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Workout of the Day

Rest Day

Sunday, November 12th, 2017

SUNDAY, NOVEMBER 12, 2017

Happy Birthday Ed, Melly, Nick C.!

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 All Athletes:
REST

 

 


NEWS & UPDATES

HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

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Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

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Finally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

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Veterans Day Team Wod!!!

Saturday, November 11th, 2017

SATURDAY, NOVEMBER 11, 2017

Happy Birthday Jian!Happy Veterans Day!!!
Thank you to all who have and currently serve this great country!!!

 

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8am Open Gym/Yoga
9am- Paul’s Veteran’s Day team WOD


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Today is the day! May your feet be light and your lungs full! Good luck: ANewd, BNewd, Crum, Chia, Dan N., Ed F., Sam F., Jenn E., Julie B., Leigh, Mete, Mallori, Phiz, Rob H., Suzy, Stacy D., Trish, #9, and Luke B, Arlene M, Rene….and anyone else we may have missed! (We did ask through the emails Piz sent out to those listed on the board!)

 


NEWS & UPDATES

Farewell Kyle T! Best of luck on your journey! You’ll always have a second home here at Rebels. We’ll miss you! 

CF KIDS ROOM RULES

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air conditioned space with tables for coloring or playing games or watching videos.  We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room please. Kids can have closed water bottles, but that’s it.
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them.
  • Please take your kids to the restroom before you or they train. Unfortunately due to some misuse, we can no longer allow the kids to go back and forth to through the RebelHealth room to the shower/restroom.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy.
  • However odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDW SILLS.

Thank you for your cooperation!

BOX RULES

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high skid kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE DAILY SCHEDULE!
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE.
    We are “coaches” and though many of us are personal trainers, we don’t unload/load your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to re chalk.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY.
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS.
    Write your d@!* times and loads in your WOD Journal! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA.
    EX: Blood, sweat, vomit, etc.
  13. DON’T MAKE US ASK YOU FOR MONEY.
    Dues are due on the first of the month.
  14. LET THE COACHES COACH.
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF.
    We are more than a gym… We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!

Hero Wod: Bull

Friday, November 10th, 2017

FRIDAY, NOVEMBER 10, 2017

Happy Birthday Nick H., Julie B., & New Nate!
TODAY IS THE MARINE CORPS’ BIRTHDAY. SAY HAPPY BIRTHDAY TO A MARINE!!

 

Bull Barrett

We do this WOD in honor of…  U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

To his family, he was Brandon. To his Marines, Lieutenant Barrett. To his buddies, Barrett was known as “Bull” – a selfless friend who forged an instant bond with his band of brothers.

Barrett’s friends in the military spoke of his love of sports, late night euchre games and trips around the country. Lieutenant Junior Grade Birsner also talked about his selfless nature while serving in the military.

The past two Christmas mornings, Barrett volunteered to stay on duty so that his friends could be with their families.

Although Captain Barrett made the ultimate sacrifice, friends say his character and love of country will live on.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson

WOD
SKILL

Row Conditioning:
3min ME Cal.
6min rest
2min ME Cal.
4min rest
1min ME Cal.

Technique is paramount!
Teams of 3; fastest rower last. Each teammate rows 3 minutes and rests while the other two go. Transition from 3 min to 2 min to 1 min as a group after each athlete has completed the row for the specified minutes per round.

METCON

1 Round of “Bull”
For Time:
200x DU
50x OHS 135/95
50x Pull-Ups
1mi Run

 


RX+
SKILL/STRENGTH

Weightlifting:
On the 2:00 x 7:
3 H.Sq Clean + 1 Jrk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat


METCON

Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups


STRENGTH BIAS

Barksi Clean 5×3 @ 45%

Pcl + PJ 6×2 @75%

Depth Jumps x16
men: 20”-deck-16”
women: 16”-deck-12”

Psn 6×2 @75%

Sn Pulls pausing 1in off deck for 3
seconds
80%/3
85%/3
90%3

Paused OHS 5×3 climbing. Pause
5sec at the bottom in active hold
for every rep


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Race tomorrow!!!! Rest, eat, and hydrate!


NEWS & UPDATES

NEW YOGA OPPORTUNITY! HUGE HIT LAST THURSDAY – TRY IT TONIGHT!
NOTE:  THERE IS NO YOGA THIS COMING SATURDAY.

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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control.

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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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!


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!


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

Legends @ CrossFit Rebels on Instagram


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@CrossFitRebels
@RebelHealth

 

USE YOUR FUNCTIONAL FITNESS!

