“Deadbolt”
Tuesday, July 14th, 2020
Happy Birthday, Scott C & Joann B!
Pictured above: Matt Crum Circa 2011
1. SKILL/SWOD
Work Out of the Day
15 Mins (3 Rounds)
3/5/7 Strict HSPU (Rx+ deficit)
5/7/10 Kip HSPU (No defecit)
7-9-12 Strict Pullup
2. METCON
Deadbolt
AMRAP 15:
60 Double Unders
18/12 Calorie Row (or bike or 150m run)
15 Deadlifts (185/135)
CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY
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!
NEWS & UPDATES
Join us this Saturday in saying goodbye (for now) to Coach Paul.
This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills during open gym! Then, at 9:00 am, join Coach Paul in throwing down for a team (or individual) WOD in his last Saturday WOD. Don’t worry he will be back, but for now we are wishing him well as he begins training at the Hillsborough Country Sheriffs Office.
WE RUN ON A PUBLIC STREET
This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel.
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.