PUMP SESH
Tuesday, March 3rd, 2020
Happy Birthday Glo and Gregg!
Work Out of the Day
METCON
1.
“Pump Sesh Triplet”
3RFT:
2/1 Legless Rope Climb
15 Dumbbell Floor Press 50/35
9 Dumbbell Thruster 50/35
Cap: 15Min
SKILL/SWOD
2.
3-4 rds for Quality:
10 Single DB OHS (5 each) 50/35
10 Pushups on DB’s
5 Strict HSPU
10 GHD Situp
RX+
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict HSPU(5”Riser)
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Masters:
On the 4:00 x 5 Rounds:
30 Double Unders
5 C2B Pull-Ups
5 Power Snatches
Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off
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
YOUR REBELS’ COACHING TEAM HAS SOME CLOUT!
Coming to you from Head Coach and General Manager, Paul, and Head Coaches Ed and Sam. As we embark on year 10 at CrossFit Rebels, we feel it’s time to do some bragging! We never brag about our size because regardless of our membership, we always maintain that small community feel. One of the secrets of our “old school” management! But the three of us think it’s time to boast a bit!
Your coaching team is INVESTED. Invested in you, in CrossFit as a sport, and in getting better as coaches, confidants and “influencers” in your lives. All of us…every singe one:
CROSSFIT PROGRAM COACHES
Paul Nicole Jaida Tiffany Haylee
Leigh Crum Moana Slice Terry
JBone ANewd BNewd Charlie Fields
Kimmy AJ, Ed Sam Kyle Whit
CROSSFIT KIDS & LEGENDS PROGRAM COACHES & ASSISTANT COACHES
Arbie Trish Junior Bill Charmaine
EZ Jenn Tracy Mat H
COACHES ON SABBATICAL!
Lilla Nick H Joel
Over the years, keeping diversity in mind, we have invested a lot in continuing education…sometimes on Rebels’ dollar and sometimes at our own expense for the love of the sport. CrossFit’s programming is rich in diversity, featuring disciplines such as Weightlifting, Powerlifting, Gymnastics, Anaerobic and Aerobic Conditioning, to name a few. We train across broad times and modal domains, meaning we don’t just powerlift, or we don’t just train gymnastics…we train EVERYTHING! And in doing that, to do it right and coach it right, our coaches 1) have to know our athletes, and 2) have to be knowledgeable in the movements and how to break them down and build them up. This takes time, education, practice and experience coaching.
The images below represent JUST SOME of the certifications and experience your coaches have invested in to make you better. And that makes us proud!
How do you capitalize on this? Focus on foundations. It’s one thing to RX the WOD, its another to do it well, efficiently and in a way that makes other athletes stand up and notice that you’re an “excellent athlete”. Going into 2020 and throughout, use the resources you have in your coaches to enhance your training!
