OPEN GYM OR SWOLE-SESH AND CARDIO

Thursday, September 26th, 2019

Happy Birthday Swigs!

Don’t forget to practice your skills today! Like these Butterfly Pullups Sammy worked so hard to get!

OPEN GYM OR…

Work Out of the Day

SKILL/SWOD

1.
Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1-1-1 Build to a heavy

2.
Press
1 RM

3.
Push Press
1 RM

 

METCON

4.
3RFT:
800m Run
Rest 2Min

Cap=20Min

RX+

REST DAY

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

WANT BETTER GYMNASTICS?!?!?! ITS NOT TOO LATE TO SIGN UP FOR THE i99 SEMINAR

 

i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!
Guys! The Open is a month away! Having experts, where the only thing they do is gymnastics for CrossFit (versus conditioning, Olympic Lifting, etc), to help refine movements you may have but maybe not strung together, maybe not perfect. You can get your chest “near the bar” but not “to the bar”. You can do a double pumping T2B but can’t string them together. Sure, we can help and with repeated practice over time we can get you there, but this is an opportunity to be with experts for an extended period of time…practicing, refining and building patterns that will stick with you for your “CrossFit Career”!.

Your coaches will be with you during your workshops to help pinpoint the cues needed for continued success!  Get signed up! They’re only here once a year!

S.M.A.R.T. TRAINING

(SMART: SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT AND TIMELY.  SMART goals.  As you set your training goals, make sure you use the SMART priniciples to setting actions plans to achieving them)

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!

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