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Thursday, June 28, 2012

Friday, June 29, 2012

A. HSPU Practice:
If you can't kick up into a handstand on your own, do:  AMRAP kick-up attempts in 60 sec x 5 sets; rest 2 minutes.
Beginners: Find Max depth for 1 rep, add height and do 2-3 reps x 5 sets; rest 2 min.
Intermediate: 1 or 2 Strict HSPU? Do 1-3 reps x 5 sets; rest 2 min.
Advanced: AMRAP static and then AMRAP Kipping in 60 sec.  (Start with static and switch to kipping when you fatigue), rest 2 min x 5 sets

B.  3 Rounds for Time:
    archers x 2 per arm (alternate)
    3 reps of low rotation into bridge (3 each direction).
    jumping pistols x 5 per leg
    10 sec handstand
Here is a photo of Dallas performing the archer. This is one of Cheri's photos!


A. In 20 Minutes work up to a heavy snatch.

For Time:
Power Snatch 65/95 lbs

Toes to Bar

Holiday Hours this weekend!

Happy Summer Flux Athletes!

As most of you remember, this is the weekend that Coach Darci and I are taking all of our Flux coaches (minus Dallas who will be heading our to a family function and his CF certification) to Elbow this weekend for our Coach Retreat. Along with team building, leadership mentoring, and future planning for our Flux community, every one of our coaches will also be writing a Flux Coaching exam. This is another aspect of our ongoing coaching mentorship program here at Flux.

So, here's the scoop for our Flux holiday schedule this weekend:

Friday - regular sessions
6am - WOD
7am - WOD
11am - WOD(with babies)
12pm - WOD
4pm - Teens
5pm - WOD
6pm - Flux Track Club and Open Gym

Saturday - some changes
9am - WOD
10am - Gymnastics

Sunday and Monday - closed

Tuesday - regularly scheduled classes resume

Coach Darci and I wish you and yours a happy, active, and fun-filled holiday weekend!


(Try not to gain too many points this weekend paleo challenge folks!)

Wednesday, June 27, 2012

Thursday, June 28, 2012


A. On a 2 minute clock:
     400 meter run
     AMRAP Deadlifts 215/285 lbs
     rest 5 min
     3 sets

Rest 5 minutes

B. Shoulder taps AMRAP in 30 sec
    rest 30 sec
    corta capim Left AMRAP in 30 sec
    rest 30 sec
    Corta Capim Right AMRAP in 30 sec
    rest 30 sec
   3 sets

Tuesday, June 26, 2012

Wednesday, June 27, 2012

Beginners or anyone else who wants a longer tutorial: take 15 minutes to work on power clean from ground.  Advanced: Jump right into Part A.

A.  AMRAP in 8 minutes:
100 meter run
5 Power Cleans 115 lbs/ 155 lbs
10 Box Jumps 20/24"

B. active recovery for 12 min.

C. AMRAP in 6 minutes:
     Push Press x 10 75/115 lbs
     Toes to Bar x 10
     Burpees x 10

NOTE: Games Competitors: Absolutely no stopping on the burpees.  If you think you can't do 10 reps unbroken each round, reduce the reps.  

Monday, June 25, 2012

Tuesday, June 26, 2012

AM. Go for a 20 minute run @ 85 % intensity.

A. 400 meter run @ 90% intensity.
rest 4 min.
rest 4 min.

B. 800 meter run @ 90 % intensity
rest 8 minutes

In both A and B rest periods please do:
5 reps of elegant gymnastics pose x 2
10 reps of peeing dog with 10 sec hold at the end.  x 2

C. Tabatas: 20 seconds of work and 10 seconds of rest x 8 rounds.
    Double Unders
    Front Squats 35/45 lbs

Sunday, June 24, 2012

Monday, June 25, 2012

A. Beginners: Take 10 minutes and work on kipping pull-up. 
A. Advanced or people who don't need kipping practice: Either 1-3 muscle ups on the minute for 5 minutes or 3-5 transitions on the minute for 5 min.  

