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Monday, December 29, 2014

new year; new classes!

We are excited to announce a new class for kids and teens at Flux - School of Human Movement!
Starting this Saturday, January 3rd at noon we will be offering a Parkour & Acrobatics for ages 9 and up.

This class will be held once per week and last 60 minutes. It can be an additional class for a current Flux Kids or Flux Teens, or it can be the only class attended.

Details:
Saturday at 12pm (noon)
60 minutes
at main Flux gym (3424 13th Avenue)
if only attending Parkour: $70/month for Flux members / $80/month for non-members
or current membership goes up 1 level

Please email fluxcrossfit.info[at]gmail[dot]com if you are interested in registering your child; space is limited.


Sunday, December 28, 2014

Sunday, Dec 4, 2014

A.  Power clean from blocks
Advanced: 4 sets of 3 all at same weight.
beginner: 5 sets of 3 but go up in weight with each set
Rest 2-3 minutes

B. 30 sec row for calories
     Rest 15 sec
     30 sec KB Swings 35/55 lbs
     rest 15 sec
    30 sec ring push ups
    rest 15 sec.
    5 sets 

You can start at any station.
   

Saturday, December 3, 2014

A. Back Squat - See December 20 and Dec 27, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. 3 Round for Time
Power Jerk x 7 105/155 lbs
kipping ring muscle up x 5
Jumping barbell squat x 20 45 lbs

Friday, January 2, 2014

A. Power Snatch from blocks
 Advanced: 4 sets of 3. All at same weight. You must hit 12 reps.
Intermediate: 4 sets of 3 but go up in weight with each set.
Rest 2-3 minutes.

B. Thrusters x 50 35/45 lbs
     KB Swings x 50 35/55 lbs
     DB Power Snatch x 50 (alternating) 35/55 lbs
     Toes to Bar x 50
     Double Unders x 50 


Thursday, January 1, 2014

A. Wall walk ladder 5-1 Not For Time.

B. Every 6 minutes for 5 sets, do:
 5 FULL clean and jerks 105/155 lbs
 5 strict hspu (deficit for advanced)
 2 arms only rope climbs

NOTE: to do the clean and jerk prescribed you need a minimum 1RM of 150/205 lbs

Wednesday, Dec 31, 2014

A. Snatch - see Dec 15, Dec 28, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Row 1000 meters
     50 wall balls
     50 KB Swings 35/55 lbs

Tuesday, December 30, 2014

  1. 4 MIN AMRAP
     9 OHS 65/95 LBS
     6 BURPEE BOX JUMPS 20/24"
     6 KIPPING PULL UPS
      REST 8 MINUTES
     5 SETS 

NOTE: Advanced pullers should be doing butterfly style pull ups.  
You DO NOT jump over the box.

Monday, Dec 29, 2014

A. Every 2 minutes, DO 3 FULL cleans @ 105/145 lbs and 7 kipping hspu x 5 sets. If you make 5 sets, go to 5 cleans and 10 kipping hspu for 3 extra rounds. 

NOTE: to do prescribed you must have a minimum 1RM clean of 135/185 lbs

B. Row 30 sec AFAP
     Row 30 sec at 50 %
     10 sets

C. 10-1 ladder
    Push Press 65/95 lbs
    KB Swing 35/55 lbs

NOTE: you can start with B or C, but make sure you take a 5 minute rest between. 


Friday, December 26, 2014

weekend schedule

Reminder to check MindBody before heading out for classes; everything is at the big gym (13th Ave) this weekend.

Sunday, December 21, 2014

Sunday, December 28, 2014

A. Snatch - see Dec 15, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Kipping HSPU
Advanced/intermediate: AMRAP in 60 sec x 5 sets; rest 2 minutes. 
Beginner: 5-10 perfect push ups x 5 sets; rest 2 minutes.

C. Row 500 meters
2 Rounds:
5 wall walks
20 box jumps 20/24"
Row 500 meters

Saturday, December 27, 2014

A. Back Squat See December 20, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. For Time:
21-15-9
thrusters 65/95 lbs
kipping pull ups

Wednesday, December 24, 2014

A. Hang Power Clean
Advanced: In 20 min, go to a daily max. Then do 1 set of doubles at 7-10 kgs less.
Intermediate: 4 sets of 3 reps (should be heavy but manageable. If you miss a rep, rest and repeat. You need to get 12 reps in).
Beginner: 5 sets of 5. Go up in weight if your coach gives you the go ahead. 

B. Bar muscle up practice. If you are proficient with your bar muscle ups, go onto C.

C. 4 Rounds for Time:
Bar muscle ups x 6
Burpee Box Jumps x 15

If you do not have a bar muscle up, do 15 kipping chest to bar pull ups or chin over the bar.

Tuesday, December 23, 2014

A. Handbalancing and/or handwalking

Everyone: 30 sec bodyline on stomach and back x 2 sets.

advanced: 60 sec chest to wall bodyline. Done correctly you should feel as though your toes are coming off wall into a free standing handstand.

Advanced only - When you finish, grab a partner and accumulate 30 sec freestanding hspu with a partner. 

Inter - 2 sets of 45 sec same as above.

Beginner: 3 sets of 30 sec.

B. Handwalking
Advanced: 5 attempts for max length
Intermediate and beginner: toe and heel pulls

B. Snatch Ladder - see November 10, 2014
Power snatch
Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes. 


C. 3 Rounds for Time:
Front squat (no rack) x 15 95/135 lbs
KB Snatch x 20 (10 per arm) 35/55 lbs
Strict HSPU x 12

Monday, Dec 22, 2014

A. Daily Max Clean and Jerk - advanced - take 20 min to find your max and then 1 set of doubles at 7-10 kgs less.

Or: find a heavy 3 reps and do a total of 4 sets at that weight.

Beginners: 3 reps x 5 sets. Wait for your coach to give you the go ahead to put more weight on the bar. Hang power is fine as is push jerk or push press. 

B. Bar muscle up or toes to bar practice. 15 minutes

C. 3 Rounds for Time:
OHS x 12 65/95 lbs
Toes to Bar x 20
Double Unders x 40

NOTE: you should be able to do OHS unbroken on first round, toes to bar in 2 sets on first round and double unders either unbroken on first round or 2 sets.

Sunday, December 14, 2014

Sunday, December 21, 2014

A. Kipping  HSPU
Advanced: 30 sec on and 30 sec off x 5 sets
Intermediate: amrap in 60 sec x 5 sets; rest 3 minutes
Beginner: AMRAP perfect pushups in 60 sec x 5 sets; rest 3 min

B. For Time:
 100 shoulder taps
     then:
2 rounds for Time:
KB Swings x 25 35/55 lbs
Toes to Bar x 20 reps
Then: 
Run 500 meters

Saturday, December 20, 2014

A. Back Squat
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

 B. Practice Handwalking

C. 5 Rounds for Time:
12 burpees
12 chest to bar kipping pull ups
9 burpees
5 strict hspu
4 burpees

Friday, December 19, 2014

A. Snatch
Advanced: Find a daily 1RM in 20 minutes plus 1 set of doubles @ 15-20 LBS lighter.

intermediate:4 sets of 3 and all at the same weight. If you miss a rep, rest 45 sec and repeat. You must make 12 reps in total.

