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Thursday, March 31, 2011

Friday, March 1, 2011

A. 20 min of tech work on cleans

Tall muscle cleans
Clean High Pull from the Midthigh
Hang Power Cleans
Halting Clean Deadlifts
tall clean




B. Event 2 of the CrossFit Open

15 min AMRAP:
9 deadlifts 100/155 lbs
12 push-ups
15 box jumps 20/24"

Eat Your Liver!

How many of you eat liver?

I am going to give the raw liver pills a try with the liver from Cool Springs Ranch. Here is a great article on why you should eat liver from the Weston A. Price Foundation.

The following is an excerpt from the Weston A. Price article on the health benefits of liver.

So what makes liver so wonderful? Quite simply, it contains more nutrients, gram for gram, than any other food. In summary, liver provides:
An excellent source of high-quality protein
Nature’s most concentrated source of vitamin A
All the B vitamins in abundance, particularly vitamin B12
One of our best sources of folic acid
A highly usable form of iron
Trace elements such as copper, zinc and chromium; liver is our best source of copper
An unidentified anti-fatigue factor
CoQ10, a nutrient that is especially important for cardio-vascular function
A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.

Liver’s as-yet-unidentified anti-fatigue factor makes it a favorite with athletes and bodybuilders. The factor was described by Benjamin K. Ershoff, PhD, in a July 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine.
Ershoff divided laboratory rats into three groups. The first ate a basic diet, fortified with 11 vitamins. The second ate the same diet, along with an additional supply of vitamin B complex. The third ate the original diet, but instead of vitamin B complex received 10 percent of rations as powdered liver.
A 1975 article published in Prevention magazine described the experiment as follows: "After several weeks, the animals were placed one by one into a drum of cold water from which they could not climb out. They literally were forced to sink or swim. Rats in the first group swam for an average 13.3 minutes before giving up. The second group, which had the added fortifications of B vitamins, swam for an average of 13.4 minutes. Of the last group of rats, the ones receiving liver, three swam for 63, 83 and 87 minutes. The other nine rats in this group were still swimming vigorously at the end of two hours when the test was terminated. Something in the liver had prevented them from becoming exhausted. To this day scientists have not been able to pin a label on this anti-fatigue factor."


And... from Mark's Daily Apple:


Running on Sunday

Just to let you know, we will be running on Sunday. We are doing the benchmark WOD Helen. We will have a new 400 meter route that is much drier than the alley route.

For those of you new to Helen...

This is a video of James "OPT" Fitzgerald. James is my coach and I am also studying with him through his Coaching Certification Program. You can read all about the program through the link below.


Wednesday, March 30, 2011

Thursday, March 31, 2011

A. Deadlifts -see Friday, March 25

Beginner: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3; rest 3 min

B. For Time:
Front squats x 9 85/125 lbs
knee to elbows x 11
burpees x 9
3 sets

C. Rest 5 min and do 10 min of muscle-up practice - NO KIP.

More words of wisdom from Mr. Rippetoe.

Wednesday, March 30, 2011

For Times

Box Jumps x 14 24"
Renegade rows x 14 (7 per arm) 35/50 lbs
Row 300 meters
Rest 5 min
5 sets

Tuesday, March 29, 2011

Cultural Makers at Flux

Congratulations to fellow Fluxer Gerry on his 2010 CBC Literary Award! You can read all about his accomplishments below.


And... Mr. Ty Hammer will be playing with his band The Lonesome Weekends on Friday April 8th at The Artesian! I put up a poster in the change area.

Monday, March 28, 2011

Tuesday, March 29, 2011

A. Power cleans

3, 3, 3, 3, 3; rest 3 min

B. 7 Rounds
7 ring dips
25 kb swings 35/50 lbs
For Time

Intro Sessions starting this weekend!

The next round of intro sessions for groupon folks and others is starting this weekend. We have 2 spots left in the Saturday, April 2nd intro #1 session (1-2pm) and 4 spaces left intro #1 session beginning on Thursday, April 7th (8:30-9:30pm).

