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Monday, January 31, 2011

Tuesday, Feb, 1 2011

A. deadlifts
Beginner: @ 21x1, 3 sets of 4-5 reps; rest 3 minutes
Advanced: 5 x 5 reps @ 80%, rest 5 min

Beginner: Hang Power Clean, 3 sets of 3 reps @ 80% ; rest 2 min
Advanced: Hang Power Snatch, 3 sets of 3 reps @ 80 %; rest 3 min

C. 21 Double Unders
21 two handed kb swings: hold 2 kbs
5-15 push-ups
3 Rounds

Sunday, January 30, 2011

Monday, January 31, 2011

A. 5 minutes of double under practice

B. 5 minutes of hspu work. If you did gymnastics on Sunday work on freestanding handstands.

C. 10 thrusters 85/125 lbs (unbroken)
AMRAP Chin-Ups
Rest 5 minutes (active rest)
5 sets

Sunday, January 30, 2011

A. push-ups
If you do not have a push-up, do 3 negatives, holding as long as possible in your 'sticking' position. If you have only 1 or 2 push-ups, do 1 rep, rest 30 sec and then another rep x 5 sets; rest 2 minutes.

B. Rowing Sprints:

45 sec at 95% intensity
45 sec @ 50 % intensity
15 times
rest 10 minutes after each 5 sets. In those 10 minutes practice: wall squats, back levers and stretch out the hamstrings for L-straddle sits. Finally, practice a couple of L-straddle sits with a 3-5 sec hold.

Saturday, January 29, 2011

February Schedule Changes and Exciting Updates!

Hello flux athletes!

February is upon us and there are a number of exciting things going on at flux CrossFit!

Schedule Changes:
Our flux Kids program is growing so we're adding in two additional Kids classes. This means that the Thursday schedule will change slightly.

Starting this week Thursday evening classes will begin at 5:30pm and 6:30pm.

Also, you will note that flux is closed on Saturday, February 19 and Sunday, February 20. The reason for this 2-day closure is to make way for the installation of the new equipment both in the gym and in the change area.

On the February "Family Day" holiday - Monday, February 21st - flux will hold two classes at 10am and 11am.

More Training for flux CrossFit Head Coaches!

Darci and I are heading down to San Francisco and Sunnyvale, California to train for 5 days with internationally renowned Coach, Greg Everett (author of Olympic Weightlifting) at Catalyst Athletics.

We're always excited to learn more and bring this new knowledge back to our athletes here at flux CrossFit!

Last but certainly not least ...

Nutrition Seminar and our Next Paleo Challenge!
Don't forget Wednesday, February 9th at 7:30pm we will be hosting our Nutrition Seminar and outlining the next Paleo Challenge!

flux CrossFit Kids Schedule Changes - We are Growing!

We have some exciting news about our flux CrossFit Kids program!

The numbers in our flux Kids classes keep growing and this means we're making some important changes starting in February!
We're splitting into two groups:

The Porch Puppies (ages 4 to 9yrs) and the Big Dawgs (ages 10-13yrs)

The new schedule for the flux Kids classes are as follows:

Porch Puppies

Thursday 4pm-4:45pm
Sunday 11:30am-12:15pm

Big Dawgs

Thursday 4:45pm-5:30pm
Sunday 12:15pm-1pm

Friday, January 28, 2011

Saturday, January 29, 2011

15 push jerk 65/95 lbs
15 burpees
15 kettlebell swings 35/50 lbs
rest 2 minutes
5 sets for time

Beginners can do push press if they are not yet comfortable with the push jerk. The idea for this one is to go steady. The weight should be light enough that you can do the push jerks unbroken.

Thursday, January 27, 2011

Friday, January 28, 2011

A. clean high pull
5 sets of 3 reps @ 65 % of power clean; rest 1 minute

B. 1 hang power clean + power clean x 3 sets @ 75 % of power clean; rest 2 minutes

C. power clean 3, 3, 3

D1. AMRAP kipping pull-ups, 3 sets; rest 60 sec.
D2. 21 OHS 65/95 lbs, 3 sets; rest 60 sec.