B. This WOD is from the South West Regionals Event 5, from a couple years ago.  

8 Rounds for Time:
2 Squat Snatch 145/85 lbs
4 Push Press/Push Jerk 145/85 lbs
6 chest to bar pull-ups
200 meter run

How to Scale: Power Snatch for those who can't squat snatch.  Or, you can power it up and then do an OHS.   

Pull-ups - just chin over vertical plane of the bar for those who are NOT competing.  
Ring Rows if athlete can't hold themselves over the bar.  
Bands are allowed for those of you who are fairly close to getting a kipping pull-up
Reduce reps for those who are just getting their Kipping pull-up and maybe only have 1 or 2.  

Saturday, June 23, 2012

Sunday, June 24, 2012

Rest day for BCBD Competitors

Today we begin our week of metabolic bias!

A.  Deadlifts x 21 155/ 225 lbs
      Run 800 meters
      Deadlifts x 15 155/225 lbs
      Run 600 meters
      Deadlifts x 9 155/225 lbs
      Run 400 meters

B1.  Trap 3 raises @ 3131 6 - 8 reps x 3 sets

B2.  Bridges 2 reps with 2 sec hold at top x 3 sets


Friday, June 22, 2012

Saturday, June 23, 2012

A1. Front Squat
Beginners: @ 20x2, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: 1 1/4 squats @ 20x2 3-4 reps x 4 sets; rest 60 sec

A2. Push-ups
Beginners: Find max depth, add height, and do 4-5 reps x 5 sets; rest 30 sec.
Intermediate: AMRAP Unbroken push-ups or less advanced: AMRAP in 60 sec; rest 30 sec
Advanced: Pseudo Planche Push-Ups on rings @ 51x1 4-5 reps x 4 sets; rest 30 sec.

B.  15 thrusters 35/45 lbs
      30 Double Unders
      200 meter sprint
      rest 60 sec
      5 sets

Thursday, June 21, 2012

Friday, June 22, 2012


A1. Back Squat
Beginners: 5, 5, 5 @ 22x2; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: 10 reps @ 00x0, rest 30 sec x 4 sets

A2.  Beginners: 5 reps of rope climb from plank position; rest 60 sec
Intermediate: 2 rope climbs using feet; rest 60 sec
Advanced: Arms only rope climb x 2 reps; rest 60 sec x 4 sets

Because this is strength week, if you are only doing 1 workout today, it must be the AM WOD. IF you are only doing the AM WOD, you may do as many sets of the PM WOD as you have time for.

A. 20 Push Jerk 65/95 lbs (keep reps the same but reduce the weight if necessary).
     20 pull-ups (to do this prescribed you must have 20 reps unbroken)
     20 burpees (if you can't do 15 burpees in under 60 sec, reduce the number). 
     400 meter run (if you can't run 400 meters in under 1:40, reduce to 200 meters.
     active rest for 6 minutes
     4 sets

Red, blue and purple bands only for pull-ups. 1 band/person

Wednesday, June 20, 2012

Thursday, June 21, 2012

Rest day for BCBD Competitors

A. Front Squats
Beginners: 5, 5, 5 @ 20x2
Intermeidate: 3, 3, 3, 3
Advanced: Max for 1 rep, minus 20 to 30 lbs 2 reps x 3 sets

B. AMRAP thrusters in 30 sec 95/135 lbs (5 sec before the clock, clean the barbell and begin with bar from shoulders)
    rest 30 sec
    AMRAP Calorie Row in 60 sec
    Rest 60 sec.
    AMRAP Double Unders in 90 sec
    rest 90 sec
    5 sets

Tuesday, June 19, 2012

Wednesday, June 20, 2012

Katie and Jeff doing 1 arm bridge push-ups

A. Split Jerks
Beginners: Just work on the technical elements of the jerk for 20 minutes.
Intermediate: 2, 2, 2, 2
Advanced: Go to a 1RM, take 30 lbs off and do 2 reps x 2 sets. DON'T BE GREEDY. IF YOUR FORM IS LESS THAN STELLAR, DON'T GO UP IN WEIGHT! IF YOU PRESS OUT, THAT IS A FAIL.

B.  3 Rounds for Time
      10 burpees
      20 Box Jumps 20/24"

      rest 5 min.

