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Workout of the Day

“HELEN”

Friday, April 28th, 2017

FRIDAY, MARCH 28th 2017

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We are 33 days out from Memorial Day Murph 2017!  Are you ready?

WOD
SKILL

Re-test ME UB Pull ups
Re-test ME UB Pushups

…adequate rest

METCON

“Helen”
3RFT:
400M Run 
21x KB Swing 55/35
12x Pull ups or (Pull ups)
Comp to 3/16/16
Cap: 20 min
Skill Level 1 cap: 13:00

 

 

STRENGTH BIAS

DL

X3@70%
X3@80%
X3@90%
XME@80%
3×10@70%

5 sets of 5 x each leg, NOT ALTERNATING Single Leg Off the Box Squat (not a pistol)
Establish the movement then increase weight each set. Left/Right loads may differ so default to lower load you can do on both legs.
Use 24-30” box, nonworking leg off SIDE of box.
Progression: try with nonworking leg behind box pulling into box.

Superset each set of squats with 10x GHD situps. Work diligently between these two movements for 5 rds.

ACCESSORY WORK:

15x wall walks, same as 4/21

10x ea side TGU moderate load so you can keep moving.

5 rounds 10x Big Beat Swings, focusing on  back/hollow side of swing with straight arms and closing that shoulder angle (using lats). Progression: stand on band. Further progression: banded straight arm pull downs.

METCON

60x WB 20/14 unbroken. Every time you break, 5x burpees.


RX+
SKILL/STRENGTH

  1. Snatch
    60%/3
    65%/3
    70%/3
    75%/3
    80%/2
    (85%/1)3
  2. Clean & Jerk
    60%/2+1
    70%/2+1
    75%/2+1
    80%/2
    (85%/1)3
  3. Front Squat 
    (80%/5)5


METCON

 

4. Conditioning
21-15-9:
Jerks (135/95)
C2B Pull-ups

 

 


NEWS & UPDATES

UPCOMING LOCAL CROSSFIT COMPETITIONS 

Here’s where to find information on local competitions coming up! If you come in and look to the right of the white board you will find a new section titled “COMP/SPORTS” as seen here 🙂

WOD Wars 2
April 15
Dunedin Rec
Team of 2
 
Dirty South Games
May 6-7, 2017
Winterhaven
Team and individual
 
GRID 6 Tampa
May 20th, 2017
Teams of 6 co-ed.
@Valor Fitness, 10351 72nd St N, Seminole
3 divisions: AAA (beginner), AA (intermediate), A(Rx)
Standards – https://thefgl.com/grid6-standards/
Info:  https://thefgl.com/
 
FNThunderdome 
June/3-4
Ft. Myers
Team and individual
 

THE BACON BEATDOWN 201
When:  June 24th-26th
Where: Daytona Beach Ocean Center
What: 3 day CrossFit Competition.
Cost: $100-$140/TEAM
Divisions (Teams of three and Individual): Beginner, Intermediate/Masters, Elite, Little Piglets – Kids ages 8-10, Piglets – Kids ages 11-13, Teens – 14-16
More Info: http://thebaconbeatdown.com/
Register: https://www.boxtribetracker.com/1908/reg/

Freedom Games
July/1
Riverview
Team same/coed
 
Tampa Bay Area Classic 4
September 2nd
Tampa Convention Center
Individual
*The #TBAC4 is a USA Weightlifting sanctioned competition.
Registration coming soon: http://www.keeppulling.com/tampa-bay-area-classic/
Central Florida Throwdown 5
September/16-17
Lakeland
Team and individual

CHECK THEM OUT!

