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Workout of the Day

OPEN GYM OR GRUNT WORK

Thursday, October 18th, 2018

Thursday, October 18th, 2018

IMG_6458.JPG

…and there was that time Dan Bailey came to our box!

OPEN GYM OR
WOD
SKILL/SWOD

“Grunt Work”
3-4 Rounds:
50m Heavy Sled Push
14x Alternating Pistols
5x Depth Jumps (jump FROM a 12-16″ box, rebound off the deck and up onto a 16-20″ box
10x Butterfly Pull-ups (if you don’t have a solid kip, we’ll do kipping pull-ups or progressions)
5x Squat Clean @ 75% 1RM


RX+

Rest Day. Skills and Stuff.


LEGENDS
METCON

For Time:
2100-1500-900M Row
*In between each row perform 1min Plank, 15x Burpees, 30sec Plank


ENDURANCE

You are accomplishing 6 Tempo miles and 7 Long Slow Distance miles in addition to your CF this week.


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

UPCOMING IMPORTANT DATES AND EVENTS

IMG_4437

The Next Bring-a-Friend WOD is NOVEMBER 27th!

Saturday, October 6th – Coach NIC’s WOD
8:00am Open Gym & Yoga
9:00am Coach NIC’s Team WOD

Saturday, October 13th – Coach JAIDA’s and PHIL’S BRING-A-FRIEND WOD
8:00am Open Gym & Yoga
9:00am Coach JAIDA’s Team WOD

Saturday, October 20th – BARBELLS FOR BOOBS 
7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

Saturday, October 27th – Coach PAUL’S Halloween Team WOD

COME DRESSED! THERE MAY BE PRIZES FOR BEST COSTUME!!

image1.jpeg
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Legends Program intro! Bring an “older” friend or your parents or grandparents! We’ll open the gym up to those interested in joining the Legends Program. CrossFit specifically tailored for those 60+ who want a more customized program toward the needs of an older population – focus on mobility, bone density, strength, functional movements and sensitivity toward the mobility and arthritis we see in the major joints.

Split Jerk and 3Rounds for Reps

Wednesday, October 17th, 2018

Wednesday, OCTOBER 17th, 2018

Note! Saturday’s schedule:

Saturday, October 20th – BARBELLS FOR BOOBS 

7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences (Open Gym ends – for everyone – sorry)
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

IMG_5375.JPG

WOD
SKILL/SWOD

SPLIT JERK:
5 x 3

METCON

3 Rounds for Reps:
Row (Cal)
Burpee
DB Sn (alt) 50/35
DU
-Bike (Cal)
-Rest

45 Sec on/15 sec off at each station


RX+
SKILL/STRENGTH

Handstand Walk Practice – Spend 15:00 in practice.

Split Jerk
3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93/96*)
*93% or 96% based on feel


METCON

“High Roller”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)
Body Armor
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press


NEWS & UPDATES

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.

Screen Shot 2018-05-28 at 6.12.08 PM

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”.

Screen Shot 2018-05-28 at 6.16.22 PM

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!

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 we focus on the wrists! From poor desk ergonomics at work to catching cleans and snatches, our wrists get hammered and often neglected. This incredibly complex joint needs some love, watch the video and give your wrists what they deserve.

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

 

yesterday's results

Balls to the Walls with our Pullups

Tuesday, October 16th, 2018

TUESDAY, October 16th, 2018IMG_5465.JPG

WOD
SKILL/SWOD

Not For Time:
10!
Thrusters
*After each set of Thrusters complete 1-3 rope climbs (Legless if possible.)

**Choose your load on Thrusters (135/95, 115/75, 95/65)

METCON

For Time:
50x Wallballs 20/14
50x Pull-ups
35x Wallballs
35x Pullups
20x Wallballs
20x Pullups

15 Min Cap (SUPER TIGHT)


RX+
SKILL/STRENGTH

Power Clean : Build to Heavy 5-Rep Touch and Go


METCON

“Guard Rail”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Row Conditioning
12 Minute Row
Minute 1: 2k Pace +20 Seconds
Minute 2: 2k Pace +10 Seconds
Minute 3: 2k Pace +20 Seconds
Minute 4: 2k Pace +8 Seconds
Minute 5: 2k Pace +20 Seconds
Minute 6: 2k Pace +6 Seconds
Minute 7: 2k Pace +20 Seconds
Minute 8: 2k Pace +4 Seconds
Minute 9: 2k Pace +20 Seconds
Minute 10: 2k Pace +2 Seconds
Minute 11: 2k Pace +20 Seconds
Minute 12: 2k Pace

 


ENDURANCE

You are accomplishing 6 Tempo miles and 7 Long Slow Distance miles in addition to your CF this week.


