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Wednesday, June 30, 2010

Wednesday, June 30, 2010

A. TGU 2 x 2

B. 30 Sec pull-ups/ 30 Sec off
30 sec ring dips/ 30 sec off
30 sec squats/ 30 sec off
30 sec hollow rocks / 30 sec off
Count reps for score

Tuesday, June 29, 2010

Olympic Lifting Class

The olympic lifting class is always fun. You do a few reps, or even a single, and then you sit and chat.

Monday, June 28, 2010

Tuesday, June 29, 2010

A. Execute two L-Sits in the warm-up.

B. Strength

*Beginners: Press Wendler 5-3-1
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5

65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more

HSPU 5 - 5 - 5 -5 or more

*If you have 10 perfect push-ups please do the HSPU.


500 meter Row
30 OHS 75 / 115 lbs
150 double unders

Another CrossFit Oakland gem.

CBC Ideas Three Part Series on Eating Meat

Whether you eat meat or not I highly recommend you give these podcasts a listen.

All three go into the ethics of eating meat from various viewpoints. Farmers who practice bio-diversity really do seem to be the answer when it comes to sustainability. From the perspective of holistic management, the practice of eating meat plays a very important role in sustaining local ecologies. Also highlighted is that humans need to think of themselves as in a symbiotic relationship with the land and animals rather than as outside of it.

At this point no animal meat that is not pastured and cared for in a matter that is congruent with my ethical standpoint comes into my home. This was not a single decision that I made but rather a whole series of decisions and choices. The next thing I am tackling is the whole question of dining out. There are only a few restaurants in the city that buy meat that is local and ethically produced. I guarantee that if you eat at a chain restaurant you are eating factory farmed meat. I have started asking on occasion where a restaurant's meat is from. In some ways this is more of a rhetorical question because I know it is beef or chicken coming from an industrial feed lot. I do not think it need be combative to ask for meat that is pastured and raised sustainably. Local places such as The Fainting Goat and The Willow are both very upfront about where they get their meat and surprise, surprise both establishments are much more conscious about making responsible food choices.

I do not eat at big chain American restaurants which are abundant in Regina and whose presence, for some strange reason, are celebrated as a signpost of 'big city' life! I do eat at Earls (Canadian owned) though, mostly because I love their mojitos, so I am also implicated. Eating out is tough for me because it is something that I really enjoy. But again, at what cost?

Holiday Schedule for upcoming July long Weekend

Thursday, July 1 WODs 9am and 10am
Friday, July 2 WODs 12pm, 4:30pm, 5:30pm
Saturday, July 3 WODs 9am, 10am
Sunday, July 4 Closed
Monday, July 5 Closed

Sunday, June 27, 2010

Sunday, June 26, 2010

Monday, June 28, 2010

A. Practice Handstands in Warm - up

B. Strength

Front Squats
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5

Working Sets
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more

We will be doing the Wendler 5 -3 - 1 program for front squats for the next 3 weeks. Do not be as conservative with your 1RM as you were for the squats.

B. Met Con
For Time:
Run 800 meters
30 power cleans 95/135
30 burpees

Friday, June 25, 2010

Farm work to be done!

Hey gang,
The garden needs weeding. If everyone involved in the garden project commits about 15 minutes of weeding time it will be done.

And, the herbs are ready to be harvested so feel free to start eating the savoury foliage.


Here are some numbers for PRs this week. All of these gains were made from April to mid June.

Tom 275 325
Rob 235 295
Traci 190 215
Caitie 150 190
Brenda 145 180
Rebecca 125 195
Deb 220 245
Gwen 105 115
Ariane 145 155

Ariane 55 70
Sam 55 80
Pumpkin 90 100
Deb 75 80
Rebecca 75 90
Tom 120 140
Cory 135 145
Joe 100 115
Rob 100 120
Brenda 65 80
Kim 95 105
Helen 95 110
Joan 60 70

Thursday, June 24, 2010

Friday, June 25, 2010

A. TGU 3 x 1 rep

B. As Many Rounds as Possible in 12 Minutes of:

10 front squats 85 / 125 lbs
10 Ring dips

Wednesday, June 23, 2010

Thursday, June 24, 2010

A. Practice Handstands and Handstand Push-ups

B. Strength - Deadlift 1-1-1-1-1

C. 7 Rounds
double unders x 20
Burpees x 7


I do not tend to advocate supplements for CrossFitters. It is much preferable to get the nutrients your body needs by eating real food. Fish oils, for instance, are a poor substitute for fish. There, are however, a few basic supplements worth looking into. These are all supplements that Robb Wolf provided information on at his Paleo Seminar.

