/

 

Workout of the Day

CF Games Open WOD 19.1

Friday, February 22nd, 2019

FRIDAY, FEBRUARY 22ND, 2019

Happy Birthday Dr. Moo!

Screen Shot 2019-02-13 at 9.58.19 AM

 

RX+ AND WOD

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men 20# ball to 10′ line
Women 14# ball to 9′ line

We will run only this WOD tomorrow. The remainder of the time can be spent as Open Gym. This is Open Season – it’s difficult for us to program around the unknowns. This will allow us to assist the athlete competing on a more individual basis and focus on the importance of the WOD.  As you know we have 10 rowers. We’ll run the first heat at H:10, in large classes, then the second heat at H:30 and third heat at H:50 (running late, yes).  In classes of 20 or less, we’ll run two heats – H:15  and H:40.

If you are being judged, “In the Open”, we recommend not doing this WOD as a full-on AMRAP but rather strategizing your attack during the training time.

Finally – a few important things we wanted to convey CrossFit Rebels and The Open 2019 (read me!)

 


NEWS & UPDATES

Screen Shot 2019-01-19 at 6.17.13 AM

THE 2019 CF OPEN IS HERE!

The Open dates have been released. The WOD will be released each  Thursday night for the next five weeks at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

JUDGING

We will judge the Open WODs on Friday night beginning at 7:30 pm, and on Saturday morning beginning at 10:30 am.

If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it.

In the past, we’ve only allowed our L1+ coaches to judge. However, this year, consistent with the 2019 Rule Book we will allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judging. We judge out of towners all the time.

DATES FOR THE OPEN ANNOUNCEMENTS AND THE WOD COMPLETION PERIOD

IMG_1704

yesterday's results

Open Gym or Globo Day

Thursday, February 21st, 2019

THURSDAY, FEBRUARY 21ST, 2019

Happy Birthday Andrea A, Brian S and Steve V!!

IMG_0966.JPG

 

WOD
SWOD

Open Gym (Open Skills!!) or Globo Day
Globo Day:
I.  2 Rds (move steadily through)
50M Sled Push
40 calorie Row
30x Abmat Situps
20x H.R. Pushups
10x Strict Pull ups

II. Accessory:
2 Rds
15x BB Landmine Twists
20x Hollow Rocks
25 Calorie Assault Bike

 

 


RX+

REST DAY

 


LEGENDS

50 MINS
IDEALLY teams of 2:
Switch every 4 mins:
Row 1000M
3x 100M Farmers Carry

 

 


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

Screen Shot 2019-01-19 at 6.17.13 AM

THE 2019 CF OPEN IS HERE!

The Open dates have been released. The WOD will be released each  Thursday night for the next five weeks at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

JUDGING

We will judge the Open WODs on Friday night beginning at 7:30 pm, and on Saturday morning beginning at 10:30 am.

If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it.

In the past, we’ve only allowed our L1+ coaches to judge. However, this year, consistent with the 2019 Rule Book we will allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judging. We judge out of towners all the time.

DATES FOR THE OPEN ANNOUNCEMENTS AND THE WOD COMPLETION PERIOD

IMG_1704


THE DONATION FUND AT CROSSFIT REBELS
PURPOSE: HELP MEMBERS WHO FALL ON HARD FINANCIAL TIMES TO CONTINUE TRAINING

We don’t publicize this often, but several of you have asked about it so here are the details for all to see:

For the last 8 years if we can help someone train who can’t afford it or if someone has been training and falls on hard times, we have ways to keep them training. Sometimes it’s work exchange, sometimes the business just “pays their dues” until they’re back on their feet.

When we added the Kids Program and the Legends Program, the need became “more apparent”.  Several of our athletes offered donations to be put toward athletes dues who were in need. And that pattern continues today.

We looked into starting a 501c3 so we could apply for other types of donations (like grants) to help fund those in need, but based on the amount of work involved, we elected not to as that’s not the business we’re in -” running a Not-for-Profit organization trying to raise money for donations”.  Our efforts are better directed toward continuing to grow our expertise in training and nutrition and continue to enhance the health and fitness of our community.

So with all of that history laid out, it’s with that information that we let you all know we have a Donation Fund. We keep the bookkeeping of that separate from other revenues. The fund is built by donations from the box and from its members.  For example, one of the Legends Athletes writes her check every month for $10.00 over and contributes that to the Donation Fund.  It’s always an option. The fund ebbs and flows – as needs arise, we take money from the fund and put it toward dues. A few of our athletes are on permanent hardships – they are long term members of the box and their training is more important to us than losing them. So when we can swing it, we help!

