Rebel – Howe Sound CrossFit Winter Challenge Update…
The “in house” Rebel Winter Challenge is only a few weeks away. Here are some of the current details we have ready for y’all. TEAMS (in no particular order) Sellers + Angie Diesel + Jen Mark A + KD Johnny 5 + Carena Jeremy + AB Matt L + AJ Inder + HH Matt S + Jess B White Knight + Judy Devin + Jess L SCHEDULE 8:00 am – doors open 8:15 am – judges meeting 8:30 am – athletes meeting 8:45 am – FIRST WOD Announced 9:00 am – FIRST WOD 9:50 am – SECOND WOD Announced 10: 20 am – SECOND WOD 11:30 am – LUNCH 12:30 pm – THIRD WOD Announced 1:00 pm – THIRD WOD 2: 00 pm – TOP THREE TEAMS Announced 2:15 pm – FORTH WOD Announced 2:30 pm – LAST WOD for top 3 teams only 3:00 pm – PRIZES and Socializing…
How many days should I workout?
Well this answer is different for everyone. One size does not fit all on this subject. The first thing is to clearly identify your goals and structure your training specific to said goals. If your goal is to maintain health and function? A lower volume program is perfect. But, if you are looking to dramatically change body composition, add more advanced skills to your tool bag, or developing some serious strength gains the volume will most definitely need to increase. Here is some great information from Beyond The WhiteBoard. These guys have been tracking workouts for years and have compiled some really interesting studies. Working out 5 days per week week produced 27% faster improvement than 3 days per week. After analyzing the data, we found that working out 5 days per week week produced 27% faster improvement than 3 days per week. Even increasing from 3 to 4 days per week…
Schedule & program updates for November 2014
NEW ON THE SCHEDULE: Open gym : Monday – Friday 10 am. These classes are a time for you to train on your own with supervision. This time can be focused on additional strength, mobility or skill work. If you need additional work outside of class hours or just want to train as a “lone wolf” this is a great opportunity for that. Mobility and Movement : Monday and Wednesday 6pm This class is focused on 2 key practices: Mobility : foam rolling, band distraction and lacrosse ball work. Movement development : squats, push ups, handstands, ring work, tumbling, KB skills etc… We will break movements down to their basic fundamentals and build on them week after week. These classes will require patience and virtuosity. The rewards will be tremendous and transfer over to the higher intensity work. This is a trial program and will need support to continue. Make…
Oct 5 2014 “Bring a friend WOD”
Hey Rebels, Today is your opportunity to bring a friend to the gym and help them complete a fun and challenging WOD. Please arrive 15 – 20 minutes early and help calm some nerves with mobility and socializing. Your guest is welcome to stay after the WOD for our Corn Hole games and potluck. Teams of 2, Alternating movements, One person working at a time. 5 minute AMRAP 2 lengths bear crawl each 20 walking lunges each 2 minute Rest 5 minute AMRAP 10 KB Dead lifts each 10 slam balls each 2 minute Rest 5 minute AMRAP 10 Russian twist each 10 wall balls each Have some fun today!! And welcome new friends to the Rebel extended family.