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.

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!

IMG_5321

5 x 800m SPRINT

Monday, October 15th, 2018

MONDAY, October 15th, 2018

Coach Sam here – I used to be A LOT better at this…

Many of our Rebels were out messing around this weekend, gettin’ hitched, competing in the community and hangin’ in the woods!

Graham got married this weekend! Best wishes to him and Stephanie!

IMG_0814

Coach Terry competed in the Central Florida Throwdown – a two-day comp in Lakeland. At the time I write this he’s scoring 7th of 17 in the Men’s 40+ category.  Congrats Terry!

IMG_0812

OBG, Mallori, and Tracy (aka #9) ran the Pretty in Pink 5k/10k at Del Oro Park in Clearwater Saturday!

IMG_0811Tracy took 1st in her age group!

IMG_0810

Coach Moana, Sydney, Matt M, Coach Moo, Dan, and a few other friends were camping all weekend! Not a competition or a race, but I love it when our peeps hang out all weekend together! #family (Thanks Moana for the shots!)

IMG_0813

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Tuesday
Today we work on higher repetition thrusters at a higher load, descending, and “tired pulling” drills (e.g. pullingwork when you’re not fresh).  After, work capacity with high repetition wall balls and pulling.

Not For Time:
10!
Thrusters
*After each set of Thrusters complete 1-3 rope climbs (Legless if possible.)

**Choose your load on Thrusters (135/95, 115/75, 95/65)

For Time:
50x Wallballs 20/14
50x Pullups
35x Wallballs
35x Pullups
20x Wallballs
20x Pullups

Wednesday
Not a typical crushing Wednesday – you’re able to hit this at full tilt or curb your intensity based on how you feel from Monday/Tuesday.

SPLIT JERK:
5 x 3

3 Rounds for Reps:
-Row (Cal)
-Burpee
-DB Sn (alt) 50/35
-DU
-Bike (Cal)
-Rest

45 Sec on/15 sec off at each station

Thursday
Rest, work skills, or if you missed a day – hit Grunt Work.

“Grunt Work”
3-4 Rounds:
50m Heavy Sled Push
14x Alternating Pistols
5x Depth Jumps (box jump starting on 12-16″ and bounding off that box and onto a higher box)
10x Butterfly Pullups
5x Squat Clean @ 75% 1RM

Friday
More strength work today – and then a heavy barbell metcon. Challenge yourself on the OHS today – generous cap.

Push Press
Establish a 1RM
*From the rack

3RFT:
21x DL 185/135
7x OHS 185/135

*Same bar for both movements. No rack needed.

 

WOD..don’t skip running days!
METCON

For Time:
5 x 800m Run
Rest 3min after each

 


RX+
SKILL/STRENGTH

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96)
Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72)
Back Squat
3 Sets of 9 (76-80-84)


METCON

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees


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
UPCOMING IMPORTANT DATES AND EVENTS

IMG_4437

The Next Bring-a-Friend WOD is NOVEMBER 27th!

Saturday, October 20th – BARBELLS FOR BOOBS 
7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

Saturday, October 27th – Coach PAUL’S Halloween Team WOD

COME DRESSED! THERE MAY BE PRIZES FOR BEST COSTUME!!

image1.jpeg
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Legends Program intro! Bring an “older” friend or your parents or grandparents! We’ll open the gym up to those interested in joining the Legends Program. CrossFit specifically tailored for those 60+ who want a more customized program toward the needs of an older population – focus on mobility, bone density, strength, functional movements and sensitivity toward the mobility and arthritis we see in the major joints.

 

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.

Rest Day!

Sunday, October 14th, 2018

SUNDAY, OCTOBER 14, 2018

Happy Birthday JayMo!

 

IMG_9100.JPG

WOD

Nope, today’s a rest day!

