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Friday, December 31, 2010

Extra class Sunday

For all you eager beavers out there we added another class for this Sunday, from 2-3 pm.

Thursday, December 30, 2010

Friday, December 31, 1010

CP/Anaerobic Training

7 power cleans 115 lbs/ 155 lbs
5 weighted ring dips
7 Overhead squats 95 lbs/ 135 lbs
2 rounds
rest 4 minutes
5 Rounds

You will be responsible for changing the weight on the bar. Set up your bar appropriately.

Wednesday, December 29, 2010

Thursday, December 30th, 2010

A. 10 min of planche prep.

B. Split Jerk 3 x 3; rest 3 minutes

C. aerobic capacity
30 sec Air squats
30 sec pull-ups
30 sec kettlebell swings 35/ 40 lbs Russian style
rest 90 sec
7 sets

Ido Portal is coming back to flux CrossFit Jan. 7-9, 2011

Ido Portal is coming back to flux CrossFit January 7-9, 2011

Friday, January 7th
Basic Equilibrium Workshop (7pm-9pm)

Saturday, January 8th (2 different workshops)
Basic Equilibrium Workshop (10am-12pm)
Advanced Body Weight Strength Workshop (2-4pm)

Sunday, January 9th
Advanced Body Weight Strength Workshop (2-4pm)

Robb Wolf first recommended Ido Portal’s workshops to me and I am so pleased to have been introduced to this incredible athlete and coach. Ido has coached Cirque de Soleil artists, internationally renowned acrobats, gymnasts and martial artists.
This is Ido Portal’s second visit to flux CrossFit.

In the basic equilibrium class we will focus on joint mobility, ‘core’ strength and learn the progressions for handstands. In the advanced class we will work on ring strength, joint mobility and do some floor work. Learn the progressions to reach your goals of doing a planche, back lever, front lever and many other more complex movements. Ido is a great coach with a tremendous ability to break down complex movements for all levels of students.

Who should attend the Basic Equilibrium Workshop?
Anyone who wants to develop joint mobility, improve their balance, and develop tremendous midline stabilization (core strength).

Who should attend the Advanced Strength Workshop?
Anyone who wants to improve their body weight resistance training. Gymnasts are unparalleled when it comes to upper body strength. If you want to gain the strength of a gymnast you need to train like a gymnast! Even if you do not have a pull-up or a ring dip, Ido will take you through the proper and safe progressions to reach your goals. If you have already accomplished the basic body weight movements, then take your training to a new level with the planche and planche push-ups, Roeslers, Galimores, static muscle-up, L-sit to press, back and front levers and much, much more. Ido recommends you do both strength workshops. One session will focus on the pulling movements and the other will focus on the pressing movements.

Workshop Descriptions

Basic Equilibrium Workshop
This workshop is designed to teach the foundation for the basic static balancing on two hands and developing a better understanding of the manipulation of body mass in various positions - Handstand (gymnastics), Elbow-Lever (Gymnastics), Queda de Rins (Capoeira), Air Baby (Breakdance). Preparatory work for the One Arm Handstand will also be covered.
A clip demonstrating some equilibrium work: (performer: Ido Portal)
Prerequisite: None. No prior knowledge is required. Basic handstand is a plus.
Bodyweight and Gymnastics Oriented Strength and Conditioning Workshop
A combination of Joint Mobility, Strength, Flexibility, Power and Endurance through Gymnastics oriented exercises and other body-weight systems implemented into a challenging workout. Use your own body-weight, the floor, gravity and elastic bands in order to improve a wide array of physical markers. Geared towards people who work with their body - dancers, martial artists, CrossFitters, movers of all kinds and other people interested in improving fitness through challenging natural and safe mediums.
A demo of certain movements: (performer: Ido Portal)
Prerequisite:There is no need for prior knowledge/ability for this workshop.

IDO Portal is part of the first generation of Capoeiristas that started the whole scene in Israel. He has been training Capoeira for over 10 years, and he represents group Cordao de Ouro under the supervision of Mestre Suassuna. His direct teacher is Contra Mestre Idan Harrari who studied under Mestre Daniel Sela - the founder of Capoeira in Israel. A couple of years ago Ido created his own training center in Haifa, Israel called 'Hacasa' - 'The Home'. It is really a home for Capoeira, Acrobatics, physical training and other activities for children, women and men (www.hacasa.co.il). Ido’s research helps him to have a better understanding of things around him and a better control and understanding of art, mental abilities, spirit and the physique. This research has led to a wealth of knowledge on nutrition, psychology, strength training, flexibility and stretching, rhythm, music, drama, and much more.
Read more: http://www.myspace.com/131520325#ixzz0uWN1IlZE

Workshop Fees (Ages 13 and up):
flux CrossFit Members ... Not a flux CrossFit athlete ...

1 workshop = $65 1 workshop = $80
2 workshops = $125.00 2 workshops = $150.00
3 workshops = $185.00 3 workshops = $225.00

To register please email fluxregina@gmail.com or call 541-5808. Fees must be paid in advance to secure place in workshops. Fees can be paid by cash or cheque at flux CrossFit. Due to the limited number of spaces, no refunds will be given for cancellations.Each workshop will be capped in order to facilitate an optimal learning experience. All workshops will take place at flux CrossFit.

flux CrossFit is a strength and conditioning program that utilizes the principles and methods of Optimal Performance Training and CrossFit. The workouts involve constantly varied, functional movements, performed at high intensity. flux CrossFit teaches a multitude of movements and skills, some of which include: Olympic lifting, barbell training, kettlebells, gymnastics, running and rowing.