You may use a band for your kipping pull-up.

Wednesday, January 26, 2011

Thursday, January 27, 2011

A1. Back levers, 1 rep; 5 sets
A2. planche push-ups 0r regular push-ups, 2-3 reps, rest 20 sec between reps; 5 sets

If you do not have a push-up please do negatives and go down as slowly as possible. If you have only one or two solid push-ups do the regular ones and work on strict form. If you can do 10 solid push-ups, do the planche push-ups.

B. For Time:
30, 20, 10
box jumps 20/24"
kb clean and jerk 35/50 lbs (15, 10, 5 per hand)

Tuesday, January 25, 2011

Wednesday, January 26, 2011

A. Deadlifts
Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes
Advanced: Take 10 minutes and work up to a heavy single but not a 1RM.

B. 12 back squats (from rack) @ 55% of Back Squat
2 rope climbs
10 burpees
rest 5 minutes
6 sets

If you cannot do a rope climb, do 5 pull-ups. Have someone spot you on the concentric phase.

Gymnastics Class

Muscle-Up Work
Notice that there is no kipping on the muscle-up. You are better off actually working the transition (which is by-passed by the kip) and then the negative phase. Notice how controlled Mieka's negative is. John does 2 muscle-ups from the L sit position (I only filmed one) with a very controlled negative.

Jen has her palms touching the wall which is an indication that she is ready to work on her freestanding handstands. Her next step is to hold that position for 30 sec.

Handstand Push-Ups
No bands! Work the negative! Test the concentric every 10 days for so. Those who do not have a hspu are working towards a 3o sec negative.

Tonight was one of the first nights we did the concentric phase for those who previously did not have a static pull-up. Congrats to Lansea and Wendy on their pull-ups. Negatives work! They are tedious but highly effective. Scrap the bands when you are doing strength work. Also note the strict scapular retraction. If you do not retract the scapula before you pull you are cheating with a slight kip.

Geoff's Progress

Geoff has been working hard on his weightlifting. Here are a couple photos of his snatch.

Monday, January 24, 2011

Tuesday, January 25, 2011

A. Push Press
Beginner: 3 sets of 5 reps; rest 2 minutes
Advanced: 3, 3, 3; rest 3 minutes

B. 30 sec. AMRAP Toes to Bar
30 sec Push-ups
45 sec row for calories
Rest 4 minutes
5 sets

More politically incorrect nutrition

Do any of you remember eating beef suet in Christmas pudding?


Skipping ropes

We have 10 speed ropes for sale. These will go quickly.

Sunday, January 23, 2011

Last Week in Photos

Monday, January 24, 2011

A1. Front Squats - See Monday January 17, 2011
Beginners: 22x2, 3 sets of 5 reps
Advanced: 22x2, 3 sets of 2-3 reps

A2. Back Levers
2 reps, rest 30 sec between reps, 3 sets

B. For Time:
5 double unders AFAP
3 squat cleans 65/95 lbs
7 sets
Absolutely no resting.

Active rest for 6 minutes

For Time:
3 KB Swings 35/50 lbs
3 burpees
7 sets
Absolutely no resting

Active Rest for 6 minutes

For Time:
5 chin-ups
5 box jumps 20/24 "
6 sets

Thursday, January 20, 2011

Friday, January 21, 2011

A. Split Jerks
3, 3, 3; rest 3 minutes

Beginners: push Jerks 5, 5, 5,

B. For Time
Crab walk to the end of gym and back x 2
frog hop there and back x 2
lizard walk there and back x 2
frog walk there and back x 2
rest 4 minutes
3 sets

C. 10-1 Push up ladder for time

Wednesday, January 19, 2011

Thursday, January 19, 2010

2 reps, rest 20 sec between reps, hold for 5 sec, 3 sets

A2. bodyline drill
30 sec on stomach and 30 sec on back; 3 sets

B. Testing - See December 8, 2010
power cleans 95/135 lbs
box jumps 20/24 "

Gymnastics Class

Here are some photos from gymnastics class. For an hour and a half we worked on handstand push-up negatives, Straddle L sits, muscle-ups and back levers.

