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Friday, December 31, 2010

Extra class Sunday

For all you eager beavers out there we added another class for this Sunday, from 2-3 pm.

Thursday, December 30, 2010

Friday, December 31, 1010

CP/Anaerobic Training

7 power cleans 115 lbs/ 155 lbs
5 weighted ring dips
7 Overhead squats 95 lbs/ 135 lbs
2 rounds
rest 4 minutes
5 Rounds

You will be responsible for changing the weight on the bar. Set up your bar appropriately.

Wednesday, December 29, 2010

Thursday, December 30th, 2010

A. 10 min of planche prep.

B. Split Jerk 3 x 3; rest 3 minutes

C. aerobic capacity
30 sec Air squats
30 sec pull-ups
30 sec kettlebell swings 35/ 40 lbs Russian style
rest 90 sec
7 sets

Ido Portal is coming back to flux CrossFit Jan. 7-9, 2011

Ido Portal is coming back to flux CrossFit January 7-9, 2011

Friday, January 7th
Basic Equilibrium Workshop (7pm-9pm)

Saturday, January 8th (2 different workshops)
Basic Equilibrium Workshop (10am-12pm)
Advanced Body Weight Strength Workshop (2-4pm)

Sunday, January 9th
Advanced Body Weight Strength Workshop (2-4pm)

Robb Wolf first recommended Ido Portal’s workshops to me and I am so pleased to have been introduced to this incredible athlete and coach. Ido has coached Cirque de Soleil artists, internationally renowned acrobats, gymnasts and martial artists.
This is Ido Portal’s second visit to flux CrossFit.

In the basic equilibrium class we will focus on joint mobility, ‘core’ strength and learn the progressions for handstands. In the advanced class we will work on ring strength, joint mobility and do some floor work. Learn the progressions to reach your goals of doing a planche, back lever, front lever and many other more complex movements. Ido is a great coach with a tremendous ability to break down complex movements for all levels of students.

Who should attend the Basic Equilibrium Workshop?
Anyone who wants to develop joint mobility, improve their balance, and develop tremendous midline stabilization (core strength).

Who should attend the Advanced Strength Workshop?
Anyone who wants to improve their body weight resistance training. Gymnasts are unparalleled when it comes to upper body strength. If you want to gain the strength of a gymnast you need to train like a gymnast! Even if you do not have a pull-up or a ring dip, Ido will take you through the proper and safe progressions to reach your goals. If you have already accomplished the basic body weight movements, then take your training to a new level with the planche and planche push-ups, Roeslers, Galimores, static muscle-up, L-sit to press, back and front levers and much, much more. Ido recommends you do both strength workshops. One session will focus on the pulling movements and the other will focus on the pressing movements.

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.
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, CrossFitters, movers of all kinds and other people interested in improving fitness through challenging natural and safe mediums.
A demo of certain movements: (performer: Ido Portal)
Prerequisite:There is no need for prior knowledge/ability for this workshop.

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

Workshop Fees (Ages 13 and up):
flux CrossFit Members ... Not a flux CrossFit athlete ...

1 workshop = $65 1 workshop = $80
2 workshops = $125.00 2 workshops = $150.00
3 workshops = $185.00 3 workshops = $225.00

To register please email fluxregina@gmail.com or call 541-5808. Fees must be paid in advance to secure place in workshops. Fees can be paid by cash or cheque at flux CrossFit. Due to the limited number of spaces, no refunds will be given for cancellations.Each workshop will be capped in order to facilitate an optimal learning experience. All workshops will take place at flux CrossFit.

flux CrossFit is a strength and conditioning program that utilizes the principles and methods of Optimal Performance Training and CrossFit. The workouts involve constantly varied, functional movements, performed at high intensity. flux CrossFit teaches a multitude of movements and skills, some of which include: Olympic lifting, barbell training, kettlebells, gymnastics, running and rowing.

