Bring Your Running Shoes

Tuesday, February 18, 2020

Work Out of the Day

SKILL/SWOD

Butterfly Pullup Skills/Drills

METCON

For Time:
2 Mile Run
Cap: 30Min

Optional Cashout:
20x Alternating TGU (As Heavy As Possible)

RX+

Gymnastics Skill
5 Rounds:
2:30 Machine of Choice
Choose From One of the Below
——————-
Option 1: 1 Strict Ring Ms-up
3 Kipping Ring Ms-ups
5 Strict Ring Dips


Option 2/Masters
: 40-50% Max Ring Ms-ups/C2B

Option 3: 4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up

Conditioning
“Swole Cycle”
8 Rounds:

20 Sec On/10 Sec Off
——————-
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…


Row Conditioning

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

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!

 

HEALTH CHALLENGE DAY 2

CHECK ME OUT!

NEWS & UPDATES

WE RUN ON A PUBLIC STREET

Here at Rebels we have a decent run set up. We can utilize our back door to run to our straight, flat road and go down and come back without any hills, obstacles or obstructions.
Here are some situations our coaches have experienced while visiting other boxes on vacation:
-Have had to run down/up stairs leaving and entering the building
-Have massive hills as part of their 400m (talk about slowing your times)
-Crossing train tracks at a busy intersection
-Big rocks and gravel to be avoided
-Running through bushes to get to the trail that is the actual run path.

All these things can make your run much more challenging and a lot scarier. We’re not running on a residential road, so there are no dogs chasing us. But this is a public road so we have people flying to and from work at all hours of the day. All we have to do here at Rebels is KEEP OUR HEADS UP and STAY OUT OF THE STREET! …And wear the occasional reflector when it’s dark out.

We all know how tired we can get while running, especially a few rounds into a workout. Being on a busy road like we are we ask that you keep your head up and be vigilant while you run. It is the cars job to avoid humans and it is the humans job to make themselves easily avoidable. =-)

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let’s hug the side of the road as closely as possible.

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