TUESDAY, NOVEMBER 1, 2011

A. BACK SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: BULGARIAN METHOD

B. ROW 400 METERS

REST 20 SEC

AMRAP CHEST TO BAR PULL-UPS IN 1 MIN X 5 SETS

REST 5 MIN

4 SETS

Monday, November 1, 2011

A. Front Squats

Beginners: 5, 5, 5 @ 22x2

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

Advanced: Bulgarian

B. On a 2 minute clock:

Run 200 meters

OHS x 15 55/85 lbs

AMRAP ring push-ups (must go into support position at the top of each push-up).

4 Rounds

Rest 5 minutes.

Beginner: Go on a two and half minute clock.

Flux Athlete Emma Bandol - Long Distance World Championship in Triathlon

Emma Bandol left for Nevada on Monday for the Long Distance World Championship Triathlon on November 5th. Emma is one of my clients who receives individualized program design and coaching from me three days a week. Emma will be swimming 4 km, biking 120 km and running 30 km.

Good luck Emma! You have been training hard and you are ready for this!

http://www.triathlon.org/events/event/2011_henderson_itu_long_distance_triathlon_world_championships/

Saturday, Oct 29, 2011

A. Pull-Ups

Beginners: 1 negative, rest 1 min x 5 sets; rest 1 min.

Intermediate: AMRAP chin-ups or pull-ups in 1 min; rest 2 min.

Advanced: false grip pull-ups, 1-5 reps x 4 sets; rest 2 min.

B. In 2-3 minutes:

Run 200 meters

15 kettlebell swings 35/50 lbs

AMRAP (ring)push-ups (must go into support position for ring push-ups at the top of each rep).

rest 2-3 min.

5 sets

advanced: on a 2 minute clock

beginners: on a 3 minute clock

Beginners: find a height at which you can do 2-3 reps at a time.

Friday, October 28, 2011

A. POWER CLEANS

BEGINNERS: 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. ROW 500 meters

RUN 400 meters

REST 3-4 MINUTES

4 SETS

FLUX Welcome Gathering for Pierre Auge!

Dear Flux Athletes,

Darci and I will be hosting a gathering on Sunday, October 30th for all of our Flux athletes (and family) to meet and chat with Pierre Auge - one of Darci's mentors and her coach!

We know it's a Sunday evening which means ... we're keeping it tame!

We will begin at 7:30pm and finish up by 11pm. Feel free to bring beverages and/ or paleo snacks!

Best,

Charity

Random Moments of Pride

Lucy doing chest to bar chin-ups.

Rudi's 40 lb renegade rows.

Sandi snatching 115 lb at her first weightlifting meet.

Arlene working on her hang power clean.

Terri hits 115 lb on her press.

Braiden's 58 lb clean and jerk (tiny press out).

Raelyn Jaramillo-McKenzie is coming to Flux CrossFit to present a Mobility/ Movement Class - next week!

We are pleased to announce that Raelynn Jaramillo-McKenzie is coming to FLUX!
You don't want to miss this!

Thursday, November 3rd
6:30pm-8pm
Sign up on the Mindbody

Raelynn is a registered massage therapist who works at 348 Victoria Ave. Her approach to treatment focuses on structural realignment by using techniques such as muscle energy,
myofascial release, swedish and neuromuscular massage. She recently discovered Yin Yoga and is very intrigued as the poses focus on the connective tissue, fascial networks and bone tissue.

THURSDAY, OCTOBER 27, 2011

A.BACK SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN

INTERMEDIATE: 2, 2, 2, 2; REST 2 MIN

ADVANCED: BULGARIAN

B. HSPU or PRESS

BEGINNERS: (YOU ARE A BEGINNER IF YOU DO NOT HAVE A PUSH-UP). FIND YOUR 1RM FOR HEIGHT, ADD SOME HEIGHT AND DO 2-3 REPS FOR 3 SETS; REST 2 MIN

INTERMEDIATE AND ADVANCED: FIND YOUR 1RM, ADD HEIGHT, AND DO 2-3 REPS X 3 SETS; REST 2 MIN.

