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Workout of the Day

Get Your Scale Out!

Monday, February 12th, 2018

MONDAY, FEBRUARY 12th 2018

Check out the 2018 Battle of the Sexes Recap HERE  if you didn’t see it Sunday.

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SWOD

PP 1-1-1
PJ 1-1-1

METCON

20’AMRAP
25x Burpee
15x BW BS (meaning BS with barbell loaded to equal your bodyweight)

*BS from floor
*Step back/up Burpee allowed
*Scaled loads available at the box.

From CFHQ:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging.

 


RX+
SKILL/STRENGTH

Pausing Front Squat
1 Rep OTM x 10
2 Sec Pause in Bottom


METCON

Conditioning
“Elizabeth”
21-15-9:
Squat Cleans (135/95)
Ring Dips

Skills
For Time:
100 Double Unders
10 Bar Muscle Ups
80 Double Unders
8 Bar Muscle Ups
60 Double Unders
6 Bar Muscle Ups
40 Double Unders
4 Bar Muscle Ups
20 Double Unders
2 Bar Muscle Ups

 


STRENGTH BIAS
SWOD

BS
X3@70% (=65% of 90% of 1RM)
X3@80%
X3@90%
XME@80%
3X10@70%

PSN
HPSn*
5×3 @ 75%
*Don’t drop bar. Bring to hang for
second and third reps. Rest
between sets.

ACCESSORY

2 rounds:
50x Mountain climbers, right into
30x Pushups (try to rest in the plank)
20x leg Levers holding 45/35# plate
over head.
Rest as needed between rounds

METCON

7’ AMRAP:
7x WB
7x Burpee

 


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

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

 


NEWS & UPDATES

Coaches Lose Their Minds, Fly to Wisconsin

You may have heard, coaches Jennerator and Phiz have booked a trip to Wisconsin for a winter vacation. This trip is centered around The Polar Plunge into Lake Monona in Madison, WI. The same lake the Crossfit Games athletes swam for the run-swim-run event last year. The Polar Plunge is a fundraiser for the Wisconsin Special Olympics. Phil and Jenn are humbly asking for donations to their team. All donations go to the Special Olympics. You may donate in any amount but you choose to give to Phil or Jenn or both. The only way to donate is through the Special Olympics website. Your donation helps to support the 18 different Olympic-type sports offered year-round, as well as free health care screens to ensure optimal health and performance of Special Olympics Wisconsin athletes during competition. The outcome? The opportunity for more than 10,000 individuals with intellectual disabilities to experience joy, pride and respect. To get an idea of what level of insanity your coaches have signed up for, have a look at this photo album from the 2013 Polar Plunge. Thank you very much for considering a donation! Phil’s dad has promised plenty of pics from the event!

 

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CROSSFIT OPEN IS COMING!

The Open is right around the corner. Registration began January 11th. You can register HERE.  The first wod is announced February 22nd. For 5 weeks you can compete against every registered Crossfitter in the world! See where you stand in our box or region or worldwide. There are certain skills and movements that are very likely to come up in the 5 Open Wods. Now is the time to hone your skills. Tighten up those butterfly pull-ups, work on double under efficiency. If open gym time isn’t enough or you have trouble focusing, personal training may be in order. Consider booking time with Paul or Phil. Athletes under 18 who are interested in competing may be interested in private training with Nicole. Private training is meant to augment your Crossfit classes, most of the skills can be achieved by doing the warm-ups every day and listening to coaches if they suggest scaling wods. If you find yourself wanting accelerated progress towards a specific skill or goal, private coaching will help.

Movements that have been in the Open over the past 6 years are listed here:

BARBELL BODYWEIGHT CARDIO
6x Sn/PSn 6x C2B Pullup 6x DU
6x Thruster 6x T2B 3x Row
6x Wall Ball 6x MU /Bar MU  
6x Cl/PC 5x Burpee/BFB  
5x DL 4x BJ  
2x C&J 2x HSPU  
2x PP 1x Push up  
1x Jk    
2x OH WL / DB WL    

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On Sundaze We Rest

Sunday, February 11th, 2018

SUNDAY, FEBRUARY 11th 2018

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REST TODAY


 

CHECK OUT OUR BATTLE OF THE SEXES RECAP HERE

 


NEWS & UPDATES

Screen Shot 2017-12-31 at 10.42.12 AM

CROSSFIT OPEN IS COMING!