1. Zinc: Essential for a robust immune system. Apparently athletes are often deficient in zinc. CrossFit is rigorous (duh!) You might want to consider taking this inexpensive mineral.

2. Magnesium or the proprietor's blend Natural Calm. Important in protein synthesis and it aids in balancing the acid/alkaline balance. A natural sleep aid. Folks have commented that zinc and magnesium give them crazy, vivid dreams.Robb recommends taking it before bed on an empty stomach.

3. R- Alpha lipoic acid _ fat and water soluble anti-oxidant. Critical in glutathione production. Glutathione is a powerful antioxidant.

4. Vitamin D

5. Fish Oil

4. Acetyl L- Carnitine Important co-factor in neuro-transmitter production.

Nature's Best on Lorne is a good place to find reliable information on supplements and the co-owner, Carole, is my neighbour. I buy protein powder there, as well as some of the above mentioned supplements.

Tuesday, June 22, 2010

Wednesday, April 28 WOD

A. 400 meter run
21 OHS 75 /115 lbs
5 *KB renegade rows 35 / 50 lbs
400 meter run
15 OHS 75 /115 lbs
5 KB renegade rows 35 / 50 lbs
9 OHS 75 /115 lbs
5 KB renegade rows 35 / 50 lbs

*For the renegade rows leave out the push-up at the bottom (5 left and 5 right).

B. Skills
Beginner: 10 Pistols (10 per leg)
Advanced: Do OH Pistols or KB Pistols

Monday, June 21, 2010

Tuesday, June 22, 2010

A. Practice handstands in your warm-up today.

B. Strength
Press 1 - 1- 1- 1 - 1


40% W 1RM x 5
50% W1RM x 5
60% W1RM x 5
85% W 1RM x 3
W1RM x 1

C. On a 7 minute clock:
Run 400 meters
Max Reps push press 65/95 lbs
Run 400 meters
In order for your reps to count, you must finish the last run in under 7 minutes.

This workout is from CrossFit Oakland.

D. Do 4 sets of L-Sits
Then 5 skin the cats

Sunday, June 20, 2010

Find Your 1RM CrossFit Total

We have now completed 12 weeks of the Wendler 5-3-1 strength program. Our next step is to test our 1RM in the Squat, the Press, and the Deadlift. The CrossFit Total refers to the combined weight of your 1 rep max in the squat, press and deadlift.

A. Strength
Squat 1- 1- 1- 1-1 (I will be posting the results throughout the day).

Warm -up
40% WIRM
50% W1RM
60% W1RM
85% W1RM x 3
W1RM x 1

B. Metabolic Conditioning
5 Rounds
2 Minutes each
200 meter run
max rep pull-ups
1 Minute rest between rounds

1 Rep Max April 2010 1 Rep Max June 2010
Rob 180 lbs 265 lbs
Ariane 150 lbs 175 lbs
Tom 225 275
Kim 180 215
Rebecca 135 155
Helen 160 165
Sandra 110 125

For various reasons, not everyone who squatted today did 1 rep maxes today. Look on the white board for more results.

Saturday, June 19, 2010

flux CrossFIt on CBC

Here is a write-up of the story that aired on the afternoon edition. Read the comments from people. Some of them are quite funny. I especially like the one that argues the commercial cattle industry is already over-regulated. This person also writes that if the Canadian government says the hormones are safe we should simply take their word as truth. Then, check out another recent story on the listeria outbreak!

