Friday, Oct. 1

A. Handstand work 20 minutes
Beginner
-body line on your back 60 sec
-body line on your stomach 60 sec
-work on walking your way up the wall and holding your body line.
Advanced
do the body line on your stomach and back for 60 sec each and have someone push down to break your body line.
Handstands- chest to the wall. Practice pulling away from the wall with a partner and then practice breaking the body line (shoulders first and then hips) and reestablishing the body line.


B. butterfly push-ups x 5
push-ups x 10
squat (hip) snaps x 5 (advanced folks can jump onto an elevated surface)
air squats x 15
1 minute rest after each round
7 rounds

All of B can be scaled. Ask your coach for suggestions!

Pull-Up Drills

Both Ido and OPT gave me some new ideas for pull-ups drills, specifically working the negative for those who do not have a pull-up yet, and then moving onto weighted negatives. Also, if you have 5 perfect pull-ups you can start working on your one arm chin-ups.

Thursday, Sept 30, 2010

A. 2 halting clean deadlifts (3 sec pause) + 2 hang power cleans and 2 power cleans 70% 1RM -rest 2 minutes
3 sets

B. back squats - beginners do 2 sets of 5 reps @ 3212; advanced do 3-4 reps for 4 sets @ 2212- rest 2 minutes

C. Run 2 Km ( and no complaining!) For Time

Contemplation

September was a month of learning for me. First my course with OPT on Program Design and then our week long adventure with Ido Portal. Learning should always be an experience of discomfort for the student; without discomfort there is only a passive acceptance of information. Of course, there is the extreme opposite of passivity, which is an outright refusal of the new. This brings me to EGO. In my experience as a coach, ego is the primary obstacle for any athlete who wants to excel. Ego manifested looks something like this: "At my gym I am used to doing it a different way," or, "I don't have the flexibility to do that," or "I come from a powerlifting/gymnastics/olympic lifting/yoga/running background so we do not focus on that." These are all EXCUSES that people use to deflect responsibility for failure. My humble recommendation to you is to embrace your weaknesses and attack them with vigour. It is no surprise to me that the folks at flux that were willing to let go of their ego are also the ones that have improved the most over the years.

Schedule changes

Due to poor attendance in the lunchtime classes we will be going back to a noon hour class only starting Monday. This means there will only be a 12:00 pm class Monday through Friday. If attendance picks up again and an additional class becomes necessary we will re-introduce the extra class.

Wednesday, Sept 29, 2010

A. Pull-up work
advanced: do 5 static pull-ups and then 3 sets of 3 one arm chin-ups.
Intermediate: Do max static pull ups 3 x
beginner- static pull-ups, working up to 30 seconds. If you have a 30 sec negative move onto weighted negatives.

B. 200 meter sandbag run (pick a weight: 25 lbs, 40 lbs, 55 lbs, 75 lbs)
max knee to elbows
You have 150 sec to complete the sandbag run and then do as many knee to elbows as you can in the remaining time. Your score is based on the number of knee to elbows that you do.
Rest 3 minutes (work on handstands) Ask your coach for various progressions.
4 Rounds

Tuesday, Sept 28, 2010

A. 2 rounds - You may rack the bar for OHS and thrusters
A1. 20 sec of thrusters- rest 1 min 65/95 lbs
A2. 20 sec of sdhp - rest 1 min 65/95 lbs
A3. 20 sec of OHS - rest 1 min 65/95 lbs
A4. 20 sec of kb swings - rest 1 min 35 /50 lbs

10 minutes of active rest:
back bridges- be sure to get your head and shoulders stacked under each other
1 min body line on your back (have a partner check your line)
1 min body line on your stomach (have a partner check your line). Advanced folks can practice their body line between two boxes, medieval torture style.
400 meter run at 65% intensity

Return to Part A for two more rounds.

flux Fall feast Photos

Schedule Changes for this weekend!

flux CrossFit is hosting 6 workshops with Ido Portal this weekend!







To facilitate all of these workshops there are some schedule changes.

Regular WODs will take place:
Friday, Sept. 24th - 7am, 11:30am, 12:30pm, and 4:30pm
Saturday, Sept. 25th - 9am
Sunday, Sept. 26th - 9am
Monday, Sept. 27th - 7am, 11:30am, 12:30pm, and 4:30pm

flux CrossFit Kids will be moved to 1pm on Sunday, Sept. 26th

flux Baby Celebrations times 3

In the last few months there have been 3 flux baby girls born - Emery (Tom and Nicole), Addison (Suzanne and Shaun), and Gabrielle (Rochelle and Owen)!

On October 24th we're going to celebrate all three of them at Joan's house!

When: Sunday, Oct 24th at 4pm
Where: Joan's House - 2656 Albert Street (parking on street 19th Avenue)
You can park on 19th and mosey up the back alley (north) to the third house in on the east side to get to Joan’s back yard. Wine and nibble food will be provided.

What to Bring: Yourself, your family, a baby picture of yourself (for a game!!) - Men/Women/Children are all welcome!!

