Tuesday, January 1, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced - 3-4 reps x 4 sets

A2. Support Holds
Beginners: with a spot or from the push up position x 30 sec x 3 sets
Intermediate: No spot. 30 sec x 3 sets
Advanced: Make circles with the arms x 30 sec x 3 sets.

Fight the urge to pike!


B. AMRAP KB Snatch in 2 minutes. One minute on left arm and one minute on right arm. 35/50 lbs

Rest 5 minutes

C. 45 sec of work/ 15 sec of rest
     Double Unders
     Toes to Bar
     Wall Balls
     3 Rounds

Monday, December 31, 2012

A1. Hang Power Clean
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

A2. Ring Dips
Beginners: Elevated heel bar or ring dips x 3-5 reps x 5 sets
Intermediate: 1-5 deep ring dips x 5 sets
Advanced: Support hold ring dips x 1-5 reps x 5 sets (Most of you will do intermediate).

B. On a 7 minute clock:
Row 1000 meters. In the remaining time, do AMRAP 7 DB Power snatches (per arm) and 7 DB Push Press (per arm) 35/60 lbs

Sunday, December 30, 2012

A. Front Squats
Beginners: 5, 5, 5  @ 22x2
Intermediate: 3-4 reps x 4 sets
Advanced: Build to a 1 RM, and then do 1, 1 at the same weight.  No doubles.

B. For Time:
115/165 lbs Thrusters 7, 5, 3, 1
Static Pull-ups 10, 7, 5, 3

FrostFit Competitors
Do Fran, again!  Haha!

Thursday MOMO Class is at 13 th Ave

For this Thursday only, the Movement and Mobility Class will be held on 13 th ave.

Did you know that Thursday night mobility is where all the cool kids hang out?  Good music, great people and some serious movement practice.  Come out and give it a try.

Saturday, December 29, 2012

A solid 20 minute warm up with 10 minutes committed to snatch warm up.
A. Snatch
Beginners: 5, 5, 5, 5
Intermediate and Advanced and FrostFit competitors: You have 15 minutes to find a 3RM Power Snatch.  Once you pick up the bar, you have 30 seconds to complete the 3 reps.

B1. Box Jumps AMRAP in 30 seconds
rest 30 sec
B2. shoulder taps AMRAP in 30 sec
rest 30 sec.
B3. Kettlebell Swings AMRAP in 30 seconds
rest 2 minutes
4 sets

Friday, December 28, 2012

A. AMRAP in 20 minutes

HSPU 1-5 reps STRICT

Power Cleans x 3   125/185 lbs 

This is not a touch and go workout.  You might be doing 1 or 2 reps at a time.  

FrostFit Competitors - do generic CrossFit style HSPU. You may do kipping hspu.  If you don't have a muscle up, do 7 kipping pull ups

3 Rounds for time. 

 kipping muscle ups x 5

HSPU x  10 

Power Cleans 105/145 lbs x 10

B1. Au cortados x 5 each direction x 3 sets

B2. windmills x 5 each direction x 3 sets 

Advanced: Do au cortado into windmill x 3 each direction.  

Thursday, December 27, 2012

20 minute warm up - coaches please include au cortados, monkey jumps, 20 reps of stationary cossacks, 2 sets of spinal mobility (superset the two new movements that we did with Odelia).

A. AMRAP in 15 minutes
1-5 strict chin ups or pull-ups (Don't cheat! Controlled descent. No kip. Bar must touch the body).
10 reps unbroken of Back squats (from the rack) Share if necessary with someone who is lifting close to what you are.  TEMPO 00x0. In other words, FAST with no PAUSE. The chin ups and pull-ups do not have to be unbroken.
Choose your weight wisely. If you do not adhere to the tempo and you don't get 10 reps, you must start your reps over again.

See June 22, 2012 for back squat weight.

Rest 10 minutes.

B.  5 Rounds for Time
     Double unders x 30
     Toes to Bar x 15

A Holiday Message from Coach Darci and Charity

Dear Flux Athletes,

Happy Holidays!

What a year it has been. Last December we began negotiations for our expansion and with the help of many of our Flux members by March our doors on 13th Ave were open! For most who had been with us, you were happy to see the new space open, the official platforms, and our fancy new monkey bar apparatus, while others were quite content to continue getting stronger, faster, and more mobile in the intimate space of our Flux garage! All in all, you trusted us to hang on to what makes Flux special as we grew. This is one of the reasons that we love our Flux community - you trust us with your health and your children!

As we take time to reflect this holiday season, we want you to know just how much we appreciate all of our Flux members - new and old!

We wish you much joy, happiness, and good health for the year ahead.

Yours, 

Coach Darci and Charity

Monday, December 24, 2012

A1. HSPU
Beginners: 5-7 reps x 5 sets
Intermediate: 3 or 5 reps x 5 sets
Advanced: 1-5 reps x 5 sets


A2. Deadlifts
Beginner/Intermediate/Advanced: 5, 5, 5



B. AFAP Thrusters AMRAP in 30 sec  85/135 lbs
     AFAP Kipping Pull-ups AMRAP in 30 sec
     AFAP Burpees in 30 sec
     Rest 5 minutes.
     4 sets

In your rest period, work on QDRs.

Sunday, December 23, 2012

A1. PULLING
Beginners: Testing. Try three attempts at strict chin-ups. Take 2 minutes between attempts. Then, 30 sec eccentrics x 5 sets (weight vest if necessary).  If you get a chin-up, do 1 rep plus 1 eccentric x 5 sets

INTERMEDIATE: Many of you have graduated from 5 reps of 5 sets to chin ups and are onto your next goal of 5 reps of 5 pull-ups (The standard being that the bar must come in contact with your neck or body. Aim to pull as high as you can.  Perform 2-5 reps of chin-ups or pull-ups for 5 sets.

ADVANCED: ARCHERS (Eccentric or otherwise). 1-3 reps x 5 sets


A2. SQUATTING
BEGINNERS: 5, 5, 5 @ 22x2

INTERMEDIATE: 3, 3, 3, 3 @ 30x1

ADVANCED: 8-10 reps UNBROKEN x 4 sets  @ 20x0. IF you hit 10 reps go up in weight on next set, if you hit 9 or 8 reps, stay at that weight.

B. 25 calorie row AFAP
rest 5 minutes.
6 sets

In your rest, work on handbalancing.

In each rest period, complete the following:

Beginners: 30 sec chest to wall x 1 set
10 kick up attempts

Intermediate: 3-5 toe taps and 3-5 heel taps x 1 set

Advanced: 15 kick up attempts, aiming for 5 second holds.

Saturday, December 22, 2012

15 minute warm up.  Please include monkey jumps, rolling and stationary cossacks.

A1. Pushing from the floor
Beginners: Do regular push-ups. You know the drill. If you hit 5 reps for 5 sets you are down to 3 reps x 5 sets.
Intermediate: (You are intermediate if you only have a few push ups unbroken). AMRAP push ups in 60 seconds. Rest 3 minutes x 3 sets
Advanced:  3-5 reps of hovering push-ups x 5 sets
QUALITY!!!

A2. Clean Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. Kipping practice for 10 minutes.
If you don't need kipping practice work on QDRs. Aim for 10 sec holds x 1 rep per arm x 3 sets

Friday, December 21, 2012

A1. Pulling
Beginners - 30 sec eccentric x 5 sets
Intermediate - 1-5 reps of chin ups x 5 sets or 1-5 reps of pull-ups x 5 sets
Advanced -Only do advanced today if you have 5 reps of 5 sets of pull-ups.
Archers - Your Coach  will explain

A2. Step Behinds x 5 each direction x 5 sets

Advanced do roles into step behinds.  x 5 sets

B. 3 rounds for time
     Push Press x 15 65/95 lbs
     Barbell Jumping Squats x 10    65/95 lbs

     rest 10 minutes
    
C. 3 Rounds for time
     kipping pull-ups x 15
     burpees x 15
    
    
Only advanced should do jumping squats.
    
    
    
    

Thursday, December 20, 2012

A. Every 45 seconds, do 2 squat cleans x 10 sets. Weight should be approximately 70-75% of your 1RM. Beginners should be around 80-90%.

B. Handbalancing
Advanced: tuck and straddle handstands. Aim for 15 sec for each handstand. Do 3 of each.
Intermediate: 5 heel taps and 5 toe taps x 3 sets; Try and hold each pull off the wall for 3 seconds.
Beginners: 15 kick up attempts followed by 2 sets of 30 sec chest to wall holds.


C. Double Unders AMRAP in 60 seconds.
Rest 30 seconds.
Shoulder taps AMRAP in 60 seconds.
Rest 30 seconds.
Toes to Bar AMRAP in 60 sec
Rest 30 seconds
3 sets

Postmodernism Plus Anatomy = Postanatomy

Lately I have been talking a fair bit about the relationship between anatomy and culture.  First of all, I must give credit where credit is due.  There is no doubt that lectures from Dr. Andreo Spina and Ido Portal have heavily informed my thoughts on this topic.

According to Dr. Spina, anatomy is a human construct.  What he means by this is that anatomists isolate, categorize and name all of the different body parts that exist, but in actuality, these are simply words given so that we (as humans) can share a common language and communicate with each other. In other words, when I refer to your elbow you immediately recognize that word and know that I am referring to the the area on the body between the bicep and tricep and forearm.

But when it comes to nature, the elbow is meaningless.

Here is another example with which some of you are familiar.  People like to talk about their "core" and people often ask if the movement we are doing is going to make their "core" stronger.  They ask me why we never do sit-ups or crunches or planks (side or otherwise).  Well, actually I added planks in there. Most people just ask about sit ups and crunches.

Now compare sit-ups or side planks with the rolling warm up that Odelia introduced us to.  First sit ups and planks - the idea with both is to strengthen your "core" or abdominal region.  The idea is that by performing what human beings have named "sit ups", the abs will be isolated and made stronger.  But here's the problem. Your body doesn't care about abs or "core" and in fact, when you perform a movement, it doesn't even begin with the bodypart anyway, it begins with the nervous system.  And in fact, when you do a sit up what your nervous system is doing is innervating muscle fibres.  Your neural  tissue, your muscle tissue and your connective tissue are all working together to perform the movement you have demanded of them (the crunch). They are all working to carry out a specific function.  And guess what? Adaptation occurs to all three types of tissue.  Hence, Dr. Spina named his lectures "The Fascial Continuum".  Basically, the point to take away from this is that there is a lot more going on behind the scenes when it comes to movement than we are aware of and movement certainly doesn't begin with an isolated body part.