Wednesday, December 29th, 2010

A. Back Squats, 3 sets of 3 reps, rest 3 minutes
Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes

B. 12 front squats 95/135 lbs
9 knee to elbows
4 rounds
rest 3 minutes between rounds

Monday, December 27, 2010

Tuesday, December 28th, 2010

A1. Back levers: 5 sec hold, 30 sec rest, 5 sets
A2. 15 horizontal burpees as fast as possible; rest 60 sec; 5 sets

B. 30 sec row @ 90%
30 sec row @ 50%
10 Rounds

Monday, December 27, 2010

50 box jumps 20/24
50 push-ups
50 air squats
50 kb swings 35 / 50 lbs
50 Push Presses 65 /95 lbs
50 pull-ups
50 sec L-sit (accumulate)

Saturday, December 25, 2010

Holiday Hours

Happy Holidays!

Our flux CrossFit holiday hours are as follows:

Dec. 25th and Dec. 26th

Monday, Dec. 27th
noon, 3:30, 4:30 WOD

Tuesday, Dec. 28th
noon, 4:30, 5:30, 6:30 WOD
7:30 Gymnastics

Wednesday, Dec. 29th
7am, noon, 4:30, 5:30, 6:30 WOD

Thursday, Dec. 30th
noon WOD
4:15-5 flux Kids
5-6pm WOD
6-7pm WOD

Friday, Dec. 31st
7am, noon, 3:30pm WOD

Saturday, Jan. 1
11-12 (start your new year off with a flux CrossFit workout!)

Sunday, Jan.2
12:15 flux Kids
1-2pm WOD

Regular Hours resume on Monday, January 3rd 2011

Have a safe and happy holiday from all of us here at flux CrossFit!

Thursday, December 23, 2010


A. Back Levers: tuck or front tuck, 5 sec hold, 30 sec rest, 7 sets

Beginners: power cleans
Advanced: squat cleans.

21-15- 9
power cleans 95/135 lbs
ring dips

Wednesday, December 22, 2010

Thursday, December 23rd, 2010

A1. Pull-ups
weighted: @21x1, 3-4 reps; 3 sets, rest 60 sec
Beginner: 32x5, 3-4 reps; 3 sets, rest 60 sec
A2. Hspu
Beginner and Intermediate: 5 second negative; 3 sets, rest 60 sec
Advanced: 3-4 reps; 3 sets, rest 60 sec
Or, if you do not want to get upside down:
Presses: 3-4 reps; 5 sets, rest 60 sec

1 minute wallballs 14/ 16 lbs
1 minute sdhp 65/95 lbs
1 minute double unders
2 minutes rest
5 sets

Tuesday, December 21, 2010

Wednesday, December 22th, 2010

A. Back Squats
Beginners: @ 22x2, 5-7 reps; 3 sets, rest 2 minutes
Advanced: @ 21x1, 2-3 reps, 3 sets, rest 3 minutes


30 kb swings American Style 45/65 lbs
15 knee to elbows
10 burpees
4 Rounds
For Time

Monday, December 20, 2010

December 21, 2010

A. 2 km row time trial

B1. Beginners: Bulgarian Ring Push-ups, 2-5 reps, rest 30 sec x 2; 5 sets
Advanced: 1-3 muscle-ups (static), 5 sets
B2. TGU 2 reps per arm x 5 sets
B3. Beginners: Parallette Bar L-sits x 10 sec, rest 30 sec x 2; 5 sets
Advanced: L-Sit on Rings x 5 sec, rest 30 sec x 2; 5 sets

Sunday, December 19, 2010

Monday, December 20, 2010

A. In 15 minutes, build to a 2 rep max clean and jerk.
Beginners: 5, 3, 3, 3

B. 4 rounds for time:
10 pull-ups
10 thrusters 65/95
20 double unders

Sunday, December 19, 2010

A1. Back Squats
Beginners@ 32x2 10, 8, 6, 10, 8, 6; rest 60 sec
Intermediate and Advanced @ 20x0, 3-4 reps, 6 sets; rest 60 sec

A2. Back levers: tuck or flat tuck, 5 sec hold; 6 sets

25 KB Swings 45/ 60 lbs
30 sec planche hold
15 barbell jumping squats 65 / 45 lbs
30 sec planche hold
5 Rounds

Saturday, December 18, 2010

Gift Certificates, T-Shirts, long sleeves, hoodies, and more...

Give the Gift of Health this holiday season!

flux CrossFit gift certificates can be purchased for fundamentals sessions, monthly fees, private coaching, and flux CrossFit Kids!

New Merchandise!

Our new merchandise will arrive on December 20th! Just in time for Christmas shopping!

The following items are available:

T-shirts -
previous shirts American Apparel
new logo on new colour American Apparel track T style

Long sleeve American Apparel thermal shirt (new logo, new colour)

previous logo (red)
new logo (black)

Reminder - flux CrossFit Holiday Party

The flux CrossFit holiday party is tomorrow (Sunday, December 19th) at 7pm at LaBodega Restaurant (upstairs)!

There will be prizes, toasts, and a lot of flux fun!

We will also be unveiling our new flux fashions just in time for the holidays!

See you tomorrow (at the WOD and/or) at the party!

Darci and Charity

Thursday, December 16, 2010

Friday, December 17, 2010

A. Deadlifts
Beginners: @ 22X2, 7 reps x 3 sets
Intermediate and Advanced: @ 12X1, 3 reps x 5 sets
rest 4 minutes between sets

B. 1 power clean + 1 push press + 1 Push jerk at 90-95% of your push press 1RM
10 burpees AFAP
rest 60 sec
7 sets

Schedule changes for Friday, December 17th

Friday, December 17th class schedule is as follows:

7am - with Coach Darci
noon - with Coach Jane
3:30 - cancelled
4:30 - cancelled
5:30 - with Coach Jane
6:30 - with Coach Jane

We apologize for having to cancel the 3:30 and 4:30 classes. We will be heading to Archerwill for the day to attend Darci's grandmother's funeral.


