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Friday, December 30, 2011

Saturday, December 31, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, - 15 to 25 lbs x 2 reps x 3 sets; rest 2 min.

B. Finish your pull-ups before you begin your push-ups
Tabata kipping chest to bar pull-ups x 8 reps
20 sec of work and 10 sec of rest

Rest 2 min.

C. Tabata push-ups x 8 reps
20 sec of work and 10 sec of rest

This will be a short workout. Take the extra time to work on bridges.

Flux CrossFit Late Cancellation & No-Show Policy and Fees

Flux CrossFit Late Cancellation & No-Show Policy and Fees

All Flux members are required to give appropriate notice when canceling out of a group class or private session.

Regular Program:
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty

Semi/Private Sessions:
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session

Teen Program:
8-hour notice - no fee
less than 8-hours notice - $15 penalty

Our rationale for the policy:

Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.

For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.

For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.

Thank you for your understanding and ongoing support!

Thursday, December 29, 2011

Reminder January Schedule Changes

In response to our athletes' comments we have changed things up with our classes starting next week!

1.) A new Gymnastic classes has been added at noon on Tuesday. We now offer Gymnastics classes four times a week (Sunday 1:30pm, Tuesday 12pm and 7:30pm, Thursday 7:30pm) and for those who like tumbling and movement complexity we have a Movement class on Sundays (12:30pm).

2.) Olympic Weightlifting sessions are four times a week (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 5-7pm, Friday 7-9pm). Note the new time for Wednesday!

3.) We have changed the WOD times on Wednesday to help those folks who work later (Wednesday WODs at 7pm and 8pm).

As always we look forward to working with you to meet all of your goals!

Friday, December 30, 2011

A. Press
Beginners: 5, 5, 5 @ 12x1; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs
KB Swing x 10 reps 50/70 lbs
Burpees x 10 reps
5 sets
Rest 5 min.

Wednesday, December 28, 2011

Thursday, December 29, 2011

A1. Front Squats
Beginners: 5, 5, 5; @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

A2. Pull-Ups
Beginners: 1 negative x 3 sets; rest 1 min.
Intermediate: 1-5 chin-ups x 4 sets; rest 1 min.
Advanced: 1-5 weighted pull-ups Don't Cheat, ie. Kip! x 4 sets; rest 1 min.

B. For Pull-Up Beginners Only:
1 concentric with assistance x 3 sets; rest 1 min.

B. AMRAP in 6 Min
Toes to Bar x 10
Row 200 meters

Rest 6 min.

In your rest period practice handbalancing.

Repeat Part B.

Tuesday, December 27, 2011

Wednesday, December 28, 2011

A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5, 4, 3, 2, 1
HSPU
Barbell Jumping Squats 95/135 lbs
Rest 5 min.
Repeat

You may kip the HSPU but if you have 3 static unbroken I would prefer you did them static.

Beginners: air squats, but double the reps and push-ups 5 down to 1.

If you are adding height to do your HSPU, make it a height at which you can do no more than 3 in a row.

Friday, December 23, 2011

Tuesday, December 27, 2011

A. Front Squat
Beginners: @22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Row 1 min @ 90 %
Rest 4 min
5 sets
In your rest period do one set of cuban rotations @ 3111 8, 6, 4 and go up in weight each set. Then also do 3 reps of elegant gymnastics pose per each rest period. So each rest period has one set of cuban rotations and one set of elegant gymnastics pose.

Saturday, December 24, 2011

End of Skill Week!
I have seen big improvements in people's static pull-ups and push-ups.

A. 3 Squat Clean and Jerks @ 120/180 lbs
zero seconds rest
10 burpees AFAP
2 arms only rope climbs
rest 5 minutes
4 sets

If you cannot climb the rope arms only use your legs.
If you cannot climb the rope do either 3-5 pull-ups or 5 perfect ring rows.
If you are very new to the clean and jerk do 7 reps at a much lighter weight.

B. Pushing
Beginners: Find your Max push-up for depth, add some height and do 2-3 reps for 4 sets; rest 1 min.
Intermediate: 1-5 reps on the minute for 7 min.
Advanced: 1-3 PPP on the minute for 7 min.
More Advanced: 1-3 PPP on the rings x 5 sets; rest 2 min.


Friday, December 23, 2011

A. TGU 2 reps x 4 sets; rest 2 min.

B. Do 1 deadlift every 30 sec for 5 min. 225/335 lbs


C. crab walks x 2(walk back to the start of the line)
frog jumps x 2 (walk back to the start of the line)
lizard walks x 2 (walk back to the start of the line)
pike into handstand x 2 (walk back to the start of the line)
3 sets

Thursday, December 22, 2011

Holiday Hours and Holiday Wishes from Flux!

Holiday Wishes from Flux!

The entire Flux CrossFit coaching team wishes you and yours a very happy, healthy, and safe holiday! We look forward to continuing to work with all of you to help you achieve your 2012 goals!

We also want to say a very big thank you to all of you for your thoughtful sentiments, gifts, and warm wishes! We even had a visit from Santy - and s/he should know the clocks are in sync and up both in the gym and in the communications centre!

All the best for a very merry season!
Darci and Charity

Oh and by the way ... Santa has decided that paleo treats move folks up the "nice" list!


Flux Holiday Hours

Saturday, Dec. 24th
Come get in a holiday workout before the festivities begin ...
9am WOD with Coach Ariane
10am WOD with Coach Ariane

Sunday, Dec. 25th and Monday, Dec. 26th - Closed

Tuesday, Dec. 27th thru Saturday, Dec. 31st- Regular Hours
We encourage all of our Flux athletes to come get in a FUN workout on New Year's eve!

Sunday, Jan. 1st and Monday, Jan. 2nd - Closed





Wednesday, December 21, 2011

Thursday, December 22, 2011






A. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min
1 kick-up with assistance plus 15 sec hold x 3 sets; rest 1 min.
10 kick-up attempts unassisted.
Intermediate: 10 heel taps and hold x 2
10 toe taps and hold x 2
10 breaking body line x 2
Advanced: same as intermediate except only 1 set of each plus 15 handbalancing attempts

B. AMRAP in 15 min:
5 strict press at a tough weight
5 Bulgarian Ring Pull-Ups
5 Max Effort 2 Foot Jumps

Monday, December 19, 2011

Wednesday, December 21, 2011

A. In one minute do:
5 squat cleans @ 120/170 lbs
In the remaining time, do AMRAP Toes to Bar
rest 3 min.
4 sets
Score is based on total number of toes to bar you do in the 4 sets.


B. At the top of the minute for 7 min:
4-7 Pseudo planche push-ups
ARMAP (weighted) pistols (alternating legs)

Intermediate: At the top of the minute for 7 min:
3-7 regular push-ups
AMRAP pistols to a box (alternating legs)

Beginners: At the top of the minute for 7 min:
5 push-ups to a chosen height
AMRAP air squats
Score is based on number of pistols and squats you do

Tuesday, December 20th, 2011










A. HSPU
Beginners: if you do not have a push-up, find your max, add some height and do 3 reps x 5 sets; rest 1 min.
Intermediate: HSPU, find max depth, add height, and do 2-3 reps x 4 sets; rest 2 min.
Advanced: If you can do more than 2 reps of hspu on parallettes, do ring HSPU AMRAP unbroken x 4 sets; rest 2 min.

B. Hanging Leg Raises: @ 2122 x 7 reps x 4 sets; rest 2 min.
Beginners: Bend knees, 7 reps. If you come off the bar make sure you get back up and finish your set.
Intermediate/Advanced: Same thing. Reps do not have to be unbroken

C. On a 1o min clock find your 3 rep max thruster. You MAY NOT squat clean your first rep.

D. 500 meter row AFAP



Sunday, December 18, 2011

Monday, December 19, 2011

A note on determination. If you practice determination in your training, your coach will be more than happy to support you to reach your goals. Yes, it is the coach's job to push you but make sure you are in control of the reins! For instance, Joan is determined to get her kick-up into a handstand and she has taken that on as her goal by Christmas. Knowing this is her goal, the Flux coaches are working to help her make that unassisted kick-up a reality.

I encourage all of you to let your coaches know what you are working towards.

A. TGU
4 reps x 2 sets; rest 1 min.
If your arm bends go down in weight.

B. Arms only rope climbs x 2 reps x 4 sets; rest 3 min.
Intermediate: AMRAP wide grip pull-ups (really wide) or AMRAP regular PLU or Chin-ups x 4 sets; rest 2 min.
Beginner: 1 concentric rep x 5 sets; rest 1 min.

If you are doing the wide grip pull-ups make them challenging!

C. On a 5 min clock:
Row 1000 meters
Do as many burpees as possible in the remaining time.



The Bear Complex

7 Rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Not for Time
Must be touch and go
May not put the bar down in the middle of a round.
Rest 5 min between sets.





http://youtu.be/09PCjad0nNA

Thursday, December 15, 2011

The 2012 CrossFit Games - The Open at Flux

The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during "Free Gym" sessions on Tuesday (8:30pm-9:30pm) and Saturday (11am-12pm).

Last year we had 20 Flux athletes register and participate during "The Open" for the Flux team! If you are planning to participate in the Open (officially or unofficially), please let Coach Darci or Coach Charity know asap.

Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):

Stage One: The Open

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

Friday, December 16, 2011

A. TGU


B. 3 Rounds
Row x 350 meters
pseudo planche push-ups x 4-10 reps
bulgarian ring pull-ups x 4-10 reps
rest 10 min.

2 sets

Beginners: pick a height at which you can do 3 reps unbroken on push-ups.
Intermediate: If you have 1 push-up, do 3 reps per set. 2 push-ups, do 6 reps. 3 push-ups, do 7 reps.
Advanced: if you can't do PPP, do 10 regular push-ups.

Beginners: 5 pull-ups with a band.
Intermediate: Same as Push-up rep scheme.
Advanced: if you can't do Bulgarian ring pull-ups, do regular pull-ups.
Intermediate

Wednesday, December 14, 2011

Thursday, December 15th, 2011

A. Handbalancing
Beginners: 30 sec chest to wall x 2 sets; rest 1 min.
kick-up into handstand x 1 rep plus 15 sec hold x 5 sets; rest 1 min.

Intermediate: 10 toe taps and hold on last rep x 2 sets; rest 1 min.
10 heel taps and hold on last rep x 2 sets; rest 1 min.
10 kick-up attempts

Advanced: 10 heel taps and hold
10 toe taps and hold
Accumulate 30 sec of balance

see March 14, 2011
B. 50 double unders
30 squat cleans 95/135 lbs
50 double unders

Beginner
either triple the skipping to su or pick a number for double unders
do a hang power clean and then a front squat x 10
finish with the skipping
rest 3 min
x 4 sets

Intermediate
either triple the su or pick a number for double unders
30 squat cleans at a lower weight.
finish with the skipping

Tuesday, December 13, 2011

Wednesday, December 14th, 2011

A. Rack Jerks
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max - 30 lbs, 3 reps x 2 sets

B. 12 Jerks 95/135 lbs
15 KB Swings 35/50 lbs
15 Calorie Row
5 sets
Rest walk 4 minutes between sets. All at 100 %

Reminder - Flux Holiday Party!

Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party onFriday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity and Darci

P.S. This is the adult party. Our Flux Kids party is on Sunday morning!

Monday, December 12, 2011

Tuesday, Dec 13, 2011

A. Beginners: 10 min kipping tutorial
Advanced: 1-5 PPP x 4 sets; rest 2 min.

B. Beginners: 10 min Pistol practice
Advanced: 10 min QDR

B. AMRAP in 15 MIN
Pull-ups x 15
wall walks x 5
pistols x 10 (5 per leg) or air squats x 20
toes to bar x 15

Sunday, December 11, 2011

Monday, December 12, 2011

See September 23, 2011

10 thrusters 80/120 lbs
10 KB Swings 35/50 lbs
10 Box Jumps 24"
10 Ring Dips
4 min walk rest
All sets at 100 %
7 sets


Friday, December 9, 2011

Saturday, December 10, 2011

Last day of strength training. Starting tomorrow, the focus is metabolic conditioning.
A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min,
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Work up to your Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min

B. TGU: 3 reps x 4 sets; rest 2 min. 3 reps per arm. Do you find that your elbow bends when you do TGU? Anchor your scapula!

C. 10 burpees
30 double unders
15 calorie row
rest 2 min.
4 sets

Thursday, December 8, 2011

Friday, December 9, 2011

A. Back Squat
Beginners:5, 5, 5 @ 22x2; rest 2 min
intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Rack Jerk/Push Press
Beginners do push press 5, 5, 5; rest 2 min
Intermediate/advanced: Max - 15 to 20 lbs, 2 reps x 3 sets; rest 2 min

C. Row 500 meters AFAP
rest 20 sec exactly
AMRAP unbroken push-ups
Rest 4 min
2 sets

If you are more advanced on push-ups, do AMRAP Bulgarian ring push-ups.
If you only have 1 or 2 perfect push-ups, then do AMRAP in 1 min.
If you do not have a push-up, then add some height and do AMRAP in 1 min.

Wednesday, December 7, 2011

Thursday, December 8th, 2011

A. Handbalancing
Beginners: 2 sets of chest to wall handstand holds x 30 sec; rest 1 min.
1 kick-up plus 15 sec hold with a spotter x 5 sets; rest 1 min.

Intermediate: 10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.

Advanced: 1o heel taps and hold; rest 1 min.
10 toe taps and hold; rest 1 min.
15 handbalancing attempts

B. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.