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday
Running is a fundamental movement – humans have run since early times. Running is a full body movement: core is engaged, arms are active and legs drive the power and speed through the posterior chain. Work on your running posture today – relaxed but powerful.  This is a longer run – 3-4 minutes for most. Almost 1:1 / 1:0.75 recovery.

For Time:
5 x 800m Run
Rest 3min after each

Tuesday
Today we work on higher repetition thrusters at a higher load, descending, and “tired pulling” drills.  After, work capacity with high repetition wall balls and pulling.

Not For Time:
10!
Thrusters
*After each set of Thrusters complete 1-3 rope climbs (Legless if possible.)

**Choose your load on Thrusters (135/95, 115/75, 95/65)

For Time:
50x Wallballs 20/14
50x Pullups
35x Wallballs
35x Pullups
20x Wallballs
20x Pullups

 

Wednesday
Not a typical crushing Wednesday – you’re able to hit this at full tilt or curb your intensity based on how you feel from Monday/Tuesday.

SPLIT JERK:
5 x 3

3 Rounds for Reps:
-Row (Cal)
-Burpee
-DB Sn (alt) 50/35
-DU
-Bike (Cal)
-Rest

45 Sec on/15 sec off at each station

Thursday
Rest, work skills, or if you missed a day – hit Grunt Work.

“Grunt Work”
3-4 Rounds:
50m Heavy Sled Push
14x Alternating Pistols
5x Depth Jumps (box jump starting on 12-16″ and bounding off that box and onto a higher box)
10x Butterfly Pullups
5x Squat Clean @ 75% 1RM

Friday
More strength work today – and then a heavy barbell metcon. Challenge yourself on the OHS today – generous cap.

Push Press
Establish a 1RM
*From the rack

3RFT:
21x DL 185/135
7x OHS 185/135

*Same bar for both movements. No rack needed.


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.

Bring-A-Friend!

Saturday, October 13th, 2018

SATURDAY, OCTOBER 13, 2018

IMG_9376.JPG

8am Open gym & Yoga
9am
Coach Jaida’s & Phil’s Bring-A-Friend Team WOD


NEWS & UPDATES

BARBELLS FOR BOOBS IS BACK!

Barbells-for-Boobs-Logo

SAVE THE DATE: 
SATURDAY, OCTOBER 20th 

Grab a partner and stay tuned for details! We’ll have a heat schedule and crazy fun WOD!

Coach Sam here. I’m leading this October event and as always, want you guys to take something from it other than “just a good WOD”.

Breast Cancer does not discriminate. We all know someone who has had it, is fighting it or has lost their fight from it. Maybe it’s how many people Ed and I meet over the years through CrossFit that we easily know many in each of these categories. What we also know is that the best way to beat Breast Cancer is through prevention and early detection. We’ve never really focused on the “cure” Breast Cancer cause as much as we do the prevention and screening. This is not to say that you can do everything in your power to prevent it…and still come up with the short straw. But a healthy lifestyle like that we promote at Rebels AND early screening gives you a much better chance at beating it if you do draw the short straw.

Structure of the event is still in the works but we do know you’ll be in teams of two.
You will want to WEAR PINK!

We will be fundraising for Barbells for Boobs, which raises money for screening mammograms for low income patients.
More details on that to come as well.

yesterday's results

Rest Faster

Friday, October 12th, 2018

FRIDAY, OCTOBER 12, 2018

Happy Birthday House!

 

IMG_8579.JPG

WOD
SWOD

15 minutes to work to a heavy load on the following complex
Sn Pull + PSn + OHS

METCON

Rest Faster (Short Version)
3RFT
50x DU
150m Sprint
15x Burpee
50x DU
Rest 2min each round

 


RX+
SKILL/STRENGTH

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (84-86-88%)
Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%


METCON

“Twist and Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders


STRENGTH BIAS
SWOD

1RM OHS

1RM Clean

ACCESSORY

2xME UB Dips
3mins rest between rounds

 


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course.

 


NEWS & UPDATES

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 we focus on the wrists! From poor desk ergonomics at work to catching cleans and snatches, our wrists get hammered and often neglected. This incredibly complex joint needs some love, watch the video and give your wrists what they deserve.

