Thursday, July 31, 2008

Friday August 1 08

10 deadlift (190)

15 Box jumps

20 Air Squats

10 power Cleans (115)

15 Pull Ups

200M Run

3 rounds.

Wednesday, July 30, 2008

Thursday July 31 08

Complete three rounds for time:

Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps

Go as fast as you can and or increase the weight.

Tuesday, July 29, 2008

Wednesday 30 08


750 Row


500 Row


250 Row




5 rounds of:

20 pull ups

30 push ups

40 sit ups

50 Squats

Tuesday July 29th 08



Monday, July 28, 2008

Incentives and Thanks

As a thanks to all of you for filling up the first classes and obviously as a plan to drum up some more members Rebel Fitness would like to offer you all the chance to save some bucks on your next membership. If you get a friend to come in and sign up we will give you a one time 30% off your next membership. So if you have been purchasing class packages at 150.00 your next block of classes would be 100.00.

Cheers to filling a second set of classes.

Hey Everyone

OK, Hillside is done. We had a decent turnout with 5 - 7 participants and handful of onlookers both days. In each workshop we had one person who was familiar with CrossFit. A Brice from Ottawa and a fellow named Richard from England. Crossfit is spreading. We introduced the squat, front, back and overhead, DB swings,push ups,box jumps and thrusters. We had everyone do a 30 seconds at each for two rounds protocol and then half a Tabata squat that I did with the folks to give them and idea of the intensity that comes later. 24 24 23 22 both days.

Tracey was the main draw though. It's pretty entertaining to see the reaction on peoples faces when they see a woman doing cleans and snatches. One guy actually confided in Tracey that had it been me doing the lifts he would not have stopped. DUH!

The T shirts are at the printers. We should have them second week in August. They are going on holidays. Which really sucks as Ryan the strongman competitor is scheduled to be on T.V on Rogers local August 8 and has offered to wear one of our shirts. We will be keeping our fingers crossed that D can come through.

There is a chance yours truly will also be on T.V tonight on first local. They were interviewing people regarding their Hillside experiences etc and Tracey knows the camera woman, so she got me an interview wearing a beautiful purple Rebel Fitness T.

Monday July 28 08


400 M

Max rep pull ups

As many rounds in 20 minutes.

Saturday, July 26, 2008

Saturday July 26 08


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday, July 24, 2008

Friday july 25 08


21 15 9

Dead lift 225#

Hand Stand Push ups.

Wednesday, July 23, 2008

Thursday July 24 08

On Tabata Two Tabata Three Tabata NO MORE!

Pull Ups


Push Ups

8 rounds of each-20 seconds on 10 seconds off.

Wednesday July 23 08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday, July 21, 2008

Tuesday July 22 08

3 rounds of

3/4 body weight:

press to failure

push press to failure

push jerk to failure

count each rep, rest three minutes between rounds

Sunday, July 20, 2008

Monday July 21 08

Death to the Infidel:

400M run

30 Air squats

15 Pull ups

10 Clean and Jerk 115#

5 ring dips

Kids Wod from Saturday morning

I'm posting this in its own section just to show everyone that the kids work hard as well.

Tao and Braedon, both 8.

3rounds for time of:

50 skips

10 sit ups

10 Burpies

10 dips

10 Box jumps

3 legged dog, one length of the space.


Braedon - 10:02

Then: 3 3 3 3 3 3 3 Dead Lift

T 20 40 50 60 70 75 80 Tao did one lift at 85 but his back rounded so we stopped.

B 20 25 30 50 40 40 40

Sunday July 20 08


21 15 9

Thrusters / Pullups

Friday, July 18, 2008

Thursday, July 17, 2008

Friday July 18 08

Max rounds in 20 Min of:

10 dumbbell/barbell squat cleans 135# or if using DB 40#

100 M sprint

10 burpee

There will be choice of either 1 rope rope climp, 5 SDHP,or 5 ring rows.

Wednesday, July 16, 2008

Thursday July 17 08

Back Squat

3 3 3 3 3 3 3

Tuesday, July 15, 2008

Wednesday July 16 08

Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

This is the morning WOD.

Evening WOD

400M 50squats x 4

Readers Choice Awards

The Tribune is doing its annual Readers Choice Awards. Help me make Rebel Fitness the "best fitness club" in Guelph. For those of you that feel so inclined a vote for best martial arts would be good as well. Shorinjiryu Kudaka Karate.


P.S if you have more then one e mail address feel free to use them all.

Zone Challenge

Mac and I have restarted the ZONE challenge. We will be posting our meals and blocks in the days comments. Feel free to contribute with your meals good and bad. Right now I have a piece of apple pie and just enough ice cream to cover it sitting defenceless in my fridge mocking me.

I am also charting my meals on Fitday so I will be including my daily caloric intake as well as the %'s of carb,fat and protein.

Monday, July 14, 2008

Tuesday July 15 08

Four rounds for time of:
Run 400 meters
50 Squats

Personal Records

Ok we have a list of new and recent PR's.

Dylon 6 M/U's

Jamie 7 M/U's

Austin 19 P/U's

Kelly 45 D/U's

Great efforts everyone. It will be close. Who will make it to ten first. Jamie or Dylon. I'm putting my beer on Jamie. Any takers?

Sunday, July 13, 2008

Monday July 14 08

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Sunday July 13 08

Rest Day

Friday, July 11, 2008

Saturday July 12 08

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Friday July 11 08

So in the last few days I Have spent way to much time on T shirts. So...I would like everyone to come up with a slogan and we can choose which ones we like and that will put an end to the madness.

I'm going to start us off with 3 2 1 GO!

If the most popular slogan does not come from Tracey or myself that person gets a free shirt.

Contest closes on Wednesday


Friday July 11 08


Hopper Challenge

Wednesday, July 9, 2008

Thursday July 10 08


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tuesday, July 8, 2008

Wednesday July 9 08

200 m Row

K/B swings


Dead lift

Clean and Jerk

Box Jumps

The list will be modified according to the number of people we have out.

Rower sets the time at each station

Monday, July 7, 2008

Tuesday July 8 08

Whole Tabata Fun:


Sit Ups

Push Ups

Sunday, July 6, 2008

Monday July 7 08

Complete 5 rounds of:

Run 400 meters

15 “L” Pull-ups

Sunday July 6 08

Run 5 K

Post times to comments

Saturday, July 5, 2008

Saturday July 5 08

Rest Day

Imagine yourself at the CrossFit games. What order would you do the Wods in? Post to comments

Friday, July 4, 2008

Friday July 4 08

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Wednesday, July 2, 2008

Thursday July 3 08

For time and Reps 5 rounds of:

Pull Ups

If your max consecutive is 25 or more do your max. If you cannot do 25 consecutive pull ups you must do 35 pull ups per round completing them any way you can.

L Sit - 30 sec, 60 sec, 90 sec, 60 sec, 30 sec. Anyway you can. Record longest holds in each round.

Tuesday, July 1, 2008

Wednesday July 2 08

400 M Walking Lunges

Tuesday July 1 08


Five rounds for max reps of:
Body weight bench press

or a 5 k run.