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Monday, July 30, 2012

Wednesday, August 1, 2012

A. Kipping Muscle Ups
Advanced: AMRAP in 60 sec x 5 sets; rest 60 sec.
Intermediate: 3-5 transitions x 5 sets; rest 60 sec.
Beginner 1: AMRAP Kipping Pull-ups in 60 sec x 5 sets; rest 2 minutes.  (you may also use a band)
Beginner 2: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 minutes.

B. On a 2-3 minute clock:
400 meter run
IN the remaining time, do AMRAP Toes to Bar.
Rest 2-3 minutes x 4 sets

See May 29, 2012

Sunday, July 29, 2012

Tuesday, July 31, 2012

A. Cleans
Beginners and Intermediate: Technical work on Power Cleans for 25 minutes.
Advanced: Go up to a heavy single but not a max.

B. The BEAR!!!

One of my favourites.  Remember that each round is NOT for time. YOu can rest with the bar on your back, shoulders, whatever.  Take a look at this classic CrossFit video. It is sure to inspire you.

You want to increase the weight with each set. Don't start too heavy!
 To give you an idea, I usually start at 85 lbs and do my last set @ 105 lbs, although I haven't done this wod in about a year.

2000 meter row for time.

Monday, July 30, 2012

A1. Hang Squat Snatch
Beginners: 20 minutes of technical work
If necessary, catch in a power snatch, and then squat.  If you do not have the mobility for the snatch take 5 minutes before you begin and do 3 sets of 10 reps of wall squats.

Intermediate: 25 minutes of technical work. Go up in weight only if your coach gives you the ok.

Advanced: Go up to a heavy single in 25 minutes.

Beginners: Find Max depth for one perfect push-up, add height and do 4-5 reps x 5 sets

Intermediate: AMRAP perfect push-ups in 60 sec x 5 sets

Advanced: Pseudo planche push-ups on rings or floor 3-5 reps x 5 sets

Your coach must watch at least 2 sets of your push-ups.

You will go back and forth between the push-ups and the snatch.  A1 and A2 should be finished in 30-35 minutes.

B1. Cuban Rotations @ 2141 8 reps x 4 sets - Go up in weight with each set.

B2. Jefferson Curls 10 reps and hold 30 sec on last rep x 4 sets

NOTES: I am still finding too much self delusion on the push-ups. Be honest with yourself and where you are at with this movement.  If you are unaware that you have a spaghetti back, grab a partner and have them watch for you.

Sunday, July 29, 2012

A. Clean high pulls x 3 reps x 5 sets; rest 2 min.

B.  Pulling
Beginners: AMRAP Ring Rows in 60 sec x 5 sets; rest 2 min.
Intermediate: AMRAP kipping pull-ups in 60 sec x 5 sets; rest 2 min.
Advanced: AMRAP kipping chest to bar pull-ups in 60 sec x 5 sets; rest 2 min.

C. Bridges x 3 reps x 3 sets; rest 2 min.

Friday, July 27, 2012

Saturday, July 28, 2012

A. 10 heavy thrusters 95/135 lbs
      sled pull with straps (not rope) x 25 meters 135/90 lbs
      rest 4 minutes
      5 sets

Please go heavy on the thrusters and if necessary, reduce the reps.    
You should be gassed after the set.  Make sure you go heavy enough. The sled pull should be tough but not so tough that it comes to a stop.

Please be sure to TIME each round.  It is a good idea to buy a cheap watch so you can time yourself.

B.  Double Unders x 60 sec
      Rest 60 sec.
      5 sets

Thursday, July 26, 2012

Friday, July 27, 2012

A. Power Cleans
Beginners: Technical work for 25 minutes.
Your coach will tell you if you should do technical work for 20 minutes or go to the advanced:
Quickly work up to a heavy single.

B. Sled pull 35 meters
     15 ring push-ups
     15 toes to bar
     15 box jumps
      rest 2 minutes
      3-4 sets

Wednesday, July 25, 2012

Thursday, July 26, 2012

A. Kipping Muscle Up practice for those who need it.  15 Minutes
B. Technical work on hang power clean for 15 minutes.

3 Rounds
50 air squats
7 muscle ups
135/95 lbs hang power cleans x 10 reps


No Muscle up? 7 band transitions.
Not ready for band transitions? 7 ring rows

D. Pistols
Beginners: 5 reps per leg to a box x 3 sets; rest 60 sec.
Intermediate: 5 reps per leg (use hand if necessary) x 3 sets; rest 60 sec.
Advanced: OHS pistols with a 35 lb bar x 5 reps per leg x 3 sets; rest 60 sec.