Beginner: hang power x 4 sets of 5. Go up in weight if you get the go ahead.

B. 4 Rounds
10 OHS 65/95 lbs
50 double unders
3/5 muscle ups
Rest 1 minute

No muscle up? Substitute with ring dips, bar dips or push ups
This one is from Outlaw CrossFit.

Thursday, December 18, 2014

A. Every 15 sec, do 3 power clean and jerks x 2 min @ 65/95 lbs = 24 reps

Rest 2 minutes.

Every 30 sec, do 2 power clean and jerks x 5 minutes @ 95/135 lbs = 20 reps

Rest 2 minutes.

Every 30 sec, do 1 power clean and jerk x 5 minutes @ 115/185 lbs = 10 reps

You must have a 1 RM of 145/215 to do prescribed.

You may reduce the loads.

The nice thing about the above is that only the very new will have to change the plan. If you are new to the clean and jerk, do the following:
5 hang power clean and jerk x 5 sets. Go up in weight if your coach gives you the go ahead.

B. Handwalking and handbalancing practice:
Everyone 30 sec bodyline stomach and back x 2 sets
Advanced: 60 sec chest to wall hold
Less advanced 45 sec x 2 sets
beginners: 30 sec x 3 sets

Advanced: In middle of floor with a partner, accumulate 30 sec of a freestanding handstand. x 3 sets
Intermediate: 5-10 heel and toe pulls x 3 sets
Beginners: wall walks x 3 reps x 5 sets

C. HAndwalking practice for 10 minutes.

Wednesday, December 17, 2014

A. Every 3 minutes for 5 sets
7 Back squats from the rack @ 60% of your max. Less advanced lifters will be more at 70% but must be at a 00x0 tempo
10 kipping hspu
20 double unders

Beginner suggestions:
7 back squats @ 32x2
5 push ups
either double under or single unders
rest 2 minutes
5 sets No Clock

B.    See November 20, 2014
       Row 1000 meters
       30 Burpees
       Row 750 meters
       20 Burpees
       Row 500 meters
       10 Burpees

Tuesday, December 16, 2014

A. 2 cleans plus 1 jerk @ 80, 85, 88, 90, 90 % of your 1RM +/-5%
Rest 2 minutes.

B. kipping muscle up practice or toes to bar practice.
advanced: if you trained yesterday and did ring dips, please do the following:
3-5 kipping muscle ups without the lock out. Just work to efficiently pull yourself over the rings into the bottom of the ring dip. x 5 sets.
Rest 2 min

Intermediate: this is you if you are inconsistent with your kipping muscle ups or you are very close to getting your first one.
a total of 7 attempts. Rest as needed but it should not take longer than 10 minutes.

Beginner 1: Test your kipping pull up without a band. This is you if you have been kipping with a band.  Make a total of 15 attempts. Rest as needed but no longer than 10 minutes.

Beginner 2: you have kipping pull ups but are not close to the muscle up? Practice kipping toes to bar x a total of 10 attempts.

Beginner 3: either scap arch pullings x 5 reps with 3 sec hold x 5 sets or the above.

C. 4 Rounds for Time:
    Snatch x 7 65/95 lbs
    chest to bar pull ups x 12
    thrusters x 9 65/95 lbs

NOTE: I want the first round unbroken.

Monday, December 15, 2014

A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.


B.  SEE Nov 25, Dec 6, 2014
AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:

Beginners: OHS 5 sets of 7 reps (work up in weight slowly).

C. Box Jumps x 45 sec 20/24"
     KB Swings x 45 sec 35/55 lbs American if you are competing in Open
     Ring Dips or Bar Dips or push ups x 45 sec
     Shoulder taps  x 45 sec
     Rest 15 sec between movements and after you complete all 4 stations rest 3 minutes.
     4 sets 

You can start at any station.

Monday, December 8, 2014

Sunday, December 14, 2014

A. Either kipping bar muscle up or toes to bar practice for 15 minutes.

B. 10 min AMRAP
push press x 5 85/95 lbs
toes to bar x 7
pistols x 7

Saturday, December 13, 2014

A. Advanced:
Take your max snatch and go down 20 lbs and do the following:
Every 2 minutes:
snatch x 3 reps
burpees x 7
5 sets
If you complete all 5 sets, go to 5 snatches and 10 burpees for 3 more sets or until failure.

Intermediate: take approximately 10 lbs of your 3 RM and do the same as above.

Beginner: 5 hang power snatches
                7 burpees
               Rest 100 sec.
              5 sets. Go up if your coach gives you the go ahead.

B. Equilibre
Handbalancing and Handwalking 15 minutes.
Everyone should do 30-60 sec chest to wall hold.
If you are doing 30 sec, please do 3 sets, resting 60 sec between sets.
For Handwalking, I want the approach that Amir taught Mieka and I to be used as it is the best one I have learned so far.

C. 7 Rounds for Time:
OHS x 12 65/95 lbs
wall balls x 10
double unders x 20

Friday, December 12, 2014

A. Clean and Jerk
Advanced - in 20 minutes go to a daily max.

Intermediate: in 20 min go to a heavyish 3 reps. 

Beginners: Hang clean and jerk: 5, 5, 5, 5
Push press is also fine.
Go up in weight if your coach gives you the go ahead.

B. 50 pistols for time
are you having a tough time with pistols because of ankle mobility? Do shrimps instead (1st or 2nd progression). x 5 sets of 5 reps (per side).

C.  30 sec work/30 sec rest Use rest period to move onto next station.  Must begin with hspu.
kipping hspu
kipping pull ups
box jumps 20/24 " must be touch and go
power jerk 65/95 lbs
5 sets

Thursday, December 11, 2014

A. Pulling Skill work
Advanced: 1 kipping muscle up plus 3-5 ring dips x 8 sets. Rest 2 minutes

Intermediate: This is you if you are not consistent with kipping muscle ups. Do 2-3 attempts x 8 sets. Rest 2 min

Beginners: You have a couple of options:
Ring Dips x 1-5 reps x 8 sets
Bar Dips x 1-5 reps x 8 sets
Push ups x 5-10 reps x 8 sets

If you cannot do a ring dip or a bar dip but you have 10 full push ups, please do a cluster set of eccentrics on either x1.1.1. Each eccentric should be 5 sec x 8 sets.

rest 2 minutes.

B. For Time
calorie row x 30
burpees x 20
KB Swings 55/75 lbs x 20
Shoulder taps 40
Rest 90 sec.
repeat


Sunday, December 7, 2014

Wednesday, Dec 10, 2014

A. Front Squat
Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x0 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2

B. Handbalancing and Handwalking 15 minutes.
Everyone should do 30-60 sec chest to wall hold.
If you are doing 30 sec, please do 3 sets, resting 60 sec between sets.
For Handwalking, I want the approach that Amir taught Mieka and I to be used as it is the best one I have learned so far.