Three fabulous little girls born to fellow Fluxers need to be celebrated!! The babies will be there to be fawned over and manhandled!!

GIFTS: If you wish to contribute money to one/all of the new families there will be envelopes at the gym with a card to sign. You can also bring a gift to the shower, all is acceptable.

RSVP: To Jane at jane_mcleod@hotmail.com before October 20th.

Friday, September 24, 2010

A. 2 halting clean deadlifts + 2 hang power cleans + 2 power cleans @ 70% 1RM - rest 3 minutes - 3 sets

B. 1 power clean @ 85 % 1RM
3 box jumps 24 "
100 meter sprint
rest 3 minutes
7 Rounds

Ido on Sunday morning

flux CrossFit will be offering a class from 10 am to 1 pm on Sunday that will build on the basic equilibrium class. If you want to delve further into the movements I highly encourage you to attend. This will be a more advanced class. Take it in!

Thursday, Sept 23, 2010

A. Press 5 sets x 3 reps 11X1
rest 3 minutes

B. Helen
3 Rounds
400 Meter run
21 kettlebell swings
12 pull-ups
For Time

Meat Today - 6 pm

The meat is arriving today - probably around 6 pm or so. I will let you know an exact time later today. Check back on this blog for updates. I do not have room in my freezer for extra meat so please do your best to pick it up today. For those of you who were waiting for bison, you might want to get some beef instead. I do not know when Kevin will be bringing it in. I think the cost is $4.00/pound, cash or check is fine but cash is preferred.
The Meat will be arriving at 6 pm.

The Front Squat - elbows up!

Many of you are having a tough time getting the elbows up for the front squat and subsequently are complaining about sore wrists. Remember that when the elbows drop the wrists and forearms take on the load. We want that weight back on the shoulders, close to our center of gravity. Keep working on placing the barbell tight against the neck and practice driving the thumbs into the shoulders. This CrossFit video covers most of the common bad habits of the front squat.

Wednesday, Sept 22, 2010

A. Back Squats 21X1 3 sets of 5 reps
rest 2 minutes

B1. hang power snatch 30 seconds 90% intensity / 30 seconds hollow rocks 65% intensity
8 rounds
65/95 lbs
B2. run 800 meters at 65% intensity (basically active recovery)
repeat B1.

Final call for meat

This is the final call for meat. We have about 200 lbs available still. The meat is arriving tomorrow.

CrossFit Prairie Challenge

The flux CrossFit athletes represented well over the weekend! Many folks commented on our beautiful kb clean and jerks. A special shout out to all of those who came to support us - Jane, Cory, Traci, Caitie, Joan, Verne, Pumpkin's parents, Jane's parents (Doug and Diane), Steve and the boys and Rebecca and Rob's brood. Also a special thanks to Wendy for the paleo muffins and Heather for the inspirational playlist, and Betty Jane for the water bottles. And finally, thank you for all of the well wishes we received from flux athletes.

We are still waiting for the standings to be announced on CrossFit Saskatoon's website. I will post them when they appear. In the top 5 for Division 3 men, Rob placed first and Leonard placed 5th; Helen took second place in Division 2 women and I placed 4th in Division 1 women. I am so proud of our athletes, especially the first time competitors - Ariane, Pumpkin, Brenda, Rob and Leonard.

Tuesday, Sept 21, 2010

A. 2 halting clean deadlift: 3 sec hold at the top + 2 hang power clean + 2 power clean x 5 @ 65% 1RM
rest 2 minutes

B. 3 minutes of work/ 3 minutes of rest
AMRAP in 3 minutes
d.u. 21
KB swings x 21 35/50 lbs
ring push-ups x 7
4 ROUNDS

Flux Fall Feast

To welcome Ido and have an opportunity to celebrate healthy, local meat, flux CrossFit is inviting fluxers and family to our flux fall feast this Saturday, Sept 25. The celebration will get started after 7pm. Charity and I will be supplying the meat from Cool Springs Ranch. We ask those that attend to bring a small side vegetable dish. This is also a great opportunity to meet Sam and Janeen and their family. Janeen is making pulled pork and I will be making a roast chicken and jerk wings. Yummy!

Monday, September 20, 2010

A1. Front Squats 3 sets of 5 reps 32X1; rest 30 seconds
A2. weighted pull-ups sets of 5 reps 31X1
rest 3 minutes

B. 7 jumping squats 55/75 lbs
7 burpees
3 minute rest
90-95% intensity
7 Rounds

Friday, September 17, 2010

A1. Deadlift 5 reps @ 22X2 rest 60 seconds
A2. Ring dips 3 reps; Advanced do weighted ring dips 20X1; Beginners 4101; intermediate 3 full reps 21X1
Rest 4 minutes
3 Sets

B. AMRAP in 12 Minutes
8 thrusters 75/115 lbs
8 pull-ups
21 kb swings 35/50 lbs

Schedule for Friday, Saturday, and Sunday

There are 10 flux CrossFit athletes competing in the Prairie Challenge this weekend including a number of our coaches. This means there are a few changes in the schedule over the weekend.

