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Tuesday, May 31, 2011

Tuesday, May 31, 2011

A.Tech work on KB snatch or if you have the snatch mastered, work on muscle-ups. 10 min.

B.
KB Snatch x 14 (7 per arm) Women 50 lbs and men 70 lbs
ring push-ups x 5-15
AMRAP in 12 min

rest 8 min

C.
weighted pull-ups x 5 Women 15 lbs and Men 30 lbs
burpees x 10
AMRAP in 12 min

If you cannot snatch the KB with good form, do 1 arm KB high pulls.
If you cannot do ring push-ups, do regular push-ups.
You should be able to finish your reps in 2 sets or less on the push-ups.
Weighted pull-ups: expect to take breaks on the pull-ups, doing them in 2-3 sets.

Monday, May 30, 2011

Regionals Day #3

Darci and I went back to the Thunderbird Stadium on Sunday to cheer on the finalists including Synergy's and CrossFit Regina's teams and Synergy's Matt Bathgate who made it to the Men's final.

Unfortunately the list of top 14 athletes in the individuals competition was based on the first 4 wods, which meant that not all of the competitors got to go on to compete in the last two wods. This meant that our fearless leader did not get to showcase her muscle ups or her speedy snatch. I found this portion of the competition especially frustrating considering 5 of the women in the top 14 didn't get a muscle up and ended up being disqualified. That being said we saw some absolutely awesome kipping muscle ups (see the video below) and some that were not nearly so nice.

Overall the competition over the whole weekend was fierce and inspiring to watch!

Congratulations again to all of the Saskatchewan athletes and teams who competed!

And to Darci, we're so proud of you!
Charity

Below are some photos and a couple of videos from Day #3. (More on our facebook page)






video

Sunday, May 29, 2011

Monday, May 30, 2011

A. Front Squats
Beginner: @ 31x2, 5, 5, 5; rest 3 min.

Advanced: 30x0, 2, 2, 2, 2; rest 3 min.

B. Run 400 meters
rest 3-4 min
Repeat 5 times. All at 90% intensity.

Saturday, May 28, 2011

Sunday, May 29, 2011

A. Spend 10 minutes working on OHS form. For beginners: work on pulling scaps back and elevating shoulders. Be sure that you have a slight angle in your wrist. Barbell should sit in the fleshy part of your hand. (you do not want to have a neutral wrist). Don't worry about weight!

For advanced folks: snatch the barbell and work on catching it high and riding it into the squat.

For Time:

Sandbag run x 200 meters
KB swings x 20 35/50 lbs
double unders x 20
5 rounds

You should have lot's of time in your warm-up for scapular and shoulder mobility/strength work.

Regionals Day #2

After placing 58th in the CrossFit Opens in Western Canada, Darci has moved up and finished 20th overall in the CrossFit Regionals Western Canada division!

Day 2 started out a little tough for Darci. WOD #3 was 21-15-9 deadlifts at 205 lbs and box jumps (24'). The cap for the wod was 12 minutes and Darci managed to get through the full rounds of 21 and 15 and then got in 7 of the final 9 deadlifts.

Although the weight was heavy for Darci (just 20lbs under her 1 rep max), she managed to maintain perfect form (which was noted by many folks). That's our Coach Darci - a stickler for good form and technique!

Darci shook off any concerns and went on to rock the fourth workout - the chipper - and finished 16th completing 100 pull ups, 100 kb swings (35lbs), 100 double unders, and 50 of the 100 overhead squats (65lbs). Once again she was complimented on her excellent form on her kb swings and her ohs! (She thinks it's all about the scapular strength work we've been doing.)

Darci finished 20th in wod #1, 14th in wod #2, 23rd in wod #3, and 16th in wod #4. Overall she finished 20th in the CrossFit Regionals Western Canada division!










To see more photos check out our flux CrossFit facebook page!

Charity

Friday, May 27, 2011

Saturday, May 28, 2011

tech work on squat cleans

A. 1 tall squat clean + 1 mid thigh squat clean @ 65% 1RM x 3 sets; rest 2 min.

B. 1 halting clean deadlift + 1 squat clean @ 75% 1RM x 3 sets; rest 2 min.

C. For Times:
Squat Clean Thrusters 75/105 lbs x 15
pull-ups x 15
rest 4 min
3 sets

Darci at CrossFit Regionals in Vancouver

Below are some photos and 1 video from the day. Here's a recap of what happened today!

