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Friday, April 29, 2011

Saturday, April 30, 2011

A. Press
Beginners: @ 21x2, 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3; rest 3 min

thrusters x 10 85/125 lbs
KB Swings x 15 35/50 lbs
box jumps x 10 20/24"
rest 5 min
6 sets

Thursday, April 28, 2011

Friday, April 29, 2011

A. Go for an 800 meter run @ 90% intensity.

rest 5 min.

4 Rounds:
sandbag sprint 25 meters there and back 25/40/55/80 lbs
kb farmer's walks 25 meters there and back 50/70 lbs
sandbag sprint 25 meters there and back
kb farmer's walk 25 meters there and back
10 weighted pull-ups 15/30 lbs

Wednesday, April 27, 2011

A1. Back Squats
Beginners: 5, 5, 5, @ 22x2; rest 1 min
Advanced: 3, 3, 3, 3; rest 2 min

A2. L-Sits: 1 rep, rest 45 sec, 1 rep x 4 sets

B. Toes to Bar x 10 reps
front squats x 15 reps 65/95 lbs
row 200 meters
rest 3 min
5 sets

Wendy's shoulder injury has not stopped her from training. If you have an injury take it as on opportunity to work on other elements of your fitness.

Tuesday, April 26, 2011

Wednesday, April 27, 20011

For Time:
You may use bands for your pull-ups and ring dips as long as you are able to hold yourself over the bar for 5 sec and do a support hold for 5 sec. If you cannot hold yourself over the bar, do ring rows. If you cannot do a 5 second support hold on the rings do push-ups.

10 pull-ups
10 ring dips
200 meter run
9 pull-ups
9 ring dips
200 meter run
8 pull-ups
8 ring dips
200 meter run
7 pull-ups
7 ring dips
200 meter run
6 pull-ups
6 ring dips
200 meter run
5 pull-ups
5 ring dips
200 meter run
4 pull-ups
4 ring dips
200 meter run
3 pull-ups
3 ring dips
200 meter run
2 pull-ups
2 ring dips
200 meter run
1 pull-up
1 ring dip
200 meter run

Tuesday, April 26, 2011

power clean and jerk x 9 95/135 lbs
15 burpees
30 double unders
rest 5 min
6 sets

Work with a partner and count reps for each other.
Ask your coach for scaling options.

Sunday, April 24, 2011

Monday, April 25, 2011

beginners: 5, 5, 5, rest 20 sec

advanced: 3,3,3 rest 20 sec

A2. 20 box jumps as fast as possible 20 and 24 inch; rest 2 min

A3. advanced: 10-20 unbroken plyo push-ups, 3 sets; rest 30 sec
beginner: 2 negatives, rest 45 sec between, 3 sets; rest 30 sec
intermediate: 2-10 push-ups3 sets; rest 30 sec

B. 500 meter row
400 meter run
rest 5 min
3 sets

Friday, April 22, 2011

Sunday, April 23, 2011

A. Back Squats
Beginners: @ 32X2 5, 5, 5; rest 3 min

Advanced: 3, 3, 3, 3; rest 4 min.

B. For TIme:
3 rounds of:
15 push press 85 / 125 lbs
25 KB Swings 35/50 lbs
and then one, 800 meter run

Saturday, April 23, 2011

A. pull-ups
Advanced: AMRAP @ 20X1 x 5 sets; rest 2 min
Beginner: 1 negative, rest 45 sec x 5 sets

Be sure to do some scapular warm up before your pull-ups. If you are able to, work on one arm scapular retractions.

B. 7 Rounds for Time
200 meter Sandbag run (pick a weight)
5-15 push-ups
10 burpees

Friday, April 22, 2011

Competition WOD #5

AMRAP in 20 Minutes
5 cleans 100lb/145lb
10 toes to bars
15 wallballs 14lb/20lb

Wednesday, April 20, 2011

Thursday, April 21, 2011

A. AMRAP in 8 min:

9 front squats 85/125 lbs (These should be unbroken at least on first two sets).
4-9 ring dips

Rest 4 min

AMRAP in 8 min:
15 Box Jumps 20/24"
15 Pull-ups (you should be able to do your first set in 1 to 2 sets so scale accordingly).

Rest 4 min.

