’ll receive 50% off of your December dues!)
  • Prizes will be “culinary” this year
  • We’ll delve into calories and macros for those of you who want to do that. Not required, but an option.

More to come!


ANOTHER SOMETHING NEW IS COMING!
LIFT OFF PREP, & LIFT OFF

Screen Shot 2017-10-15 at 10.12.37 PM

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.

There’s cash and Rogue prizes on the line, so mark your calendars for Oct. 19, 2017, when registration begins here on Games.CrossFit.com.

In addition to this, for those of you who want to hone your Clean and Jerk, and Snatch Skills, we’ll be running a short Strength Program from the end of the 20 Rep Squat to the day the lift off WODs are announced.  Monday you’ll Clean & Jerk with variations designed to make you a better lifter and stronger at the movement. Wednesday you’ll Snatch. And Friday you’ll work accessory movements to augment Monday and Wednesday’s program.  It’ll be one month long, culminating on Friday the 1st of December with the Olympic Total. These are full squat movements – just a heads up.

2017 LIFTOFF CALENDAR-1

Applications will be on the desk beginning 10/23!


HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

 


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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Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Nov 11
Dec 2

 

 


GLOBO DAY OR “CHRISTINE”

Thursday, October 19th, 2017

Thursday, October 19th 2017

Happy Birthday BNewd, James Q. & Jamie L!

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WOD
SKILL/SWOD

BS
5 x 8 @ 65% of 1RM
Alt. 12 x strict T2B

PR
5 x 5 @ 75% of 1RM
Alt: 10 x wide grip strict pullup

Cashout:
4 x 20 UB WB
*Choose a weight you can do 20!

-OR-

METCON

Christine:
3RFT:
500 m row
12 x DL @ BW*
21 x BJ 20/16

-15 min. cap-

*Body weight


RX+

Rest day or work your weakneses!

EX: OLY, GYMN, MOBILITY


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

6×400 m run
6 mi. tempo
10 mi. long run
or

6 mi. tempo
11.5 mi. long run


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

GET YOUR CPR, FIRST AID, and AED CERTIFICATION 

Are you looking to be CPR/AED & First Aid certified? The Red Cross recommends that at least one person in every household and place of business receive training in CPR and proper use of an AED. This training can give you the knowledge and confidence to respond during an emergency situation with skills that can help save a life.  This certification, through RedCross, will be held at your very own CrossFit Rebels on Saturday, October 28th. It will begin at 10am and is roughly 2-3 hours in duration. It cost $45 and you may bring cash or check day of. This cert is good for two years then renewal is necessary, if desired. Sign up sheet is located at the box on the sandwich board!

 

 

HOLIDAY PARTY 2017-1

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

 

 

yesterday's results

3 WOD WEDNESDAY

Wednesday, October 18th, 2017

Wednesday, October 18th 2017

Happy Birthday Gabi!

IMG_1284.JPG

WOD
METCON

1. 1/2 Boat Race:
3RFT:
250 m row
200 m run
-1 min. rest-

-5 min. transition-

2. 5 min. Assault Bike:
ME cal!

-5 min. transition-

3. For Time:
30 x THR 75/55
3 x Rope
20 x THR
2 x Rope
10 x THR
1 x Rope

*11 min. cap for each
*RX’ing all? Order goes 1>3>2


RX+
SKILL/STRENGTH

Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk


Front Squat

10 Min EMOM:
1 FS (OTM)
Build to a Heavy Front Squat


Gymnastics Conditioning
 
5 Rounds:
60 seconds Light Row
45% of Max Kipping Handstand Push-ups

**IF ROWERS USED IN CLASS, EASY 200M RUN INSTEAD OF ROW.


METCON

Conditioning
3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)


STRENGTH BIAS

BS
1X20  (+5lbs from last successful attempt)

HPSn
5×3 @ 70%
Don’t drop bar. Bring to high hang, then hang for next rep (x3). Rest between sets

Accessory Work
4×6 BOR using 2x KB’s – wide stance, KB’s between feet
-Alt. 8x Z-press w/KB

