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Thursday, June 27, 2013

Sunday, June 30, 2013

Warm Up
Please Include:
capoeria cartwheels
front and back rolls

A. For Time:
400 meter run
2 rounds of:
box jumps x 5 30/36"
Jerks x 12 95/145 lbs
400 meter run

B1. Iso bridge x 45, 30 and 15 sec.

B2. Iso straddle x 45, 30 and 15 sec

Saturday, July 29, 2013

If you need the practice, spend a few extra minutes practicing your kipping hspu.
shoulder and bridge work

A. 5 Rounds for Time:
HSPU x 10 (you may kip)
Rope Climbs x 4
Atlas Stones x 7

B. Handbalancing and kick up practice.

Friday, June 28, 2013

wrist and shoulder and hip prep
A1. Brachiation
A2. Back and forth support holds on floor with 3 sec hold at top x 10 reps 

B. Arm windmill and leg windmill - slow and controlled is the name of the game!

Every 5 minutes:
3 cleans 135/225 lbs
sled push 75 meters - 37 meters there and back
5 sets

Wednesday, June 26, 2013

Thursday, June 27, 2013

Warm Up
15 Minutes of Head to Toe Joint Prep  including a 400 meter warm up run - light pace.

A. 15 chest to bar kipping pull -ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull - ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull-ups
    400 meter run
    15 Ring Push ups


Beginners: ring rows x 5
Intermediate: Chin over the vertical plane kipping pull -ups
If you can do 3-5 unbroken kipping pull-ups, but it is challenging, do 5 reps).
If you can do 10 unbroken kipping pull-ups, do 15. 

NOTE: must have at least 10 perfect push ups before moving onto the rings.  
If you can do 10 perfect push ups, but it is challenging, please do 6 ring push ups.
If you can do 15 unbroken ring push ups, do the push ups as prescribed. 

B1.  straddle ups x 10 reps x 3 sets

B2.  pancake stretch x 10 reps x 3 sets

B3. kick ups into handstand or handbalance x 5 reps x 3 sets

Flux Announcements - Renovations, Painting and Time to Clean Up Your Cubbies

Hello Fluxers!

As you have seen we've got lots going on - our new climbing wall and renovations to make the space bigger, better, and even more efficient!

This means a few things for you folks ...

1. All cubbies will need to be cleaned out by Wednesday, July 10th. You will be able to reclaim the cubbies on Monday, July 15th once the clean up and painting has been done! Anything left will be taken to good will.

2. Flux will be closed at 6pm on Friday, July 12th and re-open on Monday, July 10th at 11am.
 This is for a couple of reasons: first, all of our Flux Coaches will be participating in our Coaches' Retreat - lectures, workouts, and writing the annual Flux coaching exam; second, the entire gym will be re-painted, and some renovations will be done!

3. The climbing wall will be done by the end of next week - so get ready for some new, awesome challenges!

Thanks for all your patience as we make Flux even better for you!

Coach Darci and Coach Charity

Tuesday, June 25, 2013

Sunday, June 23, 2013

Wednesday, June 26, 2013

Warm Up
wrist prep

A. On a 2 minute clock:
200 meter run
15 thrusters 65/95 lbs
AMRAP Burpees
 2 minute rest
3 sets

B. On a 4 minute clock:
30 Toes to Bar
40 double unders
AMRAP Wall balls 14/20 lbs
4 minute rest
2 sets

Tuesday, June 24, 2013

rolling warm up (not front rolls, but rolling on your back)
Odelia jumping warm up (and don't worry if you can't jump, we have plenty for you to do).

A. 60 sec Power snatch 65/95
rest 60 sec
60 sec ring dips
rest 60 sec
60 sec row for calories
rest 60 sec
5 sets

Please work with a partner and record your reps.  

