BISON! LAST CHANCE

If you want bison please get your order to me ASAP!

Rochelle and her Handstands

I am so jealous.

Nice toes.

Leona and the medicine ball

Leona never believed her butt would ever come into contact with the medicine ball during the squat.

Butt and ball pined for each other.

They were united the other day, many times over. Consistently, Leona actively pulls her hips and posterior chain below the patella. These photos do not do her justice either as they do not demonstrate the curve in her lumbar spine as she drives the hips back. Now, we work on the elbows.

Theresa - the olympic lifter

Theresa was at the grocery store showing off her mad olympic lifting skillz the other day. The clerk insisted Theresa accept her offer of assistance to carry the bags to her car. "Are you sure? These bags are very heavy." To which Theresa replied: "I may not look it but I am an olympic lifter." And with great ease Theresa swooped the heavy bags off of the counter.

BISON!

The Bison has been sacrificed.

The Bison will be butchered this weekend.

The Bison is a Magnificent Creature.

GRASS FED AND FINISHED. NO FEED LOT. HUMANELY KILLED. NO UNNECESSARY STRESS TO THE ANIMAL. LOCAL FARMERS AND A LOCAL BUTCHER.

PICTURES OF THE PASTURE WHERE THE BISON GRAZE COMING SOON.

The finished price will be at least $4.50/pound but probably a bit more.

I am taking orders now. There will be some steaks and the rest will be ground.

Kid's Class Changes for this week only

Thursday, Nov 26th the kid's class will be at 4:30pm

Saturday Nov 28th kid's class will take place on Sunday Nov 29th at 1pm.

Reminder-Stretching Class Thursday Night

Stretching class is this Thursday at 7pm.

Also, we made one last minute change to the shirts. We decided not to use the phrase "Making Regina Stronger One Snatch at a Time" on the shirts this time around.

The Clean

Here is an instructive sequence of Tony and Rochelle doing a hang power clean during DT. Both do a great job of keeping a vertical relationship to the bar.

Kettlebell Swing

If you get tired of the two handed kb swing try it with two kettlebells. This morning Brendan and I did our workout with 2 kettlebells.

Our workout was 5 Rounds

10 double kettlebell swings I did 30lb x 2 =60lbs and Brendan did 40lb x 2 =80lb

7 deadhang(d) pull-ups

30 air squats

This is what it looks like. I found you have to work extra hard to compensate for muscular imbalances between each side of the body.

Tomorrow...

DT is on deck!

I am super excited to give it a go!

http://media.crossfit.com/cf-video/CrossFit_DTCFLA.mov

http://media.crossfit.com/cf-video/CrossFit_DTCFLA.wmv

Another Reason I Heart the Sport of CrossFit

In the last couple of days the flux CrossFit athlete's have really reinforced and reminded me of all the reasons CrossFit has had such a profound impact on my life. Today, Traci, Joan, Caitie and Brenda proved that if you show up to the workout, you work hard, and you concentrate on your weaknesses, you will become a better athlete. When Joan, Traci and Caitie started they used the blue bands for pull-ups, and they could only manage one or two, and often with a push off of the box. Now they are all kipping and Brenda got a full kip in without any band support. They have all improved on their overhead squats as well, with Joan demonstrating superb midline stabilization. CrossFitters get it. As a CrossFitter you do not simply 'work-out'; you train as an athlete trains. You may have come into the gym initially to 'lose weight' or 'tone-up' but you quickly demand much, much more from your body. I can guarantee that when an athlete fights for that first kip, or a personal record on the clean and jerk, the last thing they are thinking about is whether or not this is going to help them lost weight. And is that not liberating?

You make goals. You get strong. You fight for your accomplishments.

Congratulations to all of you for your dedication.

Sandbaggin' it!

Suzanne and Judy at dusk. I tip my hat to the early morning and late evening crowd for running in the dark. This group of athletes has to react very quickly to the potholes that suddenly appear under foot.

AGILITY - one of the 10 recognized physical fitness skills of CrossFit.

AGILITY defined: the ability to minimize transition time from one movement to another.

clothing update

Back








Front








Here is the new design and pricing for the flux CrossFit clothing.

The T-shirt and thermal long sleeve are from American Apparel. Check out their website for sizing if you are unsure.

Tri-blend women's and men's t-shirt will be black. $20.00
Thermal unisex long sleeve in either melange blue or red. $30.00
hoodies men's and women's red. $45.00 (the hoodies are zipperless. They are not American Apparel. I tried a women's medium yesterday and it fit perfectly. They are not boxy or too long in the torso.

I will need to know sizes and colours ASAP. I would like to place the order by Friday as it will take a total of 3 weeks for the finished product.

I hope you like the design.

Aggression Is not a 4 Letter Word

Be aggressive.

Commit.

Does this sound familiar?

It is often remarked that CrossFit is just as much an exercise in mental fortitude as it is in physical exertion. Often, the mind and body are at odds with one another during a metabolic conditioning workout and it is often the mind that gives up far sooner than the body. Chances are, when you think you have reached your limit point your body will surprise you and enable you to get out one or two more reps.

Aggression and commitment are integral to powerlifting and olympic lifting. Approach the bar with confidence and drive and you will succeed; approach with bar with apprehension and you will fail. Of course failing on a heavy lift is a necessary part of the CrossFit experience; but wouldn't you rather fail with grand confidence rather than with an impoverished mindset?