2×20 Standing Russian BB Twist

-rest-

2×12 GHR

5min AMRAP:
25x DU
6x burpee

GOAL: 5 ROUNDS+ SCALE APPROPRIATELY TO HIT THE GOAL


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

6×400 m run
6 mi. tempo
10 mi. long run
or

6 mi. tempo
11.5 mi. long run


NEWS & UPDATES

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

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:
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


screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth

 

 

5K BAKAS CHARITY TRAIL RUN AND 1MILE FUN WALK/TROT 

About the Run:

Bakas challenges you to join them for their 5K trail run and 1 mile fun walk~trot! Participation in this event supports the therapeutic horseback riding programs provided to disabled children and adults at Bakas Equestrian Center. Bakas “Horses for Handicapped”, Inc. is a non-profit organization whose sole purpose is to assist with the financial support of Bakas Equestrian Center. Additionally, Bakas “Horses for Handicapped”, Inc. sponsors numerous social functions for riders and their families enabling them to participate in activities that enhance their overall well being. Rebel Marathoners, this will also be a nice 5k deload week before the 3-bridge half marathon!

For registration and more info, please see link: http://www.bakas5k.com/

IT’S GONNA BE A HEAVY DAY

Tuesday, October 17th, 2017

Tuesday, October 17th 2017

Happy Birthday DonnaMarie!

IMG_2620.JPG

 

WOD
SKILL/SWOD

PJ Drills (Session 3 of 5)

RX: Excellent tech- 5 x 2 @ 75-80% of 1RM
RX: Still working tech- 5 x 3 @ 70-75% of 1RM

*From Floor
*Coach makes call on RX or “Tech”

METCON

3RFT: 

50 x DU
10 x C+J 135/95
-10 min. cap-

-5 min rest-

For Time:

9-6-3
SQ. SN 155/105
BBJO* 24/20
-10 min. cap-

*Burpee Box Jump Over


RX+
SKILL/STRENGTH

Deadlift
Build to a Heavy Set of 5

Midline
Accumulate 75 Weighted Hip Extensions (35/25)


METCON

Strict HSPU
3 Rounds:
40% of Max Unbroken Strict HSPU
30% of Max Unbroken Strict HSPU
20% of Max Unbroken Strict HSPU

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Conditioning
On the Minute x 12 (4 Rounds)
1st: 15 DL (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Bike


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

6×400 m run
6 mi. tempo
10 mi. long run
or

6 mi. tempo
11.5 mi. long run


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

5K BAKAS CHARITY TRAIL RUN AND 1MILE FUN WALK/TROT 

About the Run:

Bakas challenges you to join them for their 5K trail run and 1 mile fun walk~trot! Participation in this event supports the therapeutic horseback riding programs provided to disabled children and adults at Bakas Equestrian Center. Bakas “Horses for Handicapped”, Inc. is a non-profit organization whose sole purpose is to assist with the financial support of Bakas Equestrian Center. Additionally, Bakas “Horses for Handicapped”, Inc. sponsors numerous social functions for riders and their families enabling them to participate in activities that enhance their overall well being. Rebel Marathoners, this will also be a nice 5k deload week before the 3-bridge half marathon!

For registration and more info, please see link: http://www.bakas5k.com/

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


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.


screen-shot-2017-01-05-at-6-37-20-pm

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

MS UP DRILLS THEN CHIPPER

Monday, October 16th, 2017

Monday, October 16th 2017

NEED TO UPDATE YOUR CPR CERTIFICATION? OR…WANT TO GET CERTIFIED?
Rebels will be hosting a CPR Certification Course on Saturday 10/28 at 10am. 
Coaches Paul and Nic are in charge – Paul will be posted details at the box today.
Cost: $45.00 per person, 2 year certification.

IMG_3769.JPG

WOD
SKILL/SWOD

Muscle Up Drills (Session 3 of 4)

Progressions provided at box!

