21 Savage

Friday, September 4, 2020

Happy Birthday, Austin! We miss you!

SWOD

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)

METCON

“21 Savage”

For Time: 
75/50 Calorie Row or 1200m run (RX+ bike)
21 Double Dumbbell Front Squats  
21 Double Dumbbell Push Presses  
21 Double Dumbbell Hang Clusters 

Dumbbells: 50’s/35’s

OCTOBER OLYMPIC LIFTING WORKSHOP

In October, Coach Rich Lansky will return to Rebels for an ATHLETE COURSE. To date, he has been the provider for the USAWeightlifting Sport Performance Certification, but this year we bring him DIRECTLY TO YOU!

Learn from the best! He’s trained athletes from high school to Olympic-Level Competitors. With only 10 athletes in the class, social distancing and safety will be a priority.

Sign up soon….limited to the first 10. No exceptions.

THE SCHEDULE AT REBELS – UPDATED AUGUST 2020

Updating this post “Post-Covid” and in attempts to balance running our class programming with an uptick versus a sleepy COVID effort, and running the competitors programming along side of it.

We have NEVER shied away from programming complicated movements. We remember upon first opening, following CFHQ, when the Snatch was programmed (before coursework to improve such movements), we’d study hard the night before to make sure we were on top of coaching skills to the newest athlete, all the way to the competitor.

The same goes for today. And as we try to ensure our programming works for the competitive athlete, all the way to the beginner, it’s more important than ever to know who we expect in each class.  As a coach, mentor, planner, logistics engineer (LOL), knowing who we have as beginners, intermediates and advanced athletes is very important to running a box with complicated programming.

And programming CAN be complicated….and include beginners in the classes because CrossFit is universally scalable. What is necessary for the beginner is necessary for the competitor…just different by degree not type or need.

We are able to accomplish this easily…by knowing who we have coming in each class.

Here at Rebels’ we use a schedule book vs. an online version or app. We know…”so 1984!!!”   While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out…BUT THIS YEAR WE ARE RE-RESEARCHING to see if there’s an app or online option for scheduling.  One of our pet peeves with the apps is the ability to sign into multiple classes if you’re not sure when you’re coming, or the requirement of us to “cap classes”. Oh no, there goes your stress relief sweat session for the day because the app says ‘nope.’ Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…but we’re looking!

Having a paper schedule book has a few perks, in our eyes.  It allows us to quickly assess the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It’s harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can make a B-line at you and discuss a modification for that day keeping you pain-free and training!

Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches