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Monday, June 30, 2014

Hippocrates - "All Disease Begins in the Gut"

As many of you know, I am a big fan of fermented foods - sauerkraut, kimchi and kombucha to name a few.  The thing is, no matter how "clean" your diet is, if your gut health isn't great, you really can't get the most out of nutrient dense foods. One of the ways to diversify the flora in your gut is to eat fermented foods. In the article below,  Dr. Mercola sent a sample of sauerkraut off to the lab to have the culture analyzed. They found that a 4-6 ounce serving of homemade sauerkraut had ten trillion bacteria!!!


Below is an interview between Chris Kresser and Jeff Leach from The American Gut Project. Read all about pre and probiotics below.  This is a great article if you are interested in Dr. McBride's GAPS diet (Gut and Psychology Syndrome).  Many doctors and scientists are reporting on the intimate connection between the gut and your mental health. Neurological disorders are also being treated with the GAPS protocol. 

One of the more interesting ideas presented in the above interview is that folks following a low carb diet might not be getting enough resistant starch. Resistant starch is what feeds and enables bacteria to grow in your gut (I will post on this in the next few days).

When we were researching what foods to stock the Flux market with,  I was delighted to come across the Firefly Kitchens kimchi (basically Asian sauerkraut).  Check out their website below to read all about their products. 


Sunday, June 29, 2014

Sunday, July 6, 2014

A1. Back Squat - Poliquin 4 % @ 32x2 4 sets Rest 2 min

A2. Rope climbs
Advanced - legless x 1-2 reps (CF style so no straddle is necessary). Just jump up and pull with your arms! x 5 sets
Intermediate: use legs x 2 reps x 5 sets
Beginner: towel chin ups with heels on floor x 5 reps @ 31x1x 5 sets

Rest 2 minutes

B. Wall Walks AMRAP in 60 sec.
     Toes to Bar AMRAP in 60 sec. (advanced do strict)
     Wall Balls AMRAP in 60 sec 14/20 lbs
      Rest 1 minute
      4 sets 

Saturday, July 5, 2014

A. In 20 minutes find a daily max snatch plus 1 set of doubles at 10 kg less.
Less advanced: 3, 3, 3, 3 (Don't go up if you fail. You must hit all 3 reps.
Beginner: 5, 5, 5, 5

B. Every 3 minutes:
Snatch into 5 OHS  @ 75-80% of your max
200 meter run
6 sets

Friday, July 4, 2014

A. Front Squats
Advanced @ 30x1 Poliquin 4 % prescription
Beginner @ 32x2 Poliquin

B. Nasty Girls The Original
3 Rounds for Time:
50 air squats
7 muscle ups
10 Hang power cleans 135/95 lbs

Nasty Girls Regionals 2014
3 Rounds for Time:
50 alternating 1 legged squats
7 kipping muscle ups
10 hang power cleans 175/115 lbs

Thursday, July 3, 2014

Bench Press Outside!!!

A1. Bench Press - Poliquin 4% prescription Session 1 or 2 @ 31x1
See June 29, 2014
4 sets
Rest exactly 60 sec

A2. Snatch Balance - See April 1 and April 25,  May 7, May 21 and June 8, June 24, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. If you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: 3 position snatch balance. If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch and then do 3 sets x 5 reps.x 5, 5, 5

B.  3 Rounds for Time
    Power Snatch x 12 85/125 lbs
     Box Jumps x 15 20/24"
     Burpees x 15

Wednesday, July 2, 2014

In Warm Up
A1. hspu x 3 reps x 3 sets
A2. wushu bow x 10 reps x 3 sets
rest only 15 sec, between movements.

A1. Back Squats - Poliquin 4 % prescription  x 4 sets @ 32x2; rest 60 sec

A2. Strict Muscle ups x 3-5 reps x 4 sets; rest 60 sec. (more advanced do a weighted ladder).
    Less advanced: 1.1 eccentric muscle up with a 5 sec pause in transition x 4 sets; rest 60 sec.
    AMRAP strict chin ups or pull ups in 60 sec @ 31x1 x 4 sets; rest 60 sec.
     30 sec eccentric or 10 sec iso hold over top x 4 sets; rest 60 sec.