METCON

Chipper For Time:

80 x WB 20/14-10
60 x pushup
40 x pistols (alt.)
20 x OHS 155/105

-20 min. cap-


RX+
SKILL/STRENGTH

Squat Snatch
On the Minute x 12 (3 Rounds)
Min 1 – 2 x 70%
Min 2 – 2 x 73%
Min 3 – 2 x 76%
Min 4 – Rest


METCON

Conditioning 
“Fight Gone Bad”
3 Rounds for Max Reps, 1:00 stations.
-WB (20/14)
-SDLHP (75/55
– BJ (20/16)
– PP (75/55)
– Cal Row
-Rest

*** Class needs wallball space. Ask Head Coach before starting Conditioning.


STRENGTH BIAS

BS
1X20  (+5lbs from last successful attempt)

SJ
5×3 @ 70%
Don’t drop bar. Bring to high hang, then hang for next rep (x3). Rest between sets

Gymnastics Strength
3×5 Strict Ring Dips (WT’d if possible)
-Alt: 8x Strict Chin ups

30x GHD sit-ups w/WB
-Alt: 15x Non-Wt’d Good Mornings (slow, controlled movement)

FINISHER
Warm-up 3mins on Assault Bike then: 1min ME for calories. MAX EFFORT, DO NOT HOLD BACK, 1 MINUTE FULL GAS

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

6×400 m run
6 mi. tempo
10 mi. long run

or

6 mi. tempo
11.5 mi. long run

 


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

 GET READY FOR THE CHALLENGE….”THE REBEL CHALLENGE”

Screen Shot 2017-10-15 at 11.09.43 PM

For 21-1/2  days starting on Wednesday, November 1st, we will launch another “challenge”, and as always, this is not a “lose 50 pounds in 20 days” challenge.  No quick fixes…rather, changes in lifestyle.  No “all or nothing”, but moderate changes that over time will leave you leaner, healthier, stronger and faster…and not so freakishly odd with your dietary plan that you become an outcast in your social circles. Goal: improve health in a few key areas…areas that seem simple but can make massive improvements in your CrossFit performance, your body composition and your health. After all.. it all boils down to how we look, feel and perform.

More details to come at the box this week, including announcing the team that will lead this challenge.

Components of this challenge will include:

  • Body Composition Testing Pre and Post Challenge
  • Circumference measurements
  • Before and after photos (optional – we know some of you are camera shy and this  is not meant to make you uncomfortable)
  • Dietary challenges (cleaning it up slowly)
  • Relief from dietary challenges (scheduled meals that allow you to let your hair down a little and indulge)
  • Physical Challenges (your training, plus!)
  • Recovery (forcing you to allow your body to rest and recover from the training)
  • Measuring and managing sleep
  • Ensuring you do mobility every week
  • Learning…Education…giving you things to think about – chew on…every day of the challenge
  • Closed FB Group for support (Rebels on Paleo-ish – look us up!)

New components to this challenge:

  • “Bring a friend” – yes, we said it! Bring a friend along who you want to help change some bad habits, or who you want to expose to the box …let them know what a great community you’re a part of (and if they join us after the challenge, you’ll receive 50% off of your December dues!)
  • Prizes will be “culinary” this year
  • We’ll delve into calories and macros for those of you who want to do that. Not required, but an option.

More to come!


 

IMG_6071

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 (address posted at the box)
What to Bring: We’ll post a dish sign up: load up on holiday food favorites!

IMG_6150


ANOTHER SOMETHING NEW IS COMING!
LIFT OFF PREP, & LIFT OFF

Screen Shot 2017-10-15 at 10.12.37 PM

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.

There’s cash and Rogue prizes on the line, so mark your calendars for Oct. 19, 2017, when registration begins @ on Games.CrossFit.com.

In addition to this, for those of you who want to hone your Clean and Jerk, and Snatch Skills, we’ll be running a short Strength Program from the end of the 20 Rep Squat to the day the lift off WODs are announced.  
Monday you’ll Snatch with variations designed to make you a better lifter and stronger at the movement. Wednesday you’ll Clean and Jerk. An Friday you’ll work accessory movements to augment Monday and Wednesday’s program.  It’ll be one month long, culminating on Friday the 1st of December with the Olympic Total. These are full squat movements – just a heads up.

Applications will be on the desk this week (10/16).


RAGNAR TRAIL RUN
CROSSFIT DIVISION

Screen Shot 2017-10-15 at 10.13.43 PM

On Friday December 8th starting at 9am through Saturday December 9th at 5pm, Ragnar is hosting a Tampa area event called the Ragnar Trail.  With the new CrossFit Division (in which CF Headquarter will be sending a Team that includes Dave Castro and Rich Froning!) we go head-to-head against other CrossFit affiliates in the local area for a chance to win the coveted 80LB Ragnar kettle bell. Once your team is registered, you choose to be a part of the “CrossFit Division.” To be eligible, 50% of your team needs to be an active member of the CrossFit affiliate you will represent.

