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Friday, July 30, 2010


We have fresh milk, cream, butter, eggs and cheese and limited fridge space. Did you know that 1/2 cup of cottage cheese has 15 grams of protein and no sugar? A perfect post- workout snack! This is pastured dairy, the way it should be! Yummy!

Weekend Schedule

This Sunday classes will be held 10 am and 11 am instead of 1 and 2 pm. Sign up on the mind body schedule as usual.

We will be closed holiday Monday as we are getting the gym mud and taped.

Friday, July 30, 2010

A. Strength
Advanced - Do two rope climbs every 90 sec x 5
Beginner - Pick a combination of reps and sets and do pull-ups on the minute.

B. In any order:

50 Knee to Elbows
50 squats
50 box jumps
50 d.u.
50 push-ups
50 kb swings
50 ball slams

C. Ido Prep

Wednesday, July 28, 2010

Thursday, July 29, 2010

Work on Ido movements of the week.

A. Strength

Snatch (power or squat) 3 - 2 - 1 -1 -1

B. Every 2 min for 12 minutes perform:

thrusters x 5 95/135 lbs
200 meter run

Paleo Challenge #2 Respond Here

Here are the comments and recipes from the previous paleo challenge. If you are looking for paleo ideas this is the place to go.
Please respond to all things paleo related on this post.


Good luck Helen

Helen is taking part in the Canadian Death Race this weekend. I have attached a link to the website. Helen has been training hard for what is obviously going to be a very grueling challenge. Good luck Helen! I am confident all of your CrossFitting has developed the stamina and leg strength you will need to climb the mountain.


Tuesday, July 27, 2010

Wednesday, July 28, 2010

A. Ido Preparation

B .Catch up on strength

C. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
good mornings 65 / 85 lbs
ring dips

flux CrossFit Apparel

Charity has gone through our inventory and here's what is left right now ...

-1 size medium long sleeve (American Apparel)

-2 medium and 2 large T-shirts (American Apparel)

-2 medium, 3 large, 5 xl T-shirts (American Apparel)

-5 medium and 7 large hoodies

Get them while the supplies last.

Ido Drills for the week

Every week until Ido arrives we will be working on a couple of movements.

Here are the movements for this week. All of this can be scaled and executed against a wall for support.

Have Fun!

Tuesday, July 28, 2010

A. Strength - Beginners: Wendler Press or Bench Press
Advanced: HSPU AMRAP in 6 Minutes

B. For Time:

Run 800 meters
3 Rounds
7 push press 85/ 115 lbs
9 alternating kettlebell cleans 25/ 40 lbs
Run 800 meters

C. Handstand practice

Monday, July 26, 2010

Thursday night stretching class

Our very own Heather will be teaching a stretching class this Thursday evening from 7:30 pm to 8:30 pm. If you are one of those people that is plagued by range of motion issues you need to be here stretching. If you find you are frustrated with having to scale your workouts because you cannot get into the 'best fit' you need to be here.

About Miss fabulous Heather:

Heather has been practicing yoga for the past ten years. In 2004 she traveled to India to deepen her Hatha and Ashtanga yoga study with V Sheshadri of Mysore and Vijay Amar of Dharmasala. She has completed teacher trainings with Moksha Yoga, Toronto; with Frog Lotus Yoga in Costa Rica. Most recently in 2009 she took 100 hours of training with Eoin Finn. Heather is also inspired by Judy McNicol of Taiga Yoga. Her classes focus on creating safe and proper alignment to build strength and enhance flexibility.

Sunday, July 25, 2010

Monday, July 26, 2010

A. Strength - Overhead Squats
Wendler Week 2

B. For Time -
frog jump 20 meters
7 chest to bar pull-ups
Run 200 meters
5 Rounds

Saturday, July 24, 2010

Ido Portal coming to flux CrossFit Sept 24 to 27 - More Info

Ido Portal is coming to flux CrossFit September 24 to 27

Friday, September 24th
Basic Equilibrium Workshop (6pm-9pm)

Saturday, September 25th (2 different workshops)
Basic Equilibrium Workshop (10am-1pm)
FLOREIO (3pm-6pm)

Sunday, September 26th (2 different workshops)
Basic Equilibrium Workshop (10am-1pm)
VIRES (3pm-6pm)

Monday, September 27th
VIRES Workshop (6pm-9pm)

IDO 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 and music, drama, and much more.
Read more: http://www.myspace.com/131520325#ixzz0uWN1IlZE

Workshop Fees (Ages 13 and up):
flux CrossFit Members ...
1 workshop = $80
2 workshops = $140 (save $20)
3 workshops = $200 (save $40)

Everyone Else ...
1 workshop = $125
2 workshops = $225 (save $25)
3 workshops = $325 (save $50)

To register please email fluxregina@gmail.com or call 541-5808. Fees must be paid in advance to secure place in workshops. Each workshop will be capped in order to facilitate an optimal learning experience. All workshops will take place at flux CrossFit.