C. 3 Rounds for Time
      15 push-ups
     20 KB Swings 50/70 lbs

Monday, June 18, 2012

Tuesday, June 19, 2012

For those doing the BCBD, there will be two a days on tuesday and Friday.  Anyone is welcome to take part in this training, regardless of whether you are participating or not.  

AM. Go for a 20 minute run at 85% intensity.  

A. Every 2-3 minutes for 5 sets, do:

5 Deadlifts  225 lbs/345 lbs 
50 Double unders 

B. On the minute do 1-4 ring dips for 10 minutes.  Advanced: on the minute, do 1-4 muscle ups for 10 minutes.  

No ring dip? Do bar dips. 
No bar dip? Do 2 eccentric ring dips
Can't support yourself on rings? Do 2 eccentric bar dips.  

IF you are competing in BCBD, do double unders.  If 50 seems really unrealistic, reduce the reps to something manageable.  

Weekly Schedule for Massage at Flux CrossFit

Hello Flux Athletes,

Starting in July the absolutely lovely Heidi Greutzner, RMT will be joining us weekly! So on Tuesdays in July there will be 4 appointments each week. To register please contact Charity at fluxregina@gmail.com.

Upcoming Available Appointments with Heidi

Tuesday, July 3 - 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tuesday, July 10 - 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tuesday, July 17 - 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tuesday, July 24 - 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tuesday, July 31 - 5:30pm, 6:30pm, 7:30pm, 8:30pm

Sunday, June 17, 2012

Reminder to those competing in BCBD

For those competing in the BCBD, there will be 2 a days on Tuesday and Friday.  For Tuesday AM, go for a 20 minute run at 80% intensity.

Monday, June 18, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3 
Advanced: 1 1/4 squats @ 02x2 x 3-4 reps x 4 sets (Go up in weight with each set). 

B.  Run 800 meters
      21 Pull-Ups
      Rest 3 min
      3 sets 

C1. Advanced: 1 or 2 arm bridge push-ups x 5 reps x 3 sets; rest 30 sec. 

C2. Corta Capims 5 reps each direction x 3 sets; rest 30 sec.

No Bridge, but pretty close? Elevate feet and do 2 reps.
Not even close? Do wall bridges x 5 reps

Friday, June 15, 2012

Saturday, June 16, 2012

A.  Front Squats 
Beginners: 5, 5, 5 @ 22X2
Intermediate: 3, 3, 3, 3
Advanced: 1 1/4 squats @ 22x2 2-3 reps x 5 sets

B. AMRAP in 5 min: 
    7 HSPU (you may kip)
    7 deadlifts 205 lbs/ 315 lbs
    3 jumping pistols 12"/2 x 15 lb plates (Per Leg).  
    Rest 5 min

No HSPU, but close? Do them down to 2 x 15 lb plates. IF you have to go higher than that then pike position on box HSPU. 

No Push-up? Go to a height that enables you to do 3 reps in a row.  5 reps

Jumping pistol is for more advanced folks. 

No Pistol but close? use hand at bottom.

Not even close to a pistol? lower and push back up from a box (5 reps per leg).  

Thursday, June 14, 2012

Friday, June 15, 2012

A. Back Squats 
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3, 
Advanced: Find your 20 rep max back squat @ 00x1.  See June 4, 2012

B. Row 1000 meters
    Run 800 meters
    Rest 5 min.
    Rest 5 min. 

If you cannot run 800 meters in under 3:30, run 600 meters or 400 meters.  If you cannot row 1000 meters in under 4:30 min, reduce distance to 800 meters.  

More Paleo Challenge Clarifications

Every 3 days, don't be scared to carb load with some rice or sweet potato or regular potato. Also, if you do a heavy metcon, refuel with the above.

Wednesday, June 13, 2012

Thursday, June 14, 2012

A.  Ring Dips
Beginners: 30 sec support hold or neutral grip if support is too difficult. Use a spotter if necessary.  x 3 sets; rest 60 sec.
Intermediate: AMRAP ring dips or bar dips @ 51x1 in 7 min.  (for athletes with at least 1 ring dip but not more than 5 at the above tempo.
Advanced: AMRAP weighted ring dips @ 51x1 in 5 min. (pick a weight that enables you to do 3-4 reps unbroken in first set).

