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Monday, May 31, 2010

Tuesday, June 1, 2010 WOD

A. Strength: Press

B. Conditioning
21 toe-to-bar
200 meter sandbag run
21 Push Press
15 toe-to-bar
200 meter sandbag run
15 Push Press
9 toe-to-bar
200 Meter Run
9 Push Press
Push Press 75 / 105 lbs

Cathedral Village Arts Festival

Saturday was a huge success. The rain sucked but the intermittent training that we did kept us warm. I think most of you did about 10-15 mini workouts.

Some random snapshots that come to mind: Cory's deadlifting spectacle, Deb's PR on the deadlift, Catie and Ryan's box jumps, Pumpkin and Joey workin' the crowd, Pumpkin's 200 clean and jerks, Cory perfecting the flux display, 10 double patty cheeseburgers, fries, no bun, from the Mercury Cafe, Ariane riding, all small town like, in the back of Deb's pick-up truck, Jane drinking coffee, Rylin frantically searching for his candy, Charity sweet talkin' the masses, Jasinta being Jasinta, and Traci's thoughtful gift to me.

Thank you to all who helped Charity and I out on Saturday. I was beaming with pride the whole day.

Photos are on the way!

Hormones and Beef

After traveling the countryside and meeting with about half a dozen farmers, my dad has found flux CrossFit some good, quality steers and heifers. What do I mean by good quality? He mentioned to me that the animals he found are calm, which suggests they are used to being around people. And, the steers and heifers we are buying have not been injected with federally approved synthetic growth hormones. I always assumed that prior to the cattle going to a feed lot they were relatively 'untouched,' but it turns out the desire and need for maximum growth and efficiency begins on the farm. Dad did some investigation and found out that these growth promoting hormones are legal in Canada and the US but not in the EU. I have attached some information on the hormones that are injected in the animals that are sold on the conventional market. In other words, these hormones are in store bought meat.

Thanks Dad for all of your investigation and critical inquires! Oh, and he also fixed the fences. Three cheers for Verne!

More Ido prep and Sunday training

Sunday, May 30, 2010

Monday, May 31, 2010 WOD

A. strength

B. Conditioning
Every 2 minutes for 12 minutes complete:
4 squat cleans 105/155 lbs

C. Skills
handstand holds x 5 attempts

Thursday, May 27, 2010

Friday, May 28, 2010

A. Strength

B. Conditioning

30 sec rowing 30 sec rest x 5
30 sec pull-ups 30 sec rest x 5
30 sec box jumps 30 sec rest x 5 20" 24"
30 sec ring dips 30 sec rest x 5

Count reps for points.
Do each movement 5 x before moving onto the next.

Cathedral Village Arts Festival

Hello Folks
First of all, there will only be one class on Saturday at 9 am. The 10 am class is canceled.

This Saturday is the Cathedral Village Arts Street Festival and flux CrossFit will have a table set up for you to show off your athletic prowess. I know it is going to be cold and rainy on Saturday but we have a tent to keep dry and we will keep the workouts short. I am looking for volunteers to do some street workouts with me.

We will have workouts at 10:15, 11:15, 12:15, 1;15, 2:15, 3:15 and 4:00 pm.
The workouts will be basic based on equipment and space constraints. But we can do deadlifts, cleans, snatches, box jumps, push-ups, hspu, etc.

Please sign up for a time on this blog! You could even do your Saturday workout at the festival instead of coming into the gym. Tell your friends all about it.

Wednesday, May 26, 2010

Thursday, May 27, 2010

A. Work on handstands

B. Conditioning:
50 squats
2 clean and jerks 155/105
40 squats
4 clean and jerks 155/105
30 squats
6 clean and jerks 155/105
20 squats
8 clean and jerks 155/105
10 squats
10 clean and jerks 155/105

This one comes to us from CrossFit Central

fish oil calcuator

Here is the fish oil calculator based on Robb Wolf's recommendations.


Home Depot rents out rototillers (the heavy duty kind we need) for 1/2 price today and tomorrow. We can rent one for 4 hours for $30.00. I am up for doing the work but I need someone with a truck to pick it up. Anyone available? We need to do this ASAP so that the dirt can be hauled in .


One of my favourite elements of CrossFit is that athletes become extremely competent in a variety of disciplines: olympic lifting, gymnastics, running, power lifting, etc. I posted the above video of Josh Everett because it captures the well-rounded nature of CrossFit athletes. It is amazing to see an athlete who can deadlift 455 lbs, AND do muscle-ups and handstand push-ups. Outside of the realm of CrossFit, I highly doubt there are many power lifters that could also do handstand push-ups, or vice versa, many gymnasts that could also go heavy on a power lift. Add to that the metabolic component of the King Kong workout and the number of athletes able to do this workout drops dramatically.

Ido is coming to flux in September and we need to prepare. Lifting your own body weight is much easier when you weigh less. Josh Everett is a big guy, but he has the strength to lift his body weight. You might have impressive numbers on your press but too much pudge is going to hinder you from doing a handstand push-up.