C. AMRAP in 2 minutes of:
Power snatch x 7 65/95 lbs
Double unders x 20
Thrusters x 7 65/95 lbs

Rest Exactly 60 seconds.

4 sets

Everything should be unbroken so choose your reps accordingly.

Tuesday, Dec 9, 2014

A. 7 deadlifts with absolutely perfect form 205/315 lbs
10 alternating pistols
Rest 90 sec.
5 sets

B. 10-1 ladder of:
strict chest to bar pull ups or chin ups
strict hspu (advanced to a deficit)

NOTE: if you have a 30 sec eccentric you may use a band for your pulling work.

Rest exactly 60 sec.

C. 2000 meter row.

Monday, December 8, 2014

A. Hang Power Snatch
Advanced: Daily max in 15 minutes.

Intermediate: 4 sets of 3 all at same weight. For intermediate it will make very little difference if your previous numbers were from the floor or from the hang and in fact you will probably lift more from the hang. It should be heavy enough that you miss 1 or two reps, but no more. Just make sure you get in 12 reps all at the same weight.

Beginner: 5 sets of 5 reps. Go up in weight if your coach gives you the go ahead.

B. Kipping Bar muscle/ring muscle up or toes to bar practice for 15 minutes.

C.  AMRAP in 60 sec hang cleans (full) 65/95 lbs
      AMRAP in 60 sec shoulder taps
     AMRAP in 60 sec burpee box jumps
    AMRAP in 60 sec Push Press
    Rest 60 sec.
    4 sets

Beginners:
Don't worry about the clock:
7 hang cleans
20 box shoulder taps
5 box jumps (focus on a light and quiet landing)
7 push press
Go up in weight if your coach gives you the go ahead.
Rest 60 sec.
4 sets



Sunday, November 30, 2014

Sunday, Dec 7, 2014

A. Turkish Get up
Advanced: in 15 minutes find a max for both sides with a barbell.

Intermediate: 4 sets of 3. Go up in weight with each set.

Beginners: 4 sets of 5. Go up in weight with each set.

B. Every 4 minutes x 5 sets
Strict Press x 5 65/95 lbs
Double Unders x 30
Toes to Bar x 12

Saturday, December 6, 2014

A. Snatch Balance
Advanced/intermediate: 5 sets of 3 reps All at 60-70 % of your max snatch
Beginner: first and second position snatch balance x 5 sets x 5 reps
Rest 2 minutes.

B.  SEE Nov 25, 2014
AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:

Beginners: OHS 5 sets of 7 reps (work up in weight slowly).

C. Jumping Barbell Squats x 20
   Burpees x 12
   Alternating DB Snatch 30/55 lbs x 10
   Rest 90 sec.
   5 sets


Friday, December 5, 2014

A. Bar Muscle up or Toes to Bar Practice for 15 minutes.

See August 22, 2014

A. 5 minute AMRAP
Push Jerk x 5 95/135lbs
Toes to Bar x 9
Burpee Box Jumps x 7 20/24"

Rest 5 min.

B.  AMRAP in 5 minutes:
     Pistols x 6
     Deadlifts x 10 115/165 lbs
    Wall balls x 12 14/20 lbs

Rest 5 minutes

C. AMRAP in 5 minutes:
Row 200 meters
Ring dips 3/5
KB Swings x 16 (american) 35/55 lbs

Thursday, December 4, 2014

A. Equilibre for 15 minutes
Begin with joint prep for the wrists and elbows and shoulders. 
Work on your weakness, for some of you that is handwalking and for others it is handbalancing.
Regardless, everyone begin with the following:
Advanced: 60 sec chest to wall bodyline. Your line should be so perfect that you are actually fighting to keep your toes on the wall. x 1 set
Intermediate: 45 sec x 2 sets.
Beginner: 30 sec x 3 sets
rest 60 sec between sets.

B. Every 3 minutes x 5 sets:
thrusters x 5 95/135 lbs
strict chest to bar pull ups x 3/5
Burpees x 10

C. DB external rotation flies x 5 reps @ 4020 x 5 sets; rest 100 sec.

Wednesday, December 3, 2014

A. Snatch from Blocks:
Advanced: Take your current daily max from the floor and do 4 sets of 2 at 10-15 kgs less.

Intermediate: 4 sets of 3 all at same weight. If you miss a rep, rest and redo but I want you to get 12 reps in. The weight should be heavy but manageable with misses due to technical issues more than power and strength.

Beginner: Power Snatch 5 sets of 5. Many, many reps = practice!

B. See Sat, August 23, 2014

3 min AMRAP
Power Cleans x 5 @ 75 % of your max
Muscle ups x 2/4

Rest 3 minutes

B. 3 min AMRAP
OHS x 7 65/95 lbs
Kipping hspu x 5/7

Rest 3 minutes

C. 3 min AMRAP
Hang Power Snatch x 7 55/85 lbs 
Double Unders x 20

Rest 3 minutes

D. 1000 meter row for time
Note: when we did this in August it was an 800 meter run.





Tuesday, December 2, 2014

A. Advanced/Intermediate:
Do 1 power clean plus 2 front squats. First working set @ 75% of your max clean. Then go to 78%, 81%, 84%, 84%
+/- 5%

Note: this is a repeat of Saturday, December 29, 2014. If you hit all your numbers do the following: 81%, 84%, 87%, 87%.

Beginners: Hang Power Cleans x 5, 5, 5, 5 Go up in weight if your coach instructs you to do so.

B. Bar muscle up practice or Toes to Bar practice for 15 minutes.

C. AMRAP in 8 minutes:
     Burpees x 10
     Wall Balls x 12 14/20lbs.

Note: If you plan on competing in the open I want you to work with a partner and have her/him count your reps. Don't be scared to go lighter on the medicine ball. The weight seems light but it gets heavy very quickly.


    

Monday, December 1, 2014

A. Equilibre for 15 minutes
Begin with joint prep for the wrists and elbows and shoulders. 
Work on your weakness, for some of you that is handwalking and for others it is handbalancing.
Regardless, everyone begin with the following:
Advanced: 60 sec chest to wall bodyline. Your line should be so perfect that you are actually fighting to keep your toes on the wall. x 1 set
Intermediate: 45 sec x 2 sets.
Beginner: 30 sec x 3 sets
rest 60 sec between sets.
 
 B. HSPU:
Advanced: Every 90 sec, do 2-4 deficit hspu x 5 sets.

Intermediate: Every 90 sec, do 2-4 strict hspu x 5 sets.

Beginner: Every 90 sec, do 3-5 strict regular or incline push ups x 5 sets. 

C. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Double Unders x 20
Kipping Chest to Bar pull ups x 15
5 sets
See May 19 and Sept 5,  2014

Saturday, November 29, 2014

United Way fundraiser - WINNERS

Thank you to everyone who participated in the United Way Fundraiser at Flux!

We did the draw this morning and the winners are:

1- Jonathan Varjassy (gift basket - over $800 value)
2- Mackenzie Millar (collection of gift cards - over $200 value)
3- Lansea Delgaty (Flux gift certificate - $100 value)

Your donations totalled $315 for United Way and Flux will be donating all your December late fees as well!