If you know anyone who bought the groupon and wants to get started, they should email me to register asap.

Also, if you know anyone else (who didn't purchase the groupon) and would like to get started we can also get them in to this round of intro sessions.


Sunday, March 27, 2011

Monday, March 28, 2011

A. Back Squats

5, 5, 5 @ 22X2, rest 2 min.

B. For Time:
4 push press or push jerk 85/125 lbs
6 pull-ups
8 burpees
8 rounds

Saturday, March 26, 2011

Sunday, March 27, 2011

A. Work on Handstands for 10 min.

B. For Time:

Thrusters x 10 65/95 lbs
Kb Swings x 15 35/50 lb
5 sets

Friday, March 25, 2011

Saturday, March 26, 2011

A. Pull-ups
Beginners: Negatives (We continue to have tremendous success with this method)! x 7; rest 1 min
Find your sticking point and hold it, followed by a controlled completion of the movement.

Intermediate: 1-5 reps on the minute for 10 min. Here is an example of what your chart should look like:
5, 3, 3, 2, 4, 2, 4, 3, 1 , 1 = 28 reps in 10 min.

Advanced: If you have 5 REALLY WIDE PULL-UPS, do 1 arm chin-ups. 1 rep each arm x 7 sets; rest 1 min

Advanced: WIDE PULL-UPS, do 1-5 reps on the minute for 10 min.

B. KB Clean and Jerk Practice for 5 min

C. Row 16 calories
zero seconds rest
alternating KB Clean and Jerk 35/50 lbs x 16 (8 per arm)
Row 16 calories
active rest for 4-5 min (DO BODYLINE DRILL: 30 SEC ON BACK AND STOMACH)

Climbing and Pulling!

Thursday, March 24, 2011

Friday, March 25, 2011

A1. Deadlifts:
Beginners: @ 22X2, 5 reps x 3 sets; rest 1 min
Advanced: 3, 3, 3; rest 2 min

A2. Back levers, 5 sec hold x 3 sets; rest 1 min.

B. OHS 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 65/95 lbs
Ring Dip 9, 8, 7, 6, 5, 4, 3, 2, 1

If you cannot hold yourself up in a support position on the rings, do push-ups. You may use a band for your ring dips if you have a solid 5 sec hold in a support position.

What's a support position?

Curious About Paleo?

Looking for some new paleo recipes? Here ya go!


To Learn about paleo, listen to Robb Wolf's podcasts:


Wednesday, March 23, 2011

Thursday, March 24, 2011

A. Push Ups!!!
Beginners: if you do not have a push-up, do 1 negative every 60 sec for 7 sets.

Intermediate: If you cannot do 10 perfect push-ups yet then do 2-5 reps on the minute for 7 minutes.

Advanced do pseudo planche push-ups 5 sets of 3 reps; rest 1 min. If you have a solid pseudo planche push-up, then move onto the planche push-ups with a wall. I did some of these last night. They are very challenging! I found that if I didn't keep my bodyline, the movement was impossible. 2-3 reps x 5 sets; rest 1 min.

B. thrusters x 21 55/85 lbs
rope climb x 2
12 burpees
rest 3 min.
2-3 rounds

Upon completions do as many toes to bar in a minute as possible. Your minute starts when you are finished your last burpee. Subtract your reps completed on toes to bar for total time.

If you cannot climb the rope, do 8 pull-ups each round. You may use a band.
If you do not think you can do the thrusters unbroken in at least your first set, reduce the weight.


Tuesday, March 22, 2011

Wednesday, March 23, 2011

A1. Front Squat -see March 17
Beginners: @ 22X2, 5, 5, 5; rest 1 min
Advanced: 2, 2, 2, 2; rest 1 min

A2. L-sits or V-Sits
5 sec hold, 2 reps, rest 30 sec x 3 sets; rest 1 min.
Do hanging leg raises if you cannot hold yourself up on the parallette bars.

B. 5 Box Jumps (24") on the minute and then accumulate 100 KB Swings 50/70 lbs. For Time.

Beginners do 5 box jumps on the minute and accumulate 50-75 KB Swings. For Time.

