tag:blogger.com,1999:blog-62918679172293876512024-03-05T06:15:48.655-06:00Flux School of Human MovementDon't think Exercise. Don't think Fitness. Think Movement.
Our focus at Flux is MOVEMENT and more specifically, MOVEMENT QUALITY.fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.comBlogger2966125tag:blogger.com,1999:blog-6291867917229387651.post-17530005179291037212016-02-05T12:12:00.000-06:002016-02-12T06:01:34.212-06:00New website! New blog!We are excited to launch a new home on the web for Flux School of Human Movement!<br />
<br />
Check out our new website right <a href="http://www.fluxregina.ca/" target="_blank">here</a> (same URL as before).<br />
<br />
We will leave this blog up just in case you really like the format and want to browse the archives. BUT, the archives are also live on the new website!<br />
<br />
Direct link to the Flux Training Stream blog is <a href="http://www.fluxregina.ca/blog" target="_blank">here</a> and direct link to the articles archives <a href="http://www.fluxregina.ca/articles" target="_blank">here</a>.<br />
<br />
Hope you like it!fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-16421496192112259922016-02-01T09:01:00.002-06:002016-02-02T12:52:42.884-06:00Sunday, February 7, 2016<h3 class="post-title entry-title" itemprop="name">
</h3>
<div class="post-header">
</div>
JOINT PREP and MOVEMENT WORK<br />
5 min of joint prep<br />
wall stick bridges x 10 reps x 2 sets<br />
<br />
Flux Blend/Flux CrossFit <br />
<br />
A1. wall walks x 3 reps x 3 sets<br />
<br />
A2. banana swing x 30 sec x 3 sets<br />
<br />
A3. monkey plant x 5 reps x 3 sets<br />
<br />
The monkey plant will make you a more athletic jumper. Throw away the
stopwatch and aim for quality of movement patterns. How high can you
jump?<br />
<br />
Rest exactly 30 sec between movements and 60 sec after A3. <br />
<br />
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets<br />
Go up in weight with each set. We want quality of movement, folks. No
arched back to compensate for lack of shoulder mobility. Make it fluid.
On last clean, go directly into your thruster. <br />
Rest 3 minutes between sets.<br />
<br />
C. For Time:<br />
500 meter row<br />
25 burpeesfluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-58263968319177808022016-02-01T08:59:00.000-06:002016-02-02T12:52:42.948-06:00Saturday, February 6, 2016JOINT PREP and MOVEMENT WORK<br />
5 min of joint prep <br />
Rolling Warm up<br />
<br />
Flux CrossFit/Flux Blend<br />
A. Snatch - 3x3, 2x2, 1x1<br />
Power snatch is fine if people cannot get into the bottom position.<br />
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).<br />
<br />
B. Strict toes to bar<br />
advanced should do 3-5 reps @ 31x3; rest 100 sec.<br />
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.<br />
4 sets <br />
<br />
C. Flux Blend<br />
1 length contralateral locomotion<br />
1 length ipsilateral <br />
1 length backwards contraleteral<br />
1 length backwards ipsilateral<br />
rest 90 sec<br />
3 sets<br />
<br />
C. Flux CrossFit<br />
21-15-9<br />
OHS x 65/95 lbs<br />
Box Jumps 20/24"<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-25664695621926567682016-02-01T08:50:00.001-06:002016-02-02T12:52:42.898-06:00Friday, February 5, 2016JOINT PREP/MOVEMENT WORK<br />
10 min of joint prep<br />
A1. rear support hold x 60 sec<br />
A2. Front support hold x 60 sec<br />
A3. Ring support hold x 30 sec.<br />
3 sets<br />
Rest 100 sec after A3.<br />
<br />
FLUX BLEND<br />
A. Accumulate 20 reverse vaults (10/side)<br />
<br />
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll). (if this is something you are quite comfortable with please do lache to 180 degree turn to regrip the adjacent bar x 10 reps (5/side)<br />
<br />