Anyone can donate to the Donation Fund at any time. Just ask Paul, Sam, Ed, Jaida or Nicole.

We hope to hold a few fundraising events this year to build up the fund so it’s always there to help. #family


BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

Screen Shot 2018-09-09 at 3.32.11 PM

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.

yesterday's results

 

 

IT PAYS TO BE A WINNER

Wednesday, February 20th, 2019

WEDNESDAY, FEBRUARY 20TH, 2019

 

IMG_5596.JPG

WOD
METCON

“It Pays To Be A Winner”
3 Rounds for Reps:
3 Min Max Effort Calorie Row
2 Min Max Effort Squat Clean 155/105
1 Min Max Effort C2B Pullup
3 Min Rest*
Required reps per round= 100 for men and 80 for women
*In your 3Minute rest, perform 1x Devil Press for every rep of the required rep you missed.
Ex. if a man gets 94 reps in the first round, he will owe 6 devil presses to be completed before the 3min rest is up. 

 

 


RX+
Posted at box

 


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS …TBD
There will be no Bring a Friend in February because of the Open Chaos and Battle of the Sexes.

Thursday, February 21st
8:00 pm Open WOD 19.1 is released

Friday, February 22nd
7:00 pm Open WOD 19.1 Judging begins

Saturday, February 23rd
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Team WOD
10:00 am Open WOD 19.1 Judging begins

Thursday, February 28th
8:00 pm Open WOD 19.2 is released

Friday, March 1st
7:00 pm Open WOD 19.2 Judging begins

yesterday's results

 

 

All Barbell, All Day

Tuesday, February 19th, 2019

TUESDAY, FEBRUARY 19TH, 2019

 

IMG_8538.JPG

WOD
SKILL/SWOD

I.  OHS 5×10
Alt with 10x UB Kipping T2B 

METCON

II. For time:
30x DL 175/125
30x HPC
30x PJ
Cap: 15 mins

 


RX+
Will Be Posted at the Box

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

Screen Shot 2019-01-19 at 6.17.13 AM

THE 2019 CF OPEN IS HERE!

The Open dates have been released. The WOD will be released each  Thursday night for the next five weeks at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

JUDGING

We will judge the Open WODs on Friday night beginning at 7:30 pm, and on Saturday morning beginning at 10:30 am.

If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it.

In the past, we’ve only allowed our L1+ coaches to judge. However, this year, consistent with the 2019 Rule Book we will allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judging. We judge out of towners all the time.

DATES FOR THE OPEN ANNOUNCEMENTS AND THE WOD COMPLETION PERIOD

IMG_1704


YOGA …DO IT!

Screen Shot 2017-10-29 at 7.30.20 PM

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

A recent IG post from Tiffany…this is why SHE SHOULD BE YOUR YOGA INSTRUCTOR – she knows how you feel and your desire for performance.

Screen Shot 2018-12-02 at 12.03.36 PM

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

St. Pete at the Body Electric Yoga Studio. 
Sunday-7:00 am
Tuesday, Wednesday, Thursday 5:00 pm.
These classes are a different style than she teaches at Rebels; it’s known as Mysore. Tiffany works with each student individually in a group setting. So everyone in the class is working on the same series of postures, but are kind of doing their own thing.
This style is perfect for beginners or those with injuries (or the inflexible CF athlete LOL) because of all the one-on-one time she gets to spend with each student. 

yesterday's results

 

 

 

Snatch & Run

Monday, February 18th, 2019

MONDAY, FEBRUARY 18TH, 2019

IMG_6127.JPG

CONGRATULATIONS TO OUR OLIVIA WHO ATTENDED THE CF L1 THIS WEEKEND! 
WE’RE SO EXCITED TO HAVE YOU ON OUR TEAM!

 

WOD
SKILL/SWOD

I.  20 Mins to build both a technically correct and a heavy complex of HPSn + HSq Sn + Sq Sn

METCON

II.  2 RFT:
100M Run
100x DU
Comp to 3/6/17
Cap 20 mins


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.

Next week is the FIRST WEEK OF THE CF GAME OPEN SEASON! It is not too late to register: www.games.crossfit.com! Judging will occur every Friday night starting at 7:30pm and every Saturday morning starting at 10:30am. We don’t have extra coaches to judge on Monday so please plan on making the Friday/Saturday judging.

