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Sunday, September 30, 2012

Wednesday, October 3, 2012

A.  Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.

B1. AMRAP Unbroken Ring dips  x 4 sets.  Must have a turn out at the top of the movement; rest 30 sec.

No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.

B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.

If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.

B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.

No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.

Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.

Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.

Tuesday, October 2, 2012

A. Push Press (25 minutes)
Beginners: 5, 5, 5; rest 120 sec.

Intermediate: 3, 3, 3, 3; rest 120 sec.

Advanced: Max, then down 15-30 lbs x 2 reps x 3 sets; rest 120 sec.

Take 15 minutes to practice the snatch for Part B.

B. Every 30 sec for 5 minutes, do 1 hang power snatch and 1 power snatch at approximately 70% of your max power snatch.

Note that the percentages are just a guideline.  The more advanced you are the closer you will have to work at around 60%. Beginners will be closer to 80 to 90%.

Monday, October 1, 2012

A1. Back Squats
Beginners: 1 and a 1/4 squats @ 31x1 x 5-7 reps x 3 sets; rest exactly 60 sec.

Intermediate: 3, 3, 3, 3; rest exactly 60 sec.

Advanced: Find your max, drop 15 to 30 lbs and do 2 reps x 3 sets; rest 60 sec.

A2. Pulling
Beginners: If you can hold yourself over the bar with scaps retracted and depressed for 5 seconds, do a 20-30 sec eccentric x 1 rep x 3 sets; rest exactly 60 sec.

If you can't hold yourself over the bar, do 3-5 ring rows @ 52x2 x 4 sets; rest exactly 60 sec.

Advanced: Unbroken static muscle-ups x 4 sets; rest exactly 60 sec.

For today, only those who can perform unassisted muscle ups should do advanced.  If you require a spot, regardless of how minimal, work on your pulling strength with false grip pull-ups x 2-3 reps x 4 sets; rest exactly 60 sec.

 If you only have 1 false grip muscle up, do 1 rep, rest 30 sec, do another rep x 4 sets; rest 60 sec. This means a total of 2 reps per set.

B. Sandbag cleans from the ground to shoulder x 7 reps per side - 35 lbs/60 lbs
     50 meter sprint there and back x 2 = 200 meters in total.
    Rest 2 minutes.
3 sets

Thursday, September 27, 2012

How to Make Gains in Gymnastics

Ok fine folks!

 Please read this and take my advice.

One of the most important distinctions between gymnastics and CrossFit metcons is that the former focuses on small motor skills while the latter focuses on gross motor skills.  This means that when doing gymnastics based movements you can't simply give it your all and hope for the best.  You must be more detailed! The golden rule of strength training is PROGRESSIVE OVERLOAD.  For the most part, bodyweight movements become increasingly complex by increasing the LEVER LENGTH. With weight lifting, it is much less complicated - if you add more weight to the bar compared to last time, you know you are getting stronger.  This means that when you are doing a bodyweight movement, you must MEASURE!  Here's an example using the HSPU. Let's say you are working on both the concentric and eccentric phase of the movement and you are in a pike position.  What should you measure? You measure and RECORD your hand placement, your foot placement and your head placement.  Otherwise, how do you know if you have progressed the next time if you have nothing to compare it to?

On the press to handstand, ask yourself, is my head touching the wall? How many plates are required to press up? How far are my hands from the wall.  For the pull-up and chin-up, is part of my body touching the bar at my peak contraction? Am I reaching with my neck? Am I protracting? How far apart am I placing my hands? You need to ask yourself all of these questions.

Next week, we will be testing your 3-4 rep max on the hspu. Please make sure you have all of the details figured out before that.

- Coach Darci

Wednesday, September 26, 2012

Flux CrossFit is hosting the Saskatchewan Provincial Championship this Saturday!

Flux CrossFit's Saskatchewan School of Champions Weightlifting Club is proud to be hosting the Saskatchewan Provincial Open Weightlifting Competition this Saturday, Sept. 29th at Flux CrossFit!