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.<br />
<br />
FLUX CROSSFIT<br />
A. AMRAP in 8 minutes:<br />
power cleans x 5 105/150 lbs<br />
kipping hspu x 10<br />
Double unders x 30<br />
<br />
Rest 4 minutes.<br />
<br />
B. 3 Rounds for Time:<br />
Double KB Swings x 25 20/35 lbs <br />
Shoulder Taps x 60 (can you do these prescribed? Hands can be no more than a foot from the wall and feet can only be 1 foot apart. <br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-82432874096102344482016-02-01T08:41:00.002-06:002016-02-02T12:52:43.011-06:00Thursday, February 4, 2016JOINT PREP and MOVEMENT WORK<br />
10 min of JP<br />
A1. FLUX BLEND AND FLUX CROSSFIT<br />
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly <b>60 sec.</b> All sets at same weight. <br />
<br />
A2. Rope climbs<br />
straddle rope climbs - 1 rep<br />
eccentric straddle - 3 eccentrics<br />
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)<br />
On back x 4-5 reps (how does it compar to the last cycle)?<br />
rest exactly <b>90 sec.</b><br />
<br />
A3. Forward rolls on rings x 2-5 reps<br />
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip). <br />
bar dips @ 20x1 x 2-3 reps<br />
push ups @ 21x1 x 5-7 reps<br />
Rest exactly <b>60 sec.</b><br />
4 SETS<br />
<br />
B. FLUX CROSSFIT and Flux Blend<br />
Rowing Sprints<br />
30 sec on/ 30 sec at 50%<br />
10 sets<br />
rest 10 min<br />
repeat<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-29686716087568004712016-02-01T08:38:00.002-06:002016-02-02T12:52:42.905-06:00Wednesday, February 3, 2016<b>Joint Prep and Movement Work</b><br />
5 min of joint prep<br />
rolling warm up<br />
<br />
FLUX BLEND<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6
minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other.<br />
<br />
C. Cross Step to jellyfish<br />
x 2/direction x 3 reps/side<br />
rest 60-90 sec.<br />
5 sets <br />
<br />
FLUX CROSSFIT<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x
6 minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other.<br />
<br />
C. <b>Joint Prep and Movement Work</b><br />
5 min of joint prep<br />
rolling warm up<br />
<br />
FLUX BLEND<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6
minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other.<br />
<br />
C. Cross Step to jellyfish<br />
x 2/direction x 3 reps/side<br />
rest 60-90 sec.<br />
5 sets <br />
<br />
FLUX CROSSFIT<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x
6 minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other.<br />
<br />
C. CF Games Open 11.6<br />
AMRAP in 7 minutes:<br />
thrusters x 3 65/100 lbs<br />
chest to bar kipping pull ups x 3<br />
thrusters x 6<br />
chest to bar kipping pull ups x 6<br />
and so on.fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-6887651427082476572016-02-01T08:26:00.000-06:002016-02-02T12:52:42.971-06:00Tuesday, February 2, 2016JOINT PREP and MOVEMENT WORK<br />
5 min of joint prep<br />
QM gallop x 6 lengths<br />
FM arm circles x 30 sec each direction x 3 sets<br />
<br />
FLUX BLEND<br />
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec. <br />
<br />
A2.
skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x
5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec. <br />
<br />
B1. stick bridge rotations x 10 reps (5 per direction)<br />
<br />
B2. front roll to back roll x 6 reps (3 per side)<br />
Rest 60 sec after B2 only<br />
4 sets<br />
NOTE: if the combination of the front to back roll is too much, please just work on your front rolls and do 6 reps (3/side) <br />
<br />
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.<br />
<br />
FLUX CROSSFIT<br />
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec. <br />
<br />
A2.
skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x
5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.<br />
<br />
B. Adapted for Flux from Invictus:<br />
40 wall balls 14/20 lbs<br />
30 bar facing burpees<br />
20 OHS 95/135 lbs<br />
5 kipping muscle ups<br />
Rest 5 minutes<br />
repeat<br />
<br />
<br />
<br />
<br />
fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-32920941568825094522016-01-31T18:31:00.000-06:002016-02-02T12:52:42.912-06:00Monday, February 1, 2016JOINT PREP/MOVEMENT WORK<br />
Joint Prep and Movement Work:<br />
Testing- brachiation<br />
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement<br />
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements. <br />
<br />
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min <br />
<br />
A1. pulling x 4 sets<br />
Ring rows x 4-5 reps @ 31x3 <br />
chin ups x 2-4 reps @ 31x1<br />
pull ups x 2-4 reps @ 31x1<br />
<br />
A2. Vertical pushing x 4 sets<br />
chest to wall hspu x 2-4 reps<br />
downward dog hspu x 2-4 reps<br />
press x 4-5 reps @ 31x1 <br />
<br />
Rest 100 sec between movements<br />
<br />
B1. Thrusters x 5-6 reps (heavy and unbroken) (This is 1-2 more reps than last week).<br />
<br />
B2. Easier version of pushing <br />
chest to wall hspu (height) x 4-5 reps <br />
downward dog hspu x 4-5 reps <br />
press x 5-7 reps<br />
Rest 60 sec between movements.<br />
3 sets<br />
<br />
Yes, you will be fatigued after the thrusters. Make sure you use your legs!<br />
<br />
FLUX CROSSFIT<br />
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).<br />
10 sec rest<br />
double unders x 45 sec<br />
60 sec rest<br />
4 sets <br />
<br />
FLUX BLEND<br />
C. plyometrics<br />
you will need at least 4 objects (jump over or on the object). I
reccomend that advanced jumpers use the taller vaults. Any variation is
fine.<br />
x 4 sets<br />
60 sec rest <br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-76417351419124046302016-01-31T09:23:00.004-06:002016-02-02T12:52:42.990-06:00Sunday, January 31, 2016JOINT PREP and MOVEMENT WORK<br />
5 min of joint prep<br />
wall stick bridges x 10 reps x 2 sets<br />
<br />
Flux Blend/Flux CrossFit <br />
<br />
A1. wall walks x 3 reps x 3 sets<br />
<br />
A2. banana swing x 30 sec x 3 sets<br />
<br />
A3. monkey plant x 5 reps x 3 sets<br />
<br />
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?<br />
<br />
Rest exactly 30 sec between movements and 60 sec after A3. <br />
<br />
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets<br />
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster. <br />
Rest 3 minutes between sets.<br />
<br />
C. For Time:<br />
500 meter row<br />
25 burpees<br />
<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-56754032539240932432016-01-30T08:29:00.003-06:002016-02-02T12:52:42.944-06:00Saturday, January 30, 2016JOINT PREP and MOVEMENT WORK<br />
5 min of joint prep <br />
Rolling Warm up<br />
<br />
Flux CrossFit/Flux Blend<br />
A. Snatch - 3x3, 2x2, 1x1<br />
Power snatch is fine if people cannot get into the bottom position.<br />
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).<br />
<br />
B. Strict toes to bar<br />
advanced should do 3-5 reps @ 31x3; rest 100 sec.<br />
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.<br />
4 sets <br />
<br />
C. 3 Rounds for Time:<br />
KB Swings x 12 35/55 lbs<br />
Wall Balls x 20 14/20 lbs<br />
<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-81214425224275392632016-01-26T16:15:00.000-06:002016-02-02T12:52:43.001-06:00Friday, January 29, 2016JOINT PREP/MOVEMENT WORK<br />
10 min of joint prep<br />
A1. rear support hold x 60 sec<br />
A2. Front support hold x 60 sec<br />
A3. Ring support hold x 30 sec.<br />
3 sets<br />
Rest 100 sec after A3.<br />
<br />
FLUX BLEND<br />
A. Accumulate 20 reverse vaults (10/side)<br />
<br />
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).<br />
<br />
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.<br />
<br />
FLUX CROSSFIT<br />
A. AMRAP in 3 minutes:<br />
hang power clean x 3 85/125 lbs<br />
Push Press x 6 85/125 lbs<br />
box jumps x 9 20/24"<br />
<br />
Rest 3 minutes.<br />
<br />
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.<br />
<br />
Rest 3 minutes<br />
<br />
Repeat<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-23160326098758562972016-01-26T15:52:00.002-06:002016-02-02T12:52:42.895-06:00Thursday, January 28, 2016JOINT PREP/MOVEMENT WORK<br />
