It’s Goin’ Down

Monday, August 31, 2020

WORKOUT OF THE DAY

SWOD

Alternating OTM x 10 (5 Rounds):
Odd – 3-Position Power Snatch*
High Hang, Above Knee, Deck
Even – 7x Thrusters

METCON

IT’S GOIN’ DOWN

21-18-15-12: 
Hang Squat Snatches (75/55) 
Thrusters (75/55) 

After Each Set: 30 Double Unders

25’ cap

THIS WEEK-AT-A-GLANCE

TUESDAY

METCON

4EVER”

AMRAP 4
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:00
15/12 Calorie Row
15 Burpees
15 Pull-ups

WEDNESDAY

METCON

Kelly” (BMG)
5 RFT:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

Compare to 6/19/18
Cap: 35 mins

CASH OUT

2 rounds
8x tricep dips (bar/ring)
20x hip extension or good morning
30x situps, abmat

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

Option 1:  Rowing Sprint Intervals: (30’)
250 M, Rest 1’
500M, Rest 2’
750M, Rest 3’
1000M, Rest 4’
750 M, Rest 3’
500M, Rest 2’
250M, Rest 1’

Option 2: BS
20’ AMRAP
400M Run
15x BS 60% 1RM BS

 

Option 3: EMOM 20’
Odd: 5-8 HSPU
Even: 5-8 Pull up
*Athlete’s choice strict or kipping

 

FRIDAY

SWOD

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)

METCON

“21 Savage”

For Time: 
75/50 Calorie Row or 1200m run (RX+ bike)
21 Double Dumbbell Front Squats  
21 Double Dumbbell Push Presses  
21 Double Dumbbell Hang Clusters 

Dumbbells: 50’s/35’s

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 AND UPDATES

OCTOBER OLYMPIC LIFTING WORKSHOP

In October, Coach Rich Lansky will return to Rebels for an ATHLETE COURSE. To date, he has been the provider for the USAWeightlifting Sport Performance Certification, but this year we bring him DIRECTLY TO YOU!

Learn from the best! He’s trained athletes from high school to Olympic-Level Competitors. With only 10 athletes in the class, social distancing and safety will be a priority.

Sign up soon….limited to the first 10. No exceptions.


ARRIVING EARLY…STAYING LATE….OUR BIGGEST SOURCE OF “AGITA” AT REBELS…..

COME IN…WE’RE OPEN!

We  open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close… we clean, catch up on administrative, operational or maintenance tasks and sometimes we try to train (because we like to train too!).

When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.

 

ARRIVING EARLY/STAYING LATE

Class times: we run classes at Rebels…and actually, there are times we are running four of the five lines of programming all at the same time, all in the same hour:

WOD
RX+
Kids
Legends
Strength…

It can truly be a challenge to place everyone…ensure they all have equipment needed – wall space, bar space, running lanes, rowers and bikes, rings for muscle ups….

In our onramp process we inform everyone that we’d like you show up no more than 15 minutes before your class and please don’t try to encroach on the next hour more than 15 minutes as well.

In 10 years, we have not figured out a way to allow EVERYONE (which would mean that all athletes have the same priviledge whether you are a veteran or a newbie) to come as early as they want or stay as late as they want. We have to allow every athlete the same courtesy, and if you’re one who lurks late or tries to sneak in at half past (30 minutes early)…look around and see what would happen if everyone else in your class did the same things. During the busier classes we can guarantee someone from another class would absolutely be in the way of you trying to WOD or warm up. When its you warming up it’s not a big deal…but when someone is in your way or doing PVC pass throughs right under the bar you want do to pull ups on in your WOD, I can tell you you’ll be upset.

Every year we wrangle this problem and try to find solutions. In our coaches meetings we do the same. We’re not numb to it, but we need a solution for all. Please respect the current rules as they stand.