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Tuesday, August 31, 2010

flux CrossFit Kids Fall Program

Our new flux CrossFit Kids Fall program begins next Thursday, September 9th! The Kids classes will be held in the gym in their own time slot from now on. Please pass along the information to any parents that you know who might be interested in registering their children.


Head Coach - flux CrossFit Kids

Tuesday, August 31, 2010

A. Press If you have done three weeks of Wendler move onto part B. You can also practice haspu.

B."Christine" with a lateral twist

3 Rounds
400 meter run
12 bodyweight deadlifts
21 lateral box jumps 12" 20"

Sunday, August 29, 2010

MONDAY, AUG 30, 2010

A. Wendler - Squats
If you have done three weeks of squats already then move onto part B.

B. On an 8 minute clock, row 1000 meters, followed by as many rounds as possible of:
15 toes- to-bar
25 air squats

Friday, August 27, 2010


This is an absolute gem of a blog from Kelly Starrett. Charity and I took Kelly Starrett's Movement and Mobility Certification in Chico, California. This guy knows his stuff. Kelly has a Ph.D in Physical Therapy and has worked with numerous professional and high performance athletes. He has a great ability to take complex concepts and break them down into an easy to follow language. This blog introduces you to stretches that will take up to 10 minutes a day. Follow them. Better mobility means less injury and less pain.


Some of you have been asking about the Wendler Strength Program. Here is how it works.

You establish a 1 Rep Max. Then you take 90% of that 1 Rep Max for your WORKING ONE REP MAX. The WORKING ONE REP MAX IS THE ONLY NUMBER THAT YOU NEED TO WORRY ABOUT. YOU WILL USE YOUR WORKING ONE REP MAX TO ESTABLISH ALL OTHER PERCENTAGES. THe Wendler program uese a linear progressive strength building method.

Week 1
65% Working 1 Rep Max (W1RM) x 5
75% W1RM x 5
85% W1RM x 5 or more

Week 2
70% working 1RM x 3 reps
80% working 1RM x 3 reps
90% working 1 RM x 3 reps or more

Week 3
75% working 1RM x 5 reps
85% working 1 RM x 3 reps
95% working 1 RM x 1 rep or more

40% working 1RM x 5
50% working 1RM x 5
50% working 1RM x 5

To read about the Wendler 5-3-1 strength program, go here:


Friday, August 27, 2010

A. Wendler Deadlifts

B. 5 Rounds
30 sec box jumps rest 30 sec 24"
30 sec hollow rocks rest 30 sec
30 sec OHS rest 30 sec 65/90 lbs
30 sec kb cleans rest 30 sec 25/40 (alternate arms. Kettlebell must touch the floor each rep).

Don't forget about our stretching class with Heather. Tonight at 7:30pm!

Thursday, August 26, 2010

Thursday, Aug 27, 2010

7 Rounds
7 toes-to-bar
7 push press 75 / 105 lbs
7 ring dips
100 meter shuttle sprint - 50 meters there and back

Tuesday, August 24, 2010

Wednesday, Aug 25, 2010

A. L-Sits (accumulate 1 to 2 minutes)

B. 21-15-9

Back squats at body weight
kettlebell swings 35/50 lbs

Reminder - Don't Be a Flincher!

Last week and again on Monday during the Olympic Lifting class we were discussing the problem of "flinching." Here is the link to the blog that Darci posted back in February:



Tuesday, August 24, 2010

A. Wendler Press

B. 4 x 400 meter run
rest as needed

Monday, August 23, 2010

Stretching this Friday

Heather is going to lead another yoga stretching class for us this Friday at 7:30pm!

Monday, August 23rd, 2010

Here it is ...

A. Squats - Wendler

B. 30-20-10

Barbell Lunges 75/ 55lbs

Brenda and Heather rocked this WOD this morning! Mieka kicked "Helen" this morning taking over a minute off her time!

See you all soon soon soon!

Photos from Sunday's WOD

Thursday, August 19, 2010

Friday, August 20, 2010

A. Deadlifts - Wendler Week #2

B. For Time
push jerks x 10
d.u. x 50
push jerks x 8
d.u. x 40
push jerks x 6
d.u. x 30
push jerks x 4
d.u. x 20
push jerks x 2
d.u. x 10

105lbs/ 145lbs

Also, Cool Springs Ranch will be delivering Real Food tomorrow at 6pm at flux!

Wednesday, August 18, 2010

Thursday, Aug 19, 2010

A. Ido prep

B. TGU 2x2 reps

C. 6 rounds for time
400 meter run
25 Burpees

Fun, fun, fun!

Tuesday, August 17, 2010

Wednesday, Aug 18, 2010

A. Hang Squat Clean
3-2- 1- 1-1

B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlifts 70% 1RM
ring dips

If you cannot do ring dips do push-ups 17, 15, 13, 11, 9, 7, 5, 3, 1


Below is a message from Janeen of Cool Springs Ranch. She will be coming into the city on Friday at 5 pm. Place your orders now! This is a great opportunity to purchase some delicious and sustainably grown meat!



