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Wednesday, March 31, 2010

Central Canada Sectionals WOD 3

We took on the third workout yesterday.

5 Rounds
5 power cleans 105/155
10 burpees
200m Run

Tuesday, March 30, 2010

Last Chance 400m Relay Race

For those of you who signed up for the 400m relay race you have until Thursday night to do your placement run.

Flux CrossFit Podcast: Cool Springs Ranch

Listen to the first Flux CrossFit podcast (click title)

Cool Springs Ranch is owned and operated by Lyle & Grace Olson and Sam & Janeen Covlin.

Cool Springs Ranch is a family affair. Lyle & Grace Olson are the parents of Janeen Covlin, and Lyle is the butcher for the soon to be open Cool Springs Ranch meat shop.


Saturday, March 27, 2010

crossFit Central Canada Qualifiers - Update #3

Darci did absolutely amazing on event #3, finishing in 11:41 minutes.

Event 3
5 Rounds for time of (15 min cap):
5 Power Cleans (155/105lbs)
10 Burpees
200m Run

Way to go Darci. Have a good night's sleep and you'll do awesome on the "Canadian Crippler"

More updates tomorrow.

crossFit Central Canada Qualifiers - Update #2

Event #2 just finished, Darci was strong and steady throughout, getting 66 thrusters in 7 mins.

Event 2
7 Minutes of Thrusters for max reps (95/65lbs)

Wow! 7 minutes of thrusters...

Next workout at 1PM.

CrossFit Central Canada Qualifiers - Update #1

Event 1 of the Qualifiers has just finished and Darci did awesome!

Event 1
3 Rep Max Overhead squat

Darci PR'ed on her overhead squat at 125lbs for her 3 reps (without putting the bar down!)

Way to go Darci, keep us posted!

Friday, March 26, 2010

Reminder- No class on Sunday

Just a quick reminder that all flux CrossFit classes are cancelled for Sunday.

See you back at the gym Monday!


power cleans

We had numerous PRs again yesterday! This time on the power cleans. 4 x 2

Good luck Coach Darci!

As you know Coach Darci is heading off to compete this weekend. Jane, Ryan, and I will be in Edmonton to cheer her on and send updates.

Good luck Darci! We know you will rock the workouts and make us all proud!

Thursday, March 25, 2010

CrossFit Central Canada Qualifiers

The qualifying workouts have been announced for Central Canada.

Take a look to see what I am up against.

I hope the snowshoe sprints were a good foundation for the running that I have to do!

CrossFit Football

Yesterday we worked on our TGU, followed by
a CrossFit Football workout.

7 Rounds
6 squats @ 125%of your body weight
8 box jumps 24"

Athlete Profile - Debbi McCaig

Debbi McCaig truly embodies the CrossFit spirit. Every workout is pure intensity and she drives herself to improve her weaknesses.

Debbi in January 2010

Debbi in March 2010

How long have you been a member of flux CrossFit?

My first workout at flux Crossfit was on June 30, 2009. I signed up on the spot (well…in between desperate gasps for breath)!

How often do you train at flux CrossFit?

I always target 4 – 5 times per week. Some weeks, it’s down to 3, but I always feel my best when it’s 5.

What is your favourite lift?


What is your least favourite lift?

I think it’s the snatch.

What is your proudest accomplishment at flux CrossFit?

It’s really hard to pick just one. I’ve had a few that I’m really proud of. But, the moment that made me really happy was when I deadlifted over 200 lbs for the first time. Every time I PR, or take a few seconds of my time for a WOD, I feel like I accomplished something worth celebrating.

What are your goals at flux CrossFit?

I REALLY want to have a good squat!! After that, then I’ll focus on gymnastic skills.

Is there anything you have learned about yourself since you started to train at flux CrossFit?

I’ve learned so many things about myself at flux CrossFit; but I think the most important things is that any limits I think I have are all in my head. Physically, I’m accomplishing things that I never thought possible. Instead of accepting those limits, I challenge them. That approach is more apparent in everything that I do. I’m challenging how I eat (and love the Paleo Challenge), I challenge how I approach my work, and in my personal life I look for opportunities to challenge how I approach “life” in general. There aren’t limits anymore; only opportunities to grow and change.

What is your athletic background?

I’ve been fortunate to have lived an active life. I’ve been involved in softball and slo-pitch, racquet ball, Tae-Kwon-Do, swimming, speed skating, and soccer. I’ve also had gym memberships for a very long time so have done a variety of fitness classes, cardio machines, and weighlifting over the years.

