On Sundays… We Rest!
Sunday, July 5, 2020
Happy Birthday Tullia!
ALL ATHLETES REST
THIS WEEK AT A GLANCE
MONDAY
- Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88% - “Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Press (135/95)
15 Deadlift (135/95)
21 WB (20/14)
TUESDAY
- Gymnastic Capacity NFT:
10 Minutes cycling through:
50’ Handstand Walk
5-10 Dead stop strict HSPU - “Underground”
For Time:
100 DU, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 DU, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 DU, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 DU, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 DU, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Cap=30 min
WEDNESDAY
- Deadlift
5×5 DL @65%
Alt with 7 strict pull ups - “Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50/35)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses
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:
4-3-2-1
Minute bike or Row
1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups - Option 2:
Back Squat “3-6-12”
3 Reps @ 103% of 10RM Back Squat
6 Reps @ 96% of 10RM Back Squat
12 Reps @ 88% of 10RM Back Squat - Option 3:
Body Armor
3 Giant Sets:
20 BB Good Mornings
10 Pausing Weighted Glute Bridges
10 GHD Sit up
20 KB Russian twists
FRIDAY
- Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 63% of 1RM Snatch
Set 2: 66% of 1RM Snatch
Sets 3-5: 69% of 1RM Snatch - 3 RFT
12 HPC & J (115/75)
9 Thrusters
6 PSN
Cap=15-20 minute
NEWS & UPDATES
Saturday, July 4th Hero Bull results:
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!
- 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. - SET GOALS FOR YOURSELF
Never say “I can’t.” You won’t get pity here.
- 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. - 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 - WARM UPS ARE POSTED FOR A REASON, DO THEM!
- 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 your bars. - HAVE STANDARDS
Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean. - TECHNIQUE, CONSISTENCY, INTENSITY.
First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load. - USE CHALK OVER BUCKET
Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to rechalk. - 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. - 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? - CLEAN UP YOUR DNA
EX: Blood, sweat, vomit, etc. - DON’T MAKE US ASK YOU FOR MONEY
Dues are due on the first of the month. - 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. - 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! - 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! - LAUGH! Come on!
We all look funny doing this stuff… especially you! - 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. - 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. - 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.