Spina explains that every nerve, muscle, organ, etc is covered with connective tissue and connective tissue all has its own physical properties. Your connective tissue can be dense, it can be loose, it can be a bunch of fuzz (see the Fuzz Speech). So when you move, there is actual movement with the neural tissue as well.  Anatomists are studying this gliding of neural tissues and have recorded a movement of several centimeters.  There is even research into arthersclorosis as a hardening of the nervous system!!!! When you do not move, your neural tissue hardens.  And, the more that is demanded of the nervous system the more neural connections are made (dendrites).  So when we make demands on our body we are applying force, not just to the bone, "but to a vast and intricate tissue continuum" (Spina). When you progressively adapt to a stimuli/load it isn't simply that your muscles are getting stronger. Your bones, tendon, ligaments, connective Tissue/Fascia and neural pathways all adapt.

Now which movement do you think taxes the nervous system more, the sit up or plank or the rolls? Do you think that doing 100 sit ups for time or 3 sets of 30 sec planks better prepares you for rolls?  Nope. It doesn't. It really doesn't. All it does is make you able to do 100 sit ups really, really quickly.  And then what happens when your body is asked to perform something a little more complicated?

The first time I tried to do a roll into a squat I fell on my ass.  What the $%&*? I am pretty sure if I was in a sit up contest I would be at the top. But I couldn't do a simple roll to squat? The roll to squat is an entire movement pattern that is much more challenging for the nervous system than a simple sit up and my nervous system wasn't prepared for it.  The movement was too complex for me.

The point is not simply to divide between nature and culture, as the lines become blurry very quickly. The point is that the body should have many, many movement opportunities available to it. Take a look at our fine and genteel Victorian in the image below - this is a perfect example of a mechanistic understanding of the body.  Does this contraption prepare her for a roll into squat? Or even a simple roll?

The fascial continuum that Dr. Spina discusses  goes far beyond the current catchphrase "functional strength." As Ido Portal explains, it is about movement!!!

Wednesday, December 19, 2012

AM. FrostFit Competitors
A. 2000 meter row for time.

B. AMRAP double unders in 1 minute x 5 sets; rest 1 min.




PM

A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Max for 1 rep, down 20 lbs, 2 reps x 2 sets


A2. HSPU
Beginners: 5-7 reps of downward dogs or elevated on box x 5 sets
Intermediate: Elevated Either 5 reps x 5 sets or 3 reps x 5 sets at a lower height. Remember, you only go to 3 reps if you previously hit all 5 reps for 5 sets.
Advanced: 2-5 reps to floor. Keep your bodyline!!!


B. Advanced/Intermediate: Take 20 minutes to find your 3RM power jerk.
Beginners: Practice your power jerk for 20 minutes.

   

Tuesday, December 18, 2012

A. Pulling
Beginners: 3-5 reps of ring pull-ups with feet elevated on box. Be sure to hang for 1 solid second at top. Your coach will help you with the movement pattern.  x 5 sets

Intermediate: 2-5 reps of chin ups x 5 sets

Advanced: If you have 5 reps of 5 sets chin-ups do the advanced.
Archers - 1-3 reps per arm of pull-ups into false grip archer x 1 sec x 5 sets
More advanced: 1-3 reps per arm of archer eccentrics x 5 sets

B.  As Fast as Possible
     Kipping Pull-ups or chin ups x 20 reps
     Kettlebell Swings x 30 reps 35/55 lbs
      Box Jumps x 30  20/24"
     Kipping Pull-Ups or chin ups x 15 reps
     Kettlebell Swings x 20 reps
     Box Jumps x 20
     Kipping Pull-ups or Chin ups x 10 reps
      Kettlebell Swings x 15 reps
     Box Jumps x 15
   
   
   

Monday, December 17, 2012

A. Cleans from blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, down 20 lbs, 2 reps x 2 sets

B1. Ring Dips
Beginners: 3-5 bar dips or ring dips with feet elevated  x 5 sets (Make sure you take your feet off the box at the top for a solid 2 seconds.  If you are on the rings, fight hard for your support hold; rest 1 min.

Intermediate: Either AMRAP Bar dips in 2 minutes or 1-3 bar dips x 5 sets; rest 1 min.

Advanced: Either 2-5 ring dips, netural or support hold position (Advanced should maintain support hold through entire range of motion. Less advanced should work for a solid 1 second hold at the top of each rep before going back into a neutral grip.

B2. low gate work - backwards to frontwards pistol x 5 reps per leg x 5 sets

Today ONLY I will allow folks to make up a met con from last week if they so desire.  I know a fair number of you weren't able to make it out to many of the testing wods from last week so here is your chance.

Sunday, December 16, 2012

SKILL WEEK...
20 minute warm up, including:
lizard practice
monkey walks (Quality!!!! Soft Landing!!!!)


Here's your chance to improve your spinal mobility. If you want to walk tall and proud as you get older you need a mobile spine!

If you want to master the "speed" kipping toes to bar you need to practice!

Spinal Mobility
A1. 5 x bridges down the wall x 3 sets
A2. 5 x kick up to a handstand and slowly pull your shoulders forward so that your feet slowly peel off of the wall x 3 sets

Advanced athletes should do bridge push-ups (one arm or 2 arm). Same reps and sets.

