Wednesday, January 30, 2013
Food Challenge Update
Our latest food challenge has brought us much closer to understanding the origins of the word DIET. For the Greeks, diet simply meant way of life. I believe you folks have once again proven you are part of the vanguard when it comes to a thoughtful meditation on the food we eat.
ECOLOGY AS:
http://www.youtube.com/watch?v=kQGy0vxeL_k&noredirect=1While Allen is speaking directly to the question of land stewardship we just as easily can ask the same questions about food choices. What kind of life do I want to live and share with others? If the answer is to see food as simple fuel for our body, then I really won't care where our food comes from. I will just eat the required amount of protein and vegetables and be done with it.
You get the idea.
Saturday, Feb 2, 2013
A. Snatch from the blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles
B1. Front Squats
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles.
B2. Toes to Bar
Beginners: 7, 7, 7, 7, 7 x 5 sets; rest 60 sec.
Intermediate: 5, 5, 5, 5, 5 x 5 sets; rest 60 sec.
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles
B1. Front Squats
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles.
B2. Toes to Bar
Beginners: 7, 7, 7, 7, 7 x 5 sets; rest 60 sec.
Intermediate: 5, 5, 5, 5, 5 x 5 sets; rest 60 sec.
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Friday, Feb 1, 2013
I want 5 minutes of rolling warm up today. Start with the beginner progressions and end with rolls into straddle up into cartwheels. Also spend 5 minutes working on KB Snatch.
A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day). x 5 x 5 sets
Intermediate: Bar Dips x 3-5 x 5 sets
Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets
A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets
B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes
PM.
15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs
Rest 6 min
5 sets
A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day). x 5 x 5 sets
Intermediate: Bar Dips x 3-5 x 5 sets
Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets
A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets
B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes
PM.
15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs
Rest 6 min
5 sets
Thursday, January 31, 2013
Day off for those who have been following the competition training.
A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 3 singles, then down 20 lbs for 1 set of doubles.
B. Power Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles
C. Probably only the beginners and the intermediate folks will have time for Part C.
AFAP with strict form
2 rope climbs
2 gym lengths of lizards
A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 3 singles, then down 20 lbs for 1 set of doubles.
B. Power Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles
C. Probably only the beginners and the intermediate folks will have time for Part C.
AFAP with strict form
2 rope climbs
2 gym lengths of lizards
Sunday, January 27, 2013
Wednesday, January 30, 2013
http://games.crossfit.com/about-the-games/the-games-season
A. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets
B. Tabata Toes to Bar for 8 sets
PM.
A. Snatch
B. 5 Rounds for Time
65/95 lb thrusters x 12
Double Unders x 30
A. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets
B. Tabata Toes to Bar for 8 sets
PM.
A. Snatch
B. 5 Rounds for Time
65/95 lb thrusters x 12
Double Unders x 30
Tuesday, January 29, 2013
A. Press - rest 2 min.
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles
B. 3 minute AMRAP
5 push ups or ring dips
5 box jumps 20/24"
5 burpees
Rest 3 minutes x 4 sets
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles
B. 3 minute AMRAP
5 push ups or ring dips
5 box jumps 20/24"
5 burpees
Rest 3 minutes x 4 sets
Monday, January 28, 2013
We are 5 weeks away from the CrossFit Open. This means that there will be a few more training options for you. Anyone is invited to do the competition training but you are certainly not obligated.
For tomorrow, competitors have 2 workouts - an AM and a PM.
A1. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles, 1 set of doubles.
A2. Pulling
Beginners: 30 sec eccentric x 4 sets
Intermediate: AMRAP strict in 60 sec. Supinated grip
Advanced: AMRAP strict in 30 sec. Wide Grip, pronated.
Do Part B only if you are not doing a second workout today. If you are coming back for lifting in the evening, do clean and jerk and then in the second hour, do B.
B. 3 Rounds for Time
30 double unders
30 KB Swings 50/75 lbs
20 Toes to Bar
For tomorrow, competitors have 2 workouts - an AM and a PM.
A1. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles, 1 set of doubles.
A2. Pulling
Beginners: 30 sec eccentric x 4 sets
Intermediate: AMRAP strict in 60 sec. Supinated grip
Advanced: AMRAP strict in 30 sec. Wide Grip, pronated.
Do Part B only if you are not doing a second workout today. If you are coming back for lifting in the evening, do clean and jerk and then in the second hour, do B.
B. 3 Rounds for Time
30 double unders
30 KB Swings 50/75 lbs
20 Toes to Bar
Saturday, January 26, 2013
Sunday, January 27, 2013
A1 and A2 is for Beginner and Intermediate. Advanced go to A only.
A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5; rest 60 sec.
A2. HSPU
Beginners: downward dogs or on box x 5-7 reps x 5 sets; rest 90 sec.
Intermediate: 3-5 reps x 5 sets; rest 90 sec.
A. Advanced: Every 2-3 minutes perform:
5 Snatches 105/145 lbs
2-5 strict hspu - chest to wall
5 sets
More advanced should go on the 2 minute clock.
B. Tabata Double Unders x 8 sets
A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5; rest 60 sec.