WOD #1 Darci ended up getting in a run and 20 HSPin the 15 minute time limit. You should have seen the smile once the first hsp was done! Then she knocked out 19 more with lovely form. Thanks to IDO for all the bodyline work! This put her in 21st place.

However, at the end of the day after everything was all done they called the women back to re-do the first WOD because the number of meters run was not enough and was different between the 2 heats. A bit of mistake but ... the ladies got back at it and Darci ended up doing the run and knocking out another 10 HSP. She even managed to get 66 meters of rowing in! When it was all said and done, Darci ended up in 20th place in the first workout!

WOD #2 Darci made the 125lb thruster with great form and technique and just missed the 130lb lift. She ended up in 14th place on this WOD.

So, this means Darci has 34 pts after day 1 and is sitting at 20th place only 1 pt from 18th place!







video

Thursday, May 26, 2011

FRIDAY, MAY 27, 2011

A. PRESS
ADVANCED: 2, 2, 2, 2; REST 3 MIN.
BEGINNER: 5, 5, 5 @ 22X2; REST 2 MIN

B. TOES TO BAR X 5-15 (ADVANCED DO TOES THROUGH RINGS)
RING DIPS X 4-10
3 ROUNDS

IF YOU HAVE A 3-5 SECOND SUPPORT HOLD ON THE RINGS YOU MAY USE BANDS FOR YOUR RING DIPS. OTHERWISE, DO EITHER PUSH-UPS OR KNEE PUSH-UPS. SOME POSSIBLE REP SCHEMES: IF YOU HAVE 3 PERFECT PUSH-UPS, DO 6 PUSH-UPS PER ROUND. IF YOU HAVE ONE PERFECT PUSH-UP, DO 3 REPS PER ROUND. IF YOU DO NOT HAVE A PERFECT PUSH-UP, DO PUSH-UPS ON KNEES AND DO YOUR BEST TO GET YOUR CHEST TO THE FLOOR.

EVERYONE (EXCEPT THOSE WHO ARE VERY ADVANCED WITH RING DIPS) SHOULD TREAT THE RING DIPS/PUSH-UPS AS STRENGTH WORK(CREATINE PHOSPHATE) NOT AS AEROBIC. THIS MEANS DOING A COUPLE REPS, PAUSING, DOING A COUPLE REPS, ETC. TAKE YOUR TIME ON THE PUSH-UPS AND RING DIPS AND DO NOT SACRIFICE FORM FOR TIME.

C. RUN 400 METERS FOR TIME @ 85%.
REST 2 MIN AND REPEAT. YOU SHOULD BE ABLE TO GET THE EXACT SAME TIME.

Wednesday, May 25, 2011

THURSDAY, MAY 26, 2011

A.TGU 2 reps (per arm) x 4; rest 1 min

REST 10 MIN.

REGIONAL WORKOUT NUMBER 3

B. FOR TIME:
21-15-9
DEADLIFTS 315/205 LBS
BOX JUMPS 30/24"

Tuesday, May 24, 2011

Wednesday, May 25, 2011

A1. Pull-ups
Beginner: 1 negative, rest 30 sec x 4 sets
Intermediate: 1-5 pull-ups; rest 1 min
Advanced: 1 arm chin-ups, 2 reps per arm x 4 sets; rest 1 min

A2. push-ups
Advanced: planche push-ups on rings, 2 reps X 4 sets; rest 1 min
Intermediate: ring push-ups, 2-4 reps x 4 sets; rest 1 min
Beginner: 1 negative x 4 sets; rest 1 min

B. On a 4 minute clock:
Run 400 meters
OHS x 12 65/95 lbs
AMRAP Burpees

Rest 3 minutes

2 Sets (Your score is based on the number of burpees that you do).

Monday, May 23, 2011

Tuesday, May 24, 2011

A. Power Clean Tech Work
clean grip deadlift @ 100% 1RM, 3 x 3 reps; rest 2 min.

B. 3 position cleans: 1 tall power clean + 1 mid thigh power clean + 1 power clean @ 55% 1RM power clean, 3 sets; rest 2 min.

