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Tuesday, November 30, 2010

Wednesday, December 1, 2010

A. power cleans @ 85% 1RM 2, 2, 2, 2; rest exactly one minute after each set

B. As Many Rounds as Possible in 5 minutes:

5 static pull-ups: advanced do weighted
5 ring dips: advanced do weighted
15 squats 25 lbs or 45 lb plate
3 sets

Rest 5 minutes after each round.

In your 5 minutes of rest:
2-3 handstands or 30 sec bodyline on your back and 30 sec bodyline on your stomach.

Or, if you attended gymnastics last evening do:
power cleans @ 85 % 1RM 2, 2, 2, 2, 2, rest exactly one minute between sets.

rest 5 minutes

3 Rounds
20 pull-ups
30 wall balls 14 lbs / 20 lbs 10 ft target
For Time

Words of Wisdom from Coach Sommers

Tonight at gymnastics class we will be working on our muscle-up transitions. Please take the time to read this tutorial on the transition (the trickiest part of the muscle-up) by coach Sommers.

And a great video!

Monday, November 29, 2010

Tuesday, November 30, 2010

A1. Press @12x1 3, 3, 3, 3
A2. Back Levers 2 reps, 6 sec hold, 4 sets;
A3. TGU 2 reps per arm, 4 sets;

B. Row 2 minutes @ 95%
rest 2 minutes
5 sets

Sunday, November 28, 2010

Monday, November 29, 2010

A1. Squats - Wave Loads @ 10x0, 10, 5, 3, 10, 5, 3
A2. Pull-ups - AMRAP Strict @ 20x0, 6 sets

B. 30 sec Kb Swings
30 sec ring push-ups
1 min rest
7 sets

Saturday, November 27, 2010

Sunday, November 28, 2010

The 1 pm workout will be snowshoeing.

The 2 pm workout will be indoors.

It will be:

Row sprints 30 sec at 90%
30 sec at 50%
10 Rounds
Rest 5 min

20 box jumps AFAP 20 /24"
max rep unbroken push-ups @ 10x0
Rest 90 sec.
5 Rounds

flux CrossFit at 'Fashion Plate: food and fashion in the village

Hi everyone,

On Friday, December 3, the Cathedral Village Business Association will be hosting “Fashion Plate; food & fashion in the village” at the Artesian on 13th. This event will bring together flux CrossFit along with the many boutiques and food stores of the Cathedral Village.

Tickets are $29.00 and will include the sampling of appetizers, red and white wine for a donation, a fashion show and many items up for auction (including 2 prizes worth 2 foundational private sessions at flux CrossFit).

Fashion Plate; food & fashion in the village is in support of the Cathedral Village Business Association and the funds raised will be used to enhance the beauty and usability of the Cathedral Village neighbourhood.

Seating is limited at the Artesian on 13th - purchase your tickets early.

Tickets may be purchased at flux CrossFit, fashionologie, Paper Umbrella and Mysteria or by calling 522-9226

We look forward to seeing you at this event.

Darci and Charity

flux CrossFit is on the Affiliate Blog

Check out the photo of Kristin doing snowshoe sprints during last Sunday's WOD.

Friday, November 26, 2010

Saturday, November 27, 2010

A. OHS @ 21X1, 2-4 reps, 5 sets; rest 2 minutes

B. 1 clean grip deadlift, 1 hang power clean, 1 push press, 1 push jerk x 5
rest 3 minutes
5 rounds
Go up in weight each round.

Thursday, November 25, 2010

Friday, November 26, 2010

A. Handstand Practice - 5 min.

B. 1 min of pull-ups
1 min of wall balls 10 ft. 14/20 lbs
1 min of kb swings (Russian) 35/50 lbs
1 min of burpees
5 min of rest
5 Rounds

Heavy Metals and the Mind

I came across this great article on the relationship between heavy metal accumulation and adrenal fatigue. Take the time to read it.


