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Wednesday, November 30, 2011

Thursday, November 31, 2011

A. Power Cleans
Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.
Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min
7 Barbell Jumping Squats @ 40 % of max back squat
7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).
5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups
Intermediate: bar dips
In between advanced and intermediate: ring dips




Tuesday, November 29, 2011

Wednesday, November 30, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)
Box Jumps x 15 24/28"
Burpees x 10
rest exactly 3 min
then: 5 sec back lever
rest 1 min
3 sets

Beginners: 5 ring rows
Intermediate: 1-3 strict chin-ups or pull-ups

Tuesday, November 29, 2011

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU
Beginner: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU
Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.


C. 350 meter row AFAP
rest 7 minutes
350 meter row AFAP
Practice handbalancing during your rest.

Sunday, November 27, 2011

Monday, November 28, 2011

Time will be tight on this one. Work quickly and come prepared.
A1. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.
Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.
Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.
Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.


B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs
Less Advanced Folks: chin over bar pull-ups 3-6 reps
Ring Rows: 3-6 reps

Rest 10 min
On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.
Less Advanced: regular push-ups 3-5 reps or;
find your 1RM, add some height and do 5 reps.

Sunday, November 27, 2011

Week 1 - Strength

A. Back Squat
Beginners: @ 22x2 - 5, 5, 5; rest 2 min
Intermediate and Advanced: Max, then -20 lbs for 2 reps x 3 sets; rest 2 min. Ask your coach how much weight to go down. 20 lbs is for very advanced lifters.

B. From the Rack:
5 Jumping BarBell Back Squats @ 50-60% of your 1RM
zero seconds rest
12 burpees AFAP
Rest 4 min
5 sets

First Flux Mock Weightlifting Competition

Here are some more images from our first Flux mock Weightlifting competition.
















Friday, November 25, 2011

Saturday, November 25, 2011

A. Toes to Bar -Try and make all of your sets unbroken.
Beginners: 5-10 knees to chest x 3 sets; rest 2 min.
Intermediate: 10 Toes to Bar x 3 sets; rest 2 min.
Advanced: 21 Reps x 3 sets; rest 2 min.

B. Row 21 Cal
Push Press x 5 @ 105/145 lbs
Row 21 Cal
Rest 4 min.
6 sets

Big Jumps and Other Stuff






Flux Holiday Special - Introductory Package!

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions

Special Price $195 + gst
(Regular Price $250 + gst)


*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Thursday, November 24, 2011

Friday, November 26, 2011

A. BOX JUMPS
BEGINNER/INTERMEDIATE:
10 box jumps AFAP: (Find a height you are comfortable with jumping but that is still challenging)
rest 2 min.
4 sets

ADVANCED:
7 reps AFAP 34/38" (Or, go out on the street or playground and find something tall or interesting to jump). For ideas watch Mieka's and Jen's Introduction to Parkour Video on Facebook!
rest 3 min.
4 sets

B. For Less Advanced:
3 ROUNDS FOR TIME
14 KB SNATCH (7 PER ARM)
5 PUSH-UPS (IF YOU DO NOT HAVE A FULL PUSH-UP, FIND A DEPTH THAT ENABLES YOU TO DO 2-3 AT A TIME).


B. For More Advanced
FOR TIME:
Alternating between left and right hand: KB snatch + 1 KB Push-Up (place kettlebell on side and do a push-up) x 14 reps ( 1 rep = left and right total).


BEGINNERS:
A. Front Levers
10 sec hold of elevated scaps. Try and bring your chest to perpendicular to the floor x 4 sets; rest 1 min

B. AMRAP in 20 min:
2 chin-ups (static).
2 wall walks
3 Heavy Thrusters ( I mean heavy)!

INTERMEDIATE:
A. Front Lever with knees pushed against elbows x 5 sec hold x 4 sets; rest 1 min.

