/

 

Workout of the Day

CHAOS!!!!!

Wednesday, August 15th, 2018

WEDNESDAY, AUGUST 15, 2018

Happy Birthday Sam G., Maya, and JBone!

IMG_6837.JPG

WOD
METCON

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!


RX+
SKILL/STRENGTH

“Big Clean Complex”
6 Sets of the Following Complex:
-High Hang Sq Cl +
-Hang Sq Cl +
-Sq Cl +
-Push Press
-High Hang Sq Cl +
-Hang Sq Cl +
-Sq Cl +
-Push Jerk
-High Hang Sq Cl +
-Hang Sq Cl +
-Sq Cl +
-Split Jerk

TWO SCORES:
TOTALWEIGHT (SUM OF ALL SIX SETS)
-SIXTH SET (HEAVIESTCOMPLETED)

FAILING ANY SET IS SCALED.



STRENGTH BIAS
SWOD

FS 5×5 @ 70%

H MS Sn 5×5 @ 30% of 1RM Sn or empty BB (45/35/15), whichever is heavier.

ACCESSORY

3 rounds NFT:
Strict Hanging Knee Tuck or Straight Leg Raise – Max Effort reps each round
10x BB GM

METCON

2x800m run, goal = faster second 800m. Rest 4mins between runs.


NEWS & UPDATES

Athlete of the Quarter! 

Check out our 3rd Quarter Athlete, Olivia

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.

I99 AUGUST 2018

SATURDAY CHANGES IN AUGUST!

1) TEAM WODS: AUGUST TRIAL TO EXPAND THE TEAM WOD OPTION
2) YOGA IS MOVING TO AIR CONDITIONED SPACE!
3) RX+ 8AM WOD MOVING TO FREE UP SPACE

IMG_2648.JPG

Saturdays are becoming more popular! We hope it’s a testament to our inclusiveness as a box. Yes, Saturday’s are tough! …as tough as you want them to be 😉 But you do not have to be a competitor to enjoy them and MORE PEOPLE ARE ENJOYING THEM!

But with each fun new thing comes a challenge, it seems.  We’re having space issues.  We don’t want any 8am changes to cramp the Open Gym time. We know many of you enjoy it. It’s like “priming” time for the Team WOD!

So here is our plan. IT IS A PLAN, and as we all know, plans sometimes have to change to make things better so please bear with us as we attempt to accomplish this!

  1. REBELHEALTH BECOMES A CARPETED SPACE AND CAN ACCOMMODATE YOGA.  We are attempting to find a carpet remnant to place on the floor in RebelHealth. We’ll move things around to make this space ideal for Yoga. It will help in that the noise will be buffered and the temps less like “hot yoga”.  WIN! No, none of us (Head Coaching Team) are carpenters, but seriously, we figure a little Googling and it’ll be a piece of cake.
  2. RX+ 8am TRAINING MOVES TO THE CF KIDS AREA.  Seamless transition: ropes, rig, racks, HS/WB wall…still fully functional training space.  This is typically a metcon in the current phase of their programming and it will help let the Open Gym’ers do their thing.
  3. WE ADD AN 8AM TEAM WOD OPTION 😬.  We have a hunch some of you that don’t do Open Gym and want to get your day started early (beat the beach traffic!) might indulge in this, and it might decompress the 9am WOD and help with the parking jam (which we’re working on as well).  This is a trial. If we are “good enough” to manage the space and the WOD, we’ll do it! If it’s a complete “SH#T show”….we’ll reconsider. And we’ll use your feedback to help drive our decisions.  The Schedule will reflect an 8am team WOD – and you’ll still sign up for it.
  4. 8am OPEN GYM WILL REMAIN AS IT IS. 

Thank you for your patience as we traverse this new plan!

The Road to Success is Always Under Construction!

yesterday's results

C&J Ladder!

Tuesday, August 14th, 2018

TUESDAY, AUGUST 14, 2018

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WOD
SWOD

CLEAN + JERK LADDER
15′ EMOM:
Complete 1 x C&J (any way) to est. 1RM.

The gym will be set up like it was the last time we did this. Your warm up should be built into this ladder with the number of attempts we’re scheduling: 15.  Bars are pre-set up and start at 35# and increase by 10# every bar. So you have to progress in increments of 10#.  The middle of the gym will start at 35# and end at 175#.  The east side of the gym will start at 185# and increase to 300+ pounds.  The middle of the gym will start on the :00 and the east side of the gym will lift on the :30.  Every minute you’ll progress to a new bar.