Thursday, June 17, 2010

Friday, June 18, 2010

A. Bench Press

B. 21-15-9
15 - 12 - 9
hang power cleans 105/155 lbs

Wednesday, June 16, 2010

Thursday, June 17, 2010

A. Strength

B. For Time:
1000m row
30 ring dips
30 knee to elbows
30 kettlebell snatches 35/50 lbs (15 left and 15 right)
30 kettlebell cleans 35/50 lbs (15 left and 15 right) Hold both kettlebells and alternate sides.
*1000m Run

*I assumed it would be raining this morning but because it is merely dismal and grey I added in the run.

Tuesday, June 15, 2010

Wednesday, June 16, 2010

A. Turkish Get-Up 2 x 3 reps (per arm)

B. Skill Development - snatch

C. Metabolic Conditioning

1 power snatch 85/125 lbs
3 overhead squats 85/125 lbs
5 burpees
7 box jumps 20/24"
5 Rounds
1 minute rest between each round
Record each round separately

Congratulations to Leona for her big leap in the OHS from 22 lbs to 42 lbs! Leona has made HUGE improvements in her squat and and OHS. Bravo Leona!

Monday, June 14, 2010

Tuesday, June 15, 2010

A. Press

B. Metabolic Conditioning

As Many Rounds as Possible in 12 Minutes:
double unders x 20
push jerk x 10 85/125 lbs
50 meter sprint

flux CrossFit visits Cool Springs Ranch

Yesterday, Darci, Verne, and I headed out to Cool Springs Ranch. Our incredibly gracious hosts Janeen, Sam, Kate, Emma, Tess, Beau, Donnie, and Billy showed us around and introduced us to all the beautiful animals (pigs, horses, cows, turkeys, chickens, hens, pups, cats, etc.) and their new babies! We had a blast!

We got to help collect the eggs, play with the pups, help move the coops, find the piggies, carry the milk, pet as many animals as would let us, and finish off the day with a grand meal all together! The turkey was delicious!

Here are some photos - some of these were taken by resident photographers Kate and Emma!

There are a lot more and I'll get them up on Darci's and the flux CrossFit facebook pages later on tonight!

Oh, we also stopped to check on our cows ... I didn't know how to call cows and now I do. Our cows are beautiful animals and they are loving the green green green grass!


Monday, June 14, 2010

A. Squats

400 meter run
2 rounds
pull-ups x 10
front squats x 8 95/135 lbs
3 Rounds

Saturday, June 12, 2010

7 am class cancelled for Monday, June 14

There will be no 7 am class on Monday. Charity and I are going to Cool Springs Ranch and also to Rose Valley to check on the cattle.

Saturday Morning WOD

A. Hang Power Cleans 3 3 1 1 1

5 power cleans 95/135
5 squats 95/135
2 rounds of
15 toe to bar
200 meter run
4 rounds

The girl's owned the gym today! Lot's of PRs on hand power cleans: Charity 125 lb, Heidi 105, Catherine 72, Deb 105, Sandra 90, Tamara 110. Congratulations on your hard work!

Thursday, June 10, 2010

Friday, June 11, 2010

A. Bench Press

B. Met Con

This one is from CrossFit Football

20-40-20 shuttle drill
8 kb swings 70 lbs / 50 lbs
16 push-ups
5 Rounds
Rest 1 min between each round

Congratulations to Brenda and Traci for the increase in KB weight on this one. 40 lbs with beautiful form. There is no turning back now!

Wednesday, June 9, 2010

A. Strength

Deadlifts Wendler 5-3-1

B. Metabolic Conditioning
NorthEast Qualifier Workout!
OHS 95/135 lbs
chest-to-bar pull-ups

Tuesday, June 8, 2010

Wednesday, June 9, 2010

A. Skills
Beginner - L-sits x 5
Advanced - L-sit to handstand push-up x 5

B. Conditioning
For Time:
Run 400 Meters
15 thrusters 65/95 lbs
Run 400 Meters
15 sdhp 65/95 lbs
Run 400 Meters
15 thrusters
Run 400 Meters
15 sdhp


The garden party on Saturday afternoon was super fun and exhausting!

The forewoman Theresa kept the peasants busy toiling in the earth.

If anyone is interested the final planting will take place this evening at 6:30 pm.

Here are some photos of the cattle.