B. AMRAP in 20 min:
2-5 chin-ups or pull-ups
3 wall walks
5 heavy thrusters

ADVANCED:
A. FRONT LEVER, NO ELBOW SUPPORT, ADVANCE FLAT TUCK X 5 SEC HOLD X 4 SETS; REST 1 MIN.

B. AMRAP in 20 Min:
2-4 Yewki tuck or no tuck (on rings)
10 Hip Taps
5 heavy thrusters





Tuesday, November 22, 2011

A. 500 meter row AFAP

rest 12 min.

During your rest, do:

BEGINNERS
B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.

INTERMEDIATE - FIRST PROGRESSION
1-10 PUSH-UPS x 2 sets; rest 2 min.

INTERMEDIATE - SECOND PROGRESSION
1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.

ADVANCED: - FIRST PROGRESSION
1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)

ADVANCED - SECOND PROGRESSION
1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).

C. ROW 500 METERS AFAP

D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.

INTERMEDIATE: REPEAT B.

ADVANCED: REPEAT B.




Monday, November 21, 2011

Tuesday, November 22, 2011

A. Power Clean
Beginners: from the hang, 2, 2, 2, 2; rest 2 min.
Intermediate and Advanced: from the floor, max lift, -10 to 20 lbs, 2 x 2 sets; rest 2 min.

Practice kipping for 5 min.

B. Beginner and Intermediate:
AMRAP Kipping Pull-ups in 1 min.
rest 1 min
AMRAP Double Unders in 1 min.
rest 1 min
7 sets

Advanced do chest to bar.

Sunday, November 20, 2011

Monday, NOVEMBER 21, 2011

This is Day 2 of skills week. Take this time to work on the perfect push-up, QDR or to get that first static pull-up or muscle-up. The practice of complex movement patterns is an integral part of Flux. Skill development creates possibilities in movement!

A. Handbalancing, Press or HSPU

Handbalancing:
Beginners: 30 sec chest to wall x 2 sets; rest 1 min.
5 kick-ups without the help of a spotter
2 kick-ups and hold for 15 sec with a spotter.

Intermediate:
5 toe taps and hold
5 heel taps and hold
Practice kick-ups

Advanced:
5 toe taps and hold
5 heel taps and hold
accumulate 30 sec of balance.

A. HSPU
Beginners: Push-ups, go to max depth, then add some height, and do 2-3 reps for 4 sets; rest 1 min. Then, do 1 negative x 3 sets; rest 1 min.

Intermediate and Advanced:HSPU for max depth and then add some height for 2-3 reps x 3 sets; rest 1 min.

A. Press
Beginners: 5, 5, 5; rest 2 min x 4 sets;
Intermediate and Advanced: Max, add 10-20 lbs, and do 2 reps x 3 sets; rest 2 min.

B1. TGU
2 REPS PER ARM X 4 SETS
rest 1 min
B2. RING DIPS
Beginners: 1 x 5 second hold, followed by negative x 4 sets
Intermediate: 1-3 bar dips x 4 sets
Advanced: 1-5 ring dips with 3 second support hold L- SIT at top x 4 sets








Sunday, November 20, 2011

A. Squat Cleans from Blocks
Beginners: Go to max, -10 lbs x 2 x 3
Advanced: Go to max, -20 lbs x 2 x 3

B. 5 barbell jumping squats @ 40 % of 1RM
rest exactly 30 sec
Push-ups AFAP in 30 sec
rest exactly 30 sec
KB Swings x 30 sec AFAP 50/70 lbs
rest 2 min.
5 sets

Friday, November 18, 2011

Saturday, November 19, 2011

Part A:
Beginners - spend 10mins working on kip
Advanced - spend 10mins on muscle up

Part B:
12 Front Squats 85/125lbs
12 push ups (advanced do ring push ups)
rest 4 mins
4 sets

Thursday, November 17, 2011

Friday, November 18, 2011

A. HSPU - FInd your 1RM for depth, add some height and do 2-3 reps x 2 sets
Beginners: Do push-ups. Find your 1RM for depth, add some height, and do 2-3 reps x 3 sets


B. Push Press x 15 55/85 lbs
Pull-Ups x 15
Box Jumps x 15
row 200 meters
2 rounds
Rest 12 min
Repeat



Thursday, November 17, 2011






After your warm-up, work on Toes to Bar for 5 minutes.