If you are not seasoned yet in these lifts, we’ll remain on some lighter bars working technique each minute.

*Plan to fail @ lift #12 and/or 13
*Only allowed 1 attempt per minute
*Only 1 failed minute allowed

Little nervous about this one? See ‘News and Updates’ below to find out how to improve your olympic lifts.


RX+
METCON

Gymnastic Conditioning
AMRAP 5:
20 DU, 2 Kip HSPU
20 DU, 4 Kip HSPU
20 DU, 6 Kip HSPUContinue to add (2) reps per round.


“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes 
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Midline
10 Minute Recovery Bike

On the 2:00, 4:00, 6:00, 8:00:
Max Effort L-Sit Hold

 


ENDURANCE

Week 2 has us running only a little more, we’re easing into this endurance stuff! One Tempo run and one LSD, both 3mi in length. You choose the days you run on.


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

WANT TO IMPROVE ON YOUR OLYMPIC LIFTS? 
USA WEIGHTLIFTING IS COMING TO REBELS!!!

dbthump.com

[dbthump.com]

REGISTER TODAY TO TAKE PART IN THE USAW SPORTS PERFORMANCE COACHING COURSE ON SATURDAY, SEPT. 22nd & 23rd.

SPORT PERFORMANCE COACHING COURSE
This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

  • This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
  • Coaches’ Liability Insurance is available to certified coaches.
  • Course cost: $499, plus membership

2018 CROSSFIT TEAM SERIES

Registration is open for the 2018 team series! Teams of 4 will compete Open-style workouts for 8 consecutive weeks. You’ll 4 same sex team members or a 50/50 split. Teams will have to option to Rx or Scale any workout, just like the open. For scores to be validated you’ll need to submit a video or have your WOD judged. This is a fun opportunity to see where you and your team stack up! Details and registration are here.  The first WOD is announced on Wednesday, September 19th! Not pumped up yet? Watch this!

A NIGHT WITH THE ROWDIES…AND THE LARGO/ST. PETE POLICE DEPARTMENTS!

Saturday, August 25th, Coach Slice will be playing Soccer with the Largo Police Department as they compete against the St. Pete Police Department as they raise money for Suncoast Law Enforcemnet Charities.

Tickets are $25.00 and include admission to the charity game and the Rowdies game after that! Slice can bring ticket to the box – just leave money with a Head Coach and they’ll contact Slice to bring the tix!

Soccerflyer

yesterday's results

Hero WOD: Saman

Monday, August 13th, 2018

MONDAY, AUGUST 13, 2018

 

 

WOD
METCON

On Friday, July 6, 2018, former Thai Navy SEAL, Saman Kunan, 38, lost consciousness from a lack of oxygen-delivering supplies during a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand. The rescuers were able to save all 12 boys and their soccer coach who were trapped deep within. The SAMAN Hero WOD will include running a total of 3.2K (the depth the boys and their coaches were trapped in the cave.) Each round includes 13 Deadlifts, representing the 13 people that Saman gave his life to rescue; and 17 wall balls, representing their 17 days underground.

Check out http://www.crossfitchiangmai.com/saman/ for the official homepage of this great WOD.

“Saman”
8RFT
13x DL 185/125
17x WB 20/14
400m Run

WEEK AT A GLANCE

Once again we’re giving you the week of programming in advance. We had favorable feedback so will continue to provide this on Monday mornings. 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.

Tuesday

Clean and Jerk ladder! It’s been a while since we’ve done this and it’s a lot of fun and great chance to lift heavy under a little pressure.

Wednesday

2018 Crossfit Games WOD “Chaos.” Going into the event the athletes new the movements but not the rep scheme, only the judges knew how many reps of each movement they had to complete. You have a tremendous advantage in that you’ll know the WOD ahead of time, plus we modified the WOD just a little since we’re all mere mortals, not Games-level athletes (yet!), it’s a pretty standard chipper for time of:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol (Yes, girls do MORE pistols)
25x BJO 36/30
150m DB Front Rack Walking Lunge 50/35

Thursday

Open Gym, or
Press, Push Press & Push Jerk – standard overhead lifting, not for time, just for strength, or
More Grunt Work:
3/2 Legless Rope Climbs
50m Heavy Sled Push
20x DB PP (DB’s in each hand)
20x KB Swing
10x Tire Flips!