The competition schedule is as follows:
Women's Competition (all weight classes) begins at 10am
Men's Competition (up to and including 85kg weight classes) begins at 12:30pm
Men's Competition (weight classes - 94kg, 105kg, 105+kg) begins at 2:30pm

For Flux members there is a 9am Gymnastics Class and a 10am Movement/Mobility class at our McTavish street gym!

We welcome spectators! 
Flux CrossFit is located at 3424 13th Avenue. 

Friday, September 28, 2012

A.  Power Cleans

Beginners:  Work on technique for 20 minutes.  As long as your form is decent, don't be scared to put a little weight on the bar. Weightlifting and failing go hand in hand!

Intermediate: Power clean 3, 3, 3, 3

Advanced: After 5 minutes of warm up drills. HIgh pulls, hang power, scarecrow, etc, take 15 minutes and find a 3 RM touch and go power clean.

B1. Strict Pull-ups or muscle ups.
Beginners: 30 sec eccentric weighted pull-up plus 10 sec of scapula arching x 5 sets; rest exactly 30 sec.

Intermediate: 1-5 chin-ups @ 30x1 x 5 sets; rest exactly 30 sec.

Advanced: AMRAP UNBROKEN strict muscle ups x 5 sets; rest exactly 30 sec.

So far, we have approximately 5 Fluxers that can perform 3 -5 strict muscle ups for multiple sets. Keep at it!

B2. Shuttle sprints the length of the astro turf. Run around the cone, just like at the BCBD.
There and back x 6 x 5 sets. (One length = one rep. So there and back = 2 reps); rest exactly 120 sec.

Thursday, September 27, 2012

A. Snatch from the Blocks
Beginners: Power - technical work for 20 minutes.

Intermediate: 3, 3, 3, 3,

Advanced: Hit a Max in 20 min. One set of doubles.

Beginners: Pike position x 5-7 reps x 5 sets; rest exactly 30 sec.

Intermediate: On a box. 5-7 reps x 5 sets; rest exactly 30 sec.

Advanced: Chest to wall x 1-5 reps x 5 sets. Or, handbalancing with hspu eccentric.  You can also elevate if you are so awesome that 5 reps is too low; rest exactly 30 sec.

Remember that with all of the variations, you are in a triangle position. Your hands and head should NOT line up with each other; your head should several inches ahead.  Also, only go slightly wider than your handbalancing width.

B2. Cossak Insertions - 7 reps each direction x 5 sets; rest exactly 30 sec.

B3. Good Mornings x 10 reps x 5 sets; rest exactly 30 sec. Go up in weight with each set.

Reminder - Weightlifting Competition this Saturday

Hi Folks,
I just wanted to remind you that we have around 11 athletes competing in the weightlifting competition this weekend. Our athletes have been working hard and are ready to compete.  We still have a gymnastics and a movement/mobility class scheduled for Saturday. These will take place on McTavish.   The weightlifting competition starts at 10 am and goes until around 4 pm.  Come on out and cheer the Fluxers on!

Tuesday, September 25, 2012

Why We Don't "Stretch" at Flux

Please listen to this YouTube clip on mobility. In it, Dr. Andrea Spina explains the difference between mobility and flexibility.  Those of us who attended the Movement Camp in Berlin had the good fortune to learn from Dr. Spina. We attended about 8 hours of lecture of Dr. Spina and covered many topics: including mobility, anatomy, movement patterns, fibrosis and the myofascial continuum.

Here's an excerpt from his interview on flexibility versus mobility.

"Flexibility and stretching does not decrease the chance of injury.  Flexibility is the ability of an articulation to achieve a range of motion passively.  For example, if you are passively doing the splits or passively sitting in a stretch, just because you can passively achieve a range of motion in a joint or articulation doesn't mean it will translate into an ability to utilize that range of motion in a functional movement pattern or a particular sport oriented movement... Mobility is flexibility plus strength and control...Just holding a static position doesn't get you to a point where you are strengthening the ranges of motion."

Monday, September 24, 2012

Wednesday, September 26, 2012

A1. Toes to Bar
Beginners: 5-7 strict knees to chest x 4 sets; rest 30 sec.