Brenda reaches her limit point.

A gorgeous November Afternoon

I love being outside on days like this!

Congrats to Brenda and Traci for doing the prescribed weight on today's workout.

Zone Meal

Here is an example of a 4 block and a 3 block zone dinner that I prepared for Charity and I.

The meal consists of chicken that I baked in oregano, garlic and freshly squeezed lemon and olive oil. Tzatziki sauce (diced cucumber, yoghurt and dill). Always go for the yoghurt that is high in fat and low in sugar. Rochelle makes her own yoghurt if you want to give that a try. We had spaghetti squash with olive oil and some salt and I supplemented the squash with 9 blocks of egg noodles to get enough carbs. Finally, I made a mixture of onion, tomato, cucumber, olive oil, vinegar and red pepper and about 5 fistfuls of spinach.

Oh and a nice chianti because really, the meal would be incomplete without a glass of red wine.

Reminder of Olympic Lifting Class

Monday night at 6pm is our first olympic lifting class. Coach Shaun has asked that everyone taking part arrive about 10 minutes early to stretch and warm-up. Please use the basement stretching area.

This is very exciting!

Friday Night: Wine and Stretching

Under Fran's guidance we did an hour of stretching. Fran introduced and reinforced the ever important hollow position. Then... the night spontaneously erupted into a party!

We drank red wine and between sips we practiced muscle-ups and kipping swings and added to our repertoire of party tricks.

Boys Boys Boys

flux CrossFit Clothes

Hi all,

We are in the process of making clothing decisions. We are going with American Apparel and we are ordering the tri-blend t-shirt, the thermal underwear shirt, the winter vests and hoodies. Go to American Apparel to check out the styles. All of these clothes come in men's and women's. As for the hoodies, we are not sure which style to go with. We would like to get a sense of what everyone is interested in purchasing. Unfortunately, we do not have prices available yet but they will be considerably more expensive than our $10.00 T-shirts. We will unveil our very cool new logo and graphics soon.

Please let us know what you would be interested in purchasing.

ONGOING ZONE CHALLENGE

Soooo, how's the zone/paleo/locavore thing going?   

Support your friendly local Saskatchewan farmer!!

Reminder of the Community Supported Agriculture potluck and presentation this Saturday.  

Celebrate the folk tradition of the fall supper and come out to the potluck on Saturday.  

More Schedule Changes

Based on the needs of all you fluxers there will no longer be any 8am classes Monday through Friday.  Also, there will no longer be a 6am class on Friday. 

Instead we've added an additional class to Sunday at 2pm and Monday evening at 7pm. Take a look at the updated schedule page for more info.

 

Additional class for Sunday Afternoon

I am adding an additional class on Sunday at 2pm.  This will go into effect November 15th.  

Sunday Afternoon

The many faces of flux CrossFit...

flux CrossFit video #1

Here is the first flux CrossFit video (click on the blog title if the video doesn't work on this page):



And there are many more to come!

This Wednesday and other schedule changes

6-9am is canceled for Wed morning. Brendan will be coaching 10am, 11am and 12 noon on Wednesday. There will be no other classes for the remainder of the day.  

Also, effective Nov 16 the 6pm class will be moved to 7pm.  At 6pm we will have the olympic lifting class.  This way, people who attend the olympic lifting class will have the opportunity to do a workout if they so desire at 7pm.  

Fran's Stretching Class- 7pm on Friday, Nov 13th

It's stretching time with Fran again! 

This Friday at 7pm. 

You know you need this.

YAAAH BURPEES!

Community Supported Agriculture

The Eco-Farm Community Supported Agriculture Project is currently taking on new members! I am super excited to join this great forward thinking initiative that enables urban folks like us to invest in locally grown, nutritious food. Below is the website that explains the project. You get access to fresh beef, eggs, chicken, vegetables, etc. 

Also, there is a potluck on Nov 14th at 5:30pm at the Glencairn Recreation Centre. Here you will have an opportunity to hear Keith Neu present on the Community Supported Agriculture Project complete with slide show presentation. 

I am going to attend. Anyone else in? 

http://www.reginaecoliving.ca/index.php?option=com_content&view=article&catid=18:initiatives&id=322:csa-contract&Itemid=28

Learning the deadlift

Here are Gwen and Geoff, mother and son, working on their deadlifts. 

One of my favourite things about flux CrossFit is having the opportunity to work out with parents and kids together. We are starting to get quite a few parent/child combos. 

Snatch Workout

Ooooh Jasinta, 

Faster than the speed of lightening! 

New member of flux CrossFit

This is Yvonne and Gary, two of the newest members of flux CrossFit. They have been coming for about 4 weeks now and are making incredible gains. Both of them are rapidly improving their functional strength.  They are all heart when they work out and go at it 100%.  

Shaun Kaufmann, flux CrossFit's new Olympic Lifting Coach

Getting to know Shaun...

Shaun Kaufmann is a former competitive Olympic weightlifter.  A former Western Canadian Summer Games champion and bronze medal winner at the Canadian National Weightlifting Championships, Shaun has a personal best total of 257.5 KG (117.5 KG snatch, 140KG C&J) at a body weight of 85 KG.  Shaun holds a Masters Degree in Computer Science from the University of Regina and is currently pursuing his Level 3 in Krav Maga.