B. Pull-Ups x 12
Double unders x 30
2 rounds
rest 3 min
3 sets

Vitamin A and protein

Here is a great article on the importance of Vitamin A in the production of testosterone. We tend to focus on protein as the key to gaining strength and muscle but the vitamin A found in nutrient dense food such as butter, liver and cod liver oil is really the foundation of strength.

http://www.westonaprice.org/mens-health/vitamin-a-forgotten-bodybuilding-nutrient

Tuesday, December 6, 2011

Wednesday, December 7th, 2011








A. Power Cleans
Beginners: from the blocks - Max -10 to 20 lbs, 2 reps x 3 sets;rest 2 min
Intermediate and Advanced: from the floor

B. Back Squats or C.
Do back squats if you have not squatted yet this week.

C. Row 300 meters AFAP
rest 2 min
5 sets

D. Ring Dips
beginner: 5 second hold, neutral grip x 3 sets; rest 1 min.
intermediate: 1-5 reps of bar dips x 3 sets; rest 1 min.
Advanced: AMRAP unbroken or AMRAP unbroken and weightedx 3 sets; 10-30 lbs; rest 1 min






Reminder - Flux Holiday Special

Looking for a healthy holiday gift ...

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions

Special Price $195 + gst
(Regular Price $250 + gst)


*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Monday, December 5, 2011

Tuesday, Dec 6, 2011

A. Handbalancing, Press or HSPU

Handbalancing
Beginners: 30 sec chest to wall holds x 2 sets; rest 1 min.
1 kick-up with a spotter plus 10 sec hold x 4 sets; rest 1 min.
10 kick-up attempts without a spotter.

Intermediate:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
Against the wall, attempt 10 kick-ups. Your goal is to find the 'sweet spot." If your heels fall into the wall, try and pull off the wall into a handstand and hold.

Advanced:
10 heel taps and hold x 2 sets; rest 1 min.
10 toe taps and hold x 2 sets; rest 1 min.
15 kick-ups in middle of floor. Be sure to keep track of your numbers.

Press
Beginners: 5, 5, 5; rest 2 min.
INtermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15 lbs, 2 reps x 3 sets; rest 1 min,

HSPU
Beginners: (You are a beginner if you do not have a push-up). Bulgarian method.
Intermediate/Advanced: Find max, add height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 15-20 lbs, 2 reps x 3 sets; rest 2 min.

C. 3 Rounds for Time:
20 KB cleans (10 per arm, alternating) 35/50 lbs
20 KB Swings 35/50 lbs
10 burpees


Wild Seafood from Vancouver Island to You

Wild Seafood from Vancouver Island to You

Sockeye Salmon Fillets

No additives, preservatives, just wild salmon.

Frozen quarter pieces at a cost of $10.00/quarter

If 100 pieces or more are ordered, the price reduces to $9.50/quarter

Order deadline is December 15, 2011.

Email shara@sasktel.net and tell me the number of quarter pieces you’d like.

Payment due at time of pickup.

Pickup dates will be December 22, 23, 24.

These are friends of my fathers who are providing the salmon. They live in BC and travel to Regina to see family during the holidays.

It’s extremely tasty and cooks up real nice. Skin is attached and there are some bones to be removed. I’m really happy with the quality.

Shara

Sunday, December 4, 2011

Monday, Dec 5, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max then down 15-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 8 min:
5 thrusters @ 85/125 lbs
5 static pull-ups

Beginners: 5 Ring Rows
Intermediate: 2-4 pull-ups (if you have 1 pull-up/chin-up, do 2 reps. If you have 2 static pull-ups, do 3 reps. If you have 3 static pull-ups, do 5 reps.
Advanced: 5 Bulgarian Ring Pull-Ups (Be strict. Work hard to pull all the way up until your elbows are at 90 degrees. Go as wide as possible. Keep palms facing in.

Part B of this workout is what I imagine it would feel like to be a lumberjack. The workload is tough but you keep a steady pace.





Photos from our Flux weekend of competition!

Congratulations to all of our Flux athletes who competed this weekend!











Sunday, December 4, 2011

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. 4 Rounds
Row 350 meters
HSPU x 7
Rest 3 min.

Scaling: You may kip your handstand push-ups. I will teach you how.

Friday, December 2, 2011

Saturday, December 3, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advance: Max, down 10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. For Time:
21 Thrusters @ 55/85 lbs lbs
21 double unders
12 burpees
2 Rounds

Rest 10 minutes

Repeat


Flux CrossFit home to Saskatchewan School of Champions Weightlifting Club

We are proud to announce that Flux CrossFit is home to the
Saskatchewan School of Champions Weightlifting Club!

As an official School of Champions Weightlifting Club our mandate is to deliver a competitive Weightlifting program with the primary objectives of developing and supporting elite athletes of all ages in Saskatchewan.

What does this mean for our Flux CrossFit athletes?
As a member of the School of Champions coaching staff, Coach Darci Anderson will continue to be mentored by the School's founders’ Head Coach Pierre Augé and ten time world record holder and olympic medalist Coach Alexander Varbanov. Here are just a few of Coach Varbanov's credentials: Honoured Master of Sport in Bulgaria, Specialist of Physical and Sports Education (Masters Degree, Diploma), Bulgarian Weightlifting National Team, Assistant Coach, Executive Weightlifting Coach at National Sports School, Bulgaria.

All Flux athletes will have the opportunity to become a member of the Saskatchewan School of Champions Weightlifting Club, training directly under Coach Darci Anderson, using the Bulgarian method of training.

How do you become a member of the Saskatchewan School of Champions Weightlifting Club?
To become a member of the Saskatchewan School of Champions Weightlifting Club one must hold a Flux CrossFit membership, and pay the School of Champions annual membership fee of $60.

When does the Saskatchewan School of Champions Weightlifting Club meet?

The School of Champions currently runs four sessions per week at Flux (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 6-8pm, and Friday 7-9pm). These sessions are two hours long and thus, as of January 1, 2012 will count as 2 classes for Flux members. Additionally, squats (Bulgarian method) are integrated in many of the regular Flux WODs. Additional weightlifting sessions will be added as needed.

Who should become a member of the Saskatchewan School of Champions Weightlifting Club?
We encourage all Flux members who are interested in Weightlifting to come out to a session to assess whether or not weightlifting is for you. If you want to continue coming to Weightlifting classes once you've completed that session, you will need to pay the membership fee to join the Saskatchewan School of Champions Weightlifting Club.

Why do Weightlifting?
Simple - weightlifting will make you more powerful, stronger, faster and more agile. Weightlifting, if coached properly and responsibly, is appropriate for all ages and all abilities.

























More Que
stions:
If you have any questions about Flux CrossFit or the Saskatchewan School of Champions Weightlifting Club, please contact Head Coach Darci Anderson and/or Coach Charity Marsh.