The Open is right around the corner. Registration began January 11th. You can register HERE.  The first wod is announced February 22nd. For 5 weeks you can compete against every registered Crossfitter in the world! See where you stand in our box or region or worldwide. There are certain skills and movements that are very likely to come up in the 5 Open Wods. Now is the time to hone your skills. Tighten up those butterfly pull-ups, work on double under efficiency. If open gym time isn’t enough or you have trouble focusing, personal training may be in order. Consider booking time with Paul or Phil. Athletes under 18 who are interested in competing may be interested in private training with Nicole. Private training is meant to augment your Crossfit classes, most of the skills can be achieved by doing the warm-ups every day and listening to coaches if they suggest scaling wods. If you find yourself wanting accelerated progress towards a specific skill or goal, private coaching will help.

Movements that have been in the Open over the past 6 years are listed here:

BARBELL BODYWEIGHT CARDIO
6x Sn/PSn 6x C2B Pullup 6x DU
6x Thruster 6x T2B 3x Row
6x Wall Ball 6x MU /Bar MU  
6x Cl/PC 5x Burpee/BFB  
5x DL 4x BJ  
2x C&J 2x HSPU  
2x PP 1x Push up  
1x Jk    
2x OH WL / DB WL    

Screen Shot 2017-12-31 at 10.43.20 AM

 

 

Battle Of The Sexes!

Saturday, February 10th, 2018

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SATURDAY, FEBRUARY 10th 2018

Happy Birthday Ryan B, Howard, Cutch And Coach Moana!

The always smiling Coach Moana <3

OPEN GYM & BATTLE OF THE SEXES

8AM Open Gym Only – No Yoga Today.
9AM Prepare For Battle!

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Word on the street is they’ll be another drinking game….with Nerf guns?! #pewpew


NEWS & UPDATES

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 10th
BATTLE OF THE SEXES
8:00am – OPEN GYM (SORRY, NO YOGA)
9:00am – BATTLE OF THE SEXES START

SATURDAY, FEBRUARY 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PHIL’S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH JAIDA’S  TEAM WOD.

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runnersRebel 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.


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:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AMCrossFitRebels.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


screen-shot-2016-09-27-at-9-18-51-pm@CrossFitRebels
@RebelHealth


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!

Screen Shot 2016-06-24 at 8.39.07 AMScreen Shot 2016-06-24 at 8.40.01 AMyelp-review-logoFinally, 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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“Shoots & Ladders”

Friday, February 9th, 2018

FRIDAY, FEBRUARY 9th 2018

BATTLE OF THE SEXES COMMENCES TOMORROW!

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Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach. **Is Tim Yawning?!?!

 

SWOD

ALT TABATA:
8 Cycles Each (16 total)
Pull Ups
Push Ups
*score= total reps for pull up + push up

METCON

“Shoots and Ladders”
For Time:
10 x SN 75/55
50 x WB 20/14-10
15 x SN
40 x WB
20 x SN
30 x WB
25 x SN
20 x WB
30 x SN
10 x WB

*Comp to 11/30/16

 

 


RX+
SKILL/STRENGTH

Clean and Jerk
On the :90 Seconds x 7:
1PC + 1HSQCL + 1FS

METCON

Conditioning
For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”

C2B CINDY:
1RD=
5x C2B Pullups
10x Pushups
15x Squats

 

 


STRENGTH BIAS
SWOD

DL
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@85%
XME@75%
3X10@65%

Single Leg Overhead Work
Start with low box and empty
barbell or PVC/15# bar in
OHS/Snatch position.
5x right leg: step up, step down,
step back to reverse lunge, step
together.
5x left leg: step up, step down,
step back to reverse lunge, step
together.
Complete 5 rounds increasing load
each time as able.
*Use front or back rack position if
OH not possible.