Intermediate: 3, 3, 3, 3, 3; rest 60 sec.
A2. HSPU
Beginners: downward dogs or on box x 5-7 reps x 5 sets; rest 90 sec.
Intermediate: 3-5 reps x 5 sets; rest 90 sec.
A. Advanced: Every 2-3 minutes perform:
5 Snatches 105/145 lbs
2-5 strict hspu - chest to wall
5 sets
More advanced should go on the 2 minute clock.
B. Tabata Double Unders x 8 sets
Flux Kids will definitely be out on our snowshoes tomorrow!
Flux Kids' classes will be outdoors tomorrow (Sunday 10am)!
Wednesday, January 23, 2013
Saturday, January 26, 2013
A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets
B. 30 sec AMRAP Thrusters 35/55 lbs
30 AMRAP burpees
rest 60 sec
7 sets
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets
B. 30 sec AMRAP Thrusters 35/55 lbs
30 AMRAP burpees
rest 60 sec
7 sets
Friday, January 25, 2013
A. Power Cleans
Beginners: From the blocks 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles followed by 1 set of doubles.
B. For Time:
Beginners: From the blocks 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles followed by 1 set of doubles.
B. For Time:
Row 750 meters
Ring Dips x 21
Row 500 meters
Ring Dips x 15
Row 350 meters
Ring Dips x 9
Thursday, Jan 24, 2013
A1. Pulling
Beginners: 30 sec eccentric x 5 sets
Intermediate: 1-5 chin ups or pull-ups x 5 sets
Advanced: Archers x 1-5 reps x 5 sets. Your coach will help you with the various progressions.
A2. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advance: In 15 minutes, hit a 1RM and attempt 3 singles at that weight. One set of doubles down 15 to 20 lbs.
B. Double Unders x 30
Burpees x 15
AMRAP unbroken kipping pull-ups
Rest 3 minutes
4 sets
Beginners: 30 sec eccentric x 5 sets
Intermediate: 1-5 chin ups or pull-ups x 5 sets
Advanced: Archers x 1-5 reps x 5 sets. Your coach will help you with the various progressions.
A2. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advance: In 15 minutes, hit a 1RM and attempt 3 singles at that weight. One set of doubles down 15 to 20 lbs.
B. Double Unders x 30
Burpees x 15
AMRAP unbroken kipping pull-ups
Rest 3 minutes
4 sets
Monday, January 21, 2013
Wednesday, January 23, 2013
A. Push Press
Beginners: 5, 5, 5,
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. For Time: 10-1 ladder
Toes to Bar
Wall Balls
Beginners: 5, 5, 5,
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. For Time: 10-1 ladder
Toes to Bar
Wall Balls
Tuesday, January 22, 2013
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/922/Tip-267-Get-More-Powerful-Vary-Training-Tempo-With-Inter-Repetition-Rest.aspx
A1. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Sets: 1.1.1 Rest 15 sec between reps x 3 sets
A2. HSPU
Beginners: Downward Dogs x 5-7 reps x 5 sets
Intermediate: 3-5 reps x 5 sets. Don't forget your triangle!
Advanced: 1-5 reps x 5 sets
A3. TGU
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 2, 1, 1, 1
Take about 90 seconds between movements. Don't worry that the sets do not match up.
B. Wall Walks 3-5 Wall Walks x 3 sets; rest 4 minutes.
This is for time but that does not mean you should forget about quality. Your rep does not count if you fall off the wall. Keep it strict.
A1. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Sets: 1.1.1 Rest 15 sec between reps x 3 sets
A2. HSPU
Beginners: Downward Dogs x 5-7 reps x 5 sets
Intermediate: 3-5 reps x 5 sets. Don't forget your triangle!
Advanced: 1-5 reps x 5 sets
A3. TGU
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 2, 1, 1, 1
Take about 90 seconds between movements. Don't worry that the sets do not match up.
B. Wall Walks 3-5 Wall Walks x 3 sets; rest 4 minutes.
This is for time but that does not mean you should forget about quality. Your rep does not count if you fall off the wall. Keep it strict.
Sunday, January 20, 2013
Monday, January 21, 2013
Every 3 minutes for 5 sets.
A1. Back Squats x 5 reps @ 00X0
A2. 1-5 chin ups or pull-ups or muscle ups
If you do not have a chin up or a pull-up, do an eccentric.
B. On a 2 minute clock:
Row 250 meters - with the remaining time do:
AMRAP air squats
rest 4 minutes.
Repeat
C. On a 2 minute clock:
Row 250 meters - with the remaining time do:
1 arm squat burpees
Rest 4 minutes.
Repeat
A1. Back Squats x 5 reps @ 00X0
A2. 1-5 chin ups or pull-ups or muscle ups
If you do not have a chin up or a pull-up, do an eccentric.
B. On a 2 minute clock:
Row 250 meters - with the remaining time do:
AMRAP air squats
rest 4 minutes.
Repeat
C. On a 2 minute clock:
Row 250 meters - with the remaining time do:
1 arm squat burpees
Rest 4 minutes.
Repeat
Saturday, January 19, 2013
Flux Kids snowshoes are coming out tomorrow!