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“I WANT ABS-OLUTELY ALL OF THE DONUTS”

Thursday, April 27th, 2017

THURSDAY, APRIL 27th 2017

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WOD
SKILL/SWOD

CORE WORK
5RDS: 
10 x hollow rock with PVC
10 x arch rock with PVC positioned overhead
60″ front plank or piller to press up
50′ walrus walk on furnish discs

METCON

OR…

5RFT:
400 m run
21 x DL 185/135

 

 

 

STRENGTH BIAS: OPEN GYM, MAKE UP, CORE WORK (ABOVE) OR

METCON OPTION (NO DL’S)

NANCY
5RFT:
400 m run
15 x OHS 95/65

 


RX+
REST DAY


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

IMG_3572THANK YOU TO COACH NICK FOR HIS ARTISTIC CONTRIBUTION TO THE BOX!

Who knew? Well, we kind of knew, but not to this level!

Coach Nick took on the project of renovating the CF Kids west wall at the box. Formerly gray with some red/white/blue motivational works, Coach Nick and Coach “Nic” (female Coach Nic 🙂 decided it was time for a change!

The outcome is awesome! It usually takes us a while to get things done around here but Nick went at it and before we knew it, it was complete.  We love the edgey feel and colorful spin.

Thank you Coach Nick (and to Tay for giving us his time!) for this upgrade to the CF Kids area – and to the box!

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WELCOME TO OUR TWO NEWEST COACHES!

Effective April 1st, Tim Ritter is now officially on the coaching floor! (Blue shirts due in any time! 🙂  Please welcome him to our team. His enthusiasm and believe in CrossFit go without saying. He’s developed into a technically sound coach with a passion for the post and making people better at it. We’re lucky to have him with us!

Effective June 1st, Trish Walker will be officially coaching our Legends program with the Legends Team: Ed, Sam, Paul, and Phil.  This is a tough program to grow coaches for due to the higher level of orthopedic, neurologic and metabolic issues we deal with, not to mention at an average age of late 70’s and early 80’s, our Legends Athletes need to be able to relate to and respect who’s coaching them. In this case, a little time on earth helps 😉  Not saying Trish is old – heaven’s no! But she’s a “mature athlete” with good abilities, continuing to gain strength and skill, which is a quality that will be relatable to our super-masters athletes. We’re blessed to continue to have this family as such a huge part of our community!

CONGRATULATIONS TO JANICE PIRO

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Janice is moving on to the Online Qualifier after finished 147th in the world in her age group. The Masters’ Qualifier takes place between Thursday, April 20 and Monday, April 24th. She will have 4 days to complete the four Qualifier workouts and post her score. For more information, you can read about the online qualifier HERE. 

WES

Wednesday, April 26th, 2017

WEDNESDAY, APRIL 26 2017

WOD

METCON

“WES”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20
3 cleans, 185/135
Then, run 800 meters with a 25-lb. plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

NOTE: No, we are not Hero-ing you to death, but with the announcement of this wod, Dave Castro issued a challenge.  How fast are you? Top time would win an Assult Bike.  So let’s see… Dave’s time was 44 mins.

 

STRENGTH BIAS

STRENGTH

HPC
3×2@65% (=65% of 90% of 1RM PC)
2×2@70%
1×2@80%

PR
x3@70%
x3@80%
x3@90% (tough! ok x2)
xME@60%
3×10@65% (OK to PP if you can’t get to 10x)


ACCESSORY WORK

3rds NFT
Pull-ups: 70% of your max from 4/17, done the same way
Rest 1min
Chin-ups: 70% of your max from 4/17, done the same way
rest briefly
8-10x dips as hard as possible (RX = ring w/2sec pause at deep dark bottom of dip)

2×10 V-ups or Tuck-up, then extend knees (grab calves with hands) adn lower slowly (so up in a tuck, down in a V)

METCON

50x Russin Twist w/feet off floor UB
KB weight: 25/18/15


RX+
SKILL/STRENGTH

  1. Power Clean + Front Squat
    Work to a heavy single for the day
  2. Clean Pull
    (90%/5)3
    (95%/5)2
  3. Back Squat
    (85%/3)5


METCON
4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95)

***Three bars, ask coach where to set up.


 

 


NEWS & UPDATES

DID YOU KNOW YOU CAN TRAIN FOR FREE?
OR AT HALF YOUR NORMAL MEMBERSHIP RATE? 

