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Friday, May 31, 2013

Massage Appointments available June 5th and June 8th

The following massage appointments are available with Heidi next week:
Wed, June 5th - 4pm, 6pm, 7pm and Sat, June 8th - 9am, 10am, 11am, 12pm. Please email me at fluxregina@gmail.com to book.

Wednesday, May 29, 2013

Saturday, June 1, 2013

Coaches, please include in your warm up:
role and shublule
wrist prep
CARS for hips

A. 10 atlas stone carries 40/90 lbs (we have a 70, 75 and a 35 lbs). 
25 meter sled pull TBD  80/135 lbs
200 meter sandbag run 45/75 lbs
Rest 5 minutes
4 sets

Friday, May 31, 2013

Please include, among other things:
Dr. Spina Shoulder isometric holds.  (Luke and Dallas have both had great success with this movement practice)
roles and shublules
side split to QDR - come on folks!! Conquer this movement!
Helicopter practice - first progression ONLY - Don't be greedy.

A. 15 minute AMRAP ladder
2 power cleans to thrusters 75/115 lbs
2 burpees jump over the box 20/24"
2 chest over vertical plane of the bar kipping pull ups
4 power cleans to thrusters
4 burpees over the box
4 COVP of the bar kipping pull ups

B1. 45, 30 and 15 sec bridge
B2. 45, 30 and 15 sec isometric split

Thursday, May 30, 2013

Warm up
Coaches, please include, among other movements:
A1. weighted shoulder opener x 10 reps plus 30 sec hold x 3 sets
A2. straddle ups x 10 reps x 3sets
A3. wall bridges or high bridge rotations x 5 or 2 reps/direction x 3 sets

Some Controlled Articular Rotations for hips

some variation of handstand to roll to cartwheel - either as one flow or in individual pieces

kipping hspu practice

A. 7 minute AMRAP
HSPU (you may kip) x 10
Double Unders x 30
OHS x 10 65/95 lbs

Rest 7 minutes


Rest another 7 minutes

Row 1000 meters @ 90% intensity

Sunday, May 26, 2013

Wednesday, May 29, 2013

Warm up

Please Include:
Wrist Prep
A. stick limbo 5 reps/direction x 2 sets. More advanced should then do high bridge rotations 2 reps/direction x 4 sets. Others should skip to B. (Begin in table position)

B. Zen Archer x 60 sec x 3 sets (each time you switch partners you complete a set).

C. 10 reps of weighted shoulder opener with bodyline. 30 sec hold on last rep.

D. For Time:
20 Kettlbell Swings  35/55 lbs
400 meter run
20 box jumps 20/24"
20 burpees
Rest 4 minutes
3 sets in total

Tuesday, May 28, 2013

Warm up
A1. straddle ups x 10
A2. reverse elbow push ups x 10
A3. wall bridges x 5
3 sets
Move through this quickly.

B. Side split to QDR. Many of you found this quite difficult ( it is a nice mix of mobility, strength and strength endurance, balance and coordination.  We will try it again today.  6 reps/side x 3 sets 

A. For Time:

60 double unders
5 jerks 95/135 lbs
20 kipping pull ups (chin over vertical plane)
40 double unders
10 jerks
20 kipping  pull ups
20 double unders
5 jerks
20 kipping pull -ups 

Monday, May 27, 2013

Warm up should include:
15 min head to toe joint prep
 A1. pancake stretch x 10 reps x 3 sets
 A2. shoulder opener on stall bars or bridges x 5 reps x 3 sets 
 role x 2 gym lengths

A. 2 Sets for Time
10 Power Cleans 95/135 lbs
10 Ring Dips

Zero seconds rest

Run 800 meters @ 80% intensity

zero seconds rest

2 Sets for time
10 power cleans 95/135 lbs
10 ring dips

Thursday, May 23, 2013

Sunday, May 26, 2013


Warm up
shublules!!! 5 each direction x 5 sets
cartwheels - all variations, including aerial
backward rolls to handstands - or, backward rolls, backward roll to candlestick
Spina shoulder mobility
Spina bioflow - pick 3 or 4 movements

A. 3 Rounds For Time:
400 meter run
15 Box Jumps 20/24" 

Saturday, May 25, 2013

Coaches, please include in your warm up:
A. aerial cartwheels x 5/direction
B. Jumping Warm up down the astroturf. Straight leg jump, side and forward straddle, tuck jump, 360 degree turn, etc.

As always, if you are a beginner who likes to keep her feet low to the ground, make sure you inform the coaches. There are a multitude of ways to create a challenging and enjoyable warm up.

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 20x1

A2. Pulling
Beginners: 5 ring rows, Odelia version, 3 second eccentric x 4 sets
Intermediate: 2-5 chin ups or pull ups or ring chin ups x 4 sets
Advanced: Archers 2-5 reps/arm x 4 sets 

B. Auxillary sets for pulling
Beginners: 30 sec eccentric x 2 sets
Intermediate: 5 ring rows, 3 second eccentric x 2 sets
Advanced: 5-10 chin ups or pull ups x 2 sets

C. 3 Rounds for Time
30/ 50 lbs Bulgarian Bag around the world x 14 7/direction
35/50 lbs KB Snatch x 14 7/arm
400 meter run

Friday, May 24, 2013

Coaches, please include in your warm up:
A. wrap and wrap around x 4 lengths (advanced should work to cover more ground, ie. big jumps and big rotations in the air). Of course, if the quality isn't there, keep it low to the ground).  Some folks should stick to the wrap. It is a nice, little move that is challenging in and of itself.
Quality is the name of the game!

B. Side split jump to arm arm side entry/exit to QDR. Beginners should work on the side split jump and then use two hands to enter and exit the side QDR. Don't worry about lifting head and feet off the floor. 5 reps/direction x 3 sets
Don't be surprised by the lactic acid pain in your quads.

A. Press
Beginners: 5, 5, 5 (2 warm up sets)

Intermediate: 2-4 reps x 4 sets. If you hit 4 go up in weight, if you hit 2 or 3, stay at that weight. Be sure to start at a weight that you know you can hit for 4.

Advanced: Daily Max, then 10 kg or so for 2 sets of 2 and then down another 10 kg or so for 3 sets of  3.

B. 3 Min AMRAP
3 Power Cleans 95/135 lbs
6 push ups
10 kipping toes to bar
Rest 1 min
5 sets

Monday, May 20, 2013

Wednesday, May 22, 2013

Warm Up
A1. lizard x 2 gym lengths - more advanced should work to get low.
A2. crab x 2 gym lengths - try and hover mid air as long as possible.

B. forward roll exit on one leg into gymnastics cartwheel into back roll into handstand
Some of you will be comfortable performing this sequence, others should simply break it up into manageable chunks or even single movements x 5 sets

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/Advanced: 3, 3, 3, 3 @ 20x1

A2. Toes to Bar
Beginners: Bench on stall bars x 5 reps with 3 sec eccentric x 4 sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP strict (no kip) x 5 reps x 4 sets

A3. Pushing
Beginners: Push ups x 5 reps x 4 sets
Intermediate 1: 20 sec eccentric x 4 sets (can do this on rings with a partner holding rings together)
Intermediate 2: 3-5 bar dips x 4 sets
Intermediate 3: Russian Dips x 3-5 reps x 4sets
Advanced: 2-5 ring deeps with support hold at top x 4 sets DEEP!
Advanced 3: support position ring dips x 1-5 reps x 4 sets

Please rest exactly 60 seconds between each movement. 

Tuesday, May 21, 2013

Warm up
Coaches, please include, along with your own warm up, lizard crawl practice, both high and low variation.  

A. Cleans
Beginners: 5, 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Daily Max in 20 minutes.

B. Get Outside!

Kettlebell Swings x 15  35/55 lbs
double Unders x 30
200 meter run
Rest 60 sec
4 sets

Thursday, May 23, 2013

Warm Up should include:
A. Lizard - choose between high and low variation x 2 lengths
B. Rolls on back to butterfly, straddle, squat, pistol, etc,

A. Snatch 
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max

B. AMRAP in 12 minutes:
     Strict Pull ups or chin ups or false grip pull ups x 2-5 reps
     Back Squats NOT from the rack x 10 reps 95/135 lbs  AFAP
     Box Jumps x 5  20/24" These must be performed touch and go. 

Saturday, May 18, 2013

May 19, 2013

A. Push Press
Beginners- 5, 5, 5
Intermediate- 3, 3, 3, 3
Advanced - AMRAP Unbroken- 95/135 lbs x 4 sets; rest 2 min

B. Beginners 5 ring rows (Odelia version) 3 sec eccentric
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets

Intermediate/ advanced
3-5 chin ups or pull ups/ 2-5 archers
Rest exactly 30 sec
Run 400 meters @ 80%
Rest exactly 60 sec
4 sets

Thursday, May 16, 2013

Flux Communnity Garden!

Hi All – It is that time of year, planting season!!!!  Charity Marsh is doing some last minute prep on the front space, tilling it up to get it ready for a-planting!  The plan this year is to focus the crop on Tomatoes and Swiss Chard, these two items seem to thrive in the space.

We are looking for people interested in helping with the garden.  Help in the labour, share in the harvest (yum garden tomatoes!!).  We are having a meeting to discuss the plan for the garden at the MacTavish gym. 

If you are interested in participating in the garden come on out:
Friday- May 24 @ 6 pm
Planting will happen – May 25 @ 9 am
Bring yourself and $10 (to go toward supplies/seed/etc.)

 At the meeting we will lay out the plan/schedule for planting and weeding.  Darci and Charity will take care of the watering..  And eventually we will all participate in the harvest.
This is a great way to get to hang out with some flux folk away from the gym.  Come out if you would like to take part in the flux garden, many hands makes light work folks.

Coach Darci, Garden Chair