ACCESSORY

3 rounds not for time:
HSPU: 75% of your max from 1/12
done the same way
5x wall walks
1x HS Hold 30sec (freestanding or
wall

METCON

For time: 50x BJ 24/20

 

 


NEWS & UPDATES

Coaches Lose Their Minds, Fly to Wisconsin

You may have heard, coaches Jennerator and Phiz have booked a trip to Wisconsin for a winter vacation. This trip is centered around The Polar Plunge into Lake Monona in Madison, WI. The same lake the Crossfit Games athletes swam for the run-swim-run event last year. The Polar Plunge is a fundraiser for the Wisconsin Special Olympics. Phil and Jenn are humbly asking for donations to their team. All donations go to the Special Olympics. You may donate in any amount but you choose to give to Phil or Jenn or both. The only way to donate is through the Special Olympics website. Your donation helps to support the 18 different Olympic-type sports offered year-round, as well as free health care screens to ensure optimal health and performance of Special Olympics Wisconsin athletes during competition. The outcome? The opportunity for more than 10,000 individuals with intellectual disabilities to experience joy, pride and respect. To get an idea of what level of insanity your coaches have signed up for, have a look at this photo album from the 2013 Polar Plunge. Thank you very much for considering a donation! Phil’s dad has promised plenty of pics from the event!

 

Screen Shot 2017-03-23 at 3.15.13 PMSATURDAY YOGA

On Saturdays, Rebels offers Yoga at 8am as a part of your membership.

On Saturday’s you can bring friends/family to yoga for no extra charge (on Thursday nights during the regularly scheduled classes, yoga is $10.00 per person for visitors).

Yoga is provided by our Rebel Athlete Tiffany W.  Sign up on the schedule book for Saturday Yoga so we know who to expect.

 

IT’S TOMORROW!

THE 2018 BATTLE OF THE SEXES 

SATURDAY FEBRUARY 10TH 2018!

BATTLE OF THE SEXES JPG

Every Rebel Athlete can participate – events from WODs to Jeopardy. New events this year! Don’t miss it!

Deadline for sign up WITH A SHIRT is Friday, Feb 26th.  You can sign up after that but we can’t promise you a shirt and they’re always awesome!
We will be providing onsite babysitting for that day for parents who let us know (need a headcount) – please add to your name on the sign up (e.g “I have # kids).
Registration (get shirt and commit to being here) is from 8-9am. Also, “camp” (girls vs guys) set up and dropping off of kiddos.
First event starts at 9am and we’ll continue through to about 1, 2 or worst case, 3pm.

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 10th
BATTLE OF THE SEXES
8:00am – OPEN GYM (SORRY, NO YOGA)
9:00am – BATTLE OF THE SEXES START

SATURDAY, FEBRUARY 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PHIL’S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH JAIDA’S  TEAM WOD

yesterday's results

An All American Hero

Thursday, February 8th, 2018

THURSDAY, FEBRUARY 8th 2018

Happy Birthday Sara Rojas!

Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach.

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We miss you Thor!


SKILL/SWOD

OPTION 1
NOT FOR TIME:
3RDS:

50x KBS
40x KB/DB SN (alt)
30x KB/DB OHS (alt)
20x DB SQ CL + PJ (alt)
10x TGU (alt)

METCON

Option 2
We do this WOD in honor of :
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21, 1970 at Firebase Ripcord near the Ashau Valley.
 

Though CrossFit Football is no longer “a thing”, Kalsu came out of CFFB as a CFFB Hero WOD.

“KALSU”
100x Thruster 135/95
EMOM Complete 5x Burpees
*At the beginning of each min including 1st min, 5x burpees then as many thrusters as possible to the top of the next minute then 5x burpees. Must do at least 1 thruster each min to RX

Cap: 50min
Comp to: 1/23/17


RX+
REST DAY


LEGENDS
METCON

I. 12x250m Hard Row
12x250m Easy Row
=6000m OR 35mins

II. If you’re finished before 35mins:
10x Cycles 
:30 On :30 Off Row


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

THURSDAY YOGA IS BACK!