Flux Kids come prepared with your snow gear tomorrow (Sunday) - we're going out doors to snowshoe!
Thursday, January 17, 2013
Sunday, January 20, 2013
STRENGTH BIAS BEGINS TODAY.
20 minute warm up today.
Include: windmills and rotational L sits in warm up
A. Find a 3 RM thruster in 15 minutes. Must clean from the floor.
BEGINNERS: Do 5, 5, 5 including 2 warm up sets. Use the rack.
B. Ring Dips
Beginners: 3-5 reps of elevated heel or bar dips x 5 sets; rest 90 sec.
Intermediate: 1-5 ring or bar dips x 5 sets; rest 2 minutes. If you only have 1 rep, immediately after do 1 eccentric.
Advanced: 1-5 Support hold ring dips or 1 eccentric x 5 sets; rest 2 minutes.
20 minute warm up today.
Include: windmills and rotational L sits in warm up
A. Find a 3 RM thruster in 15 minutes. Must clean from the floor.
BEGINNERS: Do 5, 5, 5 including 2 warm up sets. Use the rack.
B. Ring Dips
Beginners: 3-5 reps of elevated heel or bar dips x 5 sets; rest 90 sec.
Intermediate: 1-5 ring or bar dips x 5 sets; rest 2 minutes. If you only have 1 rep, immediately after do 1 eccentric.
Advanced: 1-5 Support hold ring dips or 1 eccentric x 5 sets; rest 2 minutes.
Wednesday, January 16, 2013
Saturday, January 19, 2013
A1. 3 position power clean
High hang, hang and from the floor x 2 reps at each position x 5 sets. Go up in weight with each set
rest exactly 45 sec.
A2. Handbalancing x 5 sets
Beginners: 5 kick up attempts
Intermediate: 5 heel pulls and 5 toe pulls
Advanced: 3 sec hold x 3 heel pulls and 3 toe pulls
More advanced: 5 kick up attempts in middle of floor.
rest exactly 45 sec.
A3. DB Full Snatch x 7 each arm x 5 sets 45/25 lbs
rest 2 minutes.
B. KB Snatch Practice
Beginners: 10 minutes of practice
Advanced: AMRAP in 60 sec on the left arm and AMRAP in 60 sec on right arm x 3 sets; rest 2 minutes. 50/75 lbs
High hang, hang and from the floor x 2 reps at each position x 5 sets. Go up in weight with each set
rest exactly 45 sec.
A2. Handbalancing x 5 sets
Beginners: 5 kick up attempts
Intermediate: 5 heel pulls and 5 toe pulls
Advanced: 3 sec hold x 3 heel pulls and 3 toe pulls
More advanced: 5 kick up attempts in middle of floor.
rest exactly 45 sec.
A3. DB Full Snatch x 7 each arm x 5 sets 45/25 lbs
rest 2 minutes.
B. KB Snatch Practice
Beginners: 10 minutes of practice
Advanced: AMRAP in 60 sec on the left arm and AMRAP in 60 sec on right arm x 3 sets; rest 2 minutes. 50/75 lbs
Friday, January 18, 2013
A. Kipping Tutorial for those who need it x 10 minutes. If you don't need the practice, skip to B.
B. 15 front squats AFAP @ 60% of your max. Beginners will be around 70% or your 5 RM. Must clean the bar from the floor.
10 burpees AFAP
AMRAP Unbroken kipping pull -ups
rest 3 minutes
5 sets
C. Pistols
Beginners: to a box x 5 reps per leg x 3 sets
Intermediate and advanced: to the floor x 5 reps x 3 sets
B. 15 front squats AFAP @ 60% of your max. Beginners will be around 70% or your 5 RM. Must clean the bar from the floor.
10 burpees AFAP
AMRAP Unbroken kipping pull -ups
rest 3 minutes
5 sets
C. Pistols
Beginners: to a box x 5 reps per leg x 3 sets
Intermediate and advanced: to the floor x 5 reps x 3 sets
Thursday, January 17, 2013
A. Pressing Complex - See November 8, 2012 and May 6, 2012
Beginners: 3 press plus 5 push press x 5 sets; rest 2 minutes.
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B. Snatch High Pulls - Go up in weight each set. See November 8, 2012
Beginners x 5 reps x 5 sets; rest 2 minutes
Intermediate and Advanced x 3 reps x 5 sets; rest 2 minutes
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
Beginners: 3 press plus 5 push press x 5 sets; rest 2 minutes.
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B. Snatch High Pulls - Go up in weight each set. See November 8, 2012
Beginners x 5 reps x 5 sets; rest 2 minutes
Intermediate and Advanced x 3 reps x 5 sets; rest 2 minutes
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
C. If you have time, work on your QDR.
Tuesday, January 15, 2013
More classes added - WOD, Movement, and WOD (babies too)
Good morning Flux Athletes,
Congratulations! You've been training hard and making fantastic gains in the gym and our Flux coaching team has noticed! So, we've decided to add more classes to encourage, support, and help you achieve your health goals!