Wednesday, November 24, 2010

Thursday, November 25, 2010

A1. Front Squats:
Beginners: 32X2, 5-6 reps, 3 sets; rest 2 minutes
Intermediate and Advanced: 20x0, 3 reps, 5 sets rest 2 minutes

A2. Back Levers:
Beginners: tuck, 3 reps, 2o sec rest; 3 sets
Intermediate and Advanced, 2 reps, 5 sec hold, 20 sec rest; 5 sets

Front Squats @ 65 % 1RM x 10
200 meter row
rest 3 minutes
3 rounds

Tuesday, November 23, 2010

Tuesday Night Gymnastics

Wednesday, November 24, 2010

power clean 1 x 5 sets @ 65 %; 1 x 5 sets @ 70 %; 1 x 5 sets @75 %
Do one rep on the minute for a total of 15 reps in 15 minutes. If you are successful with all the lifts, go off the clock and go as heavy as possible.

See Monday, October 4th.

*Part A is from OPT.

5-12 Power Jerks 95/135 lbs
AMRAP Knee to elbows
On a 90 sec clock do 5-12 power jerks. In the remaining time do as many knee to elbows as possible. Rest 3 minutes.
3-4 Rounds

Monday, November 22, 2010

Tuesday, November 23, 2010

A1. Pull-ups
Beginners: 2-3 reps, @ 31x1, 4 sets
Intermediate: strict pull-ups, 4 sets
Advanced: 1 arm pull-ups, 4 sets

A2. L-Sits
Beginners: tuck 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes
Intermediate: L-sit low, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes
Advanced: L-sit or advanced L-sit, 2 reps, 4 sec hold, 20 sec rest, 4 sets; rest 2 minutes

For the advanced L-sit you must maintain a flat back. With your back flat, try and push your hips forward in front of your hands.

AMRAP double unders 30 sec
skip 30 sec
10 rounds

I will have a substitute for double unders.

AMRAP burpees 30 sec
rest 30 sec
10 Rounds


You may have noticed that I have started to include different rep schemes in the met con portion of the workout. I have been doing this ad hoc for sometime but I am going to make it more systematic. One of the most salient elements I learned from OPT's course was that REPS are king. What does this mean? When I design the metabolic portion of the workout the first thing I think about is the rep scheme. Reps (along with weight) determine the energy system that will be used by the body. Every body is different. A truism yes, but it bears repeating. Different athletes will use different energy systems based on their abilities to get the work done.

Let's use today's met con as an example.
3 rounds for time
150-250 meter row
15-25 air squats
7-15 ring push-ups

Today's workout is designed to utilize the anaerobic glycolytic as well as the aerobic energy system, but because every body is different one rep scheme will elicit several different responses. Rep schemes, therefore, become one way of controlling the workout, and ensuring each workout is eliciting the response that I want. I will use the differences between Charity and Cory and the above workout to illustrate how reps are one way to control the intent of the workout. Charity and Cory are both strong rowers so I would suggest both of them row for 250 meters and same thing with the air squats. The ring push-ups however, require different reps for each of them. Cory can probably come close to doing all 15 reps in a row for each round. Charity, on the other hand, would probably do 6-8 reps, then have to take a break, then maybe knock out 4-5, and then another 2 reps. Charity would take at least 3 sets for Cory's one to complete 15 perfect reps. See how this changes the outcome? Cory is clearly working at the anaerobic glycolytic and aerobic level whereas Charity's workout now becomes more strength or CP based (Creatine Phosphate) and anaerobic glycolytic in its design. This difference is fine if that is my intent. Indeed, I could have one workout utilizing three different energy systems; but, if my purpose is to tap into the aerobic and glycolytic anaerobic energy systems, then I need to vary the reps. This variation becomes more pronounced between a raw beginner and a more seasoned athlete who is unable to knock out 25 air squats in a row.

snowshoeing and kettlebells

On Sunday, we did 7 sets of 15 kb swings 35/50 lbs, plus 40 meter snowshoe sprint. Rest 3 minutes.