B.  SEE June 27, 2014
Every 90 seconds, perform 1 power clean and 4 power jerks @ 70-75% of your 1RM clean and jerk, PLUS 30 double unders.  Very advanced folks might be closer to 65-68%. x 7 sets (stay at same weight).

Tuesday, July 1, 2014

Cossack x 10 reps followed by cossack into bow and arrow x 10 reps (2 sets)
weighted trap 3 raises on stomach, holding stick in supinated grip x 10 reps x 2 sets 

A. Clean Grip Deadlifts
Advanced/Intermediate: Take 15 to find a 3RM clean grip deadlift.

Beginners: 5, 5, 5, 5 - Go up in weight with each set.

B. Sprint 15 meters x 3 times = 45 meters. Must touch at each end except for last one. 
     Toes to Bar x 20 reps
     Burpees x 15 reps
     Rest  4 minutes
     5 set

Please sprint on the turf so that you immediately move into the toes to bar.


Monday, June 30, 2014

 A1. Snatch High Pulls
Advanced/Intermediate - go 10-20 lbs past your 1RM or 3RM snatch or power snatch(whichever is highest) and do 3 sets of 5 reps.
Beginners: 5, 5, 5, 5 (go up in weight with each set)
rest exactly 45 sec.

A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips  @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest exactly 60 sec.

B. 4 Rounds For Time: - See May 7, 2014
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30

Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats

Thursday, June 26, 2014

Sitting Too Much?

Remember our 30 days of squatting challenge? Read the article below on the deleterious effects of sitting all day.  The body needs and wants to move!


Wednesday, June 25, 2014

Macronutrients - Know Your Fats, Proteins and Carbs!

This is a great article that identifies and explains the most nutrient dense forms of fat, carbs and protein and which ones to stay away from.  


Tuesday, June 24, 2014

Congrats Peggy !

Here is one of our athletes Peggy rocking her resting squat position. She has worked really hard for nine months to unlock this range of motion. I wish I had a "before" picture to show how far she has come. Well done Peggy!

Monday, June 23, 2014

Circus Camp for Kids & Teens - August 11 to 15

Announcing the Flux School of Human Movement
Circus Camp for Kids & Teens!

We are running a summer camp from August 11th to 15th.
Kids and Teens aged 7 to 16 can lean to rock climbing, do acrobatics, parkour, gymnastics, practice their hand-balancing, and play with capoiera movements for 5 days.
Activities will go from 9am to noon.

Cost (members): $125/child
Cost (non-members): $150/child
10% discount for 2 or more children from same family

Email fluxcrossfit.info@gmail.com for more information or to reserve spots.

Sunday, June 22, 2014

Executive Coaching Program at Flux - School of Human Movement

It is with great pleasure and excitement that I announce our Executive Coaching program at Flux.

The purpose of this program is to offer individuals their very own program prescription.  The following is included in the Executive Coaching Program:

  • initial 1 hour consult
  • monthly individualized program prescription
  • ongoing email support - including video analysis
  • 1 private training session every 6 weeks
  • nutritional support
  • Membership to Flux - School of Human Movement: Olympic Weightlifting equipment, gymnastics, parkour, capoeira, bouldering, Just Mobility, Movement, CrossFit and acrobatics classes on top of your program design.

Jaime Williams and Brenda Hosking are the first two Flux students to take part in this program. 

The cost for this program is $275 (+GST)/month.

Who should take part in this program?

If you have very specific goals in mind this program is for you. For instance, perhaps you want to work on complex ring routines or achieve a 1 arm handstand. Or maybe you want to become more efficient in olympic weightlifting, or qualify for CrossFit Regionals, this is the program that will get you there.

Or perhaps you have injuries that you are working through and require very specific rehabilitation.

If you have any questions, please contact Darci at fluxregina@gmail.com

Sunday, June 29, 2014

A. Bench Press
Poliquin 4 % solution @ 31x1 x 4 sets - Session 1

B. Sled push and pull x 15 meters x 4 lengths 90/135 lbs AFAP
    Rest 4 minutes. 
    6 sets

Saturday, June 28, 2014

Please include practice kicking up into handstand against a wall. 5 reps x 5 sets.
For those who do not need the practice, do handstand to forward rolls or 3-5 steps into forward roll x 5 sets.  

