Sept 26 2014
Fitness 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 Rest 60 seconds 60 seconds DU practice AMRAP 10 minutes 15 Russian KB swings 20 reverse lunges w/med ball 50 SU Performance 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 (weighted) Rest 60 seconds Sand bag clean x 3 – 6 4 RFT: 10 Heavy Russian KB swings 20 Front rack reverse lunges w/sand bag 30 DU Sport Recovery WOD #3 Not for time, keep the intensity low and focus on quality movement 1000 m Row @5K + 5 100 DU 500 m Ski Erg Rest 2 minutes 750 m Row @5K + 3 75 DU 400 m Ski Erg Rest 2 minutes 500 m Row @5K 50 DU 300 m Ski Erg 15 minutes of mobility and attend…
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:…