#allthemovements

Tuesday, September 17, 2019

Happy Birthday Mike S, Phil W, Trish V!

Work Out of the Day

SKILL/SWOD

I. SWOD

Ring muscle up drills
15 minutes to work 3-5 Ring MU
1:00 row after each set

METCON

II. For Time

21-15-9
WB
Pull up
Thruster (95/65)
BJ (24/20)
KBS (53/35)
Cap: 20′

RX+

METCON

Conditioning
“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53/35)
400 Meter Run
40 Double Unders

Gymnastic Conditioning
AMRAP 6:
1 Strict HSPU
1 Strict Pull-up
2 Strict HSPU
2 Strict Pull-ups
3 Strict HSPU
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached.

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

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit.

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.

If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

 

THE “SCHEDULE” AT REBELS

Here at Rebels’ we use a schedule book vs. an online version or app.  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.  Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer 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…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes.  It allows us to compare 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 B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‘capped.’ Therefore, your spot isn’t restricted because Sally put herself on the schedule but may not even be there that day at the time. Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. 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

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