OHS with a Twist

Monday, June 1st, 2020

1. SKILL/SWOD

OHS Warm Up:
10 Pausing BB BS
6 Burpee
10 BTN OHS Grip Thruster
6 Burpee
10 OHS
Then…
Warm up OHS weight

2. METCON

For Time:
75x OHS (95/75)
EMOM: 5x Burpee over bar
Cap=15 min

THIS WEEK AT A GLANCE

MONDAY

1. SKILL/SWOD

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

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

 

TUESDAY

1. SKILL/SWOD – 1/2 the class will work this and 1/2 the class will work the metcon, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

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

1/2 the class will work this and 1/2 the class will work the EMOM, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

Deadlift:
DL 5×8
Alt with :20 hanging L sit
SN 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

1/2 the class will work this and 1/2 the class will work the metcon, and then we’ll switch…solely due to bar space with COVID spacing. Please bear with these changes in how we have to run the classes…it’s temporary.

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

2. METCON

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

NEWS & UPDATES

RECAP ON WEEK 2 POST COVID

February seems so far away…seems like just yesterday that we all met up for another Battle of the Sexes…when in reality it’s just a few shorts months ago. Things change rapidly!

 

We are over two weeks into reopening after 60 days of being closed and most of us training in a way we’re not entirely used to.

Our opening procedures remain in play, with one change: we want you to feel comfortable “leaving you station” as long as you exit your station to the front and into the coaches or common lane. Please don’t cross through others’ stations. While you might not be concerned, others may be and we want everyone’s position on this virus respected. You may need to leave your station for water or a beverage from the cooler, to get equipment, etc.

Many things remain the same:

  • wipe down your equipment before and after
  • wash your hands frequently
  • respect others space
  • enter through the front door and exit through the back; prevent backflow
  • be sure you’re on the schedule and if you can’t make your class, text in to release the spot

 

 GETTING YOUR DIET BACK ON TRACK AFTER COVID AND GYM CLOSURES

New reports are emerging that the common diseases of modern man, or lifestyle conditions, such as Type 2 Diabetes, High Blood Pressure, Heart Disease, and Obesity had a significant impact on whether or not people both contracted COVID19 and/or whether or not they succumbed to it.

We know that the CrossFit Lifestyle (intense training, heavy loads, some endurance training, a healthy diet, and the camaraderie of our community/family) largely protects us against these conditions…and therefore should help protect us from COVID. Many of us got off track during COVID with our diet, our training, and managing our stress. So folks…the time is NOW! Refocus, recommit, and do it now.

We have three posts on Macros that can help introduce you to getting your diet back on track.  They are attached below. They get more in-depth as they go along – the last one is the most intricate. Sure, there are apps to help you, but as always with anything, understanding why and how helps you manage bumps in the road.

Happy reading!

MACROS PART 1

MACROS PART 2

MACROS PART 3

SUBSETS OF REBELS BUILD COMMUNITY DURING COVID

Over 60 days ago, pretty much right after Rebels closed due to COVID19, small groups or “subsets” of Rebels began to form for several reasons:

  • for camaraderie
  • to be held accountable to continue to train
  • for that “push” during training
  • to battle social isolation

After all, the true goal was physical distancing, not social distancing.

We watched this all transpire and eventually began using our athletes’ Instagram and facebook stories as blog photos! They were better than anything we could find in the archives!

Read the Full Article here.