I posted this a couple of weeks ago but here it is again just as a reminder (and for all the new Flux athletes)!
July 1 - closed - the rest of the weekend is regularly scheduled classes!
Changes to Regular Sunday and Thursday classes
Starting on Sunday, July 3rd the schedule for Sundays will be as follows:
11am-noon WOD
noon-1pm WOD
1pm-2pm Gymnastics
Starting on Thursday, July 7th the schedule for Thursdays will be as follows:
7am WOD
11am-noon WOD (with babies too)
noon-1pm WOD
5pm-6pm WOD
6pm-7pm Mobility and Pre-Hab
7pm-8pm WOD
Thanks!
Charity
Thursday, June 30, 2011
A QUICK CHECK-IN
HELLO FLUX ATHLETES,
OVER THE NEXT MONTH I PLAN TO MEET WITH EACH ATHLETE FOR ABOUT 15 MINUTES. I WANT TO GO OVER YOUR CURRENT GOALS, ANY PLATEAUS YOU HAVE HIT, ETC. WE WILL ALSO DISCUSS THE CONCRETE WAYS THAT YOU CAN REACH YOUR GOALS.
CHARITY WILL BE IN TOUCH WITH YOU TO SET UP THE APPOINTMENT. IN THE MEANTIME, YOU MIGHT WANT TO START THINKING ABOUT ANY MOVEMENTS OR BENCHMARKS THAT YOU WOULD LIKE TO IMPROVE. EXAMPLES MIGHT BE A 30 SEC HANDSTAND WITH PALMS AGAINST THE WALL, A BODYWEIGHT BACK SQUAT OR DOUBLE BODY WEIGHT BACK SQUAT, DECREASING YOUR 400 METER RUN TIME, TO TAKE CARE OF NAGGING SHOULDER INJURIES OR TO GAIN MORE MOBILITY THROUGH THE HIPS. `
-DARCI
OVER THE NEXT MONTH I PLAN TO MEET WITH EACH ATHLETE FOR ABOUT 15 MINUTES. I WANT TO GO OVER YOUR CURRENT GOALS, ANY PLATEAUS YOU HAVE HIT, ETC. WE WILL ALSO DISCUSS THE CONCRETE WAYS THAT YOU CAN REACH YOUR GOALS.
CHARITY WILL BE IN TOUCH WITH YOU TO SET UP THE APPOINTMENT. IN THE MEANTIME, YOU MIGHT WANT TO START THINKING ABOUT ANY MOVEMENTS OR BENCHMARKS THAT YOU WOULD LIKE TO IMPROVE. EXAMPLES MIGHT BE A 30 SEC HANDSTAND WITH PALMS AGAINST THE WALL, A BODYWEIGHT BACK SQUAT OR DOUBLE BODY WEIGHT BACK SQUAT, DECREASING YOUR 400 METER RUN TIME, TO TAKE CARE OF NAGGING SHOULDER INJURIES OR TO GAIN MORE MOBILITY THROUGH THE HIPS. `
-DARCI
Wednesday, June 29, 2011
THURSDAY, JUNE 30, 2011
BE SURE TO DO SCAPULAR ACTIVATION IN YOUR WARM-UP AS WELL AS A 400 METER RUN @ 75% INTENSITY.
A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS
B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN
ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN
B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.
B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.
B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN
A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS
B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN
ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN
B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.
B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.
B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN
Paleo Challenge Winners!
Pale Challenge Winners!
We had a tough time making the decision about winners on this challenge - there were so many folks who were successful in improving their quality of life: more energy, better sleeps, weight loss, muscle gain, improved performance, etc.
So rather than choosing 1 winner, we picked four who stood out spectacularly - Sam Lok, Jen Hammer, Alisha Beler, and Coach Ariane Desrosiers! Below is a bit about each athlete and their success!
Sam Lok:
Weight Loss: 20lbs
PRs: 13 new PRs
Helen (challenge WOD):
April 3, 2011: 18m10secs - June 9, 2011: 13m10secs (faster by 5 mins)
Overall Feelings: Super proud of herself!
Jen Hammer
PRs:
- dead lift 145lb May 18
- first ring dip April 2
- back squat 125lb May 24
- 4 static chin ups June
Helen (challenge WOD): April 13:18 - June 11:04 (improved by over 2 minutes)
Overall Feelings:
"I definitely feel better since eliminating grain and drastically decreasing sugar in my diet. I have more energy to sustain me throughout the entire day. I also feel like I can eat as much as I want as long as my meals are paleo friendly food (plus dairy). Before paleo I had to be more aware of calories and wasn't always completely satisfied after meals. Interestingly the paleo thing is easier aside from having to be very prepared, in that I feel satisfied on what seems to be an appropriate amount of calories and nutrition. For about a week I was relying on dried figs and bananas for snacks and even that was enough sugar to make me feel fatigue and brain fog by the middle of the afternoon. I certainly won't go back to eating sugary junk every day and if I ever eat bread again I'll recognize that it's junk food and prepare to feel hungover after." Jen
Alisha Beler
Weight Loss: 24 lbs
Inches Lost: 12.5 inches
PRs:
push press 85->110
back squat 125x3 -> 175x3
overhead squat 62 -> 90
clean 105-> 135
deadlift 195 -> 230
Mar 30 got first pullup
Mar 28 got first conseq double unders
Helen (challenge WOD):
Apr 3 17:22 30lb kb 2 small band pull up - Jun 10 12:38 rx (just under 5 minute improvement with an increase in kb weight from 30lbs to 35lbs and 12 pull ups with no bands!)