Michael Schmidt in Regina

I highly encourage you to come out to this special opportunity to hear Michael Schmidt talk about raw milk in Canada

Michael Schmidt will be in Regina, Sunday December 5th from 2-5 pm at St Mary's Anglican Church, 3337 15 th Avenue.

Even if you are not a raw milk enthusiast this issue is relevant to you! This is about food choice, food security, rural sustainability, big business, the ability of Canadian farmers to actually make a decent living and so much more.

Raw milk is just one element concerning the future of food in Canada. Consider the absurdity that Health Canada is actually contemplating the sale of Genetically Engineered salmon to Canadian consumers but the sale of raw milk is illegal!

AquaBounty Technologies, an American bio-engineering company has used a hatchery in P.E.I to develop its GE (genetically engineered) salmon. This salmon is engineered to grow at a much faster rate through the use of the insulin like Growth Factor genes of a Chinook salmon. IGF-1 is illegal in Canada and Europe but is found in the milk that is sold in grocery stores in America. It is linked to prostrate, breast and colon cancer and the early development of puberty. AquaBounty is looking to the Canadian market to sell its GE salmon to Canadian consumers.

Sunday, November 21, 2010

Monday, November 22, 2010

A1. Deadlifts - beginners: @ 32X1, 4-5 reps, 3 sets
- intermediate: @21x1, 3 reps, 3 sets
- advanced: @ 21x1, 3 reps, 3 sets

A2. ring dips - beginners: 10 sec negatives 3 reps, 5 sets
- intermediates: 2-4 reps, 5 sets
-advanced: weighted @ 20x1, 2-3 reps, 5 sets

150-250 meter row
15-25 air squats
10-15 ring push-ups
3 rounds

flux CrossFit Holiday Party - Sunday, December 19th

The flux CrossFit holiday party will be at La Bodega on Sunday, December 19th!
Party begins at 7pm and goes to ...

This year we've decided to get out of our sweats for our holiday celebration! We invite you and yours to come and join us at La Bodega for some great food, wine, and fellowship!

There will be prizes, toasts, and fun! Prizes will be for things like most intense workout face, best gym attire, best workout sounds, and many more.

Some appetizers and drinks will be provided!

We look forward to celebrating with you!
Darci and Charity

Saturday, November 20, 2010

SUnday snowshoeing

If it is nice enough tomorrow we will be snowshoeing and swinging the kettlebell. Dress appropriately.

Friday, November 19, 2010

Saturday, November 20, 2010

A1. Back Squats - Wave Loads 8, 6, 4, 8, 6, 4 @ 11x1; rest 3 minutes
A2. Back Levers - 2 reps x 6 sets; rest 30 sec.

B. 20 sec back squats 75/105 lbs
zero sec rest
20 sec pull-ups
rest 2 minutes
10 sets

Thursday, November 18, 2010

Friday, November 19, 2010

A. 2 position power cleans 55 % 1RM, 2 reps x 3 sets; rest 60 sec
B. push jerk 55% 1RM 2 reps x 3 sets; rest 60 sec
C. clean and jerk warm up for Grace


Below is a video demonstration of the two position power clean and the push jerk.

Wednesday, November 17, 2010

Thursday, November 18, 2010

A1. Turkish Get Ups - 1 rep (per arm) x 7 sets
A2. 2 planche push-ups (advanced should do them on an elevated surface) x 7 sets
A3. 3 strict hanging leg raises x 7 sets

B. double unders x 30 (adjust numbers based on ability)
kettlebell swings x 25 (Russian Style)
rest 2 minute
5 sets

Tuesday, November 16, 2010


Tonight we worked on: planche push-ups, muscle-ups - including false grip pull-ups and negatives - handstands, frog stand and advanced frog stand and front levers.