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CFR has always had a referral policy in place. If you refer someone to us and they join, you receive a 50% credit on your monthly dues the following month. It’s the ONLY way we market, other than the Test Drive which is an hour of donated time introducing potential Rebels to CrossFit.  CrossFit is so hard to describe – hard to put into ads, and hard to explain because there are so many facets: strength, metabolic conditioning, skills, community….SO HARD!

BRING A FRIEND WOD!  

Why? Well, it’s the only way we market our business. Years (like YEARS!) ago we attended a CrossFit Affiliate Meeting where Coach Glassman spoke. Smart man! Like….well…CrossFit is where it is because of him and his vision.  While he focused on a myriad of things, one of his focuses was growing the affiliate businesses using word of mouth and internal referrals – specifically because CrossFit is SO HARD TO DESCRIBE! It’s Olympic Lifting. And Power Lifting. And Gymnastics. And some single-style cardio.  Includes old-style conditioning…but with new-style formats.  Tell someone that and you’ll get the deer in the headlights/not interested stare.  But if a friend brags about it – calling it fun, interesting, effective and challenging, then it’s more likely that friend might be interested in trying CrossFit or joining it.  We prefer to use this strategy versus short selling our box, our coaches and our community with deep discounts or Groupons that only serve to lessen the quality of the onramp and “sticker-shock” the athlete once their first full month comes into play. We invest a lot in our coaches, our box, and want to pass that quality on to our community and friends!

BRING A FRIEND WOD

The next one is: SATURDAY,  MAY 20th
Save the date! Bring your friends!

REMINDER ABOUT ARRIVAL TIME
Please remember that within our Box Rules, we state “please don’t arrive more than 15 minutes prior to your class”. This is for several reasons:

  1. For the 6am, 11am and 4pm classes, that’s what time we open the doors.
  2. We want (the coaches want) to be committed to the class at hand until top of the hour. Arriving super early for class can be a distraction to the coaches.
  3. The class “in play” has run of the gym for that hour. When you arrive too early, step INTO their WOD, walk OVER their bars, get in their way of the pull up bar because you need to mobilize….sorry, just not cool.
  4. Frankly, if you arrive 15 minute prior to class, considering that warm up time is included in our class hour, you have PLENTY of time to warm up and get your mobility in. This question has arose recently. For those of you who show up 15 minutes early to complete the warm up, and then at top of the hour are asking a coach what to do, they’ll instruct you to DO IT AGAIN. You have time from the top of the hour to when we pull you together at the whiteboard to get the warm up done (if you’re not dawdling).  If you come early, it’s to mobilize or because your body needs a little more warm up time – NOT TO START THE POSTED WARM UP EARLY.
    • If you need more time to mobilize than quarter till the top of the hour PLUS time until the call to the whiteboard, then park your car, and run the street versus wasting time on the rower to get your core body temperature up. All of the coaches know this and have been instructed to address it, versus continue to let some of you slip in earlier and earlier.
    • Also, if you do arrive 15mins early, please do not pull a coach off the floor to ask them about the WOD or the warm up. Rember, the warm up STARTS at the top of your hour.

We recently watched and athlete in the middle of his/her barbell set, stand and watch an early arriving athlete walk OVER his bar.  Yea…we were pissed, and so was the athlete.  Stop it!

 

Should be FAST!

Tuesday, April 25th, 2017

TUESDAY, APRIL 25 2017

Happy Birthday Ruppel!