Flux - School of Human Movement United Way Campaign donations

$100 gift card to Flux - School of Human Movement
$100 gift card to Royalty Goldsmiths
$70 X 2 gift cards to Cathedral Sports Massage (Jenna Stevenson, RMT)
$50 gift card to The Artful Dodger
$50 gift card to Table 10
$45 gift card to Regis Salon (Candace, Prince of Wales location)
$25 X 2 gift cards to Rock Creek
$25 X 2 gift cards to La Bodega
$25 X 2 gift cards to Bocado's
$25 gift card to Pacific Fresh Fish
$25 gift card to Old Fashion Foods
$25 gift card to Nature's Best
$20 gift card to Eat Healthy Foods
$20 gift card to Cathedral Village Freehouse
Prairie Paleo bag of treats ($48 value)
and more!

Thank you to Laverne for organizing this fundraising event and for getting such great prizes for our winners!

Wednesday, November 26, 2014

The Great Cubby Clean-up of 2014!

Hi everyone!

Winter is here; that means coats and boots and lots of stuff in our tiny entrance...
Lets try to keep our space under control and as tidy as we can by using the coat racks and boot trays.

We've also added some cubbies to the washroom/change room area! If you've never had one, now is your chance to have a spot for your shoes, tape, skipping rope, etc. If you do have one, please re-claim it by putting a sticker with your name on it.
We need to have at least 2 people per little cubby and at least 3 people per big cubby. You can also add a shelf in the big ones to use the space more effectively (Flux doesn't provide dividers).

Make a gym friend; share a cubby!

Lost & Found

The lost and found bin is by the change rooms; claim your items (put them in your cubby!) this week. I will be donated the leftovers Dec. 1.

Thank you!

Sunday, November 23, 2014

PARKOUR

The video link below is of Vincent Thibault, author of Parkour and the Art du déplacement.

Click to view video.


As many of you know, our first Parkour specific class will be offered this Saturday at 11am. I have included a brief introduction to parkour below as well as a general outline of what you can expect from your first parkour class.

Parkour was borne in the suburbs of Paris. It is from the French parcours, which means route or path. Parkour is often also referred to as l'art du déplacement. (Ariane is trying to teach me how to pronounce this properly in French). Déplacement means to move from one place to another.  

Parkour is a creative physical practice that responds to a mostly urban environment. The practice takes daily encounters with typical urban signposts - cement stairs, railings, ramps and benches, and transforms these objects into challenges. How might I negotiate my environment? With parkour, a railing is no longer just a railing. A wall is no longer just a wall.

Parkour, much like capoeira, is what Amir Solsky (my capoeira teacher) would call a funky movement practice. While there are fundamental movements in parkour that a beginner should learn (vault types, proper mechanics of precision jumping, how to roll) there is a lot of room for creativity as it can be a very spontaneous practice. I hope through our shared experiences that we will learn to appreciate parkour as both a rigorous and healthy physical practice, as well as an idea, or way of thinking about one's surroundings. Parkour, at its essence, encourages both adaptability and curiosity.  Through parkour, our formerly humdrum environment becomes a playground. For the winter, we will play indoors but expect to see our parkour classes taken to the streets in the spring time.

The Flux Experience with Parkour
The coaching team at Flux had its first organized instruction in parkour from Odelia Goldschmidt, who teaches under Ido Portal. We started our lesson with one of the wooden Rogue boxes and from this one simple box we learned well over a dozen twists, turns, jumps, and vaults.

The second chapter of Flux's education in Parkour took place at The Monkey Vault in Toronto. An indoor parkour center where Thomas did a week long intensive training program. Thomas came back to Flux with even more vaulting and jumping practices. He also brought back some fantastic brachiation work that we will be doing with you on the bars. This material builds on the training we did with Odelia in the spring as well.

For our first session, Thomas and I will first lead you through some conditioning work. As with any physical practice, a strong foundation must be built. Expect to go through some simple quadrupedal drills and shoulder mobility work at the start of each session. Following our conditioning, we will delve into some skill work.

- Darci

Sunday, November 30, 2014

A. Double Under Practice and/or Pistols

Advanced: Every 90 sec, do:
20 double unders
10 pistols
5 sets.
If you succeed with 5 sets, continue but do 25 double unders and 16 pistols for 4 more sets or until failure.

Intermediate:
AMRAP Double Unders in 2 minutes.
Rest 2 minutes.
5 sets

This is you if you can do 4 or 5 reps but need an extra skip in the middle.

Beginner: jump rope for 5 minutes.

B. Row 1000 meters
      5 Rounds
      Push Press x 9 75/105 lbs
      Toes to Bar x 7

Saturday, November 29, 2014

A. Cleans
Advanced/Intermediate:
Do 1 power clean plus 2 front squats. First working set @ 75% of your max clean. Then go to 78%, 81%, 84%, 84%
+/- 5%

B. AMRAP IN 12 MINUTES:
     Deadlifts x 5 215/325 lbs
     Ring push ups @ 51x1 DEEP! 7/10

Your first set of deadlifts should be unbroken.

Friday, November 28, 2014

A. Handbalancing and/or Handwalking

B.  FOR TIME:
     thrusters x 50 65/95
     KB Swings x 50 35/55 American
    Box Jumps x 50 20/24"
   Kipping HSPU x 50
   Toes to Bar x 50
 

Thursday, November 27, 2014

A. Snatch
Advanced/intermediate: Take your current 1 RM or 3 RM and do the following:
2 snatch high pulls plus 1 snatch. Working sets @ 75%, 80%, 85%, and then repeat 85% or go to 88%. Allow for plus or minus 5%.

The purpose of the high pull is to practice keeping the bar tight to the body. This means the bar should SLIDE up your thigh while your elbows are still straight. Don't bump the bar against the thigh. Also, keep the bar tight to your chest. Don't rainbow the bar once it passes your hips. You will be fatigued for that snatch so you will have to PULL with your arms.

Beginner Hang Power: 3, 3, 3, 3 - Go up if your coach tells you to.

B. Row 350 meters
    Shoulder taps x 40
    Rest 60 sec.
    5 sets

Wednesday, November 26, 2014

A. Clean and Jerk
Advanced/intermediate: Do 2 cleans and 1 jerk. First working set at 80%, 85%, 88%, 90%, 90%
+/- 5 %

Beginners: Hang clean and jerk: 5, 5, 5, 5
Push press is also fine.
Go up in weight if your coach gives you the go ahead.

B. HSPU
Advanced: Accumulate 20 strict hspu to the floor followed by 30 kipping hspu
Intermediate: same as above but to a height.
Beginner: protracted push ups x 3 sets x 10 reps; rest 90 sec.

C. 3 Rounds for Time:
kipping pull ups x 15
thrusters x 15 65/95 lbs
ring dips x 15

Tuesday, November 25, 2014

A. AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:


OHS 5 sets of 7 reps (work up in weight slowly).

