Monday, October 27, 2014

A. Touch and Go Power Clean and Power Jerk
Work to a heavy but manageable 5 reps and do all sets at that weight x 4 sets
Rest 3 minutes.

B. CrossFit Open Wod -14.1
30 Double Unders
15 snatch 55/75 lbs

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

http://games.crossfit.com/workouts/the-open

Coaching Mentoring Program

At Flux - School of Human Movement we have many unique mentoring programs. These photos show 2 of our Flux teens, Braiden and Laura who are in our junior coaching mentoring program!

The Gut Talk & Community Potluck

We're hosting a Flux Community Potluck on Saturday, November 1; come to the talk before (details below) or just for the food at 5pm - either way, hope to see lots of you there!

You can RSVP on Facebook, or just write a comment here with what you plan on bringing to the potluck.

The Gut Talk - Discussing the Connection Between the Gut and the Brain with Dr. Marika Geis

Topics covered: 
- healing your gut essentially puts you on track for healthy aging and mitigates the risk factors involved in the development of chronic disease;

- outlining the basics of gut physiology and the links to immunity, inflammation, and mood;

- a loose guide identifying when something is amiss - what does dysfunction look like; and

- what to do about it - simple tools to heal every stage of digestion.

About Dr. Marika Geis:
Marika is a registered, licensed doctor of naturopathic medicine in British Columbia and Saskatchewan. She trained at the accredited Canadian College of Naturopathic Medicine in Toronto, Ontario and was graduated in May of 2006.
Her clinical year brought with it valuable experience working with HIV/AIDS patients at the Sherbourne Health Centre, in addition to her regular rotation at the Robert Schad Naturopathic Clinic, the largest in North America.
In the years leading up to her role as Naturopathic Doctor, Marika earned a Bachelor’s of Science degree in Exercise and Health Physiology at the University of Calgary. She has traveled extensively throughout Southeast Asia, India and Taiwan in addition to the Middle East and Australia. Her travels have brought unique learning experiences which continue to resonate and inform her approach to living as balanced and fulfilled a life as possible.

This talk will take place at Flux - School of Human Movement, 3424 13th Avenue on Saturday, November 1st at 4pm. This event is FREE but we will be accepting donations for the non-profit organization - Regina Cat Rescue. The talk will be followed by a potluck to celebrate the end of our “Heal Your Gut Challenge 2014’.

The Entangled Animal Speaker's Series was created by Principal Coach and Owner of Flux - School of Human Movement, Darci Anderson, as a way for people to critically engage with and ask questions on topics related to food, health and ecology. Past guest speakers include Dr. Shannon Hayes, author of Long Way on a Little and The Radical Homemaker's Guide and Mr. Philip Brass of the Peepeekisis First Nation.

Best Of Regina - last chance

Last day to vote folks!

Lots of your fellow Fluxers were nominated in the Prairie Dog 'Best of Regina 2014' poll, but a special shout out goes to Sandra K (best volunteer) and Regina Cat Rescue (best non-profit).

We recently emptied the late fee collection box, and with your help and our annual donation, we were able to give over $800 to our furry friends in 2014 alone!

To vote for Sandra, Flux and everyone one else, follow this link. 

Sunday, October 26, 2014

A. Choose between muscle up practice or toes to bar. You have about 20 minutes for Part A.
Muscle up
Advanced: accumulate as many kipping muscle ups in 15 min as possible.
Intermediate: this is you if you do not have a kipping muscle up but you do have strict ring dips and pull ups. Do a 10 sec false grip hold for 3 sets. Then, do 10 bodyline/hollow body swings x 3 sets.
After that, practice the full movement.

Toes to Bar
You have toes to bar but are having a tough time getting rid of the extra kip. Work on the swing and pull. If you think of toes to bar as Straight Arm Scapular Strength this will help in pulling the bar towards the hip and activating the scaps.