Waxing philosophical on CrossFit.

Possibilities. That’s what CrossFit really represents to me. It’s possible to accomplish fantastic (and fun) athletic feats no matter your age or level of fitness. Each workout and each day holds a new set of possibilities, a new set of challenges, and new opportunities to accomplish feats that I never thought possible.

Wednesday, March 24, 2010

Ring DIps, Rowing and KB Snatches


Solid Form!

Naiomi and Paul

Paul's EROM (extreme range of motion) on the ring dips.

Cory had no trouble with the 50 lb snatch.

Erin's Bountiful Feast

Last Saturday the lovely Erin prepared a locavore/paleo feast for fluxers!

Erin served rabbit from Lumsden, goose from the Wynyard area, vegetables from Hudson Bay, and the farmer's market, and organ meat (cow tongue) also from the Hudson Bay area. Erin is a true paleolithic diner, who doesn't like to waste any parts of the animal! I was a bit squeamish about the cow tongue but it was really tender and tasty. And the rabbit, guess what? It tasted like...chicken!

Thank you Erin. Your feast was a beautiful gesture of hospitality.


Thursday, March 18, 2010

Wednesday, March 17, 2010

400m Relay and 200M Sandbag Run

We will be doing the placement run Saturday, Sunday and Monday.

Prizes will be announced will be announced shortly.

400m Relay and 200M Sandbag Run

Hello flux folks!

It is time for another challenge!

This time it is a team effort. Given that we are all itchin' to get outside and run wild we are going to have two running challenges. Here is how it works.

First, the 400m relay. Each team will have 3 people on it and each athlete must run 400m. It is each team's responsibility to name themselves. Each team will be divided into three categories and there must be one athlete in each of the three categories. The categories are as follows: the the galloper, the canter and the trotter. At the beginning of the running season (this weekend) we will be running 400 meters to decide each athlete's placement. We will have designated workouts to practice our 400 meter run but teams are welcome to practice on their own as well.

The 200m sandbag run. Same idea, same team. Each athlete must run 200m with a sandbag. Weight of sandbags to be determined.

The date of the event is still to be determined.

Sign up on the whiteboard in the gym.

Tuesday, March 16, 2010

flux CrossFit Kids featured on CBC today and in CrossFit Kids Journal March Issue


I opened my March issue of the CrossFit Kids Journal today and well ... there we are!

Coach Darci and I submitted an article on the new partnership between flux CrossFit and the Scott Collegiate/ IMP Labs Hip Hop Project along with some of our outdoor winter pics.

And for those of you who know anything about the project, you know that we've been focusing on the connections between arts and athleticism through hip hop and specifically, breakdancing. CBC was in to flux CrossFit to interview the Scott students on what it means to have flux included into the hip hop project. The story will be broadcast this afternoon on CBC Radio's Afternoon Edition between 4 and 6pm (probably closer to 5:40pm)!

flux CrossFit Kids Coach

Aurora, Eugene, Kyle, and John warming up on box jumps

Brendan learning how to deadlift - he's got absolutely awesome form!

Ashley learning how to do a proper handstand with Coach Darci and Keena spotting.

And in the 2 pics below Rebecca is learning how to do a handstand with Beth and Summer spotting and Keena is learning how to deadlift!

Monday, March 15, 2010

Revisiting Fran

Everyone who took on Fran this weekend PR'd - either by time, an increase in weight, or in the width of band they used. Congratulations!

Thursday, March 11, 2010

Ariane and Jasinta off to Level 1 this weekend!

Ariane and Jasinta are off to Edmonton for their CrossFit Level 1 certification this weekend!
We know that you will both represent flux CrossFit well and make us all very proud.

Tuesday, March 9, 2010

Rowing Technique

Tamara found a great instructional video on rowing. I found it very helpful.

Monday, March 8, 2010

flux CrossFit Kids schedule change

Hey there!

Seeing as the schedule has changed on Tuesday evenings, we're changing the flux CrossFit Kids class to match. Starting tomorrow the Kids class will be 5:30 to 6:30pm.

So from now on: Tuesday evenings are 5:30 to 6:30pm and Sunday from 1 to 2pm.

We had a blast on Sunday practicing a lot of gymnastics moves. This week we're going to concentrate on lifting. Deadlifts and presses on Tuesday.

See you tomorrow.

Schedule Changes

A reminder that we switch to the new schedule this week.