Rest 5 min.

2 wall walks x 3 sets; rest 1 min. Work with a partner so you can get your palms close to the wall.

Leonard's in Town!

Hey everyone,
Leonard is here training at Flux for the week and we would like to celebrate his birthday with him at Earls this Thursday night at 8 pm. Come on out!

Monday, March 21, 2011

Tuesday, March 22, 2011

5 Rounds for Time:

20 push press 55/75 lbs
20 pull-ups
20 cal row
20 burpees
walk rest 8 min between sets - all at 95%

15 push press (Coaches will help you decide on a weight)
8 pull-ups (You may use a band or do ring rows)
15 cal row
10 burpees
Walk rest 4 minutes between sets.

If you are using a band for your pull-ups reduce the reps to 12.

Clean warm up

I thought I would repost some of the great warmup movements that prepare the athlete for the clean. The point of these drills is to establish a consistent motor recruitment pattern. Perform them methodically and with care and your lifts will improve.

These drills are from Catalyst Athletics. I couldn't find a video of the tall muscle clean.




Sunday, March 20, 2011

Monday, March 21, 2011

A. Push-ups
Beginners: 1 negative x 7 sets; rest 1 min
Intermediate: 1-5 reps x 7 sets; rest 1 min
Advanced: For Time: 10-1 ring push-up ladder

B. Toes to Bar 15 x 3; rest 2 min
Beginners: 5 sets of 5 reps; rest 1 min

C. power clean 3 x 3 @ 80%; rest 2 min
Beginner: do hang power clean 5 x 5; rest 2 min

D. 15-1 jumping squat ladder For TIme

Sunday, March 20, 2011

A1. Press
Beginners: @ 21x1 5-6 reps x 3 sets; rest 1 min
Advanced: 1-2 reps x 4 sets; rest 1 min

A2. Air Squats (only for those not competing) @ 23x2 8-15 reps unbroken x 5 sets; rest 2 min

B. Row Sprints
45 sec @ 100% intensity
rest walk for 45 sec
6 sets

Saturday, March 19, 2011

1 PM CrossFit Open Event 1

Good luck to all who are competing today at Flux.

It has been a blast cheering and judging for the Fluxers who competed yesterday!

So much heart!

See you guys at 1 today!

Friday, March 18, 2011

Saturday, March 19, 2010

A. Back Squats
5, 5, 5 @ 22X2, rest 3 min.

B. double unders x 21
push-ups x 11
KB Swings x 15 35/50 lbs
Rest 3 min
5 Rounds

If you have to, do your push-ups on your knees.

Thursday, March 17, 2011

Friday, March 18, 2011

Beginner: walk up into a handstand, 10 sec hold, rest 45 sec x 5 sets; work on getting palms closer to the wall

B 5 min of tech work on push press and push jerk

7 reps ground to overhead 95/135
10 pull-ups (you may kip and or use bands)
21 calorie row
Beginners should do deadlift, then hang power cleans and then push press.
rest 3 min
6 sets

Wednesday, March 16, 2011

Thursday, March 17, 2011

A. bodyline drills 30 sec hold x 3 sets

B. For those competing: pull-ups, 2-3 reps x 3 sets; rest 1 min

C. front squats See Jan 24
Beginner: 22x2 5, 5, 5 all at same weight; rest 2 min
Advanced: 3, 3, 3; rest 2 min

D.toe to bar 10 reps x 3 sets; rest 1 min.

e. only for those NOT COMPETING: BOX JUMPS AMRAP in 20 sec, rest 60 sec x 7 sets; Have someone count for you.

Reminder: Paleo Potluck at Wendy's Sat 5:30 pm

Wendy is having a paleo potluck this Saturday at 5:30 pm. I recommend you come out to for this fine occasion, especially the new folks who are curious about the whole paleo/primal approach to food.

CrossFit Open Competitors

IF you would like some extra snatch practice please sign up for this WED and or THUR at 7:30 pm.