<br />
A1. FLUX BLEND AND FLUX CROSSFIT<br />
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight. <br />
<br />
A2. Rope climbs<br />
straddle rope climbs - 1 rep<br />
eccentric straddle - 3 eccentrics<br />
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)<br />
On back x 4-5 reps (how does it compar to the last cycle)?<br />
rest exactly 90 sec.<br />
<br />
A3. Forward rolls on rings x 2-5 reps<br />
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip). <br />
bar dips @ 20x1 x 2-3 reps<br />
push ups @ 21x1 x 5-7 reps<br />
Rest exactly 90 sec.<br />
4 SETS<br />
<br />
FLUX CROSSFIT<br />
B. 4 Rounds for Time:<br />
Snatches (full) x 5 95/135 lbs<br />
kipping chest to bar pull ups x 10<br />
double unders x 25<br />
<br />
FLUX BLEND<br />
B. Rowing Sprints<br />
30 sec on/ 30 sec at 50%<br />
10 sets<br />
rest 10 min<br />
repeat<br />
<br />
<br />
<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-27312566608394714882016-01-25T21:02:00.004-06:002016-01-25T21:46:28.199-06:00website updates<div class="_45m_ _2vxa" data-block="true" data-offset-key="2226t-0-0" style="color: #141823; direction: ltr; font-family: helvetica, arial, sans-serif; font-size: 14px; position: relative; white-space: pre-wrap;">
<span data-offset-key="2226t-0-0">We are currently making updates to our website and it may be down temporarily.</span></div>
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<span data-offset-key="6hagf-0-0">You can still sign up for classes by going directly to the <a href="https://clients.mindbodyonline.com/classic/home?studioid=10454" target="_blank">MindBody website</a>.</span></div>
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Anonymoushttp://www.blogger.com/profile/02119758051026609102noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-75285945036521593772016-01-25T09:03:00.003-06:002016-02-02T12:52:42.986-06:00Wednesday, January 27, 2016<b>Joint Prep and Movement Work</b><br />
5 min of joint prep<br />
rolling warm up<br />
<br />
FLUX BLEND<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other. <br />
<br />
C. Cross Step to jellyfish<br />
x 2/direction x 3 reps/side<br />
rest 60-90 sec.<br />
5 sets <br />
<br />
FLUX CROSSFIT<br />
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x
6 minutes. If you are successful, go to 4 reps for an additional 2
minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015<br />
<br />
SEE November 4 - Nov 18, 2015<br />
B1. One arm 20 DB or KB OHS (10 per arm)<br />
Rest 45 sec.<br />
B2. One arm 16 DB or KB OHS<br />
Rest 45 sec.<br />
B3. One arm 12 DB or KB OHS<br />
Rest 45 sec.<br />
B4. One arm 8 DB or KB OHS<br />
Rest 45 sec.<br />
Go up in weight with each set.<br />
This is not easy. You do all the reps on one side and then the other. <br />
<br />
C. Row 2000 meters for time. <br />
<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-45462771161501546302016-01-25T09:03:00.000-06:002016-02-02T12:52:42.929-06:00Tuesday, January 26, 2016 <b>Joint Prep and Movement Work</b><br />
5 min of joint prep<br />
FM Arm Circles x 30 sec/direction x 3 sets<b> </b><br />
<br />
<b> FLUX BLEND </b><br />
<br />
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec. <br />
<br />
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold<br />
<br />
B1. stick bridge rotations x 10 reps (5 per direction)<br />
<br />
B2. front roll to back roll x 6 reps (3 per side)<br />
<br />
Rest 60 sec after B2 only<br />
4 sets<br />
<br />
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.<br />
<br />
<br />
<b>FLUX CROSSFIT</b><br />
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec. <br />
<br />
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold<br />
<br />
If you are VERY close to a proper skin the cat, get a spot. <br />
<br />
B. For Times: <br />
Deadlifts x 7 185/275 lbs <br />
kiping toes to bar x 15<br />
box jumps x 20 20/24"<br />
push ups x 10/15<br />
air squats x 25 <br />
Rest 5 minutes<br />
5 sets <br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-89019296745887405172016-01-25T08:23:00.002-06:002016-02-02T12:52:43.029-06:00Monday, January 25, 2016Joint Prep and Movement Work:<br />
Testing- brachiation<br />
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement<br />
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements. <br />
<br />
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min <br />
<br />