 

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WOD
SWOD

7+ Rds, climbing to a heavy set:
HSn + OHS w/pause + SB w/pause

METCON

For Time:
100x DU
50x Push-up
40x T2B
30x Burpee
20x HSPU
100m Sprint

 


RX+

METCON


  1. Conditioning 
    AMRAP 4:
    30 Power Snatches (95/65)
    30 OHS (95/65)
    Max bar-facing burpees in remaining time
    Rest 4:00
    AMRAP 4:
    20 Power Snatches (115/85)
    20 OHS (115/85)
    Max bar-facing burpees in remaining time
    Rest 4:00
    AMRAP 4:
    10 Power Snatches (135/95)
    10 OHS (135/95)
    Max bar-facing burpees in remaining time
  2. Stamina Conditioning
    EMOMx20:
    Odd: 15 Calorie Row
    Even: 10 Kipping HSPU

 


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

HAVE YOU VISITED THE PALE STORE LATELY?

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Just a reminder to those of you who partake (or have yet to partake) in the “Paleo Store” (the chain link fence at the box with buckets that we sell Paleo goodies)…it’s there for your hungry bodies!

The buckets are color coded!
Green/yellow: Steve’s Paleo snacks and Nicks Sticks.
White: Progenex.
Orange: Merchandise.

Steve’s Paleo snacks are awesome! Apples, Mangoes (price went up a little 🙁 ) and some new Paleo Krunch Bars are in stock. No – they’re not peanut butter…we wish! Jury’s still out on that flavor.    We try to stay really clean in our sales – things we believe in or would eat as a healthy way of life.  

Progenex has been the choice of many of our coaches and athletes for years.
More Muscle is a great daily/building protein powder.
Recovery is a nice post workout “pop”. 
Cocoon
 is the nighttime casein protein, good for a longer lasting protein than simply whey, and has some elements to it that can help put you to sleep faster and keep you there.
Flavors of More Muscle and Recovery include the newer and most popular Peanut Butter Smash and Cookies and Cream!  We also carry chocolate, strawberry, cookies and cream and vanilla.  New single serving Recovery is also in stock.   Flavors go fast, and we try to replenish as soon as we’re out.  

Pricing at the box is actually slightly less than you can get it online.

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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

Crossfit Total

Monday, April 24th, 2017

MONDAY, APRIL 24 2017

Happy Birthday Rebecca Y, Shannon M. and Oscar!!

 

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WOD
SWOD

CROSSFIT TOTAL

BS 1-1-1
PR 1-1-1
DL 1-1-1

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

ABOUT “TOTALS”

This is the same bit of knowledge we always post for the CFT – so some of you may have seen this before:

  • Knowing that you only have 3 (yes three!) attempts per movement, choose your loads wisely. This is NOT 15 minutes to work up to a 1RM. Treat it like a competition. You get three attempts.
  • You might want to open with a previous PR or the heaviest weight that you KNOW you can lift in your first set. This is a security measure in case your next 2 don’t happen. For the second and third attempts, go for it.
  • Be on time. Warm up starts at top of the hour and you’re on the racks at H:10. This is a day that if you need some extra time to warm up, get here! If you are late, you’ll warm up with the posted warm up and then warm up outside a rack…depending on the time, you may have to wait and start with Press. We don’t delay a rack so you can catch up and you need a rack for this WOD.
  • And remember, there is a set up for each lift, and it’s a static set up with constant tension, especially on the DL. This isn’t a place to be bouncing around and break-dancing on the bar right before you start! Your back should be set (shoulder blades depressed and retracted), your core tight, your chest up and full of air, weight in your heels, get tension & push through your heels while pull the chest up!
  • We will at least double up on racks, if not triple up, based on ability.
  • Those new to CF Total will be set up with a specific coach or coaches to help coach you through either a strength set or 1RM. This will be coaches call based on the consistency and proficiency you’ve shown w/ the lifts as well as how long you’ve been li
    fting.
  • This is an important WOD to have you in a position where you can be coached. Small classes will stay on one set of racks. Larger classes will split out newbies who this may be their first CFT and group you together on one set of racks so that you can more attention from the coaches.

 

STRENGTH BIAS

STRENGTH

FS
x3@70% (=70% of 90% of 1RM)
x3@80%
x3@90%
xME@80%
3×10@70%

HPSn
3×2@65% (=65% of 90% of 1RM PSn)
2×2@70%
1×2@80%

Do not drop bar, bring back to hang position for 2nd rep.