B. Either kipping muscle up or toes to bar practice.


C. AMRAP calorie row in 45 sec.
     rest 15 sec
     AMRAP double kettlebell clean 20/35 lbs in 45 sec
     rest 15 sec
     AMRAP box jumps 20/24" in 45 sec
    Rest 15 sec.
     AMRAP wall walks in 45 sec
     rest 15 sec.
     3 sets
    

Monday, November 24, 2014

A. Snatch
Advanced/intermediate: Take your current 1 RM or 3 RM and do the following:
2 snatch high pulls plus 1 snatch. Working sets @ 75%, 80%, 85%, and then repeat 85% or go to 88%. Allow for plus or minus 5%.

The purpose of the high pull is to practice keeping the bar tight to the body. This means the bar should SLIDE up your thigh while your elbows are still straight. Don't bump the bar against the thigh. Also, keep the bar tight to your chest. Don't rainbow the bar once it passes your hips. You will be fatigued for that snatch so you will have to PULL with your arms.

Beginner Hang Power: 3, 3, 3, 3 - Go up if your coach tells you to.

B. 3 Rounds for Time:
wall balls x 20
burpees x 15
deadlift x 9 205/315

Thursday, November 20, 2014

New classes; location changes, etc.

New class at Flux School of Human Movement: PARKOUR
Starting Saturday, Nov. 29th at 11am.
Make sure to check the schedule before heading out to your classes - we're moving Saturday morning Just Mo to McTavish to accommodate the new Parkour class.

also;
Thursday MoMo class at McTavish has reached it's capacity! Starting next week there will be a MoMo class at 5:30pm AND 6:30pm to accommodate all you movers!

and;
Saturday morning Advanced MoMo is at McTavish.

Wednesday, November 19, 2014

Skill vs. Strength vs. Conditioning

Hi folks,
Have you ever given much thought to the differences between skill, strength and conditioning in your training? For instance, what does each mean and how do you fit it all into your training program?

Let's begin with SKILLS.
Skills - to develop a movement skill is to develop COMPETENCE in that movement.

How you discern what is a skill versus a strength movement versus conditioning is entirely based on an individual's ability. Take double unders for instance. For individual A, the double under might be used primarily as a CONDITIONING tool. The skill has been mastered so there is very little need to spend time working it on its own.  Person A can simply add it to a conditioning wod and go hard.

For person B however, who doesn't have a double under, then the emphasis is on skill and it is highly unlikely that person B will get much out of using the double under as a conditioning tool. This person just needs to spend time developing the skill. In other words, the clock needs to be thrown out.

 There a couple of avenues open to the person who can do some double unders but perhaps not many. This person should spend time without the pressure of the clock but should also, at times, be using the clock to ensure he or she is working on the skill while fatigued.

MAXIMAL STRENGTH  TRAINING
-this type of training requires that you tap into the nervous system of your body.  Maximal strength training isn't for beginners for a couple of reasons. First of all, a beginner does not have the muscular structure to support the intensity necessary for max efforts. Second of all, a beginner needs PRACTICE and should thus be focusing on VOLUME over MAX EFFORTS.  These principles apply to both Olympic Weightlifting as well as Gymnastics. In the discipline of gymnastics for instance, if you dive into complex movements before your tendons, ligaments and nervous system are prepared, you are setting yourself up for injury. Take the muscle up for instance. A powerful athlete might very well come in off the street and kip through a muscle up, only to find him or herself doing involuntary shoulder disclocates through the rings at the top of the movement.

Another example would be the protracted push ups we have been working on in gymnastics and wods. There are very few of us that are ready for low volume and high intensity on this nasty little movement. We are much better off building a solid foundation of sets of 10 where we have many opportunities to perfect that protraction through the full range of motion.

CONDITIONING
CrossFit does an excellent job of conditioning the body through the use of high volume practices.  CrossFitters excel in that 80% zone of intensity. Think of such infamous benchmarks as Cindy (20 minute AMRAP of 5 kipping pull ups, 10 push ups and 15 air squats). HOLY VOLUME!!! It is very impressive to watch a seasoned CrossFitter do 20 plus rounds of Cindy. Heck, 15 plus rounds is impressive. And for folks new to CrossFit, the high volume of a workout such as Cindy can be a beautiful way to build up muscle endurance in a movement such as the push up.

In the last several years, CrossFit has gotten much better at focusing on STRENGTH and SKILL with olympic lifting. Some of you may have witnessed the 190 lb snatches by the Canadian women at the CrossFit invitational. Unbelievable! But CrossFit has not done the same with the gymnastics movements. Kipping muscle ups and handstand walking seem to be as complex as it gets. At this point in time, CrossFit has primarily used gymnastics movements as a CONDITIONING tool. I do think this will change in the near future.

The impressive volume of a gymnastics based workout such as Cindy won't make an athlete stronger unless STRENGTH and SKILL become a FOCUS after that base has been built. If the focus continues to be about push ups solely as a CONDITIONING tool, the body will adapt and then PLATEAU.  14 rounds of Cindy will only get you 14 rounds of Cindy. There will be very little transfer to the complexity of a muscle up or a press to handstand for instance. 

I recently suffered through 12 weeks of wall assisted press to handstands and 15 sec straddle L. I had to do 8 sets of 5 reps on each movement. It was extremetly tiring and at week 8 this bias on conditioning started to get very boring. And then the magic happened, a press to hanstand into an eccentric straddle L. I got to PLAY after 12 weeks of grueling work. 

Enjoy your training and suffer through the high volume that is required to build a strong foundation.  Take away the clock and focus on the skills necessary to perform a wod.  If you put the time in you will be rewarded with the ability to PLAY!!!

- Darci










Monday, November 17, 2014

United Way Campaign at Flux - School of Human Movement

HEY FLUXERS!
We are having a United Way Fundraiser right here at Flux! Prizes include a ton of gift cards, $100 Flux gift certificate, and a basket of merchandise & gift cards from various Regina businesses.

Here is how it works:
Each time you come to the gym you can put your name in for a draw.  Each entry is $5 plus a $10 gift card from anywhere you choose (i.e. SLGA, Shoppers, Safeway, etc.).
Additional entries can be purchased for $5 each (no additional gift card required).  The more times you enter the more chances you have to win! There will be an entry box at the desk at the main gym on 13th Ave, just put your name and number on a piece of paper, and hand your gift card in to one of the coaches.  All entry fee proceeds will go towards United Way Regina!
We'll start collecting entries this Friday.


Three prizes:
  • Collection of gift cards
  • $100 Flux gift certificate
  • Basket of merchandise & gift cards
A final event wrap event will be held Saturday, November 29 at 10:00 AM.  Winners of the prizes will be drawn and if we get 75% member participation, the coaches will all do a WOD while we sit and cheer them on!!

If you have any questions, feel free to ask Ariane or call Laverne Stevenson (306-533-0137).

