Saturday, October 1, 2011

A. Handbalancing

Beginners: 30 sec chest to wall handstands x 5 sets; rest 1 min.

Intermediate/advanced: 5-10 toe taps x 2 sets and 5-10 heel taps x 2 sets; rest 1 min.

B. Practice kick-ups. Concentrate on bringing your shoulders over your hands. 5 reps x4 sets; rest 1 min.

C. 15 x push press 75 lbs / 105 lbs

15 x pull-ups (You may kip and use bands).

15 burpees

rest 3 minutes

3 sets

Olymnpic Lifting Class added to Friday Night Schedule

We will be adding an Olympic Lifting class to the Friday night schedule. The class will run from 6-7pm on Fridays instead of a regular WOD.

There will be a WOD before (at 5pm) and after (at 7pm).

Thanks,
Charity

Friday, September 30, 2011

A. Clean and Jerk

Beginners: tech work for 20 min.

Intermediate and Advanced: work up to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. 400 meter run

rest 4 min

3 sets

1 garage and 2 beaver

see July 28, 2011

Thursday, Sept 29, 2011

A. Front Squats

Beginners: 5, 5, 5 @ 22x2, rest 1 min.

Intermediate: 3, 3, 3, 3; rest 1 min.

Advanced: Find your 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 1 min.

B. For Time:

Accumulate 7 arms only rope climbs and 30 hspu. Partition as needed. Set your hspu height to what you can do for 3-4 reps when fresh.

This is for time but expect it to take awhile.

How to Scale?

if arms only rope climb is too tough for you, do 15 chin-ups or pull-ups (static of course).

If you cannot do a strict pull-up, but you are close, have someone spot you and accumulate 15 pull-ups.

IF you cannot hold yourself over the bar for 5 sec, do 30 ring rows.

If you do not have a strict push-up, accumulate 30 reps at a height that you can do 2-3 reps in a row.

Coach Pierre Auge coming to Flux CrossFit October 29th and 30th

Flux CrossFit is pleased to announce that we will be hosting an Agatsu accredited course in the sport of weightlifting October 29th and 30th. Don't miss this opportunity to learn from Coach Pierre Auge of School of Champions Weightlifting Club in Ottawa.

Coach Pierre has studied extensively under the Bulgarians Abadjiev and Varbanov. Come find out why countries around the globe have adopted the Bulgarian approach to weightlifting. Spend two days learning more about the Snatch, Clean and Jerk, Front Squat and Back Squat.

For more information and to register go to www.FluxCrossFit.ca. You can also email fluxregina@gmail.com or call us at (306) 541-5807.

WHY WE SQUAT

TESTOSTERONE
We tend to think of the back and front squat as simply a means to get strong but there is so much more going on behind the scene when it comes to the squat. The back squat and front squat stimulate a very potent hormonal and nervous system response. When you do heavy back squats the body's endocrine system is stimulated. The endocrine system is where glands produce hormones that are then released into the blood stream. One of the hormones produced is Testosterone. Why is this a good thing? Testosterone is a very powerful anabolic hormone. It aids in muscles and bone growth. Men and WOMEN need it.


CORTISOL
Cortisol, the stress hormone, works in direct contrast to testosterone and leads to a whole host of physical ailments. Folks with high levels of cortisol tend to carry their weight around the middle.

ESTROGEN

Some studies claim that men as young as thirty are presenting with the testosterone levels of a 60 year old. The evidence suggests that this decrease in testosterone is related to the large number of estrogen mimicking qualities that are circulating in our environment and that we are breathing in and also consuming. See the article below for a list of the toxins that can affect the body's endocrine system.

http://qiintegratedhealth.com/blog/?cat=4&paged=2

You might also want to check out the book Detoxify or Die by Sherry Rogers M.D.

CENTRAL NERVOUS SYSTEM

Muscle growth is stimulated when we stimulate the Central Nervous System. Doing a bunch of squats at 50 % of your 1Rm does not elicit a central nervous system response, but 1-3 heavy reps will. The more motor units you recruit the heavier you lift.