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.
VIRES - 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, movers from all kinds and normal people interested in improving fitness through challenging natural and safe mediums.
A demo of certain movements used in the Vires system: (Performer: Ido Portal)
Prerequisite:There is no need for prior knowledge/ability for this workshop.
FlOREIO Art Workshop
Floreio Art is a movement modality using the principle of flow in order to create a form of acrobatic artistic expression, moving close to the ground while using every part of your body. Floreio is an art form that allows advanced practitioners to create their own movements, sequences and find their individual flows, but while using a non conventional set of skills. The practitioner will find himself on his hands, elbows, crawling close to the ground or spinning on his head. Great improvement of strength, endurance, balance and mobility in an organic, unlimited and natural fashion is a guaranteed side effect of Floreio Art practice. The creation of Floreio Art was influenced by many things - Capoeira, Acrobatics, Dance and Breakdancing, but in its purest sense, it is non of the above. Floreio Art was created and presented to the world by Ido Portal in 2009.
A demo of Floreio Art: (Performer: Ido Portal)
Prerequisite:There is no need for prior knowledge for this workshop, the material will be tailored specifically for beginners, intermediates and advanced movers.

Sunday, June 25, 2010 Douglas Hill

We will be at Douglas Hill doing sandbag runs and other fun stuff for Sunday's workouts from 1 to 3 pm.

Thursday, July 22, 2010

Paleo Challenge # 2

Ok folks!
We have a lot of work to do. Charity, Ariane and I are sitting here drinking wine and plotting about flux's world domination!

We only have 9 weeks until Ido arrives. How is the paleo going?

The Second Paleo Challenge begins Saturday, July 24. There will be prizes. The winners will be based on your performance of Helen as well as achieving your 5 hspu and 10 sec handstand hold. There are scaled versions of these prescribed goals. For instance, you can pick two bands and work towards your respective goals.

We will do Helen next week and then again at the end of the Paleo Challenge. We will do Helen again the week of Sept 7 - 11.

There are prizes! First place will be a pass to one of Ido's workshops. There will also be an award for the best flux CrossFit spirit, which will consist of a copy of Robb Wolf's new book as well as a gift certificate to Nature's Best.


Bring some wine and do some rope climbs tomorrow night!

We will start the merriment after the 6:30 pm workout.

Friday, July 23, 2010

A. Rope Climbs!!!
4 ascents for time
rest 4 minutes
3 ascents for time
rest 3 minutes
2 ascents for time
rest 2 mintues
1 ascent for time

Intermediate - scale the reps on the rope climb
beginner - do pull-ups: 1 rep on the minute, 2 reps on the minute, 3 reps on the minute, and so forth, until you fail.

B. For Time
Run 400 meters
21 Box Jumps 20" 24"
21 OHS 65/95 lbs
Run 400 meters
15 Box Jumps
15 OHS
Run 400 meters

Wednesday, July 21, 2010

Thursday, July 22, 2010

A. Turkish Get Ups
3 sets of 2 reps

B. Tire Pulls
5 x
50 meters
women 100 lbs Men 175 + pounds
rest 2 minutes between rounds

C. Handstands x 5
skin the cats x 5
hollow rocks 3 x 15 reps



I have attached a few links on the benefits of living food -in particular raw milk. Marc Mcaffee explains that 80% of the immune system is the bacteria in the gut. Part of the problem is that modern life, in its obsession with germs and bacteria, has thrown the baby out with the bath water. We need bacteria!

A warning, the video of the dairy cows that are raised in the industrial dairy system are visually disturbing.

Tuesday, July 20, 2010

Wednesday, July 21, 2010

A. Helen on the Juice!

This is an event from the 2010 CrossFit Games. Annie Thorisdottir had the fastest women's time at 17:53. Graham Holmberg had the fastest men's time at 16:59.

1200 meter run
63 kettlebell swings 35/ 50 lbs
36 pull-ups
800 meter run
42 kettlebell swings
24 pull-ups
400 meter run
21 kettlebell swings
12 pull-ups

Monday, July 19, 2010

Tuesday, July 20, 2010

A. Strength
Wendler - Press

Advanced - Do as many hspu as you can in 8 minutes.