Friday

Work to a heavy set of 2 on Power Snatch then 4Rds of Gymnastics conditioning. Each round you’ll complete:
AMRAP of C2B pull-ups immediately into 5/3 Ring Muscle-Ups. Resting as needed between rounds. Score is total C2B!

 


RX+
SKILL/STRENGTH

3-Position Squat Snatch
5 Sets @ 65%


P Sn + Sq Snatch

1 Complex On the 1:30 x 7 Sets: 
Performed @ 75%


Pausing Snatch Pulls

5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level


Back Squat

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets On the 2:00


METCON

Conditioning
4 Rounds For Time:
40 Air Squats
30 Sit-ups
20/15 Calorie Bike

*MAY BE A 2-SESSION- DAY


STRENGTH BIAS
SWOD

BS 3×10 @ 60%

Cl Pull + H Sq Cl + PJ
2×5 @ 65% of 1RM Clean
3×5 @ 70% of 1RM Clean

ACCESSORY

4Rds NFT:
3x BJ 24/20
10x KB Russian Twist (ea side) You do center-right-center to equal 1 rep, 10x to the right, then 10x to the left. Do not cross center of your body, keep your feet off the ground if you’re able to.

METCON

3RFT
400m Run
21x Burpee

 


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

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.

I99 AUGUST 2018


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 lats! Your lats are insanely dominant in your CrossFit training. Not only are they important with the obvious: pull ups, but they are essential in anything we do to “pull the bar into the body”: bar muscle ups, butterfly pull ups, DEADLIFTS!, cleans and snatches.

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


WANT TO IMPROVE ON YOUR OLYMPIC LIFTS? 
USA WEIGHTLIFTING IS COMING TO REBELS!!!

dbthump.com

[dbthump.com]

REGISTER TODAY TO TAKE PART IN THE USAW SPORTS PERFORMANCE COACHING COURSE ON SATURDAY, SEPT. 22nd & 23rd.

SPORT PERFORMANCE COACHING COURSE
This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

  • This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
  • Coaches’ Liability Insurance is available to certified coaches.
  • Course cost: $499, plus membership

REST DAY?? MORE LIKE CHESS-DAY

Sunday, August 12th, 2018

SUNDAY, AUGUST 12, 2018Screen Shot 2018-05-30 at 10.04.21 PM

 

 

All Athletes: REST DAY! Maybe try something new! (CHESS-DAY)

 


NEWS & UPDATES

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.

I99 AUGUST 2018

Phil Doganiero 3 Bridge Half Marathon!

This is the 2nd year for the  Phil Doganiero 3 Bridge Half Marathon, 5K, and 1 mile fun walk. This year it will take place on Saturday, November 10, 2018 at Coachman Park, Clearwater Florida.

Click here -> for the PHIL DOGANIERO 3 BRIDGE RACE WEBSITE to learn more about it and it’s history.

The proceeds from the race will help further the Clearwater For Youth mission that no child will be denied the ability to play in a sports program because of financial concerns.

It is very difficult and probably unwise to do a race like this without training.  Enter: your CrossFit Rebels Half Marathon Training Program. This is a tried and true program that takes into consideration your CrossFit training which is very beneficial to long distance training. Here’s our Information Page on endurance training. We have programmed 14 weeks of running to augment your CrossFitting with us to get you ready to race. The program will be available to any of our members, you’ll have emails and a programming guide.

Whether you ran with us in 2017 or are running with us for the first time, this is your chance to be a part of a worthy cause! It’s an amazing race! Do you have questions? Ask Hoagie (oddly, our strength coach is also our endurance coach) he’s got all the details!

8AM TEAM WOD?!?! HECK YEAH

Saturday, August 11th, 2018

SATURDAY, AUGUST 11, 2018IMG_4446

8AM OPEN GYM/YOGA/ TEAM WOD (Yes 8am Team WOD)
9AM TEAM WOD

This is the first weekend we are going to be running Team WODS at 8am. For those of you with tight schedules who need to get your fitness on before 9am, come to the new 8am Team WOD!


NEWS & UPDATES

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.

I99 AUGUST 2018

A NIGHT WITH THE ROWDIES…AND THE LARGO/ST. PETE POLICE DEPARTMENTS!

Saturday, August 25th, Coach Slice will be playing Soccer with the Largo Police Department as they compete against the St. Pete Police Department as they raise money for Suncoast Law Enforcemnet Charities.

Tickets are $25.00 and include admission to the charity game and the Rowdies game after that! Slice can bring ticket to the box – just leave money with a Head Coach and they’ll contact Slice to bring the tix!