Wednesday, December 15, 2010

Thursday, December 16th, 2010

A. 1 1/4 squats @ 42X2, 4-5 reps x 5 sets

Click on the title of this post to view a video of a 1 1/4 squat. Note that we will be adding a rhythm to the movement.

B1. HSPU 2-5 reps
Beginners: 2-5 reps push-ups with a 5 sec negative
Intermediate: 5 sec negative HSPU
Advanced: either 2-5 reps HSPU or 2-5 HSPU on a set of 45 lb plates, or 35 or 25 lbs or 15 lbs
25 air squats (holding a plate) 25/45lbs
5 rounds
rest 3 minutes between rounds

Tuesday, December 14, 2010

Wednesday, December 15th, 2010

A1. Pull-ups
Beginners: 2-3 reps @ 52X5 > 5 sets
Advanced: weighted 2-3 reps @ 12X1 > 5 sets

A2. Back Levers, tuck or flat tuck, 6 sec hold, 5 sets

B. 7 sets of:
45 sec burpees
45 sec KB swings (Russian style)
rest 2 minutes

Monday, December 13, 2010

Tuesday, December 14th, 2010

A. Cleans (power)
3, 3, 1, 1, 1,
rest 2 minutes between sets

B. Tabata (20 sec on, 20 sec off)
8 rounds of:
Ring Dips

C. 500m row (time trial)

Sunday, December 12, 2010

Monday, December 13, 2010

A. Push Jerk /or Split Jerk (from the rack)
3, 3, 1, 1, 1
rest 3 minutes between rounds

B. 5 rounds of:
1 min wall balls
1 min double unders
1 min rowing
rest 1 min

Saturday, December 11, 2010

Sunday, December 12th, 2010

flux CrossFit is closed for the day.

See you Monday!

Friday, December 10, 2010

Saturday, December 11, 2010


3 Rounds of:

25 KB Swings (American style) 35/50 lbs
25 burpees

flux CrossFit will be closed tomorrow.
Back to the regular schedule on Monday.

Thursday, December 9, 2010

Friday, December 10, 2010

A. 1 1/4 squats @ 42X2, 4-5 reps, 5 sets

Click on the title of this post to view a video of a 1 1/4 squat. Note that we will be adding a rhythm to the movement.

B. Rowing sprints 45 sec @ 95 %
rest 45 sec.
10 Times

Thursday, December 9th WOD

A. Back levers, 6 sets, 6 sec hold, 20 sec rest. Either tuck or flat tuck

B. Testing
10 Rounds
10 push-ups - strict - chest must touch floor
10 pull-ups kipping - chin must break vertical plane of bar

Tuesday, December 7, 2010

Wednesday, December 8, 2010

This is a testing workout I did for OPT.

21 - 15 - 9
power cleans 95/135
box jumps 20/24 "

Monday, December 6, 2010

Tuesday, December 7, 2010

A1. Press
Beginners: @ 22x2, 5 reps, 3 sets
Intermediate and Advanced: @ 12x2, 2-3 reps, 5 sets
See Tuesday, November 30th.

A2. Back Levers
Tuck or Flat Tuck: 4 sec hold, 5 sets

B. hspu x 5 reps
30 double unders
3 minute rest
4 rounds

For the HSPU - if you do not yet have a push-up, please do push-ups x 5 (as perfect as possible) with a 5 sec negative. If you have perfect push-ups do a 5 sec negative on your HSPU for 5 reps. If you have over 5 consecutive and strict HSPU then do your HSPU on either the parallette bars or on plates.

Monday, December 6, 2010

A1. Front Squats
Beginners: @ 22x2, 4-5 reps, 3 sets, rest 60 sec
Intermediate and Advanced: @ 11x2; 2-3 reps, 5 sets; rest 60 sec
A2. Pull-Ups
Beginners: 2-3 reps @ 52x5, 5 sets; rest 60 sec
Intermediate and Advanced: AMRAP static; @ 20X0, 5 sets; rest 2 minutes

4 Rounds:
10 Front squats @ 65% 1RM
200 meter row AFAP
rest 3 minutes

See November 25th.

Sunday, December 5, 2010

The Bear, in honour of Michael Schmidt

The Bear Complex is as follows:

7 sets of the Sequence
power clean
front squat
push press
back squat
push press

5 Rounds
We will rest 5 minutes after each round. Go up in weight each round

Friday, December 3, 2010

Saturday, December 4,2010

Advanced: embedded sets of:
1 x 5 sec L-sit on parallette bars into handstand press. Rest 2 minutes; 5 sets

5 hanging leg raises - 5 sets
2 reps of push-ups (as perfect as possible, and on toes); 5 sets

1 x 6 sec L-Sit on Parrallette Bar; 5 sets
2 planche push-ups; 5 sets

As Many Rounds as Possible in 20 Minutes
5 pull- ups
10 push-ups
15 squats


5 hspu
10 pistols
15 pull-ups

Thursday, December 2, 2010

Friday, December 3, 1010

A. Deadlifts
Beginners: @ 22x1 4-5 reps, 3 sets; rest 3 minutes
Intermediate and Advanced, 1, 1, 1, 1, 1; rest 5 minutes

B. For Time

push jerk 85/125 lbs x 12
double unders x 30
5 Rounds

This workout should be glycolytic/anaerobic. This means you should choose a weight that enables you to knock out all the push jerks in a row in at least the first 3 rounds. For some of you that need more strength work, I will adjust the weights and reps accordingly.

flux CrossFit Kids Holiday Party

On Sunday we will be having our flux CrossFit Kids Holiday Party!