Monday, June 24, 2013

Warm up

role and shublule

A. Benchmark HELEN
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull-ups

B1. straddle ups x 10 x 3 sets
B2. bridges - either with the band x 3 or stall bars x 5 x 3 sets
B3. Cuban rotations 5-7 reps x 3 sets (only go up in weight if you hit 7 reps). Tempo is 3131

Friday, June 21, 2013

Flux - Additional "Just Mobility" Classes and Gym Location updates (Kids and Adults)

Hello Fluxers,

Just a note to let you know that we have added another "Just Mobility" class to Tuesday night at 6pm. This class will take place at our 13th Ave location (inside) and the Acrobatics class will run simultaneously (outside - if weather is bad acrobatics will move to McTavish gym).

Also, starting this Sunday our Flux Kids' classes will take place at the McTavish gym for the summer months. We will be using the gym and the park a lot for these classes! This also means that the classes running at the same time as the Kids class - Sunday 10am "Just Mobility" and Thursday 6pm Movement and Mobility will be held at 13th Ave gym!

Any questions ... email or talk to Coach Charity!

Thursday, June 20, 2013

Sunday, June 23, 2013

Please include:
shublule practice
bridge variations
 cartwheels (non gymnastics kind)

A. Pulling
Beginners: either ring rows @ 33x3 x 5 or 30 sec eccentrics x 4 sets
Intermediate: 3-5 chin ups or pull-ups x 4 sets 
Advanced: Archers - pick your poison x 2-5 reps x 4 sets 
rest 2 FULL minutes

B. sled push x 25 meters
     10 renegade rows  25/50 lbs
     rest 4 minutes
     4 sets

Saturday, June 22, 2013

A1. CLEANS (See wed, June 19)
Beginners: 5, 5, 5 (power is fine); rest exactly 30 sec.
Advanced: 2 cleans x 3 sets. Rest exactly 30 sec.

Beginners: downward dog x 5 reps; rest exactly 60 sec.
Intermediate: downward dog but feet must leave the floor x 5 reps; rest exactly 60 sec.
Advanced: 3-5 reps x 3 sets; Rest exactly 60 sec.

B. 50 meter shuttle sprint x 4 lengths = 200 meters (must touch the ground at each end except when you cross the finish line).

rest 3 min

C. Repeat B except now carry a 35 or a 60 lb sandbag. The bag must touch the ground and be cleaned at each end, except when you cross the finish line. 

Friday, June 21, 2013

Warm up should include:
Odelia's entire jumping warm up - I recommend our astro turf for this one.
For those with knee and or hip problems, skip the Odelia jumping and do the following:
squat work (includes knee prep)

wrap and wrap around

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

A2. SASS (Straight Arm Scapular Strength)
Beginners: skin the cats on the stall bars 5 reps x 3 sets @ 30x0
Intermediate: 3-5 strict skin the cats
Advanced: 2-5 pass throughs (3 sec eccentric)

B. Snatch
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max then down 20 lbs for 1 set of doubles.

Wednesday, June 19, 2013

Thursday, June 20, 2013

Warm up - please include, among other things - role and step behind.

Beginners: 5, 5, 5
Intermediate/Advanced: 3, 3, 3, 3

B.  For Time:
     Power Jerk x 10 85/145 lbs
     KB Swings x 20 35/55 lbs
     Power Jerk x 8
     KB Swings x 15
     Power Jerk x 6
     KB Swings x 10
     Power Jerk x 4
     KB Swings x 5

Rest 10 minutes

AMRAP  kipping pull-ups x 30 sec (Advanced do chest to bar)
AMRAP burpees x 30 sec
Rest 1 minute
3 sets


Tuesday, June 18, 2013

Flux Kids' Summer Program

Flux CrossFit Kids' Summer Program will run on Thursday evenings from 6 to 7pm for the months of July and August!

This means that our Porch Pups (ages 4 to 7) and our Big Dawgs (ages 8-12) will continue once a week.  Please register with Coach Charity at fluxregina@gmail.com.