Soccerflyer

yesterday's results

BeetleJuice

Friday, August 10th, 2018

FRIDAY, AUGUST 10, 2018

IMG_1892.JPG
WOD
SWOD

5X3 PJ (From the floor, climbing in weight)

METCON

BeetleJuice:
4Rds for Reps (45sec of work, 15sec transition)
1: Assault Bike Calories
2: Burpees
3: Row Calories
4: DU
5: Rest


RX+
SKILL/STRENGTH

Power Clean Primer
Build to Moderate 3-Position Pausing Power Clean

Power Clean 
Build to 10 Rep Max


METCON

“Jump City”
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 HPC (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 HPC (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 HPC (155/105)


STRENGTH BIAS
SWOD

1RM OHS (from rack)

1RM Clean (Full squat clean from the ground)

ACCESSORY

3xME UB Dips: record your progression (if scaled) and average of all 3 sets. Rest 3min between sets

METCON

4min AMRAP:
Burpees!


NEWS & UPDATES

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.  Check the box for a special discount code good until 7/31!

Rebels 2018-Flyer

Screen Shot 2018-07-19 at 12.36.10 PM

Saturday Clinics

10a-1p Level 1 Clinic – Mobility, Handstands, Pull-ups, T2B, Ring Swings and lead up to Muscle-up.

2p-5p Level 2 Clinic – Mobility, HSPU, Butterfly Pull-ups, Bar Muscle-ups, Ring Muscle-ups

WANT TO IMPROVE ON YOUR OLYMPIC LIFTS? 
USA WEIGHTLIFTING IS COMING TO REBELS!!!

dbthump.com

[dbthump.com]

REGISTER TODAY TO TAKE PART IN THE USAW SPORTS PERFORMANCE COACHING COURSE ON SATURDAY, SEPT. 22nd & 23rd.

SPORT PERFORMANCE COACHING COURSE
This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

  • This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
  • Coaches’ Liability Insurance is available to certified coaches.
  • Course cost: $499, plus membership

yesterday's results

Open Gym or You’ve Got Options!

Thursday, August 9th, 2018

THURSDAY, AUGUST 9, 2018

Happy Birthday Bob!

IMG_3744.JPG

WOD
SWOD

Hang PSn
Build to a heavy set of 3

METCON

For Time:
1 mile Run

For Time: 
25x Rope Climbs


RX+
REST DAY


LEGENDS
METCON

Row Conditioning:

250m easy
250m moderate
500m easy
500m moderate
750m easy
750m moderate
1000m easy
1000m moderate
1250m easy
1250m moderate
1500m easy
1500m moderate

50min cap

Pacing Guideline


ENDURANCE

Go for a run!!!! Two miles at whatever pace your feeling. Have a nice run!


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

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


NEWS & UPDATES

WANT TO IMPROVE ON YOUR OLYMPIC LIFTS? 
USA WEIGHTLIFTING IS COMING TO REBELS!!!

dbthump.com

[dbthump.com]

REGISTER TODAY TO TAKE PART IN THE USAW SPORTS PERFORMANCE COACHING COURSE ON SATURDAY, SEPT. 22nd & 23rd.

SPORT PERFORMANCE COACHING COURSE
This introduction to weightlifting training is open to anyone 17 years of age or older. The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies their chosen sport. The course includes theoretical classroom, and practical hands-on portions. Course duration is over 2 days, typically Saturday and Sunday, and lasts approximately 13-14 hours. This course is applicable for Strength & Conditioning/Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches. In compliance with our USOC accreditation, the free online Athlete Development Model training and exam is required to receive your Level 1 Sports Performance Coach Certification.
2 Day Course:
Includes certification as USA Weightlifting Sport Performance Coach upon successful completion of online Sports Performance exam and Athlete Development Model exam

  • This Level 1 certification is required for formation of a USA Weightlifting Registered Club.
  • Coaches’ Liability Insurance is available to certified coaches.
  • Course cost: $499, plus membership

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

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

Nine Movements in Thirty Minutes (or less)

Wednesday, August 8th, 2018

Wednesday, AUGUST 8, 2018

IMG_4805.JPG

 

WOD
METCON

3 Part Wod, 10min each with 3min rest between:

3RFT
10x Burpees
15x KB Sn 55/35
20/15 Cal Row

3RFT
10x T2B
20x WB 20/14
30x DU

For Time:
25/21 Cal Bike
25x FS 115/75
25x BJO 24/20

 


RX+
METCON

”Girls Gone Wild”
Fran” on the 0:00:
21-15-9 
Thrusters (95/65) 
Pull-ups

Diane” on the 4:00:
21-15-9 
Deadlifts (225/155) 
Handstand Push-ups

Amanda” on the 8:00 
9-7-5
Ring Muscle-ups 
Squat Snatch (135/95)

Each scored separately for time.

