Update on New Space and March Schedule

Things are coming along nicely. Plumbing is done, the new huge water heater has been installed, walls built, drywall up, mudding and taping done, ceiling has been repaired, patched, and will be painted and textured over the next coming days, windows have been ordered, electrical is almost complete, signs are up, and graffiti artwork will be done on the building as soon as it warms up enough.

That being said, it looks like we will be holding off moving into the space for about a week longer than expected. What does this mean for you ...

I have completed the schedule on the mindbody up until Saturday, March 10th. Even though we will still be holding all of our classes in our McTavish Flux space we have decided to go ahead and begin making the following additions and changes to help with our growing numbers:

We have added:

-9am WODs (with babies) on Monday and Fridays. Remember these WODs are for everyone not just parents!

-a second Mobility class on Tuesdays at 6:30pm

-a fifth Gymnastics class on Saturdays at 11am

Once we move into the new space, we will also be running simultaneous adult classes (WODS, Gymnastics) at the same time as the Kids' classes (Thursdays and Sundays) as well as during the Teen program (M, W, F from 4-5pm) to help facilitate better scheduling for everyone.

We will also be running regular WODs and opening up more Free Gym time during Gymnastics and Mobility classes. And yes, we will add another Movement class too!

We are excited that our Flux community is growing! Head Coaches Darci, Mieka, and I, along with our entire Flux coaching team (Jane, Ariane, Lucy, Mike, and Alisha), are committed to helping you achieve all of your health and fitness goals!

Yes, that's right Coach Lucy will be back with us next week!

Thank you again for your patience as we transition to our new space, as well as your ongoing support and contributions to our Flux community!

All the best,

Charity

Friday, March , 2012

A. Front Squats @ 22x2, 5, 5, 5; rest 2 min.

If you squatted yesterday, do Push Jerk from Rack

Push Jerk (not split) 3, 3, 3, 3; rest 2 min.

B. Push Jerk 75 lbs/105 AMRAP in 1 Min

Toes to Bar AMRAP in 1 Min

Burpees AMRAP in 1 Min.

Rest 3 min.

5 sets

Thursday, March 1, 2012

A. If you squatted yesterday, do TGU. If you didn't squat, then do Front Squats @ 22x2, 5, 5, 5; rest 2 min.

TGU: 3, 3, 3, 3 Per Arm

B. 100 Double Unders

3 Rounds of:

Ring Push-Ups x 15

Deadlifts x 10 155/265 lbs

100 Double Unders

Wednesday, February 29, 2012

A. Back Squat @ 22x2 5, 5, 5; rest 2 min.

B. Rotation into low bridge practice - 10 min.

Take plenty of time to work on OHS in warm-up.

C. For Time:

OHS 95/135 lbs 15, 12, 9, 6, 3, 1

Weighted Pull-Ups (no KIP) Find a weight at which you can do 3 reps unbroken. 6, 5, 4, 3, 2, 1

Tuesday, February 28, 2012

A. Power Cleans

Beginners/Intermediate: 25 min of practice.

Advanced: warm up to 80% of your max clean and do 2-3 reps on the minute for 9 minutes.

B. Row 500 meters

push jerk x 15 95/135 lb

Row 350 meters

push jerk x 10 95/135

row 200 meters

push jerk x 5 95/135 lbs

Beginners do push press. No split jerks.

Monday, February 27, 2012

A. Front Squat @ 22x2, 5, 5, 5; rest 2 min

B.

30 sec of thrusters 65/95 lbs

rest 30 sec

30 sec AMRAP Double Unders

rest 30 sec.

30 sec AMRAP chest to bar pull-ups

Rest 30 sec.

30 sec AMRAP KB Swings 35/50 lbs

rest 5 min

5 sets

Saturday, February 25, 2012

A. If you squatted yesterday, do Press or HSPU. If you didn't squat yesterday, squat.

Press- Beginners: 5, 5, 5; rest 2 min.

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

HSPU: Find Max depth for one and then add height and do 2 reps x 3 sets; rest 2 min.

Back Squat

5, 5, 5 @ 22x2

B. For Time:

Row 500 meters

15 thrusters 85/115 lbs

Rest 5 min.

C. For Time:

Do 1o Ring push-ups, 15 KB Swings, 9 ring push-ups, 14 KB Swings...