Saskatchewan School of Champions Weightlifting Club

Thursday, December 1, 2011

Friday, December 2, 2011

A. Front Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max -20 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B.
Beginners: 5 ring rows
Intermediate: 1-5 chin-ups or pull-ups
Advanced: Bulgarian Ring Pull-Ups, 1-5 reps *see note below
rest 20 sec
15 KB Swings AFAP and UNBROKEN, 10 lbs heavier than what you normally swing
rest 60 sec
25 Wall Balls AFAP, 14/20 lbs 10"
rest 60 sec
5 sets

For the Bulgarian Ring Pull-ups
You start narrow and then go very wide at the top. Pause at the top and then, as you lower back down, bring the rings back to the starting position. Keep the palms of the hand facing each other during the pull-up.



Flux Coaches in Training - Mike Stuber and Alisha Beler

Mike Stuber and Alisha Beler are joining our Flux coaching team!

As you know, at Flux we are committed to a high level of quality expert coaching. This is why, in addition to completing CrossFit Level 1 (and other certifications like the Agatsu Weightlifting certification, or movement seminars), we have also implemented a Flux Coaching Mentorship Program. As part of this program all Flux coaches in training work closely with Coach Darci and Coach Mieka for a couple of months prior to becoming a full fledged Flux Coach.

Over the next couple of months you will see both Mike and Alisha at work completing the Flux Coaching Mentorship Program with Coach Darci and Coach Mieka! And at the end of January 2012, Mike and Alisha are off to Calgary to complete their CrossFit Level 1 certification.

To read more about our Flux coaches in training, see our coaches page on the Flux website!

Welcome Mike and Alisha!

A weekend of competition for many of our Flux athletes

December 3rd is fast approaching and it is a big day for many of our Flux athletes - competitors and supporters alike!

Track Competition:
First up we have our speedy Coach Mieka and our super-man fast Leonard competing in the track meet here in Regina. Mieka will be competing in the 800 meter and shot-put and Leonard will take on the 200 meter race, 60 meter race, and the shot-put! Terri and Rudi's son (Xander) is also competing in this meet!

Where: Regina Field House - 1717 Elphinstone Street
When: Saturday, December 3rd
Time: First event is at 2pm


Weightlifting Competition:
Second, we also have 8 of our Flux - Saskatchewan School of Champions Weightlifting Club athletes competing in the provincial competition this weekend. This will be the very first competition for six of these athletes! The following athletes are competing: Braiden, Sandi, Kat, Derek, Ariane, Shara, Jen, Charity

Where: Prince Arthur School, 640 Stadacona St. East, Moose Jaw
When: Saturday, December 3rd
Times for our lifters:
Men 56-77 kg - begins 10am
Women 53-63 kg - begins 11:30am
Women 69-75+kg - begins 2:30pm

We are proud of all our Flux athletes! Stay focused, be brave, and compete well!

Coach Darci and Coach Charity

Wednesday, November 30, 2011

Thursday, November 31, 2011

A. Power Cleans
Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.
Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min
7 Barbell Jumping Squats @ 40 % of max back squat
7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).
5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups
Intermediate: bar dips
In between advanced and intermediate: ring dips




Tuesday, November 29, 2011

Wednesday, November 30, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)
Box Jumps x 15 24/28"
Burpees x 10
rest exactly 3 min
then: 5 sec back lever
rest 1 min
3 sets

Beginners: 5 ring rows
Intermediate: 1-3 strict chin-ups or pull-ups

Tuesday, November 29, 2011

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU
Beginner: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU
Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.


C. 350 meter row AFAP
rest 7 minutes
350 meter row AFAP
Practice handbalancing during your rest.

Sunday, November 27, 2011

Monday, November 28, 2011

Time will be tight on this one. Work quickly and come prepared.
A1. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.
Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.
Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.
Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.


B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs
Less Advanced Folks: chin over bar pull-ups 3-6 reps
Ring Rows: 3-6 reps

Rest 10 min
On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.
Less Advanced: regular push-ups 3-5 reps or;
find your 1RM, add some height and do 5 reps.

Sunday, November 27, 2011

Week 1 - Strength

A. Back Squat
Beginners: @ 22x2 - 5, 5, 5; rest 2 min
Intermediate and Advanced: Max, then -20 lbs for 2 reps x 3 sets; rest 2 min. Ask your coach how much weight to go down. 20 lbs is for very advanced lifters.

B. From the Rack:
5 Jumping BarBell Back Squats @ 50-60% of your 1RM
zero seconds rest
12 burpees AFAP
Rest 4 min
5 sets

First Flux Mock Weightlifting Competition

Here are some more images from our first Flux mock Weightlifting competition.
















Friday, November 25, 2011

Saturday, November 25, 2011

A. Toes to Bar -Try and make all of your sets unbroken.
Beginners: 5-10 knees to chest x 3 sets; rest 2 min.
Intermediate: 10 Toes to Bar x 3 sets; rest 2 min.
Advanced: 21 Reps x 3 sets; rest 2 min.

B. Row 21 Cal
Push Press x 5 @ 105/145 lbs
Row 21 Cal
Rest 4 min.
6 sets

Big Jumps and Other Stuff






Flux Holiday Special - Introductory Package!

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions

Special Price $195 + gst
(Regular Price $250 + gst)


*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Thursday, November 24, 2011

Friday, November 26, 2011

A. BOX JUMPS
BEGINNER/INTERMEDIATE:
10 box jumps AFAP: (Find a height you are comfortable with jumping but that is still challenging)
rest 2 min.
4 sets

ADVANCED:
7 reps AFAP 34/38" (Or, go out on the street or playground and find something tall or interesting to jump). For ideas watch Mieka's and Jen's Introduction to Parkour Video on Facebook!
rest 3 min.
4 sets

B. For Less Advanced:
3 ROUNDS FOR TIME
14 KB SNATCH (7 PER ARM)
5 PUSH-UPS (IF YOU DO NOT HAVE A FULL PUSH-UP, FIND A DEPTH THAT ENABLES YOU TO DO 2-3 AT A TIME).


B. For More Advanced
FOR TIME:
Alternating between left and right hand: KB snatch + 1 KB Push-Up (place kettlebell on side and do a push-up) x 14 reps ( 1 rep = left and right total).


BEGINNERS:
A. Front Levers
10 sec hold of elevated scaps. Try and bring your chest to perpendicular to the floor x 4 sets; rest 1 min

B. AMRAP in 20 min:
2 chin-ups (static).
2 wall walks
3 Heavy Thrusters ( I mean heavy)!

INTERMEDIATE:
A. Front Lever with knees pushed against elbows x 5 sec hold x 4 sets; rest 1 min.

B. AMRAP in 20 min:
2-5 chin-ups or pull-ups
3 wall walks
5 heavy thrusters

ADVANCED:
A. FRONT LEVER, NO ELBOW SUPPORT, ADVANCE FLAT TUCK X 5 SEC HOLD X 4 SETS; REST 1 MIN.

