1/2 Angie and A Whole Lot More

Friday, January 31, 2020

Work Out of the Day


Strict press 5×5
First two sets warming up for three heavy sets


For Reps and Total Time
10 Rounds EMOM (even: 20 DU/odd: ME Kip HSPU)
@11:00 right into 1/2 Angie:
50 pull up
50 push up
50 sit up
50 squat
Right into 200m WL (no weight)
Score=HSPU + total time


Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

Front Squat Waves (Wk#3 of 3) 6am and PM crew Pair-up
On the Minute x 9:
Min1: 1 FS @ 84%
Min2: 1 FS @ 87%
Min3: 1 FS @ 90%
Min4: 1 FS @ 87%
Min5: 1 FS @ 90%
Min6: 1 FS @ 93%
Min7: 1 FS @ 90%
Min8: 1 FS @ 93%
Min9: 1 FS @ 96%
Following, Until the 15 Minute Mark:
Build to a Hvy Single for the Day

Body Armor

3 Giant Sets:
50′ Single OH DB WL (Left)
50′ Single OH DB WL (Right)
50′ Broad Jumps
Rest 1:30 Between Sets

“Crash Test”
For Time:

1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees



Coming to you from Head Coach and General Manager, Paul, and Head Coaches Ed and Sam. As we embark on year 10 at CrossFit Rebels, we feel it’s time to do some bragging! We never brag about our size because regardless of our membrship, we always maintain that small community feel.  One of the secrets of our “old school” management!   But the three of us think it’s time to boast a bit!

Your coaching team is INVESTED. Invested in you, in CrossFit as a sport, and in getting better as coaches, confidants and “influencers” in your lives.  All of us…every singe one:


Paul         Nicole    Jaida      Tiffany     Haylee    
Leigh      Crum      Moana    Slice         Terry
JBone     ANewd   BNewd   Charlie     Fields
Kimmy   AJ            Kyle        Ed             Sam


Arbie     Trish     Junior     Bill         Charmaine
EZ          Jenn      Tracy      Mat H


Lilla     Nick H     Joel

Over the years, keeping diversity in mind, we have invested a lot in continuing education…sometimes on Rebels’ dollar and sometimes at our own expense for the love of the sport. CrossFit’s programming is rich in diversity, featuring disciplines such as Weightlifting, Powerlifting, Gymnastics, Anaerobic and Aerobic Conditioning, to name a few. We train across broad times and modal domains, meaning we don’t just powerlift, or we don’t just train gymnastics…we train EVERYTHING! And in doing that, to do it right and coach it right, our coaches 1) have to know our athletes, and 2) have to be knowledgable in the movements and how to break them down and build them up. This takes time, education, practice and experience coaching.

The images below represent JUST SOME of the certifications and experience your coaches have invested in to make you better. And that makes us proud!

How do you capitalize on this? Focus on foundations. It’s one thing to RX the WOD, its another to do it well, efficiently and in a way that makes other athletes stand up and notice that you’re an “excellent athlete”.  Going into 2020 and throughout, use the resources you have in your coaches to enhance your training!

Open Gym or Grunt WorkCoach Nic’s Team WOD