We will begin at 11am with a snowshoe run around the park and then come on back to the gym for some holiday - paleo - treats, games, and fun!

We will end the party at 1pm.

See you on Sunday!

Wednesday, December 1, 2010

Thursday, December 2

A1. Back Levers 6 sec hold, 3o sec rest, 5 sets

box jumps x 10
burpees x 10
kb snatches x 16 50/70 lbs
rest 90 sec
5 sets

rest 10 minutes
In those 10 minutes practice the jerk balance

Repeat Part B.


At Gymnastics this week we worked on static muscle up transitions, and parallette bar press to handstands.

Tuesday, November 30, 2010

Wednesday, December 1, 2010

A. power cleans @ 85% 1RM 2, 2, 2, 2; rest exactly one minute after each set

B. As Many Rounds as Possible in 5 minutes:

5 static pull-ups: advanced do weighted
5 ring dips: advanced do weighted
15 squats 25 lbs or 45 lb plate
3 sets

Rest 5 minutes after each round.

In your 5 minutes of rest:
2-3 handstands or 30 sec bodyline on your back and 30 sec bodyline on your stomach.

Or, if you attended gymnastics last evening do:
power cleans @ 85 % 1RM 2, 2, 2, 2, 2, rest exactly one minute between sets.

rest 5 minutes

3 Rounds
20 pull-ups
30 wall balls 14 lbs / 20 lbs 10 ft target
For Time

Words of Wisdom from Coach Sommers

Tonight at gymnastics class we will be working on our muscle-up transitions. Please take the time to read this tutorial on the transition (the trickiest part of the muscle-up) by coach Sommers.

And a great video!

Monday, November 29, 2010

Tuesday, November 30, 2010

A1. Press @12x1 3, 3, 3, 3
A2. Back Levers 2 reps, 6 sec hold, 4 sets;
A3. TGU 2 reps per arm, 4 sets;

B. Row 2 minutes @ 95%
rest 2 minutes
5 sets

Sunday, November 28, 2010

Monday, November 29, 2010

A1. Squats - Wave Loads @ 10x0, 10, 5, 3, 10, 5, 3
A2. Pull-ups - AMRAP Strict @ 20x0, 6 sets

B. 30 sec Kb Swings
30 sec ring push-ups
1 min rest
7 sets

Saturday, November 27, 2010

Sunday, November 28, 2010

The 1 pm workout will be snowshoeing.

The 2 pm workout will be indoors.

It will be:

Row sprints 30 sec at 90%
30 sec at 50%
10 Rounds
Rest 5 min

20 box jumps AFAP 20 /24"
max rep unbroken push-ups @ 10x0
Rest 90 sec.
5 Rounds

flux CrossFit at 'Fashion Plate: food and fashion in the village

Hi everyone,

On Friday, December 3, the Cathedral Village Business Association will be hosting “Fashion Plate; food & fashion in the village” at the Artesian on 13th. This event will bring together flux CrossFit along with the many boutiques and food stores of the Cathedral Village.

Tickets are $29.00 and will include the sampling of appetizers, red and white wine for a donation, a fashion show and many items up for auction (including 2 prizes worth 2 foundational private sessions at flux CrossFit).

Fashion Plate; food & fashion in the village is in support of the Cathedral Village Business Association and the funds raised will be used to enhance the beauty and usability of the Cathedral Village neighbourhood.

Seating is limited at the Artesian on 13th - purchase your tickets early.

Tickets may be purchased at flux CrossFit, fashionologie, Paper Umbrella and Mysteria or by calling 522-9226

We look forward to seeing you at this event.

Darci and Charity

flux CrossFit is on the Affiliate Blog

Check out the photo of Kristin doing snowshoe sprints during last Sunday's WOD.

Friday, November 26, 2010

Saturday, November 27, 2010

A. OHS @ 21X1, 2-4 reps, 5 sets; rest 2 minutes

B. 1 clean grip deadlift, 1 hang power clean, 1 push press, 1 push jerk x 5
rest 3 minutes
5 rounds
Go up in weight each round.

Thursday, November 25, 2010

Friday, November 26, 2010

A. Handstand Practice - 5 min.

B. 1 min of pull-ups
1 min of wall balls 10 ft. 14/20 lbs
1 min of kb swings (Russian) 35/50 lbs
1 min of burpees
5 min of rest
5 Rounds

Heavy Metals and the Mind

I came across this great article on the relationship between heavy metal accumulation and adrenal fatigue. Take the time to read it.


Wednesday, November 24, 2010

Thursday, November 25, 2010

A1. Front Squats:
Beginners: 32X2, 5-6 reps, 3 sets; rest 2 minutes
Intermediate and Advanced: 20x0, 3 reps, 5 sets rest 2 minutes

A2. Back Levers:
Beginners: tuck, 3 reps, 2o sec rest; 3 sets
Intermediate and Advanced, 2 reps, 5 sec hold, 20 sec rest; 5 sets

Front Squats @ 65 % 1RM x 10
200 meter row
rest 3 minutes
3 rounds

Tuesday, November 23, 2010

Tuesday Night Gymnastics

Wednesday, November 24, 2010

power clean 1 x 5 sets @ 65 %; 1 x 5 sets @ 70 %; 1 x 5 sets @75 %
Do one rep on the minute for a total of 15 reps in 15 minutes. If you are successful with all the lifts, go off the clock and go as heavy as possible.