B. AMRAP in 20 Min:
2-4 Yewki tuck or no tuck (on rings)
10 Hip Taps
5 heavy thrusters





Tuesday, November 22, 2011

A. 500 meter row AFAP

rest 12 min.

During your rest, do:

BEGINNERS
B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.

INTERMEDIATE - FIRST PROGRESSION
1-10 PUSH-UPS x 2 sets; rest 2 min.

INTERMEDIATE - SECOND PROGRESSION
1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.

ADVANCED: - FIRST PROGRESSION
1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)

ADVANCED - SECOND PROGRESSION
1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).

C. ROW 500 METERS AFAP

D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.

INTERMEDIATE: REPEAT B.

ADVANCED: REPEAT B.




Monday, November 21, 2011

Tuesday, November 22, 2011

A. Power Clean
Beginners: from the hang, 2, 2, 2, 2; rest 2 min.
Intermediate and Advanced: from the floor, max lift, -10 to 20 lbs, 2 x 2 sets; rest 2 min.

Practice kipping for 5 min.

B. Beginner and Intermediate:
AMRAP Kipping Pull-ups in 1 min.
rest 1 min
AMRAP Double Unders in 1 min.
rest 1 min
7 sets

Advanced do chest to bar.

Sunday, November 20, 2011

Monday, NOVEMBER 21, 2011

This is Day 2 of skills week. Take this time to work on the perfect push-up, QDR or to get that first static pull-up or muscle-up. The practice of complex movement patterns is an integral part of Flux. Skill development creates possibilities in movement!

A. Handbalancing, Press or HSPU

Handbalancing:
Beginners: 30 sec chest to wall x 2 sets; rest 1 min.
5 kick-ups without the help of a spotter
2 kick-ups and hold for 15 sec with a spotter.

Intermediate:
5 toe taps and hold
5 heel taps and hold
Practice kick-ups

Advanced:
5 toe taps and hold
5 heel taps and hold
accumulate 30 sec of balance.

A. HSPU
Beginners: Push-ups, go to max depth, then add some height, and do 2-3 reps for 4 sets; rest 1 min. Then, do 1 negative x 3 sets; rest 1 min.

Intermediate and Advanced:HSPU for max depth and then add some height for 2-3 reps x 3 sets; rest 1 min.

A. Press
Beginners: 5, 5, 5; rest 2 min x 4 sets;
Intermediate and Advanced: Max, add 10-20 lbs, and do 2 reps x 3 sets; rest 2 min.

B1. TGU
2 REPS PER ARM X 4 SETS
rest 1 min
B2. RING DIPS
Beginners: 1 x 5 second hold, followed by negative x 4 sets
Intermediate: 1-3 bar dips x 4 sets
Advanced: 1-5 ring dips with 3 second support hold L- SIT at top x 4 sets








Sunday, November 20, 2011

A. Squat Cleans from Blocks
Beginners: Go to max, -10 lbs x 2 x 3
Advanced: Go to max, -20 lbs x 2 x 3

B. 5 barbell jumping squats @ 40 % of 1RM
rest exactly 30 sec
Push-ups AFAP in 30 sec
rest exactly 30 sec
KB Swings x 30 sec AFAP 50/70 lbs
rest 2 min.
5 sets

Friday, November 18, 2011

Saturday, November 19, 2011

Part A:
Beginners - spend 10mins working on kip
Advanced - spend 10mins on muscle up

Part B:
12 Front Squats 85/125lbs
12 push ups (advanced do ring push ups)
rest 4 mins
4 sets

Thursday, November 17, 2011

Friday, November 18, 2011

A. HSPU - FInd your 1RM for depth, add some height and do 2-3 reps x 2 sets
Beginners: Do push-ups. Find your 1RM for depth, add some height, and do 2-3 reps x 3 sets


B. Push Press x 15 55/85 lbs
Pull-Ups x 15
Box Jumps x 15
row 200 meters
2 rounds
Rest 12 min
Repeat



Thursday, November 17, 2011






After your warm-up, work on Toes to Bar for 5 minutes.

A. Row 350 meters
double unders x 20 reps
Toes to Bar x 12 reps
2 rounds
Rest 5 min
3 sets

Tuesday, November 15, 2011

Wednesday, November 16, 2011

A. Back Levers
5 sec hold for advanced x 4 sets; rest 1 min.
10 sec hold for beginners and intermediate x 4 sets; rest 1 min.

B. This workout is meant to be CP based. Expect to take rests.
AMRAP in 20 min:
Arms only rope climb x 1-3 reps
deadlifts x 7 205/305 lbs
weighted ring dips x 5

Beginners: 5 ring rows As Perfect As Possible - no kipping or snaking.
5 push-ups (1-2 reps at a time)
Intermediate: either use your feet for your rope climbs or do 1-3 chin-ups or pull-ups
Bar dips instead of ring dips or ring dips without extra weight




Flux Kids holiday party!


Dear Flux Parents!

We will be holding our annual Flux Kids (for the pups and the dawgs) Holiday Party on Sunday, December 18th beginning with a snowshoe workout and finishing up with some paleo treats, warm beverages, and the presentation of our Flux Kids certificates.

The Flux Kids holiday party will begin at 10am and finish up at 11:30am!

I hope everyone can make it!
Coach Charity


Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party on Friday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity (and Coach Darci)

Monday, November 14, 2011

Tuesday, November 15, 2011

Thrusters x 10 85/125 lbs
KB Swings x 15 35/50 lbs
Box Jumps x 10 24"
Burpees x 10
Rest 7 minutes
6 sets

Practice Handbalancing, bridges and/or QDRs in your rest period.

Thursday, November 10, 2011

Reminder - Flux Meat

THIS IS A REMINDER THAT THE FLUX BEEF WILL BE HERE ON TUESDAY, NOV 15 BETWEEN 5 AND 6 PM. THE PRICE IS $4.75/LB. WE DO NOT HAVE ROOM TO STORE ANY EXTRA MEAT SO PLEASE BE SURE TO ARRANGE FOR PICK UP.

THERE IS STILL SOME MEAT LEFT. EMAIL ME IF YOU WANT SOME. NO ORDERS LESS THAN 50 LBS PLEASE.
THANKS!

Sunday, November 13, 2011

A. Squat Cleans from the Blocks or Back Squats

Squat Cleans From the Blocks
Work up to your 1RM, drop the weight 10-20 lbs and do 2 reps x 3 sets; rest 2 min.

Back Squats
Beginners: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to your 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.

B.
On the minute do:
5 kipping Pull-ups until you hit 100 kb swings.

Saturday, November 12, 2011

A. HSPU
Beginners: Find your 1RM on push-ups and then do AMRAP in 12 min. STRICT FORM.

Intermediate and Advanced: Find your 1RM, add some height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Find your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. Row 60 sec AFAP
Rest 4 min.
4 sets

Friday, November 11, 2011

A. Push Press
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3, rest 2 min.
Advanced: Work up to your 1RM, drop 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. Box Jumps x 10 AFAP 24/28"
rest 30 sec
Toes to Bar x 15 AFAP
rest 60 sec
5 sets



Wednesday, November 9, 2011

Thursday, November 10, 2011

A. Handbalancing
Beginners: 30 sec chest to wall handstands x 3 sets; rest 1 min.
with a partner, kick-up against the wall and hold (aim for 30 sec) x 3 sets; rest 1 min. Partner, only assist if necessary. Be on the ball on this one!

