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Tuesday, January 27, 2015

CrossFit Open 2015

You can now register for the Open. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open Feb. 26 - March 30, 2015
15.1: Feb. 26 - March 2
15.2: March 5 - 9
15.3: March 12 -16
15.4: March 19 - 23
15.5: March 26 - 30

Flux School of Human Movement is a registered affiliate for the Open. Make sure to select Flux as your affiliate when signing up of the Open!

Freshening up!

A fresh coat of paint is going on the gym walls next Saturday, February 7th.
We're cleaning things up and getting new wall ball targets just in time for the 2015 CrossFit Open.

Sunday, January 25, 2015

Sunday, February 1, 2015

After joint prep I want handstand shoulder opener. Reach butt for wall x 10 reps x 3 sets

A. 5 minute AMRAP
20 double unders 20/24"
10 KB Swings 35/55 lbs

Rest 5 minutes

B. 5 minute AMRAP
     Toes to Bar x 10
     Goblet squats x 20  25/45 lbs

Rest 5 minutes

C. 5 minute AMRAP
    legless Rope Climb x 1 rep
    push ups x 10 reps

D1. Powell raises x 8 reps x 3 sets
D2. trap 3 stick raises x 10 reps plus 10 sec hold. x 3 sets

Saturday, January 31, 2015

 Much like the clean and jerk ladder.
In the first minute, do 5 reps at 50%, then go up with each set. 50%, 60%, 70%, 75%, 80%, 85%, until failure.

Beginner: hang power snatch x 5 reps x 5 sets (go up in weight with each set).

B. Burpees x 40
    KB Snatch x 40 35/55 lbs (20 per arm, but not alternating).
    Push Press x 40 75/115 lbs

Friday, January 30, 2015

A. Touch and Go Power Clean and Jerks
See Jan 19, 2015
NOTE: if you did this last week, either stay with same weight, and aim for extra reps, or begin with a slightly higher percentage. 

Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure.

Beginners: 5 x 5 (go up with each set). 

B. AMRAP in 5 min:
Kipping hspu x 7
box jumps x 20/24" x 7

Rest 5 minutes

C. AMRAP In 5 min:
Toes to Bar x 7
front squats x 7 65/95 lbs Must clean the bar.

Thursday, January 29, 2015

In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric. 

A. Pistols
Advanced:AMRAP in 60 sec. Alternate legs
Rest 60 sec.
5 sets

Intermediate: to a height - amrap in 2 minutes (this is you if you are steady on pistols but need some height)
rest 60 sec
5 sets

Beginner: 10 reps 5/side x 5 sets
rest 60 sec
5 sets

B. On a 6 minute clock:
40 OHS 65/95 lbs
30 burpees
AMRAP Meter row in remaining time

Wednesday, January 28, 2015

A1. weighted shoulder dislocates on stomach. 10 reps plus 30 sec hold x 3 sets
A2. jefferson curls x 10 reps plus 30 sec hold x 3 sets

B. Not for Time:
5 to 1 wall walk ladder

C. On a 10 minute clock:
50 double unders
25 wall balls
50 double unders
25 wall balls
AMRAP Bar Muscle ups or Kipping Pull ups in remaining time.

Tuesday, January 27, 2015

A. Every 2 minutes for 7 sets, do the following:
3 deadlifts 205/315 lbs
5 kipping hspu

B. 21-18-15-12-9-6-3 - For Time
Thrusters 65/95
Burpees over the bar

Monday, January 26, 2015

A.  Back Squat - See Dec 20, 27 and Jan 3, Jan 6, 19
 Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

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

B. Box Jump plus Power Snatch for 5 minutes. 
At the start of every minute, do 7 box jumps @ 24/30". In the remainder of the time, do AMRAP power snatches at 75/115 lbs.
NOTE: I want the box jumps to have a very soft landing. No noise!

NOTE: You must have very solid mechanics on the snatch to do this as prescribed.
 5 box jumps
 7 hang power snatches
Rest 90 sec.
5 sets
Go up in weight with each set.

C1. quad box stretch 30 sec x 3 sets
C2. db fly cuban rotations x 8 reps x 3 sets

Childcare during WODs begins this week at Flux School of Human Movement

Starting this week Fluxer Lexi will be at Flux to watch little ones that need attending during the Monday and Friday 11am WOD (with babies) classes. Ilse would love to have some more playmates!