Wednesday, November 17, 2010

A1. 1 1/4 squats @ 42X1 4-5 reps, 3 sets 90 sec rest
A2. As many reps as possible - kipping pull-ups, 3 sets rest 90 sec.
Beginners - 2 reps x 3 sets

B. In 6 minutes, row one kilometer, do 10 Overhead squats, and with the remaining time, do as many knee to elbows as possible. 65/95 lbs

Rest 6 minutes.

Repeat Part B.

Monday, November 15, 2010

Tuesday, November 16, 2010

A. Work on Handstands: at least 5 reps of pulling away from the wall; 5 reps of breaking and re-establishing body line; 5 reps of chest to the wall

B. frog or advanced frog tabatas: 6 sec of work and 15 sec of rest - 8 sets

C. For Time
kb alternating cleans 35 / 50 lbs x 60 reps
kb snatches 35/ 50 lbs x 50 reps
push-ups x 40 reps
burpees x 30 reps




AND, FINALLY, THERE IS LIVER AND HEART FOR ANYONE INTERESTED. THESE ARE THE ORGAN MEATS FROM OUR FLUX CATTLE. (I will set some aside for Traci and Caitie but other than that it is free for the taking).


Sunday, November 14, 2010

Monday, November 15, 2010

A1. wave sets: Push Press: 6, 4, 2, 6, 4, 2 @ 20x1; rest 30 sec.
A2. back lever 2 reps, 6 sec hold, 20 sec rest x 6 sets

B. For Time:
7 thrusters 85/125 lbs
zero seconds rest
21 calorie row
rest 60 sec.
5 rounds

C. 45 sec bodyline on stomach and 45 sec bodyline on back x 2

D. Repeat Part B.

Saturday, November 13, 2010

Sunday, November 14, 2010

A1. Beginners: 2-10 unbroken push-ups; rest 20 sec. 5 sets
A2. L-Sit 2 reps, 20 sec rest; 5 sets

A1. Intermediate/advanced: 2-5 planche push-ups (unbroken); rest 20 sec; 5 sets
A2. L-Sit or V-Sit, 2 reps, 20 sec rest; 5 sets

B. 10 unbroken deadlifts 185/255 lbs
zero seconds rest
3-6 fast ring dips
rest 90 sec
8 sets

7 Rounds

Friday, November 12, 2010

Saturday, November 13, 2010

A. Go for a nice, languid snowshoe around half the park. Pick a leader and follow her or him. This should take you about 15 minutes.

B. 10 Rounds
200 meter snowshoe sprint.
Rest 3 minutes
Be sure to take your three minutes. You will need it. We are snowshoeing in deep snow.

Reminder: snowshoeing on Saturday

We will be snowshoeing on Saturday for both classes so dress appropriately. For those of you who like investing in fancy gear, this is your chance to show off your apparel. For those who just layer up in whatever they have laying around the house, this is your chance to show the fancy folks that gear doesn't matter. For me, I like a hybrid approach. My super duper Hely Hansen, ultra-thermal, wool long underwear with some ratty ol' sweatpants.

Thursday, November 11, 2010

Friday, November 12, 2010

A. Beginners and Intermediate: 7 sets of 3 clean and jerks; rest 2 minute
A. Advanced: In twelve minutes find your one rep max clean and jerk

B. As many rounds as possible in 10 minutes:
6 squat cleans 65 /115 lbs
12 chin ups
9 knee to elbows

Wednesday, November 10, 2010

A1. 1 1/4 squats @ 42X1, 4-5 reps x 5 sets; rest 90 sec
A2. Hanging Leg raises 4-5 reps x 5 sets; rest 60 sec

B. 25 kettlebell swings 35/50 lbs
5-15 ring dips
4 Rounds

Tuesday, November 9, 2010

Wednesday, November 10, 2010

A. Turkish Get Ups
3 sets of 2 reps (each arm)

8 power cleans (touch and go) 95/135 lbs
8 box jumps 16/20"
8 burpees
rest 3 minutes
5 sets

Monday, November 8, 2010

Tuesday, November 9, 2010

Congratulations to Brenda and Ken on their workout today. Brenda got her first static pull-up and Ken did 3 handstand push-ups! Solid work!

