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Saturday, 5/19/2012

Coach Legs presents a Team-version of the Hero McGhee for us today!

We honor this soldier who paid the ultimate sacrifice for our freedom …   

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. The corporal’s unit was trying to rid Iraq of a weapons facilitator and suicide-vest cell known to be operating in the area, officials said.  “Cpl. Ryan McGhee’s actions are in the finest traditions of this great regiment,” Col. Richard D. Clarke, 75th Ranger Regiment commander, said in the statement.

 He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

 Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.  He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

In a team format, you will complete as many rounds in TBD minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

(guy weights/heights)

• CONGRATULATIONS TO LAURA G WHO WAS AWARDED THE 2012 STATE OF FLORIDA 911 PUBLIC SAFETY TELECOMMUNICATOR OF THE YEAR!  (Did we mention she’s also a great CrossFitter?)
• GOOD LUCK TO THE GERBS’, AND THAT KAROWS TODAY AS THEY TACKLE A FUN LOCAL SPRINT TRIATHLON!
• CONGRATULATIONS TO LUSH, WHO SUCCESSFULLLY COMPLETED THE SWAT COURSE YESTERDAY
• GOOD LUCK TO TRACY (AKA #9) WHO WILL COMPLETE HER FIRST EVER 1/2 MARATHON UP IN THE PAN HANDLE
• DON’T FORGET TO JOIN US AT BRIGHTHOUSE FIELD THIS AFTERNOON TO SUPPORT YOUR LOCAL POLICE IN THEIR ANNUAL CHARITY SOFTBALL GAME, AND STICK AROUND LATER FOR THE THRESHERS GAME – GREAT AMERICAN PASTTIME!

YESTERDAY’S RESULTS:

Great work the past two days guys! (and girls).  We’re pretty humble here at Rebels, which for both Mouth and I, is a characteristic we admire in people – and typically, you find CrossFitters are humble – they’re good people who work hard for great results.

But I have to brag on a few of you who’ve stepped it up lately, and proven that hard work and dedication – showing up and adhering to the program – produces fantastic results!  We don’t yell it from the rooftop, because the others in box “see” the results when they look at the whiteboard — and they know!  But sometimes it feels good when someone brags on you!

Lilla has been on fire the past few weeks – posting a 975 CFT, a 3:53 Grace and killing the FB WOD yesterday with 80 pull ups!
Carly posted a 315 DL a few weeks back on CFT – and she’s only been CrossFitting since January!
Mal is just past her one year and yawns at her 110# snatch …because she hates to snatch…but geez…110# without working on it much? Sweet!
Crum’s just a beast – hard to single out anything other than fantastic!
House has come on strong in his 8 months (he just hit the mark) and posted a 335# BS a 39:00 Manion a week or so ago, taking #2 in the box!
Lisi…it’s Lisi (pronounced “Leesee”) for all of us who butcher it on a daily basis….is just strong and fast – exactly what you want to be as a CrossFitter – he comes off top score in most of the speed WODs and is showing top scores on the heavy metcons as wells.

There are literally over a hundred people I didn’t mention – Jody who just ran 2+ miles for the first time, overcoming some serious obstacles, Julie K, Erin A, MK (ha – all rhyme!), Laura G, Angie F and Michele P are all Rx’ing the majority of the WODs now and posting times that tell us they’ll soon be reaching the top tiers! Heck, Michele P pushes/pulls over twice her bodyweight sometimes without thinking about it!  Bob, in the midday class, is turning it up and both Rx’ing the weights and showing impressive skills and technique with the elusive Oly Lifts.  And I could go on and on.

The point is this – you all are moving up the CrossFit ladders with great speed, not forgetting there’s a learning curve with the skill and technique on many of our moves and lifts – and you practice them patiently and continue to get better and better. You know that elite performance takes time, that health is most of our main concern, and the ladies don’t need a 350 pound DL and guys don’t need a sub 2:00 Fran to lower their resting heart rates, cholesterol, blood pressure and insulin levels!  Heck, Eileen raised her HDL’s by over 30 points in less than 3 months…30 points!  Sorry, but to me, the heart protective effects of that are well worth her efforts, and all the proof she needs that CrossFit benefits you in any way you want it to, and in any way you train it to.  Pay attention to your results, whatever they may be.  What you’re doing is working!

Friday, 5/18/2012.

WOD

“Mercy Me” is named after one of our long-term athletes, Mercy.  If you don’t know her, just check out the board – after a pretty lengthy sabatical, she came back and took the top girls time for Elizabeth yesterday!  Mercy, this one’s for you!

1) “Mercy Me”

FOR TIME:
Run 1 Mile
-Rest 3 min-
Run 1200 m
-Rest 2 min
Run 800 m
-Rest 1 min
Run 400 m

*Compare to 1/20/2012
*Rest time will be subtracted

2) Stretch, Mobility & Foam roll.

CFFB

1) Strength
2×2 Push Jerk @ 65-70% 1RM
2×2 Split Jerk @ 65-70% 1 RM

2) 12 min AMRAP:
1x Push press (@ 90% 1RM press)
1x Strict pull up
1x Push press
3x Strict pull up
1x Push press
5x Strict pull up
1x Push press
7x Strict pull up
…etc…etc

YESTERDAYS ‘LIZ’s

Thursday, 5/17/2012.

WOD

“Elizabeth”

FOR TIME:
21-15-9
Power clean @ 135/95
Ring dip

*Ring dip depth should be shoulder below elbow

CFFB

“Lizzie”

FOR TIME:
12,9,6,3
Power clean 185/120
Ring dips

Yesterday’s WOOD times:

Wednesday, 5/16/2012.

HAPPY BIRTHDAY VILLA!!

WOD & CFFB
“Wood”

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
*Rest 1 minute

Sergeant Brett Wood was serving with the
Special Operations Task Group in
Afghanistan when he was tragically killed
in action as a result of the explosion of an
Improvised Explosive Device on Monday
23 May 2011 (Afghanistan time).

Thirty-two year old Sergeant Wood was
from the Sydney based 2nd Commando Regiment. Sergeant Brett Wood leaves behind his loving wife and family, who are currently receiving support from Defence.
Sergeant Brett Wood was born in Ferntree Gully, Victoria in 1978. He joined the Army in 1996 and after recruit training joined 6th Battalion the Royal Australian Regiment. Sergeant Wood successfully undertook Commando Selection and Training and joined the then 4th Battalion Royal Australian Regiment (2 Commando) in November 1998.
Sergeant Wood has significant operational experience. His first deployment was to Bougainville in 2000. In 2001 he deployed to East Timor on Operation Tanager and in 2003 to Iraq on Operation Falconer. In 2006 Sergeant Wood deployed to Afghanistan as part of Operation Slipper. He was awarded The Medal for Gallantry for leadership in action as a Team Commander during this tour.
Sergeant Wood received a Special Operations Commander – Australia, Commendation for service with the Tactical Assault Group – East in 2007 and in 2009 he returned to Afghanistan as a Section Commander.
Sergeant Wood deployed to Afghanistan, for the third time, in March this year.

Yesterday’s 4×400 times:

Tuesday, 5/15/2012.

HAPPY BIRTHDAY STEVE MILLER!!

WOD

1) 10 ROUNDS, @ 90% 1RM Press
1x Press
2x Push press
3x Push jerk

*Rest exactly 1 minute between each set

2) For time:
4x 400m Run

*rest exactly 2 minutes between each run

CFFB

1) Strength
Backsquat 5×5
Press 5×5
Deadlift 5×5

* increase in 5 lbs from 4/23 & 4/26

2) Skill Work

Yesterday’s Action:

Monday, 5/14/2012.

HAPPY BIRTHDAY COACH CHRIS!

WOD

“Angie” was scheduled for today, but due to the status of most of your hands from last week, we’ve postponed her and will instead follow CFFB and tackle and AMRAP you guys did back in October (10/14/11):

1) Front Squat 5×5 @ 65-70% 1RM

2) 15 min AMRAP:
10x WB
10x TTB (Sub from the floor if your hands can’t take it)
10x BJ 24/40

CFFB

20 min AMRAP:
400m Run
12x Hang squat cleans 135/95
12x Burpees

PALEO CHALLENGE 4.0 IS OVER…AND WE HAVE A WINNER. Head on over to the RebelHealth Page to learn more, and congratulate the winners, and those who stuck it out for the entire challenge! 

Sunday, May 13, 2012

HAPPY MOTHER’S DAY

HAPPY BIRTHDAY TO:  CARLY, PETE K., AND MAC!

REST.

Saturday, May 12, 2012

Today we honor the memory of U.S. Army First Sergeant Michael “Hammer” Bordelon who paid the ultimate sacrifice 7 years ago on this past Thursday, May 10th.

Hammer, 37, of Morgan City, Louisiana, was assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), and based out of Fort Lewis, Washington. He from injuries sustained when a car bomb exploded near him in Mosul, Iraq.

Dan Martin, whose mother-in-law lives across the street from the Bordelons in Louisiana, said the soldier was always ready to help, whether it was fixing a car or assembling new lawn furniture.

“He was the kind of guy that anybody would want as a neighbor,” Martin said. “He was just a really good guy.”

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Hemi will be presenting you a Team WOD in honor of Hammer, and from the original Hammer WOD. The original WOD looks like this:

“Hammer“

Five rounds, each for time, of:

5x Power clean 135/95
10x Front squat 135/95
5x Jerk, 135/95
20x Pull-ups
Rest 90 seconds

Post time of each round to comments.

Friday, May 11, 2012

WOD

“Grace”

For Time:
30x Clean & Jerk 135/95

Post time to comments.
Compare to 10/10/11, 8/15/11

CFFB

“CFFB Grace”

For Time:
30x Clean & Jerk 155/110

Post time to comments.

YESTERDAY’S ACTION

Thursday,  May 10, 2012

1) From CFFB:

10 min AMRAP
40 yd sprint
Max plyo Push up*

Compare to 9/19/2011

*How do I perform a Plyo Push Up?

This is CFFB’s definition of a Plyo Push up.  It IS more difficult than the good old Plyo Push up where you just pop up and clap hands.  Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.

2) Work on Goal of the Month (Double Unders): 

Vets w/ DU:  Max DU unbroken

Those w/out DU:
3-5 Rds:
200M sprint
Max DU

CFFB

5 RFT
12 x BB WL @  35-45% of 1RM BS
12x Dynamic Push up
100M Sprint

Post time to comments.