November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!

yesterday's results

Open Gym or Butterfly Skills

Thursday, November 9th, 2017

THURSDAY, NOVEMBER 9, 2017

Update to our Heroes & Health Challenge athletes: DAY 9 POST. If you have not turned in week 1 log…or worse, the challenge questionnaire, let’s consider waiting until the next challenge. The workload for us on this is pretty high, and backlogs make it tough to keep up with those that are current.

Happy Birthday Keri!

 

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OPEN GYM or
SWOD

Butterfly Pull-up Skills (details will be posted at the box)

Follow Strength Bias Lifting:

Sn
65%/4
70%/4
75%/4
80%/3
(85%/3)2

FS
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

 


RX+

Today is a great day to work on your weaknesses!

OR!!!! Yoga with Tiffany at 7pm

 


STRENGTH BIAS

Sn
65%/4
70%/4
75%/4
80%/3
(85%/3)2

FS
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

3×12 strict pull-ups
Alt. 30x flutter kicks

For Time:
2k Row


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Race week! You should run an easy 2mi on Thursday. No other running is recommended.


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

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

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 or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo-ish  – Rebels on Paleo-ish 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

Hero WOD: Adam Brown

Wednesday, November 8th, 2017

WEDNESDAY, NOVEMBER 8, 2017

AdamBrown

We do this WOD in honor of….

Navy Chief Special Warfare Operator (SEAL) AdamLee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

The U.S. Forces were engaging the enemy in a fire fight, when a portion of the U.S. soldiers were pinned down by very heavy fire from the enemy compound.   In an effort to protect his men, Adam charged the enemy and was firing on the enemy from a better vantage point, drawing fire away from his pinned down comrades.  His selfless action relieved the fire on his men, but it unfortunately resulted in Adam being struck by enemy fire.  One other member of the American Team was wounded, but Adam’s heroic action saved the other men.  The enemy compound was captured and all enemy combatants were killed in the action.  In true “Adam Brown Style” he died a true hero, placing himself in the line of fire to protect other members of his unit.  Adam’s Special Ops Assault Team was assaulting an enemy compound, an operation Adam had performed many times.

Reports share that Brown finished high school at Lake Hamilton High School in Pearcy, Arkansas and attended Arkansas Tech University. He joined the Navy in 1998 and has made the rounds of various East Coast SEAL teams since April 2001. He has been sent to combat operations in Iraq and Afghanistan.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

 

WOD

METCON

“Adam Brown”
2RFT
24x DL 295/205
24x BJ 24/20
24x WB 20/14-10
24x BP 195/145
24x BJ
24x WB
24x Cl 145/105


CASH OUT

Tighten Up!
Plank: 45sec elbows/toes then 30sec each side
8x Dragon Flag
16x Wt’d Sit-Ups (Plate behind head)

 


RX+
SKILL/STRENGTH

Deadlift
6×3
Climbing in weight


METCON

Conditioning
AMRAP 15:
10 DL (225/155)
15 Calorie Row
20 Wallballs (20/14)

Ask Head Coach where to set up. Regular class is using wallball space and deadlift weights.

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Race week! You should run an easy 2mi on Thursday. No other running is recommended.


NEWS & UPDATES

NEW YOGA OPPORTUNITY! HUGE HIT LAST THURSDAY – TRY IT THIS WEEK!
NOTE:  THERE IS NO YOGA THIS COMING SATURDAY SO PLAN FOR TOMORROW! 😉

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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control.

 

BRING A FRIEND WOD

The next one is: SATURDAY, December 16.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, NOVEMBER 11th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND NO YOGA TODAY
9:00am – COACH PAUL’S VETERAN’S DAY TEAM WOD
8:00am – PHIL DOGANIERO 3 BRIDGE HALF MARATHON…WHAT MANY OF YOU HAVE BEEN TRAINING FOR MONTHS FOR!

SATURDAY, NOVEMBER 18th
OPEN GYM, YOGA & COACH PHIZ’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIZ’Z TEAM WOD

THURSDAY, NOVEMBER 23rd
CLOSED FOR THANKSGIVING
TURKEY TROT AT CLEARWATER HIGH!

SATURDAY, NOVEMBER 25th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

yesterday's results

Walking Lunges and Running!

Tuesday, November 7th, 2017

TUESDAY, NOVEMBER 7, 2017

 

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WOD
SWOD

1-1-1-1-1-1-1
ThrusterPPPJSJ

*Seven attempts at a max load for the following complex:

METCON

5RFT:
30yd Wt’d Lunge Steps 50/35
60yd Shuttle Run

Cap = 15min

 


RX+
SKILL/STRENGTH

Strict HSPU
2 Rounds:
60% of Max UB SHSPU
50% of Max UB SHSPU
40% of Max UB SHSPU

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Midline
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row


METCON

Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

 


STRENGTH BIAS

C&J
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/3)2

BS
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

3×12 Russian Twist w/KB
Alt. 1min Plank

For Time:
1mi Run


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Race week! You should run an easy 2mi on Thursday. No other running is recommended.