Wednesday, December 29th, 2010

A. Back Squats, 3 sets of 3 reps, rest 3 minutes
Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes

B. 12 front squats 95/135 lbs
9 knee to elbows
4 rounds
rest 3 minutes between rounds

Monday, December 27, 2010

Tuesday, December 28th, 2010

A1. Back levers: 5 sec hold, 30 sec rest, 5 sets
A2. 15 horizontal burpees as fast as possible; rest 60 sec; 5 sets

B. 30 sec row @ 90%
30 sec row @ 50%
10 Rounds

Monday, December 27, 2010

50 box jumps 20/24
50 push-ups
50 air squats
50 kb swings 35 / 50 lbs
50 Push Presses 65 /95 lbs
50 pull-ups
50 sec L-sit (accumulate)

Saturday, December 25, 2010

Holiday Hours

Happy Holidays!

Our flux CrossFit holiday hours are as follows:

Dec. 25th and Dec. 26th

Monday, Dec. 27th
noon, 3:30, 4:30 WOD

Tuesday, Dec. 28th
noon, 4:30, 5:30, 6:30 WOD
7:30 Gymnastics

Wednesday, Dec. 29th
7am, noon, 4:30, 5:30, 6:30 WOD

Thursday, Dec. 30th
noon WOD
4:15-5 flux Kids
5-6pm WOD
6-7pm WOD

Friday, Dec. 31st
7am, noon, 3:30pm WOD

Saturday, Jan. 1
11-12 (start your new year off with a flux CrossFit workout!)

Sunday, Jan.2
12:15 flux Kids
1-2pm WOD

Regular Hours resume on Monday, January 3rd 2011

Have a safe and happy holiday from all of us here at flux CrossFit!

Thursday, December 23, 2010


A. Back Levers: tuck or front tuck, 5 sec hold, 30 sec rest, 7 sets

Beginners: power cleans
Advanced: squat cleans.

21-15- 9
power cleans 95/135 lbs
ring dips

Wednesday, December 22, 2010

Thursday, December 23rd, 2010

A1. Pull-ups
weighted: @21x1, 3-4 reps; 3 sets, rest 60 sec
Beginner: 32x5, 3-4 reps; 3 sets, rest 60 sec
A2. Hspu
Beginner and Intermediate: 5 second negative; 3 sets, rest 60 sec
Advanced: 3-4 reps; 3 sets, rest 60 sec
Or, if you do not want to get upside down:
Presses: 3-4 reps; 5 sets, rest 60 sec

1 minute wallballs 14/ 16 lbs
1 minute sdhp 65/95 lbs
1 minute double unders
2 minutes rest
5 sets

Tuesday, December 21, 2010

Wednesday, December 22th, 2010

A. Back Squats
Beginners: @ 22x2, 5-7 reps; 3 sets, rest 2 minutes
Advanced: @ 21x1, 2-3 reps, 3 sets, rest 3 minutes


30 kb swings American Style 45/65 lbs
15 knee to elbows
10 burpees
4 Rounds
For Time

Monday, December 20, 2010

December 21, 2010

A. 2 km row time trial

B1. Beginners: Bulgarian Ring Push-ups, 2-5 reps, rest 30 sec x 2; 5 sets
Advanced: 1-3 muscle-ups (static), 5 sets
B2. TGU 2 reps per arm x 5 sets
B3. Beginners: Parallette Bar L-sits x 10 sec, rest 30 sec x 2; 5 sets
Advanced: L-Sit on Rings x 5 sec, rest 30 sec x 2; 5 sets

Sunday, December 19, 2010

Monday, December 20, 2010

A. In 15 minutes, build to a 2 rep max clean and jerk.
Beginners: 5, 3, 3, 3

B. 4 rounds for time:
10 pull-ups
10 thrusters 65/95
20 double unders

Sunday, December 19, 2010

A1. Back Squats
Beginners@ 32x2 10, 8, 6, 10, 8, 6; rest 60 sec
Intermediate and Advanced @ 20x0, 3-4 reps, 6 sets; rest 60 sec

A2. Back levers: tuck or flat tuck, 5 sec hold; 6 sets

25 KB Swings 45/ 60 lbs
30 sec planche hold
15 barbell jumping squats 65 / 45 lbs
30 sec planche hold
5 Rounds

Saturday, December 18, 2010

Gift Certificates, T-Shirts, long sleeves, hoodies, and more...