Tuesday, July 24, 2012

Wednesday, July 25, 2012

A. Either Dianne or:

1200 meter run
20 Burpees
800 meter run
15 burpees
400 meter run
10 burpees

B1. Cuban Rotations 8 reps x 4 sets @ 2141

B2. Weighted Butterfly Stretch 30 reps and hold for 30 sec on last set x 4 sets

Monday, July 23, 2012

July 24, 2012

A. Kipping HSPU Tutorial for 20 minutes. If you do not need the practice, go right into B.


21 -15 - 9
Deadlifts 225/155 lbs

You may kip the HSPU.  Reduce reps if necessary.
IF you do not have a kipping hspu, keep reps the same, pike position. You do not need triangle for this one.  Nor do you need a tempo!

C1. Low rotations into bridge x 3 reps per direction x 3 sets
Or, 3 bridges x 3 sets. Use a box and/or spotter if necessary.

C2. weighted lumbar spine extension, 10 reps and hold 10 sec on last rep x 3 sets

Sunday, July 22, 2012

Monday, July 23, 2012

A. Testing on AMRAP UNBROKEN Static Chin-ups or Pull-Ups (only for those who didn't do gymnastics yesterday). Tempo is 30x1. Advanced: chest to bar: 3 sets; rest 120 sec.  Make sure your coach watches at least one set.

If you do not have a static chin-up, do 1 eccentric PULL-UP, rest 10 sec x 2 reps x 3 sets; rest 120 sec.

B. Kipping Tutorial for those who need extra work on these. Then go onto HELEN.

B. Advanced
400 meter run
21 KB Swings 35/55 lbs
12 pull-ups
3 Rounds for Time

See May 20, 2012
June 10, 2011
March 31, 2011

Friday, July 20, 2012

Saturday, July 21, 2012

A. Deadlifts
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

B. Double Unders x 30
     Run 400 meters
     10 Perfect Ring Push-ups
     rest 90 sec
     5 sets

Base your push-up numbers on your testing numbers that we did the other day.  To do this prescribed, you must have 15 reps of ring push-ups UNBROKEN. Scale it otherwise.

No push-up?  Add height and do 6 reps.  It does not need to be unbroken.

Thursday, July 19, 2012

Friday, July 20, 2012

A1. Front Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate: 3, 3, 3,
Advanced: Max for one rep, then down 15 to 30 lbs x 2 reps x 3 sets

A2. Pulling
Beginners: 10 sec eccentric pull-up 1. 1. 1 x 5 sets = 15 eccentric reps in total.  This is a cluster set. You do a rep, rest 10 sec, do a rep, rest 10 sec. and do a rep, then back to A1.

Intermediate: 1-5 chin-ups or pull-ups @ 30x1, use a spotter if necessary x 5 sets

Advanced: ARCHERS - @ 30x3 x 2-3 reps per arm x 5 sets

B.  3 Rounds for Time:
     Push jerk or Push Press x 7 105/155 lbs
     25 KB Swings (Keep it Russian)! 50/70 lbs
     200 meter run

NOTES: For beginners on eccentric pull-ups. PLEASE, be sure to ask for assistance to start your pull-up with chin over bar. Demonstrate control, and slowly start your descent until your elbows are fully locked out. DON'T CHEAT! I prefer pull-up grip but if you can't control your descent, use chin-up grip.  Or, start with pull-up and as you fatigue, switch to chin-up grip.

Rest about a minute between A1 and A2.

Bridge City Beat Down


FRI JULY 20, 2012!

Registration for SYNERGY's 4th annual Bridge City Beat Down (BCBD/the Beat Down) CrossFit Competition opens tomorrow!!! The event is held Fri & Sat Sept 7 & 8, 2012 (the weekend after Sept long). 
To register go here www.synergystrength.ca/events/bridge-city-beat-down. Registration will be available before noon. Registration numbers are capped - so make sure you do not miss out!
All info about the event & registration is located on the BCBD website

Any questions please contact Valarie Perry at val@synergystrength.ca


Wednesday, July 18, 2012

Real Men Do Pirouettes.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

Does this sound familiar? These are the words of Greg Glassman, the founder of CrossFit.  Simple.  Highly Effective.  

