HS Walking and Big Drip

Friday, October 2, 2020

Pictured above: BNewd working mobility at his own will. He will not confirm nor deny if any threats were made to get him to stretch.

WORKOUT OF THE DAY

1. SKILL/SWOD

HS WALKING
5 Rounds:
15/12 cal row or bike or 150m run (:45)
“X” distance HS walk (1:00)

X=
Option 1- 50’ HS walk
Option 2 – 25’ HS walk
Option 3 – 1:00 HS walk practice
(Week 2 of 3)

STRICT GYMNASITCS -10’ AMRAP
(Not scored)
3-5 Strict HSPU
5-7 Strict pull up

2. METCON

BIG DRIP
AMRAP 20:
200m run
16/12 Cal bike/row
12x C2B pull ups
8x Single arm DB snatches 70/50

NEWS AND UPDATES

TOMORROW!!!!

Saturday, October 3rd

Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.

In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition…we all will wear PINK! Even they guys….especially the guys!

As many of you know, Rebels’ family has not been spared from Breast Cancer’s strike. Yet our community is strong and they have all battled and survived!

As a family, we WOD to promote awareness that screening and prevention are the keys to survival! Also, for our CrossFit Rebels family who has battled breast cancer and won…and for those who’ve battled and lost, we WOD hard. We WOD together in pink to remain strong and healthy to help prevent breast cancer and also to be healthy enough to fight it should we encounter it.

We support the organization  Barbells for Boobs.
They raise money to provide funds to those who can’t afford screening mammograms,
and they raise awareness that screening is the key to survival.
You can donate on our fundraising page HERE

You can buy an official CrossFit Rebels B4B Shirt from our friends at Whateves Apparel at THIS LINK.

SATURDAY, 10/3, the early heat will START at 8:15.
Arrive 8:15 with your teammies and set up.
Heat 2 will start around 9:15 (again, arrive at 9 or before and set up).
If we need a Heat 3 we’ll go at 10:15.

Hennes Bakery……will be on-site with post WOD carbs!
A portion of the proceeds from each sale will also benefit Barbells for Boobs!

And possibly Southern Lights will leave the side door open 🙂

Otherwise…BYO celebratory after WOD beverages!

Sign up for your heat WITH YOUR TEAMMATE – it’s is in the schedule book – and if you need a partner, note that and we’ll help find you one!

**want to see the best GRACE ever? Check this out: 30 thrusters @ 5# 

 

Rebels has been around for a good little bit…coming up on 10 years! We did not make it this long by running the box like a garage gym, with cliques and favorites. Our goal is to make you better – regardless of your job, income, or abilities. We’ve heard a lot that we’re the box “with rules”…heck yea. We don’t know any company, organization….or even branch of the military that succeeds without structure and guidelines. And we’re no exception.

The funny thing is our “rules” are more like common sense guidelines for simply being a better human being….check them out!

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high school kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE SCHEDULE
    It helps us ensure we have enough coaches, can do 1:1’s/onramps, and keep coach to athlete ratios perfect.
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE
    We are “coaches” and though many of us are personal trainers, we don’t unload/load or clean your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER YOUR PERSONAL CONTAINER 
    Just don’t make a mess with your chalk bags, please.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS
    Write your d@!* times and loads in your WOD Journal or record them in your app! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA
    EX: Blood, sweat, vomit, and clean every piece of equipment you use.
  13. DON’T MAKE US ASK YOU FOR MONEY
    Dues are due on the first of the month.
  14. LET THE REBEL COACHES COACH
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF
    We are more than a gym. We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!
  16. IF YOU DON’T KNOW, ASK
    If there is something you are unsure about, please ask.  We would much rather you ask so we can address any issues and not risk any injury!
  17. LAUGH! Come on!
    We all look funny doing this stuff… especially you!
  18.  WE DON’T PIMP OUT COACH MOUTH (ED) AS A PT
    We have a triage system if you tweak or hurt something.  Please don’t “grab” him on the fly.  Our system is in place so athletes use the right resources at the right time.  Ask a head coach, we’ll advise and if a solution cannot be found we’ll ask Ed for a consult. So, ask a Head Coach if you have a “tweaked” question.
  19. THE WOD IS THE WOD
    We will sub out movements if you have a tweak or aggravated body part, but we don’t do yesterday’s WOD because you missed it, and we don’t make up other WODs because you don’t like today’s WOD.  Welcome to CrossFit: making you prepared for the unknown and the unknowable.
  20. UNDERSTAND LOGISTICS
    Be aware of athletes in the middle of their WOD when you are a) coming in the gym for you WOD at the top of the hour and b) if you finish early and decide to clean up before others are finished.  This includes the active CF Kids Classes as they rotate through the gym for training outside, water and bathrooms. If you see an accident about to happen, help prevent it