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Tuesday, January 31, 2012

Wednesday, February 1, 2012

A. Back Squats
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 30 lbs; rest 2 min.

B. At the start of every minute do 2-5 ring dips. In the remaining time on that minute, do KB Swings. When your minute is up, go back to the ring dips and continue this sequence until you hit 125 KB Swings. 50/75 lbs.
If you have 10 ring dips unbroken, wear a weight vest and leave it on for the KB Swings.


Monday, January 30, 2012

Some Thoughts on Work Capacity

Work Capacity versus movement.

At our movement camp in Israel Ido gave a short lecture on the differences between work capacity and movement. Work capacity is a popular CrossFit term and it is used to judge how "fit" you are. If you are capable of more work than the person beside you then you are 'fitter' than he or she is. In some moments, I really like the work capacity model but when it comes to movement and movement complexity it is misleading to conceive of fitness in such a narrow manner.

Let me give you an example, I know many folks that can kick my butt at Fran, but does that mean they are fitter than me? Suppleness of the spine is so important (hence all of our work on rotations into low bridges, bridge push-ups, wall bridges), as is wrist strength and general straight arm scapular strength. The number one priority should be to move with ease and not be encumbered by pain. The second priority should be movement complexity. A quick example would be the muscle up. Why do 30 muscle ups for time, with kips so big the athlete is practically in the next room, when that athlete could take the time to learn static muscle-ups or Bulgarian muscle-ups? Progressing to a more complex level has more neurological and strength benefits than simply increasing the volume of the same old movement.

Handbalancing or handstands, rotations and twisting of the spine, wrist mobility and strength, etc. This is really not a very remarkable list - any child can do the above movements and without the self-reflexivity! But, when adults take up movement complexity, that self-reflexivity becomes quite important, mostly because the adult quickly realizes how limited he or she is with their movement options.

By focusing on movement as well as work capacity, we have many, many more movement choices available to us. Fitness is so much more than breathing heavily and lifting big weights. Don't get me wrong, strength and cardiovascular respiratory health are extremely important, but mobility and stability are the building blocks of physical movement.

Saturday, January 28, 2012

Tuesday, January 31, 2012

A. 1 press + 3 push-press + 5 push Jerk x 4 sets; rest 2 min.
Go up in weight each week.

B. Row 350 meters AFAP
rest exactly 20 sec.
KB push up into L-sit (3 sec hold) x 5 reps
Rest 3 min.
4 sets


Monday, January 30, 2012

A. Front Squats
Beginners: 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.
Barbell Jumping Squats x 5 75/115 lbs
AMRAP in 3 min.

Beginners: 5 ring rows
Intermediate: 2-5 chin-ups or pull-ups (no kipping)
Air squats for beginners.

Rest 10 min.

Repeat Part B.

Sunday, January 29, 2012

A. Back Squats
Beginners: 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. Deadlift x 15 135/205lbs
Ring Dips x 5-15
AMRAP in 10 min.

Off to Calgary for our Coach Mieka and Coaches in Training - Mike, Alisha, and Sandi

Good luck to Coach Mieka who is competing in the 1000-meter track event in Calgary today!!!

And to our Coaches in training - Mike, Alisha, and Sandi - we look forward to hearing all about the adventures of your CrossFit Level 1 Certification! Good luck this weekend in Calgary!

We are proud of all of you!
Darci and Charity

Friday, January 27, 2012

Saturday, January 28, 2012

A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Practice KB snatch and TGU for 10 minutes. Do this in 2 heats.
C. AMRAP in 3 MIN.
(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight. If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps. Weights are as follows; in pounds.

I don't think it matters which arm you use for this. This is Section C of the first WOD at FrostFit in Winnipeg. Give it a try! Keep in mind that the folks competing had to do 2 other stations first, with only a 30 sec rest in between each 3 minute interval.

Advanced (Women): 35, 45, 55

Advanced (Men): 55, 65, 75

Intermediate (Men): 45, 55, 65
Intermediate (Women): 25, 30, 40
Novice (Women): 15, 25, 30


Wednesday, January 25, 2012

Friday, January 27, 2012

A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets

B. Row 150 meters AFAP - record time.
rest exactly 20 sec.
1-3 arms only rope climbs.
rest 3 min.
4 sets

Intermediate: use your feet on the rope climb.

Beginners: 7 barbell rows @ 2222.