Starting on Monday, January 21st we have added the following classes to the regular schedule:
Mondays - we've added a WOD (babies too) at 1pm and
Movement and Mobility class at 7pm
Tuesday - we've added a WOD at 4pm
Keep up the good work!
Coach Darci and Charity
Guess who achieved his first kick up a couple of weeks ago...
Congratulations! You've been training hard and making fantastic gains in the gym and our Flux coaching team has noticed! So, we've decided to add more classes to encourage, support, and help you achieve your health goals!
Starting on Monday, January 21st we have added the following classes to the regular schedule:
Mondays - we've added a WOD (babies too) at 1pm and
Movement and Mobility class at 7pm
Tuesday - we've added a WOD at 4pm
Keep up the good work!
Coach Darci and Charity
Guess who achieved his first kick up a couple of weeks ago...
Sunday, January 13, 2013
Wednesday, January 16, 2013
A. Skin the cats
Beginners: Get up anyway you can and do 2 eccentrics followed immediately by a 15 sec arch scap pulling x 4 sets; rest 2 minutes.
Intermediate: If you only have 1 rep, do 1 rep plus 1 eccentric x 4 sets; rest 2 minutes.
Advanced: 2-5 reps x 4 sets. Keep it slow and controlled. Do it right and I guarantee that your front and back lever will improve; rest 2 minutes.
B. Double Unders
Beginners: 10 minutes of practice.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 2 minutes.
Advanced: AMRAP in 3 Minutes:
10 double unders
5 burpees
rest 3 minutes
3 sets
C. Handbalancing Practice
Beginners: 5 kick up attempts x 3 sets
1-2 wall walks x 3 sets
Intermediate:
30 sec chest to wall hold
5 heel and toe pulls with 1-5 second hold x 2 sets
Advanced:
30 sec of regular kick up
then tuck and straddle practice.
Beginners: Get up anyway you can and do 2 eccentrics followed immediately by a 15 sec arch scap pulling x 4 sets; rest 2 minutes.
Intermediate: If you only have 1 rep, do 1 rep plus 1 eccentric x 4 sets; rest 2 minutes.
Advanced: 2-5 reps x 4 sets. Keep it slow and controlled. Do it right and I guarantee that your front and back lever will improve; rest 2 minutes.
B. Double Unders
Beginners: 10 minutes of practice.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 2 minutes.
Advanced: AMRAP in 3 Minutes:
10 double unders
5 burpees
rest 3 minutes
3 sets
C. Handbalancing Practice
Beginners: 5 kick up attempts x 3 sets
1-2 wall walks x 3 sets
Intermediate:
30 sec chest to wall hold
5 heel and toe pulls with 1-5 second hold x 2 sets
Advanced:
30 sec of regular kick up
then tuck and straddle practice.
Tuesday, January 15, 2013
A. Toes to Bar Tutorial for 10 minutes for those who need it.
If you don't need the extra practice:
AMRAP Toes to Bar in 30 seconds.
Rest 60 sec
5 sets
B. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 15 minutes, find a 1RM, take it down 15 to 20 lbs, and do 1 set of doubles.
C. Cossacks
Beginners and Intermediate: Just do the Cossack x 1 length x 4 sets; rest 30 sec.
Advanced: Role into Cossack. No squat in between movements x 1 length x 4 sets; rest 30 sec.
If you don't need the extra practice:
AMRAP Toes to Bar in 30 seconds.
Rest 60 sec
5 sets
B. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 15 minutes, find a 1RM, take it down 15 to 20 lbs, and do 1 set of doubles.
C. Cossacks
Beginners and Intermediate: Just do the Cossack x 1 length x 4 sets; rest 30 sec.
Advanced: Role into Cossack. No squat in between movements x 1 length x 4 sets; rest 30 sec.
Monday, January 14, 2013
Wall Squats should be included in the warm up.
A1. Overhead Squats
Beginners and Intermediate: 5, 5, 5 (From the rack)
Advanced: Must take the bar from the floor - 5, 5, 5
A2. Ring Dips
Beginners - 30 sec support hold. If you need a spot, use one.
Intermediate - 1-5 ring dips x 4 sets
Advanced: support hold ring dips. Slow and controlled x 1-5 reps. Or, do only the eccentric x 3 reps
B. Can't Straighten Your Arms in the OHS? This One Is For You!!! 3 sets of 30 sec holds.
Take a 10 to 25 lb plate, go over the lip of the platform, go into your bodyline and bring your arms back as far as possible without losing your bodyline. Basically, this is just a bodyline but with the extra ledge to get even more range of motion.
C. 5 Minute AMRAP
High Hang Power Snatch x 15 55/85 lbs.
Stick Jumps x 14 reps (Back and forth is one rep) If you can't do stick jumps, do box jumps x 14 reps.
A1. Overhead Squats
Beginners and Intermediate: 5, 5, 5 (From the rack)
Advanced: Must take the bar from the floor - 5, 5, 5
A2. Ring Dips
Beginners - 30 sec support hold. If you need a spot, use one.
