Thursday, November 31, 2011

A. Power Cleans

Beginners and Intermediate: from the blocks. Max, -10 to 15 for 2 reps x 3 sets; rest 2 min.

Advanced: from the floor: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 15 min

7 Barbell Jumping Squats @ 40 % of max back squat

7 weighted ring dips ( a weight that enables you to do 4 reps unbroken in first set).

5 hanging leg raises @ 3122 rest 5 min.

Beginners: Push-ups

Intermediate: bar dips

In between advanced and intermediate: ring dips

Wednesday, November 30, 2011

A. Front Squats

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

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

Advanced: Max - 10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. rope climb x 2 (advanced do arms only)

Box Jumps x 15 24/28"

Burpees x 10

rest exactly 3 min

then: 5 sec back lever

rest 1 min

3 sets

Beginners: 5 ring rows

Intermediate: 1-3 strict chin-ups or pull-ups

Tuesday, November 29, 2011

A. Back Squat

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

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

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Press or HSPU

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

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

Advanced: Max, -10-20 lbs, 2 reps x 3 sets; rest 2 min

HSPU

Find max depth, add some height and do 2-3 reps x 3 sets; rest 2 min.

C. 350 meter row AFAP

rest 7 minutes

350 meter row AFAP

Practice handbalancing during your rest.

Monday, November 28, 2011

Time will be tight on this one. Work quickly and come prepared.

A1. Front Squats

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

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

Advanced: Max - 10-20 lbs, 2 reps x 3 sets; rest 1 min.

Ask your coach if you should be doing the "jazz hand" squats.

A2. L-sits in a support hold on rings x 5 sec x 4 sets; rest 1 min.

Beginner: 5 straight leg raises @ 3111 x 4 sets; rest 1 min.

Intermediate: 5 sec hold on parallettes x 4 sets; rest 1 min.

B. On the minute do 3-6 chest to bar pull-ups until you hit 100 KB Swings. 35/50 lbs

Less Advanced Folks: chin over bar pull-ups 3-6 reps

Ring Rows: 3-6 reps

Rest 10 min

On the minute d0 3-5 Bulgarian or Pseudo Planche Push-ups until you hit 100 double unders.

Less Advanced: regular push-ups 3-5 reps or;

find your 1RM, add some height and do 5 reps.

Sunday, November 27, 2011

Week 1 - Strength

A. Back Squat

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

Intermediate and Advanced: Max, then -20 lbs for 2 reps x 3 sets; rest 2 min. Ask your coach how much weight to go down. 20 lbs is for very advanced lifters.

B. From the Rack:

5 Jumping BarBell Back Squats @ 50-60% of your 1RM

zero seconds rest

12 burpees AFAP

Rest 4 min

5 sets

First Flux Mock Weightlifting Competition

Here are some more images from our first Flux mock Weightlifting competition.

Saturday, November 25, 2011

A. Toes to Bar -Try and make all of your sets unbroken.

Beginners: 5-10 knees to chest x 3 sets; rest 2 min.

Intermediate: 10 Toes to Bar x 3 sets; rest 2 min.

Advanced: 21 Reps x 3 sets; rest 2 min.

B. Row 21 Cal

Push Press x 5 @ 105/145 lbs

Row 21 Cal

Rest 4 min.

6 sets

Big Jumps and Other Stuff

Flux Holiday Special - Introductory Package!

Flux Introductory Package*

2 Intro/Assessment Sessions plus 8 Regular Sessions
Special Price $195 + gst
(Regular Price $250 + gst)

*Flux Holiday Package On Sale Until Jan. 5/2012
*Valid until Jan. 31, 2012
*Does not include Olympic Weightlifting classes
*Intro sessions by appointment

Friday, November 26, 2011

A. BOX JUMPS

BEGINNER/INTERMEDIATE:

10 box jumps AFAP: (Find a height you are comfortable with jumping but that is still challenging)

rest 2 min.

4 sets

ADVANCED:

7 reps AFAP 34/38" (Or, go out on the street or playground and find something tall or interesting to jump). For ideas watch Mieka's and Jen's Introduction to Parkour Video on Facebook!

rest 3 min.