See Monday, October 4th.

*Part A is from OPT.

5-12 Power Jerks 95/135 lbs
AMRAP Knee to elbows
On a 90 sec clock do 5-12 power jerks. In the remaining time do as many knee to elbows as possible. Rest 3 minutes.
3-4 Rounds

Monday, November 22, 2010

Tuesday, November 23, 2010

A1. Pull-ups
Beginners: 2-3 reps, @ 31x1, 4 sets
Intermediate: strict pull-ups, 4 sets
Advanced: 1 arm pull-ups, 4 sets

A2. L-Sits
Beginners: tuck 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes
Intermediate: L-sit low, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes
Advanced: L-sit or advanced L-sit, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes

For the advanced L-sit you must maintain a flat back. With your back flat, try and push your hips forward in front of your hands.

AMRAP double unders 30 sec
skip 30 sec
10 rounds

I will have a substitute for double unders.

AMRAP burpees 30 sec
rest 30 sec
10 Rounds


You may have noticed that I have started to include different rep schemes in the met con portion of the workout. I have been doing this ad hoc for sometime but I am going to make it more systematic. One of the most salient elements I learned from OPT's course was that REPS are king. What does this mean? When I design the metabolic portion of the workout the first thing I think about is the rep scheme. Reps (along with weight) determine the energy system that will be used by the body. Every body is different. A truism yes, but it bears repeating. Different athletes will use different energy systems based on their abilities to get the work done.

Let's use today's met con as an example.
3 rounds for time
150-250 meter row
15-25 air squats
7-15 ring push-ups

Today's workout is designed to utilize the anaerobic glycolytic as well as the aerobic energy system, but because every body is different one rep scheme will elicit several different responses. Rep schemes, therefore, become one way of controlling the workout, and ensuring each workout is eliciting the response that I want. I will use the differences between Charity and Cory and the above workout to illustrate how reps are one way to control the intent of the workout. Charity and Cory are both strong rowers so I would suggest both of them row for 250 meters and same thing with the air squats. The ring push-ups however, require different reps for each of them. Cory can probably come close to doing all 15 reps in a row for each round. Charity, on the other hand, would probably do 6-8 reps, then have to take a break, then maybe knock out 4-5, and then another 2 reps. Charity would take at least 3 sets for Cory's one to complete 15 perfect reps. See how this changes the outcome? Cory is clearly working at the anaerobic glycolytic and aerobic level whereas Charity's workout now becomes more strength or CP based (Creatine Phosphate) and anaerobic glycolytic in its design. This difference is fine if that is my intent. Indeed, I could have one workout utilizing three different energy systems; but, if my purpose is to tap into the aerobic and glycolytic anaerobic energy systems, then I need to vary the reps. This variation becomes more pronounced between a raw beginner and a more seasoned athlete who is unable to knock out 25 air squats in a row.

snowshoeing and kettlebells

On Sunday, we did 7 sets of 15 kb swings 35/50 lbs, plus 40 meter snowshoe sprint. Rest 3 minutes.

Michael Schmidt in Regina

I highly encourage you to come out to this special opportunity to hear Michael Schmidt talk about raw milk in Canada

Michael Schmidt will be in Regina, Sunday December 5th from 2-5 pm at St Mary's Anglican Church, 3337 15 th Avenue.

Even if you are not a raw milk enthusiast this issue is relevant to you! This is about food choice, food security, rural sustainability, big business, the ability of Canadian farmers to actually make a decent living and so much more.

Raw milk is just one element concerning the future of food in Canada. Consider the absurdity that Health Canada is actually contemplating the sale of Genetically Engineered salmon to Canadian consumers but the sale of raw milk is illegal!

AquaBounty Technologies, an American bio-engineering company has used a hatchery in P.E.I to develop its GE (genetically engineered) salmon. This salmon is engineered to grow at a much faster rate through the use of the insulin like Growth Factor genes of a Chinook salmon. IGF-1 is illegal in Canada and Europe but is found in the milk that is sold in grocery stores in America. It is linked to prostrate, breast and colon cancer and the early development of puberty. AquaBounty is looking to the Canadian market to sell its GE salmon to Canadian consumers.

Sunday, November 21, 2010

Monday, November 22, 2010

A1. Deadlifts - beginners: @ 32X1, 4-5 reps, 3 sets
- intermediate: @21x1, 3 reps, 3 sets
- advanced: @ 21x1, 3 reps, 3 sets

A2. ring dips - beginners: 10 sec negatives 3 reps, 5 sets
- intermediates: 2-4 reps, 5 sets
-advanced: weighted @ 20x1, 2-3 reps, 5 sets

150-250 meter row
15-25 air squats
10-15 ring push-ups
3 rounds

flux CrossFit Holiday Party - Sunday, December 19th

The flux CrossFit holiday party will be at La Bodega on Sunday, December 19th!
Party begins at 7pm and goes to ...

This year we've decided to get out of our sweats for our holiday celebration! We invite you and yours to come and join us at La Bodega for some great food, wine, and fellowship!

There will be prizes, toasts, and fun! Prizes will be for things like most intense workout face, best gym attire, best workout sounds, and many more.

Some appetizers and drinks will be provided!

We look forward to celebrating with you!
Darci and Charity

Saturday, November 20, 2010

SUnday snowshoeing

If it is nice enough tomorrow we will be snowshoeing and swinging the kettlebell. Dress appropriately.

Friday, November 19, 2010

Saturday, November 20, 2010

A1. Back Squats - Wave Loads 8, 6, 4, 8, 6, 4 @ 11x1; rest 3 minutes
A2. Back Levers - 2 reps x 6 sets; rest 30 sec.