Intermediate - 1-5 ring dips x 4 sets
Advanced: support hold ring dips. Slow and controlled x 1-5 reps. Or, do only the eccentric x 3 reps
B. Can't Straighten Your Arms in the OHS? This One Is For You!!! 3 sets of 30 sec holds.
Take a 10 to 25 lb plate, go over the lip of the platform, go into your bodyline and bring your arms back as far as possible without losing your bodyline. Basically, this is just a bodyline but with the extra ledge to get even more range of motion.
C. 5 Minute AMRAP
High Hang Power Snatch x 15 55/85 lbs.
Stick Jumps x 14 reps (Back and forth is one rep) If you can't do stick jumps, do box jumps x 14 reps.
Saturday, January 12, 2013
Sunday, January 13, 2013
SKILLS WEEK
A. Kipping Pull up practice for those who need it. 10 minutes
If you don't need the practice, go to PART B.
B1. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles at a heavy weight. No doubles.
Rest 1 minute.
B2. Lizard Walks x 1 length of the gym. Quality! Get Low! x 3 sets; rest 1 minute.
C. Stationary Bridges x 2-5 reps x 3 sets
Advanced should do either 1 leg bridge push ups or 1 arm bridge push-ups.
Friday, January 11, 2013
Theresa's Eccentric Chin up
I hope Theresa is an inspiration to all of you who are chasing after their first chin up. It all begins with a solid eccentric!
Thursday, January 10, 2013
Even more classes added to the Saturday Schedule
We've added a 9am Gymnastics class and a 10am Movement and Mobility class on Saturdays!
Happy Moving!
Coach Darci and Charity
Happy Moving!
Coach Darci and Charity
PALEO CHALLENGE UPDATE
We are using the point system from the last challenge. If you cheat, you get a point. If you eat out you get three points. It seems folks are busy eating organ meat and fermenting various food items. So cool! Share your recipes and experiences please.
Wednesday, January 9, 2013
Saturday, January 12, 2013
A. AMRAP in 15 minutes:
Ring Dips x 5-10 reps
Toes to Bar x 15
Wall Balls x 15 14/20 lbs
B1. Cuban Rotations x 5-7 reps @ 4141 x 3 sets
B2. Weighted Lumbar Extensions x 10 reps plus 30 sec hold on last rep x 3 sets
C. Handbalancing Practice
Ring Dips x 5-10 reps
Toes to Bar x 15
Wall Balls x 15 14/20 lbs
B1. Cuban Rotations x 5-7 reps @ 4141 x 3 sets
B2. Weighted Lumbar Extensions x 10 reps plus 30 sec hold on last rep x 3 sets
C. Handbalancing Practice
Friday, January 10, 2013
A. 5 Rounds For Time:
Power Snatch 65/95 lbs
Burpees x 10
Rest 10 minutes
B. For Time:
Deadlifts 10, 8, 6, 4, 2 205/315 lbs
Double Unders 10, 20, 30, 40, 50
Power Snatch 65/95 lbs
Burpees x 10
Rest 10 minutes
B. For Time:
Deadlifts 10, 8, 6, 4, 2 205/315 lbs
Double Unders 10, 20, 30, 40, 50
Thursday, January 10, 2013
A. 15 min kipping tutorial for those who need the practice. If you don't need the practice, jump right into CINDY!
CINDY
AMRAP IN 20 MINUTES
5 kipping pull -ups
10 push ups
15 air squats
B. Handbalancing Practice
CINDY
AMRAP IN 20 MINUTES
5 kipping pull -ups
10 push ups
15 air squats
B. Handbalancing Practice
Discipline!
Check out these fabulous wall walks by Trudi and Joan. They keep a rigid bodyline and small steps all the way to the bottom. Joan had a small hiccup on the last step but that was an anomaly for her. Well done you two!
Sunday, January 6, 2013
Wednesday, January 8, 2012
A. On a 120 second clock:
3 Sets
Row 350 meters
With the remaining time, do as many reps as possible of Overhead Squats 95/135 lbs.
3 Sets
Rest 6 minutes between sets.
B. On a 6 minute clock:
Kettlebell Swings x 20 reps
Lizard Walks x 2 lengths
Pistols x 5 each leg
Kettlebell Swings x 20 reps
Lizard Walks x 2 lengths
Pistols x 5 each leg
Tuesday, January 8, 2012
I expect speed on these workouts! Pick weights and rep schemes that enable you to do 2-3 rounds unbroken.
In your 25 of Warm Up -
5 minutes of head to toe joint prep
stationary Cossacks
Roles
Back roll into straddle into lizard.
A. AMRAP in 3 minutes.
Front Squats x 15 55/75 lbs
Double Unders x 20
Rest 3 minutes.
B. AMRAP in 3 minutes:
DB Power Snatch x 10/arm 25/45 lbs
Burpees x 10
Rest 3 minutes.
C. AMRAP in 3 minutes.
Toes to Bar x 10
Shoulder taps x 7 per arm
In your 25 of Warm Up -
5 minutes of head to toe joint prep
stationary Cossacks
Roles
Back roll into straddle into lizard.
A. AMRAP in 3 minutes.
Front Squats x 15 55/75 lbs
Double Unders x 20
Rest 3 minutes.
B. AMRAP in 3 minutes:
DB Power Snatch x 10/arm 25/45 lbs
Burpees x 10
Rest 3 minutes.