Handstands? Press to Handstands? Pirouettes? Flips?  I have heard that in the early days of CrossFit all of these gymnastics elements were incorporated into the training program.  That is no longer the case. 

Besides Flux, there are not many CrossFit boxes that incorporate movement complexity beyond the olympic lifts.  I think it has to do with:

(1) FUNCTIONALITY: This is a productive concept that has been wildly misconstrued and hollowed out to a shell of its original meaning.
I often hear from people, how are double unders or pistols functional? Folks! There is more to the body than "moving large loads quickly over long distances." Flips, back walkovers, bridges, bridge push-ups are often only a dream to people because they lack the spinal mobility to perform such movements.  But what if people committed as much time to a simple bridge as they did to destroying their Fran time? Here's a question for you: How functional is your body if when placed in a compromised position, you simply twist your back to pick up an object and you hurt yourself because your entire spinal column moves as one large clumsy piece of wood rather than as a series of mobilized and activated units? Or, you find yourself in the classic Thai fisherman's pose - in a deep squat with one foot flat on the ground, the other knee on the ground with your feet tucked under your ankle.  You try and stay down their for a prolonged period of time but your hip aches, your heel is off the ground and you feel like you are going to fall backwards. How functional is your body? How strange is it that you can have a sub 3-minute Frran time and still be compromised by the movements I just discussed? Functionality is more than a barbell movement. 

(2) FEMINIZED MOVEMENTS:  You don't need to take a course in gender studies to understand that barbell work has been constructed as a 'masculine' practice and that gymnastics has been constructed as a 'feminine' practice. Perhaps our next T-Shirt should read, "Real men do pirouettes". CrossFitter's around the globe have radically challenged the mainstream ideal feminine figure. Female CrossFitters take great pride in their strength and there is a certain bravado that accompanies a heavy backsquat.  And witness the recent CrossFit Games, where many of the women outlift many of their CrossFitting male counterparts from back home.  

BUT..., the reverse hasn't happened. Neither men nor women are clamouring to perfect their pirouettte or their splits, or their bridge.  One reason is that these movements are not valued as highly as the back squat or other strength based movements.  

What if equal value was given to both the back bridge and back squat? Here's a concrete example. Jane and Don have been working hard for their first bridge. Jane just recently met this goal and Don is hot on her heels. By the way, Jane  backsquats over 200 lbs (ass to grass). 

Don is no spring chicken (sorry Don) but his spine is more supple than most 20 year olds. Don could not push himself off the ground into a bridge when he started. I think only one or two vertebrae of his entire spinal column was actually moving.  The rest were like wood.  Plus, his shoulders were so closed he could not straighten his arms so he would just collapse onto his head.

But fast forward and here we are several months later, wIth their supple spinal columns these two move like graceful cats. They perform efficiency. 

Thursday, July 19, 2012

A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one, then down 15 to 30 lbs x 2 reps x 3 sets

B. 1 minute AMRAP Static Muscle-Ups
     30 sec rest
     1 minute Double Unders
     30 sec rest
     1 minute bridge push-ups
     rest 3 minutes
     5 sets

No MU? AMRAP Transitions
NO Chin-up or Pull-up? Do Ring Rows (set up your parameters before you start).
1 or 2 chin-ups but not ready for MU? AMRAP chin-ups in 1 min.

No Double Under? Single Unders

No Bridge Push-up? bridge push-ups with feet elevated.
Can't push yourself into a bridge without a spotter? Regular push-ups.

C. ONLY for those who couldn't get into a bridge without assistance.
2 reps x 3 sets with assistance.

C. The rest of you: 5 x elegant gymnastics pose x 3 sets

Additional Flux Morning Classes starting next week!

Hello Flux Athletes!

A month ago we added 6am and 7am classes to the Tuesday schedule and folks are filling these sessions. It appears that more and more Flux athletes are getting up early in the summer so starting next week (Thursday, July 26th), we will be adding 6am and 7am WODs to the Thursday schedule too!

This means we will be offering 6am and 7am classes Monday through Friday as part of the regular schedule.