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

NEW YOGA OPPORTUNITY! HUGE HIT LAST THURSDAY – TRY IT THIS WEEK!
NOTE:  THERE IS NO YOGA THIS COMING SATURDAY SO PLAN FOR THURSDAY! 😉

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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control.

RAGNAR TRAIL RUN
CROSSFIT DIVISION

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On Friday December 8th starting at 9am through Saturday December 9th at 5pm, Ragnar is hosting a Tampa area event called the Ragnar Trail.  With the new CrossFit Division (in which CF Headquarter will be sending a Team that includes Dave Castro and Rich Froning!) we go head-to-head against other CrossFit affiliates in the local area for a chance to win the coveted 80LB Ragnar kettle bell.

Rebels has two teams registered this year! Make plans to come camp with us at Alafia River State Park on Friday and Saturday 12/8-9. Maybe see some CF Royalty!

If you have questions, Coaches Nicole, Moana, Ed, Ritter, House or Sam can fill you in!

yesterday's results

Hero WOD Adrian

Monday, November 6th, 2017

MONDAY, NOVEMBER 6, 2017

We do this WOD in honor of… U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace. 

Sally Prouty, a retired North Bend principal who taught Elizalde in second grade.  “He was extremely bright and he liked to break dance and do the moonwalk all the time,” Prouty told The Oregonian newspaper. “ What a waste because he really was a wonderful boy. As an adult, he would’ve added a lot to this or any other community where he landed. He was there for everybody whenever they were in need.” “In short, he’s the most wonderful man you’d want to have on your side,” Rachel Elizalde told The World newspaper of Coos Bay. “He stands up for what he believes in. He was a phenomenal father. He was the best.”

Teresa Elizalde said her son was serious about his military career, but had talked about becoming a teacher after his stint in the Army, and possibly a wrestling coach.  “He was a very disciplined person,” Jorge Elizalde said. “Whatever he set his sights on, he went after it. He wanted to be the best at whatever he attempted.”

North Bend Mayor Rick Wetherell, who used to coach Elizalde in football and baseball, said the death leaves a big hole in the city.

“Everybody has a position on this war and at times like this it doesn’t really matter where you stand,” Wetherell said. “You don’t realize the cost until it comes home like it has now.”

 

WOD
SWOD

FS
3-3-3-3-3

5 sets, building to a 3RM, you should fail/overload on set 3 or 4.

METCON

“Adrian”
3RFT
3x Fwd Roll
5x Wall Climb
7x T2B
9x BJ 30/24

Cap = 15min
Progressions will be posted if you are concerned about the forward roll! Same for the wall climb.

RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds:
20% of Max Ub Ms-Ups
30% of Max Ub Ms-Ups
40% of Max Ub Ms-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Sq Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.


METCON

Conditioning
Ascending Ladder for 7 Minutes:
3-6-9-12-15…
Thrusters (95/65),
Barbell-Facing Burpees


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

It’s race week! We race on Saturday, Thursday you should run 2 miles at a comfortable pace. No other running is recommended.


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

SO MUCH ACTIVITY THIS WEEKEND!

IMG_3614

FAITH FULLER made the Pinellas County Sheriff’s SWAT Team! Faith has been training with an additional program (she trained CrossFit and supplemented with some position-specific training for her try outs) under Coach Phil.  Faith’s additional programming was difficult, but she never complained and she put forth some tremendous effort, taking her to the point we had to back off a little before we ramped her back up. She’s a strong woman with a fighter’s will. We’re so proud of her!  Congratulations Faith!


IMG_3610 IMG_3612

BOD WODs 2: Rebels represented with style, as usual. Judges didn’t need to worry about no reps with these guys!   Made us proud!  Jaida took 2nd in Elite Female, Ritter took 2nd (after tiebreaker for first!) in Intermediate Male, Jon G took 6th in Advanced Male and Rob B took 5th in Advanced Male.  Congratulations to all of you!

IMG_3604

CLEARWATER BEACH BRAWL: First time comp for CF Westchase on Clearwater Beach. We’ve already reached out and asked to be notified of the date for next year – well definitely support them next year!  Our Mariah took 3rd in Scaled division and performed well overall!  CF Games open is next on her radar!