C. AMRAP in 3 minutes.
Toes to Bar x 10
Shoulder taps x 7 per arm
Monday, January 7, 2012
A. For Time
40 Calorie Row
Then:
2 Rounds for Time
20 kipping pull-ups
20 push press 75/125 lbs
20 double Unders
20 Box Jumps 20/24"
20 KB Swings 35/50 lbs
B1. Tricep/shoulder/Thoracic opener:
Lie between two benches in bodyline position with dumbbell. Hold for 30 sec x 3 sets
B2. elegant Gymnastics Pose x 5 reps x 3 sets
40 Calorie Row
Then:
2 Rounds for Time
20 kipping pull-ups
20 push press 75/125 lbs
20 double Unders
20 Box Jumps 20/24"
20 KB Swings 35/50 lbs
B1. Tricep/shoulder/Thoracic opener:
Lie between two benches in bodyline position with dumbbell. Hold for 30 sec x 3 sets
B2. elegant Gymnastics Pose x 5 reps x 3 sets
Saturday, January 5, 2013
Sunday, January 6, 2012
A. AMRAP in 4 minutes:
thrusters x 9 65/96 lbs
Ring Dips x 3-9 reps
Rest 8 minutes.
B. AMRAP in 4 minutes:
Double Unders x 20 reps
1 arm burpee push ups x 5 each arm
Rest 8 minutes
C. AMRAP in 4 minutes:
Wall balls x 12
Deadlifts x 12 155/ 225 lbs
Coaches: Break into 2 groups and do in heats. Have partner count reps.
thrusters x 9 65/96 lbs
Ring Dips x 3-9 reps
Rest 8 minutes.
B. AMRAP in 4 minutes:
Double Unders x 20 reps
1 arm burpee push ups x 5 each arm
Rest 8 minutes
C. AMRAP in 4 minutes:
Wall balls x 12
Deadlifts x 12 155/ 225 lbs
Coaches: Break into 2 groups and do in heats. Have partner count reps.
Additional Classes Added - starting next week!
Dear Athletes,
Happy New Year!
It seems that the everyone is back at the gym and going at it hard so we've added even more classes starting next week. There are additional WODs, WODs (babies too), Movement and Mobility, and Gymnastics classes added to the schedule. The additional classes have been added to Wednesday and Saturday. This is the new line-up:
Wednesday
6am WOD
7am WOD
9am WOD (babies too)
12pm WOD
3pm WOD (babies too)
4pm teens
5pm WOD
6pm Movement and Mobility (McTavish gym)
7pm Gymnastics (McTavish gym)
6-8pm Weightlifting
8pm WOD
Saturday
9am WOD
10am WOD
11am Movement and Mobility
12pm Gymnastics
1pm Open Gym
It was awesome to see so many folks back at the gym this week!
Best,
Coach Darci and Charity
Happy New Year!
It seems that the everyone is back at the gym and going at it hard so we've added even more classes starting next week. There are additional WODs, WODs (babies too), Movement and Mobility, and Gymnastics classes added to the schedule. The additional classes have been added to Wednesday and Saturday. This is the new line-up:
Wednesday
6am WOD
7am WOD
9am WOD (babies too)
12pm WOD
3pm WOD (babies too)
4pm teens
5pm WOD
6pm Movement and Mobility (McTavish gym)
7pm Gymnastics (McTavish gym)
6-8pm Weightlifting
8pm WOD
Saturday
9am WOD
10am WOD
11am Movement and Mobility
12pm Gymnastics
1pm Open Gym
It was awesome to see so many folks back at the gym this week!
Best,
Coach Darci and Charity
Wednesday, January 2, 2013
Saturday, January 5, 2012
A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 (For advanced, use your previous 1RM for the back squat to decide on a weight).
A2. HSPU
Beginners: 5-7 reps of downward dogs x 5 sets
Intermediate: 3-5 reps x 5 sets, depending on your current goal.
Advanced: 1-5 reps x 5 sets
B. On a 5 minute clock:
Row 500 minutes
25 Burpees
AMRAP Ring Dips or Kipping Muscle Ups with the remaining time.
Beginners- Go on a 6 minute clock and reduce the number of burpees that you do.
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 (For advanced, use your previous 1RM for the back squat to decide on a weight).
A2. HSPU
Beginners: 5-7 reps of downward dogs x 5 sets
Intermediate: 3-5 reps x 5 sets, depending on your current goal.
Advanced: 1-5 reps x 5 sets
B. On a 5 minute clock:
Row 500 minutes
25 Burpees
AMRAP Ring Dips or Kipping Muscle Ups with the remaining time.
Beginners- Go on a 6 minute clock and reduce the number of burpees that you do.
Tuesday, January 1, 2013
Friday, January 4, 2012
A. Power Cleans
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
B. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles. Then down 20 lbs, for 2 sets of doubles.
C. Toes to Bar
Beginners: Technical work for 10 minutes.
Intermediate: AMRAP in 2 minutes x 3 sets. Rest 2 min.
Advanced: Tabata Intervals x 8 sets
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
B. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles. Then down 20 lbs, for 2 sets of doubles.