Thursday, January 26, 2012

A. Power Cleans
Beginnes: from the blocks - 2, 2, 2, 2, 2
Intermediate and advanced: from floor: 2, 2, 2, 2, 2

B. After the first round the rhythm for B should be something like 2 or 3 reps, then break. Don't fret if you don't do your first round unbroken.

Advanced:
Yewkis x 3-7
Push Press x 5 95/135 lbs
Bridge Push-Ups x 4-7
3 rounds

Intermediate: 1o sec front lever on bars (tuck).
2-4 static chin-ups or pull-ups
Push Press x 5
5 -10 push-ups
3 Rounds

Beginners: 10 sec elevated chest
5 ring rows
Push Press x 5
5 push-ups to an appropriate depth. No Knee Push-Ups!





Tuesday, January 24, 2012

Wenesday, January 25, 2012


Jeff practicing his one arm scap retractions.


A. If you have back squatted 2 days in a row, do TGU.
TGU
3, 3, 3, 3 (per arm) Go up with each set.

Back Squat
5, 5, 5; rest 2 min.
3, 3, 3, 3; rest 2 min.
Max, -10 to 20 lbs, do 2 reps x 3 sets

B. AMRAP in 3 min:
KB Jumping Squats x 5
Renegade rows: For this one you take your 2 KBs that you used for the Jumping Squats and you drop down into a renegade row - 1 push-up, left side row, right side row x 3 reps.

Rest 10 Min:

AMRAP in 2 min:

Toes to Bar x 9
Double unders x 15

Monday, January 23, 2012

Tuesday, January 24, 2012

Cheri learning inverted scapular retractions at gymnastics class. Note her excellent bodyline.


A. Front Squats or Handbalance: If you squatted 2 days in a row, practice handbalancing.
Beginners: 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. Kipping Pull-ups or Advanced: Bulgarian ring pull-ups AMRAP in 30 sec.
rest 30 sec
KB hang clean and jerk AMRAP in right arm in 30 sec
rest 30 sec
KB hang clean and jerk AMRAP in left arm in 30 sec
rest 3 min
5 sets

Sunday, January 22, 2012

Monday, January 23, 2012

A. Back Squats
Beginners: 5, 5, 5; rest 1 min.
Intermediate: 3, 3, 3, 3; rest 1 min.
Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets; rest 1 min.

B. Hip Snaps x 5
plyo push-ups x 7
double unders x 20
Rest 4 min.
5 sets

Beginners: use a box to jump out of the kneeling position.
Advanced: Stack plates just like you would for a max height box jump

Plyo Push-ups
Beginners: do max depth and then add a small amount of height.
Intermediate: Regular push-ups

Sunday, January 23, 2012

A1. Front Squats
Beginners: 5, 5, 5; rest 1 min
Intermediate: 3, 3, 3, 3; rest 1 min
Advanced: Max -10 to 25 lbs, 2 reps x 3 sets; rest 1 min

A2. Pull-ups
Beginners: 5 ring rows x 4 sets; rest 1 min
Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 1 min.
Advanced: 1-5 Bulgarian ring pull-ups; rest 1 min.

B. 10 front squats @ 95/135 lbs
Row 250 meters AFAP
Rest 4 min.
5 sets

Friday, January 20, 2012

Saturday, January 21, 2012

A. Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max - 10 to 20 lbs x 2 reps x 3 sets


B. KB Swings x 15 50/70 lbs
deck squats x 7
KB Swings x 13
deck squats x 6
KB Swings x 11
Deck Squats x 5
KB Swings x 9
Deck Squats x 4
KB Swings x 7
Deck Squats x 3
KB Swings x 5
Deck Squats x 2
KB Swings x 3
Deck Squats x 1

Monday, January 16, 2012

Friday, January 12, 2012

Take 10 minutes to practice clean and jerk. No split jerk.

A. 2 Power Clean and Jerks on the minute for 9 minutes @ 75% of your 1RM.

B. AMRAP in 20 sec of: Toes to Bar
rest 90 sec
AMRAP in 30 sec of double unders
rest 120 sec.
AMCAP in 40 sec of rowing
rest 150 sec.
4 sets

Sunday, January 15, 2012

Thursday, January 19, 2012

A. TGU
2 per arm x 4 sets; rest 1 min. Go up in weight with each set.

B1. Pulling
Beginners: 1 negative, rest 1 min, 1 concentric, rest 1 min x 3 sets = 6 reps in total.

Intermediate: AMRAP UNBROKEN strict chin-ups or pull-ups x 4 sets; rest 1 min.