The paleo challenge really changed the way people thought about food. This next challenge is paleo related but the end goal is performance oriented. There are two goals. Your first goal is to do an unassisted handstand push-up. If you already have a handstand push-up your goal is to do 5 unbroken handstand push-ups. If the handstand push-up seems completely unrealistic then your goal is to do a handstand push-up with a pre-selected band. You choose the most effective way to meet this goal. My opinion is that paleo is the way to go if you need to lose a bit of fat but you do what works for you and what makes you feel strong and healthy.

The second goal is to get at least a 5 sec hold on an unsupported handstand.

The Challenge begins now and ends with Ido's arrival.

You will get much more out of Ido's workshops if you come in with a basic handstand and the strength to do a handstand push-up.

Good Luck!

Tuesday, May 25, 2010

Cool Springs Ranch

I thought after lecturing about the benefits of grass fed meat I better give you some options! Check out Cool Springs Ranch http://www.coolspringsranch.ca/blog.
Sam and Janeen are great, hard working farmers from whom you can buy pastured meat. If you haven't listened to my podcast on sustainable farming, check it out. There is a link on the home page.

Also check out Grass Hills Food. This small business sources out pastured, grass fed meat. I have ordered from them a couple times and the meat is wonderful. I have had their elk and beef. The one problem with Grass Hills Food is that the animals must be transported to a slaughterhouse which stresses them out.

Wednesday, May 26, 2010

A. Wendler Press

B. For Time:

9 burpees
800 meter run
14 burpees
600 meter run
19 burpees
400 meter run

Fish Oil and Inflammation

There has been much discussion lately about fish oil at flux. Our paleolithic diet used to create a 1-to-1 ratio of omega 3 to omega 6 fatty acids, but our modern diets look more like a 1-20 ration of 3s to 6s. Why is that? The meat we consume is largely fed grain and this leads to unhealthy animals filled with omega 6s. Grain fed animals have much more saturated fat. If you have made the switch to grass fed beef you are getting more omega 3s. Examples of omega 6s are soy, corn and canola. Omega 6s are pro-inflammatory and omega 3s are anti-inflammatory. Omega 3s become increasingly important with a diet that is high in carbohydrates. High insulin levels, which can be attributed to a diet high in carbohydrates, are pro-inflammatory.
I have also read that all cancer is related to inflammation in some way.

Omega 3s have an anti-coagulating property to them. Robb Wolf was recently asked if this is a concern for individuals consuming large amounts of fish oils. Robb's response was that unless the individual has a disorder such as hemophilia this is probably not a problem. I do not know about blood thinning drugs. Robb also mentioned that if you are concerned with the anti-coagulating properties of fish oils you can ask your doctor to do a coagulation test, which measures the rate at which your blood coagulates.

Here is a link to Dr. Barry Sears discussing fat and fish oils.

Monday, May 24, 2010

Tuesday, May 25, 2010 WOD

Wendler Program Squats

For Time:
7 Rounds
5 power snatches 75/115 lbs
7 OHS 75/115 lbs
9 pull-ups

C. L-Sits x 3

Sunday, May 23, 2010

flux CrossFit closed Monday, May 24th

We are taking a day off tomorrow! Classes resume on Tuesday morning. Don't forget to sign up for classes. Go to the website and click on schedule.

Darci and Charity

Rebecca and Charity Make Us Proud

Yesterday Rebecca and Charity competed in the Spring Fling challenge.

This was Rebecca's first competition and she chose to participate in level 2. Rebecca's snatches were beautiful! She consistently did the snatch in one movement, without pressing out. Very legit. Rock solid push-ups as well.

Charity competed in level 1 for the first time. Again, snatches were of super-star calibre and pull-ups were mostly chest to bar.

Friday, May 21, 2010

Rebecca and Charity off to compete in the Spring Fling

Rebecca and Charity are competing in the Spring Fling Saturday, May 22nd. I'm sure they would love to hear other flux CrossFit athletes cheering them on.

This is Rebecca's first CrossFit competition. We are thrilled that she will be representing flux at the event. Rebecca is competing in level 2 at the following times:

WOD #1 at 9am
WOD #2 at 10:35am
WOD #3 at 1:55pm

Charity is making the transition from level 2 to level 1 during this competition. Her times are:

WOD #1 at 9:40am
WOD #2 at 12:15pm
WOD #3 at 3:10

Thursday, May 20, 2010

Friday, May 21, 2010

A. Strength: Bench Press Wendler 5-3-1

B. The New England Sectional Qualifier
800 meter Run
Power Snatches x 30 115 lb/75 lbs
800 meter Run

C. SuperStar Skill Work sure to Dazzle Ido
hollow rocks x 15
ball up on rings x 5
3 Rounds

Last Night of the Relay!

We finished up the relay races last night and Philip and His Ladies and The Death Racers remain victorious. Awesome and Fast (Don, Lucy and Rochelle) finished the 400 m relay in 4:55. Yah, that just Happened (Pumpkin, Traci and Ryan) came in second at 5:24 and Irresistible, Resolute, Athletes 5:46 (Joan, Charity and Tamara) came in third.