Overall Feelings:
"In general I feel so much better, I have way more energy and sleep a lot better. I went from eating constantly during the day, including a bunch of junk and chips and pizza to now I actually eat meals and feel full. I thought the hardest thing for me was going to be giving up bread, but it turned out it was the sugar that really got to me but I persevered and only cheated a few times, minus maybe the pints of beer. But ya definitely just feel a lot better and a lot stronger." Alisha
Ariane Desrosiers
Inches Lost: 14inches in total
PRs: Ariane got her first static chin up during the Paleo Challenge
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)
Helen (challenge WOD): Ariane's "Helen" improved in time and in difficulty. She's now doing kipping pull ups rather than using bands!!!
Overall Feelings:
"Overall, I'm pretty proud of myself, I feel like I'm finally at a balanced place with my weight, the weights I can wield, and being able to wield my own weight!" Ariane
Thank you again to the following sponsors:
Cool Springs Ranch
Heidi Gruetzner (Cathedral Sports Massage Therapy)
Don Savaria (Savaria Public Relations)
We had a tough time making the decision about winners on this challenge - there were so many folks who were successful in improving their quality of life: more energy, better sleeps, weight loss, muscle gain, improved performance, etc.
So rather than choosing 1 winner, we picked four who stood out spectacularly - Sam Lok, Jen Hammer, Alisha Beler, and Coach Ariane Desrosiers! Below is a bit about each athlete and their success!
Sam Lok:
Weight Loss: 20lbs
PRs: 13 new PRs
Helen (challenge WOD):
April 3, 2011: 18m10secs - June 9, 2011: 13m10secs (faster by 5 mins)
Overall Feelings: Super proud of herself!
Jen Hammer
PRs:
- dead lift 145lb May 18
- first ring dip April 2
- back squat 125lb May 24
- 4 static chin ups June
Helen (challenge WOD): April 13:18 - June 11:04 (improved by over 2 minutes)
Overall Feelings:
"I definitely feel better since eliminating grain and drastically decreasing sugar in my diet. I have more energy to sustain me throughout the entire day. I also feel like I can eat as much as I want as long as my meals are paleo friendly food (plus dairy). Before paleo I had to be more aware of calories and wasn't always completely satisfied after meals. Interestingly the paleo thing is easier aside from having to be very prepared, in that I feel satisfied on what seems to be an appropriate amount of calories and nutrition. For about a week I was relying on dried figs and bananas for snacks and even that was enough sugar to make me feel fatigue and brain fog by the middle of the afternoon. I certainly won't go back to eating sugary junk every day and if I ever eat bread again I'll recognize that it's junk food and prepare to feel hungover after." Jen
Alisha Beler
Weight Loss: 24 lbs
Inches Lost: 12.5 inches
PRs:
push press 85->110
back squat 125x3 -> 175x3
overhead squat 62 -> 90
clean 105-> 135
deadlift 195 -> 230
Mar 30 got first pullup
Mar 28 got first conseq double unders
Helen (challenge WOD):
Apr 3 17:22 30lb kb 2 small band pull up - Jun 10 12:38 rx (just under 5 minute improvement with an increase in kb weight from 30lbs to 35lbs and 12 pull ups with no bands!)
Overall Feelings:
"In general I feel so much better, I have way more energy and sleep a lot better. I went from eating constantly during the day, including a bunch of junk and chips and pizza to now I actually eat meals and feel full. I thought the hardest thing for me was going to be giving up bread, but it turned out it was the sugar that really got to me but I persevered and only cheated a few times, minus maybe the pints of beer. But ya definitely just feel a lot better and a lot stronger." Alisha
Ariane Desrosiers
Inches Lost: 14inches in total
PRs: Ariane got her first static chin up during the Paleo Challenge
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)
Helen (challenge WOD): Ariane's "Helen" improved in time and in difficulty. She's now doing kipping pull ups rather than using bands!!!
Overall Feelings:
"Overall, I'm pretty proud of myself, I feel like I'm finally at a balanced place with my weight, the weights I can wield, and being able to wield my own weight!" Ariane
Thank you again to the following sponsors:
Cool Springs Ranch
Heidi Gruetzner (Cathedral Sports Massage Therapy)
Don Savaria (Savaria Public Relations)
Tuesday, June 28, 2011
Wednesday, June 29, 2011
A. Power Cleans
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.
B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.
Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.
Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.
D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees
rest 6 min
E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.
B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.
Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.
Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.
D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees
rest 6 min
E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets
Some Great Photos
Check out these photos! They make me smile.
Catherine's negative pull-ups . Catherine has been training all through her pregnancy.
Theresa's chest to wall push-up. Her palms are getting closer and closer to the wall. And she has an excellent bodyline!