Words of wisdom from Ido: "movement complexity before you add weight." (upper body training).

Wednesday, January 19, 2011

A1. Press
Beginners: @ 21x1 5-6 reps x 3 sets; rest 1 minute
Advanced: 3, 3, 3; rest 1 minute

A2. AMRAP knee to elbows x 3 sets; rest 1 minute

10 Overhead squats 85/125 lbs
zero seconds rest
AMRAP pull-ups (if you do not have a kipping pull-up you will do max ring rows). If you have a kipping pull-up but it is inconsistent, you will do max pull-ups in 1 minute.
Rest 4 minutes
4 sets

Monday, January 17, 2011

Tuesday, January 18, 2011

A1. Back Levers
2 reps, rest 20 sec between reps; 5 sets

3 reps per arm; 5 sets

B. 350 meter row
zero seconds rest
15 burpees AFAP
Rest 3 minutes
4 Sets

Nutrition Seminar - Wednesday, February 9

flux CrossFit will be hosting a nutrition seminar on Wednesday, February 9 at 7:30.

Some of the topics we will cover:
primal and paleolithic food
Who is Weston A. Price?
Supplements: Are they necessary?
Organ Meat
Weight gain on certain sites of the body
Understanding raw Dairy
Food Fermentation
Commericially Canned Food

Following our nutrition seminar we will be announcing our Third Paleo Challenge. Look for even Bigger Prizes this time around, including: Vibram shoes, Gift Certificates to Cool Springs Ranch, and much, much more.

This seminar is FREE to all flux CrossFit members. There is a $20 fee for non flux members.

Magnesium - Epsom Salt Bath!

Read all about the vital necessity of magnesium for healthy bones and nerves. Note that a therepeutic way to absorb magensium is to soak in some epsom salts!


Monday, January 17, 2011

A1. Front Squats
Beginner: 22x2, 4 reps x 5 sets
Advanced: wave loads, 10, 5, 3, 10, 5, 3

Beginner: planche holds; 30 sec x 5 sets
Advance: planche hold with band, 3 sec hold, 2 reps x 6 sets

B. Kettlebell snatches x 14 (7 in each hand) 35/50 lbs
ring push ups x 5-11 reps
box jumps x 9
4 Rounds

Friday, January 14, 2011

Saturday, January 15, 2011

power cleans 30 sec. 105/155 lbs
hspu 30 sec (if you can't do hspu do either downward dog push-ups or 90 degree wall push-ups)
3 Minutes

Rest 3 Minutes

Burpees 30 sec
deck Squats 30 sec 25/35 lbs
3 minutes

Rest 3 Minutes

wall balls 30 sec. 14/20 lbs
knee to elbows 30 sec
3 Minutes

Thursday, January 13, 2011

Friday, January 14, 2011

A1. Deadlifts
Beginners: 5-6 reps @ 21x1, 4 sets rest 90 sec.
Intermediate: 4-5 reps @ 21x1, 4 sets, rest 90 sec.
A2. ring dips
Beginners: 1 rep, 30 sec negative.
Intermediate: 1 rep, 4 sets

A. Deadlifts: Advanced: 5, 5, 5 reps, rest 5 minutes

B. Ring Dips: AMRAP X 3; rest 3 minutes

5 Rounds for Time
21 thrusters 55 lbs/85 lbs
21 double unders

If you normally do FRAN at 65 or 95 lbs, do the prescribed weight. If you do FRAN at under 65/95, then do less weight, ie 45 or 85.

Exciting Additions to flux CrossFit

Here's some exciting news. flux is getting two more sets of rings to be hanged from the middle of the floor at the peak, plus another rope. We are also getting another piece made for the peg board and our punching bag is going up soon as well. And, we are getting twenty more cubby spaces for the changing areas.

In the not so distant future we will also be installing some Swedish bars.


