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Workout of the Day

TIFF’S SATUR-YAY

Saturday, July 20th, 2019

Saturday, July 20th 2019

Happy Birthday Coach Terry!

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Today is Coach Tiff’s Saturday
8am- yoga/open gym

9am- Team WOD 

 

 


RX+
See comptrain.co for Saturdays programming


NEWS & UPDATES

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

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MEMBERSHIP 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! ūüėČ


YOGA …DO IT!

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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.

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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

D.T.

Friday, July 19th, 2019

Friday, July 19th 2019

Happy Birthday #9!

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WOD
SKILL/SWOD

1.
THR Capacity Drills
EMOM x 11′
*See attached at box

METCON

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and (at the time of death) one-year old son T.J.

2.
“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


RX+
SKILL/STRENGTH

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Pos P.Sn
3-Pos Sq.Sn

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week. Where as last week we faced 4×9 reps, today we have 3×12.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme.

 


METCON

Conditioning
“BFF”
Teams of 2:
Ascending Ladder for 25 Minutes

3-6-9-12-15…
Row Calories
KBS 53/35/25
Wallballs 20/14/10

 

 


NEWS & UPDATES

WARMING UP, CLEANING UP AND BOX ETIQUETTE/COURTESY

IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs. ¬†Recently we’ve developed a bit of a complex having to move some of you “out of someone else’s workout”. Or worse, had complaints that the next class is walking “through” your workouts while you’re still on the clock.

Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s WOD.

Additionally – classes typically have a sense of community within them. ¬†And by community you care and want the rest of your class to finish strong! The worst thing that can damper your mojo when finishing your WOD is when you’re doing the last set of Burpee over Bar and someone walks or stands in front of your bar as you’re trying to finish. Whether cleaning up or setting up…if your class is still in play, on the clock, help your fellow athletes finish. ¬†Both the coaches and the athletes lately have been dismayed by the lack of concern for those still training.


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.

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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!

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Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an¬†all-day¬†open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space¬†management when you’re making your own rules.¬†

yesterday's results

OPEN GYM OR… BRODKSY

Thursday, July 18th, 2019

Thursday, July 18th 2019

Happy Birthday Fluffy!

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WOD
SKILL/SWOD

1.
Pullup Capacity Drills
-See attached at box
*If hands aren’t shredded from T/W
Alternate will be to work HSPU/ HS Walk progressions

METCON

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Michael Brodksy

2.
“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

*Your fellow athlete Matt Ellis put together this workout with a few of his coaches in California for one of his best friends and K-9 partners, Michael Brodsky, who was killed in action in 2012. He was a K-9 handler that was deployed in Afghanistan and the numbers represented are significant to his death. While down range he was hit by an IED on July 7th (7/7). He was in life threatening condition and with the extent of his injuries was moved to Germany for more extensive treatment. He, unfortunately, was not able to recover from his injuries and lost his life on July 21st (7/21) at the age of 33. Every year Matt completes this workout on July 21st in memory of Mike. This year will be the 7th year anniversary of his passing.

3.
Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)



RX+
Rest day or work your weaknesses.


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

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


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 17th

bring a friend

Saturday, July 20th
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

Saturday, July 27th
8:00am Open Gym & No Yoga
9:00am Coach Paul’s Team WOD

Saturday, August 3rd
8:00amOpen Gym & Coach Sam’s Team WOD preceding the…
9:00am CF Kids Annual In House Competition (tentatively scheduled)

Saturday, August 10th
8:00am Open Gym  
9:00am Coach Jaida’s Team WOD

Saturday, August 17th
8:00am Open Gym  
9:00am Coach Paul’s Bring-a-Friend Team WOD

Saturday, August 24th
8:00am Open Gym 
9:00am Heats begin for the Annual 31 Heroes WOD (teams of 2), 31 minute AMRAP

Saturday, August 31st 
8:00am Open Gym & 
9:00am Coach TBD’s Team WOD



BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow‚Äôs 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‚Ķ).
  • You‚Äôre special: this is only offered to current athletes of CF Rebels.

yesterday's results

SN WORK and 3RFT

Wednesday, July 17th, 2019

Wednesday, July 17th 2019

Happy Birthday Emily F!

 

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WOD
SKILL/SWOD

1.
15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor
(3 reps = 1 rd.)