In this photo Sandi is doing shoulder touches for 30 sec. She went back and forth from her right arm to her left arm. She remained rigid in the upper body and in general there was very little excess or inefficient movement.
Robyn moved onto weighted negatives today on her pull-ups. She has been at Flux for 3 months. She has 2-3 strict push-ups.
Tuesday, June 28, 2010
A. HSPU
Advanced: on parallettes, 1-5 reps x 5 sets; rest 2 min
Intermediate: cluster sets- 7 sec negative, rest 10 sec x 3 reps x 5 sets; rest 2 min
Beginner: Downward dogs cluster sets - 1 rep, rest 10 sec x 3 reps x 5 sets; rest 2 min
If downward dogs are too difficult do Press @ 22x2, 5, 5, 5; rest 2 min.
B. Anaerobic Lactic Endurance: This one should take approx. 90 sec. If if takes longer, adjust the reps and/or weight after the first round.
Row 100 meters
8 Push jerks @ 95/135 lbs
Run 100 Meters (50 meters there and back)
Rest 4 min.
5 sets
In your rest time, make sure to KEEP MOVING! You can simply walk around, or you could work on scapular activation on the bars. For those of you who want to learn to kip, this is a good opportunity to work on that.
Advanced: on parallettes, 1-5 reps x 5 sets; rest 2 min
Intermediate: cluster sets- 7 sec negative, rest 10 sec x 3 reps x 5 sets; rest 2 min
Beginner: Downward dogs cluster sets - 1 rep, rest 10 sec x 3 reps x 5 sets; rest 2 min
If downward dogs are too difficult do Press @ 22x2, 5, 5, 5; rest 2 min.
B. Anaerobic Lactic Endurance: This one should take approx. 90 sec. If if takes longer, adjust the reps and/or weight after the first round.
Row 100 meters
8 Push jerks @ 95/135 lbs
Run 100 Meters (50 meters there and back)
Rest 4 min.
5 sets
In your rest time, make sure to KEEP MOVING! You can simply walk around, or you could work on scapular activation on the bars. For those of you who want to learn to kip, this is a good opportunity to work on that.
Sunday, June 26, 2011
Monday, June 27, 2011
A1. Back Squats
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.
A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.
B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.
A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.
B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets
Saturday, June 25, 2011
Sunday, June 26, 2011
A. Handstand holds
30 sec, chest to wall x 3; rest 2 min.
B. 3 power cleans (touch and go, but heavy).
3 box jumps 24"
sprint 100 meters
rest 2 min.
Do push-ups
Advanced: support position on rings, 2-5 reps; 1 min
Intermediate: 1-5 push-ups on rings x 3; rest 1 min.
Beginner: either 1-7 push-ups x 3 sets; or, 1 negative for 5 sec, rest 10 sec x 2 reps; rest 1 min.
7 sets
30 sec, chest to wall x 3; rest 2 min.
B. 3 power cleans (touch and go, but heavy).
3 box jumps 24"
sprint 100 meters
rest 2 min.
Do push-ups
Advanced: support position on rings, 2-5 reps; 1 min
Intermediate: 1-5 push-ups on rings x 3; rest 1 min.
Beginner: either 1-7 push-ups x 3 sets; or, 1 negative for 5 sec, rest 10 sec x 2 reps; rest 1 min.
7 sets
Saturday, June 25, 2011
A. Handstands
30 sec hold x 3 sets; rest 2 min. Advanced can hold for 45 sec. Chest to wall.
B. front squats x 9 95/125 lbs
5-15 kipping pull-ups (Pick a number that you can complete in 3 sets or less).
run 200 meters
rest 5 min
6 sets
30 sec hold x 3 sets; rest 2 min. Advanced can hold for 45 sec. Chest to wall.
B. front squats x 9 95/125 lbs
5-15 kipping pull-ups (Pick a number that you can complete in 3 sets or less).
run 200 meters
rest 5 min
6 sets
Thursday, June 23, 2011
Friday, June 24, 2011
Be sure to do lots of scapular activation in your warm-up. Advanced folks should do 1 arm scapular activation.
A1. Pull-Ups
Beginners: 1 negative, rest 45 sec x 5 sets
Intermediate: 1-5 chin-ups x 5 sets; rest 1 min
Advanced: False Grip Pull-ups on Rings, 1-5 reps x 5 sets; rest 2 min.
A2. Beginners: Press @ 21x1, 5, 5, 5; rest 1 min
Advanced: Press 2, 2, 2, 2 rest 2 min.
B. 3 Rounds for Time:
10 Push Press 85/125 lbs
10 burpees
20 double unders
A1. Pull-Ups
Beginners: 1 negative, rest 45 sec x 5 sets
Intermediate: 1-5 chin-ups x 5 sets; rest 1 min
Advanced: False Grip Pull-ups on Rings, 1-5 reps x 5 sets; rest 2 min.
A2. Beginners: Press @ 21x1, 5, 5, 5; rest 1 min
Advanced: Press 2, 2, 2, 2 rest 2 min.