Awesome and Fast also won the sandbag run with a time of 2:45. Yah, that Just Happened came in second at 2:52 and last but not least Irresistible, Resolute Athletes at 2:56. Kudos to Joan for finishing the run with an injured knee.

First Place 400 meter relay is Philip and his Ladies
1 Gift certificate each to the Fainting Goat

First Place 200 meter sandbag relay goes to The Death Racers
1 gift certificate each to the Fainting Goat.

Most Improved Runner
1 gift certificate to Nature's Best Vitamins

Prizes will be awarded on Friday, May 28 at 7:30 pm at the Garden Party.

Wednesday, May 19, 2010

Thursday, May 19, 2010 WOD

A. Deadlifts Wendler 5-3-1

B. NorCal Sectional Qualifier Workout B. AMRAP in 10 MIN:

7 thrusters 115/75 lbs
15 kb swings 55/35
7 pull-ups

C. Superstar - get ready for Ido - extra play:
handstand holds x 5: grab a partner and a wall and balance!

Tuesday, May 18, 2010

Wednesday, May 19, 2010

A. For Time

200 meter tire pull men 250 lbs women 150 lbs
50 knee to elbows
50 box jumps 20" 24"
50 walking lunges
800 meter run

Garden Update

Friday May 28 we will begin planting the garden. Things will get rolling at 6:30 pm. If you can make it, come on out!

Mark Your Calenders for Ido Portal!

Ido Portal from Haifa, Israel will be coming to flux CrossFit Sept 23-28, 2010. Regardless of your ability, you should seriously consider taking part in Ido's seminars; as always, movements can always be scaled. Very much in the spirit of CrossFit, Ido scavenges from many disciplines: break dancing, capoeira, gymnastics, yoga and acrobatics. This is a unique opportunity to work on your balance, coordination, and agility.

I will have prices for the seminar after June 1.

Monday, May 17, 2010

Tuesday, May 18, 2010 WOD

A. Press Wendler 5-3-1

B. For Time
20 kb Push Press (10 in each arm) 35/50 lbs
5 Burpees
18 kb push press (9 in each arm)
5 burpees
16 kb push press (8 in each arm)
5 burpees
14 kb push press (7 in each arm)
5 burpees
12 kb push press (6 in each arm)
5 burpees
10 kb push press (5 in each arm)
5 burpees
8 kb push press (4 in each arm)
5 burpees
6 kb push press (3 in each arm)
5 burpees
4 kb push press (2 in each arm)
5 burpees
2 kb push press (1 in each arm)
5 burpees

C. Extra play if you are so inclined!
3 Rounds
15 hollow rocks
10 pistols (5 each leg)

Day 2 of the flux CrossFit Relay Race

Day Two of the flux CrossFit relay race took place under a hot sun. Tempers flared when the clock malfunctioned and the first runners had to do their 400 meter run over. The top team was Three's Company (Gwn, Glen and Darci) for the 400 meter race 5:04. This means that Philip and his Ladies are still in first place.

Ad Hoc (Joey, Brent, Joanne) killed the sandbag run, coming in at 2:53. The Death Racers hold onto their first place standing in the sandbag run.

Pierre and the Campbell Twins (Beth, Naiomi, Ariane) and Leonard's Angels (Rebecca, Betty Jane, Leonard) were shut out but not without giving it their all!

Remember all the races have to be finished by Wednesday. There are at least two teams (Joan, Joey, Charity and Tony, Leona and Verne) running on Wednesday at 6:30pm. If others want to plan on coming then to race let me know.

Monday, May 17, 2010 WOD

A. Strength
Squats Wendler 5-3-1

B. TGU 3 sets of 2 reps (each arm). For a total of 12 reps.

C. Norcal Sectionals Workout A:
Against a 6 minute running clock run 800m and max rep OHS 111/75 lbs. Your score is total number of OHS you do.

Sunday, May 16, 2010

MindBody Schedule

The MindBody Schedule is up and running. Please start registering for classes. Note the schedule change as well. We now have an 11:30 am class and a 12:30 pm class. If you scheduled yourself for the noon class you will have to go back and reschedule for one of the above classes (11:30 or 12:30).

If for some reason you are unable to register for a class please still come to class. I imagine it will take a month or so for things to run smoothly.

Saturday, May 15, 2010

Sunday, May 16, 2010

A. Cleans 3- 3- 1- 1

B. Sprint Tire Pushes and Tire Pulls
Go heavy for these.
40 meters x 6 pushes - at the end do 10 push-ups
40 meters x 6 pulls - at the end do 10 push-ups
rest a solid 60 sec. between sets.

Day 1 of the flux CrossFit Relay Race

Saturday morning Philip and his Ladies (Philip, Michelle and Jane) blasted out from the starting line to win the 4oo meter relay race. The time to beat - 4:27.

The Death Racers destroyed the 2oo meter sandbag run, leaving the spectators in awe. The Death Racers are Helen, Kim, and Rob. The time to beat - 2:35.

The Warriors were quite stoic about their losses. Cory, Caitie and Deb put up a good fight.