Intermediate: AMRAP in 60 sec x 4 sets; rest 30 sec.

Advanced: Unbroken x 4 sets; rest 30 sec.

A2. Back Squats
10 reps  @ 30x0 x 4 sets; rest 30 sec.  If you can't follow the tempo the weight is too heavy.

B.  Backwards sled pulls x 30 meters x 4 sets. Rest 4 minutes. In your rest, work on handbalancing.  Unless you are new to Flux you should have an idea of where you are at in your progressions.

Tuesday, September 25, 2012

A. Cleans from the blocks
Beginners: practice technique for 25 minutes
Intermediate: 3, 3, 3, 3
Advanced: You have 20 minutes to hit a max full clean from the blocks. 1 set of doubles.

B1. Ring Dips
Beginners: 15 sec neutral grip hold on rings with as little spot as possible x 5 sets; rest 30 sec.

Intermediate: 15 sec eccentric on bars or rings x 5 sets; rest 30 sec.

Intermediate 2: 1-2 ring dips NO TEMPO x 5 sets; rest 30 sec.

Advanced: 1-2 weighted ring dips @ 31x1 x 5 sets; rest 30 sec.

B2. Step behinds x 7 each direction. Quality! Keep as low as possible x 5 sets; rest 30 sec.

Knee Pain on the Step Behinds? Don't avoid the movement. Aim for strain but no pain.  Break down the FUZZ!

Sunday, September 23, 2012

Monday, September 24, 2012

A. Pulling
Beginners: If you can hold yourself over the bar in a pronated grip for 10 sec, practice your kipping for 15 minutes.  If you can't hold yourself over the bar, go to B.

Intermediate: If you have a kipping pull-up, or almost a kipping pull-up, do AMRAP kipping pull-ups in 15 minutes.

Intermediate 2: If you have one or two unbroken kipping pull-ups, do AMRAP in 60 sec x 4 sets; rest 2 min.

Advanced: Do AMRAP chest to bar kipping pull-ups in 60 sec x 4 sets; rest 2 min

B. Beginners Only:
3 Ring Rows (Measure your foot placement! Make sure chest is under the bar). @ 52x2 x 5 sets; rest 90 sec. 

C. Push Press
Beginners: 5, 5, 5 (plus 2 warm up sets).
Intermediate and Advanced: 3-4 reps x  4 sets. Go up in weight if you hit 4 reps. If you hit 3, stay at that weight.

D.  Jumping. Take it Outside!
Beginners and Intermediate: AMRAP in 20 sec of box jumps x 5 sets; rest 2 minutes

Advanced: AMRAP in 20 sec of Forward and Backward stick jumps x 5 sets; rest 2 min.

Sunday, September 23, 2012

Grab the bars and plates and head outside!

A1. Clean High Pulls
5 clean high pulls  x 5 sets; rest 60 sec. Go up in weight with each set.

A2. Handbalancing
Beginners: kick up into handstand with spot and hold for 5 sec x 2 reps x 5 sets; rest 60 sec.

Intermediate: 10 heel taps and ten toe taps x 1 set x 5 sets; rest 60 sec.

A3. Crab Walk
Advanced - Post Berlin Style x 5 reps each direction; x 5 sets
Intermediate - Post Berlin Style x 5 reps each direction x 5 set; rest 60 sec.
Beginner- pre Berlin x 20 steps x 5 sets; rest 60 sec.

B. For TIme:
400 meter run
5 step behinds (each direction) into low bridge rotations
rest 2 min

Beginners - do low bridge rotations on wall x 5 each direction, then do 5 step behinds each direction.
Intermediate - do them on an angled box x 5 each direction, then do 5 step behinds each direction.

Friday, September 21, 2012

Saturday, September 22, 2012

A. Sprint length of astro turf x 10 lengths. One length = one rep.
Immediately after you finish your 10 lengths, do 10 one arm burpee squats.
Rest 3 minutes.
3 sets

B1. Barbell jumping squats x 5 reps 105/155 lbs.
rest 60 sec.
B2. Push press x 12 reps 105/155 lbs
rest 2 minutes
3 sets

Set your rack up. From the rack do 5 jumping barbell squats. Rack it. Do 12 push press.