B. Toes to Bar
If you excel at the speed kipping toes to bar do the following
Advanced: AMRAP Double Unders in 2 minutes
zero seconds rest
AMRAP unbroken toes to bar.
rest 5 minutes
3 sets

If you can string together a couple of the speed kipping toes to bar, do
4 minutes of AMRAP.
Rest 4 minutes
3 sets

If you have 1 or 2 regular toes to bar, but not many in a row, do the same as above.

If you do not have a single toes to bar, or knee to elbow, do
5 eccentric skin the cats. Follow each skin the cat with a 15 second arching scap pulling.

Saturday, December 15, 2012

Coaches: Do a 20 minute warm up and be sure in incorporate at least 2 floreio/locomotion movements.

A. AMRP in 10 minutes.
Push Press x 15 75/115 lbs
KB Swings x 20 35/55 lbs
Burpees x 12

Rest 10 minutes.

B. AMRAP in 10 minutes.
Box Jumps x 15
Ring Pull-ups (doesn't have to be false grip) x 5
shoulder taps x 20

Half start with A and the other half start with B.

Flux CrossFit hosts Alex Varbanov Olympic Weightlifting Certification

Flux CrossFit and the Saskatchewan School of Champions Weightlifting Club are proud to announce  Olympic medalist and 10-time World Record holder, Alex Varbanov is returning to Flux CrossFit to offer a Weightlifting course and certification February 23-24, 2013.



Certification Course details:

This 2 day course is ideal for those who…

-want to improve technique/knowledge of the Olympic Lifts

-have lots of experience but want to take it to the next level

-do CrossFit and want to improve performance

-want to coach Oly Lifting for their club or CrossFit

-want/need CECs

-want to learn from a the best of the best

Alex Varbanov is a 10 time World Record holder, Olympic Medalist and World Champion 4 times over. He has spend his life in the sport, and is currently running a Weightlifting School at the Academy Of Lions in Toronto with his Wife Irina and very talented young son, Niki. Together, they bring the sport, culture, community and joy of this sport to North America, where they hope to teach the athletes, coaches, novices and youth how to excel.

The Level One Certification course is going to ensure you have the fundamental skills and understanding of the classic lifts. Many people practice Cleans, Snatches and Squats, but do not take their training further because of basic flaws in their technique and programming. The Varbanovs will help to make sure you are on the right track to hit your goals and teach you to coach others.

Day 1:

-Progression/Explanation of the SNATCH

-Bulgarian Method

-Assistance Exercises for Snatch

-Back Squats

-Training youth and amateurs

-Smart Programming

Day 2:

-Clean & Jerk Progression

-How to set a weightlifting Club? Useful tips; rules & regulations

-Assistance Exercises for C&J

-Front Squats 

-Written Test & Practical Examination

CECs (Continuing Education Credits) are available for this course.

To register go to the following link: http://varbanovschool.com/certification-courses-seminars/

Friday, December 14, 2012

For those competing in FrostFit.
A. Power Cleans - In 20 minutes, find a 3 Rep Max

If you are not competing, and you want to focus on your metabolic conditioning, go to Part B.

B. 5 Rounds for Time
 Rowing 500 meters
Ring Push-ups x 15
Air Squats x 25

Reminder that anyone can take part in the workouts that are designed for FrostFit preparation.

C. Handbalancing Practice

Thursday, December 13, 2012

20 minutes of warm up.
TESTING - See August 14, 2012
A. FRAN
21, 15, 9
Thrusters 65/95 lbs
Kipping Pull-Ups

B. Air Baby Practice
Beginners: work on 5 to 20 sec holds x 5 sets
Intermediate: work on 3 reps per side of extending leg out x 5 sets
Advanced: 10-20 sec of 1 leg air baby holds x 5 sets

Wednesday, December 12, 2012

Coaches - A solid 20 minutes of warm up.

TESTING
See November 1, 2012
A.  AMRAP in 12 minutes
     Deadlifts x 10 155/225 lbs
     Toes to Bar x 12
     Wall balls x 15 14/20 lbs
     burpees x 10

B. Beginners: Kipping Practice followed by QDR practice. 

If you don't need kipping practice, practice your QDRs. 

Energy System Training This Week

Our two weeks of strength programming are over and we are back into Metabolic Week.
The idea behind our 4 week program is based on the Russian Conjugate System.  This system was developed largely by the researcher and coach Viktor Verkhoshansky.

I am attracted to the Russian Conjugate System because it is arranged so that the athlete is constantly training all of the neural and energy system pathways. There is a progressive adaptation that occurs not just with strength, but also with muscular endurance and speed. It is designed so that the athlete can continuously perform at a high level.  I am the first to admit that there is a certain plasticity in my application and interpretation of the RCS. Some weeks, I prescribe the power clean as a skill, and some weeks, as a strength movement.  Typically, with the Conjugate system, in one week the athlete would work on all 3 neural pathways - strength, speed and  volume (muscular endurance). What I have done is place the RCS into blocks. 2 weeks of a strength bias, one of a metabolic bias, and one week of skills and tapering.  Tapering is incredibly important to training.  The body needs rest in order to push hard through three weeks of high intensity training. But the body needs ACTIVE rest.  And this is where the importance of skills based training comes into play.  

