It’s The Beep Test’s Sister Chelsea!

Wednesday, October 23, 2019

Work Out of the Day

NOTE: This week began a potentially lengthy process to change the incoming flow at the box. Yes, change. Swallow it…it’s going to happen. The pattern may not happen exactly as we try it initially, but we’ll adjust to the best outcome we can get with our goals for space changes and flow.

When you arrive, the WOD will not be on the main whiteboard. The goal is to move the whiteboard discussion to the old pull up rig where the plyo boxes are stored. As an interim change, we’ll use the mobile whiteboard for this in the upcoming few weeks to a month. If it works, we’ll make it permanent. The scores during this time will remain where they are, centralized, but eventually they will move too. In order to give you access to the WOD and warm up, we’ll order monitors to be placed in a location so that when you walk in, you’ll be able to get the information you need without interrupting the working class who may be in front of the whiteboards. 

Please be patient with us – we, too, are not certain of how this will exactly roll out but we need to make some changes and this is our first attempt. 

SKILL/SWOD

I. Gymnastics NFT
1 Ring MU + 50′ HS walk
2 Ring MU + 50′ HS walk
3 Ring MU + 50′ HS walk
2 Ring MU + 50′ HS walk
1 Ring MU + 50′ HS walk

III.  Accessory Work:
15 Sit ups (GHD or abmat)
1:00 Seated bicep stretch
15 Banded pull aparts
15 Sit ups
15 Banded pass throughs
15 sit ups
1:00 deep push up pec stretch

METCON

II. Chelsea
30′ EMOM
5 Pull ups
10 Push ups
15 Squats
Continue as long as you can complete all 30 reps per round
Similar to the Beep Test, we all love.

RX+

For Time:
1000 Meter Row
75/50 Calorie Erg Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24″/20″)
10 Bar Muscle-Ups
75/50 Calorie Erg Bike
1000 Meter Row

NEWS & UPDATES

CF KIDS ROOM RULES

 

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and then releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air-conditioned space with tables for coloring or playing games or watching videos (yes we have wifi!).

In the past several weeks we’ve had some fairly concerning issues with kids “using” this room”, including but not limited to:

  • dangerous rough-housing
  • “scaring” younger kids also residing in this room
  • food and drink spilled and not cleaned up
  • toys being thrown around, stools overturned, “forts built on top of and around other kids”
  • doors left wide open with AC turned on
  • lights flipped on and off repetitively to bother other kids in the room
  • kids leaving the room to:
    • found vandalizing the shower bathroom in the adjacent room
    • roam the entryway and front yard
    • chase balls ACROSS THE STREET without supervision
    • fetch water without a parent (walking through the adult gym area)

We don’t need to go on, but we could.

We need your help. As parents, this room is the ability for you to train while your kids hang tight for just an hour. Please obtain a list of the Kids Room Rules (they’re in the Kids room – please ask and we’ll get them for you) and review them with your kids. We’ve never had issues like we’ve had of late and we’re sure together we can get things under control.

The coaches have all been instructed that they have the authority to enforce the kids room rules, which will most commonly be taking the parent out of the WOD to deal with any issues in the room with their kiddos.

We’re concerned about his as while this issue was peaking, Coach Nic had to cut off a Pre-Teen Class after 15 minutes because the kids were “disrespecting each other and her”. We have rules at Rebels and sometimes when we’re too slack in enforcing, things get out of control. We’re asking for your help as we tighten up the rules

As a result of all of “THIS”…which truly means time the coaches are away from the class managing this new chaos, we’ve removed the toy boxes – not more toys in the room – at least for a month or so until we get things under control again.

THE BASICS OF THE “KIDS ROOM”

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and then releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air-conditioned space with tables for coloring or playing games or watching videos (yes we have wifi!).

We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room, please. Kids can have closed water bottles, but that’s it. It’s always going to be the case where we food is spilled or crumbs left on the floor. We’re an open-air warehouse – crumbs -> bugs! 
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them….this includes now having to disallow them to use the shower bathroom through RebelHealth without being accompanied by an adult. During the 6 & 7 pm classes, that shower bathroom almost has appeared vandalized (footprints on top of the toilet seat, toilet paper dispenser dismantled, rugs put in the shower stall…coaches will now be enforcing them without any hesitation). 
    • Please take your kids to the restroom before you or they train. Unfortunately, due to some misuse, we can no longer allow the kids to go back and forth through the RebelHealth room to the shower/restroom unaccompanied.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy. Please clean up after your kid(s) when you collect them to leave.
  • Lastly, however odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDOW SILLS….update, and now the doors! The kids’ room door to the gym is now a new art project.  Please help us stop this!

Thank you for your cooperation!

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