Wednesday, September 19, 2012

Friday, September 20, 2012

A. 5 Rounds for Time
     Row 250 meters
     Sandbag clean thrusters x 20   30/50 lbs
     ring dips x 10

B. Bridge Rotations
Beginners: against the wall x 5 reps each direction x 3 sets. Measure and mark!
Intermediate: angled box x 5 each direction x 3 sets
Advanced: Step behind into low bridge rotation - 3 reps per round x 3 sets



Monday, September 17, 2012

Thursday, September 20, 2012

Take 15 minutes to work on technique.

A. At the start of every minute, do 10 toes to bar. With the remaining time, do AMRAP clean and jerk. Continue until you hit 30 squat clean and jerks. 95/135 lbs

B. Push up TESTING
Beginners: Today you develop, rather than test.  30 sec eccentric x 7 sets; rest exactly 100 sec.

Intermediate: AMRAP perfect push-ups in 60 sec x 5 sets; rest exactly 100 sec.

Advanced: Pseudo planche push-ups x 3-5 reps x 5 sets; rest exact;y 100 sec.

Wednesday, September 19, 2012

A. AMRAP in 12 minutes:
5 HSPU (chest to wall)
5 weighted pull-ups (DO NOT KIP).
5 jumping pistols per leg

B.  For Time:
     400 meter run
     20 burpees
    400 meter run
     15 burpees
     400 meter run
     5 burpees

Tuesday, September 18, 2012

A.   1 minute AMRAP of Muscle Ups
       1 minute of rest
       1 Minute of AMRAP Squat Cleans 105/155 lbs
       1 minute of rest
       1 minute of AMRAP double unders
       1 minute of rest
       1 minute of AMRAP KB Swings 50/70 lbs
        1 minute of rest
       5 Sets

B. Bridges
Beginners: 2 reps x 3 sets; elevated feet
Intermediate: 2 reps x 3 sets; from the floor
Advanced: 2 reps per arm x 3 sets of 1 arm bridge push-ups

Sunday, September 16, 2012

Monday, September 17, 2012


For every movement, work for 20 sec and rest for 10 sec x 8 sets. After you finish all 8 sets of one movement, rest 2 minutes and move on to the next movement.  IF you have good weather...GET OUTSIDE!!! Only the toes to bar need to be done indoors.

Start at any station.

1. Sled Drags - 155/235 lbs (Push as far as you can in 20 sec and rest).  For the sled drag you will simply push as far as you can in 20 sec. Then you rest for 10 sec and continue. If you have time, measure out how far you get in total in 8 sets.

2. DB Power Snatches - 20/45 lbs (Switch arms only after each 20 sec of work. So, 20 sec on the left. Rest 10 sec, then 20 sec on the right).

3. Toes to Bar

4. 1 arm burpee push-up squats

B1. Weighted lumbar extensions - 10 reps and hold 10 sec on last rep x 3 sets

B2. eagle grip - advanced do pull throughs - 1-3 reps x 3 sets
Intermediate - 5 reps of opening and closing the shoulder x 3 sets
Beginners: simply work on hanging in eagle grip a few times

The eagle grips is rather aggressive so be careful.

Sunday, September 17. 2012

A. Run 200 meters
     15 OHS 105/165 lbs
     Run 200 meters
     rest 2 min
     4 sets

B1. Cuban Rotations @ 2121 6-8 reps x 3 sets;

B2. Pistols x 5 reps per leg x 3 sets

B3. Elegant gymnastics pose x 5 reps x 3 sets

Thursday, September 13, 2012

Pastured Animals

This is a repost of a blog I wrote  a couple of years ago.  
Why GrassFed Cattle?

Better Health and Nutrition
The meat from grass fed cattle more closely resemble the hunter-gatherer meat that our ancestors dined on. What is the difference? Cattle that is raised and finished on grass bypasses the entire CAFO system that is part of large scale, industrialized agriculture. CAFO stands for Concentrated Animal Feeding Operation. The health benefits are numerous.