Ring push-ups 1o, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings 15, 14, 13, 12, 11, 10, 9, 8, 7, 6

Friday, February 24, 2012

A. If you squatted yesterday, do presses.

Beginners: 5, 5, 5

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

If you didn't squat yesterday, front squat @ 22x2, 5, 5, 5; rest 2 min.

B. Wall Runs AMRAP in 60 sec x 3 sets; rest 90 sec. (Set and mark your standards before you begin).

C1. AMRAP Toes to Bar Unbroken

rest 30 sec

AMRAP Box Jumps in 30 sec 30/34"

rest 60 sec

4 sets

Thursday, February 23, 2012

A. GAMES FOLKS - 7 min AMRAP BURPEES. Standards will be explained at the beginning of the session.

Non-Games Folks - If you don't want to do 7 min of burpees, do the alternative WOD.

Alternative WOD:

A. If you squatted yesterday, do TGU, 3 reps x 3 sets; rest 2 min.

If you didn't squat yesterday, do Back Squats @ 22x2, 5, 5, 5; rest 2 min.

B. AMRAP in 10 min:

rotation into low bridge x 2 reps (2 each direction).

5 Bulgarian Ring Pull-ups

7 front squats @ 85/125 lbs

Wednesday, February 15, 222, 2012

A. If you squatted yesterday, skip A and do B. IF you did not squat yesterday, Front Squat Today: @ 22x2, 5, 5, 5 (three warm up sets).

B. TGU: 3 reps x 4 sets; rest 2 min.

C. Do in 2 heats:

8 min AMRAP

30 double unders

12 push Press 75/105 lbs

9 calorie row

Tuesday, February 21, 2012

A. Back Squats @ 22x2, 5, 5, 5

B. deadlifts x 9 175/225 lbs

HSPU x 5

3 rounds

rest 10 min.

2 sets

Flux Schedule for March

Hello Flux Athletes!

I have set the classes in the mindbody scheduler up to Sunday, March 4th so please register for classes as usual up to this date. You will notice that we are closing on Sunday, March 4th as this is the day we are aiming to move equipment over to the new space.

You will also note that we have added a gymnastics class on Saturday, March 3rd from noon to 1pm so that folks can still get gymnastics in on the weekend. The CF Open competition WOD will run during the open gym time from 11am-12pm as usual.

Everything is on schedule for us to begin working out in the new Flux space for Monday, March 5th. That being said, I won't have the March schedule up with everything confirmed until next week (yes, there are some changes, additional classes, etc.). For those who are already registered in classes for later in March you will be removed from the old schedule and asked to sign up on the revised schedule!

We will keep you informed about the progress of the new space as we move closer and closer to the finish!

Thanks for your patience as we transition and grow!

Best,
Charity (and Coach Darci)

Monday, February 20, 2012

A. Take 15 min and establish a 3 rep max thruster.

B. Kipping Chest to Bar Pull-ups x 10 reps

Box Jumps - 20 reps AFAP 20/24" x 15 reps

2 Rounds

Rest 3 min.

3 sets

Sunday, February 19, 2012

A. bodyline drills: 30 sec on stomach and 30 sec on back x 3 sets

Follow this with 60 sec of wall walks x 3 sets; rest 2 min.

4 Rounds:

B1. Pulling

Beginner: 1-5 concentric chin-ups/pull-ups @ 30x1

Advanced: 1 arm chin-ups, 2-3 reps

rest 60 sec.

B2. Pushing

Beginners: 2-7 push-ups @ 31x1

Intermediate: 2-10 ring push-ups @ 31x1

Advanced: 2-7 pseudo planche ring push-ups

rest 60 sec.

B3. Twisting

Beginners: 5 wall bridges each way

Advanced: rotations into low bridge, 3 each way

rest 2 min.

Some Thoughts on Work Capacity

Work Capacity versus movement.

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

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

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

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

Friday, February 17, 2012

REMINDER: QUARTERLY CONSULTATIONS

IF YOU HAVE NOT HAD YOUR MEETING WITH MIEKA OR ME YOU NEED TO EMAIL US TO SET UP A TIME. THESE MEETINGS ARE VERY IMPORTANT! I DON'T KNOW OF ANY OTHER CROSSFIT THAT TAKES THE TIME FOR ONE ON ONE CONSULTATIONS FOR GENERAL GROUP MEMBERSHIPS.

TAKE ADVANTAGE OF THIS OPPORTUNITY.

