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Monday, February 28, 2011

Tuesday, March 1, 2011

A1. Back Squat
Beginners: @ 22x1, 5-6 reps; 3 sets; rest 2 min.
Advanced: 5, 5, 5 @ 12X2, 3 sets; rest 3 min.

A2. Planche holds:
Beginners: with a band 3 sec x 7 sets; rest 60 sec.
Intermed: on parrallettes 3 sec x 7 sets; rest 60 sec. IF you can maintain straight elbows for 5 sets of 3 sec hold, knees behind forearms, do advanced.
Advanced: on parrall. with the wall 3 sec ; x 7 sets; rest 60 sec.

B. 35 kb swings 35/50 lbs
35 wall balls 14/20 lbs
25 kb swings
25 wall balls
15 kb swings
15 wall balls
For Time

Monday, February 28, 2011

A. Split Jerk from the Rack
3 sets of 3 reps @ 80% 1RM; rest 2 min.

B. Row 350 meters
2 rope climbs
15 burpees
rest 3 minutes
4 sets

Sunday, February 27, 2011

Groupon - Intro classes begin this week!

For those of you who purchased the flux CrossFit groupon (or know someone else who bought it), our first round of introductory classes begin this Wednesday at 7:30pm.

Call 541-5807 or email fluxregina@gmail.com to confirm your spot!


Saturday, February 26, 2011

Sunday, February 27, 2011

Beginners: downward dogs: 2-3 reps x 7 sets; rest 60 sec.
or negative push-ups: 1 negative x 10 sets; rest 60 sec.
Intermediate: 5 sets of 3 reps of negatives (hold at sticking point); rest 2 min.
Advanced: 1-5 hspu x 7 sets; rest 60 sec.

B. 12 front squats 95/135
9 knee to elbows
Rest 3 minutes between rounds
6 Rounds
See December 29, 2010

Saturday, February 26, 2011

Beginners: 5 reps x 3 sets
Advanced (using a barbell) 1, 1, 1, 1, 1

30 wallballs 14/20 lb 10 ft
2 wall walks
30 renegade rows 35/50 lbs
2 wall walks
30 box jumps 24"
2 wall walks
30 deck squats 25 lbs
2 wall walks
30 kb swings 35/50 lbs

Thursday, February 24, 2011

Friday, February 25, 2011

A. back levers (3 second hold) 6 sets rest 30 seconds between sets

B. build to 3-rep max hang clean in 20 minutes

C. 10 Min AMRAP
5 pull ups
5 ring dips
15 air squats

Wednesday, February 23, 2011

Thursday, February 24, 2011

A. Press
Advanced: 2-3 reps x 4 sets; rest 3 min
Beginner: 22x2, 4-5 reps x 3 sets; rest 2 min

B. Split Jerk (15 min of tech work)
-nice and light - work up to 60% of 1RM

C. 3 Rounds For Time:

15 burpees
15 OHS 65/95 lbs
15 double unders

Wednesday, February 23, 2011

A. Clean Drills
3 tall cleans + 3 hang power cleans (barbell only) x 3 sets

2 halting clean deadlifts + 2 hang power cleans x 3 sets (50% 1RM)

1 power clean + 1 clean x 5 sets (50% 1RM)

B. Row 500 meters 100% intensity x 2
-rest period is the same amount of time it took to row.

C. Push-ups
- Beginners: 1 negative x 7 sets; rest 45 sec
-Intermediate: 1-5 push-ups x 7 sets; rest 60 sec
-Advanced: Pseudo Planche Push-ups, 2-5 reps x 5 sets; rest 60 sec (elevate feet for more advanced folks)

Catalyst Athletics

Charity and I are excited to share everything we learned from our sessions with Greg. What an experience! Greg has such a great coaching eye.

Wednesday, February 16, 2011

Tuesday, February 22, 2011

A. pull-ups
Beginners: 1 negative x 7 sets; rest 30 sec
Intermediate 1-5 reps X 7 sets; rest 60 sec
Advanced: wide grip pull-ups, 2-5 reps x 7 sets; rest 60 sec.