A1. pulling x 4 sets<br />
Ring rows x 4-5 reps @ 31x3 <br />
chin ups x 2-4 reps @ 31x1<br />
pull ups x 2-4 reps @ 31x1<br />
<br />
A2. Vertical pushingx 4 sets<br />
chest to wall hspu x 2-4 reps<br />
downward dog hspu x 2-4 reps<br />
press x 4-5 reps @ 31x1 <br />
<br />
Rest 100 sec between movements<br />
<br />
B1. Thrusters x 4-5 reps (heavy and unbroken)<br />
<br />
B2. Easier version of pushing<br />
chest to wall hspu (height) x 4-5 reps <br />
downward dog hspu x 4-5 reps <br />
press x 5-7 reps<br />
Rest 60 sec between movements.<br />
3 sets <br />
<br />
Yes, you will be fatigued after the thrusters. Make sure you use your legs!<br />
<br />
FLUX CROSSFIT<br />
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).<br />
10 sec rest<br />
kipping chin ups x 30 sec or ring rows<br />
10 sec rest<br />
3 sets <br />
<br />
FLUX BLEND<br />
C. plyometrics<br />
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.<br />
x 4 sets<br />
60 sec rest <br />
<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-68207899729344775542016-01-18T09:08:00.000-06:002016-02-02T12:52:42.967-06:00Sunday, January 24, 2016<h3 class="post-title entry-title" itemprop="name">
Joint Prep/Movement Work</h3>
<div class="post-body entry-content" id="post-body-7705561073556488050" itemprop="description articleBody">
10 minutes. <br />
<br />
<b>Flux Blend/Flux CrossFit</b><br />
A. TGU x 3/arm x 4 sets <br />
Rest exactly 90 sec after you finish your second arm.<br />
<br />
NOTE: With more rest time, you should be able to handle more weight than
the last cycle of TGUs. Note that you are also only doing 3/side today.
<br />
<b><br /></b>
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.<br />
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes. <br />
With the clock still running, do AMRAP double unders in 2 minutes.<br />
<br />
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes<br />
<br />
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of
60 sec (eccentric and concentric); rest 30 sec. Notice any differences
in your posture after the last set?<br />
<br />
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.<br />
<br />
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
</div>
<span class="post-author vcard"></span>fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-81571218419445934882016-01-18T09:06:00.003-06:002016-02-02T12:52:43.005-06:00Saturday, January 23, 2016<b>Joint Prep/Movement Work </b><br />
<br />
<b>Flux Blend</b><br />
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).<br />
<br />
B1. Parkour Rolls x 3 sets<br />
Forward rolls x 3/side (more advanced should do dive rolls)<br />
back rolls x 3/side (aim to finish the roll standing up)<br />
<br />
B2. Flags - first position x 15 sec/arm x 3 sets<br />
<br />
B3. Arm windmill x 4/direction<br />
<br />
Rest 60 sec after B3.<br />
<br />C. strict toes to bar x 3-5 reps x 5 sets; rest 100 sec.<br />
<br />
No strict toes to bar?<br />
7-10 hanging leg raises @ 30x1<br />
6-10 arch scap pulling @ 30x3<br />
<br />
<b>Flux CrossFit </b><br />
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)<br />
<br />
<b> </b>B. Every 90 sec:<br />
5 strict toes to bar<br />
3 cleans (do these at the same weight you have been doing your triples)<br />
5 sets<br />
<br />
No strict toes to bar?<br />
7-10 hanging leg raises @ 30x1<br />
6-10 arch scap pulling @ 30x3<br />
Rest 3 minutes exactly <br />
<br />
C. 1000 meter row for time<br />
<br />fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-85194918722264424022016-01-18T08:48:00.001-06:002016-02-02T12:52:43.017-06:00Friday, January 22, 2016<b>Flux Blend</b><br />
A. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets<br />
<br />
B1. Pulling<br />
Advanced: strict muscle ups x 2-5 reps<br />
1/4 muscle ups x 2-5<br />
pull ups @ 30x1 x 3-5 reps @ 30x1<br />
false grip ring pull ups @ 30x1 x 3-5 reps<br />
chin ups @ 30x1 x 3-5 reps<br />
ring rows x 5-7 reps<br />
rest 100 sec.<br />
5 sets<br />
<br />
B2. Pushing<br />
russian dips x 4-5 reps<br />
ring dips @ 51x1 x 2-5 reps<br />
bar dips @ 51x1 x 4-5 reps<br />
push ups @ 21x1 x 4-5 reps<br />
Rest 100 sec.<br />
5 sets <br />
<br />
C. AMRAP in 20 minutes:<br />
rope climbs <br />
low lizard x 3 steps - squat - other direction x 3 steps<br />
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps<br />
<br />
<b>Flux CrossFit </b><br />
A1. Pulling<br />
Advanced: strict muscle ups x 2-5 reps<br />