C. AMRAP THRUSTERS IN 30 SEC 35/45 LBS UNBROKEN

ROPE CLIMB 2-3 REPS

10 BURPEES

REST 4 MIN.

3 SETS

IF YOU CANNOT DO ROPE CLIMBS:

BEGINNERS: AMRAP PULL-UPS IN 1 MIN. YOU MAY USE BANDS.

INTERMEDIATE: AMRAP STATIC PULL-UPS IN 1 MIN.

WEDNESDAY, OCTOBER 26, 2011

A. HANDBALANCING

BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.

INTERMEDIATE: 10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN

10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN

ADVANCED: ACCUMULATE 30 SEC OF HANDBALANCING IN MIDDLE OF FLOOR WITH OR WITHOUT A PARTNER.

OPTION FOR PART A: DO PRESS INSTEAD.

B. FRONT SQUAT

BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: BULGARIAN

C. ROW 1 MIN AFAP

REST 3 MIN

3 SETS

TUESDAY, OCTOBER 25, 2011

A. BACK SQUATS

BEGINNERS: 5, 5, 5 @ 22X2 REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN

ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT 30 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN. REMEMBER, YOU CAN PLAY AROUND WITH THE 20 LBS. IF YOU HAVE BEEN STUCK AT A WEIGHT, DON'T BE AFRAID TO DO YOUR DOUBLES AT A SLIGHTLY HIGHER WEIGHT.

B. 4 ROUNDS

BACK LEVER X 3-10 SEC; REST 1 MIN

WEIGHTED RING DIPS 3 REPS; REST 1 MIN

PISTOLS (NO WEIGHTLIFTING SHOES) 5 REPS PER LEG (ADVANCED DO WEIGHTED); REST 1 MIN.

NOTE: BEGINNERS SHOULD DO BACK LEVERS FOR 10 SEC. ADVANCED SHOULD HOLD FOR 3 SECONDS.

IF YOU ONLY HAVE 1 OR 2 RING DIPS, DO AMRAP IN 1 MIN.

IF YOU DO NOT HAVE A RING DIP, HAVE SOMEONE ASSIST YOU BY STABILIZING THE RINGS, 1 REP

IF YOU DO NOT HAVE A RING DIP, EVEN WITH STABILITY ASSISTANCE, PLEASE DO 1 NEGATIVE PER SET.

IF YOU CANNOT DO A NEGATIVE RING DIP, DO 2 PUSH-UPS AS LOW AS POSSIBLE.

PISTOLS

IF YOU CAN'T DO A PISTOL, HOLD ONTO A PARTNER'S HAND FOR STABILITY.

MONDAY, OCT 24, 2010

A.FRONT SQUATS

BEGINNERS @ 22X2, 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

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

B. ON A 90 SEC CLOCK:

RUN 200 METERS

AMRAP CHEST TO BAR PULL-UPS

5 SETS

REST 90 SEC.

Beginners: go on a 2 min clock.

SUNDAY, OCTOBER 23, 2011

A. HSPU

B. KB CLEAN AND JERK 35/50 LBS (5 REPS PER ARM).

KB SWING (RUSSIAN) X 15

KB RENEGADE ROWS X 10 (5 PER ARM)

KB SQUATS X 10

REST 3 MIN

4 SETS

Saturday, Oct 22, 2011

A. Handbalancing

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

practice at least 20 kick-ups

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

Accumulate 20-30 sec of handbalancing.

B. Run 400 meters x 4 sets; rest 3 min. (2 beaver and 2 garage).

Please post your running times.

Exciting News for Flux

I am so happy to announce that in November I will be going to Ottawa to work with both Alexander Varbanov and Pierre Auge. Six coaches were selected to take part in a training seminar with these two illustrious coaches. For those of you who are unfamiliar with Varbanov, he won a Bronze medal at the 1988 Olympics and he has over 10 world records. Varbanov and Auge will be mentoring and teaching us weightlifting protocols for beginner lifters. THey will also be evaluating our coaching practices and methodologies. Take a look at the video below to learn more about Varbanov.

