Flux CrossFit

The CrossFit Open

2012-02-09T17:04:00.003-06:00

The CrossFit Open

The 2012 CrossFit Games - The Open at Flux CrossFit

The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during Thursday sessions and during "Free Gym" time on Saturdays (11am-12pm).

Last year we had 20 Flux athletes register and participate during "The Open" for the Flux team! If you are planning to participate in the Open (officially or unofficially), please let Coach Darci or Coach Charity know asap.

Coach Darci will be modifying the WODs for those who want to participate "unofficially". Generally, our Saturday events are followed by a get together at the Free House. Everyone is welcome to come cheer your fellow Fluxers on and to celebrate afterwards!

Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):

Stage One: The Open

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.

Friday, February 10, 2012

2012-02-09T15:54:00.001-06:00

A. TGU - 2, 2, 2 -per arm- go up in weight with each set; rest 2 min.

B. For Time:

Row 750 meters

9 HSPU

Row 500 meters

7 HSPU

Row 350 meters

5 HSPU

Half the class starts with A and half the class starts with B.

No kipping on hspu.

If you are still working on your perfect push-up, do push-ups. If you have only 1 perfect push-up, do 4 reps per round. If you do not have a push-up, do 4 reps per round at a chosen height.

Thursday, February 9, 2012

2012-02-08T20:57:00.003-06:00

Anaerobic Lactic Endurance

A. 3 min AMRAP

10 burpees

10 Toes to Bar

30 double unders

Rest 15 minutes.

Repeat x 2 more times

In your rest period, work on handbalancing and handstands and bridges (of various sorts).

If you can't knock out 10 toes to bar and 30 double unders unbroken, scale the reps.

Wednesday, February 8, 2012

2012-02-06T09:48:00.007-06:00

You have plenty of time to practice KB Snatch.

See Sept. 16/ 2011

1 min AMRAP thrusters 55/85 lbs
1 min rest
1 min AMRAP Muscle-Ups (you may kip)
1 min Rest
1 MIN AMRAP KB Snatch (30 sec per arm) 35/50 lbs
1 min rest
1 min Row for calories
Rest 5 min
3 sets

Raw Dog Food

2012-02-06T09:44:00.000-06:00

We have access to lots of good raw dog food. $1.25lb and it can be here this week! Any takers - Darci Anderson and I are in for another 750lbs. Let me know asap!
Charity

Tuesday, February 7, 2012

2012-02-06T09:37:00.004-06:00

A. 10 min of kipping practice.

B. Bridge practice - either wall arch or rotation into low bridge

C. 2 kipping pull-ups

2 hang power cleans 85/125 lbs

4 kipping pull-ups

4 hang power cleans

6 kipping pull-ups

6 hang power cleans

8 kipping pull-ups

8 hang power cleans

10 kipping pull-ups

10 hang power cleans

Rest 10 min.

D. TESTING - AMRAP UNBROKEN PERFECT PUSH-UPS

ONE SET. EACH REP MUST BE PERFECT OR IT IS NOT COUNTED.

Still working on that perfect push-up? FInd Max depth for 1 rep, add height and do 2-3 reps for 3 sets.

Monday, February 6, 2012

2012-02-03T12:44:00.007-06:00

See FRIDAY, SEPTember 23, 2011

7 sets: For Time

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 box jumps 24"

10 ring dips

Rest 4 min between sets. All sets @ 100%

Each set should take you about 3 to 5 min. If you can finish in under 3 min and sustain your power over the consecutive sets, you are a rock star!

You may use a band for your ring dips.

Sunday, February 5, 2012

2012-02-03T12:42:00.002-06:00

15 minutes of scapular work and kipping practice.

A. 3 Rounds For Time:

500 meter row

21 KB Swings 35/50 lbs

12 Pull-Ups

If you can do 6 kipping pull-ups unbroken, do the workout as prescribed. If you have under 6, drop the pull-ups to 9.

Beginners: 250 meter row, 15 KB Swings and 10 ring rows

B1. 4 pistols per leg

rest 60 sec.

KB Clean to reverse press: 2 reps per arm

rest 60 sec

3 sets

Saturday, Februrary 4, 2012

2012-02-03T12:32:00.003-06:00

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min

B. This is a repeat from December 19, 2011. Be sure to check your previous score.

On a 5 min clock:

Row 1000 meters

Do as many burpees as possible in the remaining time.

C. Bridge Work for 10 minutes.

Friday, February 3, 2012

2012-02-02T23:57:00.002-06:00

If you squatted 2 days in a row then do either the press or handbalancing.

A. Back Squat or Press

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. 12 minutes for time:

5 yewkis or 5 static pull-ups or 5 weighted pull-ups or 5 ring rows (feet on/off box)

3-5 HSPU (advanced, be sure to do hspu from parallettes or plates). If you do not have a single hspu, then add some height and make it tough for 2-3 reps unbroken.

3 full cleans @ 115/155 lbs

Thursday, Feb 2, 2012

2012-02-01T22:22:00.005-06:00

A. Front Squats

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max - 10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. 9 Toes to Bar

3 sec back lever on rings

8 pistols (4 per leg) advanced do them with KB.

AMRAP in 8 min.

Less Advanced:

Toes to bar: 3-5 reps or 3-10 hanging leg raises @ 2222.

Levers: ask your coach for ideas.

Pistols: either do 7-10 wall squats or pistols to a particular depth.d

Do as many rounds as you can in 8 minutes with discipline and an attention to the standards for which you set yourself. Ask your coach for guidelines if you are unsure.

Wednesday, February 1, 2012

2012-01-31T20:44:00.003-06:00

A. Back Squats

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 30 lbs; rest 2 min.

B. At the start of every minute do 2-5 ring dips. In the remaining time on that minute, do KB Swings. When your minute is up, go back to the ring dips and continue this sequence until you hit 125 KB Swings. 50/75 lbs.

If you have 10 ring dips unbroken, wear a weight vest and leave it on for the KB Swings.

Tuesday, January 31, 2012

2012-01-28T23:09:00.003-06:00

A. 1 press + 3 push-press + 5 push Jerk x 4 sets; rest 2 min.

Go up in weight each week.

B. Row 350 meters AFAP

rest exactly 20 sec.

KB push up into L-sit (3 sec hold) x 5 reps

Rest 3 min.

4 sets

Monday, January 30, 2012

2012-01-28T23:00:00.005-06:00

A. Front Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.

Barbell Jumping Squats x 5 75/115 lbs

AMRAP in 3 min.

Beginners: 5 ring rows

Intermediate: 2-5 chin-ups or pull-ups (no kipping)

Air squats for beginners.

Rest 10 min.

Repeat Part B.

Sunday, January 29, 2012

2012-01-28T20:39:00.003-06:00

A. Back Squats

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 30 lbs, 2 reps x 3 sets; rest 2 min.

B. Deadlift x 15 135/205lbs

Ring Dips x 5-15

AMRAP in 10 min.

Off to Calgary for our Coach Mieka and Coaches in Training - Mike, Alisha, and Sandi

2012-01-28T08:20:00.002-06:00

Good luck to Coach Mieka who is competing in the 1000-meter track event in Calgary today!!!