Check out the article below by Mark Sisson.

http://www.marksdailyapple.com/gain-weight-build-muscle/

WHY WE TEND TO STAY AWAY FROM LONG MET CONS at FLUX

I am constantly trying to dissuade folks from doing really long met cons? Why? Because they get in the way of building strength, power and speed. Too much of the long, slow duration stuff will hinder your muscle growth and your strength. More than that, long distance running will turn up the cortisol and decrease the testosterone. If you are one of those folks that is secretly running (outside of your Flux training) and you have lost fat everywhere but your belly, your cortisol levels might be the problem.

Strength training is absolutely vital to overall health and fitness and I would argue this becomes even more important as we get older. By following strength training protocols we create a favourable neuro-endocrinol response (testosterone is increased and the CNS is tapped into).

Wednesday, Sept 27, 2011

A. Back Squat

Beginners: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. Back Levers on Rings

Beginner: 10-20 sec rounded tuck x 3 sets; rest 1 min

Intermediate: 10-20 sec flat tuck x 3 sets; rest 1 min

Advanced: 5-10 sec straddle back lever x 3 sets; rest 1 min

C. 3 tough power cleans (not touch and go)

5 box jumps 30/34"

rest 4 min.

4 sets

Tuesday, September 27, 2011

A. Front Squats

Beginner: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Work up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. 30 sec Toes to Bar

30 sec Rest

30 sec ring dips

30 sec Rest

7 sets

If you do not have a toes to bar, please do hanging leg raises @ 2112.

If you do not have a ring dip, do a 5 second support hold followed by a negative. Use a partner if you need stability assistance.

If you cannot stabilize in a support position with the help of your partner, please do push-ups and then do PART C.

C. For those who do not have a support hold.

5-10 sec support hold or neutral grip, with as little assistance as possible x 4 sets; rest 1 min.

Monday, September 26, 2011

A. Press

Beginner: @ 12x1 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Intermediate: Work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. ROW AFAP 30 sec (count meters)

10 sec transition time

RUN AFAP 20 sec

5 sets

Do this in heats. Your coach will time you on your runs.

Rest 6 min. In your rest period work on handbalancing and bridges.

Sunday, September 25, 2011

Flux WOD on a beautiful Sunday!

5 sets
Run 400m
push-ups 20/12
15 jumping squats
rest 4 mins

Saturday, September 23, 2011

A. Handbalancing

Beginner: 30 sec hold, chest to wall x 4 sets; rest 1 min

Intermediate: 5-10 toe taps x 2 sets; rest 1 min

5-10 heel taps x 2 sets; rest 1 min

Advanced: (In the middle of the floor with a partner: your partner is the wall)

5-10 toe taps x 2 sets; rest 1 min.

5-10 heel taps x 2 sets; rest 1 min

B. Pulling

Beginners: 1 negative chin-up x 5 sets; rest 1 min

Intermediate: 1 -5 chin ups or pull-ups x 4 sets; rest 1 min.

Advanced: arms only rope climbs x 2 reps x 4 sets; rest 2 min.

C. Deadlifts x 15 @ 65% of your 1RM

run 400 meters (beaver) (if you cannot run 400 meters in under 2 min, run 200 meters).

rest 3 min

4 sets

FRIDAY, SEPTember 23, 2011

A. 7 sets

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 box jumps 24"

10 ring dips

Rest 4 min between sets. All sets @ 100%

Each set should take you about 3 to 5 min. If you can finish in under 3 min, you are a rock star!

You may use a band for your ring dips.

Some tragic news for one of our Flux members

Last weekend, FLux member Leah McInnes' husband Gary was killed in a car accident. Many of you will know Leah (and her almost 1 year old son Oliver) from our WOD (with babies) classes that she attended until she was unable to because of her pregnancy with their second child (due in about 6 weeks).

We will be taking up a collection for Leah and her family over the next few days.

The funeral is on Friday at 2pm at the East End Regina Funeral Home.

To make a contribution please see Charity.

Our thoughts are with Leah, Oliver, (and the little one on the way) as they make their way through this difficult time.