Advanced: 2-5 reps of reverse yewkis x 4 sets; rest 1 min.

B2. Ball Roll Outs x 2-5 reps x 4 sets; rest 1 min.

C. Box Jumps
5 reps as high as possible x 4 sets, go up in height with each set; rest 1 min.

Wednesday, January 18, 2012

A. Power Cleans
Beginners: From the blocks: 2, 2, 2, 2, 2, 2, 2 - go up in weight with each set.
Intermediate: From the floor: 2, 2, 2, 1, 1, 1, 1 - go up in weight with each set.
Advanced: Bulgarian

B. AMRAP in 5 min: Beginners do regular push-ups.
1 HSPU
3 KB Swings
2 HSPU
3 KB swings
3 HSPU
6 KB Swings
4 HSPU
9 KB Swings
5 HSPU
12 KB Swings

Rest 5 min.

Repeat

Tuesday, January 17, 2012

A. Take 15 minutes and find your 3RM Thruster - See Dec 20, 2011

B1. Shoulder Touches - AMRAP in 30 sec.
These are down chest to wall. If you are not ready for them yet, just do a 30 sec chest to wall hold x 5 sets; rest 2 min.

B2. Yewkis on the rings
2-5 reps x 5 sets; rest 2 min.

You need at least 3 static chin-ups and some semblance of a front lever to do a yewki. If you are not there yet, do 1 concentric chin-up

C. Finish off with 2 sets of cuban rotations @ 2222, 8 reps

Monday, January 16, 2012

A. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min.
1 kick-up with minimal assistance plus 10 sec hold x 4 sets; rest 1 min
10 kick-up attempts

Intermediate/advanced: 10 heel taps and hold x 2 sets
10 toe taps and hold x 2 sets
accumulate 30 sec of balance
10 kick-up attempts

B. For Time:
Accumulate 30 sec of perfect ring support hold position
Then 500 meter row (Include your row time with however long it takes you to get 30 sec).
Can't do a support hold? Neutral grip hold.
Can't support yourself on the rings just yet? Use a spotter.

Rest 5 min.

C. For Time:
Accumulate 15 perfect Pseudo Planche ring push-ups
Then 500 meter row (include your row time with however long it takes you to get 30 sec).
Can't do a PPP on the rings? Do PPP on the floor.
Can't do PPP? Do ring push-ups.
Can't do ring push-ups? Do regular push-ups.
15 regular push-ups is too many? Decrease the number.
Working on a regular push-up? Add some height BUT do 15 reps.

Flux CrossFit is growing - the announcement!

Our Flux family is growing!

Flux CrossFit is gaining another new space right down the street at 3424 13th Avenue, including the lot behind the building which runs from Elphinstone to Montague!

That's right, we will be renovating the building that now holds our very own Flux athlete Kendra Cruson's Fashionologie once she closes her doors on January 31st. (FYI Kendra is transitioning into a mobile business and she is happy to be doing so!)

Come early March Flux will have 3600 sq ft between the two buildings, as well as a ton of outside room for all of our Flux programs and community initiatives!

What does this mean for Flux athletes?
First, it means more space for our WODs, Weightlifting Club, our Gymnastics/Movement program, and the Flux Kids and Flux Teen programs. Second, it also means more sessions, simultaneous classes (i.e. WODs and Kids/ Teens class so families can work out at the same time), and more "open" gym time.

The Gymnastics, Movement, and Mobility (and some Kids) classes will continue to take place in our McTavish space, and we will be installing more equipment to enhance these programs. The regular WODs, our School of Champions Weightlifting Club, the Teens Program, Individual Sessions, and Introductory/ Assessment sessions will all happen in the new space on 13th Avenue!

To add to the excitement our very own Flux athlete and RMT, Heidi Greutzner will be joining us as a resident Massage Therapist!

As you can imagine Darci and I are excited! We worked hard to find a space in the neighbourhood that aligned with our Flux mandate, including a strong commitment to growing those things that make up our Flux community! Most importantly, we want to assure all of our athletes that no matter how big or small our space is, Darci and I are committed to an elite level of coaching excellence - our coach to athlete ratio will not change!

We are proud of our Flux community and we will continue to work hard to support all of our athletes as they work towards both new and old goals in 2012!

Thank you for your ongoing support!
Charity and Darci

Saturday, January 14, 2012

Sunday, January 15, 2012

A. AMRAP in 4 min.
KB Swings x 9 35/50 lbs
Box Jumps x 9
Wall Walks x 3

Rest 4 min.