B. For those who did Beginner ring dips only:
10 sec eccentric ring dip x 2 reps x 4 sets; rest 60 sec.

C. On a 3 minute clock:
10 Toes to Bar
Run 400 meters
AMRAP Power Clean and jerk 95/135 lbs
rest 3 min.
4 sets
Your score is based on number of clean and jerks you do each set.

If you cannot run 400 meters in less than 2 min, run 200 meters.

Tuesday, June 12, 2012

Wednesday, June 13, 2012

A.  Hang Power Snatch:
Beginners: Either do OHS 5, 5, 5 or hang power snatch 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: On the minute do: 2 Hang Power Snatch @ 30- 40lbs under 1RM for 9 minutes. 

B. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 20 rep max @ 30x1 

C. 2 arm KB clean 35/50 lbs  x 15 reps (You should have 2 x 35 lb KBs and 2 x 50 lb KBs).
rest 30 sec
5 sets 

IF the OHS are too difficult because of poor mobility, do: 3 sets of 10 wall squats followed by 3 sets of 5 OHS with a PVC pipe or 11 lb bar.  

Paleo Update

Some clarifications:
Different berries are allowed, but I would rather you stayed away from the gigantic, commercial ones. This really is a no brainer. It is summer and there is ample local, organic fruit.

Cream - Chris brought up a good point that it hardly seems fair that a serving of ice cream and a tbsp of cream both receive a point.  So, if your dairy is pasteurized, cream is ok and will not cost you a point.

Any other questions?

Monday, June 11, 2012

Tuesday, June 12, 2012

A. Push Press/Jerk (no split jerk)
Beginners/Intermediate: 3, 3, 3, 3
Advanced: 10 push jerk AFAP (not split jerk) 85/125 lbs x 5 sets; rest 3 min. 

B. 30 sec HSPU (no kip)
    30 sec rest
    30 sec strict pull-up
    30 sec rest
    30 sec burpees
    2 minutes rest
    5 sets

If you cannot do a full hspu without kipping, please find your max depth for 1 rep, add some height (something you can do 3-4 reps at a time), and do AMRAP in 2 min. Only rest 30 sec. 
If you cannot kick up by yourself into handstand, do AMRAP HSPU in either downward dog or box pike position for 30 sec. 

No strict pull-up? Do ring rows @ 30x1.  If you only have one chin-up or pull-up, do AMRAP in 2 min.  Rest 2 min.  

Flux Paleo Challenge

Here it is - our Flux Paleo Challenge!

The Flux Paleo Challenge will begin on Wednesday, June 13th and goes for 6 weeks! There will be fabulous prizes for those with the lowest score (think CF competitions or golf - lower score equals better score)! The score is based on the following: what you eat, Fluxing consistently, and supporting each other (cheering each other on, helping to keep others on track, offering recipes, etc.).

The Parameters are listed below:

1.) Your goal for the next 6 weeks is to eat nutrient dense food and to stay away from anti-nutrients. 

What is nutrient dense food? Meat and fat and vegetables, bone broth, fermented foods, raw dairy.

What are anti-nutrients? Commercially processed food.

Every time you eat grains, alcohol, sugar,  fruit, you get a single point. The exception is saskatoon berries that are not commercially harvested.   One ounce of alcohol = 1 point. One serving of ice cream = 1 point (2 servings = 2 points).  One paleo treat sweetened with agave, maple syrup, honey, etc = One point.  We will include dairy in this as well - eating a serving of milk, cheese, cream = 1 point - unless it is raw and living milk. Pasteurized dairy is dead food. 

2.) You must train at least 3 times a week. (If you miss a session add a point to your score.) Remember to keep good records of where you are at so we can see if your performance improves over the challenge!

3.) Measure your belly. Take a measurement of your belly at the beginning of the challenge and at the end.  Take the measurement directly around the bellybutton. 

This challenge will be 6 weeks long.

If you have any questions about points, please ask Coach Darci or Charity.

Try and stay away from irradiated and pesticide filled vegetables.  