B. 3 Rounds for Time:
10 Push Press 85/125 lbs
10 burpees
20 double unders
Teen Programs for Strength, Conditioning and Movement at Flux CrossFit
Teen Programs for Strength, Conditioning and Movement at Flux CrossFit
Over the past couple of months, we have started an individualized Flux CrossFit program for a number of our Flux teen members!
As part of this program some of these athletes meet with Darci Monday, Wednesday, and Friday from 3:30 to 4:30pm. Although they workout at the same time, Head Coach Darci creates an individualized program for each athlete so they are working toward specific goals and outcomes.
Michael is training for high school football. Geoff is working on general strength and conditioning. Courtenay is heading to Queen's University in the Fall after being scouted to play for the varsity hockey team!
The results have been incredible! Just check out some of the photos below.
We also have a couple of teens that meet with Darci one on one every week!
Tommy has been training with Darci for about 2 months. He has an excellent back squat and deadlift. Tommy works hard at the gym and he is making great gains!
Flux CrossFit Strength and Conditioning Teen Programs
If you're interested in this kind of programming for your teenager, please contact Darci or Charity for more details at fluxregina@gmail.com or 541-5807.
Over the past couple of months, we have started an individualized Flux CrossFit program for a number of our Flux teen members!
As part of this program some of these athletes meet with Darci Monday, Wednesday, and Friday from 3:30 to 4:30pm. Although they workout at the same time, Head Coach Darci creates an individualized program for each athlete so they are working toward specific goals and outcomes.
Michael is training for high school football. Geoff is working on general strength and conditioning. Courtenay is heading to Queen's University in the Fall after being scouted to play for the varsity hockey team!
The results have been incredible! Just check out some of the photos below.
We also have a couple of teens that meet with Darci one on one every week!
Tommy has been training with Darci for about 2 months. He has an excellent back squat and deadlift. Tommy works hard at the gym and he is making great gains!
Flux CrossFit Strength and Conditioning Teen Programs
If you're interested in this kind of programming for your teenager, please contact Darci or Charity for more details at fluxregina@gmail.com or 541-5807.
Wednesday, June 22, 2011
Thursday, June 23, 2011
A. Power Cleans
Beginners: 5, 5, 5; rest 3 min
Intermediate and Advanced: Work up to a 1RM, strip the bar 20 lbs and do 4 sets of 3 reps; rest 2 min.
B. Back Squats:
If you are on your third session of the Bulgarian Method, work up to your 1RM, strip the bar 20 lbs and do triples and doubles until you hit 15 reps.
If you are on your second session of the Bulgarian Method, work up to your 1RM, strip the bar 20 lbs, and do triples and doubles until you hit 30 reps.
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
C. If you have time
50 toes to bar for time
Beginners: 5, 5, 5; rest 3 min
Intermediate and Advanced: Work up to a 1RM, strip the bar 20 lbs and do 4 sets of 3 reps; rest 2 min.
B. Back Squats:
If you are on your third session of the Bulgarian Method, work up to your 1RM, strip the bar 20 lbs and do triples and doubles until you hit 15 reps.
If you are on your second session of the Bulgarian Method, work up to your 1RM, strip the bar 20 lbs, and do triples and doubles until you hit 30 reps.
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
C. If you have time
50 toes to bar for time
WEST COAST SALMON
HELLO FLUX FOLKS,
Kinda, one of our newest Flux members, just introduced me to a Community Support Salmon Fishery in BC. The information is below. It looks like a great way to support small fishing businesses and get real ocean fish.
I hope everyone is enjoying their pickerel!
http://www.wildbcsalmon.org/
Kinda, one of our newest Flux members, just introduced me to a Community Support Salmon Fishery in BC. The information is below. It looks like a great way to support small fishing businesses and get real ocean fish.
I hope everyone is enjoying their pickerel!
http://www.wildbcsalmon.org/
Tuesday, June 21, 2011
Wednesday, June 22, 2011
A. Work with a partner and complete the following:
2 lizard walks
2 crab walks
2 frog hops
2 duck walks
B. 100 meter Tire Pull 125 lb/ 185 lb
Box Jumps x 30 24"
Deck Squats x 25 35/50 lbs
Wall Balls x 25 14/20 9" 10"
ball rollouts x 7
alternating 1 arm KB juggling x 16 35/50 lbs
Run 400 meters
2 lizard walks
2 crab walks
2 frog hops
2 duck walks
B. 100 meter Tire Pull 125 lb/ 185 lb
Box Jumps x 30 24"
Deck Squats x 25 35/50 lbs
Wall Balls x 25 14/20 9" 10"
ball rollouts x 7
alternating 1 arm KB juggling x 16 35/50 lbs
Run 400 meters
Monday, June 20, 2011
Tuesday, June 21, 2010
A. HSPU
Advanced: 1-5 reps HSPU x 5 sets; rest 2 min.
Intermediate: HSPU Cluster Sets on Parallettes: 5 sec negative, rest 10 sec x 5 reps, 3 sets; rest 2 min.
Beginner: Downward Dogs Cluster Sets, 1 rep, rest 10 sec x 5 reps, 3 sets; rest 2 min.
If you have 5 HSPU, work on plates.