Changes to Massage Therapy starting in February at Flux School of Human Movement

In February we are making some changes to our Massage Therapy offerings.

First, our Flux resident RMT, Heidi Gruetzner, has been made an exceptional offer to grow her career as both massage teacher, mentor, therapist, and entrepreneur at the Massage School. This means that Heidi will no longer have the time to be our resident therapist. She will of course, be with us as a Flux athlete. We are so happy for and proud of Heidi as she takes these next steps in her career. Congratulations Heidi! Heidi can be reached at www.westsidemassage.ca.

Second, we are pleased to announce that Jenna Stevenson, RMT will begin treating Flux members on Wednesday evenings starting in February. Many of you know Jenna as one of our Fluxers. She knows what we do well as she attends all different kinds of classes. Here's a little more info about what she does as an RMT:

Jenna Stevenson has been an Registered Massage Therapist (RMT) in Regina for 5 years. She has clinical experience treating patients with many common problems, such as lower back pain, SI joint dysfunctions, rotator cuff issues, and also general tightness and reduced range of motion in all areas of the body. Jenna provides deep tissue and relaxation treatments, and she describes her current style as a blend of the two. Jenna believes a massage should be beneficial and therapeutic, but should also be relaxing and an enjoyable experience for the client.

Starting in February Jenna will be working Wednesday evenings from 4pm-8pm at Flux.

Prices are as follows:
30 mins- $45.00
45 mins- $58.00
60 mins- $70.00
90 mins- $110.00

Thursday, January 22, 2015

Nutrition and Body Composition Seminar with Marc Morris

A comprehensive overview of the relationship between nutrition and body composition:
Learn the in's and out's of flexible dieting from PhD(c) and Strength and Health Coach, Marc Morris

We are pleased to announce that Marc Morris, PhD(c), CSCC, Health Coach, will be joining us for a seminar on nutrition and body composition. Many folks at Flux are already working with Marc and are benefitting from his knowledge and experience. We hope to see you out for what is sure to be an engaging workshop.

Seminar will be held at Flux - School of Human Movement on Saturday, January 31st at 4pm.
$10 for Flux members / $25 for non-members

Followed by a community potluck!

Tuesday, January 20, 2015

Sunday, January 25, 2014

A. Snatch Balance

B. 40 wall balls
     50 double unders
     30 wall balls
     40 double unders
     20 wall balls
     30 double unders

Saturday, January 24, 2014

A.  Every 5 minutes, 5 hang cleans and 10 kipping hspu @ 80% of your max x 5 sets

B. On a 90 sec clock, row 21 calories and in remaining time do amrap burpees.
Rest 90 sec
5 sets

Friday, January 23, 2015

A. Snatch Complex
1 high pull plus 1 hang power plus 1 snatch @ 50%, 55%, 60%, 65%, 70%, 75%, 80% (+/- 5%)

Beginners: same thing but 2 of everything.

B. Tabata Toes To Bar x 8 sets

C.  3 Rounds for Time:
     Push Jerk x 12 85/135 lbs
     Deadlifts x 7 205/

Thursday, January 22, 2015

A. Bodyline stomach and back 30 sec x 2 sets
Coaches, play some games after the body line drills. Specifically, in a wheelbarrow position with your partner. Also, the isolation game (3 points - lower, mid and high)

B. Wall walk ladder - not for time 5 down. Work with a partner and rest while your partner works.

C. AMRAP in 12 minutes:
Thrusters x 12 65/95 lbs
KB Swings x 21 34/55 lbs
OHS x 12 65/95 lbs
Double Unders x 30

Monday, January 19, 2015

Wednesday, January 21, 2015

A. Snatch Balance
Snatch Balance from Rack
Advanced: 5 sets of 3 at 60-65% of your max; rest 2 min
Intermediate/Beginner: 5 sets of 7. Go up in weight with each set

B. Kipping hspu
Every 15 sec, do 1-2 kipping hspu x 3 min . The point of this is to work on transition into the hspu as many of you are a bit slow at this. Try hard to kick up and immediately start a quick but controlled descent. If every 15 sec is too challenging, go to every 30 sec for 4 minutes.