Wow - it's been a long time since I sent out any news but it's kinda like "not wanting to announce the baby before it's born"!

I wouldn't be lieing to say that this has been a very slow agonizing process - getting our meatshop ready to go - but we are nearly there! Some of the last details to go are: getting a hold of a cord that DIDN't ARRIVE (>:I )with the rail scale and getting the big rail-accomadating door made for the cooler (we are making do with slabs of styrofoam insulation nailed there for now!)

But the animals are still out there just grazing and growing and waiting for us(well probably not!)

We DID get started last week by processing our first batch of chickens last week - they look really good! Most of them we bagged in heat-shrink bags (we finished up eating some chickens over a year old the other day and they are as perfect as the day they were butchered - I LOVE those bags!) And we cut up a big lot of them as well and Cryovac-packaged them, so they will keep real well too.

Today, we are butchering 4 pigs and a beef and this will be the first (of things for sale) to get into the cooler - YAY!! My dad, Lyle, is heading to Saskatoon tonight and coming home with a trailer for deliveries. Thursday we cut and wrap and Friday we are making our first trip!

So... the wait is over...(some of you have been waiting patiently for a long time!) I realize this is short notice but if you have an order you would like to make, just go on the website and place it by 9:00pm Thursday night

Free-Range chicken (whole or parts), Free-range Pork (boxed packs for now - cuts and healthy processed meats coming later)and Free-range Eggs are all listed and available right now. Grass-fed beef will be ready the next month's trip and Turkeys for Thanksgiving.

***Just so you know *** The chicken prices will be calculated at delivery by the pound - it is NOT the price you see - that is just an average package price.

The plan is to meet in Saskatoon at 12:00 on Friday and Regina at 5:00 on the same day. I am just confirming the locations and will let you know as I am positive. Then we can exchange food and payment - check or cash is fine.

I'm really looking forward to meeting many of you and putting names to faces!


Rebecca's one year flux CrossFit Anniversary

Check out Rebecca's photos!

This is a visual testament to what happens when you stick to the CrossFit program. Rebecca trains 3-4 times a week and she follows a mostly paleo diet. CrossFit is not meant to be a quick fix. What CrossFit does do is introduce you to lifelong fitness and an improved quality of life.

Congratulations Rebecca on all of your accomplishments. And thanks Rob for the great photos.

Monday, August 16, 2010

A. Press
Beginners- Wendler
Advanced - 1 -1- 1-1

B. 5 Rounds
5 jerks 110/165
10 kettlebell swings 50/70 lbs

Lost and Found - Boots, Shoes, H2O bottles, and clothes - claim your stuff

Since our renovations began a couple of weeks ago, we have been tidying up the gym, the change areas, the bathrooms, etc. During this process we discovered a lot of items that need to be claimed, taken home, or given away.

I've organized all the shoes and boots into one basket, and all other items (water bottles, clothing, gloves, etc.) into a box. Please claim and take what is yours.

Anything that hasn't been claimed by September 15th will be taken to good will.

More cubby shelves will be coming soon!

Thanks again for all your patience over the past ten days!


Pics from the 7 WOD last Sunday

Real food has arrived!

First come first serve!

Shaun, Suzanne, and Sam welcome home new baby Addison

As many of you know, yesterday's workout was a tribute to our newest flux CrossFit Kid - Addison Reese Kaufmann was born on August 12 at 9:16pm! She weighed in at 7.7 lbs and was 20 inches long.

Natality: how newness enters the world - Hannah Arendt

Monday, Aug 16, 2010

A. Wendler Squats

B. 5 Rounds
200 meter run
max pull ups
2 min per round
rest 1 min after each round

See June 21

Friday, August 13, 2010

2010 Saskatchewan CrossFit Challenge

Here is the flux CrossFit team for last year's Saskatchewan Challenge.
As you may recall we had some serious super stars in all levels!

This year Darci and I are looking forward to taking an even bigger group of flux athletes and fans! The 2010 Saskatchewan CrossFit Challenge is on Saturday, September 18th.

Once again there are three levels so that everyone (all abilities) can participate. If you have any questions, Darci, Jane, or I are happy to help you figure out which level makes the most sense for you.

We will be heading down on Friday evening after the workouts are done. Saturday is the big event and Sunday is always about the recovery, good food, and a wee bit of shopping.

The info can be found at http://www.crossfitsaskatoon.ca/challenge

Let us know if you are planning to join us and we will get you on track for an awesome challenge experience!

Thursday, August 12, 2010

Friday, Aug 13, 2010

A. Push Jerk 3 - 3- 3- 3- 3

B. For Time
200 meter run
30-20-10 front squats 95/135 lbs
35-25-15 push-ups
200 meter run
This workout is capped at 20 minutes.

Garden Update

The garden is needing some love right now. The peas are dangerously close to being too ripe. The beets are begging to be eaten. There is broccoli. The moths are loving our cauliflower. The tomatoes are abundant as well. The spaghetti squash is really growing too! Thanks Joan! And, there are weeds galore. Please come out and do some weeding and harvesting! I would like a final list of those involved as well. It looks like folks will be paying about $25.00 each. Please just add your name here so I can get the list finalized.