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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.

This class will be free to all Rebel Athletes.

You may bring a friend to any Thursday Yoga class for only $10. This yoga class is designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard and she will never assume you can fold yourself up like pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

We’re excited to re-establish this program we offered in years past. Bring on the mobility!

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!

yesterday's results

Fast With A Bit Of Moderately Heavy

Wednesday, February 7th, 2018

WEDNESDAY, FEBRUARY 7th 2018

IMG_7648.JPG

Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach.

METCON

I. FOR TIME:
21-15-9
PP 135/95
PC 
*Movements should be fast but moderately heavy

II. 2RFT
1 Mile Run
100x Sit Ups


RX+
SKILL/STRENGTH

Thruster
Build to a Heavy Set of 3 from Rack


METCON

Conditioning
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)


Conditioning

Every :90 Sec x 7 Sets:
7 Toes to Bar
7 Burpee BJO(24/20)

 


STRENGTH BIAS
SWOD

PC:
HPC 5×3 @ 70%. Bring bar to high
hang then to hang for next rep
(x3). Rest between sets.

PR
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@80-85%
XME@75%
3X10@55-65%

ACCESSORY

3 rounds not for time:
Pullups: 75% of your max from 1/10
done the same way.
2×10 Vups or tuck up, then extend
knees (grab calves with hands) and
lower slowly (so up in a tuck, down in
a V)

METCON

4x250M Row for time. Rest :45
between rounds. (easy peasy right?)


NEWS & UPDATES

PALEO STORE

We call our buckets and bags of primal-ish treats, bags of protein powder, and the water cooler the “Paleo Store”. The name stuck a long time ago so why change it.

New in the “store” currently is Kill Cliff “Endure“.  While marketed as post workout carbs, the slow release can actually benefit you as a pre and intra WOD supplement as well. It provides electrolytes including sodium, which is often missing in an sports performance drinks.  The slower energy release due to the addition of fructose to the glucose molecules will provider energy over a longer period of time.

One bottle contains 26 grams of carbohydrate, 24 of them in the form a useable sugar for training/recovery.  They are selling for $3.00 per bottle, just like Kill Cliff.  Try it out and let us know what you think. If the response if good, we may continue to sell it.

IMG_4033PARKING

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 11012017yesterday's results

Tabata Tuesday

Tuesday, February 6th, 2018

TUESDAY, FEBRUARY 6th 2018

Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach.

IMG_0178.JPG

Yup, that’s a good rep.

SKILL

I. Gymnastics Volume:
3 sets of 70% of your ME sets from 1/29/18
C2B  Pull Ups
Ring MU
Kipping HSPU
*If your max was < 3 do max vs 70%

METCON

II. ALT Tabata DL & DU
8 Cycles each (16 total) 
20″ ME DL 255/155
10″ Rest
20″ ME DU
10″ Rest

III. FOR TIME:
50x Burpee Box Facing Jump Overs 24/20′
*No step back burpees


RX+
SKILL/STRENGTH

Strict Handstand Push-ups
30 SHSPU
Rest 2:00
30 SHSPU
*Repeat from last week



METCON

Conditioning
AMRAP 3:
24 BJ Overs (24/20)
21/16 Cal Bike
Max PC (135/95)

rest 3 minutes

AMRAP 3:
21 BJ Overs (24/20)
18/14 Cal Bike
Max PC (155/105)

rest 3 minutes

AMRAP 3:
18 BJ Overs (24/20)
15/12 Cal Bike
Max PC (185/135)

rest 3 minutes

AMRAP 3:
15 BJ Overs (24/20)
12/10 Cal Bike
Max PC (205/145)