First, the meat from grass fed cattle is higher in Omega 3 Fatty Acids as well as Conjugated Linoleic Acid. Why is this important? One of the problems with the modern western diet is the omega 3 to 6 ratio is out of balance. In the past, it was more like a one to one ratio but our diets today are lacking in fish, flaxseeds, and of course, pastured meat. Compared with grass, grain is very low in omega-3 fatty acids and high in omega-6 fatty acids. We need both, but as always we are looking for balance. Omega -3 fatty acids have anti-inflammatory properties.
Ruminants are also abundant in Conjugated Linoleic Acid. CLA has shown great promise for fighting cancer and cardiovascular disease. The meat from grass fed cattle is also much higher in vitamin E. Vitamin E is a powerful antioxidant and a great immune booster. Grass has way more Vitamin E than grain and soy. We eat what the cattle eat. Grass Fed beef is also higher incarotenoids, another family of antioxidants. Some of you might remember a photo from last year that I posted of a butchered steer. The point of this photo was to show folks how yellow the fat was. The fat is yellow because of the carotenoids in the grass. Some of you have also witnessed this beautiful yellow colour in pastured milk, butter and eggs. Yummy.

Cattle that are raised for CAFOs are injected with hormones.

Which products are approved in Canada?

"There are six hormonal growth promoters approved in Canada for use in beef cattle: three natural - progesterone, testosterone and estradiol-17ß; and three synthetic - trenbolone acetate (TBA), zeranol and melengestrol acetate (MGA). Hormonal growth promoters are not approved for use in any species other than beef cattle" (Health Canada).
Please take a look at the article below published by Health Canada.
Note at the bottom of the article Health Canada's conclusion that hormonal growth promoters do not affect the health of the human population. The EU has banned all growth hormones because of the links to cancer. Decide for yourself.
The link above was published by the Office of the Auditor General of Canada. It is in response to a petition by concerned Canadians regarding the impact of hormones used in the cattle and hog industry. The concern is that these hormones, which are in the manure, leach into the ground water as well as surface water.
Below is an excerpt from the article that explains hormonal health.
Note that the highest concentrations of manure occur in Southern Ontario and Quebec along the Great Lakes and St Laurence River, in central Alberta between Edmonton and Calgary, around Vancouver, and around Winnipeg. Any hormone pollution due to run-off and leaching of manure from intensive livestock operations would have an impact on millions of Canadians.
  • There are health and environmental concerns about estrogen mimicking chemicals in the environment originating from certain plastics. There are health and environmental concerns about hormones from human pharmaceuticals that survive sewage treatment being discharged into the environment. Hormones released from intensive livestock operations raise the same issues.
Hormones are chemical messengers that provide signals at the cellular level to control normal physical development and many organ functions of living things, as well as the timing of physiological processes such as reproduction. Environmental chemicals that mimic the organism's own hormones interfere with these signals, leading to problems such as birth defects, feminization of males and masculinization of females—leading to reproductive problems, excess weight gain, early or delayed onset of puberty, excessive growth of susceptible cells such as hormone affected prostate cancer and breast cancer, etc. For example, one of the approved livestock hormones is medroxyprogesterone, which is known to cause birth defects in babies if the mother is exposed.
Hormones operate at vanishingly small quantities, so even minute traces of a synthetic hormone, hormone mimicking substance or natural hormone in the environment can have significant biological effects. Timing of exposure in relation to the organism's or cell's development is of great significance. For example: "Identification of low-dose effects that are different from those seen at high doses, the importance of timing of exposure, recognition of the unique effects that can be disrupted during development, and genetic variation in genetically-determined susceptibility, render the overly simplistic assumptions previously used in risk assessment invalid for many environmental chemicals." from page 110, "The Emerging Science of Endocrine Disruption" by J.P. Myers, L.J., Guillette, Jr., P.Palanza, S.Parmigiani, S.H. Swann and F.S. Vom Saal, in the World Scientific Journal, 2004.