THURSDAY, OCTOBER 20, 2011

A. PRESS

BEGINNERS: 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

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

B1. SUPPORT POSITION RING PUSH-UPS, 3-5 REPS X 4 SETS; REST 1 MIN

BEGINNERS: FIND YOUR 1 RM FOR DEPTH, ADD SOME HEIGHT AND DO 2-3 REPS X 4 SETS; REST 1 MIN.

INTERMEDIATE: AMRAP PUSH-UPS IN 1 MIN OR AMRAP RING PUSH-UPS IN 1 MIN X 4 SETS; REST 1 MIN.

B2. BACK LEVER, 3-5 SECOND HOLDS X 4 SETS; REST 1 MIN

C. KB SWINGS AMRAP IN 30 SEC.

DOUBLE UNDERS AMRAP IN 30 SEC.

BURPEES AMRAP IN 30 SEC.

REST 90 SEC

5 SETS

FRIDAY, OCTOBER 21, 2011

A. Hang Power Clean

Beginners: 20 minutes of tech work.

Intermediate: 2, 2, 2, 2; rest 2 min.

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

B. BENCHMARK - JACKIE

Row 1 km

50 thrusters 45 lbs

30 pull-ups

You may use bands for this.

Wednesday, October 19, 2011

A. Handbalancing

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

Practice at least 15 kick-ups

Intermediate and Advanced: either in the middle of the floor or with a partner:

10 heel taps

10 toe taps

accumulate 60 sec of handbalancing.

B1. sprint 100 meters (start at end of alley so that your coach can give you the go ahead from home base).

rest 60 sec.

B2. muscle-ups

AMRAP in 1 min: you may kip!

rest 20 sec.

B3. 15 deadlifts @ 75 % of your 1RM, AMRAP in 1 min.

rest 60 sec.

5 sets

No Muscle-Up? Do AMRAP Kipping pull-ups in 1 min.

No Kipping Pull-up? Do AMRAP PULL-UPS in 1 min.

No Pull-UP? Do 1 concentric, rest 30 sec, 1 negative

Tuesday, October 18, 2011

A. Press

Beginners: 5, 5, 5; rest 2 min.

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

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

B1. 3 tough squat cleans

rest 20 sec.

AMRAP ring dips

rest 20 sec.

L-Sit on KBs 5 sec hold

rest 30 sec.

4 sets

Ring Dips: Do 1 negative, rest 30 sec, do 1 rep

Or, have someone assist you on your ring dip by stabilizing you.

L-Sit: do 5 hanging leg raises @ 3122

MONDAY, OCTOBER 17, 2011

A. HANDBALANCING

BEGINNERS: 30 SEC CHEST TO WALL X 3 SETS; REST 1 MIN.

THEN, PRACTICE KICK-UPS, AT LEAST 15 ATTEMPTS

INTERMEDIATE: 10 HEEL TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN

10 TOE TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN

ADVANCED: 10 HEEL TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN

10 TOE TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN

ACCUMULATE 30 SEC OF HANDBALANCING

B1. ARMS ONLY ROPE CLIMB X 2-3 REPS

REST 60 SEC

B2. FRONT LEVER 10 SEC HOLD

REST 30 SEC

B3. BOX JUMPS AFAP IN 20 SEC.

5 SETS

B1. INTERMEDIATE: ROPE PULL-UPS, 1-5 REPS OR 1-5 CHIN-UPS

B1. BEGINNER: 1 CONCENTRIC (WITH SPOTTER) OR 5 RING ROWS

SUNDAY, OCTOBER 16, 2011

WEEK 4 - SKILLS AND MET CONS

A. PUSHING

BEGINNERS: FIND YOUR 1RM ON YOUR PUSH-UP, ADD SOME HEIGHT AND DO AMRAP IN 10 MIN.

INTERMEDIATE: AMRAP PERFECT PUSH-UPS IN 10 MIN.