C. Toes to Bar
Beginners: Technical work for 10 minutes.
Intermediate: AMRAP in 2 minutes x 3 sets. Rest 2 min.
Advanced: Tabata Intervals x 8 sets
Thursday, January 3, 2012
A1. PULLING
Beginners: Eccentrics x 5 sets; rest 2 minutes. Aim for 30 seconds.
Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 2 minutes.
Advanced: Archers 1-5 reps x 5 sets. Your coach will help you with the progressions. You only do archers if you have 5 reps of 5 sets of chin ups with the bar touching your clavicle.
A2. TGU
3, 3, 3, 3
C. Wall walks - Be forewarned, these are tough!
Beginners: 1 rep x 5 sets; rest 90 sec.
Intermediate: 2 reps x 5 sets; rest 90 sec.
Advanced: 5, 4, 3, 2, 2; rest 90 sec.
Beginners: Eccentrics x 5 sets; rest 2 minutes. Aim for 30 seconds.
Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 2 minutes.
Advanced: Archers 1-5 reps x 5 sets. Your coach will help you with the progressions. You only do archers if you have 5 reps of 5 sets of chin ups with the bar touching your clavicle.
A2. TGU
3, 3, 3, 3
C. Wall walks - Be forewarned, these are tough!
Beginners: 1 rep x 5 sets; rest 90 sec.
Intermediate: 2 reps x 5 sets; rest 90 sec.
Advanced: 5, 4, 3, 2, 2; rest 90 sec.
Wednesday, January 2, 2013
A. Push Press or Jerk
Beginners: Push Press 5, 5, 5
Intermediate/Advanced: Split Jerk - Max, then down for 2 reps x 2 sets
B. Hang Squat Clean Ladder
10 down to 1.
B. FrostFit Competitors
AMRAP in 20 Minutes
350 meter row
15 thrusters 55/85 lbs
10 kipping pull-ups
Beginners: Push Press 5, 5, 5
Intermediate/Advanced: Split Jerk - Max, then down for 2 reps x 2 sets
B. Hang Squat Clean Ladder
10 down to 1.
See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 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. You may only put the bar down after you finish a set.
B. FrostFit Competitors
AMRAP in 20 Minutes
350 meter row
15 thrusters 55/85 lbs
10 kipping pull-ups
Flux Food Challenge # ... We've lost count!
Here it is.
1. Eat homemade bone broth once a week.
Use it as stock for soup or drink it after a meal as a digestive aid.
Why bone broth? Super economical way to get the most out of an animal carcass. Bone broth is abundant in important minerals and chondroitin. Make it from fish bones, chicken or beef bones. Throw some cold water in a big pot, put in a couple tablespoons of apple cidar vinegar (Thanks Kathy Lewis for the tip) and let it sit for half an hour. Then boil it for a good 8 hours with some carrots, onion, a bay leaf or two, perhaps some celery. Let it cool. Skim the top and discard the 1/4 inch of grey film. There ya go! Read the article below on bone broth.
http://www.westonaprice.org/food-features/broth-is-beautiful
2. Try, just try, to eat organ meat once a week. (Jan's headcheese puts him well in the lead I suspect). It doesn't take you out of the challenge if you don't, but please try! It's so good for you! Trust me - I'm your Coach and wouldn't lead you astray!
3. Don't eat any sugar, including agave, stevia, honey...
4. Don't eat grains. Read about the connection between grains and leaky gut syndrome.
http://articles.mercola.com/sites/articles/archive/2012/01/21/grains-causing-gut-leaks.aspx
5. No processed food from a can. Unless, like the Ekvall/Sapach household, you do your own canning.
6. Make an effort to eat local, pastured meat. Read about the difference between factory farmed, grain fed animals and animals raised on pasture. http://www.eatwild.com/healthbenefits.htm
7. Make an effort to eat local, non-pesticide treated vegetables. Your stomach, liver and pancreas will thank you!
8. Dairy. You decide. It's a grey area. Read the measured report on raw dairy below. http://chriskresser.com/raw-milk-reality
Read what the Weston Price Foundation has to say about raw versus pasteurized dairy. http://www.realmilk.com/
Talk to the Flux folks who are drinking raw dairy. Read about animal care and the pasturing practices of raw dairy farmers versus commercial dairy farmers.
9. Get off the booze for a month. See how you feel at the end of the 30 days.
10. Train a minimum of 3 hours a week no excuses. Get to the gym and enjoy you're time!
11. Sleep in a room as black as midnight. Sleep 8-9 hours a night. Get yourself some high quality magnesium and zinc and take it before you go to bed. Keep track of your sleep and how you feel - this will amaze you.
12. BONUS POINTS- Ferment your own food. As Hippocrate's writes, " All disease begins in the gut" and nothing is better for the gut than fermented food.
What is Paleo?
