Sorta Sortatude

Monday, December 21, 2020

Pictured above: Throwback to group gatherings! Last year’s Christmas Elf (Slice) and Ed

WORKOUT OF THE DAY

1. STAMINA SQUATS
OTM x 14 (7 Rounds)
Min 1: 2 FS
Min 2: 4 BS
>72% 1RM FS

2. SORTA SORTATUDE
EMOM 16’
O: 15/12 Cal row or 12/7 bike or 100m run
E: 15 Burpees

THIS WEEK-AT-A-GLANCE

TUESDAY

1. POWER CLEAN TECHNIQUE
5 Sets:
3 Low hang power clean
Set 1: 60% 1RM C&J
Set 2: 65%
Set 3-6: 70%

Alternate each PC set with 1 set of ME Strict HSPU

2. BLACK AND BLUER
5 Rounds:
10 Power cleans 115/75
10 Bar facing burpees

Cap: 15 minutes

WEDNESDAY

1. JUDGED FRAN*
21-15-9
Thrusters 95/65
Pull ups
*Pairs: heat 1 judges heat 2, heat 2 judges heat 1

2. RING MUSCLE UP CONDITIONING
Progressions posted at the box

THURSDAY

12 DAYS OF CHRISTMAS
1 Squat Snatch
2 BFB
3 Pull ups
4 T2B
5 HPC
6 Push up
7 WB 20/14
8 KBS
9 Sit up
10 Air squats
11 BJ
12 OHS

BB=135/95
KB=55/35
BJ=30/24

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.


If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Inquire with a head coach for details.