B. Back Squats
Beginner: 5-6 reps @ 32x2, 3 sets; rest 2 min
Advanced: 5, 5, 5 @ 21x1 rest 4 min.

C. Kb snatch ladder 7 -1 unbroken For Time
Beginners: 1 arm kb swing

Monday, February 21, 2011

7 sets
10 thrusters 80/120 lbs
10 kb swings 35/50
10 box jumps 24 "
10 Ring Dips

Walk rest 4 minutes between sets.
All at 100%

Friday, February 18, 2011

A. Press 3, 3, 3, 3, 3; rest 3 min
Beginners: 5, 5, 5; rest 2 min

B. 5 sets of 10 toe to bar - rest 60 sec.

C. Back levers - 5 sets - 3 sec hold, rest 30 sec.

Or, make up Thursday's wod.

Thursday, February 17, 2011

6 sets
10 squat cleans 95/135
10 burpees
10 kb swings (american) 35/50
25 double unders

Active walking rest for 5 minutes - all sets 100%

Tuesday, February 15, 2011

Wednesday, February 16, 2011

A. Pull-ups
Beginners: 1 negative, rest 30 sec x 7 sets
Intermediate: 1-3 pull-ups every 30 sec to 60 sec x 7 sets
Advanced: Wide Grip Pull-Ups: 2-5 reps every 60 sec x 7 sets

B. handstands:
work on chest to wall handstands: 30 sec hold x 3 sets

C. rowing sprints
Row 300 meters @ 90%
Rest 1 minute
5 sets

Monday, February 14, 2011

Tuesday, February 15, 2011

A1. Push-Press
Beginner: 5, 5, 5; rest 3 min
Advanced: 4-5 reps, 4 sets; rest 3 min
A2. L-Sit: 7 sec hold; 4 sets
Beginners can do hanging leg raises: 4 sets of 5 reps

B. For Time:
15 OHS 65/95 lbs
15 push-ups
15 toes to bar
5 sets

Photos from the week

Paleo/primal/Real Food

Here is a list of some real food that you should be eating:

1. animal meat and fat: BUT...if you are going to eat animal fat make sure it is from a pastured animal. Factory farmed animal fat is going to be way higher in omega 6s (pro-inflammatory) and it will not have any of the benefits of pastured meat such as the beta-carotene.

2. raw, pastured butter and cream and eggs (we have Cool Springs Ranch eggs)

3. vegetables, try and get organic. Pesticide use is extremely high in non-organic vegetables.

4. some fruit, but very little.

5. nuts, olive oil, coconut oil, coconut milk, avocado

substitutions: grated cauliflower for rice, spaghetti squash for spaghetti, sweet potato fries or baked for french fries (best eaten post workout).

For breakfast today I had a cup of coffee with raw, pastured cream, two eggs fried in raw, pastured butter and some leftover moose roast. Yummy!

Here is a good recipe for paleo crackers: I usually eat them with guacamole.
2 cups of fine almond meal ( just chop up and blend almonds in the blender)
1 tsp baking soda
1-2 tbsp of dried oregano
1 cup of finely grated parmesan or romano cheese (unfortunately, Janeen doesn't have any raw, pastured cheese yet)
2 tbsp of olive oil
3 tbsp water
Mix it all together and then roll it out on wax paper until it is really thin. I use a glass as a rolling pin. Then pop it in the oven at 350 for about 15 min. Easy Peasy!
Brenda also has a great cracker recipe.

Upcoming Scheduling Changes - we're growing!

Just a reminder that we will be installing new equipment in the gym and in the change areas this weekend. This means that flux will be closed Saturday, February 19th and Sunday, February 20th.

We will hold 2 regular WODs on Monday, February 21st (family day) at 10am and 11am.

Also, we have added an extra WOD on Sundays starting February 27th. This means Sunday classes will be scheduled as follows:

Sunday flux classes

11:30-12:15pm - flux Kids - porch puppies
12:15-1pm - flux Kids - big dawgs

1-2pm - WOD
2-3pm - WOD
3-4pm - Gymnastics

Monday, February 14, 2011 - I Heart flux!

3 hang muscle cleans
rest 2 minutes
5 sets

Back Squats
Beginner: 3 sets of 5 reps @ 32x2; rest 3 min
Wave loads
5,3,1,5,3,1; rest 4 min

3 power cleans (these should be touch and go reps)
3 wall walks (return to plank on wall maintaining bodyline - try not to touch ground in between)
rest 2 minutes
7 sets

Sunday, February 13, 2011

flux CrossFit Paleo Challenge #3 AKA Pudge Reduction!