Wednesday, August 11, 2010


Thursday, Aug 12, 2010

A. Weighted Pull-ups
5 5 5 5
Beginners - Do 5 sets of 4 reps on the minute.
Intermediate - Do static pull-ups 5 5 5 5

B. 4 Round For Max Pull-Ups (90 sec each)
10 thrusters 65/95 lbs
Max Rep Pull-Ups
Rest 45 sec Between Rounds

Green Beaver Products

I recently discovered a new line of personal care products called Green Beaver! They are a Canadian company that uses safe and natural ingredients in their products. A very useful page on their website is a list of the ingredients they DO NOT use in their products, things like petroleum and Propylene Glycol and Butylene Glycol, which are found in virtually every personal care product on the market. These nasty chemicals, which we use in our skin care products, are also found in antifreeze! YIKES!


You can buy Green Beaver stuff at Nature's Best on Lorne and 14th Ave.

Tuesday, August 10, 2010

Wednesday, Aug 11, 2010

A. We are on another 3 weeks of deadlifts using the Wendler Program.
Week 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

B. "Grace" 30 Clean and Jerks for Time 135 / 95 lbs

Folk Festival and The Bear Complex

We had a great time early Sunday morning at the Regina Folk Festival!

flux CrossFit Kids class rescheduled to Wednesday

We're in the middle of renovations so we will have to reschedule flux CrossFit Kids class to Wednesday at 5:30.

Thanks for your understanding!


Tuesday Classes Cancelled

Hi there fluxers.

We're sorry about the short notice but today's classes are cancelled due to the renovations and weather.

The gym, change rooms, etc. will be completely finished today which means everything is back to normal tomorrow!

Thanks for your patience as we finish up the renovations.

Darci and Charity

Monday, August 9, 2010

Olympic Lifting Class Rescheduled to Wednesday at 7:30

Olympic Lifting class has been rescheduled to Wednesday at 7:30pm for this week due to our renovations.


Monday, Aug 10, 2010

A. 5 Rounds for Time

50 air squats
400 meter run

Saturday, August 7, 2010

Change of Plans -Sunday, Aug 8, 2010

We are doing The Bear Complex at 10 am and 11 am at Victoria Park. Meet at the Cenotaph. Kids workout will be at 10 am at the park too.

Come on out!

Friday, August 6, 2010

Sunday Schedule Change

This Sunday flux CrossFit will be holding classes at 10 and 11 am. Please sign up as usual. The kid's class will be held at 10 am.

Friday, Aug 6, 2010

800 meter run
sandbag throw over the scaffold x 8
15 jumping squats
400 meter run
sandbag throw over the scaffold x 16
15 jumping squats
200 meter run
sandbag throw over the scaffold x 24
15 jumping squats

Wednesday, August 4, 2010

Thursday, Aug 5, 2010

A. Ido Preparation

B. 21 - 15- 9

Deadlifts 155/ 225 lbs
Overhead Squats 85/ 125 lbs

Optimum Performance Training Program

A very important goal for me with respect to flux CrossFit is to always strive for coaching excellence. I am excited to announce that this September I will begin the OPTIMUM PERFORMANCE TRAINING COACHING CERTIFICATION PROGRAM. I will be doing module number 2, which is Exercise Physiology - Program Design.

I chose OPT's certification program simply because James FitzGerald, the founder of OPT, is one of the best and most well respected strength and conditioning coaches in the CrossFit community and beyond. James, who also goes by the name OPT, was the champion of the 2007 CrossFit Games in Aromas, California and at 36 years of age, he just finished competing in the 2010 World CrossFit Games in California. Several of James' athletes competed in the games as well. There are CrossFitting coaches from around the globe currently studying with James.

OPT's Coaching Certification Program is really going to enhance my coaching skills. I am super excited to take what I learn through this intensive coaching program and bring it back to flux CrossFit.

Please have a look at the website to get a sense of what the Certification Program entails.


Emery Enters the World

Congratulations to Tom and NIcole on the birth of their beautiful and healthy baby girl Emery.

Reminder- Stretching Class this Thursday

Heather will be teaching a stretching class this Thursday at 7:30 pm.

Tuesday, August 3, 2010

Wednesday, Aug 4, 2010

A. Ido Movement Prep

B. GI JANE 100 Burpee Pull-ups for time

Scaled version - do jumping pull-ups

Monday, August 2, 2010

Tuesday, Aug 03, 2010

We will be taking this week off from any strength bias training.

A. Ido Drills- see videos

B. 10, 8, 6, 4, 2

Hang squat clean thruster 95/135 lbs
200 meter run after each set

Ido Drills for the Week

Here are the three movements for this week. The first one is a progression of the "gatherings" that we did last week. Use a spotter if you do not have a handstand push up.

Tuesday, Aug 03, 2010

My apologies but I have to cancel the 4:30 pm class for Tuesday, Aug 3. All other classes are as usual.