ADVANCED: RING SUPPORT PUSH-UPS OR REGULAR RING PUSH-UPS (MUST GO INTO SUPPORT POSITION AT THE TOP OF EACH PUSH-UP) AMRAP IN 10 MIN.

B. THRUSTERS AMRAP IN 30 SEC @ 80% OF YOUR 1RM.

KB SWINGS 50/75 LBS RUSSIAN AMRAP IN 30 SEC.

REST 5 MIN.

5 SETS

IN YOUR REST WORK ON YOUR BACK BRIDGES FROM THE FLOOR. ELEVATE FEET IF YOUR THORACIC MOBILITY IS AN ISSUE. I EXPECT YOU TO DO AT LEAST 2 BRIDGES PER SET. IF BRIDGES ARE NOT A PROBLEM, DO BRIDGE PUSH-UPS.

Saturday, October 15, 2011

A. 400 meter run (beaver)

rest 5 min.

repeat

rest 10 minutes

B. 60 sec of chest to bar pull-ups

60 sec of rest

60 sec of deadlifts @ 185/285 lbs

60 sec of rest

60 sec of wall balls 14/16 lbs

60 sec of rest

4 sets

FRIDAY, OCTOBER 14, 2011

TAKE 20 MINUTES TO WARM UP CLEAN AND JERK

DO IN TWO HEATS. GROUP A STARTS WITH THE WOD AND GROUP B STARTS WITH HANDBALANCING.

10 SQUAT CLEAN AND JERK @ 85/125 LBS

10 DOUBLE UNDERS

8 SQUAT CLEAN AND JERK

20 DOUBLE UNDERS

6 SQUAT CLEAN AND JERK

30 DOUBLE UNDERS

4 SQUAT CLEAN AND JERK

40 DOUBLE UNDERS

2 SQUAT CLEAN AND JERK

50 DOUBLE UNDERS

AS ALWAYS, TALK TO YOUR COACH FOR INDIVIDUALIZED PRESCRIPTION.

Thursday, October 13, 2011

A. Beginners: 10 min of kipping practice.

A. Advanced: speed toes to bar. If you haven't done these before, practice for a few minutes and then do: 3 sets, AMRAP UNBROKEN, rest 1 min.

A. Intermediate: do AMRAP toes to bar in 1 min x 3 sets; rest 1 min.

B. Beginners: Do AMRAP kick-ups against the wall in 30 sec x 4 sets; rest 2 min.

B. Intermediate: Do 10 heel taps and balance on last rep x 2 sets; rest 1 min.

Do 10 toe taps and balance on last rep x 2 sets; rest 1 min.

B. Advanced: In middle of floor, with or without a spotter, accumulate 30-60 sec of handbalancing. Make sure you know how to break your body line at hips before you attempt this.

C. 26 kettlebell snatches (13 per arm) 40/55 lbs

Run 400 meters (beaver)

rest 5 min

26 kettlebell snatches (13 per arm) 40/55 lbs

Run 400 meters (garage)

Wednesday, October 12, 2011

A. HSPU

Beginners:

Downward Dogs, Find your max depth, add some height and do 2-3 reps x 5 sets; rest 1 min.

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

B. Push Press x 15 75/105 lbs

arms only rope climbs (start from the floor) x 2

row 21 calories

burpees x 15

rest 5 min

5 sets

Tuesday, October 11, 2011

A. Handbalancing

Beginners: 30 sec chest to wall x 3 sets; rest 1 min.

Then do 3 minutes of kick-up practice.

Intermediate: 2 sets of heel and toe taps; rest 1 min.

Advanced: 1 set of heel taps and then accumulate 10-30 sec of handbalancing.

1 set of toe taps and then accumulate 10-30 sec of handbalancing.

B. Deadlifts AMRAP in 2 minutes @ 205/305 lbs

Run 400 meters (Beaver)

Post your reps plus your run time. Clock begins for your run at 2 min.

Note: You may ONLY do the prescribed weight on deadlifts if your 1RM is a minimum of 235 for women and 335 for men.

Rest 10 min.