The time has come for our next paleo challenge! We've changed up the parameters this time. Here's the scoop ...

flux CrossFit Paleo Challenge #4
Begins Tuesday, February 15th
Duration: 12 weeks

1. Food - paleo/ primal/ Weston A. Price. Try to think about where your meat is coming from - try to buy grass-fed pastured meats, raw dairy.

This time around we're also counting points for the cheats which means any kind of sugar, honey, maple syrup, etc. ("paleo treats" or not) counts as a point every time. The goal is to keep a low score here! Honour system of course! Alcohol does raise your blood sugar levels so it also counts as a cheat.

2. Performance - the final WOD (at 3 different levels) will be held during the first week of May! In the CrossFit spirit the WOD will be a surprise - announced on Sunday, May 1st. The WOD will contain at least one monostructural cardio, a weight lifting movement and a gymnastic movement. The workouts will be designed in such a way that anyone can participate.

3. Participation on the Blog (recipes, articles, support, and general comments on your performance)

4. Measurements - for those athletes whose goal is pudge reduction, we are including measurements. For those whose goal is to gain weight or not lose weight, we will count more on your performance scores.

5. Supporting your fellow athletes!

Prizes include: a pair of vibrums, a massage from Heidi, gift certificate from Cool Springs Ranch, gift certificate for a night out and much more!

6. Please sign up here if you plan on taking part.

Sunday, February 13, 2011

A1. push-ups
Beginner: 1 negative, rest 30 sec, 1 neg x 4 sets
Intermediate: 2-5 push-ups x 4 sets
Advanced: pseudo planche push-ups, 5-10 reps, x 4 sets
A2. pull-ups
Beginner: 1 negative, rest 20 sec, 1 neg. x 4 sets
Intermediate: 1-5 pull-ups, x 4 sets
Advanced 1-5 wide grip pull-ups x 4 sets

Box Jumps x 12 24"
Kb Swings x 21 35/50 lbs
burpees x 12
No rest in the transition. Each movement should be unbroken.
rest 4 minutes
5 sets

Saturday, February 12, 2011


There have been too many last minute cancellations lately. Please try and give me as much notice as possible if you must cancel.

Keep in mind that I base how many classes I need to have and how many coaches I need on the floor on the number of athletes signed up for each class. When there are 8 people signed up I often try and have more than one coach. So, when 4 of you cancel, it means the second coach isn't needed and perhaps the second class isn't needed either.

Canceling at the last minute is not fair to your fellow athletes. For example, for the last three weeks the Sunday 1pm WOD has been full up until about half hour before class, then a number of people cancel at the last minute. Other athletes would have signed up and come to class but there wasn't enough notice because of the late cancellations. Please respect your fellow athletes.

Also keep in mind that I individualize many of your workouts. There is no point in me taking the extra time to individualize each workout if you are not going to show up for class.


Friday, February 11, 2011

Saturday, February 12, 2011


But..with rest!

5 Rounds
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 push jerks 155/105 lbs
Rest 3 min
5 sets

an invitation to fashionologie from fluxer Kendra!

Fellow fluxer Kendra is inviting all flux athletes and friends (invitation is posted in the communication center) to an event she's hosting at Fashionologie and the Creek Bistro this Sunday, February 13th from 11am to 3pm!

2 for 1 brunch at the Creek (seatings at 10am, 11am, and 12pm)
then on to fashionologie for some serious savings (10-70% off)!

Thursday, February 10, 2011

Friday, February 11, 2011

A. split jerks: 10 min of practice
Work on speed. Do not worry about going heavy.

Beginners: Do push press or push jerk 5 sets of 3 reps; rest 2 min

B. downward dog push-ups: mark out your triangle and do three reps every 60 sec; 5 sets
Or, hspu, 1-5 reps every 60 sec, x 5 sets

C. For Time:
2 km row

see Dec 21, 2010

Thursday, February 10, 2011


thrusters 65/95 lbs

chin must break the vertical plane of the bar!

Wednesday, February 9, 2011

Parking tonight

Just a reminder for all those coming to the flux CrossFit Nutrition seminar tonight, please park on 14th or 15th rather than in front of the house on McTavish Street. Thanks!

See you tonight.

Tuesday, February 8, 2011

Wednesday, February 9, 2011

A. Deadlifts
Beginners: @ 22x2,4-5 reps, 3 sets; rest 3 min.
Advanced: Clusters: take your 5 Rep Max and add about 10 pounds to it, doing: -you wait 10 sec after each single, 3 sets; rest 5 min.