Beginners: 5 ring rows on box @ 52x2, 5 reps

Intermediate: 1-5 chin-ups or pull-ups

Advanced: Arms only rope climb, straddle. Make sure you begin with your heels off the floor. As soon as your legs drop, stop and come down the rope, finishing with your heels off the floor. 1 rep.

rest 60 sec.

10 Push Press 85/125 lbs (You must clean the bar).

rest 90 sec

10-50 double unders AFAP

rest 2 minutes

10 pistols (5 per leg) Advanced do weighted pistols, Intermediate: to a determined height, beginners: 15 air squats

rest 60 sec.

4-5 sets

Thursday, February 16, 2012

A.

Toes to Bar: Beginners do 7 hanging leg raises @ 2222, Intermed: 7 toes to bar (sets of two are ok) Adv: 15 unbroken

No rest

Ring Dips: Beginners do 10 sec negative x 2, intermed: 1-5 reps, Advanced do 31x1 x 2-7 reps (turn out at top of each dip)

Rest 60 sec.

KB Snatch x 12 50/70 lbs (6 per arm)

Rest 2 min.

4 sets

B. Row 200 meters AFAP

10 Burpees AFAP

5 sets

Rest 5 min.

Wednesday, February 15, 2012

A. AFAP

5 front squats 75/105 lbs

5 barbell jumping squats 75/105 lbs

5 box jumps 30/34"

30 mountain climbers (15 per leg).

rest 6 min.

7 sets

In your rest period work on bridges and rotations into low bridges.

Hours on Monday, Feb. 20th

We will be holding 2 holiday classes on Monday, February 20th at 11am and 12pm!

Tuesday, February 14, 2012

A. HSPU or Press - You are considered a beginner if you do not have a full push-up.

Beginners do Press: 5, 5, 5 @ 32x2

Intermediate: 10 sec eccentric hspu x 4 sets; rest 2 min. Use a spotter if necessary.

Advanced: 1-5 reps hspu x 4 sets; rest 2 min.

Still too easy? 1-5 reps ring hspu on parallettes x 4 sets; rest 2 min.

B. 10 good mornings @ 4222 35/45 lbs

rest 30 sec

1-3 wall walks AFAP with control

rest 1 min.

4 sets

C. DB external rotations (elbow on knee) @ 5122 8 reps x 3 sets; rest 1 min. By the 7th rep your shoulders should be burning.

Monday, February 13, 2012

A1. Pulling

Beginners: ring rows from box @ 32x2: 5, 5, 5, 5; rest 1 min.

Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 1 min.

If you have 5, 5, 5, 5 perfect pull-ups, then do the advanced: 3 reps x 4 sets of 1 arm pull-ups (using kb); rest 1 min.

A2. 10 thrusters @ 20x1 x 4 sets 85/125 lbs - Be Strict!

rest 2 min.

B. 500 meter row

rest 10 minutes

C. AMRAP Double Unders in 90 sec.

The CrossFit Open

The 2012 CrossFit Games - The Open at Flux CrossFit

The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during Thursday sessions and during "Free Gym" time on Saturdays (11am-12pm).

Last year we had 20 Flux athletes register and participate during "The Open" for the Flux team! If you are planning to participate in the Open (officially or unofficially), please let Coach Darci or Coach Charity know asap.

Coach Darci will be modifying the WODs for those who want to participate "unofficially". Generally, our Saturday events are followed by a get together at the Free House. Everyone is welcome to come cheer your fellow Fluxers on and to celebrate afterwards!

Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):

Stage One: The Open

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

Sunday, February 12, 2012

This is still my favourite CrossFit wod.

See December 18, 2011

A. The Bear Complex

7 sets

1 power clean

1 Front squat

1 push press

1 back squat

1 push press

5 Rounds

Rest as needed between rounds.

You go through all 5 movements 7 x without putting the bar down. Each round you go up in weight. Don't start too high!

Saturday, February 11, 2012

A. 15 KB Swings 35/50 lbs

10 push-ups or 10 Pseudo planche push-ups

15 air squats

4 Rounds AFAP

Rest 10 min.

B. 10 burpees

10 push press 65/95 lbs

10 box jumps 20/24"

4 Rounds AFAP

Both A and B should be done at a very quick and steady pace. If you think you will have to break up your first 2 sets, REDUCE THE REPS.

