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Workout of the Day

“OPEN GYM” or Conditioning and Strength

Thursday, March 23rd, 2017

THURSDAY, MARCH 23RD 2017

Happy Birthday Alan E & Joey Z!

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“OPEN GYM”
OR
WOD
SWOD
2.
3Rds NOT for time:
Pull-Push-Core
10x Strict HSPU (Hardest Prog.)
10x Strict Chin up
20sec Bottom of Front Squat Hold (BB only! Active hold)

“What will inevitably doom a physical training program is a lack of commitment to fundamentals.” Coach Glassman in his open letter to coaches way back in 2005. Another favorite Glassman quote, “Stick to the basics, when you think you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

METCON
1.
EMOMx15:
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (55/35#)
Min 3: 15 Box Jumps (24/20″)
Min 4: 15 Push Press (95/65#)
Min 5: 15 Calorie Row

 

 


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

yesterday's results

“A TRIBUTE TO THEO”

Wednesday, March 22nd, 2017

WEDNESDAY, MARCH 22ND 2017

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WOD
SWOD

EMOM X 6Min:
2x SQ. CL & JK @ 70%1RM
(Cont. from 3/13)

METCON

“A TRIBUTE TO THEO”
For Time:
22x Cal Row
17x BJ 30/24
15x DL 185/135
12x C&J 185/135
9x FS 185/135
6 x 30 DU*
*6 Bar Facing Burpees after each set of DU
25 min cap

We do this workout in honor of the precious life of this sweet boy Theo Huff. Ricky and Leah Huff gave birth to Theo on 3/22/15.  This sweet innocent boy was diagnosed with cancer at 5 months old. 

Coach Nicole came up with a version of this workout for the kids to do to honor Theo’s courageous fight during the CrossFit Rebels’ Spring Jamboree. During that time, Theo had already undergone 17 treatments but was still able to grace us with his presence and attend that Jamboree! 

Image may contain: 1 person, closeup After 19-month-old Theo grievously lost his 14-month battle on 10/21/2016 we modified this workout to be done on Theo’s birthday each year by the adult class. It is important to remember this sweet boy. He was born into an unfair world with extremely unfair circumstances, but he never stopped fighting. He gave his family and EVERYONE who knew him loads of joy and plenty of laughs and love. 

We will all forever remember the life of Theo Huff!

CONGRATULATIONS TO RICKY AND LEAH AND THE WALKER/HUFF FAMILY
They were a huge part of coordinating and promoting this fundraiser in Ft. Lauderdale this past weekend for the National Pediatric Cancer Foundation (PCF).

http://wsvn.com/NEWS/LOCAL/JUNIOR-SUPERMODELS-TAKE-OVER-RUNWAY-AT-PEDIATRIC-CANCER-FUNDRAISER/

Coming to Tampa in May, stay tuned for the local fundraiser for the PCF!

 


RX+
Will Be posted at the box.

 


NEWS & UPDATES

YES, THE SPEAKERS ARE BUSTED

We ask for your patience as we work through the fact that somehow we blew all four main speakers in the gym at the same time last week. We are in the process of procuring new speakers and having them installed. Thanks, in advance, for your patience. 

yesterday's results

“EQUALIZER”

Tuesday, March 21st, 2017

TUESDAY, MARCH 21ST 2017

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WOD
METCON

“Equalizer”
3RFT:
3x Legless Rope Climbs
6x PJ 185/135
12x DL 185/135
48x DU
48x WB 20/14

This workout has been nicknamed “Equalizer” for a reason! CrossFit is a sport that GLORIFIES the “GENERALISTS” and crushes the “SPECIALISTS.” Men and women who are really strong but don’t put the time and effort in to get good at body weight movements or skills like double unders are exposed in this workout! Our priority is to have you push yourself to get better and stronger in ALL your fitness domains and modalities! You will not be allowed to Rx the weight without rx’ing all the movements!

“Hiding from your weaknesses is a recipe for incapacity and error.”
– Coach Glassman

CAP= 25 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

WEDNESDAY (3/22) FIT LIFE FOODS ANGELICA and new member of Rebels will be on site for the 5pm and 6pm classes with some samples, menus and information about their products and services. We know many of you guys are busy – life is busy – jobs, families, training…so much to fit in. Sometimes having a healthy meal already prepared for you is helpful so you can spend time with family or doing other things. Fit Life has three sizes of meals: Small, Medium and Large so you have choices for calories and macros.  There are options that fit a Paleo/Ancestral lifestyle and a “mac and cheese” lifestyle! LOL.  All meals  have “macros” on the package so for those trying to get their quantities of food right for training and body composition, that’s one of our favorite things about their meals, aside from the convenience and taste.  If you’re available – come by and check them out!