Our Flux Monkeys' class will begin again in the Fall at 9am on Sundays!

Sunday, June 16, 2013

Wednesday, June 19, 2013

Warm up
Wall squats
shoulder prep
wrist prep

A. Every 3 minutes x 3 sets, perform:
  2 cleans @ 90% of your max
 10 hspu (kipping is allowed). If you can do 15 kipping hspu unbroken, then do 15 reps. 

5 Rounds for Time
400 meter run
15 OHS 65/95 lbs

Tuesday, June 18, 2013

step behinds

A. Pulling

Beginners: 30 sec eccentrics or 5 ring rows @ 33x3 x 5 sets
Intermediate: 2 plus 1 or 3-5 reps x 5 sets
Advanced: 1 arm rope pulls x 2 reps/arm x 5 sets
Rest 100 sec.

B. On a 3 minute clock:
20 thrusters 35/45 lbs
20 burpees
30 double unders
AMRAP Toes to Bar in remaining time. 
Rest 2 minutes
3 sets
Score is total number of toes to bar for 5 Sets.

Intermediate and beginner: reduce reps but stay on a 3 minute clock. 

Monday, July 17, 2013

leggy windmills

A1. Back Squats
Beginners: 5, 5, 5, @ 22x2; rest 100 sec.
Intermediate and Advanced: 3 reps x 4 sets; @ 22x2 rest 100 sec. (Pick one weight for all 4 sets)

A2. Ring Dips
Beginners: bar dips x 5 reps, or 2 plus 1, or 15 sec eccentric x 4 sets; rest 100 sec.

Intermediate: 2-5 reps - support hold x top x 4 sets; rest 100 sec.

Advanced: 5 reps - support hold at top, or all the way through the ROM - Deep - @ 31x1
Reminder that the support hold is a neutral position. Feel should be underneath your hips. x 4 sets; rest 100 sec.

B. 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! 

Thursday, June 13, 2013

Sunday, June 16, 2013

Warm up:
Please include: cartwheels and handstand to roll and back roll to handstand

Beginners: 5, 5, 5; rest 100 sec
Intermediate: 3, 3, 3, 3; rest 100 sec
Advanced: 1, 1, 1, 1; rest 100 sec

A2. Pulling
Beginners: 30 sec eccentrics or 5 ring rows (Odelia version @ 33x3)x 5 sets; rest 100 sec
Intermediate: 2-5 chin ups or pull ups x 5 sets; rest 100 sec.

B. Sandbag Sprint x 200 meters 20/50 lbs
     KB Swings x 15 50/75 lbs
     Rest 1 minute
     4 sets

Saturday, June 15, 2013

Please include: wrap to wrap around
45, 30 and 15 sec bridges with iso-splits

A.  Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minutes to build to a daily 1RM

B.  50 meter sled push
      20 wall balls 14/20 lbs
      40 double unders
      Rest 3 minutes
     3 sets

Friday, June 14, 2013

Warm up should include:
Shublule and role
joint prep
bridge limbo

A. Back Squat
Beginners: 5, 5, 5 @ 33x3; rest 2 minutes
Intermediate and Advanced: 3, 3, 3, 3 @ 22x2; rest 2 minutes

B. 7 Power or Full snatches 135/95 lbs
     Run 200 meters
     5 kipping muscle ups
     Run 200 meters
     Rest 4 minutes
     3 sets

Wednesday, June 12, 2013

Thursday, June 13, 2013

Beginners: Downward dog hspu x 5 reps x 5 sets; rest 2 min
Intermediate: chest to wall x 5 reps x 5 sets (elevated if necessary); rest 2 min
Advanced: elevated hands 2-5 reps x 5 sets; rest 2 min

B.  3 Rounds for time
     Push Press x 9 85/135 lbs
     Toes to Bar x 15
     Box Jumps x 7   (24/30")
     200 meter run