You have very little activation of scaps in your knees to chest. Scap arch pulling x 8 reps with 3 sec hold.  x 3 sets

B.  Advanced:
     30 sec AMRAP Box Jumps Touch and Go
     30 sec AMRAP ring push ups
     Rest 2 minutes
     5 sets

    Intermediate:
    45 sec AMRAP Box Jumps Touch and Go so drop height. 45 sec is a long time.
    45 sec push ups
    Rest 3 minutes
    5 sets

Saturday, October 25, 2014

A1. HSPU
Advanced: 5 reps x 4 sets (go to deficit if possible but you need to hit 5 reps. If you miss a rep on your first 3 sets, it is too intense. If you miss a rep on last 2 sets, rest 30 sec and get the last rep in.

Intermediate: 5 reps x 4 sets to a height. 

Beginner: downward dog hspu with feet together. I don't care about protraction for CF hspu.
10 reps x 3 sets
Rest 60 sec.


A2. Back Squats 8-10, 6-8 or 4-6 @ 32x2 x 4 sets; rest 60 sec

B. For Time:
 100 shoulder taps
     then:
2 rounds for Time:
KB Swings x 25 35/55 lbs
Toes to Bar x 20 reps
Then: 
Run 400 meters

Friday, October 24, 2014

A. Clean High Pulls
Advanced: Take your max clean and jerk and add 10 lbs. Do:
5 reps x 3 sets all at same weight.

B. For Time: Compare to Monday.
thrusters x 35 65/95 lbs
kipping pull ups x 35
OHS x 35 65/95 lbs

Thursday, October 23, 2014

A. Snatch from Blocks:
Advanced/intermediate: work to a heavy but proficient 3 reps and then do 3 more sets at that same weight.

Beginner: 5 reps (power is fine) 4 sets

Rest 3 minutes.

B. For Time:
Snatch x 20 reps 75/105 lbs
then:
     3 Rounds for Time:
      kipping muscle ups 3/5
      Double unders x 30
then:
 Run 400 meters

Wednesday, October 22, 2014

A. Front Squats 8-10, 6-8 or 4-6
advanced at 30x1
beginner at 22x2

B. On a 2 minute clock:
Power clean and jerk x 8 reps 95/135 lbs
mountain climbers x 30
5 sets

Base today's numbers on Monday's numbers.
You need a 135/175 lb clean and jerk to do this prescribed. For today, I would rather you dropped the weight and kept the reps @ 8.

Beginners:
No Clock - I want 5 solid clean and jerks followed by 30 mountain climbers. Rest 2 minutes. 5 sets

Tuesday, October 21, 2014

Along with the rest of your warm up, do some ankle and knee prep for the hollow body jumps
Warm up with bodyline/hollow body jumps x 1 length x 5 sets
These are a great deal of fun - tricky and explosive. When you get it right it feels like flying.
Note: If you have knee issues, work on rehab/prehab with some sissy squats and first progression shrimps.

A. Choose between muscle up practice or toes to bar. You have about 20 minutes for Part A.
Muscle up
Advanced: accumulate as many kipping muscle ups in 15 min as possible.
Intermediate: this is you if you do not have a kipping muscle up but you do have strict ring dips and pull ups. Do a 10 sec false grip hold for 3 sets. Then, do 10 bodyline/hollow body swings x 3 sets.
After that, practice the full movement.

Toes to Bar
You have toes to bar but are having a tough time getting rid of the extra kip. Work on the swing and pull. If you think of toes to bar as Straight Arm Scapular Strength this will help in pulling the bar towards the hip and activating the scaps.

You have very little activation of scaps in your knees to chest. Scap arch pulling x 8 reps with 3 sec hold.  x 3 sets

B.  On a 60 sec clock:
    Run x 100 meters
     KB Swings x 15 35/55 RX today is american.
     AMRAP burpees in remaining time.
     Rest 3 min
     7 sets