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Thursday, April 30, 2009


We had a lot of PRs yesterday on the OHS!

Tuesday, April 28, 2009

Flux CrossFit Instructor Representing Canada at the World Master's Curling Championships in New Zealand

Flux CrossFit instructor, Verne Anderson (along with skip, Eugene Hritzuk, Dave Folk, and Kevin Kalthoff) is in New Zealand for the World Master's Curling Championship. Everyone here at Flux CrossFit wishes you good 'brooming' Dad!

flux CrossFit in Regina's back alleys

There's hope! Remember the green, lush alley?

Spring will come.

It's just taking its sweet time.

Kim Learning the Clean

Yesterday's W.O.D

As many rounds as possible in 20 min of:
65/95 thrusters x 5
65/95 hang power cleans x 7
65/95 sumo deadlift high pulls x 10

Kim is a natural athlete. She is aggressive and shows great agility here as she transitions during the clean.

Thursday, April 23, 2009

flux CrossFit Finances update

I want to let everyone know that Charity is taking over dealing with all the finances for flux CrossFit.

As flux grows, my attentions need to stay focused on coaching, rather than the vulgarities of commerce. (In other words, I hate dealing with money.)

If you have any questions about payments, fees, etc. you should contact her at fluxregina@gmail.com or 541-5808 or at flux CrossFit.


Additional Class

I have added a noon hour class for Mondays, effective Monday, April 27th.

Tuesday, April 21, 2009

Olympic Lifts - The Snatch

Last weekend I attended the CrossFit Olympic Lifting Certification in Edmonton. What an incredible experience it was to work with Coach Burgener and his team. The two olympic lifts, the snatch and the clean and jerk are the bedrock of all athletic movement and it quickly became apparent as we worked on these two lifts that strength is only one piece of the puzzle. Speed, flexibility and power are key to these movements and it doesn't matter if you are training for soccer, ballet or just general fitness, practicing these lifts will optimize your performance.

A whole gang of folks from CrossFit Regina also attended the certification. At lunch, Robyn and Lea from CrossFit Regina both performed 'Grace' (30 clean and jerks for time) and they both pr'd!

Robyn was also kind enough to take some photos of me during the cert. Thanks Robyn!

Of course I came back super excited to pass on everything I had learned. Here is Brendan tackling the snatch. Notice how he jumps straight up into the air and extends his elbows and he gets ready to pull himself under the bar. One small critique is that Brendan should be shrugging his shoulders a bit more; however, given this is only about his 5th attempt I'd say it's a solid start.


WOD - "Helen"

3 Rounds
400 meter run
21 KB swings
12 Pull-ups

Monday, April 20, 2009

M.I.A. Dr. Joan

We miss you Joan!

The Turkish Get Up

I love the Turkish Get Up. It reminds me of the classic 'strong man' and it is one of those compound movements that makes great demands on the body; it requires flexibility, coordination and strength.

Saturday Morning

Shawn Mozen of Agatsu gets the credit for this little gem that we did on Saturday.

30 Burpee Tuck Jumps
20 KB Swings
25 Burpee Tuck Jumps
25 KB Swings
20 Burpee Tuck Jumps
30 KB Swings
15 Burpee Tuck Jumps
35 KB Swings
10 Burpee Tuck Jumps
40 KB Swings
5 Burpee Tuck Jumps
45 KB Swings

Jenn Ruddy

After a brief hiatus from flux CrossFit Jenn hits it heavy two days in a row! She has a great overhead squat and kb swing.

Thursday, April 16, 2009

Act II of Heavy deadlift workout - Suzanne and Brandy: The Icelandic Queens of Foam Lake, Saskatchewan

7 Rounds of 10 pushups and 15 sit-ups.


Why is Charity so happy? Because she just PR'd on her deadlifts. 4 reps at 215.

Dominique getting his deadlift on!

Kim, you've got the power...and the form!

Theresa and Don, fresh from their vacation in Greece.

Monday, April 6, 2009

Easter Schedule and CrossFit Update

I will be teaching Friday morning at 8am.

There is no 6am or 7am class on Friday.

There will be a 4:30pm class on Friday.

No Class on Saturday April 11 and no classes on Monday April 13. I am attending the Olympic Lifting Certification in Edmonton over the weekend.

flux is now officially flux CrossFit. Look for changes to the website and check out the CrossFit main site www.CrossFit.com.