B. AMRAP double unders in 10 minutes

If you do not have double unders do 5 minutes of double under practice and then do:
AMRAP in 5 min - burpees, jumping sideways over 2 15 lb plates.

Monday, February 7, 2011

Tuesday, February 8, 2011

A1. push-ups of sorts
Beginners: negatives, 1 rep, rest 30 sec, 1 rep; 7 sets, which= 14 reps
Intermediate: 1-3 push-ups; rest 30 sec, 1-3 reps, 7 sets, which equals = 14-42 push-ups
Advanced: pseudo planche push-ups, 3-5 reps, 7 sets, which = 21-35 push-ups

A2. back levers
1 rep, 5 sec hold, x 7 sets

Rowing Sprints
Row 45 sec @ 95 % intensity
rest 45 sec active walking
10 sets

Sunday, February 6, 2011

Nutrition Seminar - this Wednesday, February 9!

Reminder - 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.

Members can sign up on our mindbody schedule. To let us know if you're bringing guests, please email us at fluxregina@gmail.com.

darci and charity

Monday, Feb 7, 2011

7 sets
1 min wall balls 14/20 lbs
1 min sumo deadlift high pulls 55/85 lbs
1 min burpees
rest walk 5 minutes - all at game pace

Work with a partner to count your reps.

Sunday, February 6, 2011

A1. pull-ups
Beginners: 30 sec negative x 7 sets
Intermediate: 1-3 reps x 7 sets
A2. Straddle L-sits: 5 sec hold, 2 reps, rest 30 sec x 7 sets

5 heavy front squats (not a 5 rep max)
zero seconds rest
20 kettlebell clean and jerk 35/50 lbs
zero seconds rest
3 minutes rest
5 sets

Friday, February 4, 2011

Saturday, February 5, 2011

A. push-ups
if you do not have a push-up do a negative, holding as long as possible at your sticking point, x 10 sets, resting 45 sec between reps. If you have one or two push-ups, do 1-2 reps, rest 30 sec x 10 sets. If you have 3-4 push-ups, do 3-4 reps, rest 30 sec x 10 sets. If you have more than 10 push-ups, do pseudo planche push-ups 1-3 reps, rest 60 sec x 7 sets.

B. rowing sprints
Row 3 minutes @ 85 % intensity
Row 3 minutes @ 50 % intensity

6 sets

You can do A or B first.

Thursday, February 3, 2011

Friday, February 4, 2011

A1. Back levers, 5 sec hold, 7 sets, rest 20 sec.
A2. handstand, 1 rep, 30 sec hold, 7 sets; rest 20 sec.

B. Back Squats
Beginners 5, 5, 5; @ 32x2, rest 2 min.
Advanced: 8,6,2,8,6,2; rest 3 min.

C. KB Snatch Ladder 15-1 unbroken 35/50 lbs
Beginners: do 1 arm kb swing
For Time


For those of you planning on doing the events for Sectionals you need to come to some olympic lifting classes.

Wednesday, February 2, 2011

Thursday, February 3, 2011

A. Jerks (from rack)
3, 3, 3; rest 3 minutes between sets
Beginners will do push press

B. wallballs 20 sec.
hang power cleans 95/135 lbs 20 sec.
ring dips 20 sec.
7 sets
rest 2 minute between sets

Tuesday, February 1, 2011

Wednesday, February 2, 2011

A. back levers, 1 rep, rest 20 sec x 7 sets - hold for 5 sec.

For Time:
25 kb swings 35/50 lbs
Row 250 meters
25 chin-ups
row 250 meters
25 kb or goblet squats 35/50 lbs
row 250 meters
25 burpees

CrossFit Sectionals

The CrossFit Sectionals will soon be upon us. This year, there is no centralized host for the workouts but rather athletes will be required to send in videos of their performance. THere are many of you at flux that have never competed and yet are formidable opponents! This new format might be an easier way to get involved. We will treat each workout like any other wod with the only difference being that it will be videotaped. If you are interested please let me know and be sure to read the link below.


Reminder for Coaches

We have a boxing session for the Advanced class on Wednesday. Jon will be taking us through the movements so that we can learn how to SAFELY punch the bag without breaking our wrists! We will begin with small dumbbells before we progress to the gloves.