Thursday, January 13, 2010

A1. pull-ups
Beginners: 30 sec negative, 5 sets
Intermediate: one pull-up, 5 sets
Advanced: wide grip pull-ups 3-5 reps for 5 sets;

A2. Back levers: 2 reps, rest 20 sec; 5 sets

A3. For Intermediate and Advanced: muscle-up transitions: 7 reps, 5 sets

B. 2 wall walks
10 air squats
ABSOLUTELY NO RESTING: Back and Forth 7 times

active rest for 5 minutes - walking

C. 5 double unders AFAP
3 burpees
absolutely no resting - back and forth 7 times

active rest for 5 minutes - walking

D. 3 kb swings 35/50
3 box jumps 20/24"
absolutely no resting - back and forth 7 times

* The idea for B-D (with some adjustments) is from OPT.

Tuesday, January 11, 2011

Wednesday, January 12, 2011

A. planche prep for 10 min.

B. 3 sets of 2-3 reps of pseudo planche push-ups

C. "DT"
5 Rounds
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 push jerks 155/105 lbs

You only use one bar for this workout.
Below is an example of an assisted planche.

Monday, January 10, 2011

Tuesday, January 11, 2011

A. Back Squatss
Beginners: @22x2, 4-5 reps, 3 sets, rest 3 minutes between sets
Intermediate and Advanced: 2-3 reps, 3 sets, rest 4 minutes between sets

B. knees to elbows x 9
box jumps x 11 20/24"
hspu x 4 or downward dog push-ups x 7
5 Rounds

Monday, January 10, 2011

A. Scapula work: Be sure to "pack" your shoulders before you pull, otherwise you are cheating with a slight kip.
3 sets of 10 reps of scapular retraction on bars; rest 60 seconds between sets
3 sets of 10 reps of scapular retraction and elevating the rib cage; rest 60 sec between sets.

B. Beginners: chin-ups (static)
If you cannot hold your bodyweight over the bar, then do 3 reps of scapular retraction plus 3 ring rows, for 5 sets. Rest 1 minute between sets.
do 1 rep on the minute for 10 minutes with a 30 sec. negative. If you have a 30 sec negative, add weight.
Advanced: wide grip pull-ups: do 3 sets of 3-5 reps: rest 90 sec between sets

C. Straddle L-Sit: Be sure to protract the shoulders!
3 sets of 6 reps; rest 60 sec between sets.

D. row 400 meters @ 90%
rest 2 minutes x 4

Saturday, January 8, 2011

Saturday, January 8, 2011

A1. Back lever tuck or flat tuck:
2 reps, 5 sec hold, 20 sec rest; 4 sets
A2. Pull-Up: 2 reps, Beginners: 92x5, Intermediate: 2 reps, 20x1; Advanced: 1 arm, 2 reps; 4 sets
A3. Planche plank hold, 2 reps, 20 sec hold, 20 sec rest; 4 sets

B. kb snatch x 7 reps (7 per arm) 35/50 lbs
11 kb squats with one kb (use same weight as snatch)
rest 60 sec
7 sets

Thursday, January 6, 2011

Friday, January 7, 2010

Power cleans
Beginner: 3 sets of 5 reps; rest 2 minutes
Advanced: 3, 3, 1, 1, 1; rest 3 minutes

Advanced: squat clean ladder unbroken 95/135 lbs, 10 reps down to 1 rep
Beginner: 2 power cleans + 2 front squats + 1 push jerk + 2 back squats 85/115 lbs
5 rounds

Parking for the weekend

Just a reminder that the gym will be very busy this weekend with the Ido workshops.

Please park on 14th Avenue, between McTavish and Argyle, and walk down the alley; or park down by the parking lot near the Beaver.

Thanks for your cooperation!

Beef for sale!

We have 60 lbs of grass-fed, hormone-free beef available in various cuts and ground.
It is $4.00/ pound; the whole box is $240.00.
A couple of people can get together and split it amongst themselves.

Wednesday, January 5, 2011

Thursday, January 6, 2010

When Ryan first started working on his back lever, he struggled to hold a 30 sec tuck. Now he is very close to a 5 sec back lever in a straddle position. I caught this photo just as his hips started to drop.

Congrats to Caitie on her two static pull-ups.