C. 4 Rounds For Time:
 chest to bar kipping pull ups x 12
shoulder taps x 30

Tuesday, January 20, 2015

A. Touch and Go Power Clean and Jerks
Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure.

Beginners: 5 x 5 (go up with each set). 

B. AMRAP in 4 minutes:
Hang Power Snatch x 7 65/95 lbs
Box Jumps x 12 20/24"

Rest 2 minutes.


Sunday, January 18, 2015

Monday, January 19, 2014

A.Back Squat - See Dec 20, 27 and Jan 3, Jan 6 Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

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

B. Either double under practice or kipping bar muscle up practice for 10 minutes.


Monday, January 12, 2015

Programming at Flux & Saturday schedule

As many of you know, Mieka, Luke and I have revamped the mobility and the Movement classes. Much like gymnastics, we are on a 6 week cycle for each class. The schedule for Mobility is as follows: Tues - hips/knees, Wed - spine, Thursday - shoulders, Saturday - shoulders, Sunday - spine.
Remember that the Just Mobility is 90 % Isolation, whereas the Movement class focuses on Integration.
Who should be taking these classes? Anyone who wants to improve their mobility and or rehab an injury. Note that the spine and shoulders are allocated 2 days each. The program will be the exact same each session. Take the first couple sessions to make sure you are working on the proper progressions and make sure you can tolerate the time under tension that is prescribed. This is critical as some of the movements will move from 30 sec holds to 45 sec holds in the next phase. If you want to attend 2 shoulder sessions a week you definitely can with this program and the same goes for the spine sessions.
Also note that we removed the Adv. MoMo at McTavish on Saturdays. Everyone will work together at the big gym at 9am.

Sunday, January 11, 2015

Sunday, January 18, 2014

A. Snatch from blocks
Advanced: 4 sets of 3, all at same weight. 2-3 min rest
Beginner: 5 sets of 5. Go up in weight with each set. 2 min rest

B.  5 Rounds for Time:
     Double Unders x 20
     Power clean and Power Jerk x 10 75/105 lbs

Saturday, January 17, 2014

A. Every 2 minutes, perform:
5 thrusters 95/135 lbs
1-3 kipping muscle ups
7 sets

B. Row 300 meters x 7 sets
Equal times work to rest ratio please.

Friday, January 16, 2014

A. Snatch Balance from Rack
Advanced: 5 sets of 3 at 60-65% of your max; rest 2 min
Intermediate/Beginner: 5 sets of 7. Go up in weight with each set.

B. Every 45 sec for 7 sets:
5 OHS 65/95 lbs
7 Toes to Bar

Rest 3 minutes.

    Wall Balls x 10 14/20 lbs
    Deadlifts x 10 155/225 lbs
    Box Jumps x 10 20/24"

Rest 3 minutes.

 Hang Power Snatch x 7 55/85 lbs
 Burpees x 7 

Thursday, January 15, 2014

A. AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
15 kettlebell swings 35/55 lbs
3-8 strict ring dips
Rest 3 minutes.
6 sets 

No ring dip? Bar dips
No bar dip?

B.  3 Rounds for Time:
    Hang Power Clean x 7 85/125 lbs
     Kipping hspu x 15
    goblet squats 35/55 lbs x 20

Hang power cleans should be unbroken for all 3 rounds.
Kipping hspu can be done in 2-3 sets
Goblet squats unbroken.

Wed, January 14, 2014

A. Advanced: AMRAP kipping bar muscle ups in either 60 sec or 120 sec. If you are stringing 4-5 reps in a row, go on a 60 sec clock.
Rest 2 minutes. 

Beginner: Toes to Bar Practice - x 10 attempts x 4 sets; rest 90 sec.

B. Every 60 sec, do 10 kipping pull ups until you hit 75 burpees. see Oct 7, April 14, May 27, Sept 1, 2014
Coaches: you must have 10 unbroken kipping pull ups to do prescribed.

10 minutes is the cut off.  

Beginners: do 5 ring rows (pick one of the progressions). Reduce burpees. 

Rest 5 minutes.