A1. HSPU 3-7 reps x 5 sets; rest 60 sec
A2. weighted pull-ups 2-3 reps x 5 sets; rest 90 sec

B. Row for 1 minute @ 95 %
rest for 1 minute
8 sets

Folks who do not yet have a push up will work on their negatives - 3 reps x 5 sets
If you have one or two push-ups, go for 1-3 reps x 5 sets

Sunday, November 7, 2010

Announcements: Remembrance Day and Gymnastics

Gymnastics Tuesday, November 9
A 7:30 pm class this Tuesday will be dedicated to gymnastics. You should treat the gymnastics class as a regular workout as the focus is strength training with our body weight. After this week gymnastics will be held every Thursday evening at 7 pm.

Remembrance Day Hours - 12 noon and 1 pm.

Monday, November 8, 2010

A1. deadlifts @ 22x1 Advanced 2-3 reps, Beginners 4-5 reps @ 32X2 x 4 sets
A2. L-Sit Beginners, 2 reps, 6 sec hold, 20 sec rest x 4 sets
A2. High Tuck V sit - Advanced- 2 reps, 6 sec hold, 20 sec rest x 4 sets

Please see the video below for an example of the high tuck v sit. It takes place about one minute into the video.

B. As many reps as possible (you may clean the bar first)
95/135 lbs front squat 20 sec
rest 0 sec.
double unders 20 sec
rest 2 minutes
6 sets

30 sec bodyline drill on your stomach and 30 sec bodyline drill on your back x 2
wall walk (keeping your bodyline) 2 sets of 2 reps

flux CrossFit Kids #2 - Sunday, November 7, 2010

In November we will continue to work on our foundational movements - air squat, push-up, press, deadlift, and the turkish get up. This week we also introduced our flux Kids to the front squat, push press, and thruster.

Over the next six weeks we will also be working on our gymnastic skills and learning how to really control the movements (skin-the-cat, levers in tuck positions, static pull-ups, etc.).

Today, flux CrossFit Kids will take place outdoors so we can continue to enjoy the weather!

Here are some photos from the last couple of weeks:

Saturday, November 6, 2010

Sunday, November 7, 2010

A1. planche push-ups 1-3 reps
A2. back lever - tuck or flat tuck 10 sec hold
6 sets

Run 800 meters
2 Rounds
5 static pull-ups
9 push press 75/105 lbs
3 Rounds

Friday, November 5, 2010

Saturday, November 6, 2010

6 sets 97-100%
This is an OPT inspired workout.

10 power cleans 115/105 lbs
10 box jumps 20 / 24 #
10 kb swings 35 /50 lbs
10 burpees - with a big jump
4 minutes of active rest
in those 4 minutes do: 30 sec bodyline on stomach and 30 sec on back (use a weight) x 2

Be sure to go hard on these! If you are a beginner do a clean grip deadlift and then do a clean from the mid-thigh. Advanced and Intermediate clean from the floor.

Thursday, November 4, 2010

Friday, November 5, 2010

Jane's 145 lbs rack split jerk for 2 reps!

A1. Pull-ups: Beginners (30 sec negative) 5 sets of 2 reps; rest 20 sec.
A2. Front Lever tuck (beginners) 5 sets of 1 rep, 10 second hold; rest 20 sec.

A1. Static Pull-ups: Intermediate - 5 sets of 2-3 reps @ 30X0; rest 20 sec
A2. Front Lever Tuck or front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

A1. Advanced: (weighted) arms only rope climb, 5 sets of 1-2 reps; rest 20 sec.
A2. Front lever flat tuck, 5 sets of 1 rep, 5 sec hold; rest 20 sec.

