FS & HELEN

Monday, March 2nd, 2020

Work Out of the Day

METCON

1.
Helen” (Watch Rob Forte do it in 7Mins)
3RFT:
400m Run         (Running Technique here (How to prevent injury))
21 KBS 53/35
12 Pullup

Comp to: 6/26/19
Cap: 15Min

**HELEN will be done like all BMG’s are now being done – if you are Rx’ing it and going for a top score, you will be on the Flag Wall or middle bar with a coach / judge!

2.
Front Squat
5 Reps at 75%
4 Reps at 78%
3 Reps at 80%
2 Reps at 85%
3 Reps at 80%
5 Reps at 75%

SKILL/SWOD

RX+

Back Squat
On the…
0:00- 9 @ 78%
2:00- 7 @ 85%
4:00 – 5 @ 92%
6:00 – 3 @ 97%
8:00 – 1 @ 102%
9:00 – 1 @ 104%
10:00 – 1 @ 106-107%
11:00 – 1 @ 106-107%
12:00 – 1 @ 106-107%
13:00 – 1 @ 106-107%
14:00 – 1 @ 106-107%
**Percentages Based on 5RM Back Squat

“Black and Tan”
9 Rounds:
9 Front Squats (95/65/55)
7 Toes to Bar
5 Lateral Barbell Burpees
*AFTER RDS 3 & 6 COMPLETE 30/21 Cal Row masters too

Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (6/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Mins Between Sets

THIS WEEK AT A GLANCE

TUESDAY

1.
“Pump Sesh Triplet”
3RFT:
2/1 Legless Rope Climb
15 Dumbbell Floor Press 50/35
9 Dumbbell Thruster 50/35

Cap: 15Min

2.
3-4 rds for Quality:
10 Single DB OHS (5 each) 50/35
10 Pushups on DB’s
5 Strict HSPU
10 GHD Situp

 

WEDNESDAY

1.
“Cheater’s Paradise”
4RFT:
400m Run
50 Air Squat
Cap: 20Min
Comp to: 1/12/18

2.
Work Through This 
3Rds:
12 Deadlifts 225/155
7 BJ 30/24
Then complete… 20 Bar Muscle up or 30 Jumping Bar Muscle Up

 

THURSDAY

OPEN GYM OR…

1.
4RNFT:
400m Run
200m Farmers Carry (50/35 Dumbbells)

2.
10 Min of Solid Handstand Walk practice

 

FRIDAY

1.
1RM
Clean & Jerk

2.
WODAPALOOZA WOD
“9 Lives”
6:00 EMOM-
9x C2B Pullup
AMRAP C&J 135/95
To 36 C&J
*If 36 C&J reached in under 6mins, time is called! If not, score is reps of C&J reached.
[REST 2:00]
6:00 EMOM

9x T2B
AMRAP Snatch 95/65
To 36 Sn
*If 36 Sn reached in under 6mins, time is called! If not, score is reps of Sn 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

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.

 

FRIDAY’S WOD RESULTS