Sept 25 2014
Fitness 10 minutes: DL technique work 12 minute AMRAP w/partner alternating stations each set 10 calorie row 20 russian twist 10 KB SDHP 10 box jumps 20″ 10 burpees Performance 10 minutes: Work up to a moderate DL CrossFit BC Summer Challenge event 1: 12 minute AMRAP w/partner alternating stations each set 10 calorie row 20 russian twist 10 DL 135/95 10 box jumps 20″ 10 burpees Sport Recovery WOD #2 10 minutes 1 a) 3 x 12 – 15 DL 1 b) 3 x 8 – 10 pull ups 3 sets: 30 seconds Candle sticks 30 seconds Rest 30 seconds HS hold 30 seconds Rest 30 seconds Monkey hangs 30 seconds Rest 30 seconds DU practice 30 seconds Rest
Sept 24 2014
Fitness and Performance “Tabata Something else!” Tabata Pull ups Tabata Push ups Tabata Sit ups Tabata Air squats Complete 32 intervals of 20 sec : 10 sec No rest between movements Sport Recovery WOD #1 20 minute AMRAP Recovery pace and effort, No score for this one! 500 m row @2K + pace 10 air squats 10 KB snatch 10 GHD hip extensions 10 shin box 10 triangle push up with kick After 20 minutes take some time for mobility work
Ruben’s shoes competition FAQ
Hey Rebel crew here is a bit more information about this coming weekend’s event: Q: What should I pack in my gym bag? A: 2 pairs of shoes, one pair running, one pair lifting, 2 – 3 t-shirts (especially if you workout hot ;), 2 shorts or tights, a skipping rope, a mobility tool, any support that you require (knee wraps, wrist wraps etc…) and anything that you like to train with? Q: What should I bring for food? A: If you are a protein drink person make sure to bring them along, but the key throughout the day will be to keep hydrated and eat small snacks like fruit, nuts or jerky. Q: Warm up and cool down? A: There will be an athletes area available to warm up and cool down in. Make sure to use this area wisely and warmup and cool down with each workout. Q:…
Sept 23 2014
Fitness and Performance 5 sets OHS x 3-5 3 sets: 30 seconds Rowing 30 seconds Rest 30 seconds Deep squat hold 30 seconds Rest 30 seconds DU 30 seconds Rest 30 seconds Plank 30 seconds Rest Sport 15 minutes: Work up to 1 RM OHS CrossFit Team Series event 7 For time: 21-15-9 OHS 115/75 T2B