METCON

2.
3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-


RX+
SKILL/STRENGTH

Push Jerk Skill
Alt “OTM” x 8 (4 Rds):

Min 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Min 2 – :30s Barbell Overhead Hold


METCON

Barbell Cycling
All with a running clock:
:30s On, :30s Off – DL
:30s On, :30s Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
1:00 On, 1:00 Off – DL
1:00 On, 1:00 Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
:30s On, :30s Off – DL
:30s On – PJ

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds ‚Äď 95-105-125-105-95
Masters Pounds– 65-70-90-70-65

Conditioning
“Double Header”
For Time:

50/35/25 Cal Bike
… Directly into:
100-80-60-40-20 –
Double-Unders
50-40-30-20-10 –
AbMat Sit-Ups
… Directly into:
50/35/25 Cal Bike

 

 


NEWS & UPDATES

THE NEW REBELS “STORE”

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This is a work in progress, but it’s functional! We are working with a new company called MDI to bring you “on demand” apparel and Rebels “stuff”. MDI will also supply some of our on-site products to come. All of our past logos aren’t yet uploaded including the Rhino and Unicorn, but they’re coming!  Check it out – it’s ready to rock and roll!

You can visit us online at http://store.crossfitrebels.com



UPCOMING CROSSFIT COMPETITIONS 

AUGUST 10, 2019
MERCILESS GAMES
Valor Fitness,  Seminole, FL
$150/team of 2
Divisions:  RX, Intermediate, Scaled
6 WODs in 60 minutes!
Register: boxtribetracker.com/3116/web
Code: NOMERCY50 for $50 off – expires soon!

AUGUST 30-31, 2019
TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/


OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams ‚Äď 3 Person Same-Sex
Scaled Teams ‚Äď3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female


OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
REGISTER: http://runsignup.com 

NOVEMBER 13
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3

Divisions:

INDIVIDUALS:
Scaled
Rx
Elite

TEAMS:
Scaled
Intermediate
Masters
Rx

yesterday's results

FS and FRAN (rolls right off the tongue…)

Tuesday, July 16th, 2019

Tuesday, July 16th 2019

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WOD
SKILL/SWOD


1.
FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

METCON

2.
“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-


RX+
SKILL/STRENGTH

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk


Midline
OTM x 9 (3 Rds):
Min 1 – Strict TTB
Min 2 – GHD Static Hold – Belly Up (Supine)
Min 3 – Banded GM
Not for score. Practice quality reps in each time domain.


METCON

Conditioning
“Run DMC”
4 Rounds:
200 M Run,
8 Bar Muscle-Ups
200 M Run,
12 DB PSn 70/50/35

 


 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 still 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. 


COMING IN JULY! REBELS’ NEW WEBSITE!

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Rebels opened over 8 years ago – before Instagram existed and when the iPhone 4 was the latest! ¬†And… before mobile versions of websites existed. ¬†In the last 8+ years we’ve been moving and grooving, growing and evolving…and it’s finally time!

In the middle of July we will begin the transition to a new website platform.

We do not expect this to come without problems and we’ll do our best to work through the transition is the way we’re going to tackle this. ¬†We hope we’ll transition without a hitch of you all not knowing what the WODs are or what’s going on, but to prevent that, we’ll probably manually post to FB the WODs (wish IG has the ability to link, but right now it doesn’t for us). ¬†Stay tuned!

yesterday's results

BELLYFLOP and BEETLEJUICE

Monday, July 15th, 2019

Monday, July 15th 2019

Happy Birthday KC!

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WOD
METCON

2 Parts-No specific order today

“Belly Flop”
20′ AMRAP:
1000 m run
10 x burpee
800 x m run
18 x burpee
400 m run
24 x burpee
200 m run
In time remaining… ME burpee

“BeetleJuice”
4 rds- :45 work/ :15 rest/trans.
1. Bike
2. Burpee
3. Row
4. DU
5. Rest!

THIS WEEK AT A GLANCE

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

Tuesday

1.
FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

2.
“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-

Wednesday

1.
15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor

(3 reps = 1 rd.)

2.
3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-

Thursday

1.
Pullup Capacity Drills

-See attached at box
*If hands aren’t shredded from T/W

Alternate will be to work HSPU/ HS Walk progressions

2.
“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

3.

Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)

Friday

1.
THR Capacity Drills

EMOM x 11′
*See attached at box

2.
“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


RX+
SKILL/STRENGTH

Stamina Squats
ALT “OTMx 12 (6 Rds)
Odd– 3 Front Squats
Even – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Body Armor
ALT “OTM”x10(5 RDs):
Min 1 – :30s DB Close-Grip Floor Press
Min 2 – :30s Glute Bridges

 


METCON

Conditioning
“Elizabeth”
For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds – 135/95

 

 

 

 


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

Why do we have a schedule ‚Äėbook‚Äô?