A. static muscle-ups, 1-3 reps, 4 sets, rest 2 min.

Intermediate: practice muscle-ups with a spotter and with a slow negative, 1 rep x 4 sets

Beginners: pull-ups, 2-3 reps @ 92x5, 4 sets, rest 60 sec.
ring dips, 2-3 reps @ 92x5, 4 sets, rest 60 sec.

B. Row 350 meters
12 burpee kb clean and jerks 15/30 lbs
rest 3 minutes between rounds
3 Rounds

Tuesday, January 4, 2011

A1. Back Squats
Beginners @ 22x2, 5-6 reps, 3 sets; rest 3 minutes
Advanced: 2-3 reps, 3 sets, rest 3 minutes
A2. Planche Prep, 2 reps, 20 sec rest, 3 sets

B. hspu x 5
kb swings x 15 35/50 lbs
air squats x 15
5 Rounds

flux Schedule Changes for upcoming weekend

We are excited to be hosting our friend Ido at flux CrossFit this weekend!

This means there will be a few changes to classes on Friday, Saturday, and Sunday. All of the changes have been marked on the mind-body schedule and below.

Darci and Charity

Friday, January 7th
7am WOD
noon WOD
4:30 WOD
5:30 WOD
6:30 no class
7pm Equilibrium Workshop

Saturday, January 8th
9am WOD
10am no class
10am Advanced Workshop #1
2pm Advanced Workshop (same workshop as Saturday am)

Sunday, January 9th
10am flux Coaches Workshop
12:15pm flux CrossFit Kids
1pm WOD
2pm no class
2pm Advanced Workshop #2

Monday, January 3, 2011

Tuesday, January 4, 2010

A1. Beginner: static pull-ups @ 92x5 2-3 reps; 3 sets
Intermediate: static pull-ups @ 20x1; 2-3 reps; 3 sets
L-Pull-ups: 1-2 reps with or without weight; 3 sets
A2. Back Levers 3 reps, 2o sec rest after each rep; 3 sets
Some of you are ready for a straddle back lever. See video below. This guy holds it for a second or two before his legs start to drop below his hips.
A3. TGU: 3 reps x 3 sets

B. Rowing Sprints
30 sec @ 95%
30 sec @ 50 %
10 Rounds

Gymnastics - Again

Every single progression in a bodyweight movement will increase your strength. Even if you are starting with simple frog stands or planche holds, you will get stronger.

"As for their effectiveness, I've seen many gymnasts capable of planche push-ups do double bodyweight bench presses on their first attempts. Conversely, I've never seen a weightlifter capable of doing a double bodyweight bench press even come close to a planche push-up initially." Coach Sommers


Sunday, January 2, 2011

Monday, January 3, 1010

A. Hang Power Clean
Beginner: 5 sets of 3 reps
Advanced: 3, 1, 1, 1

B. kb sdhp x 7 35/50 lbs
push-up x 7
box jump x 7 20/24"

or kb sdhp x 7 35/50 lbs
push-up x 14
box jumps x 9 20/24 "

AMRAP in 10 minutes

Sunday Photos

What a great couple of sessions today.
Congrats on the hspu and the planche progressions and the L-pull ups

Update on Ido workshop schedule changes

Here's the update:

We've changed the Saturday morning equilibrium workshop to the same advanced workshop that will be offered on Saturday afternoon. The Saturday afternoon workshop is already full but the morning one still has 7 spots open.

The Sunday advanced workshop which is different from the Saturday advanced workshops has 4 spaces open. The equilibrium workshop being offered on Friday night has 5 spaces open.

Spaces are filling up fast so register soon!


Saturday, January 1, 2011

Sunday, January 2, 2011

A. Overhead Squats 3 x 3; rest 3 minutes - see Saturday, November 27th, 2010

B1. 3 hspu; rest 20 sec; 5 sets (alternative for those who do not like to be upside down: press, 5 sets of 3 reps).
B2. 4 planche holds, 10 sec rest; 5 sets

C. 5 Rounds for Time:
thrusters x 7 65/95 lbs
pull-ups x 7


5 Rounds for Time:
thrusters x 7 95/135 lbs
L-Pull-ups x 7

I will let you know if you are doing C or D or even a combination of the two.