Rest Day

Sunday, August 16, 2020

Happy Birthday Naomi!

On Sunday’s we rest…and other things!

THIS WEEK AT A GLANCE

MONDAY

1. Front Squat “2-4-6-8-10”
   Set 1: 2 Reps @ 88% of 1RM
   Set 2: 4 Reps @ 83% of 1RM
   Set 3: 6 Reps @ 79% of 1RM
   Set 4: 8 Reps @ 76% of 1RM
   Set 5: 10 Reps @ 70-75% of 1RM
   Each set approx. 2:00 – but not on the clock (sharing racks)
2. “Granola Bar”
   AMRAP 12:
   7 Bar Muscle-ups
   7 Lateral Burpees Over Bar
   7 Clusters (135/95)
   7 Lateral Burpees Over Bar

TUESDAY

1. Inverted Capacity
   EMOM
   Min 1 – :50 Row/Bike
   Min 2- :50 HS Walk
   Min 3 – :50 Row/Bike
   Min 4: :50 HSPU (2 rounds strict, 1 round kip)
2. Level 1 Test: Helen
   3 RFT:
   400M Run
   21x KB Swing 53/35
   12x Pull up

Or

Level 2 Test: Christine
3 RFT:
500M Row
12x DL @ BW
21x BJ 20/16

WEDNESDAY

1. Squat Snatch Stamina
   On the Minute x 5:
   5 Touch-and-Go Squat Snatches
   Week 2: 63-66% of 1RM Snatch
2. “Kicking and Screaming”
   AMRAP 20:
   10 Power Snatches (115/85)
   20 Overhead Squats (115/85)
   30 Toes to Bar
   40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

THURSDAY

OPEN GYM TO WORK DEFICIENCIES, OR…

Group stretching H:05-H:20

Option 1: Midline
3 Rounds Not For Time:
1,000 Meter Row or 800M Run
25 Weighted AbMat Sit-ups

Option 2: Back Squat “12-6-3”
12 Reps @ 94% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
3 Reps @ 109% of 10RM Back Squat

FRIDAY

1. Clean and Jerk Stamina 
   On the Minute x 5:
   5 Touch-and-Go Power Clean and Jerks
   Week 2: 55% of 1RM Clean and Jerk
2. “Buy, Buy, Buy”
   AMRAP 5:
   Buy-In: 50/35 Calorie Row/Bike/or 600M run (3:00)
   Into Max Rounds:
   30 Double Unders
   15 Front Squats (95/65)
   Rest 5 MinutesAMRAP 5:
   Buy-In: 40/30 Calorie Row/Bike or 500M Run (2:30)
   Into Max Rounds:
   30 Double Unders
   10 Front Squats (135/95)
   Rest 5 MinutesAMRAP 5:
   Buy-In: 30/25 Calorie Row/Bike or 400M Run (2:00)
   Into Max Rounds:
   30 Double Unders
   5 Front Squats (165/115)

NEWS & UPDATES

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!

1. 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.
2. SET GOALS FOR YOURSELF
   Never say “I can’t.” You won’t get pity here.
   
3. 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.
4. 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
5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
6. 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 or clean your bars.
7. HAVE STANDARDS
   Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
8. TECHNIQUE, CONSISTENCY, INTENSITY.
   First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
9. USE CHALK OVER YOUR PERSONAL CONTAINER 
   Just don’t make a mess with your chalk bags, please.
10. 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.
11. 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?
12. CLEAN UP YOUR DNA
    EX: Blood, sweat, vomit, and clean every piece of equipment you use.
13. DON’T MAKE US ASK YOU FOR MONEY
    Dues are due on the first of the month.
14. 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.
15. 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!
16. 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!
17. LAUGH! Come on!
    We all look funny doing this stuff… especially you!
18.  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.
19. 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.
20. 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.