Wednesday, March 16, 2011

Here is the first event of the CrossFit Games!

Go to the below link for video demonstration.


CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Tuesday, March 15, 2011

Wednesday, March 16, 2011

Advanced/ Intermediate and Beginner
3 power cleans HEAVY
10 Burpees AFAP
rest walk 5 min
3 sets

3 tough deadlifts
Row 100 meters AFAP
rest walk 5 min
3 sets

A. Beginners Do 5 heavy hang power cleans

B. Beginners: Do 5 tough deadlifts

Flux CrossFit Affiliate Team

For those of you who registered for the CrossFit Open, you need to sign up under the Flux CrossFit team as well.

Log into your account and at the bottom it reads "Join Team." Click here and sign up under Flux CrossFit.

Here is a list of the Flux Competitors:


Monday, March 14, 2011

Tuesday, March 15, 2011

A. 10 min of handstand practice: work on breaking and re-establishing bodyline.

Super Advanced: Do Bulgarian Ring push-ups - 2-5 reps x 5 sets; rest 2 min

Advanced: Ring push-ups: on the minute, do 1 ring push-up, then 2 at two min, 3 at three min, until failure.

INtermediate: unbroken do 2-4 ring push-ups on the minute for 10 minutes

Beginner: Do either 2-4 push-ups on the minute for 10 minutes or if that is too challenging, do 1 negative, rest 45 sec x 10

C. pull-ups
Advanced: Do 3-5 wide grip pull-ups (and I mean really wide), if that is too easy, add weight x 4 sets; rest 2 min.
INtermediate: Do 2-5 regular pull-ups x 4 sets; rest 2 min
Beginner: Do 1 negative, rest 60 sec x 5 sets; rest 1 min

D. Toe to bar, 10 reps x 4 sets; rest 2 min.
scale as necessary. If you cannot hold yourself up on the bar, do bodyline drills.

E. If you are not training Wed and you did not train Tuesday, do 1 min row, rest 1 min x 5 sets

NOTE: Bulgarian Ring Push-ups require that you start in a support position (palms out) and that you go out as wide as you can as you descend to the bottom. As you push back up, pull the rings back in.

New Cancellation Policy at flux CrossFit


Over the past few months we have noticed a number of athletes canceling at the last minute or not even showing up for a class they're registered in. Up to this point we've let this slide with just a friendly reminder. However, with the marked increase in times that this is happening recently, we realize that the friendly reminder is not really working.

There are many reasons why it is important to cancel in a timely manner. Here are a couple:

Darci looks to see who is attending classes and then goes about individualizing the program to suit those athletes' needs and capabilities. This takes quite a bit of time and work.

And more importantly, it is about respecting your fellow flux athletes so that others have the opportunity to get in to the spot in class that you have taken up. We pride ourselves in keeping our classes capped so that our coaches can give every athlete and their workouts close attention. This means that if athletes don't cancel with enough notice, the folks on the wait list don't have time to get to the session. And, if folks just don't show up, then they have taken up a spot that could have been used by another athlete.

Our solution:

After a great deal of consideration and discussion with our coaches, we've decided to implement a new cancellation policy. Starting Sunday, March 20th the new cancellation policy is as follows:

New Policy

Any flux member who does not give 8-hours notice when canceling out of a session will be subject to a $5 charge (each time).

We appreciate that everyone has busy schedules and things do occasionally come up, however, with this policy we are trying to respect all of our flux athletes.

Thanks again for jumping on board with our new policy!

Charity (and Darci)

Gymnastics Strength

"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 Summers.

We have a lot of new folks at Flux these days and many have been asking about the benefits of gymnastics training. This article should answer most of your questions. This is an article I posted sometime ago.



It's the little things that count!

Here are a few photos that illustrate stability work for the midline and the scapula area. Gymnastics require so much more stabilization in the small muscles and it is important not to forget about the tiny musculature in the scap and shoulder area.