C. For Time:

800 meter run

20 Overhead Squats 55/85 lbs

2 Rounds

Monday, October 10, 2011

We have just finished up two weeks of strength training and will now do our week of metabolic conditioning. Expect to see various energy system training, from anaerobic to aerobic. Next week, the focus is skills.

A. For Time:

Row 500 meters

Run 400 meters (Beaver)

Walk rest 10 minutes.

B. In 12 minutes do AMRAP

2 muscle-ups (you may kip).

12 front squats @ 50% of your 1RM

21 KB Swings 35/50 (Russian)

PART B.

If you do not have a muscle-up, please do 5 pull-ups and 5 ring dips. If you do not have a ring dip, do 7 push-ups (increase height if necessary but no knee push-ups). If you do not have a pull-up, use bands.

Half of the class start with Part A and half start with Part B.

Sunday, October 9, 2011

A. Handbalancing

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

Practice kicking up.

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

Advanced: 5-10 heel and toe taps x 3 sets in middle of floor; rest 1 min.

B. 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.

C. TGU 3 reps per side

rest 20 sec.

static pull-ups AMRAP UNBROKEN

rest 20 sec

row 21 cal AFAP

rest 60 sec

4 sets

Flux Kids classes cancelled for tomorrow

Hello All,

Most of the kids from both classes will be away so we've decided to cancel the Kids' classes for tomorrow (Sunday, October 9th)!

I look forward to seeing everyone on Thursday!

Coach Charity

Saturday, October 8, 2011

A. HSPU

Beginners: Downward Dogs, Find your 1RM, add some height and do 2-3 reps x 5 sets.

You are beginner if you cannot hold a handstand for 20 sec against the wall.

Intermediate and Advanced: Find your 1RM, add some height and do 2-3 reps x 3 sets; rest 2 min. Use parallettes or plates if you are hitting the floor.

C. 12 x Alternating KB Cleans 35/50 lbs (6 per arm and you hold both KB at once)

15 thrusters with KB 35/50 lbs Use same weight as KB cleans

3 Rounds for Time

Rest 10 min.

D. 25 x KB Swings 35/50 lbs

15 burpees

3 Rounds for Time

Don't Lift (culturally) Like a Girl!

Check out these two photos of T-Nubs (Theresa) executing a front squat.

In the first photo notice how internally rotated her shoulders are? Ido first drew my attention to the gendered differences on scapular and external rotation strength. It is really quite tragic that girls are still socialized to take up less space than boys and that this often translates into poor posture and zero scapular strength. Boys and men are much more likely to be socialized to puff up the chest. This constant repetition of the movement of externally rotating the shoulders bodes well for lifting, especially when it comes to the front squat and press where you need to create a platform for the bar.

Now, look at Theresa's starting position after I drew her attention to the problem. She is super upright and looking like the solid, righteous babe of a weightlifter that she is!

Class Schedule for Monday, October 10th

Coach Mieka will be running 2 WODs on Monday at 9am and 10am!

Flux Cattle

Rancher Verne has been busy tending to the Flux Cattle all Spring and Summer and the first two are almost ready to be butchered. These cattle have not had any hormones injected into their body, no antibiotics and they have never left their pasture.

Why GrassFed Cattle?

Better Health and Nutrition

The meat from grass fed cattle more closely resemble the hunter-gatherer meat that our ancestors dined on. What is the difference? Cattle that is raised and finished on grass bypasses the entire CAFO system that is part of large scale, industrialized agriculture. CAFO stands for Concentrated Animal Feeding Operation. The health benefits are numerous.

First, the meat from grass fed cattle is higher in Omega 3 Fatty Acids as well as Conjugated Linoleic Acid. Why is this important? One of the problems with the modern western diet is the omega 3 to 6 ratio is out of balance. In the past, it was more like a one to one ratio but our diets today are lacking in fish, flaxseeds, and of course, pastured meat. Compared with grass, grain is very low in omega-3 fatty acids and high in omega-6 fatty acids. We need both, but as always we are looking for balance. Omega -3 fatty acids have anti-inflammatory properties.