A. Row 350 meters
double unders x 20 reps
Toes to Bar x 12 reps
2 rounds
Rest 5 min
3 sets

Tuesday, November 15, 2011

Wednesday, November 16, 2011

A. Back Levers
5 sec hold for advanced x 4 sets; rest 1 min.
10 sec hold for beginners and intermediate x 4 sets; rest 1 min.

B. This workout is meant to be CP based. Expect to take rests.
AMRAP in 20 min:
Arms only rope climb x 1-3 reps
deadlifts x 7 205/305 lbs
weighted ring dips x 5

Beginners: 5 ring rows As Perfect As Possible - no kipping or snaking.
5 push-ups (1-2 reps at a time)
Intermediate: either use your feet for your rope climbs or do 1-3 chin-ups or pull-ups
Bar dips instead of ring dips or ring dips without extra weight




Flux Kids holiday party!


Dear Flux Parents!

We will be holding our annual Flux Kids (for the pups and the dawgs) Holiday Party on Sunday, December 18th beginning with a snowshoe workout and finishing up with some paleo treats, warm beverages, and the presentation of our Flux Kids certificates.

The Flux Kids holiday party will begin at 10am and finish up at 11:30am!

I hope everyone can make it!
Coach Charity


Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party on Friday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity (and Coach Darci)

Monday, November 14, 2011

Tuesday, November 15, 2011

Thrusters x 10 85/125 lbs
KB Swings x 15 35/50 lbs
Box Jumps x 10 24"
Burpees x 10
Rest 7 minutes
6 sets

Practice Handbalancing, bridges and/or QDRs in your rest period.

Thursday, November 10, 2011

Reminder - Flux Meat

THIS IS A REMINDER THAT THE FLUX BEEF WILL BE HERE ON TUESDAY, NOV 15 BETWEEN 5 AND 6 PM. THE PRICE IS $4.75/LB. WE DO NOT HAVE ROOM TO STORE ANY EXTRA MEAT SO PLEASE BE SURE TO ARRANGE FOR PICK UP.

THERE IS STILL SOME MEAT LEFT. EMAIL ME IF YOU WANT SOME. NO ORDERS LESS THAN 50 LBS PLEASE.
THANKS!

Sunday, November 13, 2011

A. Squat Cleans from the Blocks or Back Squats

Squat Cleans From the Blocks
Work up to your 1RM, drop the weight 10-20 lbs and do 2 reps x 3 sets; rest 2 min.

Back Squats
Beginners: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to your 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.

B.
On the minute do:
5 kipping Pull-ups until you hit 100 kb swings.

Saturday, November 12, 2011

A. HSPU
Beginners: Find your 1RM on push-ups and then do AMRAP in 12 min. STRICT FORM.

Intermediate and Advanced: Find your 1RM, add some height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Find your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. Row 60 sec AFAP
Rest 4 min.
4 sets

Friday, November 11, 2011

A. Push Press
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3, rest 2 min.
Advanced: Work up to your 1RM, drop 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. Box Jumps x 10 AFAP 24/28"
rest 30 sec
Toes to Bar x 15 AFAP
rest 60 sec
5 sets



Wednesday, November 9, 2011

Thursday, November 10, 2011

A. Handbalancing
Beginners: 30 sec chest to wall handstands x 3 sets; rest 1 min.
with a partner, kick-up against the wall and hold (aim for 30 sec) x 3 sets; rest 1 min. Partner, only assist if necessary. Be on the ball on this one!