AMRAP in 8 min:
200 meter run
10 toes to bar

Wednesday, April 20, 2011

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

Beginners: Work on technique for 10 min and then do presses:
3, 3, 3, 3 @ 21X2; rest 2 min

B. 30 sec wall balls 9"and 10", 14/20lbs
30 sec KB Swings 35/50 lbs Russian
1 Min Rest
7 sets

Sam I Am!

Most of you have had the pleasure of training with Sam but I wanted to put Sam's accomplishments under the spotlight for a moment. Sam has been working hard on the paleo good living thing and it has payed off. She has been training consistently 3-4 times a week and she has been working hard on her weaknesses. Every day that she comes to class I always see Sam swinging on the rings, training her back levers. I love it! This spontaneous playfulness is what I most love about our gym! Recently, Sam committed to working on her support holds on the rings. She is now up to 15 sec. That is excellent stability work. Sam's power and squat cleans continue to improve and she keeps PR'ing every time she does a press or a squat. Solid work Sam!

Tuesday, April 19, 2011

Hard Work= Progress

What a great day for Flux athletes yesterday!

The athletes pictured below all started their push-up progressions with the NEGATIVE. No knee push-ups, no 1/4 range of motion push-ups, just NEGATIVES! And we continue to have great success with this method. THese athletes are pumping out sets of 5-10 reps now with excellent form. Congratulations! And Rebecca has been training her back lever a couple of times a week, and she is close to a full straddle back lever. GIve it another month and I think she will have it. Solid work folks!

Monday, April 18, 2011

Tuesday, April 19, 2011

A. Run 400 meters x 4; rest 4 min. All at 90%

B1. Static Pull-ups @ 20x0 x 2-10 reps, 5 sets; rest 1 min.

B2. Deadlifts: Beginners @ 22x2, 5, 5, 5; rest 1 min

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

Note: If you do not have a pull up or a chin-up, do negatives.

Holiday Schedule this Weekend

Hello flux Athletes!

We've made a few changes to the weekend schedule due to the holiday on Friday. Here are the classes:

Friday, April 22 (Earth Day)
10am WOD
11am WOD
12pm WOD

Saturday, April 23
9am WOD
10am WOD

Sunday, April 24
1pm WOD
2pm WOD
3pm Gymnastics

*No flux Kids classes on Sunday*

For those competing in the CrossFit Open we will doing the competition WOD in all of the classes on Friday!

Here's a shot of Coach Charity holding babies during the Tues/ Thurs 11am WOD (babies too)!

Sunday, April 17, 2011

Monday, April 18, 2011

A. Tall Squat Clean
3, 3, 3, 3, 3; rest 2 min.


B1. Back Lever, 3 sec hold x 5 sets; rest 20 sec

B2. Pseudo planche push-up (on rings or floor) 3-5 reps x 5 sets

Beginner: 1 negative push-up x 5 sets
Intermediate: 1-10 push-ups x 5 sets

C. For Time:
1000 meter row
50 KB Snatches (25 per arm) 35/50 lbs

Sunday, April 17, 2011

A. Build to a heavy jerk or split jerk in 7 sets from the rack.

If you trained yesterday, skip A and work on your cleans.

If you are a beginner only work on technique with the jerk.

Part A should take no longer than 30 min including drill warm-up

B. For Max Reps:

3 Min Box Jumps
1 Min Rest
3 Min Alternating KB Swings
1 Min Rest
3 Min Thrusters 115/85 lb

Friday, April 15, 2011

Saturday, April 16, 2011

A1. Overhead Squats @ 30X0, 3-4 reps x 4 sets; rest 60 sec.

A2. 5 hanging leg raises @ 4232, 5 reps x 4 sets; rest 2 min

B.3 rounds for time:

6 hspu or downward dogs
6 ground to overhead (clean and jerk or clean and push press) 95/135 lbs
10 burpees

If you trained on Friday just do the jerk or press from the rack and do 8 reps.

Friday, April 15, 2011

A. Work on Handstands for 10 min.

B. Work on Cleans for 10 min.

C. 9 Squat Cleans 95/135 lbs
15 burpees
Row 250 meters
Rest 5 min.
6 sets

Wednesday, April 13, 2011

Thursday, April 14, 2011

A1. press x 2 plus max push press @ 10x1 x 5 sets; rest 30 sec.