C. 4 Rounds for Time:
Power Snatch x 15 65/95 lbs
Shoulder taps x 40

Tuesday, January 13, 2014

A. In 15 minutes, find a 3RM thruster.
Beginners: 5 reps x 4 sets. Go up in weight with each set. 

B. From the Rack:
AMRAP Back squats in 30 sec @ 55-60% of your max (start with bar on back and ready to squat).
zero seconds rest
KB Swings x 15 American 35//5 lbs
Burpees x 12
Rest 3 min
5 sets

Monday, January 12, 2014

10 minutes of joint prep
with an empty bar:
7 tall muscle cleans
7 jumps from hang position (arms staying straight!)
7 hang cleans

A. Every 90 sec x 8 sets:
3 FULL cleans @ 80 % of your max plus 5 strict hspu.

A note on percentages. If you are more of an intermediate lifter (and 90% of us are), you will be more at 85 or 88% of your max. Make the right decision based on your warm up and be sure to do a warm up set at your working weight. If it is tough, stay at that weight but if you know you could easily do 5 or 6 at that weight, go up a bit.

For the hspu: You may elevate the height. If you DO NOT have a regular push-up, please do 5 push ups. EVERYONE does 5 reps, regardless of progression.

B. bodyline drill: 30 sec on stomach and 30 sec on back x 1 set
chest to wall hold x 30 sec x 3 sets or 1 x 45 sec or 1 x 60 sec. I want to see a tight bodyline please.

C. Advanced: handwalking for 10 min
A bit timid of the handwalking? practice your kick up - 5 attempts x 5 sets; rest 60 sec only
Not strong enough yet for the kick up and worried you will fall on your head? Elevate feet and do 20-30 shoulder taps x 3 sets; rest 60 sec.

D. AMRAP in 8 minutes:
Double Unders x 20
Push Press x 7 75/115lbs
Toes to Bar x 12

NOTE: 1 Round = 39 reps. You should be able to get first 39 reps unbroken.

Tuesday, January 6, 2015

A Post Gendered World? Not Even Close!

You've got your mother in a whirl
cuz she's not sure if you're a boy or a girl.
- David Bowie

I wish we lived in a world where gender was irrelevant. Where folks didn't have such anxiety over our daughter's "boy" track suits. I see the confusion and mild panic on their faces. Which pronoun do I use? Is this baby a boy or a girl? Our daughter's sweet track suit and the gender anxiety it creates is a mild point perhaps, but it speaks to the heavy weight of just how important we make gender out to be. From day one, it is the presence or absence of a penis that dictates so much of a child's identity.

There are almost no female weightlifting coaches present at National events in Canada. Many times I have been the lone female in the warm up area and last year I believe there was one other woman, but she was relegated to changing the weights for her province's athletes. At Junior Nationals I had a coach from another province come up to me and ask me if I was competing. Now I like to think I have discovered the fountain of youth, but really, is it more plausible that I am under the age of 21 than it is that I might actually be coaching! He meant well, and I suppose it was his way of starting up a conversation...

Oh to remain a girl. In many ways, becoming a woman means the world of possibilities actually whittles away, rather than expands.

Girls typically love weightlifting at Flux until they hit high school. In our youth weightlifting class we actually have more girls than boys but as they grow older the trend reverses. Once they hit high school, girls often face harsh ridicule, including violent and homophobic remarks. Girls who weightlift upset normalized gender roles and identities and the insults that are hurled at them are an attempt to put them in their proper place.

I will give you another story. Once again, this story takes place at Junior Nationals. A heavyset girl is on the platform. She is a terrific lifter and is well known for her talent, having competed at an international level. As she lifts, a group of young men start heckling her, making pig noises and other derogatory gestures. Everyone around can hear them. I want to grab the kids and shake them. I am so angry. I won't get into all of the details, but I call them on their behaviour and end up speaking to their coach. Once again, a young woman has challenged gender ideals (not on purpose mind you, she is just simply being who she is) and she is met with a collective cruelty.

The double standard in weightlifting is tiresome and quite frankly, tedious. The big men in weightlifting wear their girth like a badge of honour. They are applauded for their strength and size. If you are a woman, forget it. Get ready for the jokes and insults. I have been told by parents that they worry that their daughters will quit lifting once they hit high school. And I know that some girls at the Flux weightlifting club simply keep it a secret from their peers. This makes me sad.

