[vc_row][vc_column][vc_video link="https://youtu.be/Kjj54PEyYR0"][vc_column_text]How ironic is it that on our typical "Metcon Friday", it's also National Wear Red Day, which brings light to the eradication of heart disease and stroke in women? It's SO IRONIC, as our "Metcon" days, or our high-intensity days, help strengthen the heart and prevent heart disease. It...
[vc_row][vc_column][vc_single_image image="6599" img_size="large"][vc_column_text]Wednesday is our heavy day; our chance to get stronger. Ed and I (Sam here) were training last weekend and the workout ended with a long-ish 200M Overhead Walking Lunge - we (well some of us 😉) carried plates overhead during the lunge. Ed was commenting to some...
[vc_row][vc_column][vc_single_image image="6590" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Start today with this: Today is National Get Up Day. Inspired by the U.S. Figure Skating Team! While the goal of the movement is to be able to pick yourself up when you're down (figuratively), with Legends, let's use it literally. One of our goals is...
[vc_row][vc_column][vc_single_image image="6674" img_size="medium" alignment="center"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]10 years ago we were babies. Though we were in our 40's, if we knew then what we know now...but isn't it always that way? Hindsight? 10 years ago Ed and I started CrossFit Rebels in half the space we have now, with a fraction of the...
[vc_row][vc_column][vc_single_image image="6570" img_size="large"][vc_column_text]Our metcon-biased Friday once again starts with Ed beating up on everyone that their back-rack position needs work: once again, we're back squatting from the racks. The intensity begins with some Tabata DL's with odd objection, followed by a sweet barbell complex. Not for time, but for load....
[vc_row][vc_column][vc_single_image image="6622" img_size="large"][vc_column_text]In honor of National Carrot Cake Day, here is a link to a super healthy version of an all time favorite: Carrot Cake! If you're going to do it, try to do it a little healthier than perhaps in the past? ELANA'S PANTRY NUT-FREE PALEO CARROT CAKE ELANA'S...
[vc_row][vc_column][vc_gallery interval="3" images="6589,6588,6587" img_size="medium"][vc_column_text]Let's do some good old-school strength today! After a long-ish warm up, we'll settle in to some heavy goblet squats - the kind where you hope the coach has to set that weight in the front rack for you! 💪🏻 And then HELLO STRICT PRESS! Let's push...
[vc_row][vc_column][vc_single_image image="6639" img_size="large"][vc_column_text]After an appropriate warm up, we begin our four-round Monday work with some L-Sits, horizontal bar pull ups, and a few loaded exercises. The rep scheme's today will slow us down a bit and make this section take a little longer than usual. We'll hit some mandatory core...
[vc_row][vc_column][vc_column_text] Risk and Reward That's been a hot topic lately. It's why our Legends Athletes progress so well, why we have such retention, and why this type of community builds itself. Our Legends Athletes progress beautifully because of a lot of things: The programming is progressive. The skill level is...
[vc_row][vc_column][vc_column_text]TGIF! We warm up with a light barbell or PVC in specific work/rest intervals. We hip hinge, we squat, we "jump"-ish, and we press overhead. We are SERIOUSLY warmed up after all of that. Fridays are conditioning days. Heart rates are a little higher and we're more out of breath...but...
Today is a strength day. Wednesday's is our day to get stronger! After a solid warm up, we are BOX SQUATTING today! We will stay in a front rack position and work on mobility in our front rack to keep torso erect and elbows up - always a challenge as...
[vc_row][vc_column][vc_single_image image="6434" img_size="large"][vc_column_text] Hot Topic! Well, at least WE think it is. Sarcopenia is age-related muscle loss. Quick background: We know we get weaker as we get older We know it's harder to build and maintain muscle for strength as we get older (but is it impossible?) We know the...