And to our Coaches in training - Mike, Alisha, and Sandi - we look forward to hearing all about the adventures of your CrossFit Level 1 Certification! Good luck this weekend in Calgary!

We are proud of all of you!

Darci and Charity

Saturday, January 28, 2012

2012-01-27T17:46:00.003-06:00

A. Push Press

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Practice KB snatch and TGU for 10 minutes. Do this in 2 heats.

C. AMRAP in 3 MIN.

(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight. If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps. Weights are as follows; in pounds.

I don't think it matters which arm you use for this. This is Section C of the first WOD at FrostFit in Winnipeg. Give it a try! Keep in mind that the folks competing had to do 2 other stations first, with only a 30 sec rest in between each 3 minute interval.

Advanced (Women): 35, 45, 55

Advanced (Men): 55, 65, 75

Intermediate (Men): 45, 55, 65

Intermediate (Women): 25, 30, 40

Novice (Women): 15, 25, 30

Friday, January 27, 2012

2012-01-25T10:38:00.004-06:00

A. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets

B. Row 150 meters AFAP - record time.

rest exactly 20 sec.

1-3 arms only rope climbs.

rest 3 min.

4 sets

Intermediate: use your feet on the rope climb.

Beginners: 7 barbell rows @ 2222.

Thursday, January 26, 2012

2012-01-25T10:26:00.004-06:00

A. Power Cleans

Beginnes: from the blocks - 2, 2, 2, 2, 2

Intermediate and advanced: from floor: 2, 2, 2, 2, 2

B. After the first round the rhythm for B should be something like 2 or 3 reps, then break. Don't fret if you don't do your first round unbroken.

Advanced:

Yewkis x 3-7

Push Press x 5 95/135 lbs

Bridge Push-Ups x 4-7

3 rounds

Intermediate: 1o sec front lever on bars (tuck).

2-4 static chin-ups or pull-ups

Push Press x 5

5 -10 push-ups

3 Rounds

Beginners: 10 sec elevated chest

5 ring rows

Push Press x 5

5 push-ups to an appropriate depth. No Knee Push-Ups!

Wenesday, January 25, 2012

2012-01-24T21:47:00.005-06:00

Jeff practicing his one arm scap retractions.

A. If you have back squatted 2 days in a row, do TGU.

TGU

3, 3, 3, 3 (per arm) Go up with each set.

Back Squat

5, 5, 5; rest 2 min.

3, 3, 3, 3; rest 2 min.

Max, -10 to 20 lbs, do 2 reps x 3 sets

B. AMRAP in 3 min:

KB Jumping Squats x 5

Renegade rows: For this one you take your 2 KBs that you used for the Jumping Squats and you drop down into a renegade row - 1 push-up, left side row, right side row x 3 reps.

Rest 10 Min:

AMRAP in 2 min:

Toes to Bar x 9

Double unders x 15

Tuesday, January 24, 2012

2012-01-23T21:42:00.004-06:00

Cheri learning inverted scapular retractions at gymnastics class. Note her excellent bodyline.

A. Front Squats or Handbalance: If you squatted 2 days in a row, practice handbalancing.

Beginners: 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Kipping Pull-ups or Advanced: Bulgarian ring pull-ups AMRAP in 30 sec.

rest 30 sec

KB hang clean and jerk AMRAP in right arm in 30 sec

rest 30 sec

KB hang clean and jerk AMRAP in left arm in 30 sec

rest 3 min

5 sets

Monday, January 23, 2012

2012-01-22T10:36:00.003-06:00

A. Back Squats

Beginners: 5, 5, 5; rest 1 min.

Intermediate: 3, 3, 3, 3; rest 1 min.

Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets; rest 1 min.

B. Hip Snaps x 5

plyo push-ups x 7

double unders x 20

Rest 4 min.

5 sets

Beginners: use a box to jump out of the kneeling position.

Advanced: Stack plates just like you would for a max height box jump

Plyo Push-ups

Beginners: do max depth and then add a small amount of height.

Intermediate: Regular push-ups

Sunday, January 23, 2012

2012-01-22T10:07:00.002-06:00

A1. Front Squats

Beginners: 5, 5, 5; rest 1 min

Intermediate: 3, 3, 3, 3; rest 1 min

Advanced: Max -10 to 25 lbs, 2 reps x 3 sets; rest 1 min

A2. Pull-ups

Beginners: 5 ring rows x 4 sets; rest 1 min

Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 1 min.

Advanced: 1-5 Bulgarian ring pull-ups; rest 1 min.

B. 10 front squats @ 95/135 lbs

Row 250 meters AFAP

Rest 4 min.

5 sets

Saturday, January 21, 2012

2012-01-20T21:20:00.002-06:00

A. Press

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max - 10 to 20 lbs x 2 reps x 3 sets

B. KB Swings x 15 50/70 lbs

deck squats x 7

KB Swings x 13

deck squats x 6

KB Swings x 11

Deck Squats x 5

KB Swings x 9

Deck Squats x 4

KB Swings x 7

Deck Squats x 3

KB Swings x 5

Deck Squats x 2

KB Swings x 3

Deck Squats x 1

Friday, January 12, 2012

2012-01-16T10:24:00.003-06:00

Take 10 minutes to practice clean and jerk. No split jerk.

A. 2 Power Clean and Jerks on the minute for 9 minutes @ 75% of your 1RM.

B. AMRAP in 20 sec of: Toes to Bar

rest 90 sec

AMRAP in 30 sec of double unders

rest 120 sec.

AMCAP in 40 sec of rowing

rest 150 sec.

4 sets

Thursday, January 19, 2012

2012-01-15T13:31:00.004-06:00

A. TGU

2 per arm x 4 sets; rest 1 min. Go up in weight with each set.

B1. Pulling

Beginners: 1 negative, rest 1 min, 1 concentric, rest 1 min x 3 sets = 6 reps in total.

Intermediate: AMRAP UNBROKEN strict chin-ups or pull-ups x 4 sets; rest 1 min.

Advanced: 2-5 reps of reverse yewkis x 4 sets; rest 1 min.

B2. Ball Roll Outs x 2-5 reps x 4 sets; rest 1 min.

C. Box Jumps

5 reps as high as possible x 4 sets, go up in height with each set; rest 1 min.

Wednesday, January 18, 2012

2012-01-15T13:26:00.006-06:00

A. Power Cleans

Beginners: From the blocks: 2, 2, 2, 2, 2, 2, 2 - go up in weight with each set.

Intermediate: From the floor: 2, 2, 2, 1, 1, 1, 1 - go up in weight with each set.

Advanced: Bulgarian

B. AMRAP in 5 min: Beginners do regular push-ups.

1 HSPU

3 KB Swings

2 HSPU

3 KB swings

3 HSPU

6 KB Swings

4 HSPU

9 KB Swings

5 HSPU

12 KB Swings

Rest 5 min.

Repeat

Tuesday, January 17, 2012

2012-01-15T13:21:00.004-06:00

A. Take 15 minutes and find your 3RM Thruster - See Dec 20, 2011

B1. Shoulder Touches - AMRAP in 30 sec.

These are down chest to wall. If you are not ready for them yet, just do a 30 sec chest to wall hold x 5 sets; rest 2 min.