One of the most important lessons I have learned from Charles Poliquin and OPT is that on a metabolic level, the body cannot be tested every single day of the week. Your cortisol will go through the roof, you will become weaker and gain weight around the midline and your performance will go down.  This is why we so often introduce rest periods in our training and have been doing so for many years.  

Enjoy metabolic week. Work on your muscular endurance and speed. Have Fun!!! This week is about both developing and testing the many different energy systems of our body.  

THis is a photo of Rochelle at our satellite campus at SeedMaster.  

Late cancel fees donation made..

Thank you to all those who have paid your $5 late cancellation fee. We love seeing you all in class, but understand that sometimes things happen that keep you away. 

We just wanted to let you all know that the $5 we collect goes to a good cause. 

Just in time for the holidays, we were able to make a donation to a local charity. To be specific, $200 in late fees that had been collected, was matched by Flux and a $400 contribution was donated to People for Animals.

For those of you not aware of this local organization, People for Animals of Saskatchewan Inc. (PFA), is a Regina-based, non-profit, volunteer-run animal welfare organization and registered charity which works to assist companion animals in need and to educate people about the humane treatment of pets and other animals.

In addition to conducting animal rescue and rehabilitation operations - cats and dogs found by caring citizens on the street, on farms, and under abandoned houses and businesses - they provide them with necessary veterinary care such as spay/neuter, identification, vaccination and rehabilitate these animals for adoption into loving homes.

They feel strongly that education is the key to success in addressing the severe plight of overpopulation.  They educate the public on the importance of sterilization, responsible pet care, the relationship between animals and the environment, and the benefits of well-maintained feral cat colonies.

Please check them out @ www.pfasask.com. 

Tuesday, December 11, 2012

A. AMRAP in 8 minutes
8 Ring Dips
15 KB Swings 50/70 lbs

Rest 5 minutes.

B. AMRAP in 8 minutes
Sandbag shuttle run
double unders x 30

C. Roles x 3 gym lengths
D. step behinds x 3 gym lengths
E. Roles into step behinds x 3 gym lengths

Monday, December 2012

A. TESTING
From OPT

See 

Oct 16, 2012May 18, 2012
March 22, 2011

5 Rounds - Each for Time

20 push press 55/75 lbs
20 Pull-Ups
20 Calorie Row
20 Burpees

Walk rest for 8 minutes. 

Beginners: Do 2 round and then see if you are up for another round.  Your coaches will help you to individually prescribe for this one.  Times should be around: 3-4 minutes.

Sunday, December 9, 2012

Warm up should be 20 minutes. THis gives you time to prepare for both A and B. Beginners, take an extra 10 minutes for snatch practice.


A. AMRAP in 4 minutes
20 double unders
10 power snatches 65/95 lbs

Rest exactly 2 minutes.

B. AMRAP in 4 minutes

12 push-ups

10 Toes to Bar

C1. Weighted lumbar spine stretch 

10 reps plus 30 sec hold on last rep x 3 sets 

C2. Au cortados

 5 reps each direction x 3 sets 

Flux Holiday Membership Special - on sale now!

Saturday, December 8, 2012

A1. CHin ups and Pull - Ups
Beginners: CHin up grip - 10-30 sec eccentric x 5 sets; rest 90 sec.
Intermediate: Chin up grip -1-5 reps x 5 sets; rest 90 sec.
Advanced: Pull Ups x 1-5 reps x 5 sets; rest 90 sec.

Your coach will explain the nuances of each level for both movements.


A2. Ring Dips
Bar Dips with elevated heels x 3-5 reps x 5 sets; rest 90 sec.
Intermediate: Bar dips or ring dips x 1-5 reps  x 5 sets; rest 90 sec.
Advanced: Support Hold Ring Dip x 1-5 reps x 5 sets; rest 90 sec.

B.  5 Rounds for Time:
     7 Clean Grip Deadlifts (Base your numbers on Tuesday's Workout and do your reps at a weight that is at about 80% of your 5 rep max. Beginners, it will be more like 90%.
     10 Box Jumps 20/24"
   

Friday, December 7, 2012

A. TGU
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 2-3 reps x 4 sets

B. For Time
     Row 500 meters
    Thrusters x 15 reps 95/145 lbs
    Toes to Bar x 21
    Burpees x 21

    Rest 5 min.
    Repeat

Thursday, December 6, 2012

A1. Push Press
Beginners: 5-7 reps x 3 sets; rest 90 sec. If you hit 7, go up weight, if you hit 5 or 6, stay at that weight.

Intermediate/Advanced:  3-5 reps x 4 sets; rest 90 sec. If you hit 5, go up in weight. If you hit 3 or 4, stay at that weight.

A2. Skin the Cats
Beginners:  FOR THOSE WHO CAN ONLY DO 1 REP. If you can't do them with straight arms, bend the arms and pull yourself up.  Make sure you have a controlled eccentric. If you drop, immediately go to the bar and do a 15 sec arch scap pulling. 3 sets

Intermediate: Straight arms. IF YOU ONLY HAVE 1 rep.
Do 1 perfect rep with straight arms. Then, jump up with bent arms and do a controlled eccentric.  4 sets; rest 90 sec.

If you have more than 1, do 2-3 reps. NO ECCENTRICS. 4 sets; rest 90 sec.

ADVANCED: Skin the cat into a back lever and into a front lever x 1-3 reps x 4 sets; 90 sec.