1/4 muscle ups x 2-5<br />
pull ups @ 30x1 x 3-5 reps @ 30x1<br />
false grip ring pull ups @ 30x1 x 3-5 reps<br />
chin ups @ 30x1 x 3-5 reps<br />
ring rows x 5-7 reps<br />
rest 100 sec.<br />
5 sets<br />
<br />
A2. Pushing<br />
russian dips x 4-5 reps<br />
ring dips @ 51x1 x 2-5 reps<br />
bar dips @ 51x1 x 4-5 reps<br />
push ups @ 21x1 x 4-5 reps<br />
Rest 100 sec.<br />
5 sets<br />
<br />B. AMRAP in 30 sec: Touch and Go from ground to overhead 95/135 lbs<br />
rest 90 sec<br />
2 sets<br />
<br />
C. For Time:<br />
Double unders x 30<br />
wall balls x 25<br />
double unders x 30<br />
wal balls x 20<br />
Double unders x 30<br />
wall balls x 15<br />
double unders x 30<br />
wall balls x 10 fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-87431898662924729002016-01-18T08:35:00.002-06:002016-02-02T12:52:43.026-06:00Thursday, January 21, 2016<h3 class="post-title entry-title" itemprop="name">
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">JOINT PREP and MOVEMENT WORK</span></h3>
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">The Flux Blend and Flux CrossFit</b><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">A. Back Squats 7-5-3-7-5-3 </span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">Take
a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max.
The goal for a wave load is to go up a bit on the second round. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">The Flux Blend</b><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">C.
wall walk - walk in as far as you can and then hold for 5 sec. Walk
back out to the start with a tight line. x 4-5 reps x 3 sets; rest
exactly 90 sec. ]</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">D1. cossack insertion x 10 reps (5/direction)</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">D2. step behinds x 10 reps (5/direction)</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">Rest 60 sec after D2.</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">4 sets</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Flux CrossFit</b><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">B.
wall walk - walk in as far as you can and then hold for 5 sec. Walk
back out to the start with a tight line. x 4-5 reps x 3 sets; rest
exactly 90 sec. ]</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;">C. AMRAP in 12 minutes: </span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"> Power Snatch x 12 75/105 lbs </span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"> burpees x 1<span style="font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">2</span> </span>fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-20229445728096883092016-01-18T08:28:00.001-06:002016-02-02T12:52:42.888-06:00Wednesday, January 20, 2016<span style="font-size: small;"><span><span style="font-family: inherit;"><b>Joint Prep and Movement Work</b></span></span><br />
<span><span style="font-family: inherit;">5 min of joint prep</span></span><br />
<span><span style="font-family: inherit;">Fighting Monkey arm circles x 30 sec/direction x 3 sets. First set without weight.</span></span><br />
<span><i></i></span>
<br />
<span><span style="font-family: inherit;"><b style="color: #222222;">The Flux Blend</b></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">10
min to learn the parkour rolls. Obviously, you will not master this in
10 minutes, but play with it a bit and see how it goes. </span><b style="color: #222222;"> </b></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">PODKATCHKA </span><b style="color: #222222;"> </b></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A1. OHS x 5-7 reps</span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A2.
Air baby x 30 sec or QDR (there are a million variations. Your coach
will help you pick the appropriate one). If you don't have a 30 sec air
baby, accumulate 30 sec in as few sets as possible. </span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A3. lazy vault x 6/direction; or, if ready, start to move towards dash vault. </span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A4. pull overs x 5 reps; or, stride, stride, pull over x 5 reps (this is you if you have a decent pull over).</span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A5. skin the cat x 1.1.1 or, if you do not have a skin the cat yet, do back and forth x 5 reps 1.1.1</span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A6.