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

Coaches Lose Their Minds, Fly to Wisconsin

You may have heard, coaches Jennerator and Phiz have booked a trip to Wisconsin for a winter vacation. This trip is centered around The Polar Plunge into Lake Monona in Madison, WI. The same lake the Crossfit Games athletes swam for the run-swim-run event last year. The Polar Plunge is a fundraiser for the Wisconsin Special Olympics. Phil and Jenn are humbly asking for donations to their team. All donations go to the Special Olympics. You may donate in any amount but you choose to give to Phil or Jenn or both. The only way to donate is through the Special Olympics website. Your donation helps to support the 18 different Olympic-type sports offered year-round, as well as free health care screens to ensure optimal health and performance of Special Olympics Wisconsin athletes during competition. The outcome? The opportunity for more than 10,000 individuals with intellectual disabilities to experience joy, pride and respect. To get an idea of what level of insanity your coaches have signed up for, have a look at this photo album from the 2013 Polar Plunge. Thank you very much for considering a donation! Phil’s dad has promised plenty of pics from the event!

THIS SATURDAY!! 

THE 2018 BATTLE OF THE SEXES 

SATURDAY FEBRUARY 10TH 2018!

BATTLE OF THE SEXES JPGEvery Rebel Athlete can participate – events from WODs to Jeopardy. New events this year! Don’t miss it!

 You can still sign up but we can’t promise you a shirt!
We will be providing onsite babysitting for that day for parents who let us know (need a headcount) – please add to your name on the sign up (e.g “I have # kids).
Registration (get shirt and commit to being here) is from 8-9am. Also, “camp” (girls vs guys) set up and dropping off of kiddos.
First event starts at 9am and we’ll continue through to about 1, 2 or worst case, 3pm.

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 10th
BATTLE OF THE SEXES
8:00am – OPEN GYM (SORRY, NO YOGA)
9:00am – BATTLE OF THE SEXES START

SATURDAY, FEBRUARY 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PHIL’S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH JAIDA’S  TEAM WOD

yesterday's results

“Open 18.0”

Monday, February 5th, 2018

MONDAY, FEBRUARY 5th 2018

Happy Birthday Ezela!

IMG_7351.JPG

Athletes please note: Volume is increasing as we near the Open. If ever you feel you can’t or are uncertain about your abilities of this up in volume or conditioning, please speak with a coach.

METCON

“OPEN 18.0”
FOR TIME:
21-15-9
DB SN 50/35
Burpee Over DB

*Open Standards:
All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
Feet must be kept together on the burpees, any stepping will render the workout scaled.

SPRINTS
10x 100m Sprints
90 Sec Rest
*Score = Slowest 100m

Comp to 5/26/16

 

 


RX+
SKILL/STRENGTH

Snatch Primer
On the :90 Sec x 3 Rds
2 Pausing OHS
2 Snatch Balances
2 High H Sq Sn
Performed at 40%

Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.

Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%


METCON

Conditioning
9-15-21:
C2B Pull-Ups
Bar-Facing Burpees
OHS (95/65)

 


STRENGTH BIAS
SWOD

BS
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@85%
XME@75%
3X10@65%

PSN:
HPSn 5×3 @ 70%
Don’t drop bar. Bring to high hang,
then hang for next rep (x3). Rest
between sets

ACCESSORY

3×10 Strict dips with 2sec pause at
the deep dark bottom of each rep.
Superset: 10x Push-ups

3 Rds 10x arch rock w/ PVC in
OHS/Sn position, 10x hollow rocks
(PVC same)

METCON

2 Rds:
10x burpee
100M farmer carry 70/55# KB’s

 


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 2017-12-31 at 10.42.12 AM

CROSSFIT OPEN IS COMING!

The Open is right around the corner. Registration began January 11th. You can register HERE.  The first wod is announced February 22nd. For 5 weeks you can compete against every registered Crossfitter in the world! See where you stand in our box or region or worldwide. There are certain skills and movements that are very likely to come up in the 5 Open Wods. Now is the time to hone your skills. Tighten up those butterfly pull-ups, work on double under efficiency. If open gym time isn’t enough or you have trouble focusing, personal training may be in order. Consider booking time with Paul or Phil. Athletes under 18 who are interested in competing may be interested in private training with Nicole. Private training is meant to augment your Crossfit classes, most of the skills can be achieved by doing the warm-ups every day and listening to coaches if they suggest scaling wods. If you find yourself wanting accelerated progress towards a specific skill or goal, private coaching will help.

