Cool Springs Ranch Picnic and Tour next Saturday!

So many of you at Flux have made meaningful and thoughtful changes to your physical health. You are all becoming better movers, you are stronger and your food choices have changed. Why not take your food choices one step further and come out to Cool Springs Ranch to see where your food comes from? Why is this important? More and more, we are disconnected from nature and our fragile ecosystems. Visit Cool Springs Ranch and you will come to appreciate their hard work to restore Native American grassland and to polycultural farming in general.

Folks who eat a Primal diet are often a step ahead of others when it comes to thinking carefully about food choices, but I think there is room to grow. If the focus is simply to 'eat meat,' regardless of its origins, human animals severe their connection to the natural world. Humans are a part of their ecosystem; they do not exist outside of it, on a pedestal.

So come out to Cools Springs Ranch this Saturday for a barbecue and a tour. Charity, Dad and I went out for a day and we had so much fun. I really came to appreciate the science and experimentation required of folks like Sam and Janeen as well as the challenges of polycultural farming in Saskatchewan.

http://www.facebook.com/event.php?eid=134078166684947

Wednesday, August 24, 2011

A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min. If you have been stuck at a particular weight don't forget about our small incremental plates. Also, you can do your doubles at a slightly higher weight as well.

B. Push Press
Beginners: 3, 3, 3, 3; rest 2 min
INtermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


For Part C. Start at any of the stations.

C1. Petersen Step Up
8 reps per leg x 3 sets @ 40X0

C2. GHD extension (1 leg at a time): x 8 reps @ 30X1 x 3 sets

C3. elegant gymnastics pose (we need a better name for this one): 8 reps x 3 sets

C4. Push-Ups
Beginners: 1 negative x 3 sets
Intermediate: AMRAP perfect push-ups in 1 min
Advanced: either ring support push-ups or regular ring push-ups x 1-10 reps x 3 sets

Bridge City Beat Down registration extended

Yep, that's right! You have until midnight tonight to register for the Bridge City Beat Down (otherwise known as the Prairie Challenge). Here's the link:

http://www.crossfitsaskatoon.ca/bcbd2011

Tuesday, Aug 23,2011

This is a tapering week so If you have been training four or more time/week go easy this week. Train up to three times, squatting only twice. Go for a massage and rest up.

A. Handbalancing
Beginners: 30 sec hold x 5 sets: rest 1 min
Intermediate: do 3 sets of 10 sec holds in total
Advanced: do 3 sets of 30 sec holds in total

Your partner starts the clock only when you are balanced. If your feet touch your partner the time stops. Kick up for these sets.

B1. Pull-ups
Beginner: 1 negative x 4 sets; rest 1 min
Intermediate: 1-5 pull ups or chin-ups x 4 sets; rest 1 min
Advanced: do 1-3 static muscle ups x 4 sets; rest 1 min

B2. 200 meter sprint (100 meters there and back) x 4 sets; rest 2 min.

C. Toes to bar
Beginner: 5 reps as perfect as possible x 4; rest 1 min
Advanced: amrap unbroken x 4; rest 1 min

Monday, August 22, 2011

A. 10 min of joint prep and mobility for shoulders.

B. Push -Ups

Beginner: 1 negative, rest 1 min x 5 sets
Intermediate: 1-10 push-ups, rest 1 min x 5 sets
Advanced: support position ring push-ups, 1-7 reps, rest 1 min x 5 sets

C. For Beginners only: After your negatives, find your 1RM for depth, then add some height and do 2-3 reps x 3 sets; rest 1 min.

D. deadlift UNBROKEN AMRAP @ 90% of your 1RM
rest 20 sec exactly
12 box jumps 24"
rest 20 sec exactly
30 sec of scapular retraction (hold for 1 sec at top).
rest 2 min
5 sets

Sunday, Aug 21

Last day on Haifa. Today we travel to the Lebanese border.

A. Handbalancing

B. Front squats

C. 40 meter sprint x 5 sets; rest 2 min
D. 100 meter sprint x 5 sets; rest 4 min

This week is a tapering week so if you have been training 4 or more times a week drop it down to twice for this week. Next week we go hard again. or, just go by feel. If you are feeling tired or sluggish take it easy this week.

Saturday, August 20, 2011

A. Bridges x 5 reps

B. Front Levers
beginners: 10 sec scapular retraction, working to elevate rib cage x 4 sets; rest 1 min
INtermediate: 10 sec hold with elbows pushed against knees x 4 sets; rest 1 min
Advanced: 10 sec hold, no elbows, extending knees beyond bars x 4 sets; rest 1 min

C. CrossFit Sectional Workout 2011
AMRAP in 7 min
3 thrusters 65/95 lbs
Advanced do chest to bar pull-ups
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
12 pull-ups
etc.

Friday, August 19, 2011

A. HSPU

B. For Time:
800 meter run
KB Swing x 25 reps 35/50 lbs
Push Jerk x 7-15 reps 105/155 lbs

rest 7 min

C. For Time:
Row 1000 meters
25 Renegade Rows 25/40 lbs
One renegade row is 1 push-up, pull to the left side and pull to the right side.

See June 9th for previous results.

Please post times to the blog!

Thursday, Aug 18, 2011

A. Handbalancing

B. Testing Day
See July 8, 2011

10 Hang Power Cleans 95/135 lbs
400 meter run
12 burpees
3 Rounds

DAY TWO AND THREE OF THE MOVEMENT CAMP

I have been so exhausted at night it has been tough to do any blogging. We usually train until around 7 or 7:30 pm, eat, shower and then sleep.

We went for a hike yesterday and then found a nice grassy area to practice our falling and our rolling. I can't wait to introduce this into a new movement class! I honestly didn't think I would enjoy these elements but it was so much fun. We did one drill where two partners would swing the other partner back and forth and then on the third swing hurl the partner in the air. First and foremost, the goal was to overcome fear, and secondly, to land with some grace and efficiency.

I felt a tinge of sadness when we first started to learn how to fall. Fear make you feel old. When you are learning these movements you can't help but to return to your childhood, to a time when you did these movements simply because they made you laugh. If you haven't continued with these movements into adulthood, you must re-learn them and it isn't just pure fun. You must overcome fear. Your body feels awkward and stiff. But, in a few short hours it began to feel much more natural and intuitive. We are going to go some back walkovers and some arial cartwheels in the next few days.

Boxing! We are working with Jacob Daskalo and his sons Danielle and Tony. Danielle is 16 years old and is currently ranked second in Europe. The history of this family is remarkable. Jacob's father was a Romanian Jew coaching boxing in Europe during the Second World War.

Jacob is a great coach. We end our session with Ido around 4 pm and then we box the rest of the day. The boxing is our primary form of metabolic conditioning. The footwork is challenging and you must be quick and coordinated. Today, we use the mouth guards and we learn defensive techniques.

http://youtu.be/vkdSMtT3p4c

Had a great discussion regarding balance and what it means to be an athlete. It is so important to be strong and to squat and press and all that fun stuff. But, if you can't isolate muscles and articulate movements what is the point? I want to be able to squat AND do handbalancing and do a simple backwalkover. I want to run and jump AND twist. I don't want to be one of those athletes who can backsquat 400 lbs but is unable to efficiently stand up from a seated position.