B2. Yewkis on the rings

2-5 reps x 5 sets; rest 2 min.

You need at least 3 static chin-ups and some semblance of a front lever to do a yewki. If you are not there yet, do 1 concentric chin-up

C. Finish off with 2 sets of cuban rotations @ 2222, 8 reps

Monday, January 16, 2012

2012-01-15T11:21:00.003-06:00

A. Handbalancing

Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min.

1 kick-up with minimal assistance plus 10 sec hold x 4 sets; rest 1 min

10 kick-up attempts

Intermediate/advanced: 10 heel taps and hold x 2 sets

10 toe taps and hold x 2 sets

accumulate 30 sec of balance

10 kick-up attempts

B. For Time:

Accumulate 30 sec of perfect ring support hold position

Then 500 meter row (Include your row time with however long it takes you to get 30 sec).

Can't do a support hold? Neutral grip hold.

Can't support yourself on the rings just yet? Use a spotter.

Rest 5 min.

C. For Time:

Accumulate 15 perfect Pseudo Planche ring push-ups

Then 500 meter row (include your row time with however long it takes you to get 30 sec).

Can't do a PPP on the rings? Do PPP on the floor.

Can't do PPP? Do ring push-ups.

Can't do ring push-ups? Do regular push-ups.

15 regular push-ups is too many? Decrease the number.

Working on a regular push-up? Add some height BUT do 15 reps.

Flux CrossFit is growing - the announcement!

2012-01-15T10:15:00.001-06:00

Our Flux family is growing!

Flux CrossFit is gaining another new space right down the street at 3424 13th Avenue, including the lot behind the building which runs from Elphinstone to Montague!

That's right, we will be renovating the building that now holds our very own Flux athlete Kendra Cruson's Fashionologie once she closes her doors on January 31st. (FYI Kendra is transitioning into a mobile business and she is happy to be doing so!)

Come early March Flux will have 3600 sq ft between the two buildings, as well as a ton of outside room for all of our Flux programs and community initiatives!

What does this mean for Flux athletes?
First, it means more space for our WODs, Weightlifting Club, our Gymnastics/Movement program, and the Flux Kids and Flux Teen programs. Second, it also means more sessions, simultaneous classes (i.e. WODs and Kids/ Teens class so families can work out at the same time), and more "open" gym time.

The Gymnastics, Movement, and Mobility (and some Kids) classes will continue to take place in our McTavish space, and we will be installing more equipment to enhance these programs. The regular WODs, our School of Champions Weightlifting Club, the Teens Program, Individual Sessions, and Introductory/ Assessment sessions will all happen in the new space on 13th Avenue!

To add to the excitement our very own Flux athlete and RMT, Heidi Greutzner will be joining us as a resident Massage Therapist!

As you can imagine Darci and I are excited! We worked hard to find a space in the neighbourhood that aligned with our Flux mandate, including a strong commitment to growing those things that make up our Flux community! Most importantly, we want to assure all of our athletes that no matter how big or small our space is, Darci and I are committed to an elite level of coaching excellence - our coach to athlete ratio will not change!

We are proud of our Flux community and we will continue to work hard to support all of our athletes as they work towards both new and old goals in 2012!

Thank you for your ongoing support!
Charity and Darci

Sunday, January 15, 2012

2012-01-14T19:10:00.003-06:00

A. AMRAP in 4 min.

KB Swings x 9 35/50 lbs

Box Jumps x 9

Wall Walks x 3

Rest 4 min.

B. AMRAP in 4 min:

Clean and jerk/push press x 9 75/105 lbs

burpees x 9

Toes to Bar x 9

Rest 4 min.

C. AMRAP in 4 min:

Ring Dips x 2-5

KB Swings x 11 35/50 lbs

Saturday, January 14, 2011, 2012

2012-01-13T22:59:00.002-06:00

You will have at least a solid 15 minutes for joint prep and mobility.

Tomorrow is the last day of our met con bias and then we go into our tapering week with a bias on skill.

A. 10 minutes of kipping practice or 10 minutes of pistol practice

B. Take 10 minutes to establish your 2 RM PRESS.

C. push-ups x 30 sec

rest 30 sec

double unders x 30 sec

rest 30 sec

pull-ups x 30 sec (You may Kip).

rest 30 sec

5 Rounds

BONE BROTH!

2012-01-13T10:48:00.004-06:00

Most of you know I have been a wee bit obsessed with bone broth lately. I am trying to expand right now beyond chicken broth into fish broth. If you know anyone ice fishing tell him or her I will take the fish heads!

Read up below on the nutritional yumminess of broth. Three cheers for broth!

http://www.townsendletter.com/FebMarch2005/broth0205.htm

Friday, January 12, 2012

2012-01-12T21:17:00.003-06:00

Lot's of joint prep and mobility.

A. Bridge practice - at least 4 bridges. Advanced do bridge push-ups.

B. Practice deadlift form for 10 min.

C. AMRAP in 12 MIN

65/95 lbs

2 deadlifts

2 front squats

2 burpees

4 deadlifts

4 front squats

4 burpees

6 deadlifts

6 front squats

6 burpees

and so on for 12 min.

New WOD (babies too) on Fridays at 11am starting next week

2012-01-12T13:24:00.004-06:00

Yes - we're adding another WOD (babies too) on Fridays at 11am starting Friday, January 20th.

For those that don't know, these WODs are open to everyone not just folks with babies/children. The only difference is that there may be some wee ones around to help animate the space!

Flux now offers 3 WOD (babies too) classes throughout the week!

Understanding Cholersterol

2012-01-11T10:46:00.005-06:00

Many of you often have cholesterol on your mind. Here are a couple of articles that actually define cholesterol.

Mark Sisson: "It all boils down to inflammation. Inflammation is the number one factor in heart disease. This is an accepted fact now, but it still gets little attention and no real prevention or treatment. Think about it: you have your cholesterol levels checked every five years or more if your profile is “problematic.” When do you have biomarkers for inflammation checked? Unless you’ve had a heart attack or been diagnosed with a serious medical condition, probably never."

Dr. Schauss: “Cholesterol has been implicated in heart disease, but it’s a misnomer to call it a marker for heart disease – actually, it’s not. When we start looking at reliable research, we find that cholesterol is NOT definitively linked to heart disease". “Of course, we do see people with high levels of cholesterol having a propensity for heart attack, but it’s not from the cholesterol itself but from the blockages that it can cause in the arteries as a result of other factors such as inflammation.

Read more: http://www.marksdailyapple.com/cholesterol/#ixzz1jAXv5u7S

http://www.marksdailyapple.com/cholesterol/#axzz1jAXOzpZ4

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/783/The_Truth_About_Heart_Disease_and_Cholesterol.aspx

Come to Flux if you want to learn Movement Complexity, Capoeira Movements, Gymnastics, and Tumbling!

2012-01-08T14:23:00.011-06:00

Flux Kids - Porch Pups and Big Dawgs working hard!

2012-01-08T13:59:00.011-06:00

The Flux Kids programs is growing too! We have a lot of new faces in both the Porch Puppies and the Big Dawgs! This week we worked on gymnastics skills (planks, rope climbs, levers, tumbling, frog stance, burpees), movement and mobility (locomotion drills, animal walks, bridge work), strength skills (kettlebell swings, front squats), and rowing sprints. Our Flux Kids are making excellent gains!