Movements that have been in the Open over the past 6 years are listed here:

BARBELL BODYWEIGHT CARDIO
6x Sn/PSn 6x C2B Pullup 6x DU
6x Thruster 6x T2B 3x Row
6x Wall Ball 6x MU /Bar MU  
6x Cl/PC 5x Burpee/BFB  
5x DL 4x BJ  
2x C&J 2x HSPU  
2x PP 1x Push up  
1x Jk    
2x OH WL / DB WL    

Screen Shot 2017-12-31 at 10.43.20 AM

 

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! 😉

 

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


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.


screen-shot-2017-01-05-at-6-37-20-pm

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.


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:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AM

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

screen-shot-2016-09-27-at-9-01-07-pm


screen-shot-2016-09-27-at-8-53-48-pm


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


screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth


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!

Screen Shot 2016-06-24 at 8.37.25 AM

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

Screen Shot 2016-06-24 at 8.39.07 AM

Screen Shot 2016-06-24 at 8.40.01 AM

yelp-review-logo

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!

Screen Shot 2016-06-24 at 8.42.03 AM

Superbowl Sunday

Sunday, February 4th, 2018

SUNDAY, FEBRUARY 4th 2018

Happy Birthday Danielle Z & Coach Sam Farina!

IMG_3835.JPG

Sam with Camille Leblanc-Bazinet!!

Rest, Recover, Drink Some Beer, Watch the Superbowl & My Boy Justin Timberlake.

Image result for super bowl 2018 patriots vs eagles

 


NEWS & UPDATES

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! 😉

 

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


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.


screen-shot-2017-01-05-at-6-37-20-pm

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.


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:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AM

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

screen-shot-2016-09-27-at-9-01-07-pm


screen-shot-2016-09-27-at-8-53-48-pm


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


screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth


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!

Screen Shot 2016-06-24 at 8.37.25 AM

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

Screen Shot 2016-06-24 at 8.39.07 AM

Screen Shot 2016-06-24 at 8.40.01 AM

yelp-review-logo

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!

Screen Shot 2016-06-24 at 8.42.03 AM

Open Gym, Yoga & Team Wod

Saturday, February 3rd, 2018

SATURDAY, FEBRUARY 2nd 2018

Happy Birthday Emily!

IMG_7464.JPG

OPEN GYM & TEAM WOD

8AM Open Gym or Yoga with Tiff W
9AM Coach Nic’s Team WOD

 Today is National Wear Red Day in support of Women’s Heart Disease and Heart Health. Here’s a link for more information. Show your support by wearing red today!

 https://www.goredforwomen.org/fight-heart-disease-women-go-red-women-official-site/get-involved/national-wear-red-day/


NEWS & UPDATES

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
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! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 10th
BATTLE OF THE SEXES
8:00am – OPEN GYM (SORRY, NO YOGA)
9:00am – BATTLE OF THE SEXES START

SATURDAY, FEBRUARY 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PHIL’S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH JAIDA’S  TEAM WOD

SAVE THE DATE! PLAN ON IT!

THE 2018 BATTLE OF THE SEXES 

SATURDAY FEBRUARY 10TH!

BATTLE OF THE SEXES JPGEvery Rebel Athlete can participate – events from WODs to Jeopardy. New events this year! Don’t miss it!

  You can sign up still sign up  but the shirt order was already placed.
We will be providing onsite babysitting for that day for parents who let us know (need a headcount) – please add to your name on the sign up (e.g “I have # kids).
Registration (get shirt and commit to being here) is from 8-9am. Also, “camp” (girls vs guys) set up and dropping off of kiddos.
First event starts at 9am and we’ll continue through to about 1, 2 or worst case, 3pm.

yesterday's results