Give the Gift of Health this holiday season!

flux CrossFit gift certificates can be purchased for fundamentals sessions, monthly fees, private coaching, and flux CrossFit Kids!

New Merchandise!

Our new merchandise will arrive on December 20th! Just in time for Christmas shopping!

The following items are available:

T-shirts -
previous shirts American Apparel
new logo on new colour American Apparel track T style

Long sleeve American Apparel thermal shirt (new logo, new colour)

previous logo (red)
new logo (black)

Reminder - flux CrossFit Holiday Party

The flux CrossFit holiday party is tomorrow (Sunday, December 19th) at 7pm at LaBodega Restaurant (upstairs)!

There will be prizes, toasts, and a lot of flux fun!

We will also be unveiling our new flux fashions just in time for the holidays!

See you tomorrow (at the WOD and/or) at the party!

Darci and Charity

Thursday, December 16, 2010

Friday, December 17, 2010

A. Deadlifts
Beginners: @ 22X2, 7 reps x 3 sets
Intermediate and Advanced: @ 12X1, 3 reps x 5 sets
rest 4 minutes between sets

B. 1 power clean + 1 push press + 1 Push jerk at 90-95% of your push press 1RM
10 burpees AFAP
rest 60 sec
7 sets

Schedule changes for Friday, December 17th

Friday, December 17th class schedule is as follows:

7am - with Coach Darci
noon - with Coach Jane
3:30 - cancelled
4:30 - cancelled
5:30 - with Coach Jane
6:30 - with Coach Jane

We apologize for having to cancel the 3:30 and 4:30 classes. We will be heading to Archerwill for the day to attend Darci's grandmother's funeral.


Wednesday, December 15, 2010

Thursday, December 16th, 2010

A. 1 1/4 squats @ 42X2, 4-5 reps x 5 sets

Click on the title of this post to view a video of a 1 1/4 squat. Note that we will be adding a rhythm to the movement.

B1. HSPU 2-5 reps
Beginners: 2-5 reps push-ups with a 5 sec negative
Intermediate: 5 sec negative HSPU
Advanced: either 2-5 reps HSPU or 2-5 HSPU on a set of 45 lb plates, or 35 or 25 lbs or 15 lbs
25 air squats (holding a plate) 25/45lbs
5 rounds
rest 3 minutes between rounds

Tuesday, December 14, 2010

Wednesday, December 15th, 2010

A1. Pull-ups
Beginners: 2-3 reps @ 52X5 > 5 sets
Advanced: weighted 2-3 reps @ 12X1 > 5 sets

A2. Back Levers, tuck or flat tuck, 6 sec hold, 5 sets

B. 7 sets of:
45 sec burpees
45 sec KB swings (Russian style)
rest 2 minutes

Monday, December 13, 2010

Tuesday, December 14th, 2010

A. Cleans (power)
3, 3, 1, 1, 1,
rest 2 minutes between sets

B. Tabata (20 sec on, 20 sec off)
8 rounds of:
Ring Dips

C. 500m row (time trial)

Sunday, December 12, 2010

Monday, December 13, 2010

A. Push Jerk /or Split Jerk (from the rack)
3, 3, 1, 1, 1
rest 3 minutes between rounds

B. 5 rounds of:
1 min wall balls
1 min double unders
1 min rowing
rest 1 min

Saturday, December 11, 2010

Sunday, December 12th, 2010

flux CrossFit is closed for the day.

See you Monday!

Friday, December 10, 2010

Saturday, December 11, 2010


3 Rounds of:

25 KB Swings (American style) 35/50 lbs
25 burpees

flux CrossFit will be closed tomorrow.
Back to the regular schedule on Monday.

Thursday, December 9, 2010

Friday, December 10, 2010

A. 1 1/4 squats @ 42X2, 4-5 reps, 5 sets

Click on the title of this post to view a video of a 1 1/4 squat. Note that we will be adding a rhythm to the movement.