Here there are:
Friday - 7am, 11:30am, 12:30pm, 4:30pm - (NO 5:30pm or 6:30pm WODs on Friday)
Saturday - 9am, 10am
Sunday - 1pm, 2pm - (NO flux CrossFit Kids class on Sunday)

Lucy will be coaching the 4:30pm Friday evening WOD and regular WODs on Saturday and Sunday.

Thanks so much for your understanding and all of your support! Everyone is welcome to come cheer flux on and to gather for dinner and drinks afterward.

Charity

Team Meeting

Hey Gang, the first workout has been announced. Aren't you glad we do all those awful over/unders in our warm-up? Meet at the gym tonight at 9 pm.

Thursday, September 16, 2010

A. Work on power cleans for 10 minutes from both the high hang, hang and bottom position.

B. at 95-100% intensity:
3 Rounds
3 power cleans 135/185 lbs
7 knees to elbows
100 meter sprints
rest 3 minutes
Then at 65% intensity work on double unders for one minute, L-sits for one minute and handstands for one minute x 2 = 6 minutes.
Return to part B and do 3 more rounds, resting 3 minutes between each round.

Joel Salatin and flux CrossFit cattle

Joel Salatin's new book: "The Sheer Ecstasy of Being a Lunatic Farmer."

Janeen just put me on to a new book by Joel Salatin, the quirky polycultural farmer!

http://www.chelseagreen.com/bookstore/item/the_sheer_ecstasy_of_being_a_lunatic_farmer:paperback


The cattle have been butchered and they are hanging in the shop. We basically have 1200 pounds of meat available for flux CrossFit members. You can buy boxes that are 50 pounds and 100 pounds. Please respond here to give me your order.

Wednesday, Sept 15, 2010

For this workout you should be working at 85% intensity. In other words, the body weight portion should be a nice steady tempo as should the run.
air squats x 25
pull-ups x 10
push-ups x 10
2 rounds
400 meter run
5 rounds

Beginners
air squats x 15
pull-ups x 5
push-ups x 5
2 Rounds
200 meter run
3 Rounds

Tuesday, Sept 14, 2010

A. Press 5 sets of 2 reps at a tempo of 10X0.
Rest 4 minutes after each set.

I would like you to drive the bar up as quickly as possible (indicated by the X). At the bottom and top of the lift I do not want any pause. On the way down (after you have driven the bar overhead) I want you to take one second to bring it back down to the bottom. Start relatively light and work your way up. Do a few warm-up reps as well.

B. 30 sec power cleans (these should be touch and go reps). You want to do a weight that enables you to continue for 30 sec without stopping but that does not leave you completely gassed. Pick an appropriate weight, approximately 75 % of your 1RM.
30 sec air squats (work on technique and form at about 65% intensity).
8 reps x 2 sets

When you go through it 8 times take a 5 min active rest. (work on pistols).

2 rounds

Tonight - A Toast to Darci for her B-Day

Yes, that's right - today is Darci's birthday! I wasn't sure when she would be back from Calgary so things are last minute.

We're going to have a toast to Darci tonight at La Bodega at 8:30pm (after the Olympic Lifting class).

I'm sorry about the short notice ...

Charity

Monday, September 13, 2010

A. Ido Prep

B. WOD

For time:
50 Box jumps 20/24
50 wall balls 14/20
100 d.u.
50 cal row

Reminder: Those folks competing in the Prairie Challenge this weekend should sign up to do their second workout of the day at 6:30pm and we will have a meeting to discuss how to prep for the lead up to and the day of the actual challenge.

Photos from Sunday's WODs

Cleans, Burpees, Sprints, monkey slaps, planks ... fun, fun, fun!

flux Folks competing this weekend ...

Darci would like to meet with all flux folks competing this weekend on Monday (tomorrow) at 6:30pm. We can do our second WOD together at this time. Then she'll talk to us about how to prepare for the rest of the week (i.e. nutrition, sleep, strategy, etc.).

Thanks,

Charity

Friday, September 10, 2010

Reminder - Stretching tonight at 7:30pm with Heather!

WOD

A. Wendler - Deadlifts

B.

7 Rounds of each exercise and then move on to the next exercise

30 secs kb swings 30 secs rest (35/50)

30 secs push press 30 secs rest (65/95)

30 secs knees to elbows 30 secs rest

30 secs sdhp 30 secs rest (65/95)

Mieka off to Edmonton for CrossFit Level 1 Certification

Another flux CrossFit superstar athlete is off to take her CrossFit Level 1 certification in Edmonton this week. Good luck Mieka!

Our Fearless Leader off to begin OPT's coaching certification program

Yep! Darci - our fearless leader - is off to begin OPT's coaching certification program this weekend! You can check out the program info here:

http://www.optimumtraining.ca/opt_ccp.htm

Thursday, September 9, 2010

A.
Handstand Practice
Squat Practice

B.
"Cindy"
AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats