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Friday, August 31, 2012

Saturday, September 1, 2012

A. AMRAP in 15 minutes
HSPU x 3-5
20 meter shuttle sprint (there and back x 2, which equals 80 meters).

Beginners: No Push-Up? MAx depth for 1 rep, add height and do 5 reps per set.

Intermediate: AMRAP downward dog or pike position on box (TRIANGLE)! @ 30x1 x 3-5 reps

Advanced: do kipping hspu

cozack insertion x 1 each direction
step behinds x 2
rotational L sit x 2
crab x 1 each direction
Lizard x 2
3 sets Not For Time

Thursday, August 30, 2012

Friday, August 31, 2012

A. Split Jerk
Beginners: take 25 minutes to work on technique
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes find a heavy, but not max, split jerk.

B. Push Jerk x 12 95/145 lbs
     sled pulls using rope x the length of the rope 90/135 lbs (Feet are stationary, behind line).
     15 box jumps 20/24"
     rest 5 minutes (active rest).
     4 sets

PM WOD for BCBD (Reminder that anyone can do these Wods).
Every 90 sec do: 7 barbell jumping squats @ 85/135 lbs and 3 kipping muscle ups for 5 sets.

No muscle up? Do kipping pull-ups x 5 reps.




Ok, I know I have told you all a million times that cholesterol has been unfairly vilified. Read it here, for yourself.

Bottom line -
The thickening of the arterial wall is caused by INFLAMMATION!
Cholesterol is NECESSARY to our health!

Wednesday, August 29, 2012

Thursday, August 29, 2012

Rest Day for BCBD Competitors

A. Pulling - Mechanical Leverage Sets
Beginners: 10 sec eccentric pull-up grip. Rest 10 seconds. Repeat for as many reps as possible. Then, elevated feet pull-ups, as many reps as possible; rest 2 minutes x 3 sets

Intermediate: AMRAP neck to bar with supinated grip. Rest 10 sec.  AMRAP Narrow (hands touching) supinated grip. Rest 10 Sec. AMRAP 10 sec eccentric in pronated grip. Rest 2 minutes x 3 sets

Advanced: AMRAP wide grip chest to bar pronated grip or neck to bar pronated grip (must touch body). Rest 10 sec. AMRAP regular width pronated grip. Rest 10 sec.  AMRAP supinated grip. Rest 10 sec. AMRAP narrow supinated grip. Rest 2 min x 3 sets.

B. Rotational L Sit x 6 steps each direction x 3 sets.  Not for time. Rest as needed.  Quality!

C. Shoulder taps AMRAP in 60 sec. Burpees AMRAP in 60 sec. Be sure to mark with chalk where your hands are placed. Then, 800 meter run. Clock begins at 2 minutes.  You have three scores: shoulder taps, burpees and your 800 meter run time.

Rest 5 min.

Repeat Part C.

The Fuzz Speech

Thanks to Dr. Andrea Spina for introducing me to the Fuzz Speech. Fluxers, please give this a listen. 

Post Injury the body must move!! And if you never move - ie, you wake up, walk to your car, walk to your desk, sit in your desk, drive your car, relax in front of the TV, go to bed, and start all over agin - the FUZZ is building!

Flux Kids and Teens Programs - Fall Registration Open

Registration is now open for 

Fall Flux Kids (Porch Pups and Big Dawgs) and Flux Teen Programs!

Flux CrossFit offers a unique strength and conditioning Kids and Teens program
We introduce our young members to  Flux’s unique approach to physical culture. This approach begins with an understanding of and appreciation for efficiency of movement.  On any given day, our kids and teens can be found working on handbalancing, bridges, ring routines, squats, long jump, the snatch and clean and jerk, rope climbs and much more.  
We stress self-discipline, the importance of fueling the body with nutrient dense food and genuine sportsmanship.  
Fall Schedule:

Flux Porch Pups (ages 3-7)

Tuesday 6-7pm
Sunday 10-11am

Flux Big Dawgs (ages 7-12/13)
Thursday 6-7pm
Sunday 10-11am

Flux Teen Program (ages 11-18)
Monday, Wednesday, Friday 4-5pm

Flux Toddlers (ages 2-3)
Sunday 9:15-9:45am (beginning Sunday, October 7th)

Fall Schedule begins Tuesday, September 4th

To register please email Coach Charity at fluxregina@gmail.com or call 541-5808.

Flux CrossFit Kids is the only official CrossFit Kids affiliate in Regina!

Tuesday, August 28, 2012

Wednesday, August 28, 2012

For those who need the technical practice, take 15 minutes to practice the hang squat or hang power clean.  Otherwise, go directly into Part A.

A.  Hang Squat Clean Ladder 10 -1
95/135 lbs
For this workout, you do all 10 reps unbroken, then rest if necessary. Then 9 unbroken, 8 unbroken, and so forth. So the only time you may put the bar down is after you complete a set.

See August 3, 2012
June 8, 2011
January 7, 2010

Rest 10 minutes

B. FOr TIme: KB Swings should be done CF American Style.
5 Muscle Ups (You may kip)
15 KB Swings 50/75 lbs
4 muscle ups
15 KB Swings
3 muscle ups
15 KB Swings
2 Muscle-Ups
15 Kettlebell Swings
1 Muscle Up

No muscle up but have been working on transitions? 1st or 2nd progression 3, 2, 1, 1, 1

Have not been working on transitions? Either Kipping Pull-ups or Ring rows

Monday, August 27, 2012

Tuesday, August 28, 2012

A. Snatch Practice
Advanced: Games Competitors: Take 25 minutes to find a 1 rep max snatch.
Intermediate: Take 25 minutes to find 1 rep max POWER snatch
Beginner: Work on power snatch technique for 25 minutes.

B. Dianne
Deadlifts 225/155 lbs

See July 25, 2012
July 24, 2012
April 30, 2012

30 sec sprint @ 90%
30 sec walk
10 sets

Rest 10 minutes

800 meter run at 100%

Sunday, August 26, 2012

August 27, 2012

A. Take 15 minutes to practice an appropriate variation of toes to bar. Or, practice hand balancing if you do not need extra work on toes to bar.

B. Every 3-4minutes,
3 TGU/per arm 35/50 lbs
10 toes to bar
10 1 arm push-up squats (5 per side)

C1. Cuban rotations @ 4121 5-7 reps x 3 sets

C2.  Elegant gymnastics pose x 5 reps x 3 sets

Saturday, August 25, 2012

Sunday, August 25, 2012

A. Ring dips - advanced-weighted  5 @ 50% of max, 3 @ 70%, 1 rep every 60 sec at 90% max x7 sets

Intermediate- 1-3 reps x 7 sets, rest 90 sec

Beginner- 1 eccentric, rest 30 sec x 3 reps x 5 sets; rest 100 sec

B. Snatch
Beginners- technical practice for 20 min
Intermediate and advanced- hang power snatch. In exactly 20 minutes work up to a 3 rep max.

C. Cossack insertions x 1 gym length
     rotational l sits x 1 gym length
     Switch directions and repeat

Friday, August 24, 2012

Saturday, August 25, 2012

A. SEE October 11, 2011
In 2 minutes, do AMRAP deadlifts 205/305 lbs.
Then immediately run 400 meters. Clock begins at 2 minutes.You should have 2 scores: 1 for deadlifts and one for your run.

Rest 15 minutes

In your Rest do:
 30 sec handstand x 3 sets; or
10 heel taps x 2; or
10 toe taps x 2; or
30 sec chest to wall x 3

Repeat Part A

Thursday, August 23, 2012

Friday, August 24, 2012

A. AMRAP in 4 Min
HSPU x 5 (I prefer static unless you are competing in the BCBD).
Double Unders x 20

Rest 4 Min.

B. AMRAP in 4 Min
KB Snatch x 5 Per arm 40/55+ lbs
Muscle Ups x 2 (static).

Rest 4 Min.

C. AMRAP in 4 Min
1 arm DB Thrusters x 5 per arm 20/45 lbs.
16 step Lizard Walk (8 per side).

D1. Cuban Rotations 5-7 reps @ 2141 x 3 sets
D2. jefferson curls x 10 reps plus hold for 30 sec on last rep x 3 sets

Wednesday, August 22, 2012

Thursday, August 23, 2012

After your warm up, take 15 minute to work on power clean technique and to "grease the groove".