B. AMRAP in 4 min:
Clean and jerk/push press x 9 75/105 lbs
burpees x 9
Toes to Bar x 9

Rest 4 min.

C. AMRAP in 4 min:
Ring Dips x 2-5
KB Swings x 11 35/50 lbs







Friday, January 13, 2012

Saturday, January 14, 2011, 2012

You will have at least a solid 15 minutes for joint prep and mobility.

Tomorrow is the last day of our met con bias and then we go into our tapering week with a bias on skill.

A. 10 minutes of kipping practice or 10 minutes of pistol practice

B. Take 10 minutes to establish your 2 RM PRESS.

C. push-ups x 30 sec
rest 30 sec
double unders x 30 sec
rest 30 sec
pull-ups x 30 sec (You may Kip).
rest 30 sec
5 Rounds

BONE BROTH!

Most of you know I have been a wee bit obsessed with bone broth lately. I am trying to expand right now beyond chicken broth into fish broth. If you know anyone ice fishing tell him or her I will take the fish heads!

Read up below on the nutritional yumminess of broth. Three cheers for broth!

Beef marrow bone

http://www.townsendletter.com/FebMarch2005/broth0205.htm

Thursday, January 12, 2012

Friday, January 12, 2012

Lot's of joint prep and mobility.

A. Bridge practice - at least 4 bridges. Advanced do bridge push-ups.

B. Practice deadlift form for 10 min.

C. AMRAP in 12 MIN
65/95 lbs

2 deadlifts
2 front squats
2 burpees
4 deadlifts
4 front squats
4 burpees
6 deadlifts
6 front squats
6 burpees
and so on for 12 min.

New WOD (babies too) on Fridays at 11am starting next week

Yes - we're adding another WOD (babies too) on Fridays at 11am starting Friday, January 20th.

For those that don't know, these WODs are open to everyone not just folks with babies/children. The only difference is that there may be some wee ones around to help animate the space!

Flux now offers 3 WOD (babies too) classes throughout the week!

Wednesday, January 11, 2012

Understanding Cholersterol

Many of you often have cholesterol on your mind. Here are a couple of articles that actually define cholesterol.


Mark Sisson: "It all boils down to inflammation. Inflammation is the number one factor in heart disease. This is an accepted fact now, but it still gets little attention and no real prevention or treatment. Think about it: you have your cholesterol levels checked every five years or more if your profile is “problematic.” When do you have biomarkers for inflammation checked? Unless you’ve had a heart attack or been diagnosed with a serious medical condition, probably never."

Dr. Schauss: “Cholesterol has been implicated in heart disease, but it’s a misnomer to call it a marker for heart disease – actually, it’s not. When we start looking at reliable research, we find that cholesterol is NOT definitively linked to heart disease". “Of course, we do see people with high levels of cholesterol having a propensity for heart attack, but it’s not from the cholesterol itself but from the blockages that it can cause in the arteries as a result of other factors such as inflammation.

Read more: http://www.marksdailyapple.com/cholesterol/#ixzz1jAXv5u7S



http://www.marksdailyapple.com/cholesterol/#axzz1jAXOzpZ4

Sunday, January 8, 2012

Come to Flux if you want to learn Movement Complexity, Capoeira Movements, Gymnastics, and Tumbling!








video

Flux Kids - Porch Pups and Big Dawgs working hard!

The Flux Kids programs is growing too! We have a lot of new faces in both the Porch Puppies and the Big Dawgs! This week we worked on gymnastics skills (planks, rope climbs, levers, tumbling, frog stance, burpees), movement and mobility (locomotion drills, animal walks, bridge work), strength skills (kettlebell swings, front squats), and rowing sprints. Our Flux Kids are making excellent gains!








video

Thursday, January 12, 2012

A. Renegade rows into L-sit


B. For Time: See December 3, 2010
Push Jerk x 12 85/125 lbs
Double Unders x 30 reps
5 Rounds

This workout should be glycolytic/anaerobic. This means you should choose a weight that enables you to knock out all the push jerks in a row in at least the first 3 rounds. For some of you that need more strength work, I will adjust the weights and reps accordingly.

Wednesday, January 11, 2012

A. Power Cleans for 25 min.
Everyone works from the blocks today. Don't worry about hitting your max. Do it right and then move up in weight.

B. For Time:
25 Toes to Bar
1000 meter row
25 Toes to Bar

Stagger your starting times. Fast folks go first.