C. power cleans: take 10 min and build to a heavy single.
Beginners: power cleans- 5, 5, 5; rest 2 min.

D. Back Squats
Beginners @ 32x2, 5, 5, 5; rest 2 min
Advanced: 5, 3, 1, 5, 3, 1; rest 4 min.

Sunday, May 22, 2011

Sunday, May 22, 2011

A. 800 METER RUN FOR TIME

rest 10 min.

B. CINDY INSPIRED

5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS

ADVANCED: 12 MIN AMRAP

BEGINNER/INTERMEDIATE: 20 MIN AMRAP
WE ARE TREATING THIS WORKOUT AS A STRENGTH BASED WORKOUT IN TERMS OF THE PULL-UPS AND PUSH-UPS. THIS MEANS MORE REST.

YOU MAY USE BANDS FOR THE PULL-UPS. DO THE PULL-UPS IN TWO SETS. FOR THE PUSH-UPS AND SQUATS, ASK YOUR COACH FOR AN APPROPRIATE REP SCHEME.

Thursday, May 19, 2011

Friday, May 20, 2011

A. pull-ups
Beginners: 1 negative x 5; rest 60 sec
Intermediate: 1-5 chin-ups or pull-ups x 5; rest 2 min
Advanced: 1 arm chin-ups x 5 (2 per arm); rest 2 min.

To prepare, be sure to do two arm scapula retractions and for advanced folks, one arm.

B.
200 meter sprint
12 deadlifts 155/105 lbs
200 meter sprint
9 hang power cleans 155/105 lbs
3 rounds For Time

rest 5 min

C. 3 Wall walks
30 double unders
3 rounds For Time

Wednesday, May 18, 2011

Thursday, May 19, 2011

A1. Back Levers, 1 rep, 3 sec hold x 4 sets; rest 20 sec
A2. hanging leg raises @ 3122, 3 reps x 4 sets; rest 30 sec.

B.
plyo finger push-ups x 12
sandbag sprint x 200 meters
burpees x 15
rest 4 minutes
4 sets

Beginners do regular push-ups.
Reduce the reps for the push-ups if necessary. You should be able to complete the push-ups in 3 sets.

Wednesday, May 18, 2011

A. deadlifts
Beginner: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3; rest 4 min.

B. 15 push press @ 75/115 lbs
Row 90 sec for meters @ 90%
rest 3 min
3 rounds


C. muscle-up or kipping practice
ask your coach for ideas.

Tuesday, May 17, 2011

May Holiday Weekend Schedule

Below is the holiday weekend schedule. Thanks!

Friday, May 20
7am WOD
12pm WOD
4:30 WOD
5:30 WOD

Saturday, May 21
9am WOD
10am WOD

Sunday, May 22
11:30am flux Kids - porch puppies
12:15pm flux Kids - big dawgs
2pm WOD
3pm Gymnastics

Monday, May 23
Closed

Monday, May 16, 2011

Tuesday, May 17,2011

A. Overhead Squats
Beginner: 5-6 reps @ 32x2, 3 sets; rest 2 min.
Advanced: 2-3 reps x 4 sets; rest 4 min.

B. "HELEN"

3 Rounds: For Time
Run 400 meters
21 KB Swings 35/50 lbs
12 Pull-ups

Sunday, May 15, 2011

Monday, May 16, 2011

A.
A. 3 x 3 clean high pull @ 65% 1RM; rest 2 min.

http://www.cathletics.com/exercises/exercise.php?exerciseID=100


B. halting clean deadlifts 3 x 3 @ 100% of 1RM; rest 2 min.

http://www.cathletics.com/exercises/exercise.php?exerciseID=185

C. 1 high hang power clean + 1 hang power clean + 1 power clean x 3 @ 65% 1RM; rest 1-2 min.

D. Jerk Tech Work:
Jerk Balance: 3 x 3: rest 2 min.

http://www.cathletics.com/exercises/exercise.php?exerciseID=193

E. For Time:
50 squats
2 power clean and jerk 105/155 lbs
40 squats
4 power clean and jerk
30 squats
6 power clean and jerk
20 squats
8 power clean and jerk
10 squats
10 power clean and jerk

Sunday, May 15, 2011

A. 3 Rounds
10 thrusters @ 75/115 lbs
90 sec row @ 90%
rest 2 min.

5 min rest

B. 10 touch and go deadlifts 155/255 lbs
90 sec box step ups 20/24" alternating 15 sec really tough, 15 sec moderate
rest 2 min
3 rounds

5 min rest

C. 5 rounds @ 85%
10 push-ups
15 sit-ups

Friday, May 13, 2011

Saturday, May 14, 2011

A. Deadlifts

Beginner: 5, 5, 5; rest 2 min.
Advanced: 3, 3, 3, 3; rest 4 min.