Wednesday, September 12, 2012

Track Club Update

Wednesday's class will be held at Flux on 13th in the backyard instead of Douglas Park.

Thanks !

- Mieka

Saturday, September 15, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 41x1; rest exactly 60 sec.

Intermediate and Advanced: 10 Reps @ 30x0 x 5 sets; rest 100 sec. (At this tempo and volume, be sure not to over extend yourself).

Beginners: No Push-up? Aim for 30 sec eccentric x 5 sets; rest exactly 60 sec.

Intermediate: Eccentric of 15 sec, triangle position, or downward dog or pike x 6-8 reps x 5 sets; rest exactly 60 sec.

Advanced: Chest to wall, triangle position 1-5 reps x 5 sets; rest exactly 100 sec.

B. KB Snatch Ladder
Every 45 sec, do 3 KB snatches per arm. When you can no longer finish the reps in the allotted time, reduce the reps to 1 or 2 and try and finish.
Women: 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70 lbs.
Men: 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75 lbs. If Fitness Warehouse has bigger KB they weight will go up.

Intermediate: Pick a weight 5 lbs heavier than you are accustomed to and do 3 reps/arm x 5 sets; rest 60 sec.

Beginners: Either work on technique for 15 minutes, or pick a manageable weight and do 5 reps/arm for 5 sets; rest 60 sec.

Friday, September 14, 2012

A. Front Squats

Beginners: 5, 5, 5 @ 41x1

Intermediate and Advanced: @ 40x1 3-4 reps x 4 sets

B. 5-4-3-2-1
Clean and Jerk 165/110 lbs
Muscle Ups (1st rep of each set much be a static muscle up). 

No MU? Do 7,6,5,4,3 transitions or, if you are close do muscle ups with a spot.  

C1. Elegant gymnastics pose x 3 reps x 4 sets

C2. Cuban Rotations @ 4121 6-8 reps x 4 sets

Thursday, September 13, 2012

 Back Squat
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.

Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.

A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.

A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.

A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.

B. Advanced Only: Hovering Push-ups 3-5 reps x 5 sets; rest 100 sec.

C. 3 Rounds for Time:
shoulder taps x 30 reps (15 per arm) Be sure to mark out your parameters.
stick jumps front to back x 14 reps (Can't do these? Do box jumps).
Toes to Bar x 15 reps

Monday, September 10, 2012

Wednesday, September 12, 2012

A. Power Cleans and Front Squats
Beginners: Power Cleans - Technical Practice for 20 minutes.

Intermediate/Advanced: 1 power clean + 4 front squats. Do this every 2 minutes for 5 sets.  215/145 lbs

B. Sandbag shuttle sprints
70 feet there and back x 6 sets. At one end you must touch the ground with the sandbag and clean it back up.  Rest 5 minutes x 4 sets

Tuesday, September 11, 2012

A. Dips
Beginners: 15 sec eccentric on bars or rings x 5 sets; rest EXACTLY 90 sec.

Intermediate: AMRAP ring dips  x 1-2 reps in 15 minutes.    No Tempo. Support grip at lock out.

Advanced: Weighted Ring Dips. 5 reps @ 50% of your max. 3 reps @ 70 % of your max.  1 rep every 90 sec @ 90% of max x 7 sets.

B. Dumbell clean and press/jerk 20 reps per arm 45/25 lbs
    25 burpees
    25 chest to bar pull-ups
    60 double unders
    Dumbell clean and press/jerk 10 reps per arm 45/25 lbs
    15 burpees
    15 chest to bar pull-ups
    40 double unders
    Dumbell clean and press/jerk 10 reps per arm 45/25 lbs
    10 burpees
    10 chest to bar pull-ups
    20 double unders

Sunday, September 9, 2012

Monday, September 10, 2012

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

Intermediate and Advanced: @ 40x1 3-4 reps x 4 sets

Run 200 meters
5 hang power snatches (advanced do squats) 135/95 lbs
1 minute rest
6 sets

Saturday, September 8, 2012

Sunday, September 9, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 41x1; rest 60 sec.
Advanced and Intermediate: 3, 3, 3, 3 @ 40x1; rest 60 sec

A2. Push Up Testing
Beginnerss: Find Max depth for 1 rep, add height and do 5 reps x 5 sets; rest 60 sec

Intermediate:  AMRAP Push-ups in 1 minute x 5 sets; rest 60 sec.