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Here at Rebels‚Äô we use a schedule¬†book¬†vs. an¬†online¬†version or app. ¬†While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out. ¬†Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer says ‚Äėnope.‚Äô Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes. ¬†It allows us to compare the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It‚Äôs harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‚Äėcapped.‚Äô Therefore, your spot isn‚Äôt restricted because Sally put herself on the schedule but may not even be there that day at the time.¬†Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches


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

yesterday's results

sunday

Sunday, July 14th, 2019

Sunday, July 14th 2019

Happy Birthday  Scott Crawford!

IMG_6790.JPG

Rest day!

THIS WEEK AT A GLANCE

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

Monday

“Belly Flop”
20′ AMRAP:
1000 m run
10 x burpee
800 x m run
18 x burpee
400 m run
24 x burpee
200 m run
In time remaining… ME burpee

“BeetleJuice”
4 rds- :45 work/ :15 rest/trans.
1. Bike
2. Burpee
3. Row
4. DU
5. Rest

Tuesday

FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-

Wednesday

15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor

(3 reps = 1 rd.)

3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-

Thursday

Pullup Capacity Drills
-See attached at box
*If hands aren’t shredded from T/W

Alternate will be to work HSPU/ HS Walk progressions

“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)

Friday

THR Capacity Drills

EMOM x 11′
*See attached at box

“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


NEWS & UPDATES

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CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM ‚Äď 5:00PM &
SUNDAY, SEPTEMBER 8TH¬†8:00AM ‚Äď 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code belowframe

COACH JAIDA’S SATURDAY

Saturday, July 13th, 2019

Saturday, July 13th 2019

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-Today is Coach Jaida’s Team WOD-
8am- open gym *NO YOGA
9AM- Team WOD

 


RX+
See comptrain.co for todays programming 


NEWS & UPDATES

SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!


PALEO STORE

Have you checked out our paleo store lately? We have a TON of new, delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

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New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

Screen Shot 2018-05-28 at 6.15.12 PMThey are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

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While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on ‚ÄúHow to shop‚ÄĚ are posted on the fridge and by the front door, or you can ask any coach!

9 YR. ANNIV WOD!

Friday, July 12th, 2019

Friday, July 12th 2019

Happy Birthday WIFE & CrossFit Rebels! <3

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WOD
METCON

9 YR. ANNIV WOD!
For time:
9 rds-
9 x pistol (alt)
9 x DL 115/75
9 x HPC
9 x PP
9 x Pullup
9 x KBS 55/35
9 x Burpee
9 x WB 20/14
9 x BJO 30/24


RX+
SKILL/STRENGTH

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

(Don’t have muscle ups) For Quality
5 low ring sit thru’s

5 easy jumping muscle ups
5 harder jumping muscle ups
5 Swings to pop hips to rings

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as “for time”. Rest as little as needed to maintain unbroken sets.

 


METCON

Conditioning
“Encore”
3 Rounds:

40/30 Calorie Row
20 Lat Burpees Over Dbl-DBs*(side-by-side)
10 Double DB PC *

DB’s=70’s/50’s/35’s

Dbl DB PC is from between the legs to-top-of shoulder, no dropping of DB’s

 


NEWS & UPDATES

HEADS UP FOLKS!

Coach Sam here (of course it is…I’m always the bad guy).

We have a schedule for classes…no, not an app, but a schedule. No different than when you all signed up and we told you how things work. Even our coaches sign into classes to train!

Using the box phone number, you can text in (please, not right before you show up) to be added if you are not on for a class you wish to train in. ¬†Recently we have had a pretty awful time planning our space and equipment because MANY of you are showing up but aren’t on the schedule. You cause a lot of problems, stress, disorganization and planning problems when you do this. The quality of coaching is less because of this and that’s not cool with me, nor with Ed, Paul, Jaida, Nic and the rest of the coaches who try to have a plan going into each class.

We will make announcements in the classes today as a reminder. In the future, we may set the scorecards up for the WOD based on the names that are on the schedule. ¬†Systems only work when everyone participates…we need your participation!


WARMING UP, CLEANING UP AND BOX ETIQUETTE/COURTESY

We’ll admit that it’s starting to become painful watching some of you warm up…and we mean that with the greatest of respect and the most love!

Some helpful hints for those of you who arrive 15 mins prior to class to “warm up”:

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  • 15 min prior but no earlier right?…and if earlier, you hit the street for a solid mile run warmup… probably THE best overall circulatory and muscle warm up to start your class with….but we’re just sayin’…better than rowing or biking? Yes. It’s the most primal and total body warm up you can do
  • you should include and begin with a general cardiovascular effort of 2 -5 mins. ¬†Running is preferred as it’s total body and it’s never going to be in the way of your fellow
    classmates who are training at the time
  • stay off the rollers and bands (unless it’s Thursday and that’s what your day consists of); start moving! ¬†Move first …warm those muscles and tendons up FIRST…geesh guys…we take for granted that you guys understand that body and understand that trying to stretch a cold muscle or tendon is similar to a cold rubber band…a warm one will stretch better and be more supple. ¬†Small circuits of movements that are compound and that warm up the movement or the muscles you’re about to use are the best. ¬†Here are two that seem simple, but they’re likely better than what you are currently doing: ¬†CROSSFIT WARM UP¬† ¬†and¬†TRAIN HEROIC’S “HOW TO MAKE THE MOST OF YOUR CROSSFIT WARM UP”¬†and CATALYST SQUAT HELP
  • your warm-up should take no more than 15 minutes…we know everyone thinks they are a “unique snowflake”…but you’re not! 😂. ¬†Our Legends Athletes (70 y/o +) warm up with compound movements and circuits…and they actually squat and have an overhead range of motion as good as ours!
  • if you have areas that need extra help, like hips, shoulders, ankles…do your structured warm up first AND THEN attack the problem areas...after they have improved circulation and blood flow, ¬†Things you might be used doing (habitually) might not be the best for your warm-up each day. Bicep curls are great…if you’re doing rope climbs…but so are chin-ups and ….rope climbs! ¬†Foam rolling might feel good….but if that’s solely what you’re doing, your squat is not going to be deeper or improved – rather, Samson stretch or spiderman lunge, goblet squats, sitting in the bottom of a squat with a barbell on your back….guys: warm up the movement!

There’s a reason Yoga takes you through a series of poses over and over again and moves from one to the next in succession…it causes continuous movement…it increases blood flow to the muscles and movement makes muscle and tendons more pliable – able to move with more fluidity.

If you remain stiff, and continue to take forever to warm up…and never feel warmed up…maybe you need to change things because “more of the same often yields more of the same”.


yesterday's results

PULLUP CAPACITY AND ISABEL

Thursday, July 11th, 2019

Thursday, July 11th 2019

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WOD
SKILL/SWOD

1.
Pullup Capacity Drill (Week 1/4)

*See attached at box

METCON

2.
SN Warm up

3.
W. “Isabel”
For Time:
30 x SN 135/95

 


RX+
Rest or work your weaknesses 


LEGENDS
50Min AMRAP Row for Meters



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

CROSSFIT REBELS’ ANNUAL IN-HOUSE COMPETITION

CFR-Insurgence2-Green-Star

INSURGENCE 2.0

THE EVENT

We love this event! 100% all Rebels. Comfort…yet pressure!
Coach Paul has designed a full day event with the following divisions: Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
There will be Cash Prizes, and Professional Photographer Jay Knickerbocker will be onsite for hire.
You can register here: https://www.boxtribetracker.com/3079/web/
Or for more information check out our event webpage:  INSURGENCE 2 INFORMATION & STANDARDS

 WHO CAN PARTICIPATE?

Any athlete at Rebels can participate in many ways:
1) Compete! There is a division for you!
2) Volunteer. Soon Paul will announce the volunteer needs. From judges to parking, teamwork makes this event epic!
3) Help us obtain sponsors.  (see below)
4) Donate. All proceeds, once the cost of the event is paid, go back into the box toward our Hardship Fund for athletes who may fall on hardships and need financial assistance training, and toward the Equipment Fund to provide maintenance on existing equipment and purchase new equipment.

SPONSORS AND DONORS/CONTRIBUTORS

Sponsorships and donations help us provide cash prizes, feed the volunteers and judges and provide a first class event.
These are the sponsorship opportunities:  INSURGENCE 2.0 Sponsorship Packages

If you have any questions, reach out to Coach Paul or Sam.

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow‚Äôs 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‚Ķ).
  • You‚Äôre special: this is only offered to current athletes of CF Rebels.

yesterday's results