Monday, March 14, 2011

A. tech work on cleans 10 min

50 double unders
30 squat cleans 95/135 lbs
50 double unders

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

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

Sunday, March 13, 2011

Sunday, March 13, 2011

A. After your warm-up (10 min max), be sure to do 10 minutes of scapular and shoulder work.

B. Bodyline drills
Work with a partner, do 30 sec on your stomach and 30 sec on your back x 3

Advanced: do your bodyline drills between two boxes - 30 sec on front, back, side, side x 2

AMRAP in 20 min
KB Swings 35/50 lbs x 11 (Russian)
Box Jumps 20/24" x 11
hspu x 3-7

If you are close to a full hspu then you can work on your concentric phase today. If not, do downward dog push-ups or elevate your feet. IF your downward dog position basically looks like a slightly elevate push-up, put a block under your head and edge your feet forward. If you can do 7 hspu then be sure to elevate onto plates and work towards a true hspu.

Saturday, March 12, 2011

Snowshoeing for the 2 pm class Sunday

The 2 pm class will be snowshoeing this Sunday. We will be meeting at the gym and then walking over to the park. Dress accordingly. We will be doing some new kb movements as well, such as alternating kb swings (these are perfect for practicing in the snow)!

Saturday, March 13, 2010

A. Work on kb snatch technique for 10 min.

B. planche holds
either use the bands or do them on the parallette bars: 3 sec hold, rest 30 sec x 7 sets

C. pull-ups 30 sec
thrusters 65/95 lbs 30 sec
rest 3 minutes
7 sets

You may use bands for the kipping pull-ups.

Friday, March 11, 2011


How's the paleo going? I am hearing about a lot of inches lost around the belly! Good work! YEah to insulin sensitivity!

You can post your paleo comments here rather than going back to the old thread.

More new sessions starting next week!

Starting next week we have added even more sessions for the WOD. The following are new or have been revived:

Wednesday, 7:30-8:30pm WOD
Thursday, 7:30-8:30pm WOD
Saturday, 11am-12pm WOD

And don't forget about the 2 new sessions for WODs on Tuesday and Thursday from 11am-12pm.

If you have any questions contact Charity! Thanks.

Paleo/primal/real Food Potluck at Wendy's

Wendy has graciously opened her home to all you meat eating Fluxers for a paleo potluck. This would take place March 19 at 5:30 pm. This is a great opportunity for new folks to come on out and meet some of the veterans of Flux. Please RSVP here if you would like to come.

Thursday, March 10, 2011

Friday, March 11, 2011

A. Hang Power Clean Drills
3 sets of 5 Tall Muscle Cleans
3 sets of 5 High Hang Pulls

9 hang power cleans 105/145 lbs
9 double unders
9 ring dips
Rest 5 min
7 sets

If you cannot hold yourself up on the rings, do 9 push-ups, as perfectly as possible or do 9 push-ups on your knees. If you can hold yourself up on the rings, you can use the bands for your ring dips.

Wednesday, March 9, 2011

Thursday, March 10, 2011

A1. Back Squats
Beginner: @ 22x2, 5-6 reps x 3 sets
Advanced: @ 12x2, 5, 5, 5; rest 2 min
see- March 1, 2011

A2. L-sits, 5 sec hold, x 2 reps, rest 30 sec between reps x 3 sets

B. Rowing Sprints
45 sec @ 100%
Rest 3 min
10 sets

Gymnastics Progress

So great to see so many of the Flux athletes progressing into the straddle back lever.

CrossFit Open Sectionals

If you would like to compete in the CrossFit Open Sectionals you must register. The cost is $10.00.


Tuesday, March 8, 2011

Wednesday, March 9, 2011

A. Press

Advanced: 2-3 reps x 4 sets or 1-2 reps x 4 sets; rest 3 min

Beginner: 22x2, 4-5 reps x 3 sets or 3-4 reps x 3 sets; rest 2 min

If you made all of your reps at the high end of the rep scheme then go up in weight and down in reps. If you didn't hit the high end of the rep scheme then stay the same as last week.