Intermediate and advanced: 7 heel taps and hold x 2 sets; rest 1 min
7 toe taps and hold x 2 sets; rest 1 min
7 breaking the bodyline x 1 set; rest 1 min
Advanced only: accumulate 30 sec of handbalancing. Use the wall.


B. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop 25 lbs, and do 2 reps x 3 sets; rest 2 min.

C. KB Snatch Ladder 7 down to 1 (10 per hand). 50/70 lbs
Beginners: 1 arm KB Swing

Holiday Hours - Friday, November 11 and the rest of the weekend

Hello Flux Athletes!

Every class but the 6am is still going on this Friday! So, come on out to a WOD before or after the Remembrance day events!

The schedule this Friday, Nov. 11th is:

7am WOD with Coach Darci
noon WOD with Coach Darci
4pm Teens with Coach Mieka
5pm WOD with Coach Mieka
6pm WOD with Coach Mieka
7pm Olympic Lifting with Coach Mieka

Hours for the rest of the weekend:

Saturday
9am WOD with Coach Mieka
10am WOD with Coach Mieka
11am Open Gym with Coach Mieka

Sunday
10am-Flux Kids Pups with Coach Mieka
10:45am - Flux Kids Dawgs with Coach Mieka and Coach Ariane
11:30am WOD with Coach Ariane
12:30pm Movement with Coach Mieka
1:30pm Gymnastics with Coach Mieka
2:30pm Olympic Lifting with Coach Ariane

Coach Darci, Jane, and I are all heading to Vegas this weekend to write the Level 1 CrossFit test (this is the test for those of us who received the certification prior to CF going through the accreditation process). So although it looks like we're all about the fun, really we will be working hard for you! ;-)

Have an active and safe long weekend!
Charity (and Coach Darci)

Wednesday, November 9, 2011

A. Front Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Go to max, drop 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. 15 thrusters 65/95
15 KB Swings 35/50 lbs
20 double unders
5 rounds
rest 4 min.

Monday, November 7, 2011

Tuesday, November 8, 2011

A. Squat Cleans from Blocks - Go up to your 1RM, drop 10-25 lbs (25lb for advanced, 10 for beginners, 15-20 intermediate) and do 2 reps x 3 sets.

B. In 12 minutes do as many rounds as possible of:
1-5 static pull-ups (advanced do weighted @ reps of 3)
1-5 static ring dips (advanced do weighted @ reps of 3).

Beginners:
3-5 ring rows (be conservative with your numbers on both movements - quality over quantity).
3-5 push-ups








Sunday, November 6, 2011

MONDAY, NOVEMBER 7, 2011

A. BACK SQUATS
BEGINNER: @ 22X2, 5, 5, 5; REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN

ADVANCED: BULGARIAN

B. ROW 60 SEC AFAP
REST 5 MIN.
6 SETS

IN YOUR REST ADVANCED ATHLETES SHOULD ACCUMULATE 30 SEC OF HANDBALANCING AND AT LEAST 5 BRIDGES, 3 SEC HOLD.

INTERMEDIATE DO 10 HEEL TAPS AND 5 BRIDGES
BEGINNER DO 30 SEC CHEST TO WALL HOLD AND 5 BRIDGE, 3 SEC HOLD


SUNDAY, NOVEMBER 6, 2011

A. FRONT SQUATS OR HANDBALANCING


B. 5 MINUTE KIPPING PRACTICE


C. 12 MIN CINDY - AMRAP OF:
5 PULL-UPS
10 PUSH-UPS
15 SQUATS

Saturday, November 5, 2011

Saturday, November 5th 2011

A. Handbalancing
Beginners: 30 secs Chest to Wall x 4 sets; rest 1 min.
Intermediate: 10 Heel Taps & Hold x 2 sets: rest 1 min.
10 Toe Taps & Hold x 2 sets: rest 1 min.
Advanced: 10 Heel Taps x 1 set; rest 1 min.
10 Toe Taps x 1 set; rest 1 min.
Accumulate 30 secs of Handbalancing

