OPEN GYM, PRESSING OR “FORTITUDE”

Thursday, January 9th, 2020

Work Out of the Day

 

OPEN GYM OR…

SKILL/SWOD

PR 5×5
Rest 2-3 Mins between

METCON

“Fortitude”
30Min EMOM
ODD: 15/12 Cal Row
EVEN: 15 Burpee

RX+

REST DAY

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

HOW TO USE OPEN GYM

Post Rated PG-13!

This is not exactly what we, at Rebels, mean by Open gym, but there are some truths (definitely not the porn!).

Open Gym was added to our programming template when we realized that many of our athletes train 5 to 6 days a week. As responsible trainers and coaches, we know that high intensity interval training with heavy loads performed DAILY is not healthy for the body, the metabolism, the heart…nope. It was then that we started tailoring our programming and communicating better with our athletes about training days and competition days. Some days the tempo and focus should be on training, practice, technique, efficiencies…and some days are “go for it” – competing days. With this, it would have been ideal if we could just “close” on Thursday – forcing a recovery day. But obviously THAT’S not going to work! So we decided to offer it as an Option on Thursdays during each class time, and on Saturdays at 8:00 a.m.  With some trepidation amongst our management team that it would create chaos, we were pleased that it worked!  We WANT you to work on things you need to work on (maybe not what you want to ….but NEED to) on these days. It takes the intensity down, allows lower tempo work and practice…which is necessary in mastery of all things.

So how do you do it? How do you USE open gym versus just come in, not know what to do and say: “I’ll do the posted WOD”?  This is how:

  1. Make a list of things you are not good at (at CrossFit…not necessarily life…not unloading the dishwasher should not be on this list)
    • We call this a GOAT list…even though in most sports GOAT refers to “greatest of all time” 😬
    • Keep it written down or in your training app or in a list on your phone
  2. When you arrive, show it to your coach.  We usually pick 2-3 things off the list. Ideally, we’ll set up a circuit and have you work non-competing movements for rounds. Or if it’s a capacity issue, we’ll create an EMOM, for example, using some of your GOATs and some things you’re already good at.
  3. If you “just want to work your snatch”, “…or muscle ups”…just tell us. We’ll take you through barbell or low ring progressions and move you up in a structured way.

Whatever it is…YOU just need a way to track your work and trust us, by working something weekly, plus what you’ll do in the WODs, you’ll see progress and achieve your goals. Use Open Gym when you can – it’s a benefit you don’t get at every gym.


UPCOMING
CROSSFIT COMPETITIONS
 

FEBRUARY 1, 2020
CF ABF NEW YEAR’S REVOLUTION
DEADLINE TO REGISTER JANUARY 20th!
10% off code: use FIT10
Location: @ Valor Fitness 10351 72nd St N, Seminole, FL 33777
$160.00 Same Sex Teams of 2
Registration: https://www.boxtribetracker.com/3206/reg/
Facebook Page: New Years Revolution ABF


SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

 

 


 

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