Sunday, October 6, 2019
REST DAY!
THIS WEEK AT A GLANCE
MONDAY
- CF Tri
Bike 8 minutes for calories
Row 8 minutes for calories
Run 1 mile for time - Accessory Cool Down
25 Abmat sit ups
1:00 Pancake stretch
20 Abmat sit ups
1:00 Couch stretch (each side)
15 Abmat sit ups
1:00 Pike stretch
TUESDAY
- For Quality
20 Strict HSPU
20 DB PSn 50/35
20 Kipping HSPU
20 DB PSn
20 Kipping HSPU - Complete rounds in 1:30:
9 PC (115/75)
9 FS (115/75)
9 PJ (115/75)
ME C2B
Rest 30 seconds
8 PC
8 FS
8 PJ
ME C2B
Rest 30 seconds
7 PC
7 FS
7 PJ
ME C2B
Rest 30 seconds
6 PC
6 FS
6 PJ
ME C2B
WEDNESDAY
- DL 5×5 Climbing from 65%
Alt each round with 50′ HS walk - Master Splinter
3 RFT:
400m Run
12 BBJO (24/20)
15 Thruster (95/65)
Cap 20′
THURSDAY
OPEN GYM OR…
- BS 5×3 Climbing from 70%
- PR 5×3 Climbing from 70%
- Core 3 Rounds:
12 GHD or Abmat sit ups
12 Hip extension or Good Mornings
12 Lateral DB box step ups (ea side)
FRIDAY
20.1
NEWS & UPDATES
MORE WAYS TO FIND SUPPORT AT REBELS
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.
Also, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE. Congratulations Matt Mitchell for filling a serious void in our operations! 🙂
Rebels on Paleo – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life. Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.
Rebel Girls – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there. All women, all CrossFitters. Good forum if you need us. Find us using the link in the title and ask to join.