Darci and Charity

THURSDAY, SEPTEMBER 22, 2011

A. POWER CLEANS
BEGINNER: 20 MIN OF TECH WORK.

INTERMEDIATE AND ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 20 LBS, AND DO 2 REPS X 3 SETS; REST 2 MIN.

B. PULLING
BEGINNER: 1 Negative, then 1 concentric; rest 1 min between reps x 4 sets = 8 reps in total.

INTERMEDIATE: 1-5 reps chin-ups or pull-ups x 4 sets; rest 2 min

ADVANCED: ARMS ONLY ROPE CLIMB X 2 ASCENTS X 4 SETS; REST 2 MIN. (If you are between intermediate and advanced, do the rope climbs as high as possible using only arms). You must start from a seated position.

C. PUSHING
BEGINNERS: FIND YOUR 1 RM DEPTH ON A PUSH-UP, ADD SOME HEIGHT AND DO 2 REPS X 5 SETS; REST 1 MIN.

INTERMEDIATE: AMRAP PERFECT PUSH-UPS IN 1 MIN; REST 2 MIN.

ADVANCED: SUPPORT POSITION PUSH-UPS, 1-5 REPS (AS PERFECT AS POSSIBLE).

IF YOU CAN ONLY DO 1 REP, THEN TAKE ABOUT 45 SEC REST AND THEN DO ANOTHER X 5 SETS; REST 2 MIN

IF YOU CAN DO MORE THAN 1 REP, DO 1-5 REPS X 5 SETS; REST 2 MIN.

IF YOU ARE DOING THESE PROPERLY, YOU WILL PROBABLY NOT BE ABLE TO DO MORE THAN 5 REPS. IF YOU CAN DO MORE THAN 5, YOU ARE EITHER CHEATING OR I UNDERESTIMATED YOUR ABILITIES!

FRIDAY, September 23, 2011

A. 7 sets

10 thrusters 80/120 lbs

10 KB Swings 35/50 lbs

10 box jumps 24"

10 ring dips

Rest 4 min between sets. All sets @ 100%

Each set should take you about 3 to 5 min. If you can finish in under 3 min, you are a rock star!

You may use a band for your ring dips.

WEDNESDAY, SEPT 21, 2011

A. HANDBALANCING

Beginners: 30 sec chest to wall handstand x 4 sets; rest 1 min.

Intermediate: 5-10 heel taps, trying to balance on last rep x 3 sets; rest 1 min.
5-10 toe taps, trying to balance on last rep x 3 sets; rest 1 min.

Advanced: do 10 heel taps in middle of floor, trying to balance on last rep, use your partner as a 'wall' x 3 sets; rest 1 min.
do 10 toe taps in middle of floor, trying to balance on last rep, use your partner as a 'wall' x 3 sets; rest 1 min.

B. Anaerobic Lactic Endurance
10 x Push Press 85/125 lbs (these reps should be unbroken, but tough.
0 seconds rest
15 burpees AFAP
rest 4 min
6 sets

In your rest period work on elegant gymnastics pose.

TUESDAY, September 20, 2011

WARM-Up
Be sure to do 2 sets of 30 scapular retractions with a 1 sec pause at the top. For those of you that have trouble keeping your elbows straight when you retract your scapulae or when you do planche or handbalancing work - the elbows bend as a defense mechanism. If your scapulae are not activated and stabilized, and if your rhomboids and Trap 3 are weak, they cannot do their job of stabilizing the entire kinetic chain from the hand to the scapula. When this weakness presents itself, your elbows take over the job of stabilizing.

A. Pull-Ups

Beginner: If you cannot hold yourself over the bar for 5 sec, do ring rows: 5 reps x 5 sets; rest 1 min

Beginner: alternate between 1 negative and 1 concentric x 4 sets; rest 1 min (1 negative and 1 concentric = 1 set). Have someone assist you with the concentric.

Intermediate: 1-5 chin-ups or 1-5 pull-ups x 4 sets; rest 90 sec.

Advanced: AMRAP UNBROKEN Chest to bar pull-ups x 4 sets; rest 2 min.