Thursday, January 12, 2012

2012-01-08T10:47:00.005-06:00

A. Renegade rows into L-sit

B. For Time: See December 3, 2010

Push Jerk x 12 85/125 lbs

Double Unders x 30 reps

5 Rounds

This workout should be glycolytic/anaerobic. This means you should choose a weight that enables you to knock out all the push jerks in a row in at least the first 3 rounds. For some of you that need more strength work, I will adjust the weights and reps accordingly.

Wednesday, January 11, 2012

2012-01-08T10:30:00.003-06:00

A. Power Cleans for 25 min.

Everyone works from the blocks today. Don't worry about hitting your max. Do it right and then move up in weight.

B. For Time:

25 Toes to Bar

1000 meter row

25 Toes to Bar

Stagger your starting times. Fast folks go first.

Tuesday, January 10, 2012

2012-01-08T10:23:00.003-06:00

A. Handbalancing

Beginners: 30 sec of chest to wall x 2 sets.

1 kick-up attempt with minimal spotting plus 15 sec hold x 3 sets; rest 1 min.

10 kick-up attempts

Intermediate and Advanced: 10 heel taps and hold and 10 toe taps and hold x 2 sets; rest 1 min.

Kick-Up Practice Using a Wall x 10 attempts.

B. 10 min of Kipping practice for novices. If you do not need to practice your kip, practice your pistols. If you are a rock star with pistols, use a KB or a barbell and do them as an OHS.

C. For Time:

10 Rounds

10 push-ups

10 Kipping Pull-Ups

See December 9, 2010

Monday, January 9, 2012

2012-01-08T10:15:00.004-06:00

A. For Time - Partition as needed

Accumulate 30 sec of an L- Sit on parallettes and 30 sec of a back lever on rings.

Ring Geeks do their L-Sit on rings in a support position.

Standards:

Once you decide on your progression, stick with it. Don't cheat. For instance, in your L-Sit place some plates under your feet to gage the height at which you must keep you feet. NO BEND IN THE KNEES unless you are just learning the movement. If you are doing the support position, adhere to the standards you set for yourself. Piking is OK for novices.

For the Back Lever, it is either tuck, flat back, straddle, or full.

B. For Time:

21-15-9

Power cleans 95/135 lbs

Box jumps 20/24"

Burpees

See December 8, 2010

Sunday, January 8, 2012

2012-01-07T15:20:00.002-06:00

A. Pushing Complex

From the Rack:

2 rounds

3 presses

3 push presses

3 push jerks

rest 3 min

3 sets

Go up in weight each set. Once you take the bar off the rack you may not rack it until you are finished the two rounds.

B. For Time:

500 meter row

30 double unders

12 burpees

Coaches: Group A starts with A and Group B starts with B. Two people per rack = 2 squat racks in use.

Saturday, January 7, 2012

2012-01-06T22:44:00.002-06:00

Last day of strength training. Met cons start on Sunday.

A. Back Squats

Beginner: 5, 5, 5 @ 22x2; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 25 lbs, 2 reps x 3 sets

B. 5 Min of Kipping practice or Pistol practice, depending on your weakness.

C. 10 thrusters @ 65/105 lbs

10 kipping pull-ups

2 rounds

Rest 5 min.

Repeat Part C.

Flux CrossFit is growing!

2012-01-05T18:39:00.004-06:00

Our Flux community is growing!

Join us for an open house on Saturday, January 14 from 4 to 5 PM at the Gym. During this event, we will make a number of announcements which will be of interest to all Flux Crossfit members. Be sure to be part of our good news celebration! Paleo snacks will be served!

Darci and Charity

Friday, January 6, 2012

2012-01-05T18:24:00.004-06:00

A. Back Squats

If you have squatted two days IN A ROW, do handbalancing.

B. Rowing Sprints

Row 45 sec AFAP

Rest exactly 20 sec

Do AMRAP Pseudo Planche Push-ups or Pseudo Planche Ring Push-Ups in 30 sec.

Rest 3 min.

7 sets

If you do not have a push-up, go to your 1RM for the day, add height.

Regular push-ups if you do not have 10 perfect unbroken push-ups.

Thursday, January 5, 2012

2012-01-04T23:00:00.004-06:00

A. Front Squat or Handbalance

If you have squatted 2 days in a row, do handbalancing.

B. Anaerobic Lactic Endurance

10 x Push Press 85/125 lbs (these reps should be unbroken, but tough).
0 seconds rest
15 burpees AFAP
rest 4 min
6 sets

In your rest period work on elegant gymnastics pose.

Goals Meeting

2012-01-04T10:15:00.000-06:00

Mieka and I will be meeting with each Fluxer in the next couple of weeks to review your goals. Start thinking about any questions you might have and write them down. Also, review your last meeting with us from a few months ago.

January 4, 2012

2012-01-03T18:51:00.003-06:00

A. Back Squat

Beginners: 5, 5, 5 @ 22x2, rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Max - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. See September 27, 2011

Anaerobic Alactic Power

3 tough power cleans

5 Box Jumps 32/26 " (note the change in height from Sept)

Rest 4 min.

5 sets

In your rest do 30 sec bodyline on stomach and 30 sec on back once.

Tuesday, January 3, 2012

2012-01-02T13:34:00.002-06:00

A. Front Squats

Beginners: 5, 5, 5 @ 22x2, rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Find your 1RM, drop 10 to 25 lbs and do 2 reps x 3 sets; rest 2 min.

B. See September 29, 2011

For Time:

Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.

This is for time but expect it to take awhile.

How to Scale?

if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).

If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.

IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.

If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.

Saturday, December 31, 2011

2011-12-30T22:22:00.002-06:00

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, - 15 to 25 lbs x 2 reps x 3 sets; rest 2 min.

B. Finish your pull-ups before you begin your push-ups

Tabata kipping chest to bar pull-ups x 8 reps

20 sec of work and 10 sec of rest

Rest 2 min.

C. Tabata push-ups x 8 reps

20 sec of work and 10 sec of rest

This will be a short workout. Take the extra time to work on bridges.

Flux CrossFit Late Cancellation & No-Show Policy and Fees

2011-12-30T13:57:00.002-06:00

Flux CrossFit Late Cancellation & No-Show Policy and Fees

All Flux members are required to give appropriate notice when canceling out of a group class or private session.

Regular Program:
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty

Semi/Private Sessions:
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session

Teen Program:
8-hour notice - no fee
less than 8-hours notice - $15 penalty

Our rationale for the policy:

Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.

For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.

For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.

Thank you for your understanding and ongoing support!

Reminder January Schedule Changes

2011-12-29T16:00:00.003-06:00

In response to our athletes' comments we have changed things up with our classes starting next week!

1.) A new Gymnastic classes has been added at noon on Tuesday. We now offer Gymnastics classes four times a week (Sunday 1:30pm, Tuesday 12pm and 7:30pm, Thursday 7:30pm) and for those who like tumbling and movement complexity we have a Movement class on Sundays (12:30pm).