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

yesterday's results

Open Gym, Grunt Work or Deficiency Training

Thursday, October 11th, 2018

THURSDAY, OCTOBER 11, 2018

Happy Birthday Tiff Dev.!

IMG_9035.JPG

 

WOD

OPEN GYM, OR
SWOD

Option 1: Grunt Work: for 30 minutes AMRAP:
100M farmer carry 70/55
20 foot handstand walk
5x BJ 30/24

or…

Option 2:
30 min circuit training (you pick movements – let coaches help!)
1st: choose a movement you suck at
2nd: choose a foundational skill element (beat swing, clean pulls, gob sq)
3rd: choose a movement you’re good at
4th: choose a core movement (abs, low back, hollow, arch…)

 

 


RX+

Rest Day!

 


LEGENDS
METCON

45min AMRAP:
1000m Row
100m Walk
1min Rest

 


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course

 


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.

yesterday's results

Row +Cindy + D.T.

Wednesday, October 10th, 2018

WEDNESDAY, OCTOBER 10, 2018

Happy Birthday Makenzie H.!

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WOD
METCON

This will be a challenge. We will schedule in a :15 transition time between minutes to accommodate those who are …ahem…”slow to get off the rower” – LOL!  The goal: 11 rounds for completion. For this WOD, if you are unable to complete a round, you will rest the following round and pick up on the round after that. If you’re missing completion by a mile…we’ll help you scale mid-WOD but as you know…we frown on that. This is 30 minutes of solid  work without a scheduled break.  Credit: Icon Athlete.

33*+ min EMOM
Min 1: 12/9 cal row
Min 2: 1 Rd Cindy
Min 3: 1 Rd DT 115/75
*:15 transition from min to min

1 Rd Cindy: 5x pull up, 10x push up, 15x squat
1 Rd DT: 12x DL, 9x HPC, 6x PJ

 


RX+
STRENGTH

Jerks 
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

METCON

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

ACCESSORY

Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between



STRENGTH BIAS
SWOD

1RM FS

1RM PJ

ACCESSORY

2xME UB Pull-ups
rest 3min between attempts


NEWS & UPDATES

UPCOMING IMPORTANT DATES AND EVENTS

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The Next Bring-a-Friend WOD is….OCTOBER 13th!

Saturday, October 6th – Coach NIC’s WOD
8:00am Open Gym & Yoga
9:00am Coach NIC’s Team WOD

Saturday, October 13th – Coach JAIDA’s and PHIL’S BRING-A-FRIEND WOD
8:00am Open Gym & Yoga
9:00am Coach JAIDA’s Team WOD

Saturday, October 20th – BARBELLS FOR BOOBS 
7:00am  Open Gym (no yoga)
8:00am Barbells for Boobs “Stuff” commences
8:30am Dr. Jason Wilson will speak
9:00am Coach Sam, Ed, Jaida and Nic’s  Barbells For Boobs Team WOD

Saturday, October 27th – Coach PAUL’S Team WOD
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:30am Legends Program intro! Bring an “older” friend or your parents or grandparents! We’ll open the gym up to those interested in joining the Legends Program. CrossFit specifically tailored for those 60+ who want a more customized program toward the needs of an older population – focus on mobility, bone density, strength, functional movements and sensitivity toward the mobility and arthritis we see in the major joints.

yesterday's results

Back Squats are the Key to a Happy Life

Tuesday, October 9th, 2018

TUESDAY, OCTOBER 9, 2018

Happy Birthday Kat McM.!

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WOD
SWOD

LBBS*
Work to a heavy set of 8
 (*Looong-ass video but thorough explanation of the low bar squat we’ll do today)

METCON

2RFT
30x BS 135/95
30x Bar-Facing Burpee

Cap = 20min


RX+

METCON/CONDITIONING

Ring Muscle-Ups
AMRAP 5:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….
Continue to Climb by 1 Ring Muscle-up

“Inside Out” 
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Wreck Bag Run (50/35)
21 Burpee Box Jump Overs (24/20)

Midline Conditioning
For Time:
100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course


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

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

 The Fine Print:

  • Full month subscriptions only. BTWB cannot be prorated.
  • Changes to subscriptions require a 2 business day courtesy notice for credit card changes; email tess@crossfitrebels.com with any changes.ASK A COACH HOW TO GET STARTED TODAY!