Intermediate and advanced: 7 heel taps and hold x 2 sets; rest 1 min
7 toe taps and hold x 2 sets; rest 1 min
7 breaking the bodyline x 1 set; rest 1 min
Advanced only: accumulate 30 sec of handbalancing. Use the wall.


B. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop 25 lbs, and do 2 reps x 3 sets; rest 2 min.

C. KB Snatch Ladder 7 down to 1 (10 per hand). 50/70 lbs
Beginners: 1 arm KB Swing

Holiday Hours - Friday, November 11 and the rest of the weekend

Hello Flux Athletes!

Every class but the 6am is still going on this Friday! So, come on out to a WOD before or after the Remembrance day events!

The schedule this Friday, Nov. 11th is:

7am WOD with Coach Darci
noon WOD with Coach Darci
4pm Teens with Coach Mieka
5pm WOD with Coach Mieka
6pm WOD with Coach Mieka
7pm Olympic Lifting with Coach Mieka

Hours for the rest of the weekend:

Saturday
9am WOD with Coach Mieka
10am WOD with Coach Mieka
11am Open Gym with Coach Mieka

Sunday
10am-Flux Kids Pups with Coach Mieka
10:45am - Flux Kids Dawgs with Coach Mieka and Coach Ariane
11:30am WOD with Coach Ariane
12:30pm Movement with Coach Mieka
1:30pm Gymnastics with Coach Mieka
2:30pm Olympic Lifting with Coach Ariane

Coach Darci, Jane, and I are all heading to Vegas this weekend to write the Level 1 CrossFit test (this is the test for those of us who received the certification prior to CF going through the accreditation process). So although it looks like we're all about the fun, really we will be working hard for you! ;-)

Have an active and safe long weekend!
Charity (and Coach Darci)

Wednesday, November 9, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to max, drop 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. 15 thrusters 65/95
15 KB Swings 35/50 lbs
20 double unders
5 rounds
rest 4 min.

Monday, November 7, 2011

Tuesday, November 8, 2011

A. Squat Cleans from Blocks - Go up to your 1RM, drop 10-25 lbs (25lb for advanced, 10 for beginners, 15-20 intermediate) and do 2 reps x 3 sets.

B. In 12 minutes do as many rounds as possible of:
1-5 static pull-ups (advanced do weighted @ reps of 3)
1-5 static ring dips (advanced do weighted @ reps of 3).

Beginners:
3-5 ring rows (be conservative with your numbers on both movements - quality over quantity).
3-5 push-ups








Sunday, November 6, 2011

MONDAY, NOVEMBER 7, 2011

A. BACK SQUATS
BEGINNER: @ 22X2, 5, 5, 5; REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN

ADVANCED: BULGARIAN

B. ROW 60 SEC AFAP
REST 5 MIN.
6 SETS

IN YOUR REST ADVANCED ATHLETES SHOULD ACCUMULATE 30 SEC OF HANDBALANCING AND AT LEAST 5 BRIDGES, 3 SEC HOLD.

INTERMEDIATE DO 10 HEEL TAPS AND 5 BRIDGES
BEGINNER DO 30 SEC CHEST TO WALL HOLD AND 5 BRIDGE, 3 SEC HOLD


SUNDAY, NOVEMBER 6, 2011

A. FRONT SQUATS OR HANDBALANCING


B. 5 MINUTE KIPPING PRACTICE


C. 12 MIN CINDY - AMRAP OF:
5 PULL-UPS
10 PUSH-UPS
15 SQUATS

Saturday, November 5, 2011

Saturday, November 5th 2011

A. Handbalancing
Beginners: 30 secs Chest to Wall x 4 sets; rest 1 min.
Intermediate: 10 Heel Taps & Hold x 2 sets: rest 1 min.
10 Toe Taps & Hold x 2 sets: rest 1 min.
Advanced: 10 Heel Taps x 1 set; rest 1 min.
10 Toe Taps x 1 set; rest 1 min.
Accumulate 30 secs of Handbalancing

OR

A. Back squats
Beginner: 5, 5, 5; rest 2 mins.
Intermediate: 3, 3, 3, 3; rest 2 mins.
Advanced: Bulgarian

B. 4 sets of:
Run 400m
15 Toes to Bar
Rest 5 mins

Thursday, November 3, 2011

FRIDAY, NOVEMBER 4, 2011

A. HANDBALANCING OR FRONT SQUATS
BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.
INTERMEDIATE: 10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN
10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN
ADVANCED: 10 HEEL TAPS X 1 SET; REST 1 MIN
10 TOE TAPS X 1 SET; REST 1 MIN
ACCUMULATE 30 SEC OF HANDBALANCING

A. FRONT SQUATS
BEGINNERS: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: BULGARIAN

B. AMRAP CALORIE ROW IN 1 MIN.
REST 1 MIN
AMRAP POWER CLEAN AND JERKS IN 1 MIN 75/115 LBS
REST 1 MIN
AMRAP BURPEES IN 1 MIN
REST 5 MIN
REPEAT

Check out the Schedule Changes - Additional Gymnastics Classes and Longer Weightlifting Sessions

We are making the following changes to the Flux schedule:

1. all 3 weekly weightlifting sessions will be 2 hours
(Monday 8-10pm, Wednesday 6-8pm, Friday (7-9pm)
2. a third gymnastics class is being added to Thursday evenings (7:30pm) following mobility class (6:30pm)
3. additional WODs have been added to Wednesday (5pm) and Friday evenings (6pm)
4. movement class has been changed to Sunday (12:30pm) prior to gymnastics
5. an additional open gym time has been added to Saturdays (11am)

Flux Schedule Changes starting the week of November 7th are:
Wednesday evenings
5-6pm WOD
6-8pm Weightlifting
8-9pm WOD

Thursday evenings
5:30-6:30pm WOD
6:30-7:30pm Mobility
7:30-8:30pm Gymnastics

Friday evenings
5-6pm WOD
6-7pm WOD
7-9pm Weightlifting

Sunday
10-11:30am Flux Kids
11:30-12:30pm WOD
12:30-1:30pm Movement
1:30-2:30pm Gymnastics

Below is a group photo of all those who completed the Agatsu Weightlifting Certification with Coach Pierre Augé last weekend! Congratulations to all of our Flux coaches and Flux athletes (along with Robin and Ange from CFR)!


Mobility with Raelyn

Raelyn has asked that you bring a pillow and a blanket to mobility tonight. Also, if you have a yoga block please bring it. Don't worry if you don't have a block.

