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Workout of the Day

BARTENDER

Monday, July 22nd, 2019

Monday, July 22, 2019

SUPER IMPORTANT! 

Tonight the links to this website will be broken and replaced with NEW CrossFit Rebels (mobile friendly) site. Rebels started back in 2010 when mobile sites weren’t a “thing”.  It’s taken us quite some time and we’re still not “there yet” but we’re ready to launch the fundamentals of the new site. Tomorrow morning http://crossfitrebels.com will look like this:

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Your WOD will be center-right (below a stream of photos not pictured),  Rebel Ammo is content – education – information.  CF Kids blog is second row down, center.  There is much to update on the new site and much of Rebel Health will not transfer over but we’ll update that over time. Thanks, in advance, for your patience during this transition. 

 

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WOD

I. SWOD
Thruster Conditioning Week 3/4
EMOM x 11 minutes
ODD: Set # of Thrusters
EVEN: Set # of Thrusters

II. “Bartender”
10Min AMRAP
12x DL
9x OHS
6x HPSN

Bar= 115/85

 

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

I. SWOD
Pullup Capacity Wk 3/4
EMOM x 10 minutes
10x C2B Pullup

II.
Every 2:30 x 8Rds (20min)

10 x Lat. Burpee over Bar +
1x Clean (Power or Squat)

*Bar must increase in weight each round (5lbs or more)
**Score is the heaviest weight achieved + starting weight (Don’t start light)


Wednesday

I.
10Min AMRAP
19x Wallball20/14
19x Cal R0w

II. 
10 Min AMRAP
70x DU
35x Abmat Situps

III.
10 Min AMRAP
30x KBS70/53
10x Single KB OH Lunge Step70/53
*Single arm but alternating legs. Step forward lunge steps.

Thursday

OPEN GYM OR…
I. SWOD

BS3 x 7 (60-65%)
Alt: 15x GHD Situp

II.
PR4 x 5(70%)
Alt: 15x Hip Ext

III.
DL5 x 3(85%)
ALT: 14x Single DB Front Rack Lunge Step(7/side)

Friday

I. SWOD
T2B Capacity Wk 3/5
EMOM x 10 minutes
10x T2B(Unbroken)

II. For Time:
15-10-5

HSPU
Ring Dip
Pushup
*Perform 20x Air Squatsafter each movement. 

 


RX+

SKILL/SWOD

Stamina Squats
ALT OTM x 12 (6 Rds)
Odd– 3 FS
Even– 6 BS

@ 66% of 3-Rep Back Squat
This is an increase of 3% from last week.

Body Armor
4 Unbroken Sets:
3 DB Power Cleans
3 DB Push Presses
2 DB Power Cleans
2 DB Push Presses
1 DB Power Clean
1 DB Push Press
*After each set, complete 15 GHD Sit-Ups.

Heavy complex. All T2Go Reps. One head hits floor.

METCON

Conditioning
“Tailspin”
AMRAP 14:
15 Thrusters 95/65/45
30 Double-Unders
15 CTB Pull-Ups/pullups
30 Double-Unders

 


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!

 

 

We Rest Today

Sunday, July 21st, 2019

Sunday, July 21st 2019

Happy Birthday Kelly M!

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Rest Day

WOD
SKILL/SWOD

METCON

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

Monday

I. SWOD
Thruster Conditioning Week 3/4
EMOM x 11 minutes
ODD: Set # of Thrusters
EVEN: Set # of Thrusters

II. “Bartender”
10Min AMRAP
12x DL
9x OHS
6x HPSN

Bar= 115/85

 

Tuesday

I. SWOD
Pullup Capacity Wk 3/4
EMOM x 10 minutes
10x C2B Pullup

II.
Every 2:30 x 8Rds (20min)

10 x Lat. Burpee over Bar +
1x Clean (Poweror Squat)

*Bar must increase in weight each round (5lbs or more)
**Score is heaviest weight achieved + starting weight (Don’t start light)


Wednesday

I.
10Min AMRAP
19x Wallball20/14
19x Cal R0w

II. 
10 Min AMRAP
70x DU
35x Abmat Situps

III.
10 Min AMRAP
30x KBS70/53
10x Single KB OH Lunge Step70/53
*Single arm but alternating legs. Step forward lunge steps.

