RECOVER TODAY

REST AND RECOVERY DAY

 

THIS WEEK AT A GLANCE

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

Monday

SKILL/SWOD

Front squat: Building to heavy, pause 2″ at bottom

METCON
5 Min AMRAP:
21-15-9
KBS 70/53
FS 135/95
Cal bike
-rest 5 min-
5 Min AMRAP:
21-15-9
KBS 70/53
FS 115/80
Cal bike


Tuesday

SKILL/SWOD
7 Rounds:
1 minute to run 200m; rest :15
1 minute to 8x burpee BJO 24/20; rest :15

METCON
Diane
21-15-9
DL 225/155
HSPU
15′ cap
Comp to 11/6/18

Wednesday

SKILL/SWOD
5 Minute EMOM
5 Psn (TNG)

METCON
15′ AMRAP
15 Psn 75/55
30 DU
15 WB 20/14
30 DU

Thursday (OPEN GYM OR…)

1)NFT:
75 T2B; every time you break 7 DL 265/170

2) OHS
2×10 (heavy sets)

3) Bench Press
5×3 @ (or above) 80-85$ 1RM
Alt: 20 BJO 24/20
2-3 min rest after each set

Friday

SKILL/SWOD
20′ EMOM
Min 1: 15/12 cal row
Min 2: 2 rope climbs
Min 3: 10 burpees
Min 4: 10 DB Hpc + Jk 50/35 (alt sides after 5 reps)
Min 5: Rest

METCON
Mary
20′ AMRAP
5 HSPU
10 Alt Pistols
15 Pull ups

NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS


Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa 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 ‘guilt-productively” slow, but also accomplishes the rover-style sub-maximal 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.


Rebels 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.


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.

SUNDAY

Happy Birthday, Bill M and Joe P!

REST AND RECOVERY DAY

 

THIS WEEK AT A GLANCE

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

Monday

SKILL/SWOD

Front squat: Building to heavy, pause 2″ at bottom

METCON
5 Min AMRAP:
21-15-9
KBS 70/53
FS 135/95
Cal bike
-rest 5 min-
5 Min AMRAP:
21-15-9
KBS 70/53
FS 115/80
Cal bike


Tuesday

SKILL/SWOD
7 Rounds:
1 minute to run 200m; rest :15
1 minute to 8x burpee BJO 24/20; rest :15

METCON
Diane
21-15-9
DL 225/155
HSPU
15′ cap
Comp to 11/6/18

Wednesday

SKILL/SWOD
5 Minute EMOM
5 Psn (TNG)

METCON
15′ AMRAP
15 Psn 75/55
30 DU
15 WB 20/14
30 DU

Thursday (OPEN GYM OR…)

1)NFT:
75 T2B; every time you break 7 DL 265/170

2) OHS
2×10 (heavy sets)

3) Bench Press
5×3 @ (or above) 80-85$ 1RM
Alt: 20 BJO 24/20
2-3 min rest after each set

Friday

SKILL/SWOD
20′ EMOM
Min 1: 15/12 cal row
Min 2: 2 rope climbs
Min 3: 10 burpees
Min 4: 10 DB Hpc + Jk 50/35 (alt sides after 5 reps)
Min 5: Rest

METCON
Mary
20′ AMRAP
5 HSPU
10 Alt Pistols
15 Pull ups

NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS


Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa 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 ‘guilt-productively” slow, but also accomplishes the rover-style sub-maximal 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.


Rebels 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.


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.