B1. Turkish Get Up
3 reps per arm x 4 sets; rest 20 sec

B2. Front Squats
AMRAP in 30 sec @ 50% of your 1RM x 4 sets; rest 30 sec

B3. Intermediate and Advanced only do Ring Dips
Intermediate: 1-5 ring dips x 4 sets; rest 20 sec.
Advanced: AMRAP UNBROKEN, you must go into support position at the top of each rep; rest 20 sec.

C. BEGINNERS ONLY
If you DO NOT have a 10 sec support hold on the rings (a support hold on the rings requires that your hands be turned out. Support hold is NOT a neutral grip), do this: have a partner stabilize you on the rings and aim for 10 sec hold, support position. Then, bend your knees and have your partner assist you with your ring dip x 4 sets; rest 1 min.

Monday, September 19, 2011

A1. Front Squats
Beginner: 5, 5, 5; rest 1 min

Intermediate: 3, 3, 3, 3; rest 1 min

Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


A2. HSPU
Beginners: downward dogs: find your 1RM, then add some height and do 2-3 reps x 5 sets; rest 1 min

Intermediate and Advanced: Find your max depth, add some height, and do 2-3 reps x 5 sets; rest 1 min

B. Rowing Sprints
1 min AFAP
rest 3 min
5 sets

Work on handbalancing in rest period.

Sunday, September , 2011

A. 20 min of tech work on rack jerk


B. Advanced: Work up to your 1RM on your rack Jerk, take it down 20 lbs and do 2 reps x 3 sets; rest 2 min



C. For TIme

Frog hops x 5 (frog hop to the end of the gym, walk back and repeat). Your frog hops should be a middle distance jump, not a frog juiced on steroids!
5-20 push-ups (If you have 1 perfect push-up, do 3 reps; 2 perfect push-ups, do 5 reps).
5-20 toes to Bar (should complete in 1-3 sets)
rest 4 min
4 sets

Saturday, September

A. Handstand Push-Ups
Beginners: Downward Dogs, find your 1 RM Max Depth, then add height and do 2-3 reps for 5 sets; rest 2 min.

Intermediate and Advanced: Find your 1RM hspu, add height and do 2-3 reps x 5 sets; rest 2 min. Or, find your 1RM, add a bit less height and do AMRAP in 10 min.

B. For Time:
2 Rounds
Lizard crawl to the end of the gym, walk back and repeat x 3
20 jumping squats
static pull-ups 8/15
run 800 meters (beaver to the gym and to the beaver and back)
Lizard crawl to the end of the gym, walk balk and repeat x 3

Use a band for your static pull-ups if you can't do one.

Friday, September

A. QDR - 10 minutes
Be sure to warm up the wrists.

http://youtu.be/xgBUpqhueRA

If that is too difficult, do frog stands instead.

http://youtu.be/xgBUpqhueRA



B. 1 min AMRAP thrusters 55/85 lbs
1 min rest
1 min AMRAP Muscle-Ups (you may kip)
1 min Rest
1 MIN AMRAP KB Snatch (30 sec per arm) 35/50 lbs
1 min rest
1 min Row for calories
Rest 5 min
3 sets

If you cannot do muscle-ups, do ring pull-ups. If you can't do ring pull-ups, do kipping pull-ups. If you can't do kipping pull-ups, do rind rows.

THURSDAY, Sept 15, 2011

A. Handbalancing
Beginners; 30 sec chest to wall handstand x 3 sets; rest 1 min
After your three sets, practice kicking up against the wall with a spotter.

Intermediate and advanced: 5-10 toe taps x 3 sets and 5-10 heel taps x 3 sets; rest 1 min

B. Intermediate and advanced: practice kicking up against wall. Goal is to kick-up into sweet spot ( ie. balance) 5 min.

C. AMRAP in 12 min:
deadlift x 185/255 lbs x 9
box jumps x 24/30" x 9
ring push-ups x 9-15

WEDNESDAY, SEPTEMBER 14, 2011

A. Clean and Jerk
Beginners and intermediate: 20 minutes of tech work

Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


B. 400 meter run
15 hspu
400 meter run
10 hspu
400 meter run
5 hspu
400 meter run



Your coach will help with individual prescriptions.

