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BELLYFLOP and BEETLEJUICE

Monday, July 15th 2019

Happy Birthday KC!

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WOD
METCON

2 Parts-No specific order today

“Belly Flop”
20′ AMRAP:
1000 m run
10 x burpee
800 x m run
18 x burpee
400 m run
24 x burpee
200 m run
In time remaining… ME burpee

“BeetleJuice”
4 rds- :45 work/ :15 rest/trans.
1. Bike
2. Burpee
3. Row
4. DU
5. Rest!

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Tuesday

1.
FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

2.
“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-

Wednesday

1.
15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor

(3 reps = 1 rd.)

2.
3RFT:
800 m run
21 x T2B
30 x DB SN 50/35

-25 min. cap-

Thursday

1.
Pullup Capacity Drills

-See attached at box
*If hands aren’t shredded from T/W

Alternate will be to work HSPU/ HS Walk progressions

2.
“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

3.

Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)

Friday

1.
THR Capacity Drills

EMOM x 11′
*See attached at box

2.
“D.T”
5RFT:
12 x DL 155/105
9 x HPC
6 x PJ

-15 min. cap-


RX+
SKILL/STRENGTH

Stamina Squats
ALT “OTMx 12 (6 Rds)
Odd– 3 Front Squats
Even – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.

Body Armor
ALT “OTM”x10(5 RDs):
Min 1 – :30s DB Close-Grip Floor Press
Min 2 – :30s Glute Bridges

 


METCON

Conditioning
“Elizabeth”
For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds – 135/95

 

 

 

 


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

Why do we have a schedule ‘book’?

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Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out.  Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer says ‘nope.’ Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes.  It allows us to compare the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It’s harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‘capped.’ Therefore, your spot isn’t restricted because Sally put herself on the schedule but may not even be there that day at the time. Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches


THE DONATION FUND AT CROSSFIT REBELS

PURPOSE: HELP MEMBERS WHO FALL ON HARD FINANCIAL TIMES TO CONTINUE TRAINING

We don’t publicize this often, but several of you have asked about it so here are the details for all to see:

For the last 8 years if we can help someone train who can’t afford it or if someone has been training and falls on hard times, we have ways to keep them training. Sometimes it’s work exchange, sometimes the business just “pays their dues” until they’re back on their feet.

When we added the Kids Program and the Legends Program, the need became “more apparent”.  Several of our athletes offered donations to be put toward athletes dues who were in need. And that pattern continues today.

We looked into starting a 501c3 so we could apply for other types of donations (like grants) to help fund those in need, but based on the amount of work involved, we elected not to as that’s not the business we’re in -” running a Not-for-Profit organization trying to raise money for donations”.  Our efforts are better directed toward continuing to grow our expertise in training and nutrition and continue to enhance the health and fitness of our community.

So with all of that history laid out, it’s with that information that we let you all know we have a Donation Fund. We keep the bookkeeping of that separate from other revenues. The fund is built by donations from the box and from its members.  For example, one of the Legends Athletes writes her check every month for $10.00 over and contributes that to the Donation Fund.  It’s always an option. The fund ebbs and flows – as needs arise, we take money from the fund and put it toward dues. A few of our athletes are on permanent hardships – they are long term members of the box and their training is more important to us than losing them. So when we can swing it, we help!

Anyone can donate to the Donation Fund at any time. Just ask Paul, Sam, Ed, Jaida or Nicole.

We hope to hold a few fundraising events this year to build up the fund so it’s always there to help. #family

yesterday's results

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