February 2002

Irradiation damages the quality of food.
•    Irradiation damages food by breaking up molecules and creating free radicals. The free radicals kill some bacteria, but not all! The free radicals bounce around in the food, damage vitamins and enzymes, and combine with existing chemicals (like pesticides) in the food to form new chemicals, called unique radiolytic products (URPs).
•    Some of these URPs are known toxins (e.g., benzene, formaldehyde). Some are unique to irradiated foods and never studied. In the approval of irradiation, the long-term effect of these new chemicals in our diet were never studied.
•    Irradiated foods lose 5%-80% of vitamins A, C, E, K or B complex. That’s a big range, but foods vary greatly. Different foods lose different vitamins. Also, the amount of loss changes when the dose of irradiation or storage time is changed.
•    Most of the food in the American diet is already approved for irradiation by the US Food and Drug Administration (FDA): beef, pork, lamb, poultry, wheat, wheat flour, vegetables, fruits, eggs in the shell, seeds for sprouting, spices, herb teas. (Dairy is already pasteurized). The FDA is currently considering a food industry petition to irradiate luncheon meats, salad bar items, sprouts, fresh juices and frozen foods. The USDA is considering irradiation for imported fruits and vegetables.
•    Like cooking, irradiation damages the enzymes found in raw foods. This means our bodies must work harder to digest them.
•    Irradiation by any source--electron beams, x-rays or nuclear gamma rays—has the same effect on the food.

Science has not proved that a diet high in irradiated foods is safe in the long term.
•    The longest human feeding study was 15 weeks, in China. The data is not available in English. No one knows the health effects of a life-long diet that includes a large number of foods that can already be legally irradiated in the U.S., such as meat, chicken, vegetables, fruits, salads, eggs and sprouts.
•    There are no studies on the effects of feeding normal babies or children diets containing irradiated foods. A very small study from India on malnourished children showed health effects.
•    Studies on animals fed irradiated foods have shown increased tumors, reproductive failures and kidney damage. Some possible causes are: irradiation-induced vitamin deficiencies, the inactivity of enzymes in the food, DNA damage, and toxic radiolytic products in the food.
•    The FDA based its approval of irradiation for poultry on only seven of 441 animal-feeding studies submitted. Marcia van Gemert, Ph.D., the toxicologist who chaired the FDA committee that approved irradiation, later said, "These studies reviewed in the 1982 literature from the FDA were not adequate by 1982 standards, and are even less accurate by 1993 standards to evaluate the safety of any product, especially a food product such as irradiated food." The seven studies are not a good basis for approval of irradiation for humans, because they showed health effects on the animals or were conducted using irradiation at lower energies than those the FDA eventually approved.
•    The FDA based its approval of irradiation for fruits and vegetables on a theoretical calculation of the amount of URPs in the diet from one 7.5 oz. serving/day of irradiated food. Considering the different kinds of foods approved for irradiation, this quantity is too small and the calculation is irrelevant.
•    Even with current labeling requirements, people cannot avoid eating irradiated food. That means there is no control group, and epidemiologists will never be able to determine if irradiated food has any health effects.

Irradiation covers up problems that the meat and poultry industry should solve
•    Irradiation covers up the increased fecal contamination that results from speeded up slaughter and decreased federal inspection. Prodded by the industry, the USDA has allowed a transfer of inspection to company inspectors. Where government inspectors remain, they are not allowed to condemn meat and poultry now that they condemned 20 years ago.
•    Because of this deregulation, the meat and poultry industry since the ‘90s has lost money and suffered bad publicity from food-poisoning lawsuits and expensive product recalls. Irradiation is a “magic bullet” that will enable them to say that the product was “clean” when it left the packing plant. (Irradiation, however, does not sterilize food, and any bacteria that remain can multiply to toxic proportions if the food is not properly stored and handled.)

