“Wait, What’s Next?!”

Wednesday, December 11th, 2019

Work Out of the Day

SWOD
TEMPO DL
5X3 @5-1-5-1
Start 40% 1RM

METCON
“Wait, what’s next?!”
For time:
25/20 Cal Row, 1x Rope Climb, 2x DL 315/225
400M Run, 2x Rope Climb, 4x DL
25/20 cal Bike, 3x Rope Climb, 6x DL
400M Run, 4x Rope Climb, 8x DL
30/21 Cal Row, 5x Rope Climb, 10x DL

Cap 20′

RX+

Strict Gymnastics

0:00 – 6:00
:20 Sec Wall-Facing HS Hold
2 Strict Ring Muscle-ups (Or Banded Strict)/Strict Ring Dips

6:00 – 12:00
1 Strict C2B + 15′ HS Walk
2 Strict C2B + 15′ HS Walk
3 Strict C2B + 15′ HS Walk

12:00 – 18:00
25 Double Unders
:15 Sec L-Sit on Rings
5 Tempo Ring Rows

 

Clean Technique
6 Sets:
1 Tempo Clean Pull (5Sec)
1 Clean Pull
Rest as needed between sets.

Conditioning “Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65/45)
25 Double Unders

Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85/55)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95/65)
25 Double Unders

NEWS & UPDATES


CrossFit Rebels Raffle Tickets?!?!

Hurry up and get your raffle tickets before December 13th. We have a gift basket with over $300 worth of goodies inside.
Only $5 per ticket and there is no limit to how many you can buy.
But what’s in the basket??
-2 Whatevs Apparel T-Shirts
-3 Bottles of booze
-1 Hour Massage
And 1 month free CrossFit Rebels Membership!!
There are also some extra little goodies in there.

The drawing for the winner will be Friday, December 13th so hurry up and get your tickets for your chance to win this awesome basket!!
Cash or Venmo only

WE RUN ON A PUBLIC STREET

This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel.

Here at Rebels we have a decent run set up. We can utilize our back door to run to our straight, flat road and go down and come back without any hills, obstacles or obstructions.
Here are some situations our coaches have experienced while visiting other boxes on vacation:
-Have had to run down/up stairs leaving and entering the building
-Have massive hills as part of their 400m (talk about slowing your times)
-Crossing train tracks at a busy intersection
-Big rocks and gravel to be avoided
-Running through bushes to get to the trail that is the actual run path.

All these things can make your run much more challenging and a lot scarier. We’re not running on a residential road, so there are no dogs chasing us. But this is a public road so we have people flying to and from work at all hours of the day. All we have to do here at Rebels is KEEP OUR HEADS UP and STAY OUT OF THE STREET! …And wear the occasional reflector when it’s dark out.
We all know how tired we can get while running, especially a few rounds into a workout. Being on a busy road like we are we ask that you keep your head up and be vigilant while you run. It is the cars job to avoid humans and it is the humans job to make themselves easily avoidable. =-)

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let’s hug the side of the road as closely as possible.

 

 

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 guildelines 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 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 BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to rechalk.
  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, etc.
  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.

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