B. 3 Sets For Times
Row 300 meters
4-10 Ring Dips (complete in 3 sets).
5-20 kipping pull-ups (complete in 3 sets).
Rest 5 min.
Flux Summer Schedule Changes!
Starting July 1st we will be making the following changes to our Flux Class Schedule for the Summer Months:
Thursday Schedule Changes
4-5pm Flux Kids (Combined Class)
5-6pm WOD
6-7pm Mobility and Pre-Hab
7-8pm WOD
Sunday Schedule Changes
No Flux Kids (for Summer Months)
11am-12pm WOD
12-1pm WOD
1-2pm Gymnastics
Flux will be closed for July 1 and August 1!
Thursday Schedule Changes
4-5pm Flux Kids (Combined Class)
5-6pm WOD
6-7pm Mobility and Pre-Hab
7-8pm WOD
Sunday Schedule Changes
No Flux Kids (for Summer Months)
11am-12pm WOD
12-1pm WOD
1-2pm Gymnastics
Flux will be closed for July 1 and August 1!
Flux CrossFit Kids Summer Programs
We will be making the following changes to our Flux CrossFit Kids programming for the months of July and August:
1.) Thursday class will be for both the Porch Puppies and the Big Dawgs starting from 4-5pm!
2.) Flux Kids will not be running on Sundays during the summer months.
Hopefully this will accommodate everyone's schedules and still keep us on track!
We will hold classes as usual for the rest of June (Thursday 4-4:45 and 4:45-5pm - Sunday 11:30-12:15 and 12:15-1pm)!
Thanks!
Coach Charity
1.) Thursday class will be for both the Porch Puppies and the Big Dawgs starting from 4-5pm!
2.) Flux Kids will not be running on Sundays during the summer months.
Hopefully this will accommodate everyone's schedules and still keep us on track!
We will hold classes as usual for the rest of June (Thursday 4-4:45 and 4:45-5pm - Sunday 11:30-12:15 and 12:15-1pm)!
Thanks!
Coach Charity
Jars on sale
For those you who would like to pick up some glass jars to store your food, the Tea Kitchen on Victoria Avenue is clearing out 1 gallon glass jars for $6.99.
Sunday, June 19, 2011
Monday, June 19, 2010
A. shuttle sprints, 25 meters, there and back x 4 = 100 meters
5 sets
3 min active rest - work on handstands, either 30-60 hold, or toe and heel taps, your choice.
B1. pull-ups
Beginners: 1 negative x 6 sets
Intermediate: 1-5 chin-ups or pull-ups x 6 sets
Advanced: 1-5 false grip pull-ups x 6 sets
B2. Back Squats
Advanced: Session #2 of Squats
Build up to a 1 RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps
Beginner: 5, 5, 5 @ 22x2
5 sets
3 min active rest - work on handstands, either 30-60 hold, or toe and heel taps, your choice.
B1. pull-ups
Beginners: 1 negative x 6 sets
Intermediate: 1-5 chin-ups or pull-ups x 6 sets
Advanced: 1-5 false grip pull-ups x 6 sets
B2. Back Squats
Advanced: Session #2 of Squats
Build up to a 1 RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps
Beginner: 5, 5, 5 @ 22x2
Saturday, June 18, 2011
Sunday, June 19, 2011
A. Handstand holds
Beginners should first do bodyline drills on stomach and back. 2 sets of each, 30 sec hold.
Chest to wall 30 - 60 sec. Get your palms as close to the wall as possible. rest 2 min x 3 sets. Work with a partner.
Executed properly, chest to wall handstands will exhaust you. Treat it like a strength exercise and take your rest.
Advanced: 10 toe taps and 10 heel taps. On the last rep hold your handstand.
B. On a 7 min clock, complete the following. Your score is based on the number of toes to bar you do.
Scaling: If you have to walk for an 800 meter run, take it down to something more manageable. Keep this one anaerobic Glycolytic.
Run 800 meters
26 KB snatches 35/50 lbs (13 per arm)
AMRAP Toes To Bar
Saturday, June 2011
A1. Turkish Get Ups
2 reps per arm x 5 sets; rest 30 sec
A2. Pull-ups
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups or pull-ups x 5 sets
Advanced: 1 arm chin-ups, 1 rep per arm x 5 sets
B. Deadlifts 165/225 x 9
box jumps 20/24" x 9
burpees x 9
rest 4 min
5 sets
2 reps per arm x 5 sets; rest 30 sec
A2. Pull-ups
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups or pull-ups x 5 sets
Advanced: 1 arm chin-ups, 1 rep per arm x 5 sets
B. Deadlifts 165/225 x 9
box jumps 20/24" x 9
burpees x 9
rest 4 min
5 sets
Thursday, June 16, 2011
MIndBody is Down
The MindBody System is not cooperating. Just come to class if you haven't signed up.