B. Power Cleans and double under ladder.
9 Power Cleans - 5 double unders
8 Power Cleans - 10 double unders
7 Power Cleans - 15 double unders
6 Power Cleans - 20  double unders
5 Power Cleans - 25 double unders
4 Power Cleans - 30 double unders
3 Power Cleans - 35 double unders
2 Power Cleans - 40 double unders
1 Power Clean -  45 double unders

Power Cleans should be done at approximately 60% of your max.  For Beginners, it will be closer to 80%.

New Flux Gear in time for the Holidays!

The new Flux gear arrived today ...

Toques ($20) and Zip-up Hoodies ($65) are here. 

2 new T-shirt designs (including Flux Kids shirts) and a new long sleeve thermal will arrive soon! 

Flux Holiday Celebrations begin this weekend

Flux Festivities begin this weekend ...

For the Flux Adults:
This year our annual Flux Holiday (adult) Party will be on Saturday, December 8th! We invite you to come and celebrate the festive season with us in paleo/primal style!

There will be lots of good, REAL food and festive cheer!

Date: Saturday, December 8, 2012
Where:  our house on McTavish
Time: 8pm


For the Flux Kids:

Date/Time: 

Sunday, December 9, 2012 (from 10-11am) and Thursday, December 13 (from 6 to 7pm)

Where: Flux on 13th Ave 

* If there is enough good snow, we will be out on the snowshoes for the Sunday party. Please make sure the kids bring warm gear!

For the Flux Teens:

Date: Friday, December 14, 2012

Time: 4-5pm

Where: Flux on 13th Ave

 

 

Wednesday, December 5, 2012

A. See November 1, 2012
AMRAP in 20 Minutes
3 Front Squats
5 HSPU
5 Pull-Ups @ 30x1

Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.

Intermediate/Advanced: Pick a weight at which you can do 3 unbroken.  Look in your book for your previous weights. It should be tough but manageable. 

For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height. 

For the Pull Ups
Beginners: Elevated Ring Pull Ups
Intermediate: 2-3 reps in either chin up or pull-up grip. 
Advanced: All 5 reps. 


B1. Elegant Gymnastics Pose x 5 reps x 5 sets

B2. Cuban Rotations x 5-7 reps @ 3131 x 5 sets

Tuesday, December 4, 2012

A1. Clean Grip Deadlift
5, 5, 5, 5 Go up in weight with each set. Rest exactly 45 sec

A2. Step behinds  x 5 each Direction. QUALITY! Done correctly this movement should create some serious burn in the quads.  rest exactly 45 sec. x 4 sets

B1. 5 low or high bridge rotations x 5 sets

Note: If you are very close to the low or high bridge rotations, have your coach show you the proper progression.

B2. Handbalancing
Beginners: 10 kick up attempts x 5 sets
Intermediate: 5 heel pulls and 5 toe pulls x 5 sets (Try and hold for 3 seconds on each rep).
Advanced: Do a quick warm up set of heel and toe pulls and then do 10 kick up attempts x 5 sets. Try and hold each kick up for 5 seconds.

Monday, December 3, 2012

A. See Oct 3, 2012

 Every 2 minutes for 5 sets, do 2 power cleans plus 5 front squats 145/235 lbs.


B. See Oct 31, 2012

     For Time:
     Row 21 calories
     Burpees x 21
     Row 15 calories
     Burpees x 15
     Row 9 calories
     Burpees x 9

Sunday, December 2, 2012

A. Power Cleans from blocks
Beginners - 5,5,5,5
Intermediate 2,2,2,2
Advanced- max, down 20 lbs for 2reps

B. For Time
20 KB Swings 35/55 lbs
30 Double unders
10 box jumps 20/24"
5 rounds

Saturday, December 1, 2012

A1. Back Squats
Beginners- 5,5,5 @ 22x2
Intermediate- 3,3,3,3
Advanced - 10 reps unbroken @ 30x0

A2. Ring dips 3-5 reps
Beginners - bar dips with elevated heels. Be sure to take heels off the bench after each rep and do a 3 sec hold. Only then return your heels to the bench for the next rep.

Intermediate - bar or ring dips - no tempo - 3 -5 reps DEEP!

Advanced- if you have 5 perfect DEEP ring dips, do 3-5 reps in a support hold position.

A3. Pull-ups
Beginners - pull ups on rings with feet elevated. 3-5 reps

Intermediate - 2-5 perfect chin ups or pull ups @ 30x1

Advanced- archers 1-3 reps per arm.

You should rest EXACTLY 30 seconds after each movement. 3 sets.

B.500 meter row for time
Rest 5 minutes
Repeat

Reminder- Don't Be Greedy

The Max effort lifts are meant for advanced lifters. Be sure to spend several months on the beginner or the intermediate program. People with less experience lifting need to build up the musculature necessary for heavy loads. Moreover, beginners also need more practice and hence more repetitions. 5 and 3 rep maxes are still going to illicit a hormonal and neurological response. Put the work in and build a stable foundation.
- Coach Darci

Friday, November 30, 2012

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets

A2. L sit to Handstand x 2 reps x 5 sets

B. 3 minute AMRAP
Thrusters x 15 35/55 lbs
Toes to Bar x 10

Rest 3 minutes

Repeat

Thursday, November 29, 2012

A1. HSPU
Beginners: Downward dogs 5 reps x 5 sets; rest 60 sec.
Intermediate: on plates, if you hit 5 reps for 5 sets last time, go to 3 reps for 5 sets; rest 60 sec.
Advanced: 2-5 reps to floor. If you are arching, do  not elevate x 5 sets; rest 60 sec.