A. Front Squats x 4 sets - Session 1
Poliquin 4% solution
Advanced @ 30x1
Beginners @ 32x2

 B. On the minute, do 1-5 strict chin ups or pull ups until you hit 50 burpees.
The cut off is 8 minutes.  

Friday, June 27, 2014

Please include pistol practice in warm up.  10 reps x 3 sets supersetted with 20 sec chest to wall and shins down the wall shoulder openers

A. Every 90 seconds, perform 1 power clean and 4 power jerks @ 70-75% of your 1RM clean and jerk.  Very advanced folks might be closer to 65-68%. x 5 sets (stay at same weight).

If you are very new to the movements, do the following:
1 power clean plus 5 push press or push jerk (ask your coach which is more appropriate for you). You will go up in weight with each set.  

C. Shuttle sprint 30 meters
    push ups x 10/15
    Rest 60 sec.
    5 sets

Thursday, June 26, 2014

A1. Snatch from blocks - See April 21, 2014

Beginners: 5, 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: 1 RM in 20 minutes and 1 set of doubles at approx. 15-20 lbs lighter.

Please take your time and micro-load on these.  

We are back to strict HSPU

ADVANCED: 5 reps x 5 sets (add height to hands if possible)
INTERMEDIATE: to a height 5 reps x 5 sets
BEGINNER: Downward Dog HSPU @ 51x1 x 5 reps x 5 sets

Rest 60 sec between movements

B. 3 Round for Time:
Thrusters x 9 65/95 lbs
KB Swings x 15 35/55 lbs American style
Toes to Bar x 12

Wednesday, June 25, 2014

 A. Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets; rest 2 minutes. 

Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage. 
Rest 2 minutes between sets.

Intermediate: same complex but at 85-90% of your 3 RM x 4 sets 

Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets

See April 23 and May 15, 2014

B. Every 90 sec: 1-2 strict muscle ups and 30 double unders x 7 sets

Who should do Part B prescribed? This is you if you have a strict muscle up or if you have a kipping muscle up.  For those with a kipping muscle up, but not a strict one, please have an experienced spotter and do 2 reps.  You may also have to reduce the double unders if you are not efficient with them. I need to see a full turn out at the bottom and a 1 sec support hold at the top. 

Every 90 sec:
1-3 strict chin ups or pull ups
1-3 strict bar dips or ring dips
up to 30 double unders x 7 sets
You may use a band for these movements if you have demonstrated that you have a 30 sec eccentric in the pull up and a 15 sec eccentric in the bar dip. Otherwise, do 5 ring rows @ 31x1 and 5 push ups(either incline or to the floor) @51x1

Tuesday, June 24, 2014

Coaches - I want a substantial amount of shoulder and hip mobility before the snatch balance.  

A. Snatch Balance - See April 1 and April 25,  May 7, May 21 and June 8, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. If you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: 3 position snatch balance. If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch and then do 3 sets x 5 reps.

     OHS x 9 95/135 lbs 
     Row  250 meters
     burpees x 12 AFAP
     Rest 3 minutes
     5 sets 

Monday, June 23, 2014

After you have warmed up, everyone should go to a 1RM hspu. If you are doing downward dog, please do 3 sets of 5 reps @ 51x1. Superset this with weighted cossacks x 20 reps x 3 sets.
Little to no rest in between movements. 

A1. Back Squats - Poliquin 4 % Prescription @ 32x2 x 4 sets- Session 1

A2. Strict Pulling
Advanced: AMRAP strict in 30 sec (absolutely no kipping) x 4 sets
Intermediate: 1-5 reps x 4 sets Chin ups or pull ups @ 31x1
Beginner: 5 sec iso hold over bar then 25 sec eccentric x 1 rep x 4 sets

Rest 60 sec between movements

B. Deadlift x 7 reps 205/315 lbs
     Run outside
     Bench Press x 7 95/155 lbs
     Zero seconds rest
     Box Jumps x 15 24/30" AFAP
     Rest 90 sec.
     5 sets


Friday, June 20, 2014

Independent Training at Flux - School of Human Movement

You may have noticed on the MindBody schedule that we have added in some new classes called Independent Training. These sessions are for students involved in the Executive Coaching Program as well as athletes involved in the competition stream of CrossFit or weightlifting who need to get in extra hours of training.  These training sessions are also open to advanced students in general who again, want to get in more training hours.