2.) Olympic Weightlifting sessions are four times a week (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 5-7pm, Friday 7-9pm). Note the new time for Wednesday!

3.) We have changed the WOD times on Wednesday to help those folks who work later (Wednesday WODs at 7pm and 8pm).

As always we look forward to working with you to meet all of your goals!

Friday, December 30, 2011

2011-12-29T15:45:00.004-06:00

A. Press

Beginners: 5, 5, 5 @ 12x1; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs

KB Swing x 10 reps 50/70 lbs

Burpees x 10 reps

5 sets

Rest 5 min.

Thursday, December 29, 2011

2011-12-28T23:54:00.003-06:00

A1. Front Squats

Beginners: 5, 5, 5; @ 22x2, rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

A2. Pull-Ups

Beginners: 1 negative x 3 sets; rest 1 min.

Intermediate: 1-5 chin-ups x 4 sets; rest 1 min.

Advanced: 1-5 weighted pull-ups Don't Cheat, ie. Kip! x 4 sets; rest 1 min.

B. For Pull-Up Beginners Only:

1 concentric with assistance x 3 sets; rest 1 min.

B. AMRAP in 6 Min

Toes to Bar x 10

Row 200 meters

Rest 6 min.

In your rest period practice handbalancing.

Repeat Part B.

Wednesday, December 28, 2011

2011-12-27T19:00:00.006-06:00

A. Back Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5, 4, 3, 2, 1

HSPU

Barbell Jumping Squats 95/135 lbs

Rest 5 min.

Repeat

You may kip the HSPU but if you have 3 static unbroken I would prefer you did them static.

Beginners: air squats, but double the reps and push-ups 5 down to 1.

If you are adding height to do your HSPU, make it a height at which you can do no more than 3 in a row.

Tuesday, December 27, 2011

2011-12-23T10:26:00.002-06:00

A. Front Squat

Beginners: @22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Row 1 min @ 90 %

Rest 4 min

5 sets

In your rest period do one set of cuban rotations @ 3111 8, 6, 4 and go up in weight each set. Then also do 3 reps of elegant gymnastics pose per each rest period. So each rest period has one set of cuban rotations and one set of elegant gymnastics pose.

Saturday, December 24, 2011

2011-12-23T09:37:00.005-06:00

End of Skill Week!

I have seen big improvements in people's static pull-ups and push-ups.

A. 3 Squat Clean and Jerks @ 120/180 lbs

zero seconds rest

10 burpees AFAP

2 arms only rope climbs

rest 5 minutes

4 sets

If you cannot climb the rope arms only use your legs.

If you cannot climb the rope do either 3-5 pull-ups or 5 perfect ring rows.

If you are very new to the clean and jerk do 7 reps at a much lighter weight.

B. Pushing

Beginners: Find your Max push-up for depth, add some height and do 2-3 reps for 4 sets; rest 1 min.

Intermediate: 1-5 reps on the minute for 7 min.

Advanced: 1-3 PPP on the minute for 7 min.

More Advanced: 1-3 PPP on the rings x 5 sets; rest 2 min.

Friday, December 23, 2011

2011-12-23T01:02:00.002-06:00

A. TGU 2 reps x 4 sets; rest 2 min.

B. Do 1 deadlift every 30 sec for 5 min. 225/335 lbs

C. crab walks x 2(walk back to the start of the line)

frog jumps x 2 (walk back to the start of the line)

lizard walks x 2 (walk back to the start of the line)

pike into handstand x 2 (walk back to the start of the line)

3 sets

Holiday Hours and Holiday Wishes from Flux!

2011-12-22T19:15:00.003-06:00

Holiday Wishes from Flux!

The entire Flux CrossFit coaching team wishes you and yours a very happy, healthy, and safe holiday! We look forward to continuing to work with all of you to help you achieve your 2012 goals!

We also want to say a very big thank you to all of you for your thoughtful sentiments, gifts, and warm wishes! We even had a visit from Santy - and s/he should know the clocks are in sync and up both in the gym and in the communications centre!

All the best for a very merry season!
Darci and Charity

Oh and by the way ... Santa has decided that paleo treats move folks up the "nice" list!

Flux Holiday Hours

Saturday, Dec. 24th

Come get in a holiday workout before the festivities begin ...

9am WOD with Coach Ariane

10am WOD with Coach Ariane

Sunday, Dec. 25th and Monday, Dec. 26th - Closed

Tuesday, Dec. 27th thru Saturday, Dec. 31st- Regular Hours

We encourage all of our Flux athletes to come get in a FUN workout on New Year's eve!

Sunday, Jan. 1st and Monday, Jan. 2nd - Closed

Thursday, December 22, 2011

2011-12-21T22:37:00.006-06:00

A. Handbalancing

Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min

1 kick-up with assistance plus 15 sec hold x 3 sets; rest 1 min.

10 kick-up attempts unassisted.

Intermediate: 10 heel taps and hold x 2

10 toe taps and hold x 2

10 breaking body line x 2

Advanced: same as intermediate except only 1 set of each plus 15 handbalancing attempts

B. AMRAP in 15 min:

5 strict press at a tough weight

5 Bulgarian Ring Pull-Ups

5 Max Effort 2 Foot Jumps

Wednesday, December 21, 2011

2011-12-19T10:10:00.009-06:00

A. In one minute do:

5 squat cleans @ 120/170 lbs

In the remaining time, do AMRAP Toes to Bar

rest 3 min.

4 sets

Score is based on total number of toes to bar you do in the 4 sets.

B. At the top of the minute for 7 min:

4-7 Pseudo planche push-ups

ARMAP (weighted) pistols (alternating legs)

Intermediate: At the top of the minute for 7 min:

3-7 regular push-ups

AMRAP pistols to a box (alternating legs)

Beginners: At the top of the minute for 7 min:

5 push-ups to a chosen height

AMRAP air squats

Score is based on number of pistols and squats you do

Tuesday, December 20th, 2011

2011-12-19T10:02:00.008-06:00

A. HSPU

Beginners: if you do not have a push-up, find your max, add some height and do 3 reps x 5 sets; rest 1 min.

Intermediate: HSPU, find max depth, add height, and do 2-3 reps x 4 sets; rest 2 min.

Advanced: If you can do more than 2 reps of hspu on parallettes, do ring HSPU AMRAP unbroken x 4 sets; rest 2 min.

B. Hanging Leg Raises: @ 2122 x 7 reps x 4 sets; rest 2 min.

Beginners: Bend knees, 7 reps. If you come off the bar make sure you get back up and finish your set.

Intermediate/Advanced: Same thing. Reps do not have to be unbroken

C. On a 1o min clock find your 3 rep max thruster. You MAY NOT squat clean your first rep.

D. 500 meter row AFAP

Monday, December 19, 2011

2011-12-18T20:50:00.005-06:00

A note on determination. If you practice determination in your training, your coach will be more than happy to support you to reach your goals. Yes, it is the coach's job to push you but make sure you are in control of the reins! For instance, Joan is determined to get her kick-up into a handstand and she has taken that on as her goal by Christmas. Knowing this is her goal, the Flux coaches are working to help her make that unassisted kick-up a reality.

I encourage all of you to let your coaches know what you are working towards.