Flux - School of Human Movement United Way Campaign donations

$100 gift card to Flux - School of Human Movement
$100 gift card to Royalty Goldsmiths
$70 X 2 gift cards to Cathedral Sports Massage (Jenna Stevenson, RMT)
$50 gift card to The Artful Dodger
$50 gift card to Table 10
$45 gift card to Regis Salon (Candace, Prince of Wales location)
$25 X 2 gift cards to Rock Creek
$25 X 2 gift cards to La Bodega
$25 X 2 gift cards to Bocado's
$25 gift card to Pacific Fresh Fish
$25 gift card to Old Fashion Foods
$25 gift card to Nature's Best
$20 gift card to Eat Healthy Foods
$20 gift card to Cathedral Village Freehouse
Prairie Paleo bag of treats ($48 value)

Sunday, November 16, 2014

Sunday, November 23, 2014

A. Power Clean from blocks
Advanced and Intermediate: In 10 min, go to a heavy 3 rep and do an additional 2 sets at that weight.
Beginner: 5 sets of 5 reps. Go up in weight if your coach gives you the thumb's up.

B. For Time:
20 kipping hspu
50 double unders
16 kiping hspu
40 double unders
12 kipping hspu
30 double unders
8  kipping hspu
20 double unders
4 kipping hspu
10 double unders
2 kipping hspu



Saturday, November 22, 2014

Bodyline drills in warm up please. 

 A. Chest to wall handstands x 30 sec x 5 sets; rest 90 sec.

B.  http://games.crossfit.com/workouts/the-open/2012

12.2

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

NOTE: This wod should not be done by beginners or those with technical issues on the power snatch.

You may scale the weight if strength is the issue, but if technique is a concern, please do one of the variations below.

Every 15 sec, do 2 snatches @ 45/75 lbs x 4 min
Rest 2 minutes
Every 15 sec, do 1 snatch @ 75/135 lbs x 4 min
Rest 2 minutes
Every 15 sec, do 1 snatch @ 90/150 lbs x 3 min

Friday, November 21, 2014

A. Snatch Balance
Advanced: 5 sets of 3 reps. First set at 60% of max. Go up by 5 to 10 lbs each set.  If you miss, either repeat if you are confident you can do it, or take the weight down and repeat. Either way, you must get a total of 15 reps.

Intermediate and Beginner: 5 sets of 5 reps. Yes, this is a lot of volume, but if you have trouble locking out overhead you need the practice.  DO NOT add weight if your elbows are bending - the bent arms give me a heart attack.

Rest 2-3 minutes between sets.  Make sure you warm up with lots of reps.

B. CROSSFIT OPEN WOD 13.4
http://games.crossfit.com/workouts/the-open/2013

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.



WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.



Thursday, November 20, 2014

A. Clean and Jerk
Advanced: Go to a Daily MAX in 20 minutes followed by 1 set of doubles at 20 lbs less.

Intermediate: Find a heavyish weight for 3 reps and do a total of 4 sets at that weight.

Beginner: 5, 5, 5, 5 Go up in weight with each set if your coach gives you the go ahead.

B. Ring Dips
Advanced - accumulate 30 ring dips as quickly as possible. Bicep MUST go deeper than top of ring.
Intermediate - Accumulate 30 bar dips as quickly as possible.
Beginner: 3 sets of 10 push ups; rest 90 sec.

D.   Row 1000 meters
       30 Burpees
       Row 750 meters
       20 Burpees
       Row 500 meters
       10 Burpees

Wednesday, November 19, 2014

A. Back Squat - Find a Daily 3 RM in 15 minutes. Take it down 20-30 lbs and do 2 additional sets for 5 reps.

Beginner: 4-6 reps x 4 sets. No Tempo unless otherwise instructed; rest 2 minutes. 

B. For Time:
    Strict chest to bar pull ups x 25 reps
     Box Jumps x 35 reps 20/24"
     Calorie row x 45 reps


Tuesday, November 18, 2014

A. Every 90 sec, FULL snatch x 3 reps and do 3 strict hspu x 7 sets 
Snatch weight - 85/125 lbs.

NOTE: To do prescribed snatch weight you must have a 1RM of 105/145 lbs.
For HSPU, you may elevate head but I want 3 reps.

B. 3 Rounds for Time:
Burpees x 30
Wall Balls x 20
Hang Power Clean x 15 75/105 lbs

Monday, November 17, 2014

A. Thrusters
Advanced: AMRAP in 2 minutes @ 105/145 lbs
Intermediate: AMRAP in 2 minutes @ a scaled weight.
Beginner: 4 sets x 7 reps (go up in weight with each set). 

NOTE: Part A should be done for time ONLY if your coach thinks you are ready.  Ideally, we want to be over Fran weight 65/95 lbs, even if it is a scaled weight. 

B. Muscle Ups or Toes to Bar Development Work

Kipping Ring Muscle ups:
Advanced: 2-5 kipping unbroken x 4sets; rest 2 minutes
Intermediate: 4 attempts x 4 sets; rest 2 min
Beginner: (this is you if you have chest to bar strict pull ups and deep ring dips). 20 sec false grip hold x 3 sets; rest 60 sec.

Toes to Bar Practice:
Advanced: I am looking for continuous reps here. No resetting please. Either 5 attempts or amrap unbroken x 4 sets; rest 2 min
Intermediate: 5 attempts (coaches will demonstrate for you) x 4 sets; rest 2 min
INtermediate 2: this is you if you are working towards that first toes to bar - 10 sec ECCENTRIC x 4 sets; rest 60 sec. (have someone spot you into the position).
Beginner: this is you if you are working on scapular activation and depression- 8 scap arch pullings with a 3 sec hold x 4 sets; rest 60 sec. 

C. AMRAP Double Unders x 45 sec
rest 15 sec.
AMRAP OHS x 45 sec 65/95 lbs (must snatch into first rep for advanced)
rest 15 sec
AMRAP chest to bar kipping pull ups x 45 sec
rest 15 sec
AMRAP KB Swings x 45 sec (american for advanced) 35/55 lbs
Rest 15 sec.
4 sets

Coaches: Have 1/2 start with double unders and 1/2 start with chest to bar kipping pull ups.

Saturday, November 15, 2014

Flux Holiday Special - Introductory Package!

Flux Introductory Package*

2 Intro/Assessment Sessions plus 10 Regular Sessions
Special Price $240 + GST (regular price $315 + GST)

*Limited numbers available
*Flux Holiday package on sale until Jan. 15, 2015 or sellout
*10 sessions are valid up to 3-months after intro assessments
*Intro sessions by appointment


Wednesday, November 12, 2014

Flux Holiday Celebration - Saturday, Dec. 20th

To our Awesome Fluxers!

Darci, Charity and the Flux coaches invite all of our members to come to our Holiday Celebration at the main gym on 13th Ave, Saturday, December 20th from 2 to 4pm!

We know it's a busy time of the year, but we're hoping you will be able to stop in for even just a few minutes to enjoy some yummy treats, have a beverage, and celebrate the holidays with us!

We look forward to seeing you there!


Monday, November 10, 2014

A week at Flux - School of Human Movement

The past few weeks have been very exciting here at Flux!

Our highlight reel:
The Gut Talk with our very own Dr. Marika Geis
The Regina and District Association for Community Living has awarded Flux - School of Human Movement the 2014 'Real Work Award'! This award recognizes Flux for "exemplifying a spirit of inclusion" and "Ensuring that people with intellectual disabilities can participate fully as valued citizens in our community." We are honoured to be recognized for such a distinction. Thank you!