OR

A. Back squats
Beginner: 5, 5, 5; rest 2 mins.
Intermediate: 3, 3, 3, 3; rest 2 mins.
Advanced: Bulgarian

B. 4 sets of:
Run 400m
15 Toes to Bar
Rest 5 mins

Thursday, November 3, 2011

FRIDAY, NOVEMBER 4, 2011

A. HANDBALANCING OR FRONT SQUATS
BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.
INTERMEDIATE: 10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN
10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN
ADVANCED: 10 HEEL TAPS X 1 SET; REST 1 MIN
10 TOE TAPS X 1 SET; REST 1 MIN
ACCUMULATE 30 SEC OF HANDBALANCING

A. FRONT SQUATS
BEGINNERS: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: BULGARIAN

B. AMRAP CALORIE ROW IN 1 MIN.
REST 1 MIN
AMRAP POWER CLEAN AND JERKS IN 1 MIN 75/115 LBS
REST 1 MIN
AMRAP BURPEES IN 1 MIN
REST 5 MIN
REPEAT

Check out the Schedule Changes - Additional Gymnastics Classes and Longer Weightlifting Sessions

We are making the following changes to the Flux schedule:

1. all 3 weekly weightlifting sessions will be 2 hours
(Monday 8-10pm, Wednesday 6-8pm, Friday (7-9pm)
2. a third gymnastics class is being added to Thursday evenings (7:30pm) following mobility class (6:30pm)
3. additional WODs have been added to Wednesday (5pm) and Friday evenings (6pm)
4. movement class has been changed to Sunday (12:30pm) prior to gymnastics
5. an additional open gym time has been added to Saturdays (11am)

Flux Schedule Changes starting the week of November 7th are:
Wednesday evenings
5-6pm WOD
6-8pm Weightlifting
8-9pm WOD

Thursday evenings
5:30-6:30pm WOD
6:30-7:30pm Mobility
7:30-8:30pm Gymnastics

Friday evenings
5-6pm WOD
6-7pm WOD
7-9pm Weightlifting

Sunday
10-11:30am Flux Kids
11:30-12:30pm WOD
12:30-1:30pm Movement
1:30-2:30pm Gymnastics

Below is a group photo of all those who completed the Agatsu Weightlifting Certification with Coach Pierre Augé last weekend! Congratulations to all of our Flux coaches and Flux athletes (along with Robin and Ange from CFR)!


Mobility with Raelyn

Raelyn has asked that you bring a pillow and a blanket to mobility tonight. Also, if you have a yoga block please bring it. Don't worry if you don't have a block.

Wednesday, November 2, 2011

Thursday, November 3, 2011


A. BACK SQUATS
BEGINNERS @ 22x2: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: BULGARIAN METHOD

B. AMRAP IN 20 MIN:
5 WEIGHTED RING DIPS
15 KETTLEBELL SWINGS 50 LBS
5 WEIGHTED PULL-UPS





video
Notice Lansea is doing her front squats without hands? This is a great technique to make sure that your lifters are using their legs and not their back on the squat.

Tuesday, November 1, 2011

WEDNESDAY, NOVEMBER 2, 2011

A. HSPU OR PRESS
IF YOU DO NOT HAVE AT LEAST 7 PERFECT PUSH-UPS, DO PRESSES. IF YOUR MOBILITY PREVENTS YOU FROM DOING HSPU, DO PRESSES.
BULGARIAN METHOD FOR BOTH.

B. FRONT SQUAT
BEGINNERS: 5, 5, 5 @ 22X2, REST 2 MIN.
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: BULGARIAN

C. DOUBLE UNDERS AMRAP IN 30 SEC
BURPEES AMRAP IN 30 SEC
REST 4 MIN
4 SETS

IN YOUR REST PERIOD, WORK ON HANDBALANCING AND/OR UPPER BACK AND SHOULDER MOBILITY.