 

Thursday

OPEN GYM OR…
I. SWOD

BS3 x 7 (60-65%)
Alt: 15x GHD Situp

II.
PR4 x 5(70%)
Alt: 15x Hip Ext

III.
DL5 x 3(85%)
ALT: 14x Single DB Front Rack Lunge Step(7/side)

 

Friday

I. SWOD
T2B Capacity Wk 3/5
EMOM x 10 minutes
10x T2B(Unbroken)

II. For Time:
15-10-5

HSPU
Ring Dip
Pushup
*Perform 20x Air Squatsafter each movement. 

 


RX+
Rest day


NEWS & UPDATES]

CF KIDS ROOM RULES
Updated 5/1/2019IMG_6701

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and then releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air-conditioned space with tables for coloring or playing games or watching videos (yes we have wifi!).

In the past several weeks we’ve had some fairly concerning issues with kids “using” this room”, including but not limited to:

  • dangerous rough-housing
  • “scaring” younger kids also residing in this room
  • food and drink spilled and not cleaned up
  • toys being thrown around, stools overturned, “forts built on top of and around other kids”
  • doors left wide open with AC turned on
  • lights flipped on and off repetitively to bother other kids in the room
  • kids leaving the room to:
    • found vandalizing the shower bathroom in the adjacent room
    • roam the entryway and front yard
    • chase balls ACROSS THE STREET without supervision
    • fetch water without a parent (walking through the adult gym area)

We don’t need to go on, but we could.

We need your help. As parents, this room is the ability for you to train while your kids hang tight for just an hour. Please obtain a list of the Kids Room Rules (they’re in the Kids room – please ask and we’ll get them for you) and review them with your kids. We’ve never had issues like we’ve had of late and we’re sure together we can get things under control.

The coaches have all been instructed that they have the authority to enforce the kids room rules, which will most commonly be taking the parent out of the WOD to deal with any issues in the room with their kiddos.

We’re concerned about his as while this issue was peaking, Coach Nic had to cut off a Pre-Teen Class after 15 minutes because the kids were “disrespecting each other and her”. We have rules at Rebels and sometimes when we’re too slack in enforcing, things get out of control. We’re asking for your help as we tighten up the rules

As a result of all of “THIS”…which truly means time the coaches are away from the class managing this new chaos, we’ve removed the toy boxes – not more toys in the room – at least for a month or so until we get things under control again.

THE BASICS OF THE “KIDS ROOM”

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and then releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air-conditioned space with tables for coloring or playing games or watching videos (yes we have wifi!).

We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room, please. Kids can have closed water bottles, but that’s it. It’s always going to be the case where we food is spilled or crumbs left on the floor. We’re an open-air warehouse – crumbs -> bugs! 
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them….this includes now having to disallow them to use the shower bathroom through RebelHealth without being accompanied by an adult. During the 6 & 7 pm classes, that shower bathroom almost has appeared vandalized (footprints on top of the toilet seat, toilet paper dispenser dismantled, rugs put in the shower stall…coaches will now be enforcing them without any hesitation). 
    • Please take your kids to the restroom before you or they train. Unfortunately, due to some misuse, we can no longer allow the kids to go back and forth through the RebelHealth room to the shower/restroom unaccompanied.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy. Please clean up after your kid(s) when you collect them to leave.
  • Lastly, however odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDOW SILLS….update, and now the doors! The kids’ room door to the gym is now a new art project.  Please help us stop this!

Thank you for your cooperation!


PARKING

Welcome to a sport where typically our neighbors who don’t CrossFit: 1) don’t understand what the heck we’re doing, 2) think we’re weird, and 3) feel like we’re IN THEIR WAY all the time. It’s the nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them.

Please do not park in front of FRISELLA (the west-adjacent building in our parking lot), especially on Saturdays. Even though Mr. Frisella has vacated the building, there may be a new tenant shortly.  We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of any other building– adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017

TIFF’S SATUR-YAY

Saturday, July 20th, 2019

Saturday, July 20th 2019

Happy Birthday Coach Terry!

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Today is Coach Tiff’s Saturday
8am- yoga/open gym

9am- Team WOD 

 

 


RX+
See comptrain.co for Saturdays programming


NEWS & UPDATES

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

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MEMBERSHIP DUES!

Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉


YOGA …DO IT!

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Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

A recent IG post from Tiffany…this is why SHE SHOULD BE YOUR YOGA INSTRUCTOR – she knows how you feel and your desire for performance.