A. For Time:
Power Clean x 5 - These reps should be tough but manageable.  Not touch and go, but rather, do a rep, dump the bar, do a rep, dump the bar.
50 meter sled push 95/135 lbs
2-7 static pull-ups (Neck or chest must touch the bar). Your coach will explain the variations on this (retract to protract back to retract, or, more advanced, keep the retraction through the entire movement). Less Advanced use chin-up grip.

rest 5 minutes.  In your rest period do at least one 30 sec handstand in the middle of the floor or a set of heel taps and toe taps or practice kick up against the wall.

5 sets


The more research I do the more I believe that robust health begins in the gut.  Take a look at these articles below. The first one offers an excellent breakdown of leaky gut syndrome and how this problem leads to a whole host of other health concerns.  The second article is from the Weston A. Price Foundation and examines GAPS or Gut and Psychology Syndrome. This article delves into the connection between gut health and autism as well as overall mental health.



Tuesday, August 21, 2012

Wednesday, August 22, 2012

Take 15 minutes to work on power snatch and to find an appropriate weight for PART A. 
A. On the minute do 3 power snatches @ 85/125 lbs plus 2-5 perfect (ring)push-ups x 10 minutes.

B.  4 Rounds for Time
     Push Press x 10 85/125 lbs
     KB Swings x 10 35/55 lbs
     Box Jumps x 10 20/24"

Monday, August 20, 2012

Tuesday, August 21, 2012

A. Chest to bar Pull-ups - AMRAP in 45 sec x 5 sets; rest 75 sec.
Intermediate: AMRAP kipping pull-ups in 60 sec x 5 sets; rest 120 sec.
Beginners: AMRAP Ring Rows in 60 sec @ 30x1 x 5 sets; rest 120 sec.

B.  Not for time but do it quickly with solid biological-flow and as little rest as possible.
     air squat to 1 arm push-ups x 20 (10 per side)
     Cozack insertions x 10 reps (5 per side)
     low rotations into bridge x 3 reps per side
     pistols x 10 reps (5 per side)
     rest 4 min
     5 sets

No Bridge? Elevate feet for 3 reps

Sunday, August 19, 2012

Monday, August 20, 2012

A. Testing
Squat cleans 135/95 lbs
ring dips

Rest 10 minutes

B1. Elegant gymnastics pose x 5 reps

B2. Advanced: AMRAP UNBROKEN Toes to Bar x 4 sets; rest 60 sec.
       Intermediate: AMRAP UNBROKEN Toes to Bar in 60 seconds x 4 sets; rest 120 sec.
       Beginner: Knees to Chest 5-7 reps (try and stay on the bar) @ 2222 x 5 sets; rest 90 sec

No ring dip? Do parallel bar dips.
No parallel bar dip? Do 5 eccentrics each set (10 sec) on bar or rings. This is a cluster set, so do a rep, shake it out, do a rep, etc.

PM For BCBD Competitors
2000 meter row for time

Saturday, August 18, 2012

Sunday, August 19, 2012

A. 21 pull-ups
800 meter run
15 pull-ups
400 meter run
9 pull-ups
200 meter run

B1. Cuban rotations @ 4121 6-8 reps x 3 sets
B2. Low gate mobility: sideways pistols 5 reps per leg, 5-10 sec hold x 3 sets
B3. Low rotations into bridge 4 per side x 3 sets or 3 elevated bridges x 3 sets

Friday, August 17, 2012

Saturday, August 18, 2012

"Why do a miserable plank when you have movement complexity?" Ido Portal

A. Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 20 lbs for 2 reps x 3 sets

B. 30 air squat to one arm push-ups.   (15 per side)
     400 meter run
     rest 2 minutes

    20 burpees
    400 meter run
    rest 90 sec.

    10 Kozak insertions
     400 meter run

NOTE - the air squat to one arm push-ups is something we learned at the Movement Camp. A point that I learned from both Ido and Dr. Spina is that MOVEMENT COMPLEXITY IS KING!!!! This is a  principle that I have long believed in and I feel now I have even more 'scientific proof' as to why this is true.  We won't do away with the "miserable" burpee but really, how much fun is it to do countless burpees? Instead of endless repetition, increase the complexity of the movement pattern.  When complexity is introduced the NERVOUS SYSTEM turns on! We know this is something the Bulgarians believe when it comes to weightlifting (anything under 91% and your brain is on automatic) but it is also true for bodyweight movements. The Russians know this too and that is why Russian kids start out as gymnasts.

NOTE: Saturday classes are changed this week - 9am WOD and 10am Gymnastics - so that we can all make it out to the Cool Spring Ranch "Farm to Fork" event!

Thursday, August 16, 2012

Friday, August 17, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 41x1

Intermediate/Advanced: 3, 3, 3, 3 @ 30x1

B. Push-ups
TESTING AGAIN - SEE July 24 and July 29, 2012
Beginners: 10 sec eccentric x 5 sets; rest 90 sec

Intermediate: Either AMRAP Unbroken x 5 sets; rest 90 sec or AMRAP in 60 sec x 5 sets; rest 90 sec.

Advanced: Pseudo Planche Push-ups x 3-5 reps x 5 sets (use rings if ready); rest 90 sec.

C. Double Unders x 30
     rope climbs x 2 (Advanced do arms only)
     double unders x 30
     rest 90 sec
     3 sets

Wednesday, August 15, 2012

Thursday, August 16, 2012

A. Clean and Jerk

Beginners: 25 minutes of technical work on clean and jerk
     Intermediate: 25 minutes of technical work on clean and jerk
      Advanced: Go right to B.

30 clean and jerks for time. 95/135 lbs

C. AMRAP Toes to Bar in 60 sec
     rest 60 sec
     5 sets

Tuesday, August 14, 2012

Wednesday, August 15, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 20 rep max @ 00x0

thrusters 65/95 lbs
Pull-ups ( you may kip with bands).

C1. Cuban Rotations @ 2141 8 reps x 3 sets

C2. Butterfly stretch x 30 reps and hold 30 sec on last rep x 3 sets

Monday, August 13, 2012

Tuesday, August 14, 2012

A. Ring Dips
Beginners: 1. 1 . 1 eccentric on bars or ring x 3 sets; rest 2 min.

Intermediate: 1-2  ring dips every 90 sec x 7 sets; get a spotter if necessary

Advanced: 3-5 ring dips @ 51x1 x 5 sets; rest 120 sec.

B. 20 OHS 55/85 lbs
     400 meter run
     3 rounds for time

PM WOD for BCBD Competitors
2000 meter row for time.

Sunday, August 12, 2012

Monday, August 13, 2012

A. Back Squat 5, 5, 5  22x2
Intermediate: 3, 3, 3, 3
Advanced: Work up to a 1 RM. No doubles.  

B. This WOD is from the South West Regionals Event 5, from a couple years ago.  See June 25, 2012.

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, August 11, 2012

Sunday, August 12, 2012

A. Back Squats
Beginners @ 22x2, 5, 5, 5
Intermediate: 3, 3, 3 , 3
Advanced: Max for 1 rep, then down 15 to 30 lbs for 2 reps x 3 sets

B. 30 Kipping HSPU for Time
No Push-Up? 30 perfect push-ups for time at an elevated height.

C. 3 rotations into low bridge x 3 sets; rest 2 min,
     or, 3 bridges x 3 sets; rest 2 min.

Friday, August 10, 2012

Saturday, August 11, 2012

A1. Hang Power Clean
Beginners and Intermediate: Technical work for 30 minutes.
Advanced: Go to a heavy single in 30 minutes.