Labeling is necessary to inform people so they can choose to avoid irradiated foods.
•    Because irradiated foods have not been proven safe for human health in the long term, prominent, conspicuous and truthful labels are necessary for all irradiated foods. Consumers should be able to easily determine if their food has been irradiated. Labels should also be required for irradiated ingredients of compound foods, and for restaurant and institutional foods.
•    Because irradiation depletes vitamins, labels should state the amount of vitamin loss after irradiation, especially for fresh foods that are usually eaten fresh. Consumers have the right to know if they are buying nutritionally impaired foods.
•    Current US labels are not sufficient to enable consumers to avoid irradiated food. Foods are labeled only to the first purchaser. Irradiated spices, herb teas and supplement ingredients, foods that are served in restaurants, schools, etc., or receive further processing, do not bear consumer labels. Labels are required only for irradiated foods sold whole (like a piece of fruit) or irradiated in the package (like chicken breasts). A radura is required. The text with the declaration of irradiation can be as small as the type face on the ingredient label. The US Department of Agriculture requirements have one difference: irradiated meat or poultry that is part of another food (like a tv dinner) must be disclosed on the label.
•    The US Food and Drug Administration is currently rewriting the regulation for minimum labeling, and will release it for public comment in 2002. They may eliminate all required text labels. If they do retain the labels, Congress has already told them to use an alternative term instead of “irradiation.”

Electron-beam irradiation today means nuclear irradiation tomorrow.
•    The original sponsor of food irradiation in the US was the Department of Energy, which wanted to create a favorable image of nuclear power as well as dispose of radioactive waste. These goals have not changed.
•    Many foods cannot be irradiated using electron beams. E-beams only penetrate 1-1.5 inches on each side, and are suitable only for flat, evenly sized foods like patties. Large fruits, foods in boxes, and irregularly shaped foods must be irradiated using x-rays or gamma rays from nuclear materials.
•    Countries that lack a cheap and reliable source of electricity for e-beams use nuclear materials. Opening U.S. markets to irradiated food encourages the spread of nuclear irradiation worldwide for export crops.

Irradiation using radioactive materials is an environmental hazard.
•    Nuclear irradiation facilities have already contaminated the environment. For example, in the state of Georgia in 1988, radioactive water escaped from an irradiation facility. The taxpayers were stuck with $47 million in cleanup costs. Radioactivity was tracked into cars and homes. In Hawaii in 1967 and New Jersey in 1982, radioactive water was flushed into the public sewer system. Numerous worker exposures have occurred in food irradiation facilities worldwide.

Irradiation doesn't provide clean food.
•    Because irradiation doesn't sterilize (kill all the bacteria in a food), the ones that survive are by definition radiation-resistant. These bacteria will multiply and eventually work their way back to the 'animal factories'. Eventually, the bacteria that contaminate the meat will no longer be killed by currently approved doses of irradiation. The technology will no longer be usable, while stronger bacteria contaminate our food supply.
•    Irradiation doesn't kill all the bacteria in a food. In a few hours at room temperature, the bacteria remaining in meat or poultry after irradiation can multiply to the level existing before irradiation.
•    Some bacteria, like the one that causes botulism, as well as viruses and prions (which are believed to cause Mad Cow Disease) are not killed by current doses of irradiation or by doses that leave the food palatable.

Irradiation does nothing to change the way food is grown and produced.
•    Irradiated foods can have longer shelf lives than nonirradiated foods, which means they can be shipped further while appearing 'fresh.' Food grown by giant farms far away may last longer than nonirradiated, locally grown food, even if it is inferior in nutrition and taste. Thus, irradiation encourages centralization and hurts small farmers.
•    The use of pesticides, antibiotics, hormones and other agrochemicals, as well as pollution and energy use, are not affected. Irradiation is applied by the packer after harvest or slaughter.
•    Free-market economists say irradiation is 'efficient': it provides the cheapest possible food for the least possible risk. But these economists are not considering the impaired nutritional quality of the food, the environmental effects of large-scale corporate farming, the social costs of centralization of agriculture and loss of family farms, the potential long-term damage to human health, and the possibility of irradiation-resistant super-bacteria. All of these developments should be (but are not) considered when regulators and public health officials evaluate the benefits of food irradiation.