 

*If you don’t complete FRAN and/or DIANE, they will be scored as reps-completed versus time. AMANDA is for time with a 15min cap (the 23 min mark.)

 


STRENGTH BIAS
SWOD

1RM FS

1RM PJ (from rack)

ACCESSORY

3xME Pull-ups: record your progression (if scaled) and average of all 3 sets. Rest 3min between sets

METCON

4min AMRAP
DU

 


NEWS & UPDATES

SATURDAY CHANGES IN AUGUST!

1) TEAM WODS: AUGUST TRIAL TO EXPAND THE TEAM WOD OPTION
2) YOGA IS MOVING TO AIR CONDITIONED SPACE!
3) RX+ 8AM WOD MOVING TO FREE UP SPACE

IMG_2648.JPG

Saturdays are becoming more popular! We hope it’s a testament to our inclusiveness as a box. Yes, Saturday’s are tough! …as tough as you want them to be 😉 But you do not have to be a competitor to enjoy them and MORE PEOPLE ARE ENJOYING THEM!

But with each fun new thing comes a challenge, it seems.  We’re having space issues.  We don’t want any 8am changes to cramp the Open Gym time. We know many of you enjoy it. It’s like “priming” time for the Team WOD!

So here is our plan. IT IS A PLAN, and as we all know, plans sometimes have to change to make things better so please bear with us as we attempt to accomplish this!

  1. REBELHEALTH BECOMES A CARPETED SPACE AND CAN ACCOMMODATE YOGA.  We are attempting to find a carpet remnant to place on the floor in RebelHealth. We’ll move things around to make this space ideal for Yoga. It will help in that the noise will be buffered and the temps less like “hot yoga”.  WIN! No, none of us (Head Coaching Team) are carpenters, but seriously, we figure a little Googling and it’ll be a piece of cake.
  2. RX+ 8am TRAINING MOVES TO THE CF KIDS AREA.  Seamless transition: ropes, rig, racks, HS/WB wall…still fully functional training space.  This is typically a metcon in the current phase of their programming and it will help let the Open Gym’ers do their thing.
  3. WE ADD AN 8AM TEAM WOD OPTION 😬.  We have a hunch some of you that don’t do Open Gym and want to get your day started early (beat the beach traffic!) might indulge in this, and it might decompress the 9am WOD and help with the parking jam (which we’re working on as well).  This is a trial. If we are “good enough” to manage the space and the WOD, we’ll do it! If it’s a complete “SH#T show”….we’ll reconsider. And we’ll use your feedback to help drive our decisions.  The Schedule will reflect an 8am team WOD – and you’ll still sign up for it.
  4. 8am OPEN GYM WILL REMAIN AS IT IS. 

Thank you for your patience as we traverse this new plan!

The Road to Success is Always Under  Construction!

yesterday's results

Push, Pull, Snatch, Thruster

Tuesday, August 7th, 2018

TUESDAY, AUGUST 7, 2018

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WOD
SWOD

Push & Pull Strength Training (want details, show up for class and you’ll see! It’s going to be great!)

METCON

5 RDs for Max Load:
5x H Sq Sn L
5x H Sq Sn R
5x Thruster R
5x Thruster L

Use DB or KB, rest as needed


RX+
SKILL/STRENGTH

Bar Muscle-Ups
5 Sets of 35% Best Set


Deadlift

Build to Heavy Set of 10


METCON

”Captain Insano” 
3 Rounds For Time:
20 DL (245/165)
15/10 Cal Assault Bike
20 Hang DB Rev Lunges (60’s/40’s)
15/10 Cal Assault Bike


ENDURANCE

Day 1: Lets do this. It’s Half Marathon time! Today you will run 2mi at tempo. What’s Tempo mean? Our endurance page has all the info you need!


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

A NIGHT WITH THE ROWDIES…AND THE LARGO/ST. PETE POLICE DEPARTMENTS!

