flux CrossFit and flux CrossFit Kids T-Shirts

We're putting in the order on Monday and we need to know the following:

1. do you want one or more? 

2. what's your size?

3. which slogan do you want to go with? (there's just one slogan for the kids shirts)

They'll be in by Friday.

Darci

Wednesday, July 1 - Holiday

flux CrossFit will be closed for the holiday on Wednesday, July 1. 

For those of you who still need a flux CrossFit W.O.D. here's one that you can do just about anywhere:

5 Rounds for Time

100 Air Squats

30 Push-Ups

This is also a great workout when you're on the road ...

Darci

flux CrossFit Kids class Tues/ Thurs/ Sat

Just a reminder that we're holding flux CrossFit Kids classes along side regular flux CrossFit classes with Coach Charity on Tuesday and Thursday at 6pm and on Saturday morning at 10am.

 

This past Tuesday we had an absolute blast with Fran's Fada Dance class. Check out the mad skills of these young flux CrossFit Kids:

 

Jasinta's cheerful optimism

Theresa's Journey

I am so proud of Theresa.  Her strength and stamina are to be applauded. She works hard at the gym and approaches each workout with a strong will. 

Fran Encounters Fran

Fran is a natural athlete. She has an extensive background in dance and yoga and is one of the instructors at Fada Dance in Regina. 

Darci's Long Femurs

Here I am doing Isabel (30 squat snatches for time).

Because I have long femurs I have to be extra patient as I get ready for the pull.  Notice that my knees are still bent. I should be waiting a bit longer before I jump. Coach Burgener's cue for the jump is 'pockets.' Once the bar gets to where your pockets are on your pants, JUMP! 

On a positive side, I have speed. Check out my hair! 

Charity doing Grace

Charity has great extension through her hips, knees and ankles. Notice the big pull (heave) as she prepares to get under the bar. 

Rochelle's Ring Push-Ups

Rochelle is a strong girl. Check out her ring push-ups.  Ro excels at the bodyweight exercises.

Understanding 'core' strength

Many athletes at flux CrossFit ask me how they can better develop core strength. For many folks, 'core' strength is about isolating the abdominal area through the classic sit up or crunch.  But what do we mean by 'core' anyway? In the CrossFit vernacular, the core of the body refers to the torso and trunk. You can think of the hips and trunk or torso of the body as the hub of the wheel, while the extremities are the spokes. ALL ATHLETIC MOVEMENT BEGINS WITH THE HIPS AND TORSO and emanates outwards to the limbs. If the movement does not engage the hips and torso, we do not do it. Once you understand what 'core' strength is, the much revered ab crunch loses its allure. This is not to say that sit-ups or crunches do not have a place in an effective core strength and conditioning program, but they are really a very small piece of the puzzle when it comes to understanding core strength.  The OVERHEAD SQUAT, for instance, is superior to the crunches in developing core strength. Why is that? THE OVERHEAD SQUAT DEMANDS MIDLINE STABILIZATION (the proper alignment of the hips, pelvis and spine).  I am sure you all remember the first time you went overhead with the bar. The pvc  pipe probably swayed back and forth over your head as you struggled to keep the bar over your centre of gravity. Check out the alignment of the hips, pelvis and spine in this diagram, with the pelvis identified as the blue circle that connects the hips to the spine. 

When it comes to developing core strength you should think outside the box! An athlete could do 1000s of crunches and never develop the same kind of core strength that is demanded by the overhead squat. As coach Glassman states: "The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed" 

a: This is the position for the overhead squat. 

With perfect stability, movement, and alignment 

this position does not increase the moment 

about the hip or back. The difference in an 

athlete’s strength when squatting here, overhead, 

as opposed to position b, the back or front squat, 

is a perfect measure of instability in the torso, 

legs, or shoulders, and improper line of action in 

the shoulders, hips, or legs, and weak or flawed 

posture in the squat. (From, The CrossFit Journal, Issue 36)

flux CrossFit Kids Saturday Class

Discussing the flux CrossFit Kids W.O.D

warm-up

learning the press

Animal tag with the adults after the flux CrossFit W.O.D. 

Our first flux CrossFit Kids Class

Why CrossFit?

CrossFit is a postmodern MASH UP of movements and stimuli!

CrossFit is a generalized physical fitness program. This means that when you show up, commit yourself to the W.O.D.S, and practice healthy and ethical dietary choices (more and more I do not think there is much difference between healthy eating and ethical eating) your fitness improves. But what is Fitness? CrossFit outlines 10 key elements that make up general physical preparedness. These include: Cardiorespiratory and endurance, stamina, strength and flexibility, power, speed, coordination, accuracy, agility and balance. CrossFit shows no mercy for the specialist, and yet more and more athletes across the world are using the principles of CrossFit to train for specific sports. Want to become a better football player, soccer player, runner dancer? CrossFit! The CrossFit program is based on SCAVENGING from different skill sets and physical movements. CrossFit draws on:

The olympic lifts (the snatch and the clean and jerk) are unrivaled in their ability to increase agility, speed, power and flexibility. One of my biggest pet peeves is the misrepresentation of olympic lifters as brutish oafs who can't touch their toes. Indeed, members of the San Fransisco ballet are incorporating the olympic lifts in their regime.

Strength training: deadlifts, squats and presses. They make you freakin' strong! These movements increase your bone density, increase your metabolism and they assist in making everyday life easier.

Gymnastics: Besides being a lot of FUN, gymnastics (pushups, pull-ups, ring dips, etc) also contribute to the 10 elements of fitness. Gymnasts have tremendous kinesthetic awareness ( awareness of the body in time and space). This kinesthetic awareness is vital to coordination and agility and balance.

Monostructural cardio: the simplicity of running, rowing, swimming and biking is also incorporated into CrossFit workouts.

CrossFit for Kids

Flux CrossFit will be offering two kids classes next week, Thursday June 18th at 6pm and Saturday, June 20 at 10am.  Please email Darci for more info. 

Exciting News

Charity is off to San Diego for the CrossFit Kids Certification next week! 

This means that we will be offering two kids sessions next week. I will post the schedule as soon as we get it worked out. Also, check out CrossFit kids. There is a link to it on the main CrossFit site. 

Also, Brendan and Lucy are going to be completing their CrossFit Level One Certification in Vancouver in September. 

INFAMOUS W.O.D

Mental Preparation

We are doing GI JANE on Tuesday (100 burpee pull-ups for time), Grace on Wednesday (30 clean and jerks for time) and Eva on Thursday (5 rounds of 800m run, 30 kb swings and 30 pull-ups).

Check them out on the CrossFit mainsite. 

 

Congratulations to Jane and Charity

Jane and Charity completed their level one CrossFit certification this past weekend in Edmonton!

These fine athletes will be coaching at flux CrossFit  from time to time. 

MIke's Push Jerk

Check out Mike's push jerk. Notice the full extension of the hips as he heaves the bar overhead.