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Monday, December 28, 2009

Wednesday, December 23, 2009

Snowshoe WOD

You knew it was coming....

The winter workout!

Beth - let me run wild outside - Curry gave it a go today on the snowshoes.

She did AMRAP in 20 MIN of 5 Front Squats/10 knee to elbows/200m snowshoe sprint

Sandra did the same workout sans snowshoes.

For Dec 24 at the 9am workout please be prepared to go outside. We have tons of fresh snow and it is supposed to be mild weather. Come prepared!

Monday, December 21, 2009

flux CrossFit Clothes Are Here

flux CrossFit clothes are here. You can pick up your order starting today at the noon hour class.

Darci and Charity

Update and Holiday Hours

Hello All,

Darci and I want to sincerely thank you for your patience over the past few days while all of us (including Verne) have been tending to some important family matters. As many of you know Darci's grandfather has been in the hospital and things took a turn for the worse this past week while we were away.

Here is the schedule for the holidays:

Thursday, December 24 - 9am
Friday, December 25 - closed
Saturday, December 26 - 1pm

Thursday, December 31 - 7am, 8am, noon, 5pm
Friday, January 1 - closed
Saturday, January 2 - 9am, 10am

flux CrossFit Kids classes will resume on Sunday, January 3 at 1pm.

All other days will continue on as regularly scheduled.

We look forward to seeing you this week!

From all of us here at flux CrossFit, we wish you a happy, safe, and active holiday!

Darci and Charity

Thursday, December 17, 2009

Latest schedule updates

The schedule is as follows:

Friday Dec 18th: 6-7 AM
Saturday Dec 19th: cancelled
Sunday Dec 20th: 1-3 PM

There may be classes on Saturday, the blog will be updated if there are.

Wednesday, December 16, 2009


There will be a change to the schedule for the rest of the week (Dec 17-Dec 20).

ALL classes are cancelled for Thursday December 17th.

Schedule for Friday December 18th:
- 6 AM
- 7 AM
- the rest of the day is cancelled until further notice. The blog will be updated if more classes are added.

Also stay tuned for the weekend schedule.

Sorry for the inconvenience.

Saturday, December 12, 2009

kid's classes

I forgot to add the there will be no kid's classes next week.

Hours for Dec 14 to 21st

As most of you know, we are off to Mexico for a much needed vacation. Coach Brendan and Coach Verne will be taking over the classes next week.

We did our best to cover all of the classes but unfortunately we did have to cancel a few. Here is the schedule for next week.

Dec 13, 1-3pm
Dec 14, 6-9am
Dec 15 6-8am 12 noon and 4:30-7:00pm
Dec 16 6-9am 12 noon and 5-6pm (active stretching class with Fran)
Dec 17 4:30-7pm
Dec 18 6-9am 12 noon and 4:30-7pm
Dec 19 9-11am
Dec 20 1-3pm

Wednesday, December 9, 2009

Bison Dog Food

Let me know if you are interested in some bison meat for dogs.

Reminder - Stretching class Thursday at 7pm

Come out to stretch on Thursday night. Without flexibility, your squat and deadlift and kips and handstands and presses are all COMPROMISED.

You get the idea.

And take the stretching seriously.

Stretching requires concentration - Just as much as handstands or overhead squats.

Tuesday, December 8, 2009

Charity's Birthday Party

We are going to have a birthday celebration for Charity this Friday at 7pm. There will be food and wine and cake. All are welcome! We are going to have this celebration in our house rather than the garage.

Monday, December 7, 2009

Thinking about the press with Coach Starrett

Check out this great explanation of the involvement of the abdominal muscles in pressing movements. How many of you have experienced back pain after heavy presses? Coach Starrett explains that midline stabilization breaks down when the athlete fails to drive the ribcage down, resulting in an over-extension of the spine. Do not let your ribcage fly away during the press. You are not a bird in flight!

You must anchor the ribcage by driving it down towards the floor.


Thursday, December 3, 2009

March 27 and 28 - Sectional Qualifiers

The Sectional Qualifiers for the CrossFit Games will be held March 27 and 28 in Edmonton at CrossFit Edmonton. The CrossFit qualifiers are open to all levels.

Who is going to join me?


Cindy attacked the workout today.

Caitie pushed through today's workout with serious speed.

The clean comes very naturally to Neil. He does a great job of maintaining a vertical relationship to the bar.

Charity and Ariane off to Olympic Lifting Cert

Good luck to Ariane and Charity in San Diego at the Olympic Lifting Cert with Coach Burgener.

flux CrossFit Gift Certificates

Here's a swell idea! Flux CrossFit Gift Certificates for Christmas!

You all have friends and family that are curious about flux but too scared or intimidated to give flux a try. A gift certificate would be great encouragement.

Tuesday, December 1, 2009

Monday, November 30, 2009


If you want bison please get your order to me ASAP!

Thursday, November 26, 2009

Rochelle and her Handstands

I am so jealous.

Nice toes.

Leona and the medicine ball

Leona never believed her butt would ever come into contact with the medicine ball during the squat.

Butt and ball pined for each other.

They were united the other day, many times over. Consistently, Leona actively pulls her hips and posterior chain below the patella. These photos do not do her justice either as they do not demonstrate the curve in her lumbar spine as she drives the hips back. Now, we work on the elbows.

Theresa - the olympic lifter

Theresa was at the grocery store showing off her mad olympic lifting skillz the other day. The clerk insisted Theresa accept her offer of assistance to carry the bags to her car. "Are you sure? These bags are very heavy." To which Theresa replied: "I may not look it but I am an olympic lifter." And with great ease Theresa swooped the heavy bags off of the counter.

Tuesday, November 24, 2009


The Bison has been sacrificed.

The Bison will be butchered this weekend.

The Bison is a Magnificent Creature.



The finished price will be at least $4.50/pound but probably a bit more.

I am taking orders now. There will be some steaks and the rest will be ground.

Kid's Class Changes for this week only

Thursday, Nov 26th the kid's class will be at 4:30pm
Saturday Nov 28th kid's class will take place on Sunday Nov 29th at 1pm.

Reminder-Stretching Class Thursday Night

Stretching class is this Thursday at 7pm.

Also, we made one last minute change to the shirts. We decided not to use the phrase "Making Regina Stronger One Snatch at a Time" on the shirts this time around.

Sunday, November 22, 2009

The Clean

Here is an instructive sequence of Tony and Rochelle doing a hang power clean during DT. Both do a great job of keeping a vertical relationship to the bar.

Friday, November 20, 2009

Kettlebell Swing

If you get tired of the two handed kb swing try it with two kettlebells. This morning Brendan and I did our workout with 2 kettlebells.

Our workout was 5 Rounds
10 double kettlebell swings I did 30lb x 2 =60lbs and Brendan did 40lb x 2 =80lb
7 deadhang(d) pull-ups
30 air squats

This is what it looks like. I found you have to work extra hard to compensate for muscular imbalances between each side of the body.


DT is on deck!

Another Reason I Heart the Sport of CrossFit

In the last couple of days the flux CrossFit athlete's have really reinforced and reminded me of all the reasons CrossFit has had such a profound impact on my life. Today, Traci, Joan, Caitie and Brenda proved that if you show up to the workout, you work hard, and you concentrate on your weaknesses, you will become a better athlete. When Joan, Traci and Caitie started they used the blue bands for pull-ups, and they could only manage one or two, and often with a push off of the box. Now they are all kipping and Brenda got a full kip in without any band support. They have all improved on their overhead squats as well, with Joan demonstrating superb midline stabilization. CrossFitters get it. As a CrossFitter you do not simply 'work-out'; you train as an athlete trains. You may have come into the gym initially to 'lose weight' or 'tone-up' but you quickly demand much, much more from your body. I can guarantee that when an athlete fights for that first kip, or a personal record on the clean and jerk, the last thing they are thinking about is whether or not this is going to help them lost weight. And is that not liberating?

You make goals. You get strong. You fight for your accomplishments.

Congratulations to all of you for your dedication.

Thursday, November 19, 2009

Sandbaggin' it!

Suzanne and Judy at dusk. I tip my hat to the early morning and late evening crowd for running in the dark. This group of athletes has to react very quickly to the potholes that suddenly appear under foot.

AGILITY - one of the 10 recognized physical fitness skills of CrossFit.

AGILITY defined: the ability to minimize transition time from one movement to another.

Wednesday, November 18, 2009

clothing update



Here is the new design and pricing for the flux CrossFit clothing.

The T-shirt and thermal long sleeve are from American Apparel. Check out their website for sizing if you are unsure.

Tri-blend women's and men's t-shirt will be black. $20.00
Thermal unisex long sleeve in either melange blue or red. $30.00
hoodies men's and women's red. $45.00 (the hoodies are zipperless. They are not American Apparel. I tried a women's medium yesterday and it fit perfectly. They are not boxy or too long in the torso.

I will need to know sizes and colours ASAP. I would like to place the order by Friday as it will take a total of 3 weeks for the finished product.

I hope you like the design.

Tuesday, November 17, 2009

Aggression Is not a 4 Letter Word

Be aggressive.


Does this sound familiar?

It is often remarked that CrossFit is just as much an exercise in mental fortitude as it is in physical exertion. Often, the mind and body are at odds with one another during a metabolic conditioning workout and it is often the mind that gives up far sooner than the body. Chances are, when you think you have reached your limit point your body will surprise you and enable you to get out one or two more reps.

Aggression and commitment are integral to powerlifting and olympic lifting. Approach the bar with confidence and drive and you will succeed; approach with bar with apprehension and you will fail. Of course failing on a heavy lift is a necessary part of the CrossFit experience; but wouldn't you rather fail with grand confidence rather than with an impoverished mindset?

Brenda reaches her limit point.

A gorgeous November Afternoon

I love being outside on days like this!

Congrats to Brenda and Traci for doing the prescribed weight on today's workout.

Zone Meal

Here is an example of a 4 block and a 3 block zone dinner that I prepared for Charity and I.

The meal consists of chicken that I baked in oregano, garlic and freshly squeezed lemon and olive oil. Tzatziki sauce (diced cucumber, yoghurt and dill). Always go for the yoghurt that is high in fat and low in sugar. Rochelle makes her own yoghurt if you want to give that a try. We had spaghetti squash with olive oil and some salt and I supplemented the squash with 9 blocks of egg noodles to get enough carbs. Finally, I made a mixture of onion, tomato, cucumber, olive oil, vinegar and red pepper and about 5 fistfuls of spinach.

Oh and a nice chianti because really, the meal would be incomplete without a glass of red wine.

Sunday, November 15, 2009

Reminder of Olympic Lifting Class

Monday night at 6pm is our first olympic lifting class. Coach Shaun has asked that everyone taking part arrive about 10 minutes early to stretch and warm-up. Please use the basement stretching area.

This is very exciting!

Saturday, November 14, 2009

Friday Night: Wine and Stretching

Under Fran's guidance we did an hour of stretching. Fran introduced and reinforced the ever important hollow position. Then... the night spontaneously erupted into a party!

We drank red wine and between sips we practiced muscle-ups and kipping swings and added to our repertoire of party tricks.

Boys Boys Boys