4 sets

B. For Less Advanced:

3 ROUNDS FOR TIME

14 KB SNATCH (7 PER ARM)

5 PUSH-UPS (IF YOU DO NOT HAVE A FULL PUSH-UP, FIND A DEPTH THAT ENABLES YOU TO DO 2-3 AT A TIME).

B. For More Advanced

FOR TIME:

Alternating between left and right hand: KB snatch + 1 KB Push-Up (place kettlebell on side and do a push-up) x 14 reps ( 1 rep = left and right total).

BEGINNERS:

A. Front Levers

10 sec hold of elevated scaps. Try and bring your chest to perpendicular to the floor x 4 sets; rest 1 min

B. AMRAP in 20 min:

2 chin-ups (static).

2 wall walks

3 Heavy Thrusters ( I mean heavy)!

INTERMEDIATE:

A. Front Lever with knees pushed against elbows x 5 sec hold x 4 sets; rest 1 min.

B. AMRAP in 20 min:

2-5 chin-ups or pull-ups

3 wall walks

5 heavy thrusters

ADVANCED:

A. FRONT LEVER, NO ELBOW SUPPORT, ADVANCE FLAT TUCK X 5 SEC HOLD X 4 SETS; REST 1 MIN.

B. AMRAP in 20 Min:

2-4 Yewki tuck or no tuck (on rings)

10 Hip Taps

5 heavy thrusters

A. 500 meter row AFAP

rest 12 min.

During your rest, do:

BEGINNERS

B. Find your max depth for 1 rep, then add some height and do 2-3 reps x 3 sets; rest 1 min.

INTERMEDIATE - FIRST PROGRESSION

1-10 PUSH-UPS x 2 sets; rest 2 min.

INTERMEDIATE - SECOND PROGRESSION

1-10 RING PUSH-UPS X 2 SETS; REST 2 MIN.

ADVANCED: - FIRST PROGRESSION

1-5 BULGARIAN RING PUSH-UPS X 2 SETS; REST 2 MIN. (REALLY, REALLY WIDE)

ADVANCED - SECOND PROGRESSION

1-5 PSEUDO PLANCHE RING PUSH-UPS X 2 SETS; REST 2 MIN. (IN A SUPPORT POSITION FOR THE ENTIRE MOVEMENT AND KEEP THE RINGS AT THE HIPS).

C. ROW 500 METERS AFAP

D. BEGINNERS: 1 NEGATIVE X 4 SETS; REST 1 MIN.

INTERMEDIATE: REPEAT B.

ADVANCED: REPEAT B.

Tuesday, November 22, 2011

A. Power Clean

Beginners: from the hang, 2, 2, 2, 2; rest 2 min.

Intermediate and Advanced: from the floor, max lift, -10 to 20 lbs, 2 x 2 sets; rest 2 min.

Practice kipping for 5 min.

B. Beginner and Intermediate:

AMRAP Kipping Pull-ups in 1 min.

rest 1 min

AMRAP Double Unders in 1 min.

rest 1 min

7 sets

Advanced do chest to bar.

Monday, NOVEMBER 21, 2011

This is Day 2 of skills week. Take this time to work on the perfect push-up, QDR or to get that first static pull-up or muscle-up. The practice of complex movement patterns is an integral part of Flux. Skill development creates possibilities in movement!

A. Handbalancing, Press or HSPU

Handbalancing:

Beginners: 30 sec chest to wall x 2 sets; rest 1 min.

5 kick-ups without the help of a spotter

2 kick-ups and hold for 15 sec with a spotter.

Intermediate:

5 toe taps and hold

5 heel taps and hold

Practice kick-ups

Advanced:

5 toe taps and hold

5 heel taps and hold

accumulate 30 sec of balance.

A. HSPU

Beginners: Push-ups, go to max depth, then add some height, and do 2-3 reps for 4 sets; rest 1 min. Then, do 1 negative x 3 sets; rest 1 min.

Intermediate and Advanced:HSPU for max depth and then add some height for 2-3 reps x 3 sets; rest 1 min.

A. Press

Beginners: 5, 5, 5; rest 2 min x 4 sets;

Intermediate and Advanced: Max, add 10-20 lbs, and do 2 reps x 3 sets; rest 2 min.

