CrossFit Total

Monday, August 24, 2020

Happy Birthday Juancho!


CrossFit Total

BS 1-1-1
PR 1-1-1
DL 1-1-1*

No dropping from the top of DL.

This is a test.

After warming up and setting up for 1st official attempt, athletes have only three attempts to establish 1RM.

Coaches must spot the depth, extension, and lockout of each move. 




For Time:
30x C&J* 135/95

*C&J is fastest way.  10 minute cap

PART 2: 6 Rds for quality – PUSHING/PULLING
5-7 Strict Pull up
5-7 Strict HSPU
20 minute cap



Coach must spot depth.

PART 2: “Shoot your shot”
AMRAP 18 mins
45 Wall Balls
30/24 Cal Row/Bike or 400M Run
15x DL 255/155

NO dropping the DL bar from the top today.


A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.


SKILL OPTION 1: 15 Minute Skill Ladder
10’ HS Walk (or practice)
20x DU
20’ HS Walk (or practice)
40x DU
30’ HS Walk…
60x DU
continuing for 15 minutes

OPTION 2: Things You Need To Do This Week
6x Tricep dip (ring/bar)
9x Pushup
12x T2B
15x Pull up
18x Burpee
21x Situp (abmat/GHD)
100M Farmer Carry KB (55/45)
250M Row


PART 1: 15 mins to establish a 1RM Split Jerk

PART 2: “Dumbo”
20’ AMRAP or 5 RFT:
15/12 Calorie Bike/Row/150M wt’d run (50/35 DB)
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs*

Dumbbells: 50’s/35’s
Box: 24″/20″

Score is time or reps. Time will beat reps.


Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!


Good morning my Rebel Family!

Coach Sam here. And we have good news! The dates for the CrossFit Open have been confirmed for February/March 2021. WE HAVE GOALS, people! We have dates and goals.

For those of you who don’t know what “The Open” is, let me indulge you for a hot second. You know the CrossFit Games, right? If not…get with the program! It’s the CrossFit “Olympics”; the main CrossFit event for the elite of the elite; the 1% of all CrossFitters good enough to be a “Games athlete”; the event we all secretly think “if I didn’t have a job/house/husband/wife/kids/school schedule/weekend benders…all the things that prevent us from training 4-6 hours a day, eating a strict diet (without alcohol)…I could make it someday!”

Well, the “road to the CrossFit Games” begins with “The Open”. A five-week competition we will host AT REBELS. It will cost you $20.00 (for all five WODs, not $20/WOD…what a steal, right?). Every Games athlete competes in the Open. The Open is broken down by age group and gender: 18-34, 35-39, 40-44, 45-49, and so on. You compete with others in your age group…so 45-year-olds aren’t competing with 25-year-olds. There is an RX version of each WOD and a scaled version, so EVERYONE can compete. We will host judging every Friday night and Saturday morning…you will do the WOD in a heat with others from Rebels, one-on-one with a judge (likely a coach you know well!). Every good rep will be counted, and every no-rep will be acknowledged and not counted 😉 . At the end of the 5 weeks (and throughout the competition), you will have a ranking in your age group, region, and worldwide! It’s probably THE MOST FUN we have all year. Being a part of it will up your game, and help you see why being a balanced athlete (good at everything…being a “generalist” is where it’s at).

So, why bring this up? Because we have about 5 1/2 months to get you ready and there’s a lot to do! Three of those months will be consumed with upping your engine…increasing your capacity for medium loads, high reps, and medium length WODs. Ideally, we’ll train up for this from November to January. This training will be specific to your cardiorespiratory capacity (or “engine”) with WODs that favor the Open movements (below). Prior to this, September and October, we need to get you stronger in the movements below – refine skills, hone better form, become more efficient, so when the time comes to up the ante with Open-style WODs, you have the movements, now you just need the capacity.

You can find all past Open WODs on the Games site linked above under “workouts”, or well have them for you at the box. We’ll also have a few references for you so you can focus on the skills we see every year in the Open. See below:

This is a list of every movement that’s been seen in the Open since 2011, the first year of the Open Competition. Need a worklist? Here you go! I am currently most concerned about the middle, bodyweight, column. Last week’s Helen scared me! After a solid review of our programming and post COVID come-back, we will reign back in some work on the basics – pull-ups, dips, pushups, toes to bar, double unders, and rowing technique. Yes, Bar and Ring Muscle ups are important, and they’re sexy as hell, but not at the expense of, or if you don’t have, solid pull-ups, chest to bar pull-ups and ring dips. Safety is our number one concern, but so is performance and balance. In order to get us ready, we need virtuosity. Coach Glassman defines virtuosity as doing the common uncommonly well.  Coach says: “Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.”

And here we are…we have one-and-a-half months to get stronger on and clean up the basics. Then we have three months – about how long it will take – to build those engines to withstand the Open WODs. It’s kind of like the World Series or the SuperBowl, the Open is our annual tournament. Time to get crackin’!

The Blue Shirts

You know your Rebel coaches wear blue shirts; that’s our “uniform” and we wear them proudly. The blue shirts are a visual for you to know which coaches are on the floor in a coaching capacity. Many of your coaches train during your class times and when this is the case, we change our shirt from the blue coaching uniform.

We always want to be available to you, to answer questions, and to help guide you. For some of us, we have a hard time turning that off during our time be to an athlete training in class alongside of you. We recognize we are offering you a service and of course, we want to see you succeed.

Just like you, an hour of training is a form of self-care for us, stress relief, time to chip away at personal goals and relate to you athlete-to-athlete. This allows us to be the best coaches we can be and provide the best service to you.

Help us by seeking out a blue shirt when you need help with scaling, have general questions, need to turn in dues, change your credit card, pay for protein, etc. That doesn’t mean we want you to ignore us while we are training with you. Treat us just like any other athlete during the WOD from talking strategy, encouraging words, or maybe even a little trash talking.

CFK WEEK OF 8/24/20Grace