Advanced: Level 1: AMRAP unbroken or Level 2: Hovering push-ups x 5 reps x 7 sets; rest 60 sec.

B. AMRAP in 2 minutes
7 thrusters 55/85 lbs
7 toes to bar
rest 6 minutes and repeat
Advanced: Every time you put the bar down or you break up your toes to bar, do 3 burpees.

Saturday, September 8, 2012

A. Front Squats
Beginners: 5, 5, 5 @22x2
Intermediate: 3, 3, 3, 3 @ 40x1
Advanced: 3, 3, 3, 3 @ 40x1

B.  400 meter run
     3 rounds of:
      7 Push jerk @ 105/155 lbs
     12 pull-ups
      400 meter run

Thursday, September 6, 2012

Friday, September 7, 2012

A. Turkish Get Ups 2 reps/side x 4 sets; rest 120 sec.  Use the same weight for all 4 sets. Your first set is a warm up set.

B. 10 KB Swings 50/75 lbs
      Either Lizard crawls or crab walks or alternate between the two x 20 feet (approximately). 2 Times
     5-6 sets
Don't worry about time. Concern yourself with quality of movement.  The crab may be done two ways. First, is the table top crab (pre- Berlin). And the other is the post-Berlin crab. Basically a crab in an air baby walking sideways.

Do this workout outside if weather permits.

Beginner folks: Don't take on too much.  Aim for 3 sets.

These locomotion movements are very demanding.  Your hips, spine, knees, wrists and elbows will be the weak links! Hopefully not all at once.

Wednesday, September 5, 2012

Thursday, September 6, 2012

A1. Pulling
Beginners: In 15 minutes do AMRAP eccentrics. If your 1RM eccentric is 30 sec, do 20 sec. If your 1RM is 20 sec, do 15 sec.  I prefer pull-up grip.

Intermediate: 1-3 chin-ups @ 30x1 x 5 reps; rest exactly 100 sec.

Advanced: Either Isometric 1 arm holds of 15 sec or 1 arm rope assisted chin-ups @ 30x1 x 2-3 reps x 5 sets; rest 10 sec between arms; rest 100 sec.

A2. Dips
Beginners: In 15 minutes, do AMRAP eccentrics on either bars or rings.  If your 1RM is 20 sec, do 15 sec. If your 1 RM is 15 sec, do 10 sec.  (You are considered a beginner if you have a bar dip but not a ring dip).

Intermediate: 1-3 ring dips  @51x1 x 5 sets; rest exactly 100 sec.

Advanced: Do 1-2 weighted dips @ 90 % of max x 5 sets; rest 100 sec.

B.  5 thrusters 95/135 lbs
      5 hovering push-ups
      7 sets

Tuesday, September 4, 2012

Wednesday, September 5, 2012

If you squatted yesterday, please skip to B. If you didn't squat yesterday, please do A.

A. Front Squats @ 40x1 3, 3, 3, 3

B. Squat Cleans
Beginners: Technical work for 20 minutes.
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 20 lbs for 2 reps x 2 sets.

B.   250 meter row
       Double Unders x 35
       1 arm squat push-ups (8 per side)
        Rest 2 minutes
       4 sets

Monday, September 3, 2012

Flux Fall Schedule Starts Tuesday, Sept. 4th!

Just a reminder that the Flux Fall schedule starts Tuesday, Sept. 4th. 

This means more and more gymnastics classes, movement and mobility classes, olympic weightlifting sessions, and WODs. Check it out!

The Flux Fall schedule also means the Tuesday Movement/Mobility class begins at 5pm not 5:30pm.