B. For Time:

400 meter run
Then 3 Rounds of:
9 box jumps 20/24"
9 knees to elbows

rest 5 min

500 meter row
Then 3 rounds of:
9 box jumps 20/24"
9 knees to elbows

Ido Portal: Back at Flux CrossFit

http://www.fluxregina.ca/flux/Ido_Portal.html


I highly encourage all of you, regardless of your ability, to take one of Ido's workshops. The mobility workshop (all day Saturday) will be of tremendous benefit to those who have trouble with range of motion on particular movements.

Coach Ido's workshops will help you to move with greater ease and less pain. You will not be disappointed. He has excellent progressions for all levels!

Friday, May 13, 2011

Sorry for the delay. Blogger has been down for maintenance.

A1. Press
Advanced: 5, 4, 3, 2: rest 2 min
Beginner: 5, 5, 5; rest 1 min

A2. Weighted pull-ups (strict)
Advanced: 2, 2, 2, 2; rest 2 min
Inermediate: 1-5 chin-ups: rest 2 min
Beginner: 1 negative, rest 30 sec, 1 negative; rest 1 min x 3 sets

B. On the minute, do 5-10 push-ups and then accumulate 50 front squats @ 95/135 lbs

C. On the minute, do 5-7 burpees and then accumulate 50 KB Swings @ 50/75 lbs

Wednesday, May 11, 2011

Thursday, May 2, 2011



A. Go for a 10 minute warm up run.

B. 10 times:
30 sec tough run
30 sec very tough run
1 min easy run

C. 800 meter run @ 85%

D. Go for a 5 min cool down run.

E. Ten minutes stretching.

Tuesday, May 10, 2011

Wednesday, May 11, 2011

Tech Work on Cleans

A. halting clean deadlifts: 3 reps @ 110% clean x 2 sets; rest 2 min

B. 3 position clean: 1 high hang clean + 1 mid-thigh clean + 1 clean @ 50 % x 2; rest 2 min.

C. 3 position clean: 1 high hang clean + 1 mid-thigh clean + 1 clean @ 60% x 2; rest 2 min.

D. 8 Min AMRAP
100 meter sprint
5 power cleans 115/175lbs
10 box jumps 20/24 "

Monday, May 9, 2011

Tuesday, May 10, 2011

A. Back Lever
1 rep,3 sec hold, rest 45 sec x 5 sets

B. Muscle Up Work
Beginners: False Grip Work and Transition Work or work on pull-ups
Intermediate: work with a spotter
Advanced: 1-5 reps on the minute for 5 min.

C.
Run 800 meters @ 100%
rest 5 min
Run 400 meters @ 100% with a sandbag
rest 5 min
Run 400 meters @ 100%

Sunday, May 8, 2011

Monday, May 9, 2011

A. pull-ups
Advanced: really wide grip, 1-5 reps x 4 sets; rest 1 min

Intermediate: 1-5 chin-ups or if you have 5 unbroken chin-ups, start working on your pull-ups; x 4 sets; rest 1 min

Beginner: 1 negative, rest 30 sec, 1 negative x 4 sets; rest 1 min.

B. Squats
If your problem on the squat is knees caving in or you have a "soft" bottom, please do the following tempo: 53x2, 5 reps x 3 sets; rest 1 min

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

B. thrusters x 15 65/95 lbs
burpees x 10
ring dips x 3-10
3 Rounds For Time

FOOD MATTERS



Hello FLuxers!
We have some pickerel and bison for sale. The pickerel is from 2 hours north of The Pas, Manitoba and the bison is from the Rose Valley area. We have 100 pounds of pickerel available @ $10.00/ pound. It is de-boned and delicious. Respond here if you want some.

And, we also have bison. It will be $4.00 or less/ pound. Please respond here.

Friday, May 6, 2011

May 7, 2011

A1. push-ups
advanced: AMRAP ring dips x 4 sets; rest 30 sec.
intermediate: 1-7 push-ups x 4 sets; rest 30 sec.
beginner: 1 negative, rest 45 sec, 1 negative x 4 sets; rest 30 sec.