Wednesday, November 2, 2011

Thursday, November 3, 2011


A. BACK SQUATS
BEGINNERS @ 22x2: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: BULGARIAN METHOD

B. AMRAP IN 20 MIN:
5 WEIGHTED RING DIPS
15 KETTLEBELL SWINGS 50 LBS
5 WEIGHTED PULL-UPS





Notice Lansea is doing her front squats without hands? This is a great technique to make sure that your lifters are using their legs and not their back on the squat.

Tuesday, November 1, 2011

WEDNESDAY, NOVEMBER 2, 2011

A. HSPU OR PRESS
IF YOU DO NOT HAVE AT LEAST 7 PERFECT PUSH-UPS, DO PRESSES. IF YOUR MOBILITY PREVENTS YOU FROM DOING HSPU, DO PRESSES.
BULGARIAN METHOD FOR BOTH.

B. FRONT SQUAT
BEGINNERS: 5, 5, 5 @ 22X2, REST 2 MIN.
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: BULGARIAN

C. DOUBLE UNDERS AMRAP IN 30 SEC
BURPEES AMRAP IN 30 SEC
REST 4 MIN
4 SETS

IN YOUR REST PERIOD, WORK ON HANDBALANCING AND/OR UPPER BACK AND SHOULDER MOBILITY.

Monday, October 31, 2011

TUESDAY, NOVEMBER 1, 2011

A. BACK SQUATS
BEGINNERS: 5, 5, 5; REST 2 MIN.
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: BULGARIAN METHOD

B. ROW 400 METERS
REST 20 SEC
AMRAP CHEST TO BAR PULL-UPS IN 1 MIN X 5 SETS
REST 5 MIN
4 SETS

Sunday, October 30, 2011

Monday, November 1, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Bulgarian

B. On a 2 minute clock:
Run 200 meters
OHS x 15 55/85 lbs
AMRAP ring push-ups (must go into support position at the top of each push-up).
4 Rounds
Rest 5 minutes.

Beginner: Go on a two and half minute clock.


Saturday, October 29, 2011

Flux Athlete Emma Bandol - Long Distance World Championship in Triathlon



Emma Bandol left for Nevada on Monday for the Long Distance World Championship Triathlon on November 5th. Emma is one of my clients who receives individualized program design and coaching from me three days a week. Emma will be swimming 4 km, biking 120 km and running 30 km.

Good luck Emma! You have been training hard and you are ready for this!

Friday, October 28, 2011

Saturday, Oct 29, 2011

A. Pull-Ups
Beginners: 1 negative, rest 1 min x 5 sets; rest 1 min.
Intermediate: AMRAP chin-ups or pull-ups in 1 min; rest 2 min.
Advanced: false grip pull-ups, 1-5 reps x 4 sets; rest 2 min.

B. In 2-3 minutes:
Run 200 meters
15 kettlebell swings 35/50 lbs
AMRAP (ring)push-ups (must go into support position for ring push-ups at the top of each rep).
rest 2-3 min.
5 sets
advanced: on a 2 minute clock
beginners: on a 3 minute clock
Beginners: find a height at which you can do 2-3 reps at a time.

Thursday, October 27, 2011

Friday, October 28, 2011

A. POWER CLEANS
BEGINNERS: 3, 3, 3, 3; REST 2 MIN
ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 20 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN.


B. ROW 500 meters
RUN 400 meters
REST 3-4 MINUTES
4 SETS

FLUX Welcome Gathering for Pierre Auge!

Dear Flux Athletes,

Darci and I will be hosting a gathering on Sunday, October 30th for all of our Flux athletes (and family) to meet and chat with Pierre Auge - one of Darci's mentors and her coach!

We know it's a Sunday evening which means ... we're keeping it tame!

We will begin at 7:30pm and finish up by 11pm. Feel free to bring beverages and/ or paleo snacks!

Best,
Charity




Tuesday, October 25, 2011

Random Moments of Pride




Lucy doing chest to bar chin-ups.
Rudi's 40 lb renegade rows.
Sandi snatching 115 lb at her first weightlifting meet.
Arlene working on her hang power clean.
Terri hits 115 lb on her press.
Braiden's 58 lb clean and jerk (tiny press out).




Raelyn Jaramillo-McKenzie is coming to Flux CrossFit to present a Mobility/ Movement Class - next week!

We are pleased to announce that Raelynn Jaramillo-McKenzie is coming to FLUX!
You don't want to miss this!

Thursday, November 3rd
6:30pm-8pm
Sign up on the Mindbody

Raelynn is a registered massage therapist who works at 348 Victoria Ave. Her approach to treatment focuses on structural realignment by using techniques such as muscle energy,
myofascial release, swedish and neuromuscular massage. She recently discovered Yin Yoga and is very intrigued as the poses focus on the connective tissue, fascial networks and bone tissue.

Monday, October 24, 2011

THURSDAY, OCTOBER 27, 2011

A.BACK SQUATS
BEGINNERS: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 2, 2, 2, 2; REST 2 MIN
ADVANCED: BULGARIAN

B. HSPU or PRESS
BEGINNERS: (YOU ARE A BEGINNER IF YOU DO NOT HAVE A PUSH-UP). FIND YOUR 1RM FOR HEIGHT, ADD SOME HEIGHT AND DO 2-3 REPS FOR 3 SETS; REST 2 MIN
INTERMEDIATE AND ADVANCED: FIND YOUR 1RM, ADD HEIGHT, AND DO 2-3 REPS X 3 SETS; REST 2 MIN.

C. AMRAP THRUSTERS IN 30 SEC 35/45 LBS UNBROKEN
ROPE CLIMB 2-3 REPS
10 BURPEES
REST 4 MIN.
3 SETS

IF YOU CANNOT DO ROPE CLIMBS:
BEGINNERS: AMRAP PULL-UPS IN 1 MIN. YOU MAY USE BANDS.
INTERMEDIATE: AMRAP STATIC PULL-UPS IN 1 MIN.

WEDNESDAY, OCTOBER 26, 2011

A. HANDBALANCING
BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.
INTERMEDIATE: 10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN
10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN
ADVANCED: ACCUMULATE 30 SEC OF HANDBALANCING IN MIDDLE OF FLOOR WITH OR WITHOUT A PARTNER.

OPTION FOR PART A: DO PRESS INSTEAD.


B. FRONT SQUAT
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: BULGARIAN

C. ROW 1 MIN AFAP
REST 3 MIN
3 SETS


TUESDAY, OCTOBER 25, 2011

A. BACK SQUATS
BEGINNERS: 5, 5, 5 @ 22X2 REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 30 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN. REMEMBER, YOU CAN PLAY AROUND WITH THE 20 LBS. IF YOU HAVE BEEN STUCK AT A WEIGHT, DON'T BE AFRAID TO DO YOUR DOUBLES AT A SLIGHTLY HIGHER WEIGHT.