I want to pre-empt the liberal and banal argument that such gender troubles would simply go away if there were more female lifters and coaches. If only it was a simple game of numbers.  It isn't. The problem is rooted in culture and a messed up value system that places at a premium a particular brand of masculinity. I wrote an article awhile back titled, Real men do pirourettes. Here I discussed a gendering of movement that continues to happen. The violence at the root of such gendering serves to shut down the movement potential for both girls and boys. The irony is that even our male junior lifters are harassed for taking part in the sport of weightlifting. Other males see weightlifting as a threat to their own fragile masculinity. As something they cannot live up to.

When Ido Portal first came to Flux we were met with a great deal of resistance and or disinterest. The key words movement and mobility were not yet the signposts of an enlightened physical culture that they have now become. The most common response was that it was too much like dance. A more honest answer would have been, " I find such movement difficult and it makes me uncomfortable." For gosh sakes, even mobility work is gendered!! There seems to be a fear that if you gain some mobility, ovaries are soon to follow. This is not a man versus woman argument. As I have mentioned, it is a value system or a culture if you will, that tries really hard to make sure boys and girls and women and men perform their appropriate gender script. And no one wins.

Strong is the New Skinny

We have got to throw this mantra out. Hidden behind this liberal, feel good statement is a really nice and polite way to dictate women's actions. It is couched as progressive because it is an invitation for women to get strong. And absolutely, girls need strength training! When I think of the cruelty some female weightlifters face, "strong is the new skinny" is a potent response. But that's not the whole story.  Again, we have to think in terms of value systems.

This mantra is nothing more than an invitation to women to uphold a dominant masculinity. It isn't revolutionary in the strict sense of the word. It doesn't provoke a revolt against the dominant ideology. What would be more exciting would be if we would simply stop gendering movement and place in high esteem a physical culture that celebrates dance, movement complexity, mobility and that gave the same leverage to strength training.  If this were to happen, boys and girls would be equally enthralled with weightlifting, dancing, acrobatics, etc. Movement would be celebrated on its own merits, not which gender category it should fall under.

I watch the kids at Flux and I experience bittersweet emotions. Many of them have spent more than half their lives with us. There is no talk about boy versus girl movements. They all do mobility work. They all strength train. They all learn capoeira and floreio. There seems to be an honest appreciation for movement in general. But Flux is not a bubble. Some girls and boys perform with very little confidence and they hide inside their bodies. Let's work together to make gender irrelevant to movement.


Sunday, January 4, 2015

Sunday, January 11, 2014

 A. 25 TGU/Side @ 25/45 lbs

B.  3 Rounds for Time:
     Push Press x 15 75 lbs
     Goblet Squats x 50 35/55 lbs
     Burpees x 15 

Saturday, January 10, 2014

A. Work on bar muscle ups if needed

B.  1 minute at each station
      Ring dips
      Box Jumps 20/24"
      shoulder taps
      Rest 1 minute
     3 sets

C. Handbalancing or Handwalking


Friday, January 9, 2014

A. Clean and Jerk - Every 2 minutes, do 3 reps x 5 sets @ 70% of your max.

B. See Oct 30, 2014
CrossFit Open Wod 14.4


For Time:
60 calorie row
50 Toes to Bar
40 wall balls
30 power cleans
20 muscle ups

Thursday, January 8, 2014

A. Snatch Ladder - see November 10, 2014 and Dec 23, 2014

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. Row x 350 meters
     Burpee Box Jumps x 12 AFAP
    Rest 90 sec.
    5 sets 

Wednesday, January 7, 2014

A. Advanced - Take 20 minutes to find a Daily Max Clean and Jerk - see Dec 22, 2014

Or: 4 sets of 3 reps. Go up in weight with each set. - See Dec 22, 2014

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. - See Dec 22, 2014

B. 30 sec AMRAP power cleans @ 60 % of your 1RM
     Rest 90 sec.
     6 sets

C. 3 Rounds for Time:
   kipping hspu x 15
   kipping chest to bar pull ups x 15
   thrusters x 15 65/95 lbs

Part C should not take longer than 7 minutes. 

Tuesday, January 6, 2014

A. Back Squat - See Dec 20, 27 and Jan 3.
Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

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

B. CrossFit Open Wod -14.1 - See Oct 27, 2014
30 Double Unders
15 snatch 55/75 lbs

See the following link for all the details from last year: Make sure you do the work according to your age category.


Monday, January 5, 2014

A. Max Snatch
Advanced: go to a daily 1 RM in 15 min and then do 1 set of doubles at 10 kg less.
Intermediate and Beginner: 4 sets of 3 reps but go up in weight with each set.