ARE YOU FEELING LOOSE ENOUGH IN YOUR WORKOUTS?

Warm ups are designed to be done at the TOP of the hour. CrossFit Rebels has always allowed our athletes to come in up to 15 mins prior to their training hour. We allow this so you can properly roll out, stretch, or focus on those areas of weakness. This can help you be more prepared for your daily wod and come closer to reaching your fitness goals. If it is mobility, ask one of your coaches how we can attack your mobility issue. If it is weakness, come in and build strength in that domain (i.e. sets of pullups and pushups before the warm up to increase strength and capacity.) If it is skill (DU, BJ, Pistol, Rope climb,) come in and practice before your warm up!
It is important to us that you attack your weaknesses. IMG_2639.JPG
We would like to clarify that this extra warm up/skill work should be done individually and without disrupting the class at hand. If you ask a coach to help, please ask them during YOUR class and we can set aside a little bit of help focusing on that specific area you wish to work on. 
We have recently designed a warm up for a few different athletes who claim they needed MORE than 15 mins before class to warm up their shoulders, hips, back, etc… However, as athletes, we just need a little more focus in specified target areas to help attack what mobility issue is causing the problem. In fact, your coaches LOVE when you need help and want guidance on mobility or strength/skill issues. Please let us know and we can help you achieve your goals! After all, that’s what we’re here for!  

 

yesterday's results

Time Trials

Monday, March 20th, 2017

MONDAY, MARCH 20TH 2017

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WOD
METCON

We wanted to show you a video of the fastest 100 push-ups but an exhaustive search only yielded results of quarter reps.  Nobody seems to do full ROM push-ups!  WTH?!  Let’s set the mark today, chest-to-gound and arms locked out on EVERY REP.  

Time Trials:
400M Run
500M Row
100x Pullups
100x Pushups
100x situps (bfly)
100x Squats
*You have the entire hour to complete these exercises. You may go in any order you wish, and must time each one individually. 
Compare to: 1/16/15


RX+

Will be posted at 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

FOOD FOR THOUGHT:  How’s your row technique?  At a recent training seminar Ben Bergeron said, “Rowing is the most brutalized movement in CrossFit. When it comes to rowing, most people are either training or competing, but never get around to actually practicing.” Most athletes don’t know the difference between the three. “Most people think that they’re training, but they’re actually competing,” he tells the group. “If, after a training session, you’re concerned with the scores of other athletes or whether you beat your PR, you’re competing”. While talking through some common errors and corrections, Ben is reading the room. “I know what you guys are thinking. Some of you guys have tried to row like this, but you find you can’t row as fast, or you can’t get as much power. So you go back to doing what you always do,” he says, as the athletes exchange guilty smiles. Legitimate practice, he says, requires that you detach yourself from the results. “Focus on actually getting better, without worrying about the outcome.” This, he says, means that you have take a step back from your training. “I know you can do what you’re currently capable of,” he tells them. “If you want to get better, you have to take a step backwards, slow things down, and hammer the fundamentals”.

WEDNESDAY (3/22) FIT LIFE FOODS ANGELICA and new member of Rebels will be on site for the 5pm and 6pm classes with some samples, menus and information about their products and services. We know many of you guys are busy – life is busy – jobs, families, training…so much to fit in. Sometimes having a healthy meal already prepared for you is helpful so you can spend time with family or doing other things. Fit Life has three sizes of meals: Small, Medium and Large so you have choices for calories and macros.  There are options that fit a Paleo/Ancestral lifestyle and a “mac and cheese” lifestyle! LOL.  All meals  have “macros” on the package so for those trying to get their quantities of food right for training and body composition, that’s one of our favorite things about their meals, aside from the convenience and taste.  If you’re available – come by and check them out!

 

Is the CrossFit Open showing you you have some areas to work in for next year???

We offer CERTIFIED PERSONAL TRAINING SERVICES for Open skills, weaknesses & areas you may lag behind in.

We all don’t progress in the same way – we all have individual strengths and weaknesses, and the way we make progress is also very individual. 

Three of the five of our Head Coaches are currently certified personal trainers (OK – one’s a physical therapist but we think that counts!), and two are pursuing their certification…all NCAA accredited…which means there’s an exam that’s not simply done from home, on a computer where you can reference the internet and your text books.  We require our personal trainers to be “tested” objectively. In the past we’ve let this slide but no more – the quality of our services are only as good as the quality of our providers.

Sometimes athletes ask for special skills sessions, some want an additional program written to supplement a weakness and they use a monthly session to check up on their progress…and sometimes, when a new athlete joins, they just want to CrossFit privately for a period of time to gain confidence before beginning the group classes.  In preparing for the Open, you can gain some valuable advantages by working with a coach on strategy, timing and refining skills that will make you more efficient in your movements.  Mobility, strength, skill, speed…all of these things can be focused on directly with in a private session.