Saturday, August 25th, Coach Slice will be playing Soccer with the Largo Police Department as they compete against the St. Pete Police Department as they raise money for Suncoast Law Enforcemnet Charities.

Tickets are $25.00 and include admission to the charity game and the Rowdies game after that! Slice can bring ticket to the box – just leave money with a Head Coach and they’ll contact Slice to bring the tix!

Soccerflyer

Monday Funday!

Monday, August 6th, 2018

MONDAY, AUGUST 6, 2018

DUES!
Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!
Please don’t make us chase you or there will be a burpee penalty! 😉

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WEEK AT A GLANCE

Once again we’re giving you the week of programming in advance. We had favorable feedback so will continue to provide this on Monday mornings. 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.

Tuesday

Some Pulling and Pushing Strength work then a really tough (if you make it tough) DB Hang Squat Snatch and Single arm Thruster Complex. 5 rounds for Load (increaseing load each round). 5x HSqSn L, 5x HSqSn R, 5x Thruster R, 5x Thruster L. Rest as needed between rounds.
This will five rounds to challenge your skills and mobility with an odd object.

Wednesday

This is a 3-part Conditioning session today. We will be running three 10min AMRAPS back to back with only 3mins of rest between.
1) 3RFT: 10x Burpee, 15x Kb Sw 55/35, 20/15x Cal Row.
2) 3RFT: 10xx Toes To Bar, 20x WB 20/14, 30x DU
3)“Shin Guards” For Time: 25/21x Cal Bike, 25x FS 115/75, 25x BJover 24/20

Thursday

Open Gym, or
1) 1Mile Run for Time
2) 15mins to build to a heavy 3 rep Hang Power Snatch
3)For Time: 25x Rope Climbs

Friday

Two Part- Half of class will be doing one part, the other half will be doing the other then we switch.

A) Push Jerk 5 x 3 From the deck

B) “BeetleJuice”: [:45sec on/:15sec off at each station] For Reps
1) Cal Assault Bike
2) Burpee
3) Cal Row
4) Double Under
5) Rest

 

WOD
METCON

10x 1Min Rounds:
25x Air Sq
ME C&J 155/105

*Rest 2Min between rounds

**Score = total C&J reps

 


RX+
SKILL/STRENGTH

Strict Handstand Push-ups 
For Time: 
50 Strict HSPUs


Strict Pull-ups

Max Set


METCON

”Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max OHS (75/55) 
rest 3 minutes 
AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max OHS (95/65) 
rest 3 minutes 
AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max OHS (115/80) 
rest 3 minutes 
AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max OHS (135/95)

 


STRENGTH BIAS
SWOD

1RM BS

1RM Sn

ACCESSORY

3x ME UB Push-ups: Record your progression (if scaled) and your average number between all 3 sets. Rest 3min betwen sets

3 Rounds, NFT
10x DB Bench Press
10x DB BOR
10x Kneeling Landmine
10x DB Upright Row

METCON

4Min AMRAP:
WB 30/20

 


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

Phil Doganiero 3 Bridge Half Marathon!

This is the 2nd year for the  Phil Doganiero 3 Bridge Half Marathon, 5K, and 1 mile fun walk. This year it will take place on Saturday, November 10, 2018 at Coachman Park, Clearwater Florida.

Click here -> for the PHIL DOGANIERO 3 BRIDGE RACE WEBSITE to learn more about it and it’s history.

The proceeds from the race will help further the Clearwater For Youth mission that no child will be denied the ability to play in a sports program because of financial concerns.

It is very difficult and probably unwise to do a race like this without training.  Enter: your CrossFit Rebels Half Marathon Training Program. This is a tried and true program that takes into consideration your CrossFit training which is very beneficial to long distance training. Here’s our Information Page on endurance training. We have programmed 14 weeks of running to augment your CrossFitting with us to get you ready to race. The program will be available to any of our members, you’ll have emails and a programming guide.

Whether you ran with us in 2017 or are running with us for the first time, this is your chance to be a part of a worthy cause! It’s an amazing race! Do you have questions? Ask Hoagie (oddly, our strength coach is also our endurance coach) he’s got all the details!

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.  Check the box for a special discount code good until 7/31!

Rebels 2018-Flyer

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Saturday Clinics

10a-1p Level 1 Clinic – Mobility, Handstands, Pull-ups, T2B, Ring Swings and lead up to Muscle-up.

2p-5p Level 2 Clinic – Mobility, HSPU, Butterfly Pull-ups, Bar Muscle-ups, Ring Muscle-ups