B1. TGU

2 REPS PER ARM X 4 SETS

rest 1 min

B2. RING DIPS

Beginners: 1 x 5 second hold, followed by negative x 4 sets

Intermediate: 1-3 bar dips x 4 sets

Advanced: 1-5 ring dips with 3 second support hold L- SIT at top x 4 sets

Sunday, November 20, 2011

A. Squat Cleans from Blocks

Beginners: Go to max, -10 lbs x 2 x 3

Advanced: Go to max, -20 lbs x 2 x 3

B. 5 barbell jumping squats @ 40 % of 1RM

rest exactly 30 sec

Push-ups AFAP in 30 sec

rest exactly 30 sec

KB Swings x 30 sec AFAP 50/70 lbs

rest 2 min.

5 sets

Saturday, November 19, 2011

Part A:
Beginners - spend 10mins working on kip
Advanced - spend 10mins on muscle up

Part B:
12 Front Squats 85/125lbs
12 push ups (advanced do ring push ups)
rest 4 mins
4 sets

Friday, November 18, 2011

A. HSPU - FInd your 1RM for depth, add some height and do 2-3 reps x 2 sets

Beginners: Do push-ups. Find your 1RM for depth, add some height, and do 2-3 reps x 3 sets

B. Push Press x 15 55/85 lbs

Pull-Ups x 15

Box Jumps x 15

row 200 meters

2 rounds

Rest 12 min

Repeat

Thursday, November 17, 2011

After your warm-up, work on Toes to Bar for 5 minutes.

A. Row 350 meters

double unders x 20 reps

Toes to Bar x 12 reps

2 rounds

Rest 5 min

3 sets

Wednesday, November 16, 2011

A. Back Levers

5 sec hold for advanced x 4 sets; rest 1 min.

10 sec hold for beginners and intermediate x 4 sets; rest 1 min.

B. This workout is meant to be CP based. Expect to take rests.

AMRAP in 20 min:

Arms only rope climb x 1-3 reps

deadlifts x 7 205/305 lbs

weighted ring dips x 5

Beginners: 5 ring rows As Perfect As Possible - no kipping or snaking.

5 push-ups (1-2 reps at a time)

Intermediate: either use your feet for your rope climbs or do 1-3 chin-ups or pull-ups

Bar dips instead of ring dips or ring dips without extra weight

Flux Kids holiday party!

Dear Flux Parents!

We will be holding our annual Flux Kids (for the pups and the dawgs) Holiday Party on Sunday, December 18th beginning with a snowshoe workout and finishing up with some paleo treats, warm beverages, and the presentation of our Flux Kids certificates.

The Flux Kids holiday party will begin at 10am and finish up at 11:30am!

I hope everyone can make it!
Coach Charity

Flux Holiday Festivities

Dear Flux Athletes,

Darci and I hope you will join us for our Flux Holiday party on Friday, December 16th beginning at 8pm at our house! There will be plenty of paleo treats, wine, and festive cheer!

We look forward to celebrating the holiday season with you!

Best,
Charity (and Coach Darci)

Tuesday, November 15, 2011

Thrusters x 10 85/125 lbs

KB Swings x 15 35/50 lbs

Box Jumps x 10 24"

Burpees x 10

Rest 7 minutes

6 sets

Practice Handbalancing, bridges and/or QDRs in your rest period.

Reminder - Flux Meat

THIS IS A REMINDER THAT THE FLUX BEEF WILL BE HERE ON TUESDAY, NOV 15 BETWEEN 5 AND 6 PM. THE PRICE IS $4.75/LB. WE DO NOT HAVE ROOM TO STORE ANY EXTRA MEAT SO PLEASE BE SURE TO ARRANGE FOR PICK UP.

THERE IS STILL SOME MEAT LEFT. EMAIL ME IF YOU WANT SOME. NO ORDERS LESS THAN 50 LBS PLEASE.

THANKS!

Sunday, November 13, 2011

A. Squat Cleans from the Blocks or Back Squats

Squat Cleans From the Blocks

Work up to your 1RM, drop the weight 10-20 lbs and do 2 reps x 3 sets; rest 2 min.

Back Squats

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

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

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

B.

On the minute do:

5 kipping Pull-ups until you hit 100 kb swings.