A2. Pulling
Beginner: 5, 5, 5 Ring Rows @ 30x1
Intermediate: 3-5 reps of chin-ups or pull-ups @ 30x1 x 5 sets
Advanced: 3-5 chest to bar pull-ups @ 30x1 x 5 sets

B.  For Time:
     10 box jumps
     30 double unders
     10 burpees
     8 box jumps
     25 double Unders
     8 burpees
     6 box jumps
    20 double unders
     6 burpees
    4 box jumps
    15 double unders
    4 burpees
    2 box jumps
    10 double unders
    2 burpees

PM WOD for BCBD Competitors
1000 meter row
800 meter run
For Time

Thursday, August 9, 2012

Friday, August 10, 2012

A. Thrusters
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: AMRAP in 60 sec @ 105/145 lbs x 5 sets; rest 3 minutes

B. Sled push x 50 meters 135/175 lbs
     rest 4 minutes
     5 sets

Wednesday, August 8, 2012

Thursday, August 9, 2012

A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, then down 15 to 30 lbs, 2 reps x 3 sets

B.  21Chest to Bar pull-ups
      800 meter run
      21 KB Swings 50/70 lbs
      Rest 8 min

Beginners: 15 Ring Rows and 400 to 800 meter run.
Intermediate: 10-15 Chin over vertical plane of bar (with or without a band). If you have 1 or 2 solid kipping pull-ups, ABSOLUTELY no band. Reduce reps instead and consult with your coach.

Tuesday, August 7, 2012

Saskatchewan Open Weightlifting Competition - Invitation to Participate

Dear Athletes, Coaches, and Officials;

The SWA Provincial Open Weightlifting Competition will be held at Flux CrossFit on Saturday, September 29th. The weigh-in for women competitors will begin at 8am with the competition beginning at 10am. Weigh in for men will take place at 11:30am with the competition starting at 1:30pm. This schedule should give athletes and officials enough time for a lunch break as well.

We are writing to invite you to participate as competitors and/or volunteers, and ask you to encourage other lifters in your clubs to participate as well.

Registration and information will be posted on the SWA website soon. Currently, you can register at the following: http://bit.ly/2012_sk_open

Darci and I look forward to hosting you and the competition here at Flux.

All the best,

Wednesday, August 8, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Wave Load 5, 3, 1, 5, 3, 1

B. "The Chief"
AMRAP in 3 minutes of:
3 power cleans 95/135lb
6 push-ups
9 air squats
rest 1 min.
5 Rounds.

PM. WOD for BCBD Competitors
Skills Work:
A. Muscle Up practice:
1-4 kipping muscle ups on the minute for 9 minutes.

B. Pistols Complete 30 pistols for time. Must alternate legs each rep.

Monday, August 6, 2012

Tuesday, August 7, 2012

A. Front Squat
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 15 to 40 lbs x 2 reps x 3 sets

B. HSPU x 10
     Run 800 meters
     HSPU x 10

Kipping HSPU
If you do not have a push-up, please do 10 push-ups each round.

Friday, August 3, 2012

Saturday, August 4, 2012

If is it a nice day, do this workout out back.
A. Pistols x 5 reps per leg x 5 sets; rest 2 min.

B. 25 meter sled push 90/135 lbs. On cement
     15 burpees on astro turf
    25 meter sled push
    rest 3 minutes
     5 sets

Thursday, August 2, 2012

Friday, August 3, 2012

A. 20 minutes of technical work for hang squat clean for beginners, or if you think you just need the practice. 

Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011 and May 28, 2012
95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth.

rest 10 min.

B. Complete 20 TGU. Not for time.  10 reps per arm.  35/55 lbs.

Go for a 20 minute run @ 90% intensity.

Wednesday, August 1, 2012

Massage Therapy at Flux CrossFit - Heidi Gruetzner, RMT

Beginning in August our fabulously talented Heidi Gruetzner, RMT will be taking appointments on Wednesdays instead of Tuesdays. The following appointments are available in August:

Wednesday, Aug. 15th 4pm, 6pm, 7pm
Wednesday, Aug. 22nd 4pm, 5pm, 6pm, 7pm
Wednesday, Aug. 29th 4pm, 5pm, 6pm, 7pm

To book appointments please email Coach Charity at fluxregina@gmail.com!

Thursday, August 2, 2012

A. Split Jerk
Beginners and Intermediate: Technical Work for 25 minutes.
Advanced: Go up to a heavy single but not a max.

800 meter run for time.
Rest 8 minutes and repeat. Both runs should be at 90%. THis means you should be able to finish at the same time for both runs.

C. AMRAP Kipping HSPU in 60 sec.
     rest 60 sec
     4 sets

Rest Day for BCBD competitors