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WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

St. Pete at the Body Electric Yoga Studio. 
Sunday-7:00 am
Tuesday, Wednesday, Thursday 5:00 pm.
These classes are a different style than she teaches at Rebels; it’s known as Mysore. Tiffany works with each student individually in a group setting. So everyone in the class is working on the same series of postures, but are kind of doing their own thing.
This style is perfect for beginners or those with injuries (or the inflexible CF athlete LOL) because of all the one-on-one time she gets to spend with each student. 

yesterday's results

D.T.

Friday, July 19th, 2019

Friday, July 19th 2019

Happy Birthday #9!

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WOD
SKILL/SWOD

1.
THR Capacity Drills
EMOM x 11′
*See attached at box

METCON

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and (at the time of death) one-year old son T.J.

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

-15 min. cap-


RX+
SKILL/STRENGTH

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Pos P.Sn
3-Pos Sq.Sn

Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week. Where as last week we faced 4×9 reps, today we have 3×12.

Stamina Squats
3 Rounds:
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme.

 


METCON

Conditioning
“BFF”
Teams of 2:
Ascending Ladder for 25 Minutes

3-6-9-12-15…
Row Calories
KBS 53/35/25
Wallballs 20/14/10

 

 


NEWS & UPDATES

WARMING UP, CLEANING UP AND BOX ETIQUETTE/COURTESY

IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs.  Recently we’ve developed a bit of a complex having to move some of you “out of someone else’s workout”. Or worse, had complaints that the next class is walking “through” your workouts while you’re still on the clock.

Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s WOD.

Additionally – classes typically have a sense of community within them.  And by community you care and want the rest of your class to finish strong! The worst thing that can damper your mojo when finishing your WOD is when you’re doing the last set of Burpee over Bar and someone walks or stands in front of your bar as you’re trying to finish. Whether cleaning up or setting up…if your class is still in play, on the clock, help your fellow athletes finish.  Both the coaches and the athletes lately have been dismayed by the lack of concern for those still training.


ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

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When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

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Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an all-day open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space management when you’re making your own rules. 

yesterday's results

OPEN GYM OR… BRODKSY

Thursday, July 18th, 2019

Thursday, July 18th 2019

Happy Birthday Fluffy!

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WOD
SKILL/SWOD

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

METCON

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Michael Brodksy

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

*Your fellow athlete Matt Ellis put together this workout with a few of his coaches in California for one of his best friends and K-9 partners, Michael Brodsky, who was killed in action in 2012. He was a K-9 handler that was deployed in Afghanistan and the numbers represented are significant to his death. While down range he was hit by an IED on July 7th (7/7). He was in life threatening condition and with the extent of his injuries was moved to Germany for more extensive treatment. He, unfortunately, was not able to recover from his injuries and lost his life on July 21st (7/21) at the age of 33. Every year Matt completes this workout on July 21st in memory of Mike. This year will be the 7th year anniversary of his passing.

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)



RX+
Rest day or work your weaknesses.


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

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 17th

bring a friend

Saturday, July 20th
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

Saturday, July 27th
8:00am Open Gym & No Yoga
9:00am Coach Paul’s Team WOD

Saturday, August 3rd
8:00amOpen Gym & Coach Sam’s Team WOD preceding the…
9:00am CF Kids Annual In House Competition (tentatively scheduled)

Saturday, August 10th
8:00am Open Gym  
9:00am Coach Jaida’s Team WOD

Saturday, August 17th
8:00am Open Gym  
9:00am Coach Paul’s Bring-a-Friend Team WOD

Saturday, August 24th
8:00am Open Gym 
9:00am Heats begin for the Annual 31 Heroes WOD (teams of 2), 31 minute AMRAP

Saturday, August 31st 
8:00am Open Gym & 
9:00am Coach TBD’s Team WOD



BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

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.

yesterday's results

SN WORK and 3RFT

Wednesday, July 17th, 2019

Wednesday, July 17th 2019

Happy Birthday Emily F!

 

IMG_3705.JPG

WOD
SKILL/SWOD

1.
15′ to build to a heavy 3 Pos. SN
– @ pockets
– @ knees
– @ floor
(3 reps = 1 rd.)