A. TGU

4 reps x 2 sets; rest 1 min.

If your arm bends go down in weight.

B. Arms only rope climbs x 2 reps x 4 sets; rest 3 min.

Intermediate: AMRAP wide grip pull-ups (really wide) or AMRAP regular PLU or Chin-ups x 4 sets; rest 2 min.

Beginner: 1 concentric rep x 5 sets; rest 1 min.

If you are doing the wide grip pull-ups make them challenging!

C. On a 5 min clock:

Row 1000 meters

Do as many burpees as possible in the remaining time.

2011-12-18T10:03:00.002-06:00

The Bear Complex

7 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Not for Time

Must be touch and go

May not put the bar down in the middle of a round.

Rest 5 min between sets.

http://youtu.be/09PCjad0nNA

The 2012 CrossFit Games - The Open at Flux

2011-12-15T22:24:00.006-06:00

The first stage of the CrossFit Games is "The Open" which runs for five weeks (Feb 22 to Mar 25)! During this 5-week period Flux will host the competition WOD for our Flux athletes during "Free Gym" sessions on Tuesday (8:30pm-9:30pm) and Saturday (11am-12pm).

Here is the information copied from the CrossFit Games Site (http://games.crossfit.com/features/get-ready-2012):

Stage One: The Open

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Friday, December 16, 2011

2011-12-15T21:41:00.002-06:00

A. TGU

B. 3 Rounds

Row x 350 meters

pseudo planche push-ups x 4-10 reps

bulgarian ring pull-ups x 4-10 reps

rest 10 min.

2 sets

Beginners: pick a height at which you can do 3 reps unbroken on push-ups.

Intermediate: If you have 1 push-up, do 3 reps per set. 2 push-ups, do 6 reps. 3 push-ups, do 7 reps.

Advanced: if you can't do PPP, do 10 regular push-ups.

Beginners: 5 pull-ups with a band.

Intermediate: Same as Push-up rep scheme.

Advanced: if you can't do Bulgarian ring pull-ups, do regular pull-ups.

Intermediate

Thursday, December 15th, 2011

2011-12-14T21:58:00.004-06:00

A. Handbalancing

Beginners: 30 sec chest to wall x 2 sets; rest 1 min.

kick-up into handstand x 1 rep plus 15 sec hold x 5 sets; rest 1 min.

Intermediate: 10 toe taps and hold on last rep x 2 sets; rest 1 min.

10 heel taps and hold on last rep x 2 sets; rest 1 min.

10 kick-up attempts

Advanced: 10 heel taps and hold

10 toe taps and hold

Accumulate 30 sec of balance

see March 14, 2011

B. 50 double unders

30 squat cleans 95/135 lbs

50 double unders

Beginner
either triple the skipping to su or pick a number for double unders
do a hang power clean and then a front squat x 10
finish with the skipping
rest 3 min
x 4 sets

Intermediate
either triple the su or pick a number for double unders
30 squat cleans at a lower weight.
finish with the skipping

Wednesday, December 14th, 2011

2011-12-13T17:42:00.004-06:00

A. Rack Jerks

Beginners: 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max - 30 lbs, 3 reps x 2 sets

B. 12 Jerks 95/135 lbs

15 KB Swings 35/50 lbs

15 Calorie Row

5 sets

Rest walk 4 minutes between sets. All at 100 %

Reminder - Flux Holiday Party!

2011-12-13T15:23:00.001-06:00

Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party onFriday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity and Darci

P.S. This is the adult party. Our Flux Kids party is on Sunday morning!

Tuesday, Dec 13, 2011

2011-12-12T22:12:00.002-06:00

A. Beginners: 10 min kipping tutorial

Advanced: 1-5 PPP x 4 sets; rest 2 min.

B. Beginners: 10 min Pistol practice

Advanced: 10 min QDR

B. AMRAP in 15 MIN

Pull-ups x 15

wall walks x 5

pistols x 10 (5 per leg) or air squats x 20

toes to bar x 15

Monday, December 12, 2011

2011-12-11T09:40:00.003-06:00

See September 23, 2011

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 Box Jumps 24"

10 Ring Dips

4 min walk rest

All sets at 100 %

7 sets

Saturday, December 10, 2011

2011-12-09T17:25:00.003-06:00

Last day of strength training. Starting tomorrow, the focus is metabolic conditioning.

A. Front Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min,

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Work up to your Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min

B. TGU: 3 reps x 4 sets; rest 2 min. 3 reps per arm. Do you find that your elbow bends when you do TGU? Anchor your scapula!

C. 10 burpees

30 double unders

15 calorie row

rest 2 min.

4 sets

Friday, December 9, 2011

2011-12-08T22:22:00.003-06:00

A. Back Squat

Beginners:5, 5, 5 @ 22x2; rest 2 min

intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Rack Jerk/Push Press

Beginners do push press 5, 5, 5; rest 2 min

Intermediate/advanced: Max - 15 to 20 lbs, 2 reps x 3 sets; rest 2 min

C. Row 500 meters AFAP

rest 20 sec exactly

AMRAP unbroken push-ups

Rest 4 min

2 sets

If you are more advanced on push-ups, do AMRAP Bulgarian ring push-ups.

If you only have 1 or 2 perfect push-ups, then do AMRAP in 1 min.

If you do not have a push-up, then add some height and do AMRAP in 1 min.

Thursday, December 8th, 2011

2011-12-07T22:10:00.003-06:00

A. Handbalancing

Beginners: 2 sets of chest to wall handstand holds x 30 sec; rest 1 min.

1 kick-up plus 15 sec hold with a spotter x 5 sets; rest 1 min.

Intermediate: 10 heel taps and hold x 2 sets; rest 1 min.

10 toe taps and hold x 2 sets; rest 1 min.

Advanced: 1o heel taps and hold; rest 1 min.

10 toe taps and hold; rest 1 min.

15 handbalancing attempts

B. Front Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. Pull-Ups x 12

Double unders x 30

2 rounds

rest 3 min

3 sets

Vitamin A and protein

2011-12-07T09:32:00.003-06:00

Here is a great article on the importance of Vitamin A in the production of testosterone. We tend to focus on protein as the key to gaining strength and muscle but the vitamin A found in nutrient dense food such as butter, liver and cod liver oil is really the foundation of strength.

http://www.westonaprice.org/mens-health/vitamin-a-forgotten-bodybuilding-nutrient

Wednesday, December 7th, 2011

2011-12-06T23:12:00.004-06:00

A. Power Cleans

Beginners: from the blocks - Max -10 to 20 lbs, 2 reps x 3 sets;rest 2 min

Intermediate and Advanced: from the floor

B. Back Squats or C.

Do back squats if you have not squatted yet this week.

C. Row 300 meters AFAP

rest 2 min

5 sets

D. Ring Dips

beginner: 5 second hold, neutral grip x 3 sets; rest 1 min.

intermediate: 1-5 reps of bar dips x 3 sets; rest 1 min.

Advanced: AMRAP unbroken or AMRAP unbroken and weightedx 3 sets; 10-30 lbs; rest 1 min

Reminder - Flux Holiday Special

2011-12-06T12:23:00.002-06:00

Looking for a healthy holiday gift ...