B. Tabata front squats 115 / 75 lbs
20 sec on / 10 sec rest 8 Rounds

C. 75 push- ups for time

Olympic Lifting Canceled

There will be no olympic lifting class tonight.

Monday, July 19, 2010

A. Strength - Wendler 5-3-1
Week One Overhead Squats
Warm -Up 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

B. Metabolic Conditioning- CF GAMES EVENT (With a slight change in time)
AMRAP in 10 Minutes of:
7 deadlifts 205/315 lbs
14 pistols
21 double unders

Thursday, July 15, 2010

Meat update

The beef will not arrive until 5 pm. Cash or check is fine.


Friday, July 16, 2010

A. Strength
Advanced- weighted pull-ups

Beginner - pick a combination of sets and reps and do on the minute. If you need a band, use one.

B. 1 x 400 meter sprint
rest 2 minutes
1 x 200 meter sandbag sprint Women 50/ 80 lbs
rest 2 minutes
1 x 400 meter sprint
rest 2 minutes
1 x 200 meter sandbag sprint 50/ 80 lbs

C. accumulate 1 minute of L-Sits
extra eager - skin the cat practice


The beef will be here Friday at 2 pm. If you requested meat either on the blog or in person you will get some meat.

And, flux CrossFit is in charge with the take down of the folk festival and so far we only have 3 volunteers - Darci, Charity and Tamara. Come on out and volunteer. The Regina Folk Festival is a very special event for Regina. Come on out. Kids under 12 get into the festival for free!

Top 5 reasons to volunteer!

1. Be entertained by all the hippie dippie free dancing.
2. Enjoy a cold beverage while soaking in some sweet music.
3. Use the festival as a 'cheat' day and eat cotton candy and mini donuts.
4. Get introduced to new music.
5. Buffy St. Marie!

Wednesday, July 14, 2010

Thursday, July 15, 2010

A. Squat cleans 2 -2 - 1- 1- 1

B. For Time - Benchmark - DIANE
Deadlifts 225 / 155 lbs

Here is a demo of the workout.

Tuesday, July 13, 2010

Wednesday, July 14, 2010


5 Rounds

400 meter run
15 OHS 65/95 lbs

B. 2 ROUNDS (Not for time)
3 skin the cats
10 pistols
3 bridges

Monday, July 12, 2010

Tuesday, July 13, 2010

A. AMRepsAP of handstand push-ups in 8 minutes.
or Press Week 3 of Wendler

B. 7 Rounds
7 push jerks 95/135
7 burpees
7 knee to elbows

Ido Portal Sept 23-28

A reminder that flux CrossFit will be bringing Ido Portal to Regina Sept 23-28. This will be a very unique opportunity for many of us and it is not to be missed.

I have posted an interview along with some more examples of Ido's athleticism. Note in the interview how important self-discipline is to Ido.

More on the food pyramid

Jimmy Moore interview with Dr. Richard Feinman (who testified at the USDA and challenged the pyramid review panelists to a public debate on the science).


We have yummy food available again! First come, First Serve. If you want something and you are not here today please respond to this blog.

Sunday, July 11, 2010

Monday, July 12, 2010

A. Front Squats: Wendler Week 3

75% W1RM x 5
85% W1RM x 5
95% W1RM x 5 or more

B. Hang power clean 15-12-9 95/135lbs
pull-ups 21-15-9
100 meter sprint after each couplet.

flux CrossFit up North

Beth and I are up here on the IMP Labs Northern Saskatchewan 55 parallel Hip Hop Tour (along with IMP Labs' assistants Ryan and John). We've already worked with youth in Sandy Bay (far north east), La Ronge, and Pinehouse Lake. Tomorrow we're off to Ile-a-la-Crosse and then on to La Loche on Wednesday.

Today is our day off and we're hanging out in Beauval. Beth, John, and Ryan have gone fishing - hopefully they will catch supper - and I'm working on the intro for a book.

All this to say that when they return Beth and I will be doing the following two WODs:

WOD #1:

3 Rounds
50 air squats
30 push ups

WOD #2:
75 double unders

Okay, so Beth is great at push ups, but I'm faster at air squats. Should be a friendly, yet intense competition! I'll let you know how are fluxin' in the north goes the next time I find some wireless...


Friday, July 9, 2010

Weston A. Price Proposes new dietary pyramid

Here is Sally Fallon Morell's Defense of Saturated Fats before the USDA guidelines pyramid review public hearing in Washington. It is a short read and well worth the time.