Friday, June 17, 2011
A1. Press
Beginners: @ 22x2, 5, 5, 5; rest 1 min
Advanced: Build up to a 1RM, strip the bar 20-25 lbs and then do doubles and triples until you hit 20 reps
A2. Front Lever on bars
Beginners: Scap retraction on bar and elevate the chest, 10 sec hold x 4 sets
Intermediate: rounded back tuck. 10 sec hold, rest 1 min x 4 sets
Advanced: Flat tuck: If you can hold a rounded back tuck for 30 sec you are advanced. 10 sec hold, rest 1 min x 4 sets
Focus should be on the following: pressing the bar into the hips, shoulders and hips parallel to the floor, and pulling the bar apart. Remain retracted in the scaps at all times.
B. AMRAP in 5 Minutes
15 OHS x 65/95 lbs
7-10 Push-ups (should be able to do each set in 1-3 sets)
Advanced do ring push-ups with rings turned out). If you start to cheat do regular ring push-ups.
Beginners: Knee Push-ups on or off the rings
Intermediate: Ring push-ups
Beginners: @ 22x2, 5, 5, 5; rest 1 min
Advanced: Build up to a 1RM, strip the bar 20-25 lbs and then do doubles and triples until you hit 20 reps
A2. Front Lever on bars
Beginners: Scap retraction on bar and elevate the chest, 10 sec hold x 4 sets
Intermediate: rounded back tuck. 10 sec hold, rest 1 min x 4 sets
Advanced: Flat tuck: If you can hold a rounded back tuck for 30 sec you are advanced. 10 sec hold, rest 1 min x 4 sets
Focus should be on the following: pressing the bar into the hips, shoulders and hips parallel to the floor, and pulling the bar apart. Remain retracted in the scaps at all times.
B. AMRAP in 5 Minutes
15 OHS x 65/95 lbs
7-10 Push-ups (should be able to do each set in 1-3 sets)
Advanced do ring push-ups with rings turned out). If you start to cheat do regular ring push-ups.
Beginners: Knee Push-ups on or off the rings
Intermediate: Ring push-ups
Inov8 Shoes
Hey Fluxers,
We have an opportunity to purchase Inov8 athletic shoes right now. Take a look at the link below at the shoes available. I do not have a price yet as it depends how many shoes are ordered. The order is being made on Friday. Let me know if you are interested.
http://www.inov-8.com/Home.asp?L=27
We have an opportunity to purchase Inov8 athletic shoes right now. Take a look at the link below at the shoes available. I do not have a price yet as it depends how many shoes are ordered. The order is being made on Friday. Let me know if you are interested.
http://www.inov-8.com/Home.asp?L=27
Wednesday, June 15, 2011
Thursday, June 16, 2011
A1. Back Squats
Beginners: @ 32X2 5, 5, 5; rest 1 min
Advanced (session 1): go up to a 1RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps
A2. Pull-ups
Beginners: 1 negative, rest 45 sec x 7 sets
Advanced: false grip pull-ups, 1-5 reps x 5 sets. Be sure to start at full extension and bring fists as high up as possible onto the chest, keeping contact with the chest.
Intermediate: 1-5 chin-ups x 5 sets or 1-5 pull-ups x 5 sets
B. Burpees x 20 sec
double unders x 20 sec
wall balls x 20 sec
rest 1 min
4 sets
Beginners: @ 32X2 5, 5, 5; rest 1 min
Advanced (session 1): go up to a 1RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps
A2. Pull-ups
Beginners: 1 negative, rest 45 sec x 7 sets
Advanced: false grip pull-ups, 1-5 reps x 5 sets. Be sure to start at full extension and bring fists as high up as possible onto the chest, keeping contact with the chest.
Intermediate: 1-5 chin-ups x 5 sets or 1-5 pull-ups x 5 sets
B. Burpees x 20 sec
double unders x 20 sec
wall balls x 20 sec
rest 1 min
4 sets
Tuesday, June 14, 2011
Wednesday, June 15, 2011
A. Handstand holds
Beginners: chest to wall, hold for 30 sec x 3 sets; rest 1 min
Intermediate and Advanced: 10 toe touches x 2 sets; rest 1 min
10 heel touches x 2 sets; rest 1 min
B. For Time:
400 meter run
20 KB Swings 50/70 lbs
10-20 Toes to Bar (should be able to complete in 1-4 sets)
rest 4 minutes
C. For Time:
400 meter run
20 KB Swings 50/70 lbs lbs
10-20 ring dips (should be able to complete in 1-4 sets)
Beginners: chest to wall, hold for 30 sec x 3 sets; rest 1 min
Intermediate and Advanced: 10 toe touches x 2 sets; rest 1 min
10 heel touches x 2 sets; rest 1 min
B. For Time:
400 meter run
20 KB Swings 50/70 lbs
10-20 Toes to Bar (should be able to complete in 1-4 sets)
rest 4 minutes
C. For Time:
400 meter run
20 KB Swings 50/70 lbs lbs
10-20 ring dips (should be able to complete in 1-4 sets)
Tuesday, June 14, 2010
A1. Pull and Push!
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups, if you have that, start working on your pull-ups, x 5 sets; rest 1 min
A2. push-up support holds for 60 sec.
In a perfect support hold position, your arms should not be touching the straps on the rings. Your hands are turned out. If you start to lose your position at the lower back (spaghetti back) then go to your knees and finish the set. If your elbows start to bend or you can no longer hold your support position, go to the floor and finish your set.