Can also work on hang power if very new to the movement.

B. See Oct 29, 2014
2 min AMRAP OHS 75/105 lbs
6 min AMRAP of:
KB Swings x 25 35/55lbs
Burpees x 15

OHS x 7 reps x 4 sets; rest 90 sec.
6 min AMRAP of:
KB Swings x coach's discretion
Burpees x coach's discretion

Thursday, January 1, 2015

Happy Moving in 2015!

To all of you lovely, awesome, and inspiring Fluxers, 

Darci and I want to take just a moment to wish you and yours a healthy, happy, and movement-filled new year! We look forward to facilitating your discovery of new ways to move, and to helping you achieve your movement goals in 2015!

It is a privilege to be with you on your journey to greater movement freedom and better health. Thank you for being part of the Flux community and making Flux such an awesome and unique place.

Happy moving in 2015!

Darci, Charity, and Ilse xo

Photo by Cheri Kellington

2015 - A Braver and Stronger New World

1. A decent bridge is a gateway to youth and complex play. Whenever someone becomes proficient at a bridge and a bridge push up I always congratulate them with the following remark: "Now the fun begins". Want to expand the horizon of possibilities? Get yourself a bridge! QDR circles, high bridge rotations, back flips, macacos, macaquinos, back walkovers, MPAs and so much more.

Yes, you have heard it before, "You are as old as your spine". I have seen 20 year olds perform like  70 years old when they attempt a bridge and I have witnessed many Fluxers in their 50s and 60s display a feline grace as they articulate the spine. More importantly, I have witnessed 50 and 60 year olds transform their physicality as they chase after the bridge. The bridge is the fountain of youth.

Even if we take a completely instrumental approach to movement the bridge is still relevant. Folks with mobility issues with the snatch and overhead squat would be wise to incorporate various bridge drills as a way to open up the shoulders (and not just the lumbar region). Likewise, when I see people with arches so wide on their handstand push ups that a truck could easily pass through, one of the first thing I have them perform are various bridge progressions.

2. Understand the importance of conditioning and high volume work for more efficient training. Too often,  people desire to do a wod at a weight that is too close to their 1 rep max. High volume training is mentally tough. It is an area that the sport of CrossFit does very well.  But not everyone can walk in off the street and perform a wod as prescribed. And this is where it becomes very important that a teacher and her or his students understand the difference between merely scaling a wod versus individually prescribing a wod. Now this doesn't mean that new students should do thousands of reps with a pvc stick either! There should be enough of a load that adaptation will occur. 

3. It doesn't matter how hard you work at the gym or how often you train, if your diet sucks your performance will lag.  

4. Get comfortable being upside down and playing on your hands. Do not underestimate the shoulder, elbow and wrist strength required for hand balancing. Handbalancing also loads and thereby strengthens the joints. Chest to wall holds are also a great way to improve scapular strength. If you suffer from the pesky arm bend and have trouble locking out movements (arms bent on the OHS?) get upside down! The handstand is another gateway movement and it leads to more and more movement freedom. There are many people at Flux that might not ever get to a freestanding handstand in the middle of the floor but that doesn't matter. A solid 60 sec chest to wall handstand with properly positioned hands and a solid body line will deliver many health benefits.

5. If you have designs on becoming a competitive CrossFit athlete, you will need to take several months to increase your numbers on the classic lifts as well as the squat. At the same time, you should also be developing your gymnastics strength and skills.

6. Understand the nuances between skill, strength and conditioning work. It doesn't matter if you are training for CrossFit or any of Flux's other movement disciplines - parkour, movement, capoeira. We currently have many kids coming to Flux specifically for parkour. This is not surprising when there are so many inspiring videos on YouTube. But before you get to the fun and exciting tricks, ie. the skill work, know that a fundamental athleticism is required and this means thousands of repetitions of basic physical conditioning often at two or three progressions below the actual skill itself.

7. You need to squat. Load the spine, the hips, the knees, the ankles. The weighted squat is foundational to good movement health.

8. Be adaptable rather than one-dimensional. If you love CrossFit venture out in the new year and attend a new class - maybe capoeira or movement. Likewise, if you tend to avoid CrossFit classes, come out and give it a try.