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COACHES PAUL AND PHIL GOT SMARTER!  They spent their entire Saturday earning continuing education hours for their personal training certifications – strength and conditioning course with a focus put on by the NSCA.  Rebels goal is to keep our coaches on the cutting edge of exercise science, functional strength and conditioning, performance training and ensure we never put our eggs in one basket. From CrossFit to USAW to personal training to medicine and rehabilitation courses, we want our coaches who guide your every move to be well rounded.  Excited to hear what they learned!


NEW YOGA OPPORTUNITY! HUGE HIT LAST THURSDAY – TRY IT THIS WEEK!
NOTE:  THERE IS NO YOGA THIS COMING SATURDAY SO PLAN FOR THURSDAY! 😉

Screen Shot 2017-10-29 at 7.30.20 PM

Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control.


PARKING

When you’re popular, someone’s always going to complain! LOL – just kidding. Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

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

PARKING AT REBELS-UPDATED 11012017

 


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Celebrate the holiday season, prepare for the new year, and hang out with fellow Rebels and their families at the Walkers again this year.
Save the date…more information posted at the box.

When: December 2nd, 6pm
Where: Trish and Bob Walker’s house 
What to Bring: We’ll post a dish sign up: load up on holiday food favorites!

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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!

Rest Day!

Sunday, November 5th, 2017

Sunday, November 5th 2017

Happy Birthday Zack!

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WOD

All Athletes: REST

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

Go run with Rebel Runners, be social.

 


NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

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 or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


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.

Bring-A-Friend!

Saturday, November 4th, 2017

Friday, November 4th 2017

Happy Birthday Leah L.!

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WOD

8am: Open Gym and Yoga
9am: Coach Nicole’s Bring-A-Friend Saturday!

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

We are tapering! We’re one week away from racing!

3×800
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD


 

NEWS & UPDATES

Good luck to Rob Bradshaw, Jon Goodman, Coach Jaida & Coach Ritter at The Bod Wods 2 competition today! Also, good luck to Mariah competing at The Clearwater Beach Brawl! May the odds be ever in your favor 😉 Have a blast & kick some butt, you guys! 

 

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7+ YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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yesterday's results

Hero Wod: RYAN

Friday, November 3rd, 2017

Friday, November 3rd 2017

Happy Birthday Kendyl!

We do this WOD in honor of….Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. 

 

WOD
SWOD

Power Clean
10-5-3-1-1-1

SCORE = total load (combine all 6 sets) AND heaviest 1 rep PC. Failing a set will give you a ZERO for that set. You cannot re-attempt a set if you fail.

METCON

“RYAN”
5RFT:
7x Muscle-up
21″ Burpee to 12″ box


RX+
SKILL/STRENGTH

Gymnastics Conditioning 
5 Rounds:
:60 seconds Light Row
40% of Max Kip HSPU

Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%


METCON

Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)


STRENGTH BIAS

2x PJ + 1x SJ
6 sets climbing

OHS
1 ¼ OHS
6 sets of 3 reps climbing

Cl Pulls, pausing 1in off deck for 3 seconds
80%/3
85%/3
90%3

Sn Bal 6×2 climbing

3×10 Push-ups
Alt. 10x Chin-ups

Tabata Bike


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

We are tapering! We’re 9 days away from racing!

3×800
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD


NEWS & UPDATES

Good luck to Rob Bradshaw, Jon Goodman, Coach Jaida & Coach Ritter at The Bod Wods 2 competition tomorrow! May the odds be ever in your favor 😉 Have a blast & kick some butt you guys! 

If you’d like to spectate at the comp, here are the deets:  “BOD WODS
Saturday, November 4 at 9 AM – 5 PM
@Elevate St. Pete:  9843 18th St N #100, Saint Petersburg, Florida 33716

BRING A FRIEND WOD

The next one is: SATURDAY, NOVEMBER 4th.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, NOVEMBER 4th
OPEN GYM, YO
GA & COACH NIC
BRING-A-FRIEND!
8:00am – OPEN GYM AND YOGA 
9:00am – COACH  NICOLE’S TEAM WOD

SATURDAY, NOVEMBER 11th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND NO YOGA TODAY
9:00am – COACH PAUL’S VETERAN’S DAY TEAM WOD
8:00am – PHIL DOGANIERO 3 BRIDGE HALF MARATHON…WHAT MANY OF YOU HAVE BEEN TRAINING FOR MONTHS FOR!

SATURDAY, NOVEMBER 18th
OPEN GYM, YOGA & COACH PHIZ’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIZ’Z TEAM WOD

THURSDAY, NOVEMBER 23rd
CLOSED FOR THANKSGIVING
TURKEY TROT AT CLEARWATER HIGH!

SATURDAY, NOVEMBER 25th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

yesterday's results