Tuesday, July 17, 2012

What Will This Get Me?

Sometimes people ask, when they are new to gymnastics and learning how to do a simple chest to wall handstand, "What will this get me?"  Or, "What am I going to do with this?"  These are honest questions that I must admit, fluster me.  Handbalancing has done wonders for the folks at Flux when it comes to adaptation.  In order to perform a handstand correctly, the body is forced to adapt (yes, sometimes this process is slow).  Learning to do a handstand correctly  (ie the end goal being to actually handbalance) is really about the body being forced to adapt to the necessities of the movement.  If you kick up into a handstand with your arms off the floor, you throw yourself against the wall, and you have a back arch that I could drive a truck through, little adaptation will occur.  But, if we set up parameters: you must walk up the wall; place your palms no more than 3 inches from the wall; and have only your toes touching the wall, very quickly your strengths and weaknesses are exposed.  Striving to do a handstand properly, with a coach giving you the correct cues, will open up your thoracic spine like a spring flower.  Your shoulders will also open up. You will learn what it feels like to anchor your scapulae, and to stack the vertebrae on top of each other.  You will learn how to isometrically contract your entire midline.

For some folks, it really doesn't matter if he or she ever kicks up into a handstand in the middle of the floor. Of course, it is a good example of being a good mover (controlling a fall) but does it really matter if my dad ever manages to do this? Currently, he can kick up against the wall and  pull his feet off the wall and handbalance for a solid 15 seconds.  His shoulder health and strength are so much better as a result of his rigorous work. Dad started this process at 58 years old!

And with Olympic Lifting, Sherry and Nathan have done a marvelous job of tackling their hip and shoulder mobility. I believe they attacked these weaknesses with such vigour because they wanted to perform a particular movement.  The gumption was there because they had a specific goal - to perform a full snatch.  When the goal is as vague as "increase mobility," there is little incentive, but when your immobility is preventing you from performing a specific movement, the stakes are raised and your interest is stirred.  For me, that movement right now is the press to handstand. I never had ANY desire to do the splits until I made the press to handstand one of my year long goals.  Now, it is a priority.

Back to the handbalancing conversation.  It is much more interesting to chase down the goal of a 30 sec handstand than it is to simply 'increase shoulder and thoracic mobility.' I believe one of the reasons our mobility and gymnastics training program is so popular is precisely because people are making the connection between mobility and movement options with the guidance of our Flux coaching team.  If you want to perform a movement you better be able to move and move well.  And if you don't move well, and you are chasing down a goal, you better get to work.

Check out this fabulous Russian video. At 19 sec he goes into a press to handstand.

Wednesday, July 18, 2012

A1. Power Snatch
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep and then 2 reps x 2 sets, minus 15 to 30 lbs.
Rest 60 sec.

To perform a variation of the handstand push-up, you must have at least 3 perfect push-ups.
Beginners: Under three perfect push-ups? AMRAP push-ups in 120 sec x 5 sets.

Beginners: No push-up? 1 eccentric (negative) x 2 sets x 5 sets (this means you do 1 negative, shake it out, do another one, then back to A1).  For a total of 10 reps.
INtermediate:  6-8 downward dogs in pike position (or feet elevated). Don't forget the triangle x 5 sets
Advanced: 1-5 reps x 5 sets.
Rest 60 sec.

B. 200 meter run
     250 meter row
     rest 4 minutes

     400 meter run
     500 meter row
     rest 8 minutes
    800 meter run
    800 meter row

IF you are unable to run, replace with row, same distance.

Sunday, July 15, 2012

Tuesday, July 17, 2012

A. Press
Beginners 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, reduce weight, 2 reps x 3 sets

B. CF FOOTBALL inspired WOD:
At the top of every minute, do 5 burpees, followed by AMRAP thrusters in the remaining time.  Each time you hit a minute you must go back to the burpees. Beginners: do 2 or 3 reps.
Hit 75 thrusters
women 65 lbs
men 95 lbs

Monday, July 16, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Wave Load: 8, 4, 2, 8, 4, 2

A2 . Muscle-Ups
Beginners: 3 eccentric ring dips (5 sec) , rest 30 sec x 2 sets x 4 sets (this means you do 3 eccentric dips in a row (5 sec per dip), rest 30 sec and do 2 more sets.  Each set is 6 reps x 4 sets = 24 eccentric dips. Do them on the bars if you do not have the control.