B. 20 sec back squats 75/105 lbs
zero sec rest
20 sec pull-ups
rest 2 minutes
10 sets

Thursday, November 18, 2010

Friday, November 19, 2010

A. 2 position power cleans 55 % 1RM, 2 reps x 3 sets; rest 60 sec
B. push jerk 55% 1RM 2 reps x 3 sets; rest 60 sec
C. clean and jerk warm up for Grace


Below is a video demonstration of the two position power clean and the push jerk.

Wednesday, November 17, 2010

Thursday, November 18, 2010

A1. Turkish Get Ups - 1 rep (per arm) x 7 sets
A2. 2 planche push-ups (advanced should do them on an elevated surface) x 7 sets
A3. 3 strict hanging leg raises x 7 sets

B. double unders x 30 (adjust numbers based on ability)
kettlebell swings x 25 (Russian Style)
rest 2 minute
5 sets

Tuesday, November 16, 2010


Tonight we worked on: planche push-ups, muscle-ups - including false grip pull-ups and negatives - handstands, frog stand and advanced frog stand and front levers.

Wednesday, November 17, 2010

A1. 1 1/4 squats @ 42X1 4-5 reps, 3 sets 90 sec rest
A2. As many reps as possible - kipping pull-ups, 3 sets rest 90 sec.
Beginners - 2 reps x 3 sets

B. In 6 minutes, row one kilometer, do 10 Overhead squats, and with the remaining time, do as many knee to elbows as possible. 65/95 lbs

Rest 6 minutes.

Repeat Part B.

Monday, November 15, 2010

Tuesday, November 16, 2010

A. Work on Handstands: at least 5 reps of pulling away from the wall; 5 reps of breaking and re-establishing body line; 5 reps of chest to the wall

B. frog or advanced frog tabatas: 6 sec of work and 15 sec of rest - 8 sets

C. For Time
kb alternating cleans 35 / 50 lbs x 60 reps
kb snatches 35/ 50 lbs x 50 reps
push-ups x 40 reps
burpees x 30 reps




AND, FINALLY, THERE IS LIVER AND HEART FOR ANYONE INTERESTED. THESE ARE THE ORGAN MEATS FROM OUR FLUX CATTLE. (I will set some aside for Traci and Caitie but other than that it is free for the taking).


Sunday, November 14, 2010

Monday, November 15, 2010

A1. wave sets: Push Press: 6, 4, 2, 6, 4, 2 @ 20x1; rest 30 sec.
A2. back lever 2 reps, 6 sec hold, 20 sec rest x 6 sets

B. For Time:
7 thrusters 85/125 lbs
zero seconds rest
21 calorie row
rest 60 sec.
5 rounds

C. 45 sec bodyline on stomach and 45 sec bodyline on back x 2

D. Repeat Part B.

Saturday, November 13, 2010

Sunday, November 14, 2010

A1. Beginners: 2-10 unbroken push-ups; rest 20 sec. 5 sets
A2. L-Sit 2 reps, 20 sec rest; 5 sets

A1. Intermediate/advanced: 2-5 planche push-ups (unbroken); rest 20 sec; 5 sets
A2. L-Sit or V-Sit, 2 reps, 20 sec rest; 5 sets

B. 10 unbroken deadlifts 185/255 lbs
zero seconds rest
3-6 fast ring dips
rest 90 sec
8 sets

7 Rounds

Friday, November 12, 2010

Saturday, November 13, 2010

A. Go for a nice, languid snowshoe around half the park. Pick a leader and follow her or him. This should take you about 15 minutes.

B. 10 Rounds
200 meter snowshoe sprint.
Rest 3 minutes
Be sure to take your three minutes. You will need it. We are snowshoeing in deep snow.

Reminder: snowshoeing on Saturday

We will be snowshoeing on Saturday for both classes so dress appropriately. For those of you who like investing in fancy gear, this is your chance to show off your apparel. For those who just layer up in whatever they have laying around the house, this is your chance to show the fancy folks that gear doesn't matter. For me, I like a hybrid approach. My super duper Hely Hansen, ultra-thermal, wool long underwear with some ratty ol' sweatpants.

Thursday, November 11, 2010

Friday, November 12, 2010

A. Beginners and Intermediate: 7 sets of 3 clean and jerks; rest 2 minute
A. Advanced: In twelve minutes find your one rep max clean and jerk

B. As many rounds as possible in 10 minutes:
6 squat cleans 65 /115 lbs
12 chin ups
9 knee to elbows

Wednesday, November 10, 2010

A1. 1 1/4 squats @ 42X1, 4-5 reps x 5 sets; rest 90 sec
A2. Hanging Leg raises 4-5 reps x 5 sets; rest 60 sec

B. 25 kettlebell swings 35/50 lbs
5-15 ring dips
4 Rounds

Tuesday, November 9, 2010

Wednesday, November 10, 2010

A. Turkish Get Ups
3 sets of 2 reps (each arm)

8 power cleans (touch and go) 95/135 lbs
8 box jumps 16/20"
8 burpees
rest 3 minutes
5 sets

Monday, November 8, 2010

Tuesday, November 9, 2010

Congratulations to Brenda and Ken on their workout today. Brenda got her first static pull-up and Ken did 3 handstand push-ups! Solid work!

A1. HSPU 3-7 reps x 5 sets; rest 60 sec
A2. weighted pull-ups 2-3 reps x 5 sets; rest 90 sec

B. Row for 1 minute @ 95 %
rest for 1 minute
8 sets

Folks who do not yet have a push up will work on their negatives - 3 reps x 5 sets
If you have one or two push-ups, go for 1-3 reps x 5 sets

Sunday, November 7, 2010

Announcements: Remembrance Day and Gymnastics

Gymnastics Tuesday, November 9
A 7:30 pm class this Tuesday will be dedicated to gymnastics. You should treat the gymnastics class as a regular workout as the focus is strength training with our body weight. After this week gymnastics will be held every Thursday evening at 7 pm.