See Thursday, February 24, 2011

B. double unders x 30
push-ups x 6 - 15
kettlebell swings x 15 35/50 lbs
burpees x 15
rest 4 min
7 sets

Flux CrossFit Affiliate Team

Is anyone interested in joining a flux CrossFit affiliate team for the CrossFit Games? Basically, all you have to do is complete the each event each week. One event will be posted every Wednesday and you have until the Sunday to complete. We are registering as an affiliate so we will have judges at Flux to validate your scores.

Monday, March 7, 2011

Tuesday, March 8, 2011

A. Advanced: cleans - in 15 min go for a 1 RM
Intermediate: cleans 2, 2, 2, 2, @ 90-95% 1RM; rest 2 min
Beginner: either cleans or hang power cleans 5, 5, 5; rest 2 min

B. pull-ups (static)
Advanced: weighted - 2-3 reps x 5 sets; rest 2 min
Intermediate: 1-4 reps x 5 sets; rest 60 sec
Beginner: 1 negative x 5 sets; rest 60 sec.

C. Row 500 meters
30 box jumps 24"
30 OHS 65/95 lbs

Sunday, March 6, 2011

Monday, March 7, 2011

A1. Support position on rings, 30 sec hold x 3 sets
Advanced: have your partner swing the rings for further stability work.
Beginners: have your partner help to stabilize you

A2. Back arches, 10 sec hold x 3 sets

B. Ring Dips
2-5 reps x 5 sets; rest 60 sec.

C. KB Snatch Ladder For Time
55/ 70 lbs

D. Toe to Bar 15 reps unbroken x 5 sets; rest 60 sec.


Coaches, athletes and parents,
Please start parking on either 14th or 15th ave. We have an increase in traffic and we would like to keep our neighbours happy!

Thanks for your cooperation.

Sunday, March 6, 2011

A. deadlifts
Beginners @ 22x2, 5 reps x 3 sets; rest 3 min
Advanced: 5, 5, 5; rest 5 min.

B. On the minute do 2-5 burpees, followed by 75 thrusters @ 65/95 lbs
This is a CF football inspired wod.

Friday, March 4, 2011

Saturday, February 05, 2011

CINDY AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats

Beginners do 12 min AMRAP

If you cannot hold yourself over the bar for 5 sec do ring rows.
You may use a band for your pull-ups.

Thursday, March 3, 2011

New Classes - WOD for parents with babies

That's right fluxers we're adding in two new classes on Tuesday and Thursday at 11am starting next week!

These new sessions are regular WODs, but they are especially for those flux parents who want to or need to bring their babies with them to the workout.

All flux athletes are welcome to register for these sessions but be warned there may just be some extra noise of the baby kind (giggles, cooing, funny little snorts, and even some crying)! Yeah for the baby fluxers!

darci and charity

Friday, March 4, 2011

A. back levers, 3 sec hold, 5 sets; rest 45 sec.

B. 12 push or split jerks 95/135 lbs
12 box jumps 24"
12 kb swings 35/50 lbs
7 sets
rest walk 4 minutes between sets


Please give these articles on cholesterol a read.



Wednesday, March 2, 2011

Thursday, March 3, 2011

A. tech work on power clean.
3 sets of 5 halting clean deadlift (light weight)
3 sets of 5 tall muscle clean barbell only
3 sets of 5 clean high pull (light weight)

A. Power cleans
Do 2 power cleans on the minute for 10 minutes at a heavy weight.

Rest 5 minutes

B. AMRAP in 10 minutes:
Row 250 meters
Knee to Elbows x 11
KB squats x 15 35/50 lbs

Wednesday, March 2, 2011

A1. pull-ups:
Beginners: 1 negative x 5 sets; rest 60 sec.
Intermediate: 1-3 x 5 sets; rest 60 sec.
Advanced: 1-5 wide grip x 5 sets; rest 60 sec.

A2. Good Mornings: 15 reps x 5 sets

B. On the minute do 3-7 ring push-ups and continue for as long as it takes you to complete 200 double unders.
If you can't do double unders either do 600 single unders or do a total of 100 box jumps at 12 "