Ruminants are also abundant in Conjugated Linoleic Acid. CLA has shown great promise for fighting cancer and cardiovascular disease. The meat from grass fed cattle is also much higher in vitamin E. Vitamin E is a powerful antioxidant and a great immune booster. Grass has way more Vitamin E than grain and soy. We eat what the cattle eat. Grass Fed beef is also higher in carotenoids, another family of antioxidants. Some of you might remember a photo from last year that I posted of a butchered steer. The point of this photo was to show folks how yellow the fat was. The fat is yellow because of the carotenoids in the grass. Some of you have also witnessed this beautiful yellow colour in pastured milk, butter and eggs. Yummy.

Cattle that are raised for CAFOs are injected with hormones.

Which products are approved in Canada?

"There are six hormonal growth promoters approved in Canada for use in beef cattle: three natural - progesterone, testosterone and estradiol-17ß; and three synthetic - trenbolone acetate (TBA), zeranol and melengestrol acetate (MGA). Hormonal growth promoters are not approved for use in any species other than beef cattle" (Health Canada).

Please take a look at the article below published by Health Canada.

http://www.hc-sc.gc.ca/dhp-mps/vet/faq/growth_hormones_promoters_croissance_hormonaux_stimulateurs-eng.php

Note at the bottom of the article Health Canada's conclusion that hormonal growth promoters do not affect the health of the human population. The EU has banned all growth hormones because of the links to cancer. Decide for yourself.

http://www.oag-bvg.gc.ca/internet/English/pet_203_e_28939.html

The link above was published by the Office of the Auditor General of Canada. It is in response to a petition by concerned Canadians regarding the impact of hormones used in the cattle and hog industry. The concern is that these hormones, which are in the manure, leach into the ground water as well as surface water.

Below is an excerpt from the article that explains hormonal health.

Note that the highest concentrations of manure occur in Southern Ontario and Quebec along the Great Lakes and St Laurence River, in central Alberta between Edmonton and Calgary, around Vancouver, and around Winnipeg. Any hormone pollution due to run-off and leaching of manure from intensive livestock operations would have an impact on millions of Canadians.

• There are health and environmental concerns about estrogen mimicking chemicals in the environment originating from certain plastics. There are health and environmental concerns about hormones from human pharmaceuticals that survive sewage treatment being discharged into the environment. Hormones released from intensive livestock operations raise the same issues.

Hormones are chemical messengers that provide signals at the cellular level to control normal physical development and many organ functions of living things, as well as the timing of physiological processes such as reproduction. Environmental chemicals that mimic the organism's own hormones interfere with these signals, leading to problems such as birth defects, feminization of males and masculinization of females—leading to reproductive problems, excess weight gain, early or delayed onset of puberty, excessive growth of susceptible cells such as hormone affected prostate cancer and breast cancer, etc. For example, one of the approved livestock hormones is medroxyprogesterone, which is known to cause birth defects in babies if the mother is exposed.

Hormones operate at vanishingly small quantities, so even minute traces of a synthetic hormone, hormone mimicking substance or natural hormone in the environment can have significant biological effects. Timing of exposure in relation to the organism's or cell's development is of great significance. For example: "Identification of low-dose effects that are different from those seen at high doses, the importance of timing of exposure, recognition of the unique effects that can be disrupted during development, and genetic variation in genetically-determined susceptibility, render the overly simplistic assumptions previously used in risk assessment invalid for many environmental chemicals." from page 110, "The Emerging Science of Endocrine Disruption" by J.P. Myers, L.J., Guillette, Jr., P.Palanza, S.Parmigiani, S.H. Swann and F.S. Vom Saal, in the World Scientific Journal, 2004.

Coach Lucy at the Globe Theatre

Don't miss your chance to see coach Lucy perform in Dot and Mae at the Globe Theatre. It ends this week. It is part of the SandBox Series.