A. Advanced: static muscle-up practice, 1 rep x 5 sets; rest 2 min. If this is too easy, go to 2 reps
B. Advanced: 3 sets of push-up support position for 60 sec, rest 2 min.
C. 30 sec thrusters 95/135 lbs (rack the bar before the clock starts)
rest 4 min (active rest)
5 sets
D. A Fun Game- First person to finish is the winner.
Beginners: Accumulate 90 sec of handstand hold (chest to the wall)
Advanced: accumulate 15 heel taps and and 15 toe taps.
Beginners: 1 negative, x 5 sets
Intermediate: 1-5 chin-ups, if you have that, start working on your pull-ups, x 5 sets; rest 1 min
A2. push-up support holds for 60 sec.
In a perfect support hold position, your arms should not be touching the straps on the rings. Your hands are turned out. If you start to lose your position at the lower back (spaghetti back) then go to your knees and finish the set. If your elbows start to bend or you can no longer hold your support position, go to the floor and finish your set.
A. Advanced: static muscle-up practice, 1 rep x 5 sets; rest 2 min. If this is too easy, go to 2 reps
B. Advanced: 3 sets of push-up support position for 60 sec, rest 2 min.
C. 30 sec thrusters 95/135 lbs (rack the bar before the clock starts)
rest 4 min (active rest)
5 sets
D. A Fun Game- First person to finish is the winner.
Beginners: Accumulate 90 sec of handstand hold (chest to the wall)
Advanced: accumulate 15 heel taps and and 15 toe taps.
Sunday, June 12, 2011
Monday, June 13, 2011
A. Handstand Practice
5 min of wrist and shoulder prep
10 min of handstand practice:
Beginners should do bodyline drills
Intermediate and Advanced: work on pulling feet and heels against the wall
B. Anaerobic lactic Endurance
3 heavy power cleans
zero seconds rest
Sprint 200 meters
Rest 3 min.
7 sets
5 min of wrist and shoulder prep
10 min of handstand practice:
Beginners should do bodyline drills
Intermediate and Advanced: work on pulling feet and heels against the wall
B. Anaerobic lactic Endurance
3 heavy power cleans
zero seconds rest
Sprint 200 meters
Rest 3 min.
7 sets
Friday, June 10, 2011
Saturday, June 11, 2011
A. Deadlifts
Beginners: 5, 5, 5 @ 12x1; rest 2 min
Advanced: 2, 2, 2, 2; rest 4 min
B. Box Jumps x 15 20/24 "
Double Unders x 20
wall balls x 15 14/20 lbs
rest 3 min
5 sets
Beginners: 5, 5, 5 @ 12x1; rest 2 min
Advanced: 2, 2, 2, 2; rest 4 min
B. Box Jumps x 15 20/24 "
Double Unders x 20
wall balls x 15 14/20 lbs
rest 3 min
5 sets
FOOD MATTERS
First, Flux is raising cattle this summer and fall. You need to prepare for this, ie, buy a freezer.
Second, dad is bringing the pickerel in this weekend and you must pay for it by Monday night. Cash only. If you responded to the blog before all 100 lbs were accounted for, this email is for you.
The pickerel is $10.00 a pound.
Second, dad is bringing the pickerel in this weekend and you must pay for it by Monday night. Cash only. If you responded to the blog before all 100 lbs were accounted for, this email is for you.
The pickerel is $10.00 a pound.
Still a couple of Spaces Left for Ido workshops!
We still have some spaces in the following workshops with Ido Portal this weekend:
Saturday, June 11th - Movement and Mobility (1-2 spaces open)
Sunday, June 12th - Hand-Balancing (3 spaces open)
Monday - June 13th - Straight Arm Scapula (1 space open)
Tuesday, June 14th - Bent Arm (Sold Out)
For more information on these workshops click on the following link:
http://www.fluxregina.ca/flux/Ido_Portal.html
To register email fluxregina@gmail.com or call 541-5807
Thanks!
Charity
Saturday, June 11th - Movement and Mobility (1-2 spaces open)
Sunday, June 12th - Hand-Balancing (3 spaces open)
Monday - June 13th - Straight Arm Scapula (1 space open)
Tuesday, June 14th - Bent Arm (Sold Out)
For more information on these workshops click on the following link:
http://www.fluxregina.ca/flux/Ido_Portal.html
To register email fluxregina@gmail.com or call 541-5807
Thanks!
Charity
Flux Paleo Potluck this Saturday
Just a reminder that our Flux Paleo Potluck is tomorrow (Saturday), June 11th beginning at 7pm!
We will be announcing our Paleo Challenge winners, welcoming Ido and Odelia, and getting better acquainted with some of our newest Flux members!
Darci and I encourage all Fluxers to come out and bring their families to celebrate with us!
Children of all ages are always welcome! And we're thrilled that Janeen and Sam (and some of the wee ones) will be joining us too!
Best,
Charity
We will be announcing our Paleo Challenge winners, welcoming Ido and Odelia, and getting better acquainted with some of our newest Flux members!
Darci and I encourage all Fluxers to come out and bring their families to celebrate with us!