Remembrance Day Hours - 12 noon and 1 pm.

Monday, November 8, 2010

A1. deadlifts @ 22x1 Advanced 2-3 reps, Beginners 4-5 reps @ 32X2 x 4 sets
A2. L-Sit Beginners, 2 reps, 6 sec hold, 20 sec rest x 4 sets
A2. High Tuck V sit - Advanced- 2 reps, 6 sec hold, 20 sec rest x 4 sets

Please see the video below for an example of the high tuck v sit. It takes place about one minute into the video.

B. As many reps as possible (you may clean the bar first)
95/135 lbs front squat 20 sec
rest 0 sec.
double unders 20 sec
rest 2 minutes
6 sets

30 sec bodyline drill on your stomach and 30 sec bodyline drill on your back x 2
wall walk (keeping your bodyline) 2 sets of 2 reps

flux CrossFit Kids #2 - Sunday, November 7, 2010

In November we will continue to work on our foundational movements - air squat, push-up, press, deadlift, and the turkish get up. This week we also introduced our flux Kids to the front squat, push press, and thruster.

Over the next six weeks we will also be working on our gymnastic skills and learning how to really control the movements (skin-the-cat, levers in tuck positions, static pull-ups, etc.).

Today, flux CrossFit Kids will take place outdoors so we can continue to enjoy the weather!

Here are some photos from the last couple of weeks:

Saturday, November 6, 2010

Sunday, November 7, 2010

A1. planche push-ups 1-3 reps
A2. back lever - tuck or flat tuck 10 sec hold
6 sets

Run 800 meters
2 Rounds
5 static pull-ups
9 push press 75/105 lbs
3 Rounds

Friday, November 5, 2010

Saturday, November 6, 2010

6 sets 97-100%
This is an OPT inspired workout.

10 power cleans 115/105 lbs
10 box jumps 20 / 24 #
10 kb swings 35 /50 lbs
10 burpees - with a big jump
4 minutes of active rest
in those 4 minutes do: 30 sec bodyline on stomach and 30 sec on back (use a weight) x 2

Be sure to go hard on these! If you are a beginner do a clean grip deadlift and then do a clean from the mid-thigh. Advanced and Intermediate clean from the floor.

Thursday, November 4, 2010

Friday, November 5, 2010

Jane's 145 lbs rack split jerk for 2 reps!

A1. Pull-ups: Beginners (30 sec negative) 5 sets of 2 reps; rest 20 sec.
A2. Front Lever tuck (beginners) 5 sets of 1 rep, 10 second hold; rest 20 sec.

A1. Static Pull-ups: Intermediate - 5 sets of 2-3 reps @ 30X0; rest 20 sec
A2. Front Lever Tuck or front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

A1. Advanced: (weighted) arms only rope climb, 5 sets of 1-2 reps; rest 20 sec.
A2. Front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

B. Tabata frogs or advanced frogs 8 sets of 10 sec on/ 20 sec rest

C1. Good Mornings, Beginners: 3 sets of 15 reps; rest 2 minutes
C2. Beginners: Push Jerk, 3 sets of 5 reps

C1. Good Mornings: Intermediate and Advanced: 5 sets of 5 reps; rest 2 minutes
C2. Rack Split Jerk- Intermediate and Advanced: 5 sets of 2 reps; rest 2 minutes

If there is time we will do some tabata double unders.

For those of you doing split jerks: I recommend doing a few jerk balances first. This is a great way to make sure you are driving with your hips. This is a video from Catalyst Athletics.

stretching class this Saturday at 11 am

There will be a stretching class this Saturday at 11 am. You can sign up for it on the schedule.

Wednesday, November 3, 2010

Thursday, November 4, 2010

A. planche plank (tabatas) 10 sec on/20 sec off 8 rounds

For Time:
Deadlifts x 9 205/ 275 lbs
run 400 meters
ring dips x 11
3 Rounds

Tuesday, November 2, 2010

Reminder: gymnastics tomorrow at 7:30 pm

The advanced class at 7:30 pm is for anyone who would like to work further on their body weight movements. The class is still capped at 8 people. You do not have to be advanced in your skills to take part! This is a good opportunity to work on spotting others and to improve your own skills.

Kettlebell Cleans, back levers and negative muscle-ups

Check out these videos of Ryan's flat tuck back lever, Leona's alternating kb cleans (20 lbs/hand) and Jon's negative on his muscle-up. These are all excellent examples of progressions. Once Ryan can hold his flat tuck back lever for 60 seconds he can then move onto the back lever straddle. Jon has a muscle-up but it is inconsistent. His negative is very controlled. Work the negative and your muscle-up will come. Note that there is no kipping with the muscle-up.

Leona has a great kb clean. She turns her palms out at the bottom and before she fatigues she keeps the kettlebells and elbows close to her side.

Nice work!

Wednesday, Nov 3, 2010

Unbroken double unders x 2 sets
Rest 2 minutes between sets

If you do not have double unders work on them for one minute x 2 sets
Rest 2 minutes between sets

If you have some double unders, but they are not consistent, then do as many as possible in 1 minute. x 2 sets
Rest 2 minutes between sets

As Fast As Possible - 110%
5 x cleans into thrusters 85 lbs/ 125 lbs (Touch and Go)Beginners - do a clean grip deadlift and then do a clean from the mid-thigh.
50 meter run (25 meters there and back)
Rest 3 minutes
7 sets

Make sure you go heavy enough on this!