Tuesday, September 13, 2011

A1. Front Levers
Beginners: 10 sec scapular retraction (try and elevate the rib cage) x 4 sets; rest 1 min

Intermediate: 10 sec front lever on bars (with or without elbows) x 4 sets; rest 1 min

A. Advanced: 10 sec hold (flat back, can also try with one knee out) x 4 sets; rest 1 min


A2. Muscle-Ups
Beginners: 1 negative or 5 ring rows (As strict as possible) x 4 sets; rest 1 min

Intermediate: (if you have a ring dip) 1 muscle-up, rest 1 min, 1 muscle-up, rest 1 min x 4 sets; (either use two spotters on a box or the more advanced 1 spot). = 8 muscle ups

B. Advanced: AMRAP strict MU in 10 min. ( If you do not have a strict muscle-up set the rings to a height where you do have a strict muscle-up).

C. 800 meter run
chest to bar pull-ups x 30
1000 meter row


Your coach will prescribe alternatives based on your individual needs.

Monday, September 12, 2011

A. As promised, this week we focus on metabolic conditioning and training various energy systems. Next week the emphasis is tapering and skills. Then we go back to two weeks of strength training (CP), anaerobic alactic power/endurance and some shorter met cons.

This is OPT with some changes to the time domains.
4 sets
45 sec of touch and go clean and jerk 115/80 lbs
45 sec of box jumps 24/20 "
45 sec of KB Swings 50/35 lbs Russian
45 sec of Burpees
Rest walk 10 min between sets.

This is three minutes of HARD WORK. The ten minutes will give you plenty of time to recover. Don't hold back. Take note of how you felt during the sets.


B. In your rest period work on handbalancing.
Beginners: work on kicking up against the wall. Aim for 15 sec hold.
Intermediate: toe and heel taps
Advanced: toe and heel taps in middle of the floor with a partner. You can also work on your kick-ups and handbalancing.

Sunday, September 11, 2011

A. Planchette
Beginner: 10 sec hold, use bands x 4 sets; rest 1 min

Int: use parallettes, tuck with bands 10 sec x 4 sets; rest 1 min

Adv: parallettes, no bands, accumulate 3 sets of 15 sec hold

B. Sprinting practice
40 meters x 5 sets; rest 2 min
100 meters x 5 sets; rest 3 min
200 meters x 5 sets; rest 5 min

In between sets practice handbalancing. Toe and heel taps etc. Try the taps in the middle of the floor with a partner.

For your sprints go to the park and mark out a straight line. No turn arounds. Use a tree or the beaver for handstands

Saturday, September 10, 2011

A. Handbalancing
Same as yesterday

B. 400 meter run
2 rounds
15 front squats 65/95 lbs
12 pull-ups
400 meter run
For time

Beginners: scale weight and reps
If you cannot hold yourself over bar for 5 sec, do ring rows. Do 200 meter run if you cannot run 400 meters without stopping.

Friday, September 8, 2011

A. Handbalancing
Beginners: 30 sec chest to wall x 5 sets; rest 1 min.
Intermediate and Advanced: 5-10 reps toe taps and hold on last rep, 5 -10 heel taps and hold on last rep; 2 sets of each
Practice handbalancing in middle of the floor or practice kick-ups against the wall (4 min of practice).

B. Back Squat
Beginner: 5, 5, 5 @ 22x2, rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min

C. Push-ups x 30 sec
KB Swings x 30 sec Russian 35/50 lbs
rest 1 min
5 sets

After you finish your last rep of KB swings, put the KB down and immediately go for a 400 meter run for time. The clock will continue running.

Beginner push-ups: find your depth for 1 rep and then add some height. Don't make it too challenging. You want to get in 10-15 reps per round.

Intermediate: chest to floor, aim for 5-10 reps.