Brought to you by: Organic Consumers Association   
Office: 6114 Highway 61, Little Marais, MN 55614 (218) 226-4164, Fax: (218)  226-4157.
OCA contact: danila@purefood.org

Sunday, June 10, 2012

Monday, June 11, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1RM, drop 15 to 20 lbs for 2 reps x 3 sets

B. Lateral Box Jumps x 15 reps 20/24"
     200 meter run
    Box Jumps x 15 reps 20/24"
    200 meter run 
    rest 4 min.
   5 sets 

Sunday, June 10, 2012

A. Front Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Build to a 1RM, drop 15 to 30 lbs, and do 2 reps x 3 sets

B1. 3-5 perfect pull-ups or chin-ups @ 30x1 (add weight if necessary or go wider)
rest 60 sec.
B2. in 45 sec do AMRAP of thrusters @ 85/125 lbs. 
rest 120 sec
5 sets

No pull-up or chin-up? Do ring rows, same tempo.
1 chin-up or 1 pull-up? Do AMRAP of either movement in 2 min.

Friday, June 8, 2012

Saturday, June 9, 2012

A. Back Squat 
Beginners: @ 22x2, 5, 5, 5
Intermediate/Advanced: 5, 5, 5 @ 30x3

B. Push Press x 20  75/105 lbs
     Row 250 meters
     Toes to Bar x 20 
     Row 250 meters
     rest 3 min
     2-3 sets 

Skill Week!

I know some of you have a hard time settling into skill week but I want to stress again how important it is to taper and to work on skills. Here are some different skills folks worked on this week. Take a look at Traci's kipping pull-up. The last few months she has focused on static chin-ups and it has made a huge difference when she does kipping pull-ups in a metabolic workout. Now, every rep she does is solid - chin clearly over vertical plane of the bar. Had she not taken the time to work on her strength and skill with pull-ups, the quality of her movement would not have improved. 

Lucy: jumping pistols onto elevated platform.
Traci: kipping pull-ups
Brent and George: OHS
Sheldon and Matt and Sherry: clean and jerk
Chantel and Trish: DU

Track Update

Change for Flux Track

Today class will be at Sheldon Williams highschool track.  Don't forget it starts at 6pm.  Look forward to seeing you there. 

- Mieka

Thursday, June 7, 2012

Flux Paleo Potluck and Food Talk this Saturday

Coach Darci and I want to invite all of our Flux members and their families to our ...

Flux Paleo Potluck and "Food Talk" on Saturday, June 9th! 

This event will take place following the Cool Springs Ranch Pick Up and we're pleased that Sam and Janeen (and the kids) will be joining us for an evening of good real food and conversation!

Food Talk - "Real Food: Bone Broth and Canning" by Coach Darci and Farmer Janeen!

Here are the particulars:
Where: Flux Gym at 2251 McTavish St
Time: 6pm-10pm (Talk begins at 7pm)
What to Bring: Real Food Paleo Eats (If you don't know what this means just ask of us.

We want to especially encourage our new Flux members to come out and meet other Flux folks!

At this event we will also be announcing our next Flux 30-day Paleo Challenge! 

Friday, June 9, 2012

A. 3 position Snatch Balance x 5 sets. Go up in weight with each set. rest 2 minutes between sets.

B. Every 3-4 minutes:
Perform 2-5 ring dips @ 51x1 and 1 arms only rope climb for 6 sets.

If you can do 15 ring ring dips UNBROKEN and 5 ring dips @ 51x1 UNBROKEN, do weighted ring dips, same tempo.

1 or 2 ring dips but without tempo? Do ring dips without tempo, same volume.

No ring dips? Bar Dips. Same volume.

No Bar Dips? Tricep bench dips @ 51x1, 4-6 reps.

Use feet if necessary on rope climb.

If you can't climb the rope, lay on the ground, maintain perfect plank and pull yourself up x 3-5 reps.

Wednesday, June 6, 2012

Thursday, June 7, 2012

A. Clean and Jerk: Take 25 minutes to establish a tough - not max - single.

Beginners: Don't worry about weight, just work on mechanics for 20 minutes.

SEE JULY 8, 2011 AND AUGUST 18, 2011
10 Hang Power Cleans 95/135 lbs
400 meter run
12 burpees
3 Rounds for Time

Our Resident Flux RMT Heidi is back with us on Saturday

The following massage appointments are still available with Heidi:

Saturday, June 9th

Email me to sign up.