METCON

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

-25 min. cap-


RX+
SKILL/STRENGTH

Push Jerk Skill
Alt “OTM” x 8 (4 Rds):

Min 1 – 2 Pausing Jerk Drives + 1 Jerk Drive
Min 2 – :30s Barbell Overhead Hold


METCON

Barbell Cycling
All with a running clock:
:30s On, :30s Off – DL
:30s On, :30s Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
1:00 On, 1:00 Off – DL
1:00 On, 1:00 Off – PJ
:45s On, :45s Off – DL
:45s On, :45s Off – PJ
:30s On, :30s Off – DL
:30s On – PJ

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95
Masters Pounds– 65-70-90-70-65

Conditioning
“Double Header”
For Time:

50/35/25 Cal Bike
… Directly into:
100-80-60-40-20 –
Double-Unders
50-40-30-20-10 –
AbMat Sit-Ups
… Directly into:
50/35/25 Cal Bike

 

 


NEWS & UPDATES

THE NEW REBELS “STORE”

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This is a work in progress, but it’s functional! We are working with a new company called MDI to bring you “on demand” apparel and Rebels “stuff”. MDI will also supply some of our on-site products to come. All of our past logos aren’t yet uploaded including the Rhino and Unicorn, but they’re coming!  Check it out – it’s ready to rock and roll!

You can visit us online at http://store.crossfitrebels.com



UPCOMING CROSSFIT COMPETITIONS 

AUGUST 10, 2019
MERCILESS GAMES
Valor Fitness,  Seminole, FL
$150/team of 2
Divisions:  RX, Intermediate, Scaled
6 WODs in 60 minutes!
Register: boxtribetracker.com/3116/web
Code: NOMERCY50 for $50 off – expires soon!

AUGUST 30-31, 2019
TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/


OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female


OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
REGISTER: http://runsignup.com 

NOVEMBER 13
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3

Divisions:

INDIVIDUALS:
Scaled
Rx
Elite

TEAMS:
Scaled
Intermediate
Masters
Rx

yesterday's results

FS and FRAN (rolls right off the tongue…)

Tuesday, July 16th, 2019

Tuesday, July 16th 2019

IMG_4566.JPG

WOD
SKILL/SWOD


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

METCON

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

-10 min. cap-


RX+
SKILL/STRENGTH

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk


Midline
OTM x 9 (3 Rds):
Min 1 – Strict TTB
Min 2 – GHD Static Hold – Belly Up (Supine)
Min 3 – Banded GM
Not for score. Practice quality reps in each time domain.


METCON

Conditioning
“Run DMC”
4 Rounds:
200 M Run,
8 Bar Muscle-Ups
200 M Run,
12 DB PSn 70/50/35

 


 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

OPEN GYM TIMES AND STRUCTURE ON THURSDAY AND SATURDAY

Friendly reminder about Open Gym: 

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the metcon and work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M,T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 


COMING IN JULY! REBELS’ NEW WEBSITE!

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Rebels opened over 8 years ago – before Instagram existed and when the iPhone 4 was the latest!  And… before mobile versions of websites existed.  In the last 8+ years we’ve been moving and grooving, growing and evolving…and it’s finally time!

In the middle of July we will begin the transition to a new website platform.

We do not expect this to come without problems and we’ll do our best to work through the transition is the way we’re going to tackle this.  We hope we’ll transition without a hitch of you all not knowing what the WODs are or what’s going on, but to prevent that, we’ll probably manually post to FB the WODs (wish IG has the ability to link, but right now it doesn’t for us).  Stay tuned!

yesterday's results

BELLYFLOP and BEETLEJUICE

Monday, July 15th, 2019

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

sunday

Sunday, July 14th, 2019

Sunday, July 14th 2019

Happy Birthday  Scott Crawford!

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Rest day!

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

Monday

“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

Tuesday

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

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

-10 min. cap-

Wednesday

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

(3 reps = 1 rd.)

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

-25 min. cap-

Thursday

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

Alternate will be to work HSPU/ HS Walk progressions

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

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

THR Capacity Drills

EMOM x 11′
*See attached at box

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

-15 min. cap-


NEWS & UPDATES

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CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code belowframe

COACH JAIDA’S SATURDAY

Saturday, July 13th, 2019

Saturday, July 13th 2019

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-Today is Coach Jaida’s Team WOD-
8am- open gym *NO YOGA
9AM- Team WOD

 


RX+
See comptrain.co for todays programming 


NEWS & UPDATES

SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!


PALEO STORE

Have you checked out our paleo store lately? We have a TON of new, delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

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New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

Screen Shot 2018-05-28 at 6.15.12 PMThey are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

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While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!