Saturday, November 12, 2011

A. HSPU

Beginners: Find your 1RM on push-ups and then do AMRAP in 12 min. STRICT FORM.

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

B. Front Squats

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

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

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

C. Row 60 sec AFAP

Rest 4 min.

4 sets

Friday, November 11, 2011

A. Push Press

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

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

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

B. Box Jumps x 10 AFAP 24/28"

rest 30 sec

Toes to Bar x 15 AFAP

rest 60 sec

5 sets

Thursday, November 10, 2011

A. Handbalancing

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

with a partner, kick-up against the wall and hold (aim for 30 sec) x 3 sets; rest 1 min. Partner, only assist if necessary. Be on the ball on this one!

Intermediate and advanced: 7 heel taps and hold x 2 sets; rest 1 min

7 toe taps and hold x 2 sets; rest 1 min

7 breaking the bodyline x 1 set; rest 1 min

Advanced only: accumulate 30 sec of handbalancing. Use the wall.

B. Back Squats

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

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

Advanced: Go to your 1RM, drop 25 lbs, and do 2 reps x 3 sets; rest 2 min.

C. KB Snatch Ladder 7 down to 1 (10 per hand). 50/70 lbs

Beginners: 1 arm KB Swing

Holiday Hours - Friday, November 11 and the rest of the weekend

Hello Flux Athletes!

Every class but the 6am is still going on this Friday! So, come on out to a WOD before or after the Remembrance day events!

The schedule this Friday, Nov. 11th is:

7am WOD with Coach Darci
noon WOD with Coach Darci
4pm Teens with Coach Mieka
5pm WOD with Coach Mieka
6pm WOD with Coach Mieka
7pm Olympic Lifting with Coach Mieka

Hours for the rest of the weekend:

Saturday
9am WOD with Coach Mieka
10am WOD with Coach Mieka
11am Open Gym with Coach Mieka

Sunday
10am-Flux Kids Pups with Coach Mieka
10:45am - Flux Kids Dawgs with Coach Mieka and Coach Ariane
11:30am WOD with Coach Ariane
12:30pm Movement with Coach Mieka
1:30pm Gymnastics with Coach Mieka
2:30pm Olympic Lifting with Coach Ariane

Coach Darci, Jane, and I are all heading to Vegas this weekend to write the Level 1 CrossFit test (this is the test for those of us who received the certification prior to CF going through the accreditation process). So although it looks like we're all about the fun, really we will be working hard for you! ;-)

Have an active and safe long weekend!
Charity (and Coach Darci)

Wednesday, November 9, 2011

A. Front Squats

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

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

Advanced: Go to max, drop 20 lbs, and do 2 reps x 3 sets; rest 2 min.

B. 15 thrusters 65/95

15 KB Swings 35/50 lbs

20 double unders

5 rounds

rest 4 min.

Tuesday, November 8, 2011

A. Squat Cleans from Blocks - Go up to your 1RM, drop 10-25 lbs (25lb for advanced, 10 for beginners, 15-20 intermediate) and do 2 reps x 3 sets.

B. In 12 minutes do as many rounds as possible of:

1-5 static pull-ups (advanced do weighted @ reps of 3)

1-5 static ring dips (advanced do weighted @ reps of 3).

Beginners:

3-5 ring rows (be conservative with your numbers on both movements - quality over quantity).

3-5 push-ups

MONDAY, NOVEMBER 7, 2011

A. BACK SQUATS

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

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

ADVANCED: BULGARIAN

B. ROW 60 SEC AFAP

REST 5 MIN.

6 SETS

IN YOUR REST ADVANCED ATHLETES SHOULD ACCUMULATE 30 SEC OF HANDBALANCING AND AT LEAST 5 BRIDGES, 3 SEC HOLD.