B. 4 ROUNDS
BACK LEVER X 3-10 SEC; REST 1 MIN

WEIGHTED RING DIPS 3 REPS; REST 1 MIN

PISTOLS (NO WEIGHTLIFTING SHOES) 5 REPS PER LEG (ADVANCED DO WEIGHTED); REST 1 MIN.

NOTE: BEGINNERS SHOULD DO BACK LEVERS FOR 10 SEC. ADVANCED SHOULD HOLD FOR 3 SECONDS.

IF YOU ONLY HAVE 1 OR 2 RING DIPS, DO AMRAP IN 1 MIN.

IF YOU DO NOT HAVE A RING DIP, HAVE SOMEONE ASSIST YOU BY STABILIZING THE RINGS, 1 REP

IF YOU DO NOT HAVE A RING DIP, EVEN WITH STABILITY ASSISTANCE, PLEASE DO 1 NEGATIVE PER SET.

IF YOU CANNOT DO A NEGATIVE RING DIP, DO 2 PUSH-UPS AS LOW AS POSSIBLE.

PISTOLS
IF YOU CAN'T DO A PISTOL, HOLD ONTO A PARTNER'S HAND FOR STABILITY.


Sunday, October 23, 2011

MONDAY, OCT 24, 2010

A.FRONT SQUATS
BEGINNERS @ 22X2, 5, 5, 5; REST 2 MIN.
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: WORK YOUR WAY UP TO YOUR 1RM, DROP THE WEIGHT 20 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN.

B. ON A 90 SEC CLOCK:
RUN 200 METERS
AMRAP CHEST TO BAR PULL-UPS
5 SETS
REST 90 SEC.

Beginners: go on a 2 min clock.

SUNDAY, OCTOBER 23, 2011

A. HSPU


B. KB CLEAN AND JERK 35/50 LBS (5 REPS PER ARM).
KB SWING (RUSSIAN) X 15
KB RENEGADE ROWS X 10 (5 PER ARM)
KB SQUATS X 10
REST 3 MIN
4 SETS

Friday, October 21, 2011

Saturday, Oct 22, 2011

A. Handbalancing
Beginners: 30 sec chest to wall x 4 sets; rest 1 min.
practice at least 20 kick-ups

Intermediate and advanced: 10 heel taps and 10 toe taps x 2 sets; rest 1 min.
Accumulate 20-30 sec of handbalancing.

B. Run 400 meters x 4 sets; rest 3 min. (2 beaver and 2 garage).

Please post your running times.

Exciting News for Flux

I am so happy to announce that in November I will be going to Ottawa to work with both Alexander Varbanov and Pierre Auge. Six coaches were selected to take part in a training seminar with these two illustrious coaches. For those of you who are unfamiliar with Varbanov, he won a Bronze medal at the 1988 Olympics and he has over 10 world records. Varbanov and Auge will be mentoring and teaching us weightlifting protocols for beginner lifters. THey will also be evaluating our coaching practices and methodologies. Take a look at the video below to learn more about Varbanov.

Wednesday, October 19, 2011

THURSDAY, OCTOBER 20, 2011

A. PRESS
BEGINNERS: 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT APPROXIMATELY 20 LBS, AND DO 2 REPS X 3 SETS; REST 2 MIN.


B1. SUPPORT POSITION RING PUSH-UPS, 3-5 REPS X 4 SETS; REST 1 MIN

BEGINNERS: FIND YOUR 1 RM FOR DEPTH, ADD SOME HEIGHT AND DO 2-3 REPS X 4 SETS; REST 1 MIN.

INTERMEDIATE: AMRAP PUSH-UPS IN 1 MIN OR AMRAP RING PUSH-UPS IN 1 MIN X 4 SETS; REST 1 MIN.


B2. BACK LEVER, 3-5 SECOND HOLDS X 4 SETS; REST 1 MIN


C. KB SWINGS AMRAP IN 30 SEC.
DOUBLE UNDERS AMRAP IN 30 SEC.
BURPEES AMRAP IN 30 SEC.
REST 90 SEC
5 SETS

FRIDAY, OCTOBER 21, 2011

A. Hang Power Clean
Beginners: 20 minutes of tech work.
Intermediate: 2, 2, 2, 2; rest 2 min.
Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets.


B. BENCHMARK - JACKIE
Row 1 km
50 thrusters 45 lbs
30 pull-ups

You may use bands for this.

Tuesday, October 18, 2011

Wednesday, October 19, 2011

A. Handbalancing
Beginners: 30 sec chest to wall handstands x 4 sets; rest 1 min
Practice at least 15 kick-ups

Intermediate and Advanced: either in the middle of the floor or with a partner:
10 heel taps
10 toe taps
accumulate 60 sec of handbalancing.

B1. sprint 100 meters (start at end of alley so that your coach can give you the go ahead from home base).
rest 60 sec.

B2. muscle-ups
AMRAP in 1 min: you may kip!
rest 20 sec.

B3. 15 deadlifts @ 75 % of your 1RM, AMRAP in 1 min.
rest 60 sec.

5 sets

No Muscle-Up? Do AMRAP Kipping pull-ups in 1 min.
No Kipping Pull-up? Do AMRAP PULL-UPS in 1 min.
No Pull-UP? Do 1 concentric, rest 30 sec, 1 negative

Monday, October 17, 2011

Tuesday, October 18, 2011


A. Press
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Work up to your 1RM, drop the weight approx. 20 lbs and do 2 reps x 3 sets; rest 2 min.

B1. 3 tough squat cleans
rest 20 sec.
AMRAP ring dips
rest 20 sec.
L-Sit on KBs 5 sec hold
rest 30 sec.
4 sets

Ring Dips: Do 1 negative, rest 30 sec, do 1 rep
Or, have someone assist you on your ring dip by stabilizing you.
L-Sit: do 5 hanging leg raises @ 3122

Sunday, October 16, 2011

MONDAY, OCTOBER 17, 2011

A. HANDBALANCING
BEGINNERS: 30 SEC CHEST TO WALL X 3 SETS; REST 1 MIN.
THEN, PRACTICE KICK-UPS, AT LEAST 15 ATTEMPTS

INTERMEDIATE: 10 HEEL TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN
10 TOE TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN
ADVANCED: 10 HEEL TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN
10 TOE TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN
ACCUMULATE 30 SEC OF HANDBALANCING

B1. ARMS ONLY ROPE CLIMB X 2-3 REPS
REST 60 SEC
B2. FRONT LEVER 10 SEC HOLD
REST 30 SEC
B3. BOX JUMPS AFAP IN 20 SEC.
5 SETS

B1. INTERMEDIATE: ROPE PULL-UPS, 1-5 REPS OR 1-5 CHIN-UPS
B1. BEGINNER: 1 CONCENTRIC (WITH SPOTTER) OR 5 RING ROWS