FS/BS then AMRAP!

Monday, December 9th, 2019

Happy Birthday Cassidy!

THANKS TO ALL WHO ATTENDED THE HOLIDAY PARTY! IT WAS A BLAST!!!

Work Out of the Day

SKILL/SWOD

SWOD

FS/BS (session 3/4)
6 Rds alternating
3x FS
6x BS
Load: 66% of 3RM BS.
If you don’t konw your 3RM BS, use 56% of 1RM BS.

METCON

15′ AMRAP
100x DU
50x WB 20/14
30x DB Sn 50/35 (alternating)
15x Thruster 75/55

RX+

Silverback Primer
3 Sets For Quality:
8 Suitcase DL (Each)
12 DBL KB Front Rack Step-ups (6 Each)
Week #1 of 2 with this set. Let’s set the baseline today, and build upon these weights next week.

 

Back Squat Waves (Week #1)
Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%

 

Body Armor
3 Sets For Quality:
:20 Sec L-Sit
:30 Sec Hip Ext Hold
:40 Sec Tempo BS
*Tempo: 10 Sec Down, 20 Sec Bottom, 10 Sec Up
Rest 2 Min Between Sets.


Conditioning

“Flinstones”
2 Rounds:
50/42 Wallballs (20/14)
40/30/30 Cal Bike
30/10 T2B
20 Alt DB Sn (70/50/30)

THIS WEEK AT A GLANCE

 

TUESDAY

GYMNASTICS CONDITIONING
On the 0:00 alternate between the following
2x HS Hold, :30 floating (attempt to be freestanding twice for :30)
5x Stict T2B

5:00-10:00 alternate between the following
3x Strict C2B Pull up
3x Strict HSPU

10:00-15:00
5x inch worm
5x pausing ring row (pause at top, hands to armpits)

METCON

3 RFT:
400M Run
10x PC 155/105
400M Run
10x PJ 155/105
Goal: PJ load you can do in 1-2 sets
Cap: 20′

WEDNESDAY

SWOD
TEMPO DL 5X3 @5-1-5-1
Start 40% 1RM

METCON
“Wait, what’s next?!”
For time:
25/20 Cal Row, 1x Rope Climb, 2x DL 315/225
400M Run, 2x Rope Climb, 4x DL
25/20 cal Bike, 3x Rope Climb, 6x DL
400M Run, 4x Rope Climb, 8x DL
30/21 Cal Row, 5x Reop Climb, 10x DL

Cap 20′

 

THURSDAY

OPEN GYM OR…
SWOD

Choose one:
5RM BP, or
10×2 Strict Press @ 90% 1RM
90″ rest between sets

CONDITIOINING
3-5 Giant Sets
6x Lat Single KB Box Step Ups (each)
3 reps 3 position PC (Pockets, Knee, Deck) (video shows reverse order and squat cleans)
14x FR Step Back Lunge (same BB less load)
100M single KB farmer carry (switch at 50M)

FRIDAY

SWOD
1RM OHS

METCON
Nancy”
5 RFT:
400M Run
15x OHS 95/65

Comp to 5/7/19
20′ cap

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

Congratulations to Saige, Amari and Landon – three of our CrossFit Kids! They competed in the Winter WODerland Christmas Competition at Four Leaf CrossFit.

Here is a link all the photos we’ve procured thanks to Mercy, Lyann, Kat and Nicole R: https://business.facebook.com/pg/CrossFitRebels/photos/?tab=album&album_id=3764229576924153

Landon took first in his age group, Amari took second Saige took 9th. This was Saige and Landon’s first CrossFit competition!

We are so proud of them, and moreover, proud that they are following such a healthy lifestyle example set by their parents, where they “love” fitness!  #goals!



Movember Mustache Winner is….

Ryan Pasco!!!

Each November male athletes in our gym donate money to be a part of a mustache challenge. The challenge is who can last the whole month with a mustache. The man who lasts the longest wins half the pot and the other half goes to the Movember Foundation. The Movember Foundation raises awareness for the top-three killers of men, prostate cancer, testicular cancer and suicide (men’s depression.)
By raising awareness we can promote getting checked out by a doctor and stopping these cancers in advance. We can also encourage talking to someone about your depression and seeking further help.
Since most CrossFitters are competitive in nature, almost all these guys make it the whole month without shaving their mustaches. So on the last day of November we ask them to send in a photo of only their mouth and mustache. We black and white the pictures to help make it a little more anonymous. The athletes who attend the holiday party will see the pictures and vote on which is their favorite. It could be their favorite based on style, attractiveness, hideousness, or even most pathetic.

 

This year it was the closest competition yet. Sean Jones had the second most votes (probably for the most handsome of all the mustaches) but Ryan Pasco got him by a hair… Get it?
Anyhow, Ryan, being the great guy that he is, decided to donate his winnings. So if you see him congratulate him on a month well spent in the favor of men’s health.

And thank you again to all who competed this year!

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.

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.