ACCESSORY WORK

RX: 50x push-ups, slow and controlled – push-up, walk hands up/over 2×45# stacked plates, back down to deck, push-up, walk hands back up/o0ver plates, back down to deck, push-up, etc. Each push-up is 1 rep.

Progression: Use Kid bar or box elevated push-up for 50x  – with every break you have to take, 50′ bear crawl, sprint back to box/bar and continue.

Further progression: lower reps to 35x.

3rds NFT
10x arch rock w/PVC in OHS/Sn position
10x hollow rocks w/PVC in OHS/Sn position

METCON

For Time:
500m row

 


*NOTE! This is most likely a 2 session day! Consider that upon arrival. Use your time wisely!
RX+
STRENGTH

Power Snatch + OHS
Work to a heavy single for the day

Snatch Pull
(90%/5)3
(95%/5)2

Back Squat
(80%/5)5

METCON

Conditioning
2 RFT:
400m Run
26 Hand Rel. Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20)

Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB


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

AS PROMISED: LINKS TO REGISTER FOR JUMP N ROPE SEMINARS IN MAY:

Friday, May 12, 7:30pm – 9:30pm: https://www.regonline.com/builder/site/?eventid=1977204

Saturday, May 13, 10:30am – 12:30pm : https://www.regonline.com/builder/site/?eventid=1977222

Double Under Seminar Rebels 2017 pdf

SATURDAY, APRIL 29nd
OPEN GYM & COACH PHIL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PHIL’S Team WOD

SATURDAY, MAY 6
OPEN GYM & COACH NIC’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH NIC’S Team WOD – Bring a friend!

FRIDAY, MAY 12
JUMP’N’ROPE
7:30pm – 9:30pm – JUMP N ROPE DOUBLE UNDER SEMINAR! MUST PRE-REGISTER.  https://www.regonline.com/builder/site/?eventid=1977204

SATURDAY, MAY 13
OPEN GYM & COACH JAIDA’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH JAIDA’S Team WOD
10:30am-12:30pm – JUMP N ROPE DOUBLE UNDER SEMINAR! MUST PRE-REGISTER.   https://www.regonline.com/builder/site/?eventid=1977222

SATURDAY, MAY 20
OPEN GYM & COACH PHIL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PHIL’S Team WOD

SATURDAY, MAY 27
OPEN GYM & COACH PAUL’S TEAM
8:00am – Open Gym & YOGA 
9:00am – COACH PAUL’S Team WOD

MONDAY, MAY 29
MEMORIAL DAY MURPH
6:00am – 10:00am – ONE HOUR HEATS OF “MURPH”, LAST HEAT AT 9AM. 

Hello to all Rebels!

Most of you already know that Coach Nicole is going to take a short sabbatical effective Month to help care for her grandfather who recently suffered a stroke. She is so grateful she has the support of us and you all behind her to allow her to do this while having the piece of mind “her kids” are going to be well trained and managed in their classes. Nicole is also pretty shy and doesn’t like to have the attention directed at her. HOWEVER, her departure, although temporary, cannot occur without a farewell, good luck, be safe…whatever we need to call it 🙂 But instead of “farewell”, we’re entitling this coming Monday, 4/24, “Safe Journeys” Day! Coach Christina, Coach Jaida, Sam, Ed and the rest of the coaches will also be alerted to Monday’s Safe Journeys theme and hopefully as many as can will come by and bid her just that: a super safe journey. We’re asking the CF Kids to bring in a simple handwritten card (written on construction paper is completely fine!) wishing Coach Nic a safe journey and a speedy return. We thought they could be things she can read while she’s up there – she’ll need something to keep her occupied during her down time 🙂 Also, we have a construction paper pad here for you all (ADULTS) to write on so don’t be afraid to jot down your thoughts. She would really appreciate it and could use it. We’re going to ask the coaches to do the same- if we can figure out how to do it w/out her knowing! Thanks for your trust in Nicole, Jaida and CrossFit Rebels for the care of your kiddos. And thank you for your help in giving Coach Nic a great sendoff!