Friday, February 10, 2012

A. TGU - 2, 2, 2 -per arm- go up in weight with each set; rest 2 min.

B. For Time:

Row 750 meters

9 HSPU

Row 500 meters

7 HSPU

Row 350 meters

5 HSPU

Half the class starts with A and half the class starts with B.

No kipping on hspu.

If you are still working on your perfect push-up, do push-ups. If you have only 1 perfect push-up, do 4 reps per round. If you do not have a push-up, do 4 reps per round at a chosen height.

Thursday, February 9, 2012

Anaerobic Lactic Endurance

A. 3 min AMRAP

10 burpees

10 Toes to Bar

30 double unders

Rest 15 minutes.

Repeat x 2 more times

In your rest period, work on handbalancing and handstands and bridges (of various sorts).

If you can't knock out 10 toes to bar and 30 double unders unbroken, scale the reps.

Wednesday, February 8, 2012

You have plenty of time to practice KB Snatch.

See Sept. 16/ 2011

1 min AMRAP thrusters 55/85 lbs
1 min rest
1 min AMRAP Muscle-Ups (you may kip)
1 min Rest
1 MIN AMRAP KB Snatch (30 sec per arm) 35/50 lbs
1 min rest
1 min Row for calories
Rest 5 min
3 sets

Raw Dog Food

We have access to lots of good raw dog food. $1.25lb and it can be here this week! Any takers - Darci Anderson and I are in for another 750lbs. Let me know asap!
Charity

Tuesday, February 7, 2012

A. 10 min of kipping practice.

B. Bridge practice - either wall arch or rotation into low bridge

C. 2 kipping pull-ups

2 hang power cleans 85/125 lbs

4 kipping pull-ups

4 hang power cleans

6 kipping pull-ups

6 hang power cleans

8 kipping pull-ups

8 hang power cleans

10 kipping pull-ups

10 hang power cleans

Rest 10 min.

D. TESTING - AMRAP UNBROKEN PERFECT PUSH-UPS

ONE SET. EACH REP MUST BE PERFECT OR IT IS NOT COUNTED.

Still working on that perfect push-up? FInd Max depth for 1 rep, add height and do 2-3 reps for 3 sets.

Monday, February 6, 2012

See FRIDAY, SEPTember 23, 2011

7 sets: For Time

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 box jumps 24"

10 ring dips

Rest 4 min between sets. All sets @ 100%

Each set should take you about 3 to 5 min. If you can finish in under 3 min and sustain your power over the consecutive sets, you are a rock star!

You may use a band for your ring dips.

Sunday, February 5, 2012

15 minutes of scapular work and kipping practice.

A. 3 Rounds For Time:

500 meter row

21 KB Swings 35/50 lbs

12 Pull-Ups

If you can do 6 kipping pull-ups unbroken, do the workout as prescribed. If you have under 6, drop the pull-ups to 9.

Beginners: 250 meter row, 15 KB Swings and 10 ring rows

B1. 4 pistols per leg

rest 60 sec.

KB Clean to reverse press: 2 reps per arm

rest 60 sec

3 sets

Saturday, Februrary 4, 2012

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

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

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min

B. This is a repeat from December 19, 2011. Be sure to check your previous score.

On a 5 min clock:

Row 1000 meters

Do as many burpees as possible in the remaining time.

C. Bridge Work for 10 minutes.

Friday, February 3, 2012

If you squatted 2 days in a row then do either the press or handbalancing.

A. Back Squat or Press

Beginners: 5, 5, 5; rest 2 min.

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

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. 12 minutes for time:

5 yewkis or 5 static pull-ups or 5 weighted pull-ups or 5 ring rows (feet on/off box)

3-5 HSPU (advanced, be sure to do hspu from parallettes or plates). If you do not have a single hspu, then add some height and make it tough for 2-3 reps unbroken.

3 full cleans @ 115/155 lbs

Thursday, Feb 2, 2012

A. Front Squats

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max - 10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. 9 Toes to Bar

3 sec back lever on rings

8 pistols (4 per leg) advanced do them with KB.

AMRAP in 8 min.

Less Advanced:

Toes to bar: 3-5 reps or 3-10 hanging leg raises @ 2222.

Levers: ask your coach for ideas.

Pistols: either do 7-10 wall squats or pistols to a particular depth.d

Do as many rounds as you can in 8 minutes with discipline and an attention to the standards for which you set yourself. Ask your coach for guidelines if you are unsure.