A Note on Our Ecology
I have always said that food choices is one area of our life where each one of us can have a measured impact on the world we live in. Our eating practices really do matter. I urge you to take a look at the readings on modern farming practices and consumer habits. Talk to farmers who are learning and applying sustainable farming practices. Anything by Joel Salatin is a good start, as is the international organization, Holistic Management. http://holisticmanagement.org/ . The complexity of polycultural farming will blow you away! Listen to my podcast to learn from farmers Sam and Janeen Covlin. http://www.fluxregina.ca/flux/flux_Podcasts/flux_Podcasts.html
Whether we think about it or not, ethics and food choices go hand in hand. I am by no means prescribing a single ethical pathway to righteousness, but we need to recognize and come to terms with the fact that humans are entangled within a multitude of ecologies, not separate and distant from them. Eating Paleo shouldn't be a license to devour meat with reckless indifference. We are fools if we don't think that the health of the animal is linked to the health of the human.
Challenge Details
Start Date: 2 choices - today (Jan. 1, 2013) or (Jan. 7, 2013) set yourself up for success!
End Date: January 31st or February 7th (based on when you started)
Winners: Measure everything - your lost/gained inches depending on your individual goals, performance in the gym, sleep, and your food quality based on the stipulations above.
Prizes
Cool Springs Ranch Gift Certificates
1-Hour Massage with Heidi Greutzner, RMT
Flux gear
Good Luck!
Coach Darci
1. Eat homemade bone broth once a week.
Use it as stock for soup or drink it after a meal as a digestive aid.
Why bone broth? Super economical way to get the most out of an animal carcass. Bone broth is abundant in important minerals and chondroitin. Make it from fish bones, chicken or beef bones. Throw some cold water in a big pot, put in a couple tablespoons of apple cidar vinegar (Thanks Kathy Lewis for the tip) and let it sit for half an hour. Then boil it for a good 8 hours with some carrots, onion, a bay leaf or two, perhaps some celery. Let it cool. Skim the top and discard the 1/4 inch of grey film. There ya go! Read the article below on bone broth.
http://www.westonaprice.org/food-features/broth-is-beautiful
2. Try, just try, to eat organ meat once a week. (Jan's headcheese puts him well in the lead I suspect). It doesn't take you out of the challenge if you don't, but please try! It's so good for you! Trust me - I'm your Coach and wouldn't lead you astray!
3. Don't eat any sugar, including agave, stevia, honey...
4. Don't eat grains. Read about the connection between grains and leaky gut syndrome.
http://articles.mercola.com/sites/articles/archive/2012/01/21/grains-causing-gut-leaks.aspx
5. No processed food from a can. Unless, like the Ekvall/Sapach household, you do your own canning.
6. Make an effort to eat local, pastured meat. Read about the difference between factory farmed, grain fed animals and animals raised on pasture. http://www.eatwild.com/healthbenefits.htm
7. Make an effort to eat local, non-pesticide treated vegetables. Your stomach, liver and pancreas will thank you!
8. Dairy. You decide. It's a grey area. Read the measured report on raw dairy below. http://chriskresser.com/raw-milk-reality
Read what the Weston Price Foundation has to say about raw versus pasteurized dairy. http://www.realmilk.com/
Talk to the Flux folks who are drinking raw dairy. Read about animal care and the pasturing practices of raw dairy farmers versus commercial dairy farmers.
9. Get off the booze for a month. See how you feel at the end of the 30 days.
10. Train a minimum of 3 hours a week no excuses. Get to the gym and enjoy you're time!
11. Sleep in a room as black as midnight. Sleep 8-9 hours a night. Get yourself some high quality magnesium and zinc and take it before you go to bed. Keep track of your sleep and how you feel - this will amaze you.
12. BONUS POINTS- Ferment your own food. As Hippocrate's writes, " All disease begins in the gut" and nothing is better for the gut than fermented food.
What is Paleo?
I have attached a great article on the concept of eating paleo by Chris Kresser.
A Note on Our Ecology
I have always said that food choices is one area of our life where each one of us can have a measured impact on the world we live in. Our eating practices really do matter. I urge you to take a look at the readings on modern farming practices and consumer habits. Talk to farmers who are learning and applying sustainable farming practices. Anything by Joel Salatin is a good start, as is the international organization, Holistic Management. http://holisticmanagement.org/ . The complexity of polycultural farming will blow you away! Listen to my podcast to learn from farmers Sam and Janeen Covlin. http://www.fluxregina.ca/flux/flux_Podcasts/flux_Podcasts.html
Whether we think about it or not, ethics and food choices go hand in hand. I am by no means prescribing a single ethical pathway to righteousness, but we need to recognize and come to terms with the fact that humans are entangled within a multitude of ecologies, not separate and distant from them. Eating Paleo shouldn't be a license to devour meat with reckless indifference. We are fools if we don't think that the health of the animal is linked to the health of the human.
Challenge Details
Start Date: 2 choices - today (Jan. 1, 2013) or (Jan. 7, 2013) set yourself up for success!
End Date: January 31st or February 7th (based on when you started)
Winners: Measure everything - your lost/gained inches depending on your individual goals, performance in the gym, sleep, and your food quality based on the stipulations above.
Prizes
Flux 2-month unlimited membership
Cool Springs Ranch Gift Certificates
1-Hour Massage with Heidi Greutzner, RMT
Flux gear
Good Luck!
Coach Darci
Subscribe to:
Posts (Atom)