Finally, our new Flux Fall schedule means the Pups and Dawgs each have their own nights as well as the  combined Sunday class - the Flux Porch Puppies (Tuesday 6-7pm and Sunday 10-11am) and the Flux Big Dawgs (Thursday 6-7pm and Sunday 10-11am)! And our Flux Teen Program runs Monday, Wednesday, and Friday (4-5pm)!

Happy first day back to school to all of our Flux Kids, Parents, and Teachers!

Tuesday, September 4, 2012

A1. Back Squat
Beginners: @ 41x1 5, 5, 5
Intermediate/Advanced: 3, 3, 3, 3 @40x1

A2. Pull-ups
Beginners: 10 to 30 sec negative x 5 sets; rest 30 sec.
Intermediate: 1-5 chin-ups @ 30x1; rest 30 sec
Advanced: 1-5 pull-ups, neck to bar or chest to bar @ 30x1; rest 30 sec.

B. 3 Rounds for TIme
push press x 15 75/115 lbs
box jumps 20/24"
50 meter sprint (25 meters there and back)

Sunday, September 2, 2012

Sunday, September 2, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: MAx, then down 20 reps for 2 reps x 3 sets

This is one of the workouts for the BCBD.

B. 3 Rounds
8 deadlifts
12 toes to bar
50 ft sprint around the cone and back

women 115 lbs
men 185

women165 lbs
men 275

Saturday, September 1, 2012

How to Get the Most of Your Flux Experience

I love my gym. And it means a great deal to me that others also get a warm, fuzzy feeling when they train at Flux.

I have made a list of things to think about to ensure you get the most out of you experience at Flux.

1. YOU ARE WEAK! ACCEPT IT! Most of you have heard my "you are weak" speech.  I borrowed it from Ido. Here's what I like about this statement. It is not about judgement, but rather about accepting where you are at physically.  Once you accept it, then you can move on and get to work.  I hear bull#%)* excuses all the time as to why someone can't do a movement. "My proportions are all wrong". "I am just not coordinated". "The weight is too light". "I am not flexible". THe list of excuses goes on....

But the bottom line, is... You are weak.  Maybe you are weak strength-wise, maybe your weakness is agility, or mobility. Whatever.

The people who progress the quickest at Flux are those that do not try and skip the progressions and jump to the most advanced. Put the time in, build a foundation, and you will experience less injury and disappointment.

Don't be a wallflower. Ask your coach questions. Ask fellow Flux athletes questions.  If you have an injury, let your coaches know. I guarantee they will provide you with an individualized prescription.

For many of you, the Flux program design is quite foreign. We throw a great deal of new movements your way. Accept that you won't master the movements overnight. Sometimes it takes a week, a month, or maybe even a year.

Cozack Insertion! Lizard Walk! Rotational L Sit! Handbalancing! rotations into bridges! snatch! clean and jerk! press to handstand! Yikes! The locomotion and gymnastics are geared towards MOVEMENT COMPLEXITY. Why is this important and how is it outside of traditional fitness models? Movement complexity is all about making a movement increasingly complex.  This is why we teach static muscle ups and chest to wall handstand push-ups and planche push-ups.  It is common for an individual to do 30 kipping muscle ups for time and not have a single static muscle up.  I have witnessed people knock out 10 butterfly kipping pull-ups and not have a single proper pull - up (and if they do a pull-up, their shoulders are attached to their ears).  Our focus is not volume, it is forcing your nervous system to adapt to increasingly complex movement patterns.  50 push-ups gets you...50 push-ups. That's it. Nothing else.  A HSPU gets you... a handstand push-up against the wall.  Are you really satisfied with never ever progressing? A chest to wall handstand push-up and a proper chest to wall handstand gets you... a hspu in the middle of the floor! Now we are talking!  A pseudo planche push-up takes you in the direction of a handstand into a push-up into a planche!

Come to mobility/movement classes.  Accept that initially,  you will probably suck at the locomotion and floiero patterns. I certainly did.  There is nothing more beautiful than a body that moves with efficiency. Rotate the spine. Rotate the hips. Rotate the shoulders. DON'T BE LINEAR!