These sessions are not open to beginners or junior athletes as they are not coached sessions.

If you have any questions, please contact fluxcrossfit.info@gmail.com

Thursday, June 19, 2014


Wow! It has been such a pleasure witnessing the improvements in people's upper body strength work.  Your tempo training has been exemplary and is it ever paying off.  Why is tempo training so effective? First off, it helps to mitigate against injury.  Even the simple recognition that there is a tempo is going to slow you down and slow equals control.  This is why we don't allow people to do kip until they have a 30 sec eccentric. As I have mentioned before, the shoulder socket is very shallow and it is this shallowness which aids the shoulder to move in such complex ways.  The trade off though, is that the shoulder is prone to injury precisely because the humerus sits in this very shallow socket.  If the scapula isn't anchoring the humerus properly, you are far more prone to an impingement (the head of the humerus rubs against the roof of the acromium).  This is why we are constantly talking about scapular activation and strength.  Too often, we see people rely on momentum rather than strength but the implementation of a tempo aids in providing some quality control in the moment. A tempo also helps students to strengthen their weakest points in a movement.  If I just tell you to do an eccentric chin up I do not get an accurate assessment of your scapular strength.  But with a tempo I can quickly glean whether  you are weak at the top, the bottom, or  the middle of your pull and then use a tempo to address the weakness.

A good teacher will compel the student to adhere to the exact tempo given. If it is 5 seconds, we don't mean 3 seconds, we mean 5 seconds! Tempo training often means taking a step or two back. Try doing a ring or bar dip @ 51x1 for 5 sets as compared to no tempo.  With this tempo, you have 35 sec of time under tension as opposed to zero seconds of time under tension.  When you can do 2-3 extreme range of motion ring dips for 5 sets @ 51x1, I guarantee that the strict muscle up will not seem so daunting.

One more thing about quality control.  I hate to be cynical but when people tell me that they can do x number of chin ups or ring dips or push ups, I rarely believe them.  Don't tell me what you can do. Show me what you can do.  A 31x1 tempo on a chin up or pull-up (where the chest must touch the bar for a full second), and the athlete must be fully extended in the bottom for 1 second, gives me an excellent idea of someone's pulling strength.  Tempo lends itself to accountability.

Tuesday, June 17, 2014

What to Eat for Breakfast

Many moons ago, Ido introduced me to the meat and nut breakfast as advocated by Charles Poliquin.
Take a look at it.   


Sunday, June 15, 2014

Sunday, June 22, 2014

Last Day of Testing 
A. Benchmark Elizabeth

Power Cleans 95/135 lbs
Ring Dips

Saturday, June 21, 2014

      7 Front Squats @ 70-75 % of your 1 RM 
      Box Jumps x 15
      Kipping Pull ups x 15

Rest 4 minutes

6 sets 

The weight should be heavy but manageable and quick. 

Friday, June 20, 2014

A. Benchmark WOD - Diane

21-15-9 For Time
Deadlifts 175/225 lbs
HSPU (you  may kip)

Thursday, June 19, 2014

A. In 20 minutes, find your 3RM front squat
Intermediate: 4 sets of 3 reps (all at same weight)
Beginner: 4 sets of 5 reps (go up in weight with each set).

B.  In 90 sec. 
     Double Unders x 15
     KB Snatch x 10 35/55 lbs (4 per arm)
     Toes to Bar in remaining time
    Rest 2 min

    5 sets


Wednesday, June 18, 2014

A. Advanced: Find your max snatch in 20 minutes plus 1 set of doubles at 15-20 lbs less.

Intermediate: 3, 3, 3, 3 Go up in weight with each set.

Beginner: 5, 5, 5, 5 Power is fine.

Coaches will be watching for scapular activation and strength on this. If your chest is dropping or you are bending your elbows when the bar is over your head, you will be asked to lighten the load.

SQUAT!!!!! Unless otherwise advised.  

Again, don't make big jumps.  Most of you do not have the experience to be making 5 or 4 kg jumps.


Muscle ups
Snatch 95/135 lbs

You can kip these muscle ups.