Tuesday

I.  OHS 5×10
Alt with 10x UB Kipping T2B 

II. For time:
30x DL 175/125
30x HPC
30x PJ
Cap: 15 mins

Wednesday

“It Pays To Be A Winner”
3 Rounds for Reps:
3 Min Max Effort Calorie Row
2 Min Max Effort Squat Clean 155/105
1 Min Max Effort C2B Pullup
3 Min Rest*
Required reps per round= 100 for men and 80 for women
*In your 3 Minute rest, perform 1x Devil Press for every rep of the required rep you missed.
Ex. if a man gets 94 reps in the first round, he will owe 6 devil presses to be completed before the 3min rest is up. 

Thursday

Open Gym (Open Skills!!) or Globo Day
Globo Day:
I.  2 Rds (move steadily through)
50M Sled Push
40 calorie Row
30x Abmat Situps
20x H.R. Pushups
10x Strict Pull ups

II. Accessory:
2 Rds
15x BB Landmine Twists
20x Hollow Rocks
25 Calorie Assault Bike

Friday

19.1 (TBD)

 


RX+
SKILL/STRENGTH

 


METCON

 

 

 

 


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

Screen Shot 2019-01-19 at 6.17.13 AM

THE 2019 CF OPEN IS HERE!

The Open dates have been released. The WOD will be released each  Thursday night for the next five weeks at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

JUDGING

We will judge the Open WODs on Friday night beginning at 7:30 pm, and on Saturday morning beginning at 10:30 am.

If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it.

In the past, we’ve only allowed our L1+ coaches to judge. However, this year, consistent with the 2019 Rule Book we will allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judging. We judge out of towners all the time.

DATES FOR THE OPEN ANNOUNCEMENTS AND THE WOD COMPLETION PERIOD

IMG_1704

 

CF KIDS ROOM RULESIMG_6701

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 then 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 (yes we have wifi!).  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. It’s just always going to be the case where we food is spilled or crumbs left on the floor. We’re an open-air warehouse – crumbs -> bugs! 
  • 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. Please clean up after your kid(s) when you collect them to leave.
  • 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 WINDOW SILLS….update, and now the doors! The kids room door to the gym is now a new art project.  Please help us stop this!

Thank you for your cooperation!

PARKING

Welcome to a sport where typically our neighbors who don’t CrossFit 1) don’t understand what the heck we’re doing, 2) think we’re weird, and 3) feel like we’re IN THEIR WAY all the time. It’s nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them again.

Please do not park in front of FRISELLA (the west-adjacent building in our parking lot), especially on Saturdays. We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

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

yesterday's results

Rest Day

Sunday, February 17th, 2019

SUNDAY, FEBRUARY 17, 2019

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.

Next week is the FIRST WEEK OF THE CF GAME OPEN SEASON! It is not too late to register: www.games.crossfit.com! Judging will occur every Friday night starting at 7:30pm and every Saturday morning starting at 10:30am. We don’t have extra coaches to judge on Monday so please plan on making the Friday/Saturday judging.


Monday

I.  20 minutes to build to both a technically correct and heavy complex of HPSn + HSq Sn + Sq Sn

II.  2 RFT:
100M Run
100x DU
Comp to 3/6/17
Cap 20 mins

Tuesday

I.  OHS 5×10
Alt with 10x UB Kipping T2B 

II. For time:
30x DL 175/125
30x HPC
30x PJ
Cap: 15 mins

Wednesday

“It Pays To Be A Winner”
3 Rounds for Reps:
3 Min Max Effort Calorie Row
2 Min Max Effort Squat Clean 155/105
1 Min Max Effort C2B Pullup
3 Min Rest*
Required reps per round= 100 for men and 80 for women
*In your 3 Minute rest, perform 1x Devil Press for every rep of the required rep you missed.
Ex. if a man gets 94 reps in the first round, he will owe 6 devil presses to be completed before the 3min rest is up. 

Thursday

Open Gym (Open Skills!!) or Globo Day
Globo Day:
I.  2 Rds (move steadily through)
50M Sled Push
40 calorie Row
30x Abmat Situps
20x H.R. Pushups
10x Strict Pull ups

II. Accessory:
2 Rds
15x BB Landmine Twists
20x Hollow Rocks
25 Calorie Assault Bike

Friday

19.1 (TBD)


UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS …TBD
There will be no Bring a Friend in February because of the Open Chaos and Battle of the Sexes.

Thursday, February 21st
8:00 pm Open WOD 19.1 is released

Friday, February 22nd
7:00 pm Open WOD 19.1 Judging begins

Saturday, February 23rd
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Team WOD
10:00 am Open WOD 19.1 Judging begins

Thursday, February 28th
8:00 pm Open WOD 19.2 is released

Friday, March 1st
7:00 pm Open WOD 19.2 Judging begins

Battle of the Sexes

Saturday, February 16th, 2019

SATURDAY, FEBRUARY 16, 2019

HAPPY BIRTHDAY HEATHER A!

LET THE BATTLE COMMENCE!

IMG_9404.JPG

 

OPEN GYM AND YOGA AT 8AM

BATTLE REGISTRATION AND ANNOUNCEMENTS BEGINS AT 9AM


YESTERDAY’S RESULTS

Belly Flop

Friday, February 15th, 2019

Friday, February 15, 2019

BATTLE OF THE SEXES TOMORROW AT 9AM!
OPEN GYM AND YOGA AT 8AM.
NO TEAM WOD…JOIN THE DAY TO GET YOUR “WORKOUT”

IMG_9711.JPG

Tomorrow is the day! Once again…we test the best sex in the box!…I mean “Gender!”😳

WOD
SKILL/SWOD

II.
DL 3×5 @ 75% of new 1RM 2/4
DL 2×3 @ 85%
Alt ea set with 10x GHD situps*
If not seasoned to GHD situps, alternate rounds with Abmat Situps

METCON

I.  CFR’s “Belly Flop”
20′ AMRAP
1000M Run
10x Burpee
800M Run
18x Burpee
400M Run
24x Burpee
200M Run
ME Burpee in time remaining

 


RX+
CURRENT PROGRAMMING. WILL BE POSTED AT THE BOX.

 

 

 

 


NEWS & UPDATES

Screen Shot 2019-01-19 at 6.17.13 AM

THE 2019 CF OPEN IS UPON US!
The Open dates have been released. The WOD will be released on Thurday nights at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to:  WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

We will judge the Open WODs on Friday night beginning at 7pm, and on Saturday morning beginning at 10am. If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it. In the past we’ve only allowed our coaches to judge. However, this year, consistent with the 2019 Rule Book will may allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judgding. We judge out of towners all the time.

To learn more about The Open, head over to the CrossFit Games site.

IMG_1704Diet – check.
Sleep – check.
Mindset – check.
Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL

Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS

C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO

DU
Row

UPCOMING CROSSFIT COMPETITIONS

3rd WEEK IN FEBRUARY, 2018 (estimate)
CROSSFIT OPEN
@CROSSFIT REBELS

5-week competition qualifier for the CF Games
www.games.crossfit.com

MARCH 30st 2019
MASTERS OF THE BAY
TAS CROSSFIT, TAMPA, FL
www.facebook.com/Mastersofthebay
REGISTERS HERE
1 day comp
$130/team of 2
Scaled and Rx divisions for 4 different age group categories for same sex teams of 2
35-39
40-44
45-49
50+

MARCH 31st 2019
IRON GIRL 5K AND HALF MARATHON
CLEARWATER BEACH, FL
www.irongirlclearwater.com
5K $40-45
Half Marathon $90-115

APRIL 13TH 2019
WOD WARS FL
@ DUNEDIN COMMUNITY CENTER, DUNEDIN, FL

http://www.wodwarsfl.com
Teams of 3, same-sex
$270/team

APRIL 27TH 2019
CF REBELS CF KIDS JAMBOREE
@ CF REBELS

All ages
Cost: TBD
More information to come

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS

All divisions
More information to come


BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

Screen Shot 2018-09-09 at 3.32.11 PM

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.

 

 

OPEN GYM OR , EVA, or GLOBO GYM

Thursday, February 14th, 2019

Thursday, February 14, 2019

Happy Birthday, Tim A!
Happy Valentines Day Rebels!

…and on that note…today is the 14th of the month:
if you are not on a recurring credit card and haven’t paid February yet, your dues are very overdue!  
Please help us out and bring them in ASAP!

 

IMG_7766.JPG

Today you have three options, as on Saturday, a plane being flown by Eva Twardokens crashed in California.  She and the other passenger were critically injured. Eva is an original CrossFit Coach in the days of Coach Glassman, and the namesake for the WOD EVA, as well as an original star of the CF video for Nasty Girls, was injured in the accident. As a community, we show support by WODDING…suffering for those who may need our prayers.  So today we added the option for EVA to the program. Other than a bit of running, it will not interfere with programming for Friday. 

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WOD
SWOD

Open Gym (Open Skills!!) or Globo Day or Eva

Globo Day:
5 Giant-like Sets (while not same body part – move from one exercise to the next with little or no rest between. Rest at the end of a set.)

20/17 calorie Row
15x BJO 24/20 (*BJO is box jump over without achieving full extension at the top and descending off the opposite side of the box you jumped from)
12x DB HPC&J 50/35
10x BP (you choose load)
50 ft DB FR Walking Lunge 50/35

Eva
5 RFT:
800M Run
30x KB Swing 70.55
30x Pull-ups
Cap 60 mins if you’re in and warmed up and can start at H:00!

 


RX+
REST DAY

 

 

 

 


LEGENDS
METCON

Individual: 50 Minute row for calories, every 5:00 rest 1:00.
Teams of 2:
Option 1: 2:00 on/2:00 off for calories
Option 2: 2:00 on/[1:00 jump rope or progression/1:00 rest)

 


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

OPEN GYM TIMES AND STRUCTURE ON THURSDAY AND SATURDAY

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all day 24/7 Globo Gym, your classes are about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the metcon and work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M,T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 

 

 

It’s “Like” a Chipper

Wednesday, February 13th, 2019

Wednesday, February 13, 2019

Happy Birthday Jenna G!

IMG_8007.JPG

 

WOD
METCON

“Like a Chipper”
For time, and in the following order. Must complete A to move to B. Must complete B to move to C, etc.
A.  1000M Row

B. 5 Rds Strict Cindy (5x strict pull up, 10x pushups, 15x squat)

C.  3 Rds: 3x legless rope climbs, 5x strict HSPU

D.  3 Rds: 21x BS 135/95 (from the deck), 21x Burpee over bar

E. 1/2 Squat Snatch “Isabel”: 15x squat snatch 135/95

 


RX+
CURRENT PROGRAMMING. WILL BE POSTED AT THE BOX.

 

 

 


NEWS & UPDATES

OPEN GYM TIMES AND STRUCTURE ON THURSDAY AND SATURDAY

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all day 24/7 Globo Gym, your classes are about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the metcon and work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M,T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 

 

 

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THE 2019 CF OPEN IS UPON US!
The Open dates have been released. The WOD will be released on Thurday nights at 8pm. We will “do” the Open WOD in the Friday class every week. Those not competing in the Open can take that WOD on full blast – those competing in the Open can use it as strategy time prior to being judged.

Registration is Open!  CLICK HERE to register.  Or go to:  WWW.GAMES.CROSSFIT.COM. It’s $20 payable to CrossFit.com.  You will need to create a CF Games account to post your scores. Easy to create!

We will judge the Open WODs on Friday night beginning at 7pm, and on Saturday morning beginning at 10am. If you are interested in judging please reach out to Sam or Paul and we’ll tell you how we’re doing it. In the past we’ve only allowed our coaches to judge. However, this year, consistent with the 2019 Rule Book will may allow non-L1 Coaches who 1) complete the judging course and 2) attest that they have the ability (and the balls) to call a no rep, even if it’s a friend, to judge this year. So please let us know if you’re interested and we’ll tell you what to do.

If you are out of town during one of the judging times (Friday night/Saturday), you can skip a week OR, find an affiliate wherever you are going and contact them re: judgding. We judge out of towners all the time.

To learn more about The Open, head over to the CrossFit Games site.

IMG_1704Diet – check.
Sleep – check.
Mindset – check.
Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL

Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS

C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO

DU
Row

UPCOMING CROSSFIT COMPETITIONS

3rd WEEK IN FEBRUARY, 2018 (estimate)
CROSSFIT OPEN
@CROSSFIT REBELS
5-week competition qualifier for the CF Games
www.games.crossfit.com

MARCH 30st 2019
MASTERS OF THE BAY
TAS CROSSFIT, TAMPA, FL
www.facebook.com/Mastersofthebay
REGISTERS HERE
1 day comp
$130/team of 2
Scaled and Rx divisions for 4 different age group categories for same sex teams of 2
35-39
40-44
45-49
50+

MARCH 31st 2019
IRON GIRL 5K AND HALF MARATHON
CLEARWATER BEACH, FL
www.irongirlclearwater.com
5K $40-45
Half Marathon $90-115

APRIL 13TH 2019
WOD WARS FL
@ DUNEDIN COMMUNITY CENTER, DUNEDIN, FL
http://www.wodwarsfl.com
Teams of 3, same-sex
$270/team

APRIL 27TH 2019
CF REBELS CF KIDS JAMBOREE
@ CF REBELS
All ages
Cost: TBD
More information to come

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS
All divisions
More information to come

 

yesterday's results