If you are interested, ask Sam or Paul for details. Coaches that can take personal training clients are: Mouth (Ed), Sam, Paul.   Jaida and Phil are working toward their certifications and will be available mid 2017.   We can also do 1/2 hour sessions!  Sneak one in once or twice a week to hone or practice a skill – worth every penny!

We have a few athletes who got with one of our Certified Personal Trainers early in the year and attacked skills they knew they were lacking in. These athletes are surpassing their expectations and improving in their skills further than they had even dreamed!
A little extra work can go a long way!
Ask a head coach how to get started today.

 

REST DAY

Sunday, March 19th, 2017

SUNDAY, MARCH 19 2017

Happy Birthday Chris Johnston! (A.K.A CJ!)

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Take a rest day. Everyone’s doing it! 😉 See ya’ll Monday! 

NEWS & UPDATES:

WEDNESDAY (3/22) FIT LIFE FOODS ANGELICA and new member of Rebels will be on site for the 5pm and 6pm classes with some samples, menus and information about their products and services. We know many of you guys are busy – life is busy – jobs, families, training…so much to fit in. Sometimes having a healthy meal already prepared for you is helpful so you can spend time with family or doing other things. Fit Life has three sizes of meals: Small, Medium and Large so you have choices for calories and macros.  There are options that fit a Paleo/Ancestral lifestyle and a “mac and cheese” lifestyle! LOL.  All meals  have “macros” on the package so for those trying to get their quantities of food right for training and body composition, that’s one of our favorite things about their meals, aside from the convenience and taste.  If you’re available – come by and check them out!

ELISA’S GREATEST WISHES PALM HARBOR SPRING FLING 5K and 1 MILE FUN RUN

The 3rd Annual Palm Harbor Spring Fling benefitting Elisa’s Greatest Wishes. This is the third year we have supported this event, and it’s near and dear to your Coach Leigh.  So come out and support the race and the cause. It’s a beautiful run along Pinellas Trail and the event is always fun before and after. Just bring bug spray!

 This charitable organization, in cooperation with the Pinellas Education Foundation, provides support for numerous causes including the purchase of books for school libraries, funding scholarships and projects for Girl Scouts, youth athletics, and children with medical needs to name a few. 

The  5K Race and 1 Mile Fun Run will feature a professionally chip timed 5K race followed by a 1 mile fun walk/run.

To register go HERE.

spring fling 2017

 

 

 

 

OPEN GYM, TEAM WOD!

Saturday, March 18th, 2017

SATURDAY, MARCH 18 2017

Happy Birthday Lindsey G. and Rachel Ford!

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PLEASE KNOW! Coach Phil is demonstrating the Butt Ball Game. No sexual “things” going on here at all!

It’s Coach Phil’s Saturday!

8 am open gym or yoga *17.4 judging will be going on as well!
9 am TEAM WOD
10-11am- 17.4 judging starts back up

 

NEWS & UPDATES:

UPCOMING LOCAL CROSSFIT COMPETITIONS 

THE BACON BEATDOWN 20116145191_3096216411859_1015290912_o
When:  June 24th-26th
Where: Daytona Beach Ocean Center
What: 3 day CrossFit Competition.
Cost: $100-$140/TEAM
Divisions (Teams of three and Individual): Beginner, Intermediate/Masters, Elite, Little Piglets – Kids ages 8-10, Piglets – Kids ages 11-13, Teens – 14-16
More Info: http://thebaconbeatdown.com/
Register: https://www.boxtribetracker.com/1908/reg/

Coaches Paul and Crum plan to bring their team (with DJ) back this year to reclaim their Elite 1st place title.

WOD Wars 2
4/15
Dunedin Rec
Team of 2
Dirty South Games
5/6-7
Winterhaven
Team and individual
GRID 6 Tampa
3guy/3girl teams
Sometime in May
More info to come
https://thefgl.com/
FNThunderdome 
6/3-4
Ft. Myers
Team and individual
Freedom Games
7/1
Riverview
Team same/coed
Central Florida Throwdown 5
9/16-17
Lakeland
Team and individual

yesterday's results

OPEN WOD 17.4

Friday, March 17th, 2017

FRIDAY, MARCH 17 2017

HAPPY ST. PATRICK’S DAY!