There is more information posted at the box on the mobile whiteboards. Teams of 8 are forming. The cost is high: $175 per person – paid as a team of 8.  We’ll camp at Alafia Friday day, night and Saturday.  Each person will run approximately 5.5 miles, three times over the course of 32 hours, with an approximate 7 hours in between each run. Some will be at night, so there’s a check list for each team posted at the box. If you want to do this and don’t have a team, get your name on the board at the box and we can help put teams together.

We hear this event fills up so get a team and get on it! (and start running if you’re not already!)


HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

BRING A FRIEND WOD

The next one is: SATURDAY, OCTOBER 28st.
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, OCTOBER 21st
OPEN GYM, YOGA & COACH PHIL’S  TEAM WOD
#BETHEGOOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S Team WOD in honor of our buddy, Theo. 

SATURDAY, OCTOBER 28th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH PAUL’S TEAM  BRING A FRIEND WOD

SATURDAY, NOVEMBER 4th
OPEN GYM, YOGA & COACH NIC
8:00am – OPEN GYM AND YOGA 
9:00am – COACH  NICOLE’S TEAM WOD
5K BAKAS CHARITY TRAIL RUN AND 1MILE FUN WALK/TROT * (see below)

 

SATURDAY, NOVEMBER 11th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND NO YOGA TODAY
9:00am – COACH PAUL’S VETERAN’S DAY TEAM WOD
8:00am – PHIL DOGANIERO 3 BRIDGE HALF MARATHON…WHAT MANY OF YOU HAVE BEEN TRAINING FOR MONTHS FOR!

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

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


5K BAKAS CHARITY TRAIL RUN AND 1MILE FUN WALK/TROT 

About the Run:

Bakas challenges you to join them for their 5K trail run and 1 mile fun walk~trot! Participation in this event supports the therapeutic horseback riding programs provided to disabled children and adults at Bakas Equestrian Center. Bakas “Horses for Handicapped”, Inc. is a non-profit organization whose sole purpose is to assist with the financial support of Bakas Equestrian Center. Additionally, Bakas “Horses for Handicapped”, Inc. sponsors numerous social functions for riders and their families enabling them to participate in activities that enhance their overall well being. Rebel Marathoners, this will also be a nice 5k deload week before the 3-bridge half marathon!

For registration and more info, please see link: http://www.bakas5k.com/


yesterday's results

REST DAYS ARE THE BEST DAYS

Sunday, October 15th, 2017

Sunday, October 15th 2017

Happy Birthday Kat O. & Mike H.!

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Rest your face off guys! See you mañana

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

5K BAKAS CHARITY TRAIL RUN AND 1MILE FUN WALK/TROT 

About the Run:

Bakas challenges you to join them for their 5K trail run and 1 mile fun walk~trot! Participation in this event supports the therapeutic horseback riding programs provided to disabled children and adults at Bakas Equestrian Center. Bakas “Horses for Handicapped”, Inc. is a non-profit organization whose sole purpose is to assist with the financial support of Bakas Equestrian Center. Additionally, Bakas “Horses for Handicapped”, Inc. sponsors numerous social functions for riders and their families enabling them to participate in activities that enhance their overall well being. Rebel Marathoners, this will also be a nice 5k deload week before the 3-bridge half marathon!

For registration and more info, please see link: http://www.bakas5k.com/

 

 

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

CF KIDS ROOM RULES

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air conditioned space with tables for coloring or playing games or watching videos.  We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room please. Kids can have closed water bottles, but that’s it.
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them.
  • Please take your kids to the restroom before you or they train. Unfortunately due to some misuse, we can no longer allow the kids to go back and forth to through the RebelHealth room to the shower/restroom.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy.
  • However odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDW SILLS.

Thank you for your cooperation!

8am Open Gym or Yoga & 9am Team Wod

Saturday, October 14th, 2017

Saturday, October 14th 2017

Happy Birthday JAY-MO!

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It’s Coach Jaida’s Saturday! Today is also Barbells for Boobs! #B4B

There will be..
8 am- open gym/ yoga with Julie K!
9 am- #B4B team WOD! Teams of 2. 2 female BMG’s…but who?!?!


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

PHIL DOGANIERO HALF MARATHON 

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The race is on November 11th, information and registration can be found here: http://www.the3bridgerace.com/ About 30 Rebels athletes have signed up, join the fun, go for a run! Details can be found here.

 

yesterday's results

MARY AND D.T FUN, ALL IN ONE

Friday, October 13th, 2017

Friday, October 13th 2017

Happy Birthday Mandy!

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WOD
SKILL/SWOD

MUSCLE UP DRILLS (Session 2 of 5)

Progressions will be provided at the box.

 

METCON

FOR TIME:

3rds of Mary*
1rd of D.T* 115/75
2rds of Mary
1rd of D.T 135/95
1rd of Mary
1rd of D.T 155/105

-25 min. cap-

*Mary = 5 x HSPU, 10 x pistol, 15 x pullup
*D.T = 12 x DL, 9 x HPC, 6 x PJ


RX+
SKILL/STRENGTH

Kipping HSPU
5 Rounds:
60 Seconds Light Row
40% of Max Kip HSPU

Clean and Jerk
OTM x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

OTM x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%


METCON

Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Individual = 5RDS for slowest round.
Every 4mins complete 1 RD.

 


STRENGTH BIAS

1X20 BS (+5lbs from last successful attempt)

HPC

FOR TIME:

6X5 @ 135/95 or 70% 1RM, rest 90sec between sets. WARM UP AND HIT IT HARD!

2×20 Ring Push ups (feet on 12” box

Alt. 8x Strict pull-up negatives

4×8 GHR

Alt. 16x V-ups

3RFT:

15 Sledge hammer swings

200m sprint w/hammer

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

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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Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Nov 11
Dec 2

yesterday's results

OPEN GYM OR ISABEL

Thursday, October 12th, 2017

Thursday, October 13th 2017

Happy Birthday Coach House!

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WOD
SKILL/SWOD

SNATCH DRILLS

8 x 3 SQ. SN

Focus:
-touch-n-go
-move well before increasing load
– focus on barbell path on the way up/down

METCON

FOR TIME:

“ISABEL”
30 x SN 135/95

-1o min. cap-

*Snatch is fastest way. Shown in video is a power snatch.


RX+
REST DAY or WORK WEAKNESSES:

-Skills
-Mobility


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


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

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

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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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

ANDY

Wednesday, October 11th, 2017

Wednesday, October 11th 2017

Happy Birthday Tiff D!

U.S. Army Sgt. 1st Class Andrew T. Weather

WE DO THIS WOD IN HONOR OF…
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

 

WOD
METCON

FOR TIME:

ANDY
25 x THR 115/75
50 x BJ 24/20
75 x DL
1.5-mile run*
75 x DL
50 x BJ
25 x THR

-45 min. cap-

*Run = “loop” out of the back door
**No vests

Today, we use this WOD to pay honor to all those who serve our country!


RX+
SKILL/STRENGTH

Gymnastics
5 x 12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets

 

METCON

Barbell Cycling
5 Clusters (135/95)
3 Clusters (155/105)
1 Cluster (185/125)
Rest 2:00
5 Clusters (155/105)
3 Clusters (185/125)
1 Cluster (205/135)
Rest 2:00
5 Clusters (185/125)
3 Clusters (205/135)
1 Cluster (225/145)

Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)***
9 Dumbbell Clean and Jerks (50/35)

***DB Reverse Lunge performed with DB’s at side.

 


STRENGTH BIAS

1X20 BS (+5lbs from last successful attempt)

HPSn

FOR TIME:

6X5 @ 135/95 or 70% 1RM, rest 90sec between sets. WARM UP AND HIT IT HARD!

3×12 Standing bent over DB Fly

Alt. 8x DB Lat Pull-overs

3×10 Reverse Hypers

Alt. 10x Sit-ups holding plate OH 35/25

For Time: 100’ empty sled push (FAST) 2x down & back, Alt. with 3-2-1 Rope Climb (fastest way)

PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

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:
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