A2. Clean Grip Deadlifts
Beginners: 5, 5, 5; rest 90 sec.

Intermediate and Advanced: 3, 3, 3, 3; rest 90 sec.


B. AMRAP in 20 Minutes:
Flying Windmills x 6 per side
1 arm burpee squat push up x 7 per side
rope climbs (arms only if possible) x 2

Wednesday, November 28, 2012

Extra long warm up with Rotational L sits and rolling warm up.

A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced - Go to 3 heavy singles. No doubles today. You must do the same weight for each rep.

B. DB Power Snatch x 7 per arm Go HEAVY
Double Unders x 20
5 Rounds for Time

Tuesday, November 27, 2012

A. Power Cleans
Beginners: Take 15 minutes to work on technique.

Intermediate: Take 15 minutes to find your 3 RM power clean.

Advanced: Take 15 minutes to find a max power clean.

B. 4 Rounds for Time
     Push Press x 12 reps 85/135 lbs
     Rowing x 250 meters

Rest 5 minutes.

C. 4 Rounds for time
KB Snatch x 7 per arm 35/55 lbs
1 leg roll into cartwheel x 3 reps per leg


    

Monday, November 26, 2012

A1. Front Squats 

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 15 to 20 lbs for 2 reps x 2 sets

A2. Pulling

Beginners:

30 sec eccentric x 5 sets

Intermediate: 1-5 perfect chin ups x 5 sets.  If you have 5 reps x 5 sets of perfect chin-ups, do advanced. And seriously, don't be delusional. Do you REALLY have 25 perfect chin-ups by which I mean the bar touches your neck or collar bone or even lower? 

Advanced: ARCHERS: Either do 1 ring pull-up with a 3 second archer hold x 5 sets. Or, if you are more advanced: do a ring pull-up, go into archer and slowly lower yourself to the bottom x 1 rep x 5 sets 

B. For Time:

AMRAP in 10  minutes

HSPU x 5 reps

Box Jumps x 10 reps

Sunday, November 25, 2012

First day of strength bias

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2,
Intermediate: 3, 3, 3, 3
Advanced: Max, down 15 to 20 lbs for 2 reps x 2 sets


A2. Skin the cats (The Correct Way)! If you can't pull yourself up with perfectly straight elbows, bend the arms, pull yourself up, and do an eccentric Front lever, followed immediately by a 15 sec arch pulling x 1 rep x 5 sets

IF you can do the skin the cats with straight arms, do 2-3 reps with back lever to front lever and lower yourself with control to the floor. Do not disengage your scapula!  Hold it for a couple seconds and then lower. x 5 sets.

B. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 90 sec.
Then, 15 kick up attempts x 3 sets; rest 90 sec.

Intermediate: 5 heel taps with 3-5 sec hold x 2 sets
5 toe taps with 3-5 sec hold x 2 sets

Advanced: 5 heel taps with 7 sec hold x 1 set
 5 toe taps with 7 sec hold x 1 set
Either 15 kick up attempts or 2 reps x 5 sec hold x 3 sets

Saturday, November 24, 2012

Last Day of Skill Week

A. Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2
Advanced - Max, then down 20 lbs for 2 reps.

B1.  Double Unders x 4 sets
Advanced: 1 min AMRAP; rest exactly 100 sec.
Intermediate: 2 min AMRAP; rest exactly 100 sec.
Beginners: 3 minutes of practice; rest exactly 100 sec.

B2. Deadlifts; rest exactly 100 sec.
Advanced: 30 sec AMRAP @ 185/255 lbs

Intermediate and Beginners: 15 perfect reps at a challenging weight. Your coach MUST watch at least 2 of your sets. If your form is less than perfect, the rep does NOT count.

B3. Toes to Bar x 4 sets
Advanced: AMRAP UNBROKEN x 4 sets
Intermediate: AMRAP in 1 Min
Beginners: 2 Minutes of practice

Friday, November 23, 2012

A. Split Jerk - Max of 25 minutes.

Beginners: 5, 5, 5, 5

Intermediate: 2, 2, 2, 2

Advanced: Go to a heavy single

B1. au cortados  x 5 each direction x 4 sets

B2. Pulling
Advanced - archers - Either pull up in an archer or do a regular ring pull-ups and do the archer eccentric x 1 rep per arm x 5 sets

Intermediate: Chin-ups x 1-5 reps x 4 sets
Note: IF you only have 1 chin up, please do 1 rep then immediately after 1 x 30 sec eccentric

Beginners: 30 sec eccentric x 5 sets

NOTE: You are considered advanced only if you can do 5 reps x 5 sets of perfect chin ups. Bar must touch collar bone on each rep.  If you are reaching with your chin, that is not a proper rep.

B3. Hovering push-ups
Beginners - IF you hit 5 reps x 5 sets the last time on your push-ups, go down in height and do 3 reps x 5 sets.

Intermediate and advanced - 3-5 hovering push-ups x 5 sets

Thur, November 22, 2012

Coaches: After 5 minutes of upper body joint prep, do 7-10 minutes of the rolling warm up that Odelia taught us.