B. Rowing sprints 45 sec @ 95 %
rest 45 sec.
10 Times

Thursday, December 9th WOD

A. Back levers, 6 sets, 6 sec hold, 20 sec rest. Either tuck or flat tuck

B. Testing
10 Rounds
10 push-ups - strict - chest must touch floor
10 pull-ups kipping - chin must break vertical plane of bar

Tuesday, December 7, 2010

Wednesday, December 8, 2010

This is a testing workout I did for OPT.

21 - 15 - 9
power cleans 95/135
box jumps 20/24 "

Monday, December 6, 2010

Tuesday, December 7, 2010

A1. Press
Beginners: @ 22x2, 5 reps, 3 sets
Intermediate and Advanced: @ 12x2, 2-3 reps, 5 sets
See Tuesday, November 30th.

A2. Back Levers
Tuck or Flat Tuck: 4 sec hold, 5 sets

B. hspu x 5 reps
30 double unders
3 minute rest
4 rounds

For the HSPU - if you do not yet have a push-up, please do push-ups x 5 (as perfect as possible) with a 5 sec negative. If you have perfect push-ups do a 5 sec negative on your HSPU for 5 reps. If you have over 5 consecutive and strict HSPU then do your HSPU on either the parallette bars or on plates.

Monday, December 6, 2010

A1. Front Squats
Beginners: @ 22x2, 4-5 reps, 3 sets, rest 60 sec
Intermediate and Advanced: @ 11x2; 2-3 reps, 5 sets; rest 60 sec
A2. Pull-Ups
Beginners: 2-3 reps @ 52x5, 5 sets; rest 60 sec
Intermediate and Advanced: AMRAP static; @ 20X0, 5 sets; rest 2 minutes

4 Rounds:
10 Front squats @ 65% 1RM
200 meter row AFAP
rest 3 minutes

See November 25th.

Sunday, December 5, 2010

The Bear, in honour of Michael Schmidt

The Bear Complex is as follows:

7 sets of the Sequence
power clean
front squat
push press
back squat
push press

5 Rounds
We will rest 5 minutes after each round. Go up in weight each round

Friday, December 3, 2010

Saturday, December 4,2010

Advanced: embedded sets of:
1 x 5 sec L-sit on parallette bars into handstand press. Rest 2 minutes; 5 sets

5 hanging leg raises - 5 sets
2 reps of push-ups (as perfect as possible, and on toes); 5 sets

1 x 6 sec L-Sit on Parrallette Bar; 5 sets
2 planche push-ups; 5 sets

As Many Rounds as Possible in 20 Minutes
5 pull- ups
10 push-ups
15 squats


5 hspu
10 pistols
15 pull-ups

Thursday, December 2, 2010

Friday, December 3, 1010

A. Deadlifts
Beginners: @ 22x1 4-5 reps, 3 sets; rest 3 minutes
Intermediate and Advanced, 1, 1, 1, 1, 1; rest 5 minutes

B. For Time

push jerk 85/125 lbs x 12
double unders x 30
5 Rounds

This workout should be glycolytic/anaerobic. This means you should choose a weight that enables you to knock out all the push jerks in a row in at least the first 3 rounds. For some of you that need more strength work, I will adjust the weights and reps accordingly.

flux CrossFit Kids Holiday Party

On Sunday we will be having our flux CrossFit Kids Holiday Party!

We will begin at 11am with a snowshoe run around the park and then come on back to the gym for some holiday - paleo - treats, games, and fun!

We will end the party at 1pm.

See you on Sunday!

Wednesday, December 1, 2010

Thursday, December 2

A1. Back Levers 6 sec hold, 3o sec rest, 5 sets

box jumps x 10
burpees x 10
kb snatches x 16 50/70 lbs
rest 90 sec
5 sets

rest 10 minutes
In those 10 minutes practice the jerk balance

Repeat Part B.


At Gymnastics this week we worked on static muscle up transitions, and parallette bar press to handstands.