Sunday, June 9, 2013

Wednesday, June 12, 2013

Warm up:
Please Include:  straddle ups, weighted shoulder opener

A. OHS  - from the rack
Beginners: 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. Inspired by the CF Regionals 2013
Four Rounds for Time:
2 Rope climbs
100 foot sprint (50 ft there and back)
4 full cleans 225/135 lbs
100 foot sprint (50 ft there and back)

Tuesday, June 11, 2013

Warm up:
Please Include - bridge limbo and bridge walkover with bands or wall bridges; step behinds and Cossack Insertions

A. Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 15 minutes to hit a daily max. 1 set of doubles

B. 3 Rounds for Time:
DB Snatch x 20 45/25 lbs
Burpees x 20

Monday, June 10, 2013

Warm Up:
Please Include - brachiation - at least 2 variations; role and shublule

A. Front Squats
5 reps x 3 sets; rest 2 minutes. 

B. Four Rounds for Time:
21 Kettlebell Swings 35/55 lbs
400 meter run
20 push ups

Thursday, June 6, 2013

Sunday, June 9, 2013

Warm up:
Coaches, please include:
joint prep
cartwheel practice
handstands to roll to cartwheel (either as individual atoms or as a molecule)

Advanced: Muscle ups x 3-5 reps x 3 sets ; rest 4 minutes 
Intermediate: False Grip Pull ups on rings x 3 reps x 3 sets (10 sec rule applies); rest 2 min
Beginners: 1/4 chin ups with 5 sec eccentric x 5 reps x 3 sets; rest 2 min

B. Advanced Only 
     5 Rounds 
     Toes to Bar x 10-15
      Ring Dips x 5-10
      Air Squats x 10 55/70 

Note: if you cannot do the lower rep scheme above, please do the intermediate or beginner version.

Toes to Bar x 5-9
Ring Dips or bar dips x 2-4
Air Squats x 10 
Rest 60 sec
5 sets 

Skin the cat on stall bars x 5 reps
Isometric hold on bars (1/4 position x 15 sec)
Air Squats x 10
Rest 90 sec. 
5 sets

Saturday, June 8, 2013

Warm up should include:
A. wall flirt
B. wrap and wrap around

A. Snatch Practice
Advanced: 1 hang power snatch + 1 power  snatch x 7 sets; every 90 sec.  Go up in weight with each set.  IF you hit a challenging weight, stay at that weight.  IF you feel confident to go up, do so.

Intermediate: 2 hang power snatch + 2 power snatch x 5 sets;  every 90 sec.  Go up in weight with each set.

Beginner: 3 hang power snatch + 3 power snatch x 5 sets;  Every 90 sec.  Go up in weight with each set.

B. 5 Rounds For Time:
15 Power Snatches 65/95 lbs
30 double unders

Friday, June 7, 2013

Warm up:
Please include:
wrist prep
role and shublule
A1.  weighted shoulder opener x 10 reps plus 30 sec hold x 2 sets
A2. straddle ups x 10 reps x 2 sets
A3. hip opener (make sure you have a target for your forearms ) x 10 reps x 2 sets

A. Clean and Jerk -
Advanced: Every 60 sec, do 1 power clean and jerk x 10 sets.  Press outs are a fail. Working sets should be at approx. 70-75% of your max. Stay at the same weight.

Intermediate: Every 60 sec, do 3 power clean and jerk x 5 sets. Press outs are a fail. Working sets should be at approx. 75-80% of your max. You may go up in weight.

Beginner: Every 2 minutes, do 5 power clean and jerks. Go up in weight with each set.