Flux youth girls at the Mustache Open in Saskatoon.
14/15 lifts! Fantastic job girls and Coach 
Darci!
Flux Junior Lexi Kulcsar and Flux Master Sherry McEachern with Coach Darci at the Mustache Open.
PRs for both! 6/6 for Sherry! Congratulations!
Flux junior men and Coach Darci! Congratulations!
PRs for all and 6/6 for Noah's first competition!
We started this post tagged "recap" for all our members to stay in touch. We use Facebook, Twitter and Instagram to share pictures, achievements and any other exciting happenings, but we sometimes forget to include those of you who only use the blog!

You can also follow Flux on Facebook, Twitter and Instagram (@fluxcrossfit).

Sunday, November 9, 2014

Sunday, November 16, 2014

A. Press
Advanced: Find a 1 RM press in 15 minutes.
Intermediate: 3 RM
Beginners: 5, 5, 5, 5 Go up in weight with each set.

B. In 10 minutes: keep increasing in increments of 2 reps.
    Push Jerk x 2, 4, 6, 8, 10, 12  85/125 lbs
    Kipping Chest to Bar Pull ups x 2, 4, 6, 8, 10, 12

Saturday, November 15, 2014

A. clean and jerk
Advanced: 2 cleans plus 1 jerk x 5 sets
Intermediate and Beginner: 3 clean and jerk x 5 sets

B. On a 3 minute clock:
    Box Jumps x 25 20/24"
    Push ups x 20/25
    AMRAP calorie row in remaining time

Rest 3 minutes.

3 sets
    


Friday, November 14, 2014

A. Snatch Complex
Advanced: 1 snatch high pull plus 1 snatch
Intermediate/beginner: 2 snatch high pulls plus 2 snatches (power is fine)

B. Every 90 sec for 4 sets:
thrusters xTBA
Toes to Bar xTBA
burpees xTBA




Thursday, November 13, 2014

A. Power Clean and Push Jerk
4 sets of 5 reps
First working set should be at approximately 70-75% of your max clean and jerk. This is not meant to be touch and go. Make 3-5 % jumps.

B. 5 Rounds for Time:
    Double Unders x 40
    Shoulder Taps x 30 
    Double KB clean x 15 20/35 lbs
    

Wednesday, November 12, 2014

A. Advanced: For one total time:
Accumulate 25 strict chest to bar pull ups. Your chest must touch the bar. If you have trouble with this, do chest to bar chin ups instead.
Accumulate 35 chest to bar kipping pull ups. Your chest must touch the bar. Can also do kipping chin ups.

Intermediate:
Accumulate 15-20 strict chest to bar chin ups.
Accumulate 35 chest to bar kipping chin ups or pull ups.

Beginner:
Accumulate 35 strict chin ups with a band (it's your lucky day)!
Accumulate 35 kipping chin ups with or without a band. 

Beginner 2:
Accumulate 35 ring rows (hinge, ground or incline). Every rep must be perfect. Game it!

Note: to do advanced you need 5 strict chest to bar pull ups.  If you have less than 5, reduce reps to 18 but keep with chest to bar pull ups. 

B. Advanced: For one total time:
Accumulate 25 deficit strict hspu (your choice of depth. Just make sure you record).
Accumulate 35 deficit kipping hspu (same depth). 

Intermediate:
Accumulate 15-25 strict hspu to floor or to target (if you go to a target, you must do 25 reps)
Accumulate 35 kipping hspu to floor

Beginners:
Accumulate 45 downward dog hspu (feet together and big pike).

IF you do the downward dog hspu correctly, you will probably be doing 3-4 reps at a time and then maybe down to some singles towards the end. Make every rep perfect. Elbows back, triangle position for top of head, feet together and weight on hands, not feet on the concentric. 

C. Every 60 sec, for 7 minutes do:
KB Swings x 15 35/55lbs
Thrusters x 10 35/45 lbs

If you finish as prescribed, continue with:
KB Swings x 20
Thrusters x 15
DO this for 3 minutes or until failure. 



Tuesday, November 11, 2014

http://games.crossfit.com/workouts/the-open/2013

A1. Hang Power Cleans
Advanced: Work to a daily 1 RM in 15 minutes and then do 2 sets of doubles.  
Intermediate and Beginner: 3, 3, 3, 3, 3 Go up in weight with each set.

A2. AMRAP kipping muscle ups in 90 sec. Or, 5 attempts at a kipping muscle up (this is for those of you that have a solid false grip, support hold ring dips and false grip ring pull ups). x 4 sets; rest 90 sec.

Other options for A2:
 false grip hang for 20 sec x 1.1 x 4 sets
false grip kip x 8 swings x 1.1 x 4 sets

If you do not have a pull up or a ring dip, work on your toes to bar:
8 kips (work with a partner to give you a front and back target). x 1.1 x 4 sets (this is you if you have trouble with an efficient kip).

Or: Work on stringing your toes to bar together. I suggest 3-5 attempts for each set x 4 sets.


B. 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box

Monday, November 10, 2014

A. Power snatch
Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes. 

B.
AMRAP toes to bar 60 sec
AMRAP box jumps  60 sec 20/24"
AMRAP shoulder taps 60 sec
Rest 60 sec.
3 sets

Wednesday, November 5, 2014

Competition stream

Fluxers!

I will be holding a meeting this Sunday, November 9th at 2:15pm.

This is for those of you who are looking at competing in the CF Open or becoming more competitive overall within the sport of CrossFit. 

Looking forward to seeing everyone. 

Coach Luke

Capoeira workshop at Flux in December

We are very excited to announce a workshop coming to Flux in December!

Darci and Mieka recently spent 1 week in Los Angeles studying capoeira under Contra Mestre Parafina. Their experience was so enlightening and positive that they invited him to share his knowledge and passion for capoeira with you.


Learn all about capoeira's rich history, including its origins as a form of slave rebellion in Brazil. In this workshop you will also learn capoeira songs in Portuguese, and have a chance to play on the berimbaus (music bow) and the atabaque (drum). Finally, you will have an opportunity to participate in the roda (pronounced ho-da), where the GAME of capoeira is played.

If you are interested in dance, martial arts, and acrobatics, you will want to attend this workshop.

Workshop details:
Saturday December 13
9am to 1:30pm with 30 mins lunch break
Location: 3337 15th Avenue (St.Mary Anglican Church gym)
Cost: $75 for Flux members / $100 for non-members

Register for the workshop by filling out this form.
Read more about CM. Parafina

Contra Mestre Parafina’s Journey with Capoeira

In January 1993 I started training Capoeira in Israel. The art itself seemed like a wonderful idea, and the technicalities of the movement were quite basic. I have done a lot of research in the field of movement, after years of traveling to Brazil and doing Capoeira in many countries. This experience opened the door to re-invent myself, discover various movement techniques that are much more efficient, and basically re-programmed the elements of movement that held back my own progression.
Nowadays, in Capoeira Los Angeles, I teach beginner students techniques that could progress them directly and correctly to very advanced movement skills, as well as help established capoeiristas break through bad movement patterns that hold them back from progressing to the next level. I cover the technical portion mostly in the beginner classes and emphasize more of the art and interaction in the advanced classes.
I like to see people come to the understanding that Capoeira has a unique way of communication and I help people break away from the limiting belief that Capoeira is an efficient fighting system, which it is not! I have my students explore its original purpose in developing various martial art skills as well as other self-development skills that come through the art. The end result is a capoeirista that is able to play a sophisticated game, with a high level of body intelligence and high ability to understand and analyze what they see in the roda, using tools that are truly Capoeira solutions to the riddles of the game, not needing to resort to other fighting philosophies.

