Sunday, August 31, 2008

Friday, August 29, 2008

Saturday August 30 08

Four rounds for time:
Run 400 meters
Rest 2 minutes

Thursday, August 28, 2008

Friday August 29 08

Karen

150 wall ball shots

Evening:

400M Run

Then  5 4 3 2 1 x 2 of:

Clean and Jerk 1/2 BW

Box Jumps

Burpies

Squat Jumps

Finish with 400 M run

Wednesday, August 27, 2008

Pr's and stuff

"Fraser"

50 m Car push

1 rope climb

15 12 9

Step Ups with heavy bag 65#

Dead 225#

Thrusters 80#

One arm 35# D/B swings

rope climb

car push

Fraser is my new hero! Fraser exemplified everything that CrossFit and Rebel Fitness are about. The determination and will that Fraser demonstrated are sure to bode well for his new path in life. Congratulations Fraser! During this WOD there were numerous times where a look into Fraser's eyes was met with a blank stare. The tenacity demonstrated this evening will hopefully serve as an inspiration to all who were there. This is what CrossFit is all about. Thanks to all who came and supported Fraser in this rather epic in task, if not length, Wod.

Thanks to Mac for setting up the weights and the car. Thanks to Bill and Mac who both contributed to the Wod. Perhapse most importantly, thanks to all of you for coming out and supporting one of our own!

Don't forget....."Strong people are harder to kill then weak people and more useful in general"

Coach Rip.

Pr's Matt in with 10 D/B's

Austin, Silas and Mac with exceptional leaps. Myself with a decent vertical leap. I will measure tomorrow for an official height.

Mark with 7 Muscle Ups. Will be challenging for 10 soon.

John who is one of our new family members was stellar with the back squat tonight. Ending at 350 with plenty to spare. Once we get the extra pounds off this man he will ( is ) a force to be reckoned with.

Great job with the cleans John!

Hayley is in the Pr books with her own Clean and Jerk at 55# Good work.

Thursday August 28 08

Angie:

100

Pull ups

Push ups

Sit ups

Squats.

Tuesday, August 26, 2008

Wednesday August 27 08

3 3 3 3 3

Back Squat

Tuesday August 26 08

Five and Dime

5 clean and jerk 115

10 pull ups

5 box jumps

10 KB swings 55

5 ring dips

5 rounds

Sunday, August 24, 2008

Monday August 25 08

Morning:

5 Dead Hang Pull ups

Sprint 100 M with 60# bag

1 Rope climb

Max rounds 20 minutes

Evening TBA

Sunday August 24 08

Rest Day

Saturday, August 23, 2008

Saturday August 23 08

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Friday, August 22, 2008

FIGHT GONE BAD 3

FGB for Prostate Cancer

We will be combining this event with an open house so bring lots of people. Up for grabs will be the bragging rights cup. The team that knocks out the most reps wins! Good luck. Bill and Mac start pulling your teams together. If anyone can think of other groups that might want to play or you have any fund raising ideas please let me know.

Friday August 22 08

Morning: 4X

Row 500M

OHS 75#/45#

Rower sets time

Record reps and times

Evening:

Tabata Something Else:

Pull Ups

Squats

Push Ups

One round consists of 20 seconds of P/U,S and PU.

Wednesday, August 20, 2008

Thursday August 21 08

Five rounds for time of:

95 pound SDHP 21 reps
21 Ring dips

Tuesday, August 19, 2008

Wednesday August 20 08

Helen

400M Run

Kettlebell swings x 21

Pull Ups x12

3 rounds.

New Personal Records

Here we go. We actually have just a couple but they deserve a post unto themselves.

Mark- 6 Muscle Ups in a row! Dam fine Mark dam fine.

Fraser- Fraser takes his total up to 740 from 680. Way to go. new Dead Lift PR of 385. I think there was still room for more. 400 on the horizon.

Also, official welcomes to Mark and Hayley. Welcome to the family. Onwards and upwards. Don't forget, bring in a friend who signs up and we will give you 30% of your next monthly or package. We want to outgrow our first space, so everyone please lend a hand.

Finally, Fraser will be leaving us to launch a new phase of his life as a Fire Fighter hopeful. Good luck in Sarnia! To commemorate we (he) will be doing a Wod that Bill and I have been putting together. So put Wednesday August 27 on the calendar and come and support Fraser in his last ( hopefully not ever) WOD at Rebel Fitness.

Monday, August 18, 2008

Sunday, August 17, 2008

Monday August 18 08

3 rounds for time of:

Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extension

Sunday August 17 08

Rest Day/Skill Day/Run Day

Post what you did to comments.

Saturday, August 16, 2008

Saturday August 16 08

For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups

Thursday, August 14, 2008

Friday August 15 08

Tabata Squats

400 M run

25 D/B swings

10 Handstand Push ups

3 Pistols on each leg

400 M run

25 D/B Swings

10 Handstand Push Ups

3 Pistols each leg

400 M run

Wednesday, August 13, 2008

Thursday August 14 08

Cindy

5 10 15

Pull Ups

Squats

Push Ups

Max rounds 20 min

Tuesday, August 12, 2008

Wednesday August 13 08

Franlizabeth

Thruster (75#)

Pull ups

Cleans (115)

Ring Push ups

21 15 9

Monday, August 11, 2008

Tuesday August 12 08

Annie

Double Under's

Sit Ups

50 40 30 20 10

Sunday, August 10, 2008

Monday August 11 08

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Sunday August 10 08

Go for a run. Post distance and time to comments

Saturday, August 9, 2008

News

Well folks it is time to go ahead with our own Fitness Challenge. I received word from Chris on Friday, there is no interest within the ranks of the Guelph Firefighters. Sorry Bill!

I will talk with Sargeant Pflug and see if the police still want to field a team. So Bill and Mac if you want to put together your people from within your own peer group that's awesome. Mac, if you think the military would be interested let's get them invited.

I will put together a pamphlet of some kind and see if I can get us some press coverage somewhere. It would be nice if we can still make it into a spectator thing as well. I think it is time for a real GRAND OPENING/OPEN HOUSE.

Saturday August 9 08

4 rounds

500 row

Squat cleans

One person rows the other cleans!

Thursday, August 7, 2008

Friday August 8 08

Tanya

15 12 9

SDHP 2 x 36# DB

RIng Dips

Pull Ups

Push Press 75#

Wednesday, August 6, 2008

Thursday August 7 08

Skill Day.

We will be working on the dead lift in the morning.

3 3 3 3 3 3 3

Tuesday, August 5, 2008

Wednesday August 5 08

" Somebody gonna get a hurtin real bad"

Hollow Rock

HSPU

V Ups

push Up

10 9 8 7 6 5 4 3 2 1 2 3 4 5 6 7 8 9 10

Monday, August 4, 2008

Tuesday August 5 08

Elizabeth:

Clean 135

Ring Dips

21 15 9

Sunday, August 3, 2008

Monday August 4 08

For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 meters

Sunday August 3 08

3 K Run

Friday, August 1, 2008

Saturday Aug 2 08

Cindy:

5 Pull Ups

10 Push Ups

15 Squats

Max rounds 20 min