Tuesday, January 10, 2012

A. Handbalancing
Beginners: 30 sec of chest to wall x 2 sets.
1 kick-up attempt with minimal spotting plus 15 sec hold x 3 sets; rest 1 min.
10 kick-up attempts
Intermediate and Advanced: 10 heel taps and hold and 10 toe taps and hold x 2 sets; rest 1 min.
Kick-Up Practice Using a Wall x 10 attempts.

B. 10 min of Kipping practice for novices. If you do not need to practice your kip, practice your pistols. If you are a rock star with pistols, use a KB or a barbell and do them as an OHS.

C. For Time:
10 Rounds
10 push-ups
10 Kipping Pull-Ups
See December 9, 2010

Monday, January 9, 2012

A. For Time - Partition as needed
Accumulate 30 sec of an L- Sit on parallettes and 30 sec of a back lever on rings.
Ring Geeks do their L-Sit on rings in a support position.

Standards:
Once you decide on your progression, stick with it. Don't cheat. For instance, in your L-Sit place some plates under your feet to gage the height at which you must keep you feet. NO BEND IN THE KNEES unless you are just learning the movement. If you are doing the support position, adhere to the standards you set for yourself. Piking is OK for novices.

For the Back Lever, it is either tuck, flat back, straddle, or full.

B. For Time:
21-15-9
Power cleans 95/135 lbs
Box jumps 20/24"
Burpees
See December 8, 2010

Saturday, January 7, 2012

Sunday, January 8, 2012

A. Pushing Complex
From the Rack:
2 rounds
3 presses
3 push presses
3 push jerks
rest 3 min
3 sets
Go up in weight each set. Once you take the bar off the rack you may not rack it until you are finished the two rounds.

B. For Time:
500 meter row
30 double unders
12 burpees
Coaches: Group A starts with A and Group B starts with B. Two people per rack = 2 squat racks in use.

Friday, January 6, 2012

Saturday, January 7, 2012

Last day of strength training. Met cons start on Sunday.

A. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Max, -10 to 25 lbs, 2 reps x 3 sets

B. 5 Min of Kipping practice or Pistol practice, depending on your weakness.

C. 10 thrusters @ 65/105 lbs
10 kipping pull-ups
2 rounds
Rest 5 min.

Repeat Part C.

Thursday, January 5, 2012

Flux CrossFit is growing!

Our Flux community is growing!

Join us for an open house on Saturday, January 14 from 4 to 5 PM at the Gym. During this event, we will make a number of announcements which will be of interest to all Flux Crossfit members. Be sure to be part of our good news celebration! Paleo snacks will be served!

Darci and Charity

Friday, January 6, 2012

A. Back Squats
If you have squatted two days IN A ROW, do handbalancing.

B. Rowing Sprints
Row 45 sec AFAP
Rest exactly 20 sec
Do AMRAP Pseudo Planche Push-ups or Pseudo Planche Ring Push-Ups in 30 sec.
Rest 3 min.
7 sets

If you do not have a push-up, go to your 1RM for the day, add height.
Regular push-ups if you do not have 10 perfect unbroken push-ups.

Wednesday, January 4, 2012

Thursday, January 5, 2012

A. Front Squat or Handbalance
If you have squatted 2 days in a row, do handbalancing.

B. Anaerobic Lactic Endurance
10 x Push Press 85/125 lbs (these reps should be unbroken, but tough).
0 seconds rest
15 burpees AFAP
rest 4 min
6 sets

In your rest period work on elegant gymnastics pose.


Goals Meeting

Mieka and I will be meeting with each Fluxer in the next couple of weeks to review your goals. Start thinking about any questions you might have and write them down. Also, review your last meeting with us from a few months ago.

Tuesday, January 3, 2012

January 4, 2012





A. Back Squat
Beginners: 5, 5, 5 @ 22x2, rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min.
Max - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. See September 27, 2011
Anaerobic Alactic Power
3 tough power cleans
5 Box Jumps 32/26 " (note the change in height from Sept)
Rest 4 min.
5 sets

In your rest do 30 sec bodyline on stomach and 30 sec on back once.

Monday, January 2, 2012

Tuesday, January 3, 2012

A. Front Squats

Beginners: 5, 5, 5 @ 22x2, rest 2 min.

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

Advanced: Find your 1RM, drop 10 to 25 lbs and do 2 reps x 3 sets; rest 2 min.

B. See September 29, 2011
For Time:
Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.

This is for time but expect it to take awhile.

How to Scale?
if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).

If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.

IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.

If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.