If you do not have a muscle up, please do a variation of the following:

5 Rounds For Time:
Ring dips/bar dips/push ups x 3-5 reps (incline push ups 5 reps)
(power) snatch  x 7 reps 65/95 lbs

Coaches- be sure to add rest periods for those who need it.
No ugly snatches

Tuesday, June 17, 2014

A. Advanced: In 20 minutes find your 3 rep max back squat.  If your chest begins to drop DO NOT go up in weight.
Use your legs and not your back. 
Only those with experience should spot.

Intermediate: 4 sets of 3 reps (all sets at same weight).

Beginner: 4 sets of 5 reps (you may go up in weight with each set. Tempo is 32x2). 

B. In 45 sec:
Push Press x 5 95/145 lbs
KB Swings x 9 35/55 lbs (Russian)
AMRAP burpees in remaining time.
Rest 3 minutes
6 sets

Monday, June 16, 2014


This is our last week of testing. I chose CrossFit Benchmark wods this time around, but next time it will include Flux testing wods as well.  Let's keep the momentum going this week.

A. In 25 minutes find your max clean and jerk. Unless you are a competitive weightlifter at Flux, do not make too big of jumps once you are 15 lbs under your max.  There is nothing wrong with adding 3-5 lbs at a time. This will give you more practice and confidence.  As an example, if you max is 175 lbs, don't jump from 165 to 175 lbs. You are much better off to make 3-5 lbs jumps.  If my CrossFit athlete nails 165 lbs with confidence but has never gone for more than that, he or she would be advised to go to 170, then 174, 178 and finally, 181 lbs.

Intermediate: 3, 3, 3, 3; rest 2 minutes

Beginner: 5, 5, 5, 5; rest 2 minutes.

To do prescribed, you must perform Fran at at least 55/85 lbs.
For pull ups - you  should perform Fran with prescribed reps.

For Time: Row 1000 meters
                 50 thrusters 35/45 lbs
                 30 kipping pull ups

See -April 28, 2013, Feb 12, 2013, March 10, 2012

Sunday, June 8, 2014

Sunday, June 15, 2014

A.  7 sets

     Atlas stone over the bar x 5 reps
     sled pull x 2 lengths  95/135 lbs
     Push Press x 5 95/145 lbs
     Rest 2 minutes.

B. 3 Rounds: Not For Time
10  stationary lizards through 1, 2 and 3.
10 pistols
5 standing to back bridge to standing again (do not count rep if you cannot keep both feet planted when you stand back up or if you push off with one hand then the other.  

Saturday, June 14, 2014

A. Every 3 minutes x 6 sets, do:

clean grip deadlifts x 7  205/315 lbs
zero seconds rest
AMRAP push ups in 30 sec.
AMRAP Toes to Bar in 30 sec.

B. Rolling Drills (pike, straddle and butterfly) 10 reps in each position. x 1 set

C. pike drill x 10 reps

D. fetal position (drill to get in and out of this position) x 10 reps 

Friday, June 13, 2014

A. IN 20 minutes find your daily max snatch.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5

B. Every 5 minutes for 5 sets:
Back Squat x 7 115/155 lbs
Double Under x 30
Kipping HSPU x 7

See May 19, 2014 for back squat weight. 

Thursday, June 12, 2014

Warm up -

A1. 2 lengths of downward dog flying planche
A2. 20 reps of first position stationary lizards

B. 10 slow motion monkey slaps
C. traverse the green route of the wall x 1 rep x 2 sets (advanced loop back again).

3 Rounds for Time:
Run 400 meters
21 KB Swings 35/55 lbs
12 kipping chin or pull ups

See -

Wednesday, June 10, 2014

Coaches -
go through some tall muscle cleans, high hang power cleans and hang power cleans.
For the jerk - do some behind the neck jerks and make sure you cover both power and split jerks.

FLOOR WORK -please also include the pike drill (20 reps)  as well as plow with walk out (10 reps).

A. For Time:

30  Clean and Jerks 95/135 lbs

The original Grace simply calls for a clean and jerk but most people do it as a power clean.

To do this prescribed you need a 1RM of 125 lbs or 165 lbs.

Be smart with this one. The point is to be efficient in your movement, not to kill your previous time.

