Get Those Dubs Ready…Annie!

Tuesday, June 2nd, 2020

Happy Birthday Joel!

1. SKILL/SWOD

Push Press:*
5×5
Alt with 6-10 kipping or butterfly pull up
-or-
Alt with 2-5 bar muscle ups
*Taken from the rack

2. METCON

“Annie”
For Time:
50-40-30-20-10
DU
Feet secured abmat sit ups
Cap=15 min

THIS WEEK AT A GLANCE

MONDAY

1. SKILL/SWOD

OHS Warm Up:
10 Pausing BB BS
6 T2B
10 BTN OHS Grip Thruster
6 T2B
10 OHS

Then…
Warm up OHS weight
2. METCON
For Time:
75 OHS (95/75)
EMOM: 5 T2B
Cap=15 min

 

TUESDAY

1. SKILL/SWOD

Push Press:*
5×5
Alt with 6-10 kipping or butterfly pull up
-or-
Alt with 2-5 bar muscle ups
*Taken from the rack

2. METCON

“Annie”
For Time:
50-40-30-20-10
DU
Feet secured abmat sit ups
Cap=15 min

 

WEDNESDAY

1. METCON

“eHarmony”
For Time:
30 SDLHP (75/55)
30 FS
30 HSqCl
30 PSn
30 OHS
EMOM 5  burpee

 

THURSDAY

OPEN GYM OR…

1. SKILL/SWOD

Deadlift:
DL 5×8
Alt with :20 hanging L sitSN Complex:
Sn Grip DL +
Sn pull +
P Sn
Alt with 10 push ups

2. METCON

12 min EMOM:
Min 1: 12 WB (20/14)
Min 2: 12 BJover (24/20)
Min 3: 15/12 cal row or 12/9 cal bike

 

FRIDAY

1. SKILL/SWOD

15 Minutes to Work:
10-8-6-4-2 Strict pull up
2-4-6-8-10 Kipping HSPU

2. METCON

10! For Time:
Push jerk (135/85)
Lateral burpee over bar
Cap=15 min

NEWS & UPDATES

Tips and Resources for Meal Planning

(Find the full post on Rebel Ammo here!)

Below are a few places you can go for meal planning ideas, just think about how to recycle one meal into the next – for example roasted chicken breasts in tomato and basil sauce on Monday turns into a Frittata topped with the chicken/tomato/basil for breakfast and leftovers of that chicken breast torn up over a salad for lunch.  Think about s-t-r-e-t-c-h-i-n-g that meal out!

Cooking magazines.  You don’t have to look for Paleo websites, blogs, and cookbooks for ideas.  Yep, your good old Martha Stewart, Cooks Illustrated, Cooking, Food and Wine, Gourmet, etc. ….all have recipes that are naturally and originally Paleo-ish. And paper slows you down and gets you off “screen time”.

Or..screen time: Pinterest, apps (so many…meal prep apps for free), or google “recipes that use [enter your main ingredient here].

Cookbooks…remember those? LOL. We have several in RebelHealth you can borrow…just bring them back promptly. I saw someone scanning them the other day and actually just snapping pictures with their phone!

Search for meal plans…these places have “the full plan”…shopping list, prep….

  • Paleo Table has good ones –  (CLICK HERE TO GO THERE) It’s complete with a SHOPPING LIST!  Use a little creativity and you’ll be able to stretch these five dinners into breakfasts and/or lunches, and you’re done. Looks tasty!
  • Paleo Diet Lifestyle has a 14 DAY PALEO MEAL PLAN.  Very simple, but when you’re out of ideas, let someone else think for you!
  • Paleo Plan.  Although this is a subscription service, they offer a SAMPLE PLAN with linked recipes.  Pretty nice!
  • Just Google “Paleo Meal Plans and you’ll get unlimited options!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, July 4th – INTRODUCING THE HERO WOD “BULL”…at least this is the plan! COVID pending.
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 11th – 10 years of Rebels!
TBD
HAPPY ANNIVERSARY TO YOU AND US!

Saturday, July 18th
8am: Open Gym
9am: Team WOD

Saturday, July 25th
8am: Open Gym
9am:  Team WOD

Saturday, August 1st
8am: Open Gym
9am: Team WOD