Also, there will no longer be any class Monday nights following Olympic lifting. If you want to train Monday night the last class of the evening will be 5:30 pm.

And finally, as of this week, 6 am classes have been cancelled for Wed and Fri. If folks want the 6am class and are willing to commit, I'll happily bring it back. (Soon we'll have more light at that time too!)


I noticed we have been going through a lot of tape lately.

I don't find the collective, socialist method of sharing tape is working so well.

If you use tape, buy it and then hoard it. If someone asks you nicely to share, that is up to you.

A feast!

Calling all paleo and non-paleo folks. Erin has graciously offered to not only host, but cook a paleo meal for all of us ravenous beasts. This feast will take place Saturday March 20th at 6 pm. You are not expected to bring anything, but if you really want to share one of your favourite dishes I don't think anybody will mind!

Update: Because of nut allergies, please do not bring anything with nuts to the feast.

Please RSVP to Erin. DouLaing.Laing@gmail.com

Caitie discovers the double under

Caitie picked up a skipping rope the other day and tried a double under. And, well... she got it. Over and over again.

Sunday Afternoon

We ran two heats yesterday for the afternoon workout. Great to see all the kipping and vertical bar paths on the cleans.

Friday, March 5, 2010


Please use this particular post to comment on all things paleo.

The Press with Mark Rippetoe

Lately, I noticed a bit of tenderness in my lower back when I go heavy on any pressing movement, particularly with the push press and the push jerk. I suspected it was an overextension of the lower back. I turned to Mark Rippetoe, whose coaching and knowledge I hold in high esteem, to do some further investigation.

So let's go back through the fundamentals of the press, beginning with the basic press. Here is Mr. Rippetoe has to say about the press. "[P]ressing the barbell overhead is still the most useful upper body exercise in the weight room" (Starting Strength, 148). Undoubtedly.

As with other functional movements that are organic to the human body, there is a universal, bio-mechanically proper- and hence most efficient way - to perform a pressing movement.

Why is the press the most important upper-body exercise?

As Rippetoe explains: "This is primarily because it is not just an upper-body exercise[...]The kinetic chain - the parts of the body involved in the transmission of force from the places where it is generated to the places where it is applied - starts at the ground and ends at the bar in the hands when performing a press[...]The press involves the entire body down to the feet against the floor, using all the trunk musculature and the hips and legs to stabilize the body while the shoulders, upper chest, and arms press the bar overhead. The length of the kinetic chain, from overhead at full arms length down to the floor, is the longest possible for the human body. This distance, essentially a long lever arm, produces a lot of potential torque if it is not well controlled by the muscles at the core of the body. And this makes the press an excellent tool for core stability" (151).

Whew! Ok, first of all you can understand why coaches such as Rippetoe eschew the use of the term core. Core, to the general population, and largely because of really stupid infomercials, means abs. Core, for Rippetoe, and other strength and conditioning coaches, refers to midline stabilization, whereby the spine is treated as one rigid unit. Core is really a reference to the hips, pelvis and spine all acting together in accordance.

Please study these two videos of Rippetoe teaching the press. Take note how both athletes are over-extending the spine (also referred to as lordosis). Obviously, with an over extended spine midline stability is lost. We want a neutral spine in the press.

Note that for Rippetoe his cue for fixing the over extension of the spine is to squeeze the abs. Another cue that you can use is "squeeze the butt." This is the one I prefer.

Here is some great instructive commentary courtesy of CrossFit Invictus.

Thursday, March 4, 2010

Charity presents on the Scott Collegiate/ IMP Labs Hip Hop Project and flux CrossFit tomorrow!

Charity is giving a talk tomorrow and everyone is welcome. It is at 3:30 pm in the Riddell Centre (at the University of Regina) in room 050. The title of her talk is "It's About Action, Not Reaction" and she will be speaking about the Scott Collegiate/IMP Labs Hip Hop Project as well as the students training at flux CrossFit.

Granny J and Freedom

Granny J, from Cool Springs Ranch just had her calf about 14 hours ago!

Congratulations Granny J!

Tamara's website

Hello folks,

Did you know that Tamara can not only turn in a sub 1:50 5oom row, but that she also makes cool art? Check out her website: installation pieces with tendrils, and wispy long material tangling up into each other.

Wednesday, March 3, 2010

schedule changes

hi folks

There will be some minor schedule changes that will go into effect starting Monday.

6:30-7:30pm olympic lifting





Tuesday, March 2, 2010

Food Grace (and some ball roll outs)

Incredible energy in the gym yesterday.