B.  For Time:
     thrusters x 15 85/135 lbs
    200 meter run
     thrusters x 10
    200 meter run
    thrusters x 5
    200 meter run

Wednesday, June 5, 2013

Monday, June 6, 2013

3 sets of 5 reps

Beginners:  downward dog hspu x 5 reps x 3 sets; rest 100 sec
Intermediate: elevated height (chest to wall) x 5 reps x 3 sets; rest 100 sec.
Advanced: elevated hands or head to floor (chest to wall) x 5 reps x sets; rest 100 sec

B2. Pull-ups
Beginners: 5 ring rows (odelia version) x 3 sets; rest 100 sec.
Intermediate: 1-5 chin ups (10 sec rule applies) x 3 sets; rest 100 sec.
Advanced: 1-5 pull ups (10 sec rule applies). Chest to bar and retracted is the end goal. x 3 sets
Rest 100 sec.

C. Intermediate and Advanced Only:AMRAP in 60- 90 sec Intermediate do 90 sec and advanced do 60 sec.
Kipping HSPU x 5
kipping chin ups or pull ups x 5 (advanced- butterfly, chest to bar)

Rest either 2 minutes (intermediate) or 3 minutes (advanced)

2 sets

C. Beginners Only: Not for Time but transition to next movement must be kept under 10 seconds.
3 sets
3 downward dog hspu
30 sec scapular arch pulling

Sunday, June 2, 2013

Understanding Gluten and the Gut

This is a nice little article that clearly explains the connections between gluten, your immune system and inflammation. 


Wednesday, June 5, 2013

Keep warm up to 10 minutes.

A. On a 3 minute clock: run 400 meters, then 14  Kettelbell snatches 35/55 lbs, then AMRAP burpees in remaining time. 

Rest 5 minutes

Repeat A

Rest 5 minutes

B. On a 6 minute clock: run 800 meters, then 14 OHS 65/95 lbs, then AMRAP burpees

Rest 11 minutes

Repeat B

Your score is TOTAL number of burpees for A and Total number of burpees for B.


Tuesday, June 4, 2013

Coaches: please include brachiation drills; wall squats and stick limbo. 

A. 3 position Snatch Balance x 5 sets; rest 2 minutes. Go up in weight with each set.
Beginners and/or less mobile folks, aim for the first two positions.
The point with this drill is to build confidence in the bottom position while simultaneously building speed as you aggressively push yourself under the bar. 

Beginners and intermediate should not make big jumps in weight.

B. Intermediate: practice false grip kipping chin ups 1-3 reps x 3 sets
    Beginners: 10 arch scap pullings with 3 second hold at the top x 3 sets
   Advanced: 1-5 forward rolls on muscle ups x 3 sets (more advanced do the backward rolls on muscle ups). DO NOT attempt without a spot.

C. 2 Rounds For Time
    5 burpee (false grip if possible) kipping ring pull ups Set the Rings 10" above your reach Advanced should do a burpee  then a muscle up.
    10 box jumps 20/24 "
    5 burpee kipping ring pull ups
    10 box jumps 20/24"
    Rest 3 minutes
    3 sets 

Monday, June 3, 2013

Day 1 of skill week
Coaches, please include in your warm up: role and shublule practice

A. 2 high hang cleans plus 1 jerk x 5 sets; rest 90 sec.  Go up in weight with each set. You will need to shrug and pull hard from the high hang.

B1. AMRAP kipping hspu in 60 sec
rest 60 sec.
B2. AMRAP pistols in 60 sec (alternating legs)
rest 60 sec.
B3. AMRAP Toes to Bar in 60 sec.
rest 60 sec.
4 sets

Exciting new classes at Flux CrossFit - School of Human Movement.

On Tuesdays from 6-7 pm we have an acrobatics class. Did you know that one of our Flux coaches, Sandi Klempner, is a National medalist in Power Tumbling? Come on out and learn the basics of free falling (taught to Coach Darci and Coach Charity at the 2011 Movement Camp in Israel), the helicopter, the macaco and so much more.

On Sundays from 10-11 am we have Just Mobility. This class draws on the principles of Dr. Spina's Functional Range Conditioning as well as Ido's loaded and progressive mobility practices.