A2. back lever x 1 rep, 3-5 sec hold x 5 sets; rest 2 min

KB swings x 11 50/70 lbs Russian style
Box Jumps x 11 20"/24"
ring dips x 5-11
rest 2 min
5 sets

If you can do a 5 sec support hold on the rings you may do ring dips.

Wednesday, April 13, 2011

A. All Kinds of Push-Ups
Beginner: negatives x 1 for 10 sets; rest 45 sec.

Intermediate: 1-7 push-ups x 5 sets; rest 60 sec.

Advanced: Pseudo planche ring push-ups 2-5 reps x 5 sets; rest 120 sec.

B. For Time:
33 pull-ups
400 meter run
22 pull-ups
400 meter run
11 pul-ups
400 meter run

If you have a kipping pull-up but the volume is too high, reduce the reps. You should be able to do the first set in less than 4 sets. If you do not have a kipping pull-up, use a band and consult with your coach on an appropriate number of reps.

If you are not ready for band pull-ups, do ring rows.

Tuesday, April 12, 2011

Summer Drinks!


Summertime cocktails are so much sugary fun! Here are a few alternatives to the sweet stuff that will help quench your thirst in the summertime.

Coconut water!!! I drink coconut water during and after longish metcons as a way to get some sugar into the body as well as electrolytes and potassium. Coconut water has only one ingredient- coconut water! And as an interesting sidenote, coconut water has been used as a plasma alternative for soldiers who are wounded in battle. Just be careful because although the sugar in coconut water is natural, it is still sugar.

Monday, April 11, 2011

Tuesday, April 12, 2011

Do 4 sets of the following:

A1. Deadlift x 5 reps (all sets within 90% of 1RM); 20 sec rest

A2. Box Jumps x 10-20 As Fast as Possible 20/24"

rest 2 min

A3. hspu AMRAP in 1 min (do downward dogs if you do not have a hspu or negatives.

rest 2 min

B. 6 sets:
20 sec KB Swings
10 sec Rest
20 sec double unders
10 sec rest

Website- The Healthy Skeptic

I recently came across the ideas of Chris Kresser, an acupuncturist, and as the title of his website suggests, a skeptic when it comes to conventional wisdom regarding health and well-being.

On Tuesday, April 26, Robb Wolf, Matt LaLonde and Chris will be taking part in a roundtable discussion to share their current research and interests. These three have differing opinions when it comes to concerns such as fish oil supplementation and dairy so the discussion should be lively. The title of the podcast is the Paleo-Nerd-A-Thon. You can link up to it on Chris' website through the link below.

Now, if only they would invite someone from the Weston A. Price Foundation to take part in the discussion!


Sunday, April 10, 2011

Monday, April 11, 2011

5 Sets (only time your rows)

Row 500 meters
rest 20 sec
Toes to Bar x 10-20 reps
rest 20 sec
planche plank x 60 sec
rest 60 sec.

Event 3, CrossFit Open

Yesterday several athletes not only PR'd on this workout, they rocked it! Sandi, Alisha, and Jon have very little experience with Olympic Weightlifting and yet they managed 28, 24 and 20 points respectively! These athletes have been at Flux for less than half a year. No fancy weightlifting shoes, no skins... just serious athleticism!

Congratulations to Mieka on her 36 points. Mieka has also been with us for just over half a year!

With less than 10 actual CrossFit style workouts under his belt, Shaun managed 44 points!

Sunday, April 11, 2011

A. After you have sufficiently warmed up, Clean and Jerk Practice for 15 min. Take up to 90% of your 1RM.
-Don't forget to include some tall muscle cleans, clean pulls, halting clean deadlifts into your warm-up.

B. Two sets for Max Reps on a 6 min clock:
Run 800 meters
Body weight back squats x max reps (from the rack)
Rest as needed between sets.

Ask your coach for scaling help on this one.

Friday, April 8, 2011

Saturday, April 9, 2011

A. Push Up Practice For Those Who Do Not Have a Push-Up:
Do one negative on the minute for 10 min.

A. Intermediate and Advanced: Do 3 sets of ring support holds, aiming for 15 sec. If you are more advanced in the support position, have someone give you a "push" on the rings for extra stability work.