B. Rolling drills (pike, straddle, butterfly) followed by fetal position to starfish to plow to fetal position. 

Tuesday, June 10, 2014

A. Climb the green route on the bouldering wall. Advanced, add the loop back as well.  x 1 rep x 3 sets

5 Rounds
400 meter run
15 OHS 65/95 lbs

Beginners should be very careful with high rep OHS.  I would prefer to see less reps on this.  If you have been identified by the Flux coaching/teaching team as having weak scapular strength, or poor activation and stability, be sure to consult with your teacher.  

Monday, June 9, 2014


A. In 20 minutes,  find your 1 RM or your 3 RM clean and jerk
Beginners: 5, 5, 5, 5

B. BENCHMARK FRAN- You love her and you hate her... She is a force not to be taken lightly...

On the other hand,  she is just another training session.  Have Fun!

See -September 20, 2013 and March 4, 2013

Thrusters 65/95 lbs
Kipping pull ups/chin ups

To do prescribed your first round should be broken up into no more than 3 sets.
Reduce reps/weight if necessary.

May use a band for kipping IF you have a 30 sec eccentric.

5 ring rows @ 31x1
7 thrusters (unbroken - slow and controlled)
rest 90 sec.
5 sets

Sunday, June 1, 2014

Sunday, June 8, 2014

A. Snatch Balance
Beginners and Intermediate: 2 or 3 position snatch balance x 2 reps x 5 sets
Advanced: 3 sets of 5 reps @ 50-60% of your max snatch

B. AMRAP in 20 minutes:
    First, second, and third position stationary lizard x 10 reps
    Rope Climb x 2 reps
    Pistols x 10 reps

Saturday, June 7, 2014

A.  Every 90 sec, please do: 3 clean and jerk @ 70-80% of your max. Advanced will be closer to 70%. Beginners do 5 reps.  x 5 sets

B. AMRAP Box Jumps in 15 sec. 20/24"
     Rest 30 sec
   AMRAP Thrusters in 15 sec 35/45 lbs
    Rest 30 sec.
    AMRAP alternating DB Snatch in 15 sec 35/55 lbs
    Rest 30 sec
    7 sets

Friday, June 6, 2014

A. Back Squat
Continue with Poliquin if you continue to make gains or you are a beginner @ 32x2 x 4 sets

Advanced: Find a 3 RM in 15 minutes.  No Tempo.

B. For Time:
Sprint 400 meters

3 rounds of:
HSPU x 12
Toes to Bar x 15

Sprint 400 meters

Thursday, June 5, 2014

A.  For Time:
    OHS x 15 65/95 lbs
    Double Unders x 25
    KB Swings x 20 35/55 lbs
    Wall Balls x 20 14/20 lbs
    5 Sets
    Rest 6 Minutes

Wednesday, June 4, 2014

A. In 20 Min find your daily max snatch. 

This is you ONLY if you have no trouble getting into a full squat on your snatch. If you have mobility issues, you are training CrossFit to compete, and you only have a decent power snatch DO NOT do a full snatch max.  Do 3 sets of 5 and go up in weight on each set ONLY if you squat on each rep.

B.  Advanced:
      15 burpees
      Power snatch x 7 95/135 lbs
      Kipping muscle ups x 5
      Rest 3 minutes
      4 sets

No kipping muscle up but you have really solid strict false grip pull ups and ring dips? Use a band and do 3 reps.

No ring dips or false grip pull ups? Do 5 kipping pull ups and 3 bar dips (you may use ONLY the ORANGE band for your bar dips). If you do not have the strength for a DEEP bar dip, please do 5 push ups. 

Tuesday, June 3, 2014

A. 5 Rounds for Time:
     Strict skin the cat x 5
     200 meter sandbag sprint (20/50 lbs)

B.  5 Rounds NOT for time:
     Second position isolated lizards x 10
     4 Parkour vaulting jumps

 -The 2nd position isolated lizards is a new movement/drill we learned from Odelia. Have fun with it.
- Don't worry about the vaulting jumps. We have smart and safe progressions for everyone. 

Monday, June 2, 2014

A. Every 5 minutes for 6 sets:
cleans x 7 105/155 lbs
kipping hspu x 9
burpees x 11

NOTE: to do the cleans prescribed you need a minimum of a 140/200 lb 1 RM clean.

May use 2 x 15 lb plates for kipping hspu

Beginners should do downward dog hspu.  

Your goal is consistency across all 6 sets.