Tuesday, June 5, 2012

Wednesday, June 6, 2012

Take 5 minutes after warm up to practice pistols and to figure out an appropriate progression.

A1. pistols AMRAP in 30 sec (alternating legs)
rest 30 sec
AMRAP chest to bar kipping pull-ups in 30 sec
rest 30 sec.
AMRAP double unders in 30 sec
rest 1 min. 
5 sets 






Monday, June 4, 2012

Tuesday, June 5, 2012

Take 5 minutes after your warm up for the ABCs.

A. 21 Unbroken thrusters @ 55/85 lbs
800 meter run @ 90% intensity (hold back a small bit).
rest 5 min.
3 sets

If you can't run 800 meters without stopping, reduce the distance to 400 meters.

In your rest period, do 1 bridge and hold for 5 sec and 10 reps of the 'peeing' dog mobility with a 30 sec hold on last rep.

B. Beginners: kipping pull-up practice for 10 minutes
Advanced: handbalancing for 10 minutes

Sunday, June 3, 2012

Rheumatoid arthritis and general inflammation

Rheumatoid Arthritis
There is a great deal of literature out there on the benefits of a paleo/primal diet for those who suffer from rheumatoid arthritis. Take a look at the link below, I have highlighted the paragraph that discusses the importance of a diet high in fat, low in carbs, coupled with a supplement called Boswellia. Some of you have already started to take this supplement.

And, of course, there is the healing effects of bone broth.


So there is the foundation of the therapy: a diet rich in good fats with only about 70 grams (less than 1/2 cup) of carbohydrate food per day, similar to that suggested in Nourishing Traditions and The Schwarzbein Principle. If possible, include raw cream and butter as they contain an anti-stiffness factor that is destroyed by pasteurization. Use Betachol from Standard Process, 1 tablet, three times per day as an extra source of this anti-stiffness factor. Then use herbal extracts both internally and topically that have a warming effect. The best is Boswellia complex from Mediherb which contains ginger, tumeric, celery root and the wonderful remedy called Boswellia. Boswellia is actually a resin, used in Ayurvedic medicine and known to Westerners through its appearance in the story of the birth of the Christ child as Frankincense. This herbal resin (the oily part of the plant) was given by the wise men to symbolize the bringing of the warmth of the child in the depths of the cold winter. Its intent was literally to drive out the cold from painful and stiff joints and replace it with the feeling of warmth, movement and flexibility. Numerous scientific studies have confirmed the remarkable "antiinflammatory" effect of Boswellia extracts. Initially, I use 1 tablet three times per day. And finally, I use Saligesic, a willow bark extract from Mediherb 1 tablet, two or three times per day as long as there is pain.

Monday, June 4, 2012

A. 20RM Back Squat @ 00X1

B. Every 5 min for 4-6 sets:
3 position snatch balance
rest 60 sec.
AMRAP Unbroken Ring Push-Ups @ 31X0

Go up in weight with each set.

In order to do the snatch balance you must have a solid overhead squat. If not, substitute with either 10 reps of wall squats or 5 reps of OHS at an appropriate weight (ie. complete all reps unbroken).

Saturday, June 2, 2012

Sunday, June 3, 2012

A. If you missed yesterday, you have the option of doing yesterday's WOD. Or...

Run 400 meters
50 KB Snatches (25 per arm) x 35/50 lbs
Run 400 meters
50 KB Swings x 35/50 lbs
Run 400 meters
50 KB clean and jerk (25 per arm) x 35/50 lbs

B1. Trap 3 raises @ 3133 7 reps x 3 sets

B2. AMRAP double unders in 45 sec x 3 sets; rest 60 sec.

Friday, June 1, 2012

Saturday, June 2, 2012

After your warm-up, take an extra 5 minutes to work on the clean and jerk. Practice double unders in warm up.

A.  AMRAP in 5 Min:
      Squat Clean and jerk x 5 95/135 lbs
      burpees x 12
      double unders x 20

rest 5 min.

repeat Part A.

Rest 5 min.

B. AMRAP in 5 Min:
10 pistols (5 per leg).
3 muscle ups