Wine and Weeding

Pumpkin has suggested a weeding and wine drinking party for this evening. Come on out, drink some wine, and get to work!

Thursday, July 8, 2010

Friday, July 9, 2010

A. Cleans 3 - 3 - 2 - 1 - 1- 1

B. 4 sled drags (sprints) 80 meters
rest two minutes between rounds

C. 50 Knee to elbows for time

Rippetoe Squatting Program

Shaun has been doing the Rippetoe squatting program for several weeks now. He started making 10 pound gains each lifting day and now he is increasing the weight by 5 lbs. In this video Shaun does 3 sets of 5 reps at 325 lbs. Note how his back angle stays the same, he drives up at the hips and his knees track out in line with the feet. It should also be noted that Shaun is doing a high bar back squat. A powerlifter typically favours the low bar back squat.

I have never been a fan of the often quoted Rippetoe statement "Stronger people are harder to kill and generally more useful." Not only do I find it fascist, but it also sounds like the opening mandate of a eugenics program! HOWEVER, Rippetoe is right that strength makes life easier. Keeping in mind that strength is ALWAYS RELATIVE, strength feels good.

Folk Festival Fun!


Sandra has asked the flux crew to volunteer for the Regina Folk Festival this August. Flux volunteered last year and we had a lot of fun. This year Sandra has asked flux to be in charge of the tear-down, so post festival. We would start at 7:45 am and finish at 7 pm on Monday, August 9th. We will be fed breakfast, lunch and then we are treated to supper afterwards. Sandra is looking for approximately 10 people. Last year the fluxers showed off their super human strength to the rest of the volunteers! In exchange for volunteering you get a free festival pass. The value of this pass is over $100.00.

Wednesday, July 7, 2010

Thursday, July 8, 2010

A. Do 5 skin the cats in your warm-up
10 pistols x 2
5 bridge push-ups x 3

B. 7 thrusters 95/135 lbs
7 burpees
5 Rounds


The first flux cow has been butchered and will be ready next week. 200 pounds of meat are available. The maximum cost will be $4.00/lb cut and wrapped, but will probably be a little under that price. To keep things simple the smallest order you may make is 60 lbs. If you do not have the space for 60 lbs of meat I suggest you buddy up with one or two people to place your order. Each order will have a variety of cuts: ribs, roasts, steak and ground. If you only want ground please specify.

Please respond to this blog to place your order.

The second issue is the garden. If you have not put any work into the garden but would like to eat the yummy food you need to be on weeding duty. Here is a list of jobs that have been completed - removal of sod, spreading of soil, planting the garden, weeding, and watering. If you have been involved in the above jobs then you probably only need to do about 15 minutes of weeding. If you have not been involved yet in any of the work you should be spending a couple of hours weeding.

The herbs are plentiful so please help yourself. My understanding is that if you cut the herbs back they will grow back even more dense. The kolrabhi is also ready to be harvested. Be on the lookout for broccoli as well. The onions and radishes are also close to being ready.

Wednesday, July 7, 2010

A. Advanced: Handstand Push-ups
As many reps as possible in 8 minutes.

Beginner- Press Week 2
70%W1RM x 3
80% W1RM x 3
90% W1RM x 3 or more

B. 4 Rounds, 3 minutes each
Run 200 meters
15 pull-ups
max number of box jumps 20/24'
1 minute rest between rounds
count box jumps for score

Monday, July 5, 2010

Tuesday, July 6, 2010

A. Strength: Front Squats

70% W1RM x 3
80% W1RM x 3
90% W1RM x 3 or more

B. Met Con
As many rounds as possible in 12 minutes of:

20 Double unders
12 alternating kb swings 35/55 lbs
10 sandbag lunges


I have included some links on the health concerns of milk as well as the differences between pasteurized and raw milk. Just remember when reading the information on milk that that raw milk and pasteurized milk are two completely different foods. As always, I recommend you read as much as you can and come to your own conclusions. Milk continues to be such a gray area but one thing that bothers me is that there has yet to be a thorough study of the health benefits of raw versus pasteurized.

Thursday, July 1, 2010

Cool Springs Ranch Visit

We have eggs and other wonderful food here. First come first serve! Please try and pick it up tomorrow as we have limited space!

Thur, July 1, 2010

A. Strength - Cleans

B. Met Con
5 Rounds
1 Minute Rest between Rounds
5 power cleans 105/155
200 meter sprint

Congratulations to Theresa on her PR on her clean today. Unfortunately, I didn't get a photo.