Advanced: aim for 15-30 reps

The Benefits of weight lifting for Adolescents

Please give this a read. It debunks a lot of the myths out there regarding children and weight training.


http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/

Here is an excerpt from the article.

Their [children's] strength gains seem generally to involve “neurological” changes, Dr. Faigenbaum said. Their nervous systems and muscles start interacting more efficiently. A few small studies have shown that children develop a significant increase in motor-unit activation within their muscles after weight training. A motor unit consists of a single neuron and all of the muscle cells that it controls. When more motor units fire, a muscle contracts more efficiently. So, in essence, strength training in children seems to liberate the innate strength of the muscle, to activate the power that has been in abeyance, unused.

And that fact, from both a physiological and philosophical standpoint, is perhaps why strength training for children is so important, a growing chorus of experts says. “We are urban dwellers stuck in hunter-gatherer bodies,” said Lyle Micheli, M.D., the director of sports medicine at Children’s Hospital Boston and professor of orthopedic surgery at Harvard University, as well as a co-author, with Dr. Faigenbaum, of the National Strength and Conditioning Association’s 2009 position paper about children and resistance training. “That’s true for children as well as adults. There was a time when children ‘weight trained’ by carrying milk pails and helping around the farm. Now few children, even young athletes, get sufficient activity” to fully strengthen their muscles, tendons and other tissues. “If a kid sits in class or in front of a screen for hours and then you throw them out onto the soccer field or basketball court, they don’t have the tissue strength to withstand the forces involved in their sports. That can contribute to injury.”

Thur, Sept 8, 2011

A. Clean and jerk

Beginners/Intermediate: work for 1/2 hour on technique.

Advanced: work up to 1 RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min


B. This one is from OPT with some small changes:
AMRAP in 10 MIN:
5 clean and jerk 65/95 lbs
5 burpee pull-ups
20 double unders

Wednesday, September 7, 2011

A1. Front Levers
Beginners: 10 sec hold, elevate the rib cage as high as possible x 4 sets; rest 20 sec
Intermediate: 10 sec hold, elbows pushed against knees x 4 sets; rest 20 sec
Advanced: 10 sec hold, no contact with elbows, extend knees if possible x 4 sets; rest 20 sec.

A2. Pull-Ups
Beginners: 1 negative x 4 sets; rest 20 sec.
Intermediate: AMRAP in 1 MIN (chin-ups or pull-ups) x 4 sets; rest 20 sec
Advanced: false grip pull-ups, 1-3 reps or 1 static muscle-up x 4 sets; rest 20 sec.

B. Front Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.

C. As many meters as possible:
90 sec row AFAP
rest 4 min
90 sec row AFAP

OPEN GYM TIME

You may have noticed that there is now a class titled: OPEN GYM TIME. This class is for anybody. The purpose is to give people an opportunity to make up a workout that they missed or to work on specific skills. Please use it! There is always a coach on the floor as well to watch your technique and to provide various prescriptions and program designs. For instance, can't get the kip? Use this time to practice. Your coaches have told you that your scapula is 'winging' on push-ups and or pull-ups? Come in and work on trap 3 rasies and Powell raises. Handstands giving you grief? Come get in some extra practice.

Tuesday, September 6, 2011

A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min

Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min


B. 200 meter sandbag run
rest 20 sec exactly
push-ups (beginners do AMRAP in 1 min (find your 1RM, add height; Intermediate: AMRAP Strict in 1 min; Advanced: AMRAP in 1 min on rings, super advanced: support position ring push-ups).
rest 20 sec exactly
L-sits 10 sec hold
rest 2 min
5 sets

Monday, September 5, 2011

A. Front squats
Beginner: @ 22x2 5, 5,5; rest 2 min
Int: 3,3,3,3; rest 2 min
Adv: work up to a 1 rep max, drop the weight 20 lbs and do 1 reps x 3 sets

B. Run 800 meters
30 toes to bar
Run 800 meters
For time

C. handbalancing
Beginner: 30 sec hold, chest to wall x 4 sets
Int and adv: 2 sets of toe taps and 2 sets of heel taps

Sunday, September 4, 2011

A1. Front Lever
Beginners: 10 sec scapular retraction. Do your best to elevate the rib cage x 5 sets; rest 1 min