B. Tabata frogs or advanced frogs 8 sets of 10 sec on/ 20 sec rest

C1. Good Mornings, Beginners: 3 sets of 15 reps; rest 2 minutes
C2. Beginners: Push Jerk, 3 sets of 5 reps

C1. Good Mornings: Intermediate and Advanced: 5 sets of 5 reps; rest 2 minutes
C2. Rack Split Jerk- Intermediate and Advanced: 5 sets of 2 reps; rest 2 minutes

If there is time we will do some tabata double unders.

For those of you doing split jerks: I recommend doing a few jerk balances first. This is a great way to make sure you are driving with your hips. This is a video from Catalyst Athletics.

stretching class this Saturday at 11 am

There will be a stretching class this Saturday at 11 am. You can sign up for it on the schedule.

Wednesday, November 3, 2010

Thursday, November 4, 2010

A. planche plank (tabatas) 10 sec on/20 sec off 8 rounds

For Time:
Deadlifts x 9 205/ 275 lbs
run 400 meters
ring dips x 11
3 Rounds

Tuesday, November 2, 2010

Reminder: gymnastics tomorrow at 7:30 pm

The advanced class at 7:30 pm is for anyone who would like to work further on their body weight movements. The class is still capped at 8 people. You do not have to be advanced in your skills to take part! This is a good opportunity to work on spotting others and to improve your own skills.

Kettlebell Cleans, back levers and negative muscle-ups

Check out these videos of Ryan's flat tuck back lever, Leona's alternating kb cleans (20 lbs/hand) and Jon's negative on his muscle-up. These are all excellent examples of progressions. Once Ryan can hold his flat tuck back lever for 60 seconds he can then move onto the back lever straddle. Jon has a muscle-up but it is inconsistent. His negative is very controlled. Work the negative and your muscle-up will come. Note that there is no kipping with the muscle-up.

Leona has a great kb clean. She turns her palms out at the bottom and before she fatigues she keeps the kettlebells and elbows close to her side.

Nice work!

Wednesday, Nov 3, 2010

Unbroken double unders x 2 sets
Rest 2 minutes between sets

If you do not have double unders work on them for one minute x 2 sets
Rest 2 minutes between sets

If you have some double unders, but they are not consistent, then do as many as possible in 1 minute. x 2 sets
Rest 2 minutes between sets

As Fast As Possible - 110%
5 x cleans into thrusters 85 lbs/ 125 lbs (Touch and Go)Beginners - do a clean grip deadlift and then do a clean from the mid-thigh.
50 meter run (25 meters there and back)
Rest 3 minutes
7 sets

Make sure you go heavy enough on this!

Why we train lifts with tempo

I came across this study on training with tempo on OPT's website.

The following is OPT's synopsis of the study as well as OPT's further explanation on the importance of tempo.

Nice Andrew Charniga Jr translation of a study on tempo for beginner lifters (0-2 years trained weightlifters) - 2.5 sec tempo I believe referred to the total time it took to do 1 rep; something like 2 sec down, 0.5 sec up is what I'd guess - interesting to note there were differences seen even from 2 sec to 2.5 sec to 3 sec in tempo. As with tempo, there are many reasons to have speed associated with lifts - for 1. control, 2. test/re-test, 3. pick on weaknesses in movement, 4. establish a hormonal response based on the tempo given, 5. elicit more or less potential of muscle fibre activation based on concentric prescription....and more (which are covered completely in OPT CCP Assessment)...as well as sometimes when speed should NOT be associated with lifts.

Monday, November 1, 2010

Tuesday, November 1, 2010

A. Handstands and back lever practice:
Handstands: Beginner - Do 3-4 reps, practice pulling away from wall. Advanced - walk up the wall and focus on bringing your hands as close to the wall as possible, 3-4 reps.

Back levers: Beginner - 3-4 reps of tuck or flat tuck.

*As always, if being upside down is not your thing, we will work on other static holds.

200 meter sandbag run 55/80 lbs
10 toes to bar
200 meter row
rest 3 minutes
5 rounds