Focus on the Flux Kids Pups

In the Flux Kids Pups (ages 4-7) class on Sunday we were concentrating on mastering the Turkish-Get-Up! Notice that each child is holding a different weight based on where they're at with the movement. Good technique, especially at this age, will produce awesome gains (coordination, strength, stablization, concentration, agility, flexibility, power, stamina, etc.).

We also included burpees, kb swings and box jumps in the WOD!

Friday, October 6, 2011

A. Clean and Jerk

Beginners and Intermediate: Tech practice for 20 min.

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

Share a barbell with someone who lifts close to the same weight as you.

B. Row 250 meters

21 Toes to Bar

21 double unders

rest 3 minutes

5 sets

Thursday, October 6, 2011

A. Handbalancing

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

When you are finished, practice your kick-ups.

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

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

Practice kick ups against wall, trying to find sweet spot.

Advanced: 5-10 heel taps and hold (middle of the floor) x 2 sets; rest 1 min.

5-10 toe taps and hold (middle of the floor) x 2 sets; rest 1 min.

Advanced: practice kicking up in middle of floor with or without a partner.

B. Back 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. 400 meter run

rest 2 min.

D. 6 minute Cindy

5 pull-ups

10 push-ups

15 air squats

Tuesday, October 4, 2011

A. Handbalancing

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

When you are finished, practice your kick-ups.

Intermediate: 5-10 heel taps and hold x 3 sets; rest 1 min.

5-10 toe taps and hold x 3 sets; rest 1 min.

Practice kick ups against wall, trying to find sweet spot.

Advanced: 5-10 heel taps and hold (middle of the floor) x 3 sets; rest 1 min.

5-10 toe taps and hold (middle of the floor) x 3 sets; rest 1 min.

Advanced: practice kicking up in middle of floor with our without a partner.

B1. Front Squats

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

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

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

B2. Pull-Ups

Beginners: 1 negative, rest 1 min, 1 concentric, rest 1 min x 4 sets; rest 1 min= 8 pull-ups

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

Advanced: 1-5 static muscle -ups or 1-5 false grip pull-ups x 5 sets; rest 1 min.

Wednesday, Oct 5, 2011

A. Push Press

Beginners: 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. Ring Dips AMRAP UNBROKEN

rest 10 sec exactly

AMRAP Box Jumps in 20 sec 24/28"

rest 60 sec.

4 sets

C. Row 1 min AFAP

Rest 1 min.

3 sets

If you can't do a ring dip, but you are close to one, use a partner to assist you (stabilization or small spot). 1-2 reps.

If you are not ready for ring dips (even with a spotter), please do push-ups, AMRAP unbroken.

If you do not have a full push-up, add some height and go from the toes and do 2-3 reps.

Monday, October 3, 2011

This is Week 2 of our Strength Phase. Next week we will focus more on energy system training, working on Anaerobic Alactic Power/Endurance, Anaerobic Lactic Power/Endurance, as well as MAP training (equal times work to rest ratio). Expect to see some testing days as well. The week after that, the focus will be skill development/recovery. If you have any questions, please ask!

A. Back Levers

Beginners: 10 sec hold, rounded tuck. Goal is to get shins and hips parallel to the floor x 4 sets; rest 1 min.

Intermediate: 10 sec hold, flat back tuck x 10 sec x 4 sets; rest 1 min.

Advanced: Straddle Back lever, 5 sec hold x 4 sets; rest 1 min.

To save time, start warming up your back squats during your rest.

B. Back Squats

Beginner: 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. TESTING

12 Burpees

15 KB Swings

400 meter run

3 Rounds

see July 18, 2011

Please Post Your Results for Part C as well as your back squat numbers. Compare both to July 18, 2011.

Sunday, October 2, 2011

A. Front Squats

Beginners: @ 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.

B. On a 4 min clock:

800 meter run

AMRAP Toes to Bar

Beginners: On a 6 min clock.

Intermediate: On a 5 min clock.

Rest 4, 5 0r 6 min.

C. On a 4 min clock:

800 meter run

AMRAP ring push-ups

Beginners: on a 6 min clock.

Intermediate: On a 5 min clock.