Children of all ages are always welcome! And we're thrilled that Janeen and Sam (and some of the wee ones) will be joining us too!
Best,
Charity
Friday, June 10, 2011
A. TGU
5 reps x 3 sets; rest 1 min
slow and steady is the pace!
B. HELEN!
For Time:
21, 15, 9
400 meter run
21 KB Swings 35/50 lbs
12 pull-ups
see May 17, 2011
GOOD LUCK!
5 reps x 3 sets; rest 1 min
slow and steady is the pace!
B. HELEN!
For Time:
21, 15, 9
400 meter run
21 KB Swings 35/50 lbs
12 pull-ups
see May 17, 2011
GOOD LUCK!
Wednesday, June 8, 2011
Thursday, June 9, 2011
A. planche holds
Beginners: planche plank, 30 sec, rest 1 min x 3 sets
Intermediate: Planche with bands, hold for 3 sec, rest 20 sec x 2, rest 1 min x 3 sets
Advanced: planche on parallette bars, 3 sec hold, rest 45 sec x 5 sets. If your elbows bend you are not ready for the bars.
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.
Beginners: planche plank, 30 sec, rest 1 min x 3 sets
Intermediate: Planche with bands, hold for 3 sec, rest 20 sec x 2, rest 1 min x 3 sets
Advanced: planche on parallette bars, 3 sec hold, rest 45 sec x 5 sets. If your elbows bend you are not ready for the bars.
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.
Tuesday, June 7, 2011
Wednesday, June 8, 2011
A. Static Pull-Ups
Advanced: Wide grip: 3-7 reps; rest 1 min x 5 sets
Intermediate: 1-5 chin-ups or pull-ups; rest 1 min x 5 sets (if you have 5 chin-ups then it is time to work on pull-ups)
Beginner: 1 negative, rest 45 sec x 5 sets
If you did gymnastics yesterday do Turkish Get Ups:
2 reps per arm x 3 sets; rest 2 min.
B. For TIme: 10-1 (see Friday, Jan 27, 2010)
Hang Squat Clean Ladder 95/135 lbs
You must do each set unbroken. So you do 10 reps unbroken, and then rest, 9 reps unbroken, and then rest, until you hit 1 rep.
Beginners: hang squat cleans: 5 reps, rest 2 min x 5 sets (you can go up in weight each time but your main focus is technique).
C. Only for those who do the Beginner Hang Squat Cleans:
50 OH lunges for Time (consult with your coach on an appropriate weight).
Advanced: Wide grip: 3-7 reps; rest 1 min x 5 sets
Intermediate: 1-5 chin-ups or pull-ups; rest 1 min x 5 sets (if you have 5 chin-ups then it is time to work on pull-ups)
Beginner: 1 negative, rest 45 sec x 5 sets
If you did gymnastics yesterday do Turkish Get Ups:
2 reps per arm x 3 sets; rest 2 min.
B. For TIme: 10-1 (see Friday, Jan 27, 2010)
Hang Squat Clean Ladder 95/135 lbs
You must do each set unbroken. So you do 10 reps unbroken, and then rest, 9 reps unbroken, and then rest, until you hit 1 rep.
Beginners: hang squat cleans: 5 reps, rest 2 min x 5 sets (you can go up in weight each time but your main focus is technique).
C. Only for those who do the Beginner Hang Squat Cleans:
50 OH lunges for Time (consult with your coach on an appropriate weight).
Monday, June 6, 2011
Tuesday, June 7, 2011
You can substitute the run with a 500 meter row if you want.
A. clean grip deadlifts
Beginners: 5, 5, 5, @ 2212; rest 2 min
Advanced: 3, 3, 3, 3 @ 2212; rest 4 min
B. On a 4 minute clock:
Run 400 meters
10-20 ring push-ups (Pick a rep scheme that enables you to get out your reps in 2 sets for the first round. The second round it might take you 3 sets.
AMRAP Overhead Squats 65/95 lbs
rest 7 min
Repeat Part B.
A. clean grip deadlifts
Beginners: 5, 5, 5, @ 2212; rest 2 min
Advanced: 3, 3, 3, 3 @ 2212; rest 4 min
B. On a 4 minute clock:
Run 400 meters
10-20 ring push-ups (Pick a rep scheme that enables you to get out your reps in 2 sets for the first round. The second round it might take you 3 sets.
AMRAP Overhead Squats 65/95 lbs
rest 7 min
Repeat Part B.
TEMPO TRAINING
Here is a great article written by Charles Poliquin on tempo training. It explains the rationale behind training with a tempo as well as its history.
Note that for beginners, increasing the TUT or Time under Tension, is a great way to create a connection between the mind and body on movements such as the back squat. A higher TUT also creates more changes on a cellular level. The Time Under Tension is the reps multiplied by the tempo.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/285/Tempo_Training_Revisited.aspx
Note that for beginners, increasing the TUT or Time under Tension, is a great way to create a connection between the mind and body on movements such as the back squat. A higher TUT also creates more changes on a cellular level. The Time Under Tension is the reps multiplied by the tempo.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/285/Tempo_Training_Revisited.aspx
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