 

REST!

Sunday, April 23rd, 2017

SUNDAY, APRIL 22, 2017

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What we think when we finish a WOD is a very personal time of introspection. “I didn’t die”, “I could have done better”, “I had more in me”…most of the time it’s self-critical. Use this time to positively affect your future performance; give yourself positive goals for next time, not negative feedback for this time.

REST DAY

Hello to all Rebels!

Most of you already know that Coach Nicole is going to take a short sabbatical effective Month to help care for her grandfather who recently suffered a stroke. She is so grateful she has the support of us and you all behind her to allow her to do this while having the piece of mind “her kids” are going to be well trained and managed in their classes. Nicole is also pretty shy and doesn’t like to have the attention directed at her. HOWEVER, her departure, although temporary, cannot occur without a farewell, good luck, be safe…whatever we need to call it 🙂 But instead of “farewell”, we’re entitling this coming Monday, 4/24, “Safe Journeys” Day! Coach Christina, Coach Jaida, Sam, Ed and the rest of the coaches will also be alerted to Monday’s Safe Journeys theme and hopefully as many as can will come by and bid her just that: a super safe journey. We’re asking the CF Kids to bring in a simple handwritten card (written on construction paper is completely fine!) wishing Coach Nic a safe journey and a speedy return. We thought they could be things she can read while she’s up there – she’ll need something to keep her occupied during her down time 🙂 Also, we have a construction paper pad here for you all (ADULTS) to write on so don’t be afraid to jot down your thoughts. She would really appreciate it and could use it. We’re going to ask the coaches to do the same- if we can figure out how to do it w/out her knowing! Thanks for your trust in Nicole, Jaida and CrossFit Rebels for the care of your kiddos. And thank you for your help in giving Coach Nic a great sendoff!

 

 


NEWS & UPDATES

ATTENTION!   Starting in the middle of April (around the 21st) Hercules Road will be closed where the train tracks are just south of Calumet. You will need to use Keene to Sunset Point and double back around, or Belcher to Sunnydale. EPSON MFP image

 

Team Wod

Saturday, April 22nd, 2017

SATURDAY, APRIL 22 2017

Happy Birthday Erin A. and Steve L.!

 

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SATURDAY OPEN GYM & TEAMWOD

8am Open Gym  or Yoga – work those weaknesses!!
9am Coach Paul’s Team WOD

Hello to all Rebels!

Most of you already know that Coach Nicole is going to take a short sabbatical effective Month to help care for her grandfather who recently suffered a stroke. She is so grateful she has the support of us and you all behind her to allow her to do this while having the piece of mind “her kids” are going to be well trained and managed in their classes. Nicole is also pretty shy and doesn’t like to have the attention directed at her. HOWEVER, her departure, although temporary, cannot occur without a farewell, good luck, be safe…whatever we need to call it 🙂 But instead of “farewell”, we’re entitling this coming Monday, 4/24, “Safe Journeys” Day! Coach Christina, Coach Jaida, Sam, Ed and the rest of the coaches will also be alerted to Monday’s Safe Journeys theme and hopefully as many as can will come by and bid her just that: a super safe journey. We’re asking the CF Kids to bring in a simple handwritten card (written on construction paper is completely fine!) wishing Coach Nic a safe journey and a speedy return. We thought they could be things she can read while she’s up there – she’ll need something to keep her occupied during her down time 🙂 Also, we have a construction paper pad here for you all (ADULTS) to write on so don’t be afraid to jot down your thoughts. She would really appreciate it and could use it. We’re going to ask the coaches to do the same- if we can figure out how to do it w/out her knowing! Thanks for your trust in Nicole, Jaida and CrossFit Rebels for the care of your kiddos. And thank you for your help in giving Coach Nic a great sendoff!

Friday’s leaderboard!

 

 


NEWS & UPDATES

“REBEL RUNNERS”

Yea, it’s really “a thing”. We believe it was started by Coach  Moana and “The Davii” (Justin and Steph).  Every Sunday at 8am they meet at The Safety Harbor Spa and run, jog or walk for about 30 mins to an hour. Everyone has their pace and goals. You don’t even have to run at all!  It’s part Sunday recovery run part camaraderie with fellow Rebels . After the run, they typically find a breakfast place.

If you’re interested, find them on FB: Rebel Runners.  They always post where they’re meeting and what time – but it’s typically always the same.  Check them out!

UPCOMING LOCAL CROSSFIT COMPETITIONS 

Dirty South Games
May 6-7, 2017
Winterhaven
Team and individual
 
GRID 6 Tampa
May 20th, 2017
Teams of 6 co-ed.
@Valor Fitness, 10351 72nd St N, Seminole
3 divisions: AAA (beginner), AA (intermediate), A(Rx)
Standards – https://thefgl.com/grid6-standards/
Info:  https://thefgl.com/
 
FNThunderdome 
June/3-4
Ft. Myers
Team and individual
 

THE BACON BEATDOWN 201
When:  June 24th-26th
Where: Daytona Beach Ocean Center
What: 3 day CrossFit Competition.
Cost: $100-$140/TEAM
Divisions (Teams of three and Individual): Beginner, Intermediate/Masters, Elite, Little Piglets – Kids ages 8-10, Piglets – Kids ages 11-13, Teens – 14-16
More Info: http://thebaconbeatdown.com/
Register: https://www.boxtribetracker.com/1908/reg/

Freedom Games
July/1
Riverview
Team same/coed
 
Central Florida Throwdown 5
September/16-17
Lakeland
Team and individual

 

Oly Total

Friday, April 21st, 2017

FRIDAY, APRIL 21 2017

 

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WOD
SWOD

Olympic Total

Olympic Total is just like CrossFit Total – three attempts after a warm up at the Snatch, and then the Clean and Jerk. We have, in the past, done Oly Total as three separate lifts, but today we’re doing the Clean and Jerk as one lift.

Snatch
1-1-1

Clean & Jerk
1-1-1

You will have approximately 20 mins per lift, however we want you to treat this like CF Total: use three attempts once you’re ready to go.  Not 20 minutes to attempt as many times as possible.  This also a thinking WOD!

 

STRENGTH BIAS

STRENGTH

DL 1RM
Training loads determined from 90% of 1RM (see Tracking Sheet)

 

DL
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@85%
XME@75%
3X10@65%

 

Front Rack DB Step Up 3x10ea leg, alternating, foot you step up onto box with STAYS ON BOX.  Concentric/Eccentric on one leg, then switch.

Load as tolerated.  Height as tolerated. Goal no jump off deck, upright torso, lots of glute activation.

Superset this with 12x feet secured abmat situp w/ 35/25# plate overhead


ACCESSORY WORK

15X wall walks (pushups position walking body up wall into HSPU position) and back down. WALK UP AND DOWN – QUALITY OF MOVEMENT – don’t slide down wall.

Progression: Plank position with feet on 12-16” box, maybe 20”, walk hands toward box raising hips until shoulders are under hips, and then back out. Further progression: inchworms where feet don’t move, only hands walk out and back

 


RX+
SKILL/STRENGTH

  1. Power Snatch + OHS
    60%/2+3
    65%/2+3
    70%/2+3
    (75%/2+3)2
  2. Snatch Pull
    85%/5
    (90%/5)3
  3. Back Squat
    60%/5
    65%/5
    70%/5; (75%/5)3

METCON

4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

5. Stamina Conditioning
EMOMx5:
4 Muscle-ups

 


 

 


NEWS & UPDATES


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 (link to group in the name) or ask Coach Moana or the Davii (Justin and Wife…we mean Steph) as they lead the group. 

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.

 

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

Get Some GLOBO!

Thursday, April 20th, 2017

THURSDAY, APRIL 20 2017

 

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WOD
SWOD

You have the option of Open gym or….

LBBS 3×5
Alt. 60% – 70% ME Push-ups (tested in March)

PR 3×5
Alt. 70% ME Pull-ups (tested in March

DL 3×5
Alt. 50x UB BW Sq

All BB loads are 70% – 75% of 1rm

 

STRENGTH BIAS

SKILL/STRENGTH

Mobility & rest


ACCESSORY WORK:

Work your weakness or rest

METCON

rest


RX+
SKILL/STRENGTH

All the resting


METCON

Eat, nap and hydrate

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

 


NEWS & UPDATES

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Coach Haylee is selling the 2018 Women of Tampa Fire Rescue Calendars at the box!
They are $20.00 each and are for Calendar Year 2018.
Haylee is featured as Ms. December 2017 (1st page!) and also in the girls of August. 

There is a sign up for calendars on the Coaches Desk.  
We’ll take the $$ and deliver to Haylee, and she’ll bring the Calendars to the box.
Easy peasy!

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PLEASE CONSIDER HELPING US RAISE $$ FOR AN ATHLETE IN NEED

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Screen Shot 2017-03-23 at 4.24.32 PMActive Link: NICOLE’S DENTAL FUND

yesterday's results

 

Grace, Isabel & Elizabeth

Wednesday, April 19th, 2017

WEDNESDAY, APRIL 19 2017

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WOD

METCON

For Time:

1mi Run
Grace 115/80
1mi Run
Isabel 115/80
1mi Run
Elizabeth-ish
21-15-9
Sq Cl 115/80
Chest Slapping Push-ups

45min cap

 

STRENGTH BIAS

STRENGTH

PC  1RM
HPC 5×2 @ 65%. Bring Bar to high hang then return to deck. No dropping the bar.

PR 1RM
Training loads determined from 90% of 1RM (see Tracking Sheet)

PR
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@80-85%
XME@75%
3X10@55-65%


ACCESSORY WORK

1 set ME strict pull up

Rest 1 min

1 set ME strict chin up

Pull ups & chin ups – can hang on the bar as long as you want but can’t come off bar

Progression: feet on box, hanging on kid bar, pulling partial body weight

3×10 GHD S/U (if seasoned. 3×5 if new to it).

Progression: 3×15 Bfly Abmat situp

METCON

For time: 50x DB Thrusters for time: 35/25


RX+
STRENGTH

  1. PC + FS
    60%/2+3
    65%/2+3
    70%/2+3
    (75%/2+3)2
  2. Cl Pull
    85%5
    (90%/5)3
  3. BS
    60%/4
    65%/4
    70%/4
    75%/4
    (80%/4)3

METCON

4. Conditioning
“DT”
5rds:
12x DL 155/105
9x HPC 155/105
6x PJ 155/105

***NOT a mistake, we are doing it again!

 


NEWS & UPDATES

THANK YOU TO COACH NICK FOR HIS ARTISTIC CONTRIBUTION TO THE BOX!

Who knew? Well, we kind of knew, but not to this level!

Coach Nick took on the project of renovating the CF Kids west wall at the box. Formerly gray with some red/white/blue motivational works, Coach Nick and Coach “Nic” (female Coach Nic 🙂 decided it was time for a change!

The outcome is awesome! It usually takes us a while to get things done around here but Nick went at it and before we knew it, it was complete.  We love the edgey feel and colorful spin.

Thank you Coach Nick (and to Tay for giving us his time!) for this upgrade to the CF Kids area – and to the box!

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DO YOU KNOW A DESERVING VETERAN?
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FitLife Foods is encouraging you to nominate someone with an active military, fire or police member in their family, and they are offering one hero’s lucky spouse or family in the local community some healthy relief with a free Fitlife Member Meal account* (up to an $895 value). There’s a chance to win once a quarter.
To learn more, go HERE.
To fill out a nomination, go HERE.

Any time we can help out veterans or those in public service, we’re completely IN!