REST DAY
Sunday, January 12th, 2020
REST DAY
Recover well, friends. (click image for link to recovery post)
THIS WEEK AT A GLANCE
MONDAY
1.
3-5Rds NFT
30Ft HS Walk
3x Ring Muscle Up
12x Pistols (Alt)
2.
12Min AMRAP
1x Strict Pullup
2x Pushup
3x Squat
2x Strict Pullup
4x Pushup
6x Squat
3x Strict Pullup
6x Pushup
9x Squat
*Continue with this pattern for 12 minutes. Start at the round you think is best for you. Goal is to get the most reps as possible. After finishing a round progress on to the very next round. Example: You can start at 5,10,15 then you will complete 6,12,18.
TUESDAY
1.
Clean Technique
5 Sets Climbing in load:
1x Pausing PC* + 1x Power Clean
*2Sec pause @ knee and 2Sec pause in catch.
2.
“Zoolander”
15Min AMRAP:
30x DU
10x PC 155/105
30x DU
10x BFB
WEDNESDAY
1.
Primer
3 Rds of the following:
5-7 Knees-to-elbow
5-7 Squat jump-to-box*
*Practice to see if you can safely with intensity.
2.
4RFT:
15x K2E
200m Run
25x Squat jump-to-box* 24/20
Cap: 20Min
3.
Finisher
For Time:
1000m Row
THURSDAY
OPEN GYM OR…
Not For Time:
Linda
10!
DL @1.5xBW
BP @ 1.0xBW
CL @ .75xBW
FRIDAY
1.
Back Squat
1 x 10 @50%
1 x 15 @45%
1 x 20 @40%
1 x 10 @55%
2.
3RFT
800m Run
30x Pullups
Cap: 25Min
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
WE NEED YOUR IDEAS!
The “Big Blue Wall”…has become just that! We had an idea…and it became cost prohibitive. We’d rather put THAT kind of money into equipment versus a “wall”. Yes aesthetics are important but not that important! LOL!
We had the concept of a large logo, mixing textiles…all the ideas! And yet, we still have a big blue wall.
If you have ideas, please hit up Paul, Ed or Sam.
*Disclaimer: no hard feeling if we don’t proceed forward an idea…we’re currently just collecting data.
YOGA …DO IT!
Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard. She will never assume you can fold yourself up like a pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control!
As a part of your membership, you can practice Yoga with Tiffany:
Saturday morning at 8:00 am
These classes are free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!
BEST KEPT SECRET AT REBELS….REBEL RUNNERS!
Rebel Runners – Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guilt-productively” slow, but also accomplishes the rover-style sub-maximal type of training we’d love to see you all do on a Rest Day! If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.