Intermediate: 2-3 transitions x 5 sets

Advanced: AMRAP STRICT MU in 20 minutes. Simply fit in your strict muscle ups in between squats.

B. Every 2 minutes for 7 sets do:
     5  clean high pulls (add weight with each set). Start at a modest weight and increase from there. Last couple of sets should be tough but manageable.
     5 burpees
Here is a clean high pull.


Saturday, July 14, 2012

Sunday, July 15, 2012

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max then down 15 to 30 lbs x 2 reps x 3 sets

A2. Push-up Testing
For Beginners: I want you to find your best push-up to max depth. Have your coach verify the movement. Then, 3-4 push-ups at a taller height for 4 sets.

Intermediate: AMRAP unbroken push-ups (Have a coach watch and verify the proper execution of the push-ups on at least one set.  Or, if you only have 1 or 2 perfect push-ups, AMRAP push-ups in 1 minute x 4 sets; rest 60 sec (Again, make sure your coach watches you perform at least one whole set).

Advanced: 4-6 Pseudo Ring planche push-ups x 5 sets; rest 60 sec.

B. Push Press x 10 85/125 lbs
     Box Jumps x 10 20/24"
     Toes to Bar x 10
     2 Rounds for Time
     rest 3 min
     2 sets

Friday, July 13, 2012

Saturday, July 13, 2012

Helen - Many of you have chosen Helen and Grace as your baseline tests.  So today we develop our skills and endurance for Helen.

A. Pulling:
Advanced: AMRAP  kipping chest to bar pull-ups in 90 sec, rest 3 min x 5 sets
Intermediate: AMRAP kipping chin-ups/pull-ups in 120 sec, rest 3 minutes x 5 sets
Beginners: No kipping chin-up? AMRAP Ring Rows @ 30x1 in 120 sec.  Perfect form. Mark where your feet will be positioned, rest 2 min x 5 sets

B. Run 200 meters x 5 sets; rest 3 min.
Can't run? Row 250 meters.

Flux Kids Summer Time

Last night our Flux Kids enjoyed the new turf and the long jump pit too! Check out the smiles!

New Toys!

Dirt and synthetic grass and sled drags/pulls makes me happy.

What a fun time today hanging out in our new backyard space.  I witnessed some freestylin' long jumpers today. Just check out the photos.  

And playing in the dirt seems to produce happy, giddy faces.

Thursday, July 12, 2012

Friday, July 13, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then drop 20 to 30 lbs for 2 reps x 3 sets.

Beginners: If you do not have a push-up, find your max depth for one rep, add height and do 2-3 reps x 7 sets.

Intermediate: If you have a perfect push-up, do downward dogs in pike position (Remember the triangle). 5-7 reps x 7 sets

Advanced: Level 1: Parallette handstand push-ups x 2-5 reps x 7 sets
                   Level 2: Strict HSPU 1-5 reps x 7 sets

B. 1 x Sled push (length of astroturf).   Remember: no shoes on astroturf
Men 195 lbs
Women 125 lbs
1 x rope climb (arms only, straddle).
Run back to astro turf
30 shoulder touches or 15 sec handbalancing
rest 4 minutes
5 sets

Change of location

Both the WOD and gymnastics will be held on 13th ave tonight.

Wednesday, July 11, 2012

Thursday, July 12, 2012

A. Dumbbell Power Snatch x 10 (5 per arm) x 5 sets; rest 90 sec. Go up in weight with each set.
B. 5 broad jumps and then sprint to 100 meters.
    rest 3 minutes - at 75%, 85%, 95%, 100%, 100%, 100%
    7 sets

In your rest do bodyline drill x 30 sec on stomach and 30 sec on back x 1 x 6 sets.

Tuesday, July 10, 2012

Wednesday, July 11, 2012

A1. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Wave Load: 10, 5, 3, 10, 5, 3

A2. Pulling
Beginners: 1 eccentric pull-up x 2 reps x 5 sets
Intermediate: 3-5 chin-ups or pull-ups (static)@ 30X1 x 5 sets
Advanced: Chest to bar pull-ups (static) @ 30X1 x 5 sets; If you can do 5 reps with perfect form, chest hits bar, adhering to tempo, then add weight.  (If your shoulders are up at your ears you are not performing the movement correctly).