Parkour Rolls x 3/side forward and backward. An alternative is to do 5
lenths of gymnastics forward rolls and leave out the backroll.</span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A7. monkey plant x 10 reps or a really good jumping rhythm x 10 reps</span></span></span><br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">Rest 60 sec.</span></span></span><br />
<br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">A
note on the skin the cat. Many you are close to the full skin the cat
(closer than you think you are, in fact). Resist the urge to grab the
rings with your feet. Don't kip and get a deep scap depression. PIKE and
PANCAKE!!!!</span></span></span><br />
<br />
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;">3 Rounds </span></span></span></span><br />
<span style="font-size: xx-small;"><span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><b><br /></b></span></span></span>
<span><span style="font-family: inherit;"><span style="background-color: white; color: #222222;"><span style="font-size: small;"><b>Flux CrossFit</b></span></span></span></span><br />
A. Double Unders x 30 on/30 off x 5 sets<br />
<br /><span style="font-size: xx-small;"><span style="font-family: inherit;"></span></span>
B. Skin the cat x 1.1.1 or pass throughs 5 reps 1.1.1 x 3 sets<br />
<br /><span style="font-size: xx-small;"><span style="font-family: inherit;"></span></span>C. 21-15-9<br />
thrusters 65/95 lbs<br />
kipping pull ups fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-87242145043094504152016-01-18T08:25:00.002-06:002016-02-02T12:52:43.023-06:00Tuesday, January 19, 2016<h3 class="post-title entry-title" itemprop="name">
<b>Joint Prep/Movement Work</b></h3>
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">The Flux Blend</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Fighting Monkey Tennis Ball</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">60 sec/change roles x 4 sets</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">MOVE YOUR FEET!!!!!</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">The Flux Blend/Flux CrossFit</b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"> </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">BENT ARM STRENGTH</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A1.
Archers x 2-5 reps x 5 sets; rest 100 sec. There are 3 progressions:
iso, eccentric and concentric but I don't think anyone is ready for
concentric.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Pull ups x 3-4 reps @ 30x1</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">False grip ring pull ups x 3-4 reps @ 30x1</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">chin ups x 3-4 reps @ 30x1</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">ring rows x 3-4 reps @ 30x1 (if student is very new, have them do 5-7 reps). </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"> A2. Hovering Push Ups x 5 reps x 5 sets; rest 100 sec.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Regular push ups x 7-10 reps @ 21x1 </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">incline push ups x 7-10 reps @ 21x1 </span><br />
<span style="background-color: white;"><br /></span>
<span style="background-color: white;">GRUNT WORK x 3 sets </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B1.
Renegade Rows x AMRAP in 60 sec. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B2. Traverse the monkey bars without touching ground as far as possible in 60 sec. Your goal is to come full circle. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B3. Farmer carries as many lengths as possible in 60 sec. @ 180/260 lbs.</span><br />
<br />
<span style="background-color: white;">B4. seated rope sled pulls x 30 feet (if you are under 15 sec, you must add weight).</span><br />
<span style="background-color: white;">Rest 60 sec. </span><br />
<span style="background-color: white;"> </span><br />
<b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Flux Competition - see white board</span></b><br />
fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-504026012699953672016-01-17T22:06:00.001-06:002016-02-02T12:52:42.937-06:00Monday, January 18, 2016<b>This is the last week of the current cycle. We will be testing your brachiation next Monday. I hope you set your goals!</b><br />
<b> </b><br />
<b>Joint Prep/Movement Work</b><br />
5 min of joint prep<br />
<b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Brachiation -</span></b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Beginner/Intermediate: </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Passive hang - accumulate 2 minutes is as few sets as possible.</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />C.<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Banana swing x 30 sec x 2 sets; rest 60 sec.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"> </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Advanced:</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">C. Banana swing x 30 sec x 2 sets; rest 60 sec.</span><br />
<br />
<b>Flux Blend</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B1. Side Rolls with push up x 5/direction x 5 sets </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B2. Cat hang knee drive x 5/leg x 5 sets</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Rest 60 sec after B2 only. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Derek and I have worked on this drill on several occasions with Ryan Ford. </span><br />
<a href="https://www.youtube.com/watch?v=_OdkawBWT3s" style="color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; text-decoration: none;">https://www.youtube.com/watch?v=_OdkawBWT3s</a><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Flux CrossFit </b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B.