INTERMEDIATE DO 10 HEEL TAPS AND 5 BRIDGES

BEGINNER DO 30 SEC CHEST TO WALL HOLD AND 5 BRIDGE, 3 SEC HOLD

SUNDAY, NOVEMBER 6, 2011

A. FRONT SQUATS OR HANDBALANCING

B. 5 MINUTE KIPPING PRACTICE

C. 12 MIN CINDY - AMRAP OF:

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

Saturday, November 5th 2011

A. Handbalancing
Beginners: 30 secs Chest to Wall x 4 sets; rest 1 min.
Intermediate: 10 Heel Taps & Hold x 2 sets: rest 1 min.
10 Toe Taps & Hold x 2 sets: rest 1 min.
Advanced: 10 Heel Taps x 1 set; rest 1 min.
10 Toe Taps x 1 set; rest 1 min.
Accumulate 30 secs of Handbalancing

OR

A. Back squats
Beginner: 5, 5, 5; rest 2 mins.
Intermediate: 3, 3, 3, 3; rest 2 mins.
Advanced: Bulgarian

B. 4 sets of:
Run 400m
15 Toes to Bar
Rest 5 mins

FRIDAY, NOVEMBER 4, 2011

A. HANDBALANCING OR FRONT SQUATS

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

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

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

ADVANCED: 10 HEEL TAPS X 1 SET; REST 1 MIN

10 TOE TAPS X 1 SET; REST 1 MIN

ACCUMULATE 30 SEC OF HANDBALANCING

A. FRONT SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN

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

ADVANCED: BULGARIAN

B. AMRAP CALORIE ROW IN 1 MIN.

REST 1 MIN

AMRAP POWER CLEAN AND JERKS IN 1 MIN 75/115 LBS

REST 1 MIN

AMRAP BURPEES IN 1 MIN

REST 5 MIN

REPEAT

Check out the Schedule Changes - Additional Gymnastics Classes and Longer Weightlifting Sessions

We are making the following changes to the Flux schedule:

1. all 3 weekly weightlifting sessions will be 2 hours
(Monday 8-10pm, Wednesday 6-8pm, Friday (7-9pm)
2. a third gymnastics class is being added to Thursday evenings (7:30pm) following mobility class (6:30pm)
3. additional WODs have been added to Wednesday (5pm) and Friday evenings (6pm)
4. movement class has been changed to Sunday (12:30pm) prior to gymnastics
5. an additional open gym time has been added to Saturdays (11am)

Flux Schedule Changes starting the week of November 7th are:
Wednesday evenings
5-6pm WOD
6-8pm Weightlifting
8-9pm WOD

Thursday evenings
5:30-6:30pm WOD
6:30-7:30pm Mobility
7:30-8:30pm Gymnastics

Friday evenings
5-6pm WOD
6-7pm WOD
7-9pm Weightlifting

Sunday
10-11:30am Flux Kids
11:30-12:30pm WOD
12:30-1:30pm Movement
1:30-2:30pm Gymnastics

Below is a group photo of all those who completed the Agatsu Weightlifting Certification with Coach Pierre Augé last weekend! Congratulations to all of our Flux coaches and Flux athletes (along with Robin and Ange from CFR)!

Mobility with Raelyn

Raelyn has asked that you bring a pillow and a blanket to mobility tonight. Also, if you have a yoga block please bring it. Don't worry if you don't have a block.

Thursday, November 3, 2011

A. BACK SQUATS

BEGINNERS @ 22x2: 5, 5, 5; REST 2 MIN

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

ADVANCED: BULGARIAN METHOD

B. AMRAP IN 20 MIN:

5 WEIGHTED RING DIPS

15 KETTLEBELL SWINGS 50 LBS

5 WEIGHTED PULL-UPS

Notice Lansea is doing her front squats without hands? This is a great technique to make sure that your lifters are using their legs and not their back on the squat.

WEDNESDAY, NOVEMBER 2, 2011

A. HSPU OR PRESS

IF YOU DO NOT HAVE AT LEAST 7 PERFECT PUSH-UPS, DO PRESSES. IF YOUR MOBILITY PREVENTS YOU FROM DOING HSPU, DO PRESSES.

BULGARIAN METHOD FOR BOTH.

B. FRONT SQUAT

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

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

ADVANCED: BULGARIAN

C. DOUBLE UNDERS AMRAP IN 30 SEC

BURPEES AMRAP IN 30 SEC

REST 4 MIN

4 SETS

IN YOUR REST PERIOD, WORK ON HANDBALANCING AND/OR UPPER BACK AND SHOULDER MOBILITY.