Sunday, November 2, 2014

SUNDAY, NOVEMBER 9, 2014

A. BACK SQUATS X 10-15 REPS @ 00X0 X 4 SETS; IF YOU HIT 15 REPS AT THAT EXACT TEMPO GO UP IN WEIGHT. IF NOT, STAY AT THE SAME WEIGHT. REST 3 MIN

B. KIPPING MUSCLE UP OR TOES TO BAR PRACTICE FOR 15 MIN

C. AMRAP BURPEES IN 60 SEC.
     AMRAP KB SWINGS IN 60 SEC 35/55 LBS
     AMRAP TOES TO BAR IN 60 SEC
     60 SEC REST
     3 SETS

SATURDAY, NOVEMBER 8, 2014

A. 2 X PRESS PLUS 4 X PUSH PRESS PLUS 6 X PUSH JERK X 5 SETS
GO UP IN WEIGHT WITH EACH SET. NO FAILS UNTIL LAST SET. IF YOU MISS A PRESS, SIMPLY CONTINUE.
REST 3 MINUTES.

B. 1000 METER ROW
     3 ROUNDS OF:
     WALL BALLS X 25
      BOX JUMPS X 20
   



FRIDAY, NOVEMBER 7, 2014

A. TOUCH AND GO POWER SNATCH X 5 REPS X 4 SETS. YOUR LAST SET SHOULD BE A MAX FOR TOUCH AND GO.

B. AMRAP IN 10 MINUTES OF:
CHEST TO BAR KIPPING PULL UPS X 9
THRUSTERS X 5 95/135 LBS
DOUBLE UNDERS X 20

THURSDAY, NOVEMBER 6, 2014

A. STRICT AND KIPPING HSPU
ADVANCED: AMRAP STRICT UNBROKEN FOLLOWED BY AMRAP KIPPING UNBROKEN X 5 SETS; REST 3 MINUTES.

B. TOUCH AND GO POWER CLEAN AND POWER JERKS X 5 105/145 LBS
     BURPEES X 15 AFAP
     JUMPING AIR SQUATS X 20
     KB SWINGS X 20 35/55 LBS
     REST 2 MINUTES.
     5 SETS


Wednesday, November 5, 2014

A. ADVANCED: EVERY 90 SEC, DO 2/4 STRICT PULL UPS PLUS 30 DOUBLE UNDERS X 10 SETS.
INTERMEDIATE: EVERY 2 MINUTES, DO 1-2 STRICT PULL UPS PLUS 10-30 DOUBLE UNDERS X 10 SETS
BEGINNER: EVERY 2 MINUTES, DO 3 RING ROWS (HINGE, INCLINE, GROUND OR ELEVATED) PLUS 5-10 DOUBLE UNDERS OR 60 SINGLE UNDERS X 10 SETS

B. EVERY 60 SEC FOR 10 MINUTES, DO:
 TOES TO BAR X 6
WALL BALLS X 10



TUESDAY, NOVEMBER 4, 2014

A. ADVANCED:
Strict and kipping hspu - See September 23 and October 1, Oct 6, 2014
10-20 strict
20-30 kipping 

No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.

No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.

Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.
 

 B. 4 Rounds for Time: 
       Deadlifts x 12 155/225 lbs
       Box Jumps x 20 20/24"

      

MONDAY, NOVEMBER 3, 2014

A. SNATCH
ADVANCED: TAKE 20 MINUTES AND HIT A DAILY MAX.
INTERMEDIATE: TAKE 20 MINUTES AND HIT A 3 REP MAX
BEGINNER: 5, 5, 5, 5 (POWER IS FINE. GO UP IN WEIGHT IF YOUR COACH TELLS YOU TO).

B. CROSSFIT OPEN 14.2
http://games.crossfit.com/workouts/the-open
Every 3 minutes for as long as possible, complete:

CHEST TO BAR PULL UPS
OHS

C. Y, W AND L x 3 sets x 8 reps
STABILIZE!!!

Friday, October 31, 2014

A week at Flux - School of Human Movement

I'm starting this post tagged "recap" for all our members to stay in touch. We use Facebook, Twitter and Instagram to share pictures, achievements and any other exciting happenings, but we sometimes forget to include those of you who only use the blog!

Here's our first "a week at Flux - School of Human Movement" highlight reel:

Retro WOD at the McTavish location
Retro WOD at the McTavish location

video
At the end of our 6 week program with the teens, Lucas is hitting 5 bridge push ups. When he started he had zero. Way to go!

video
At Flux, we strive for strict movements and strong eccentrics before kipping. This keeps our movers safe and injury free. Jess is very close to a strict muscle up so I knew it was time to practice the kip. Here she is doing her second kipping muscle up. Check out that stability! Thanks to all the Flux teachers who aided Jessica Gibson on her muscle up journey.

Stay tuned for more highlights from your fellow Fluxers!
You can also follow Flux on Facebook, Twitter and Instagram (@fluxcrossfit).

Thursday, October 30, 2014

Flux is expanding!!! Details coming soon!!!

Flux is expanding!!! Details coming soon!!! What the Flux expansion means for you - more CrossFit classes, more movement, more mobility, more bouldering, more parkour, more kids classes, more power lifting & olympic lifting space and much, much more! Same intimate setting but way more class options. Our coach to athlete ratio will not change but you will have so many more hours and options to choose from.

Tuesday, October 28, 2014

The end of the Heal Your Gut Challenge

Hi everyone!

We are hosting a potluck this Saturday to celebrate the end of the Heal Your Gut Challenge.
There's even an event on Facebook!

Challenge participants:
We need to hear about how you did in the last 6 weeks!

Send me an email (fluxcrossfit.info@gmail.com) with your testimonial; include your points, failures & successes, what was easy/what was hard and what you learned.

You could win some great prizes! (and you don't have to be at the potluck to win, but we'd like to see you!)

Here's a reminder of the Challenge guidelines:

-no sugar; no cheat days
-no alcohol
-no gluten
-no dairy
-eat organ meat once per week
-make bone broth; drink 1 cup per day
-consume 30 different plant matter per week
-sleep in a dark room
-turn off electronics 1 hour before bed
-workout 4 hours per week
-eat fermented food every day
-eat resistant starch every day
-take high quality fish oil
-take magnesium and zinc

Prizes:

-Flux gear
-massage therapy gift certificate with Heidi
-Cool Springs Ranch gift certificate
-Rogue gear
-pair of Innov8

from the Flux archives!
from the Flux archives!