</span><b>Joint Prep/Movement Work</b><br />
5 min of joint prep<br />
<b><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Brachiation -</span></b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Beginner/Intermediate: </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Passive hang - accumulate 2 minutes is as few sets as possible.</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />C.<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Banana swing x 30 sec x 2 sets; rest 60 sec.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"> </span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Advanced:</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">C. Banana swing x 30 sec x 2 sets; rest 60 sec.</span><br />
<br />
<b>Flux Blend</b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015 and last 2 Mondays.</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B1. Side Rolls with push up x 5/direction x 5 sets </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B2. Cat hang knee drive x 5/leg x 5 sets</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Rest 60 sec after B2 only. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. plus 3-5 cat hang pull ups</span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Derek and I have worked on this drill on several occasions with Ryan Ford. </span><br />
<a href="https://www.youtube.com/watch?v=_OdkawBWT3s" style="color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; text-decoration: none;">https://www.youtube.com/watch?v=_OdkawBWT3s</a><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<b style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Flux CrossFit </b><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015, and last two Mondays. </span><br />
<br style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;" />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">B</span>. See Dec 2, 2015<br />
For Time:<br />
Push Press or jerk x 12 85/125 lbs <br />
Kipping Toes to Bar x 15 <br />
Box Jumps x 20<br />
Push Press or jerk x 8<br />
Kipping toes to Bar x 10<br />
Box Jumps x 15<br />
Push Press or jerk x 4<br />
kipping toes to bar x 5<br />
Box Jumps x 10<br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><br /></span><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"></span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><br /></span>fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-19684149755501399102016-01-15T10:53:00.002-06:002016-01-19T10:24:32.875-06:00Spring/Easter break camp for kids & teens!Flux School of Human Movement is proud to host two 4-day camps during Easter/Spring break 2016, March 29 to April 1, 2016.<br />
<b><br /></b>
<b>For kids ages 4 to 7:</b><br />
Tuesday, March 29th to Friday, April 1, 9am to 11am daily.<br />
Fun filled week for kids! Learn acrobatics, parkour, gymnastics, practice hand balancing and play with capoeira movements for 4 days!<br />
Cost: $100 + GST/child (Flux members)<br />
$125 + GST/child (non-members)<br />
*10% discount for 2 or more children from the same family<br />
<br />
<b>For youth/teens ages 8 and up:</b><br />
Tuesday, March 29th to Friday, April 1, 1pm to 4pm daily.<br />
Learn to roll, jump, flip, hang, swing and tumble with a 4-day camp focused on parkour, acrobatics and gymnastics.<br />
Cost: $125 + GST/child (Flux members)<br />
$150 + GST/child (non-members)<br />
<i>*10% discount for 2 or more children from the same family</i><br />
<br />
Please complete<b><a href="https://docs.google.com/forms/d/1LUWvPZBy1v0JrPOqIwpEPJi7nQXyqVzRcAcQYVaUong/viewform" target="_blank"> this form </a></b>to reserve a spot in this youth camp. If you have more than one child registering, please complete a form for each.
<br />
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<br />Anonymoushttp://www.blogger.com/profile/02119758051026609102noreply@blogger.com0tag:blogger.com,1999:blog-6291867917229387651.post-77055610735564880502016-01-11T08:08:00.003-06:002016-02-02T12:52:42.993-06:00Sunday, January 17, 2016Joint Prep/Movement Work<br />
10 minutes. <br />
<br />
<b>Flux Blend/Flux CrossFit</b><br />
A. TGU x 3/arm x 4 sets <br />
Rest exactly 90 sec after you finish your second arm.<br />
<br />
NOTE: With more rest time, you should be able to handle more weight than
the last cycle of TGUs. Note that you are also only doing 3/side today.
<br />
<b><br /></b>
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.<br />
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes. <br />
With the clock still running, do AMRAP double unders in 2 minutes.<br />
<br />
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes<br />
<br />
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of
60 sec (eccentric and concentric); rest 30 sec. Notice any differences
in your posture after the last set?<br />
<br />
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.<br />
<br />
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly. fluxreginahttp://www.blogger.com/profile/05068069087546258191noreply@blogger.com0