A2. back levers
5 sec hold x 4 sets; rest 30 sec.


B. Run 400 meters
9 deadlifts @ 185/265 lbs
15 box jumps 20/24"
3 rounds

Thursday, May 5, 2011

Friday, May 06, 2010

A. Three Rounds
8 push press @ 95/135 lb
2 min row @ 85%
rest 2 min

rest 5 min.

B. Three Rounds
8 Front Squats @ 115/165
2 min single skips @ 85 %
rest 2 min

rest 5 min.

C. 3 Rounds
12 pull-ups
rest 10 sec.
25 good mornings 45 lbs
rest 90 sec.

Spring Fling at CrossFit Regina

SPRING FLING at CrossFit Regina

If anyone is interested in participating in the JUNE 4 competition please contact me. I think we have at least 5 people already committed. There will be 3 levels so anyone can participate.

THURSDAY, MAY 05, 2011

A. AIR BABY TABATAS 10 SEC HOLD, 20 SEC REST X 5 SETS
ADVANCED: STRAIGHT ARM AIR BABIES, 5 SEC HOLD, 20 SEC REST X 5 SETS


B1. TGU x 10 (5 in each arm) 35/50 lbs
Rest 10 sec.

B2.KB Swings x 35 UNBROKEN 35/50 lbs
rest 20 sec.

B3. ADVANCED: AMRAP UNBROKEN PUSH-UPS
INTERMEDIATE: AMRAP PUSH-UPS in 1 MIN.
BEGINNER: AMRAP PUSH-UPS ON KNEES (CHEST MUST TOUCH FLOOR FOR AL LEVELS)

REST 20 SEC.

B4. 100 METER SANDBAG RUN

REST 3 MIN

5 SETS

Wednesday, May 4, 2011

Mat LaLonde - Health and Food

As many of you know, Mat LaLonde will be speaking at CrossFit Regina this Saturday. THe link below gives you all the details. I plan on going. Anyone want to join me? This is not a certification, but a one day seminar. It will be interesting to hear Mat's take on the Weston A. Price Foundation.


https://opt.infusionsoft.com/cart/store.jsp?view=4&i=p120&navicat=58&navisubcat=88&naviprod=120

Tuesday, May 3, 2011

Wednesday, May 4, 2011

A. 200 meter sprints
95% intensity
3 min rest
5 sets

B. 2 position power clean: mid-thigh and floor @ 65% x 3 sets; rest 3 min.


C. Back Squats
80% 1RM
5 sets of 3 reps followed immediately by 3 box jumps; rest 3 min.

http://www.cathletics.com/exercises/exercise.php?exerciseID=162

In this video Greg does the power clean from the floor and then the mid-thigh. Reverse the order and do the mid-thigh and then the floor.

The Champion George St Piere on gymnastics

Georges St. Piere explains why he incorporates gymnastics into his MMA training.

Be sure to watch the video of Georges St-Pierre working on his tuck planche. Look familiar? I dare say some of our athletes have a better tuck planche than Georges!






Tuesday, May 3, 2010 WOD

Push Press x 25 55/85 lbs
pull-ups x 25
row x 25 calories
burpees x 25

rest 6 min.
5 sets
Time each round separately.


Intermediate athletes: do 10-15 pull-ups, depending on the strength of your kip.

Beginners: do either ring rows (if you can't hold yourself over the bar) or band pull-ups. Discuss with your coach regarding an appropriate number of reps.

Sunday, May 1, 2011

Monday, May 2, 2010 WOD







A. In 7 sets and starting with an empty barbell, go for a heavy clean and jerk.

Beginners: hang power cleans: 5, 5, 5, 5; rest 2 min


B. 30 sec Box Jumps 20/24"
30 sec alternating kb clean 30/45 (hold two kb and alternate cleans)
1 min rest
6 sets

Sunday, May 1, 2011

A. Back levers, 1 rep x 5 sets; rest 45 sec.

B. Bridges, 1 rep x 5 sets; rest 45 sec.

C. push-ups: Beginners, 1 negative, rest 45 sec x 7 sets
INtermediate: 1-7 push-ups, rest 60 sec x 7 sets
Advanced: AMRAP Ring push-ups, rest 2 min x 4 sets

C. Nancy
5 Rounds
15 OHS 65/95 lbs
400 meter run