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions
Special Price $195 + gst
(Regular Price $250 + gst)

*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Tuesday, Dec 6, 2011

2011-12-05T23:12:00.007-06:00

A. Handbalancing, Press or HSPU

Handbalancing

Beginners: 30 sec chest to wall holds x 2 sets; rest 1 min.

1 kick-up with a spotter plus 10 sec hold x 4 sets; rest 1 min.

10 kick-up attempts without a spotter.

Intermediate:

10 heel taps and hold x 2 sets; rest 1 min.

10 toe taps and hold x 2 sets; rest 1 min.

Against the wall, attempt 10 kick-ups. Your goal is to find the 'sweet spot." If your heels fall into the wall, try and pull off the wall into a handstand and hold.

Advanced:

10 heel taps and hold x 2 sets; rest 1 min.

10 toe taps and hold x 2 sets; rest 1 min.

15 kick-ups in middle of floor. Be sure to keep track of your numbers.

Press

Beginners: 5, 5, 5; rest 2 min.

INtermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 15 lbs, 2 reps x 3 sets; rest 1 min,

HSPU

Beginners: (You are a beginner if you do not have a push-up). Bulgarian method.

Intermediate/Advanced: Find max, add height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squat

Beginners: 5, 5, 5 @ 22x2; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 15-20 lbs, 2 reps x 3 sets; rest 2 min.

C. 3 Rounds for Time:

20 KB cleans (10 per arm, alternating) 35/50 lbs

20 KB Swings 35/50 lbs

10 burpees

Wild Seafood from Vancouver Island to You

2011-12-05T08:19:00.001-06:00

Wild Seafood from Vancouver Island to You

Sockeye Salmon Fillets

No additives, preservatives, just wild salmon.

Frozen quarter pieces at a cost of $10.00/quarter

If 100 pieces or more are ordered, the price reduces to $9.50/quarter

Order deadline is December 15, 2011.

Email shara@sasktel.net and tell me the number of quarter pieces you’d like.

Payment due at time of pickup.

Pickup dates will be December 22, 23, 24.

These are friends of my fathers who are providing the salmon. They live in BC and travel to Regina to see family during the holidays.

It’s extremely tasty and cooks up real nice. Skin is attached and there are some bones to be removed. I’m really happy with the quality.

Shara

Monday, Dec 5, 2011

2011-12-04T17:53:00.006-06:00

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max then down 15-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 8 min:

5 thrusters @ 85/125 lbs

5 static pull-ups

Beginners: 5 Ring Rows

Intermediate: 2-4 pull-ups (if you have 1 pull-up/chin-up, do 2 reps. If you have 2 static pull-ups, do 3 reps. If you have 3 static pull-ups, do 5 reps.

Advanced: 5 Bulgarian Ring Pull-Ups (Be strict. Work hard to pull all the way up until your elbows are at 90 degrees. Go as wide as possible. Keep palms facing in.

Part B of this workout is what I imagine it would feel like to be a lumberjack. The workload is tough but you keep a steady pace.

Photos from our Flux weekend of competition!

2011-12-04T12:29:00.014-06:00

Congratulations to all of our Flux athletes who competed this weekend!

Sunday, December 4, 2011

2011-12-04T10:23:00.002-06:00

A. Back Squats

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. 4 Rounds

Row 350 meters

HSPU x 7

Rest 3 min.

Scaling: You may kip your handstand push-ups. I will teach you how.

Saturday, December 3, 2011

2011-12-02T18:26:00.003-06:00

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advance: Max, down 10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. For Time:

21 Thrusters @ 55/85 lbs lbs

21 double unders

12 burpees

2 Rounds

Rest 10 minutes

Repeat

Flux CrossFit home to Saskatchewan School of Champions Weightlifting Club

2011-12-02T13:51:00.019-06:00

We are proud to announce that Flux CrossFit is home to the
Saskatchewan School of Champions Weightlifting Club!

As an official School of Champions Weightlifting Club our mandate is to deliver a competitive Weightlifting program with the primary objectives of developing and supporting elite athletes of all ages in Saskatchewan.

What does this mean for our Flux CrossFit athletes?
As a member of the School of Champions coaching staff, Coach Darci Anderson will continue to be mentored by the School's founders’ Head Coach Pierre Augé and ten time world record holder and olympic medalist Coach Alexander Varbanov. Here are just a few of Coach Varbanov's credentials: Honoured Master of Sport in Bulgaria, Specialist of Physical and Sports Education (Masters Degree, Diploma), Bulgarian Weightlifting National Team, Assistant Coach, Executive Weightlifting Coach at National Sports School, Bulgaria.

All Flux athletes will have the opportunity to become a member of the Saskatchewan School of Champions Weightlifting Club, training directly under Coach Darci Anderson, using the Bulgarian method of training.

How do you become a member of the Saskatchewan School of Champions Weightlifting Club?
To become a member of the Saskatchewan School of Champions Weightlifting Club one must hold a Flux CrossFit membership, and pay the School of Champions annual membership fee of $60.

When does the Saskatchewan School of Champions Weightlifting Club meet?
The School of Champions currently runs four sessions per week at Flux (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 6-8pm, and Friday 7-9pm). These sessions are two hours long and thus, as of January 1, 2012 will count as 2 classes for Flux members. Additionally, squats (Bulgarian method) are integrated in many of the regular Flux WODs. Additional weightlifting sessions will be added as needed.

Who should become a member of the Saskatchewan School of Champions Weightlifting Club?
We encourage all Flux members who are interested in Weightlifting to come out to a session to assess whether or not weightlifting is for you. If you want to continue coming to Weightlifting classes once you've completed that session, you will need to pay the membership fee to join the Saskatchewan School of Champions Weightlifting Club.

Why do Weightlifting?
Simple - weightlifting will make you more powerful, stronger, faster and more agile. Weightlifting, if coached properly and responsibly, is appropriate for all ages and all abilities.

More Questions:
If you have any questions about Flux CrossFit or the Saskatchewan School of Champions Weightlifting Club, please contact Head Coach Darci Anderson and/or Coach Charity Marsh.

Saskatchewan School of Champions Weightlifting Club

Friday, December 2, 2011

2011-12-01T20:46:00.003-06:00

A. Front Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max -20 to 20 lbs, 2 reps x 3 sets; rest 2 min.

Beginners: 5 ring rows

Intermediate: 1-5 chin-ups or pull-ups

Advanced: Bulgarian Ring Pull-Ups, 1-5 reps *see note below

rest 20 sec

15 KB Swings AFAP and UNBROKEN, 10 lbs heavier than what you normally swing

rest 60 sec

25 Wall Balls AFAP, 14/20 lbs 10"

rest 60 sec

5 sets

For the Bulgarian Ring Pull-ups

You start narrow and then go very wide at the top. Pause at the top and then, as you lower back down, bring the rings back to the starting position. Keep the palms of the hand facing each other during the pull-up.

Flux Coaches in Training - Mike Stuber and Alisha Beler

2011-12-01T19:16:00.004-06:00

Mike Stuber and Alisha Beler are joining our Flux coaching team!