B. For Time:
   Run 800 meters
   thrusters 35/45  lbs
   Run 800 meters

C. Cuban Rotations: 1 warm up set of 12 reps, then 4 sets of 8 reps @ 4121

Monday, July 9, 2012

Tuesday, July 10, 2012

A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 30 lbs for 3 reps x 3 sets

B. Sled push and pull x 40 ft
Women @ 90 lbs
Men @ 155 lbs
Zero Seconds Rest
15 burpees
15 box jumps 24"
rest 4 minutes
5 sets

Sunday, July 8, 2012

Monday, July 9, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 30 sec
Intermediate: 3, 3, 3, 3; rest 30 sec
Advanced: Max then down 15 to 30 lbs x 2 reps x 3 sets; rest 30 sec.

A2. Front Lever x 12 sec hold x 5 sets; rest 10 sec

A3. Planche x 12 sec hold x 5 sets; rest 10 sec

B. 60 sec AMRAP double unders
     60 sec AMRAP toes to bar
     60 sec of rest
      5 sets    

Friday, July 6, 2012

Saturday, June 7 2012

Tech work:
10 minutes of KB snatch - advanced can move right to part A.

A. Testing; for time:
Row 1000m
Run 1000m

B. 4 sets of:
Back bridges x 3 reps
Cuban rotations x 8 reps
Pistols x 10 reps (5 reps/ leg)

See August 17th 2011 for your last 1000m run and 1000m row.

Thursday, July 5, 2012

Friday, July , 2012

See May 25, 2012
Take 10 minutes to practice kipping hspu.
Beginners/Intermediate: Take 10 minutes to practice power cleans

A. AMRAP in 5 min:
    5 HSPU (you may kip but only have you fatigue on static hspu).
    5 Power Cleans 115/165 lbs
   5 burpees

   rest 5 min 


No HSPU? Downward dogs in pike position x 6 reps for Beginners.

rest 5 min.

B. AMRAP in 3 min:
5 barbell jumping squats 95/135 lbs
3 muscle ups

Rest 3 min.


Barbell jumping squats only for advanced. DO barbell back squats.  
No Muscle up? 5 transitions. 
No chin up or pull-up? 5 ring rows

C. 3-5 reps of perfect pull-ups @ 30x1.  STATIC. Sternum hits bar. As wide as possible.  
Beginners: 5 reps of trap 3 raises @ 31x3 x 5 sets

 Go for a 20 minute run @ 85% intensity. 

Wednesday, July 4, 2012

Thursday, July 5, 2012

A. Push Press x 21 85/125 lbs
     Pull-ups x 21
     rest 120 sec.
     Push Press x 15
     Pull-ups x 15
     rest 60 sec.

    Push Press x 9
    Pull-ups x 9

B1. 3 bridges x 4 sets

B2. 8 back extensions @ 30x2 x 4 sets

B3. elegant gymnastics pose x 3 reps x 4 sets

C. Bodyline drills 30 sec on stomach and back x 3 sets; no rest

Massage at Flux Next Tuesday

Hi Flux Folks,

Heidi has the following appointments available at Flux next Tuesday, July 10th:


Please email me to book your massage!

Tuesday, July 3, 2012

Wednesday, July 4, 2012

A. Clean and Jerk
Beginners: Work on technique for 25 minutes.
Intermediate: 2, 2, 2, 2
Advanced: work up to a max, drop 15 to 20 lbs and do 2 reps x 3 sets

B. AMRAP in 12 minutes:
     Ring Dips x 8
     Run 200 meters
     KB Snatch x 6 per arm 35/55 lbs

Monday, July 2, 2012

July 3, 2012


A. Find your 20 rep max back squat @00x1. See June 15 and June 4.

B. On the minute, do 1-2 strict muscle-ups for 10 sets.  If necessary, take 2 minutes x 10 sets. Make the transition as smooth as possible. No Kip.

C. HSPU AMRAP in 30 sec
    rest 10 sec
    Pistols AMRAP in 30 sec on left
    rest 10 secs
    Pistols AMRAP in 30 sec on right
    rest 60 sec x 10 sets.

On a 2 minute clock:
7 snatches @ 75/115 lbs
AMRAP Double Unders in remaining time.
rest 4 minutes
7 sets