Intermediate: rounded tuck, knees pushed against elbows or not, 10 sec hold x 5 sets; rest 1 min

Advanced: rounded tuck, knees extending past bar, 10 sec hold x 5 sets; rest 1 min

A2. Pull-ups
Beginners:If you do not have a pull-up, do barbell rows @ 3121, 5 reps x 5 sets; rest 1 min

Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 1 min

Advanced: either false grip pull-ups, 1-5 reps or strict MU x 5 sets; rest 1 min

B. Back Squats
Beginner: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets; rest 2 min.

C. Push press x 7 (tough but unbroken)
double under x 25
3 rounds
for time

Saturday, September 3, 2011

A. Tire Drags
100 meters AFAP
50/100 lbs lbs
rest 4 min
5 sets

During your rest practice hand balancing.
Beginners: 30 sec hold
Intermediate and Advanced: 5-10 heel taps and toe taps

B. Push-Ups
Beginners: go to your 1 RM on your toes, raise the height and do 2-3 reps x 5 sets; rest 2 min
Intermediate: AMRAP push-ups in 5 min.
Advanced: push-up ladder 1 to 10 and then down to 1. You rest (if necessary) only after you finish a set. For Time. More Advanced: do ring push-ups with a support turn out at the top of each rep.

Friday, Sept 2, 2011

A. Beginners:
Hang Power Cleans - work on these for half an hour.

B. Beginners: Work on split jerk

A. Advanced: Work up to a 1RM clean and jerk, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. For Time:
3 Rounds
Run 400 meter run
10 burpees

Your coach will help you individualize PART B based on your needs/goals.

Great to be back everyone! I am staying home now for a long time! No more travelling.

Flux Kids begins next week!

Our Flux CrossFit Kids classes - the porch puppies and the big dawgs - will begin again on Thrusday, September 8th!

Our Fall schedule is:

Thursday
4-4:45pm Pups
4:45-5:30pm Dawgs

Sunday
10-10:45am Pups
10:45-11:30am Dawgs

If you would like to register your child/children please contact Coach Charity at 541-5807 or fluxregina@gmail.com!

Flux Fall Schedule - New Classes, New Times!

We are excited to announce our Flux CrossFit Fall Schedule!
There are a number of new classes, additional class times, and our new Weightlifting Program!

We will be holding 2 classes on Monday, September 5th at 9am and 10am! The new schedule kicks in on Tuesday, September 6th!

Flux CrossFit Fall Schedule

Monday
6am-7am WOD
7am-8am WOD
noon-1pm WOD
4-5pm - Teen Program
5-6pm WOD
6-7pm WOD
7-8pm WOD
8-9:30pm Olympic LIfting

Tuesday
11am-noon WOD (babies too)
noon-1pm WOD
4:30-5:30 WOD
5:30-6:30pm WOD
6:30-7:30pm WOD
7:30-8:30pm Gymnastics
8:30-9:30pm Open Gym

Wednesday
7am-8am WOD
8am-9am WOD
noon-1pm WOD
4-5pm - Teen Program
5-6:30pm Olympic Lifting
6-7pm Movement
7-8pm WOD
8-9pm WOD

Thursday
11am-noon WOD (babies too)
noon-1pm WOD
4-4:45pm Flux Kids - Porch Puppies
4:45-5:30pm Flux Kids - Big Dawgs
5:30-6:30pm WOD
6:30-7:30pm Mobility and Pre-Hab
7:30-8:30pm WOD

Friday
6am-7am WOD
7am-8am WOD
noon-1pm WOD
4-5pm - Teen Program
5-6pm WOD
6-7pm WOD
7-8pm WOD

Saturday
9-10am WOD
10-11am WOD

Sunday
10-10:45am Flux Kids - porch puppies
10:45-11:30am Flux Kids - Big Dawgs
11:30-12:30pm WOD
12:30-1:30pm WOD
1:30-2:30pm Gymnastics