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WOD & RX+
17.4 is ….16.4

WARM UP (modified from The Movement Fix)
2-3 Rds:
10x Hip Ext
10x Cossack Squat
10x DL 40-50% 1RM (1st Rd – increase load each round)
10x Pushup into down dog -on video at 1:34 -(load shoulders – prep for HSPU)

WOD PREP
2-3 Rds:
12x WB
9x DL (bar loaded at or slightly lower than WOD load)
6x HSPU

17.4
Complete as many rounds and reps as possible in 13 minutes of:

55x DL 225/155
55x WB 20/14
55 calorie row
55x HSPU

We will most likely run heats in classes of greater than 10. Please be patient!  Unlike many gyms with less than 10 rower, we very seldom delay the start of your WODs due to equipment. Today’s an exception.

If you are “testing the WOD”, waiting to be judged, you’ll be in the second heat.


NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS – FACEBOOK GROUPS!

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Rebel Runners
 
– Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook (link to group in the name) or ask Coach Moana or the Davii (Justin and Wife…we mean Steph) as they lead the group. 

screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.

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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

 

 

 

YESTERDAY’S RESULTS:

Open Gym or “Luck of the Irish”

Thursday, March 16th, 2017

THURSDAY, MARCH 16 2017

Happy Birthday Brittany D. and Sean Moyles!

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‘OPEN GYM’ OR…
WOD
Celebrating St. Patty’s Day early this week due to 17.4 being our priority for tomorrow.

“Luck of the Irish”
For Time:
50x KBSw 55/35
5 x Burpee
40x Goblet Squat
10x Burpee
30x KB Sn (15/Side)
15x Burpee
20x KB CL & PR (10/side) Alternating
20x Burpee
10x TGU (5/side)
25x Burpee

*One arm movements are not alternating


RX+

Posted at 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

OPEN GYM OPTIONS FOR BALANCING OUT YOUR ABILITIES
Rebels, Thursday’s you can always work skill sheets to illuminate where weaknesses or holes exist in your training! Your coaches can help add training volume on Thursday’s as well as Saturday’s to help fill any gaps you may have! And by gaps, we mean imbalances in where you’re strong, weak and right on!  Bodyweight movements, barbell movements, running (speed/endurance), gymnastics skills….

*Ask a head coach about our “Level 1” skill sheets in our skill crates! It is a great way to ensure you are a “balanced athlete”. We consider getting out of Level basically…finally moving toward RX.  Are you there?

Here’s food for thought:  Just read an article on how to test BODY COMPOSITION…OR BODY FAT. No measuring devices needed.  The quote was:

In other words, if your body fat percentage is greater than your max number of push-ups, you have a low strength to mass ratio, which is basically a more scientific way of saying that you’re too fat. If this is the case for you, the only pie you should be eating is a big ol’ slice of humble pie.

Put your ego aside and devote yourself to improving the basics. It doesn’t matter how much you can deadlift; if you can’t do a single pull-up, you’re not strong.

Source: TIP: THE BEST BODYFAT TESTER in case you want to read the rest.

WHERE WE ARE ON SOCIAL MEDIA

Special Groups on FB

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Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

And we even Tweet sometimes!

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@CrossFitRebels
@RebelHealth

 

 

yesterday's results

AMRAPs, plural!

Wednesday, March 15th, 2017

WEDNESDAY, MARCH 15 2017

HAPPY BIRTHDAY RICKY!!!

Jump Rope Check-In-Handout

Double Unders: One of the most simple, yet complex, movements we can have in a WOD. If you’re good them, it makes all the difference in your WOD.  If you’re EFFICIENT at them, you’re home free. Check out our friend Molly Metz and her tips for efficient set up and execution of Double Unders, above.

WOD
SWOD

BS 5×5 65%-75% of 1rm
ALT: 3x BJ AHAP

METCON
6min AMRAP:
3x PSn. 135/95
5x OHS 135/95
7x Ring Muscle-up

[Rest 3min]

6min AMRAP:
9x PC 135/95
9x FS 135/95
15x C2B Pull-  ups

 


RX+

Will be posted at the box

 


NEWS & UPDATES

screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram
Legends @ CrossFit Rebels on Instagram

The Ghost!

Tuesday, March 14th, 2017

TUESDAY, MARCH 14, 2017

Happy Birthday Steve B!

 

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WOD

GYMN SWOD/GYMN SKILLS

3RDS NOT for time
15x Ring dips
15x C2B Pull-ups
15x GHD Sit-ups

*Priority is solid gymnastics form! Tight body on dips and pull-ups!*
Coaches will work with you to clean up broken kips and beat swings. Prerequisite for ring dips is RX Bar dips. Prerequisite for C2B Pull ups is Rx Pull ups (no band). Work the basics today – fundamentals!


METCON

THE GHOST
6 RDS FOR REPS

MIN 1- row (cal)
MIN 2- burpee
MIN 3- DU
MIN 4- rest

 


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-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!