As you know, at Flux we are committed to a high level of quality expert coaching. This is why, in addition to completing CrossFit Level 1 (and other certifications like the Agatsu Weightlifting certification, or movement seminars), we have also implemented a Flux Coaching Mentorship Program. As part of this program all Flux coaches in training work closely with Coach Darci and Coach Mieka for a couple of months prior to becoming a full fledged Flux Coach.

Over the next couple of months you will see both Mike and Alisha at work completing the Flux Coaching Mentorship Program with Coach Darci and Coach Mieka! And at the end of January 2012, Mike and Alisha are off to Calgary to complete their CrossFit Level 1 certification.

To read more about our Flux coaches in training, see our coaches page on the Flux website!

Welcome Mike and Alisha!

A weekend of competition for many of our Flux athletes

2011-12-01T16:13:00.002-06:00

December 3rd is fast approaching and it is a big day for many of our Flux athletes - competitors and supporters alike!

Track Competition:
First up we have our speedy Coach Mieka and our super-man fast Leonard competing in the track meet here in Regina. Mieka will be competing in the 800 meter and shot-put and Leonard will take on the 200 meter race, 60 meter race, and the shot-put! Terri and Rudi's son (Xander) is also competing in this meet!

Where: Regina Field House - 1717 Elphinstone Street
When: Saturday, December 3rd
Time: First event is at 2pm

Weightlifting Competition:
Second, we also have 8 of our Flux - Saskatchewan School of Champions Weightlifting Club athletes competing in the provincial competition this weekend. This will be the very first competition for six of these athletes! The following athletes are competing: Braiden, Sandi, Kat, Derek, Ariane, Shara, Jen, Charity

Where: Prince Arthur School, 640 Stadacona St. East, Moose Jaw
When: Saturday, December 3rd
Times for our lifters:
Men 56-77 kg - begins 10am
Women 53-63 kg - begins 11:30am
Women 69-75+kg - begins 2:30pm

We are proud of all our Flux athletes! Stay focused, be brave, and compete well!

Coach Darci and Coach Charity

Thursday, November 31, 2011

2011-11-30T20:55:00.006-06:00

A. Power Cleans

Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.

Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min

7 Barbell Jumping Squats @ 40 % of max back squat

7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).

5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups

Intermediate: bar dips

In between advanced and intermediate: ring dips

Wednesday, November 30, 2011

2011-11-29T19:00:00.002-06:00

A. Front Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)

Box Jumps x 15 24/28"

Burpees x 10

rest exactly 3 min

then: 5 sec back lever

rest 1 min

3 sets

Beginners: 5 ring rows

Intermediate: 1-3 strict chin-ups or pull-ups

Tuesday, November 29, 2011

2011-11-29T10:01:00.003-06:00

A. Back Squat

Beginners: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU

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

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU

Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.

C. 350 meter row AFAP

rest 7 minutes

350 meter row AFAP

Practice handbalancing during your rest.

Monday, November 28, 2011

2011-11-27T17:44:00.007-06:00

Time will be tight on this one. Work quickly and come prepared.

A1. Front Squats

Beginner: 5, 5, 5 @ 22x2, rest 1 min.

Intermediate: 3, 3, 3, 3; rest 1 min.

Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.

Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.

Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.

Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.

B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs

Less Advanced Folks: chin over bar pull-ups 3-6 reps

Ring Rows: 3-6 reps

Rest 10 min

On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.

Less Advanced: regular push-ups 3-5 reps or;

find your 1RM, add some height and do 5 reps.

Sunday, November 27, 2011

2011-11-27T10:18:00.004-06:00

Week 1 - Strength

A. Back Squat

Beginners: @ 22x2 - 5, 5, 5; rest 2 min

Intermediate and Advanced: Max, then -20 lbs for 2 reps x 3 sets; rest 2 min. Ask your coach how much weight to go down. 20 lbs is for very advanced lifters.

B. From the Rack:

5 Jumping BarBell Back Squats @ 50-60% of your 1RM

zero seconds rest

12 burpees AFAP

Rest 4 min

5 sets

First Flux Mock Weightlifting Competition

2011-11-27T09:28:00.011-06:00

Here are some more images from our first Flux mock Weightlifting competition.

Saturday, November 25, 2011

2011-11-25T22:20:00.002-06:00

A. Toes to Bar -Try and make all of your sets unbroken.

Beginners: 5-10 knees to chest x 3 sets; rest 2 min.

Intermediate: 10 Toes to Bar x 3 sets; rest 2 min.

Advanced: 21 Reps x 3 sets; rest 2 min.

B. Row 21 Cal

Push Press x 5 @ 105/145 lbs

Row 21 Cal

Rest 4 min.

6 sets

Big Jumps and Other Stuff

2011-11-25T22:09:00.006-06:00

Flux Holiday Special - Introductory Package!

2011-11-25T16:51:00.007-06:00

Friday, November 26, 2011

2011-11-24T23:38:00.005-06:00

A. BOX JUMPS

BEGINNER/INTERMEDIATE:

10 box jumps AFAP: (Find a height you are comfortable with jumping but that is still challenging)

rest 2 min.

4 sets

ADVANCED:

7 reps AFAP 34/38" (Or, go out on the street or playground and find something tall or interesting to jump). For ideas watch Mieka's and Jen's Introduction to Parkour Video on Facebook!

rest 3 min.

4 sets

B. For Less Advanced:

3 ROUNDS FOR TIME

14 KB SNATCH (7 PER ARM)

5 PUSH-UPS (IF YOU DO NOT HAVE A FULL PUSH-UP, FIND A DEPTH THAT ENABLES YOU TO DO 2-3 AT A TIME).

B. For More Advanced

FOR TIME:

Alternating between left and right hand: KB snatch + 1 KB Push-Up (place kettlebell on side and do a push-up) x 14 reps ( 1 rep = left and right total).

2011-11-24T09:23:00.007-06:00

BEGINNERS:

A. Front Levers

10 sec hold of elevated scaps. Try and bring your chest to perpendicular to the floor x 4 sets; rest 1 min

B. AMRAP in 20 min:

2 chin-ups (static).

2 wall walks

3 Heavy Thrusters ( I mean heavy)!

INTERMEDIATE:

A. Front Lever with knees pushed against elbows x 5 sec hold x 4 sets; rest 1 min.

B. AMRAP in 20 min:

2-5 chin-ups or pull-ups

3 wall walks

5 heavy thrusters

ADVANCED:

A. FRONT LEVER, NO ELBOW SUPPORT, ADVANCE FLAT TUCK X 5 SEC HOLD X 4 SETS; REST 1 MIN.

B. AMRAP in 20 Min:

2-4 Yewki tuck or no tuck (on rings)

10 Hip Taps

5 heavy thrusters

2011-11-22T22:48:00.003-06:00

A. 500 meter row AFAP

rest 12 min.

During your rest, do:

BEGINNERS

B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.

INTERMEDIATE - FIRST PROGRESSION

1-10 PUSH-UPS x 2 sets; rest 2 min.

INTERMEDIATE - SECOND PROGRESSION

1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.

ADVANCED: - FIRST PROGRESSION

1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)

ADVANCED - SECOND PROGRESSION

1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).

C. ROW 500 METERS AFAP

D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.

INTERMEDIATE: REPEAT B.

ADVANCED: REPEAT B.