Five Sets for times:
25 cal row
20 kb swings 35/50 lbs
20 push-ups (push-ups from the knees are ok). Be sure to consult with your coach on an appropriate number of push-ups. For instance, if you have 5 strict push-ups, do 4 strict push-ups each set and the rest modified. If you have 10 strict push-ups, do 13 perfect reps each set.
rest 4 min.

Thursday, April 7, 2011

Friday, April 8, 2011

A. Take 10 min to work on one or two skills: handstands, hspu, double unders, muscle ups, bodyline

B. As Many Rounds as Possible in 10 min:

Power Clean x 5 95/135
Thruster x 5 95/135
burpee x 10

Beginners: Clean grip deadlift the bar and then do a hang power clean.

Wednesday, April 6, 2011

Thursday, April 7, 2011

A. Back Levers
5 sets, 5 sec hold; rest 45 sec.

B. 10 min of KB Snatch Practice

C. 5 Rounds for Times
Rest 2 min between rounds

Pull-ups 9 (You may kip and/or use a band)
KB snatch x 9 (per arm) 35/50 lbs
3 wall walks (you should set a standard at the beginning (chalk line) in terms of where your palms will reach on each wall walk. Try not to let the feet hit the floor between reps.

Beginners: if You are having trouble with the KB snatch do 1 arm KB swings.
Beginners: If you are not ready for wall walks please do negative push-ups x 5

Gum Goes in the Garbage

Soo, the snow is melting in our backyard and we are finding all sorts of gummy surprises! If you are one of those people who have been spitting their gum out in the back or front yard, now is the time to stop. There is a garbage can in the gym and in the bathroom. If you don't want to use the garbage cans then I guess you can always swallow your gum.

Tuesday, April 5, 2011

Wednesday, April 6, 2011

A. Back Squats @ 22X2
Beginner: 5, 5, 5; rest 3 min
Advanced: 5, 5, 5; rest 3 min

see March 28th, same tempo as last week.

B. For Time:
400 meter run
7 push press 75/105 lbs
7 push jerk 75 105 lbs
3 Rounds

Tuesday, April 5, 2011

A1. Pull-Up
Beginners: 1 negative x 10 sets
Intermediate: 1-5 pull-ups x 5 sets

A2. L-Sits, 2 reps x 5 sec hold

A. Advanced: L-sit rope climb. Legs must be extended, toes pointed, knees straight, arms only. 1 rep, rest 2 min x 6 sets

B. 5 sets:
clean pulls 1. 1. 1; rest 10 sec between lifts (110% of your 1RM)
rest 20 sec box jump 10-15 reps AFAP 20/24"
rest 60 sec.


rest 3 min

C. 20 sec push-ups or plyo push-ups
20 sec Double Unders
40 sec rest
5 sets

Monday, April 4, 2011

Monday, April 4, 2011

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

B. Hang Power clean x 7 105/155 lbs
Burpees x 10
wall balls x 20 14/20 lbs
rest 3 min
6 sets

Sunday, April 3, 2011

Morning Sessions starting this week!

Hello flux athletes!

We've changed things up a little bit for the morning sessions in April. We've added a Monday 7am class and removed the Tuesday 7am. We also have the 11am-12pm classes on Tuesday and Thursday. Everyone is welcome (including babies)!

The following morning classes will be offered starting tomorrow:


11am-12pm (regular WOD and babies too)

11am-12pm (regular WOD and babies too)




Helen with Rowing- Sunday, April 3, 2011

A. Back Levers

3 sec hold, 45 sec rest x 5 sets

B. Because of the snow we will row instead of run.

3 Rounds for TIme
Row 500 meters
21 KB Swings
12 pull-ups

Friday, April 1, 2011

Saturday, April 2, 2011

push press or push jerk 10, 8, 6, 4, 2 95/135 lbs
Double Unders 10, 20 , 30 ,40, 50
For TIme
Do 20 PJ and then 10 DU and then 8 PJ and 20 DU and so on.

Rest 5 min

50 Back Squats at approx 65% of your 1 RM
Each time you rack the bar add 5 burpees to the end of your workout.
For Time