Why we train lifts with tempo

I came across this study on training with tempo on OPT's website.

The following is OPT's synopsis of the study as well as OPT's further explanation on the importance of tempo.

Nice Andrew Charniga Jr translation of a study on tempo for beginner lifters (0-2 years trained weightlifters) - 2.5 sec tempo I believe referred to the total time it took to do 1 rep; something like 2 sec down, 0.5 sec up is what I'd guess - interesting to note there were differences seen even from 2 sec to 2.5 sec to 3 sec in tempo. As with tempo, there are many reasons to have speed associated with lifts - for 1. control, 2. test/re-test, 3. pick on weaknesses in movement, 4. establish a hormonal response based on the tempo given, 5. elicit more or less potential of muscle fibre activation based on concentric prescription....and more (which are covered completely in OPT CCP Assessment)...as well as sometimes when speed should NOT be associated with lifts.

Monday, November 1, 2010

Tuesday, November 1, 2010

A. Handstands and back lever practice:
Handstands: Beginner - Do 3-4 reps, practice pulling away from wall. Advanced - walk up the wall and focus on bringing your hands as close to the wall as possible, 3-4 reps.

Back levers: Beginner - 3-4 reps of tuck or flat tuck.

*As always, if being upside down is not your thing, we will work on other static holds.

200 meter sandbag run 55/80 lbs
10 toes to bar
200 meter row
rest 3 minutes
5 rounds

Sunday, October 31, 2010

Monday, November 1, 2010

A1. Front Squats @ 32X1 3-4 reps x 4 sets
A2. L-Sit - Beginners: 5-7 hanging leg raises x 4 sets
Intermediate: Parallel Bars (tuck) 2 reps max hold (rest 20 sec between reps) x 4 sets
Advanced: 2 reps max hold (rest 20 sec between reps) x 4 sets
A3. Ring dips 3 reps x 4 sets - Beginners: 5 second negative
- Intermediate: 3-5 reps x 4 sets
- Advanced: weighted 2-3 reps @ 21x1 x 4 sets
Rest 120 seconds

B. 3 Rounds
For Time
7 x Bulgarian ring push-ups
11 x Barbell Jumping squats 35 lbs/ 55 lbs
14 x alternating hang kettlebell clean 30 lbs/ 45 lbs

Saturday, October 30, 2010

Sunday, October 31, 2010

For Time:
9 hang power cleans 85 lbs/135 lbs
9 Push Press 85lbs / 135 lbs
9 Overhead Squats 85/125 lbs
5 Rounds

Friday, October 29, 2010

Saturday, Oct 30, 2010

A. Power Cleans 2-3 reps x 5 sets; rest 60 seconds- Beginners do hang power cleans and advance to power cleans from the floor.

B. 3 Rounds at 100% intensity
box jumps x 8
burpees x 8
row 15 calories
4 minutes Active Rest
(advanced do: 2 reps of wall walks (do not lose hollow/bodyline); beginners: 30 sec bodyline on stomach and 30 sec bodyline on back.

Thursday, October 28, 2010

Friday, October 29, 2010

A. Planche Preparation
-joint prep
-frog stands/ advanced frog stands

B. Handstands

C. Another Benchmark Workout!
Cindy or Mary

5 pull-ups
10 push-ups
15 squats

5 Hspu
10 pistols
15 pull-ups
As Many Rounds as Possible in 20 minutes

Wednesday, October 27, 2010

Thursday, Oct 28 , 2010

A1. Back Squats @32X1 4-5 reps x 3 sets
A2. Back levers- 10 sec on, 30 sec off, 3 reps - 3 sets: rest 2 minutes

B. 6 sets @ 100% intensity
30 sec As many reps as possible - clean and jerk - 95/135 lbs
30 sec As many reps as possible - box jumps
30 sec AMRAP kb swings 35 / 50 lbs
30 sec AMRAP burpees

Rest 4 minutes between sets and in that time do 30 sec bodyline drill on stomach and 30 sec on back

Wednesday, OCt 27, 2010

Planche Practice - Tabatas- aim for 10-20 seconds of work and 30-60 seconds of rest
Beginners- Frog stand
Advanced - Advanced Frog Stand (elbows are now straight). If this hurts your elbow then you need to go back to straight arm( dorsal position) plank holds, working up to 60 sec.

As Fast as Possible:
kettlebell snatch x 30 reps (15 per arm) 35/50 lbs
knees to elbows x 10 reps
15 squats
rest 2:30
4 Rounds

Monday, October 25, 2010

Tuesday, Oct 26, 2010

A1. halting clean deadlifts, 2 reps @ 85 % 1RM, 3 sets - rest 60 sec.
A2. clean pulls 2 reps @ 85% 1 RM, 3 sets - rest 60 sec.

B. mid thigh cleans: work on speed - 75% of 1RM x 5 sets of 2 reps; rest 2 minutes between sets

C. Fran
thrusters 65/95 lbs
For Time

Sunday, October 24, 2010

Monday, Oct 25, 2010

A1. Deadlifts 3-4 reps @ 22X1 x 5 sets
A2. 5 ring push-ups; 4 Bulgarian ring push-ups; 2 Pseudo ring planche push-ups x 5 sets
A3. back lever tuck or back lever-flat tuck 15 sec hold x 5 sets

* if you do not want to get inverted do L sits instead

As Many Rounds As Possible in 3 minutes of:
100 meter row
21 double-unders
12 kettlbebell swing x35/50 lbs
Rest 3 minutes
3 Rounds