And Fluxers, make sure you round the back. If you don't, you will bruise your back. I guarantee it.

A1. 5 Power Cleans (Tough, not touch and go). Try and go heavier than what you lifted for the Chief.

Rest 30 sec exactly

A2. Ring Dips or Bar Dips x 1-7 @ 51x1

Rest exactly 120 sec.

A3. Either 10 heel pulls and 10 toe pulls, or;
30 sec chest to wall hold, or;
2 perfect kickups into a handstand with a 5 second hold

Rest exactly 60 sec.

4 sets

B. For Time: Ladder from 10 to 1.
KB Swing 35/55 lbs
Thrusters 55/85 lbs
Burpees

Save the Date - Flux Holiday Parties - Adults, Kids, and Teens

Save the Dates - Flux Holiday Parties!

For the Flux Adults:
This year our annual Flux Holiday (adult) Party will be on Saturday, December 8th! We invite you to come and celebrate the festive season with us in paleo/primal style!

There will be lots of good, REAL food and festive cheer!

Date: Saturday, December 8, 2012
Where:  our house on McTavish
Time: 8pm


For the Flux Kids:

Date/Time: 

Sunday, December 9, 2012 (from 10-11am) and Thursday, December 13 (from 6 to 7pm)

Where: Flux on 13th Ave 

* If there is enough good snow, we will be out on the snowshoes for the Sunday party. Please make sure the kids bring warm gear!

For the Flux Teens:

Date: Friday, December 14, 2012

Time: 4-5pm

Where: Flux on 13th Ave

Wednesday, November 21, 2012

A. Snatch
Beginners: Hang Power Snatch x 5, 5, 5, 5

Intermediate: 2, 2, 2, 2

Advanced: max, then down 15 to 20 lbs and do 2 reps x 2 sets

B1. Step Behinds x 4 each direction x 4 sets

B2. QDR x 15 sec per arm (either on one arm or two arms) x 4 sets

Tuesday, November 20, 2012

A. Muscle Up Work
Have strict muscle ups? Do 1 - 5 strict x 5 sets; rest 2 min.

Not there yet? 1-3 false grip ring pull-ups, rest 2 min and do 1-3 extreme range of motion ring dips x 5 sets; rest 2 min.

No false grip pull-up or ring dip?
Do 1-3 chin ups @ 30x1 x 5 sets, rest 2 min and do 1-3 bar dips x 5 sets; rest 2 min.


No Chin up? Do 30 sec pull up eccentric x 5 sets; rest 2 min.
No Bar Dip? Elevated heel bar dips @ 51x1 x 5 sets; rest 2 min.

B1. Toes to Bar x AMRAP unbroken x 4 sets; rest 90 sec.


B2. Hovering Push-ups 2-5 reps x 5 sets; rest 90 sec.

B3. Front Squats (From Rack) x AMRAP in 60 sec @ 115/165 lbs x 4 sets; rest 90 sec.

Monday, November 19, 2012

SKILL WEEK

A. Power Cleans from the blocks
Beginners and Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 20 lbs x 2 reps x 2 sets

B1. Cossack Insertions x 5 per side x 5 sets

B2. HSPU
If you do not have a push-up, find a heigh to which you can do 5 reps x 5 sets

Or, downward dogs or pike on box x 5-7 reps x 5 sets

Or, HSPU to a particular height, and do 5 reps x 5 sets

Massage Therapy at Flux!

The following appointments are still available:

This week ... Saturday, Nov. 17th
9am, 10am, 11am, 12pm

Next week ... Wednesday, Nov. 21st
5pm, 6pm, 7pm, 8pm

Please email Charity at fluxregina@gmail.com to book your appointment.

Sunday, November 18, 2012

See Thursday, Oct 18, 2012

A. AMRAP in 6 minutes:
12 Thrusters 55/85 lbs
12 Toes to Bar

Rest for 6 minutes.

B. AMRAP in 6 minutes:
10 lizard walks (5 per arm)
10 OHS 55/85 lbs

Rest for 6 minutes.

C1. Pancake stretch (weighted lumbar spine extensions) x 10 reps plus 30 sec hold on last rep x 3 sets

C2. 30 sec handbalancing x 3 sets

For Beginner Handabalancers, do 1 kick up plus 5 sec hold x 5 sets.
IF you have time, do 30 sec of chest to wall handstands x 3 sets

Intermediate: 5-10 heel taps and 5-10 toe taps x 3 sets. Then practice your kick up, trying to hit the 'sweet spot'.

Saturday, November 17, 2012

See Oct 4, 2012

A. AMRAP in 3 minutes:
20 double unders
5 burpees

rest 3 minutes.

B. AMRAP in 3 minutes:
7 KB Swings 50/70 lbs
7 box jumps 20/24"

rest 3 minutes

C. AMRAP in 3 minutes:
5 per arm DB power snatch 25/45 lbs
5 toes to bar

Rest 3 minutes.

Bridge practice
D1. walk down the wall into a bridge x 5 reps x 3 sets 

D2. stand about 2-3 feet from wall and kick up, lower legs as you open your shoulders and chest x 5 reps x 3 sets

Friday, November, 16, 2012

A. "The Chief"

See August 8, 2012

AMRAP in 3 minutes of:
3 power cleans 95/135lb
6 push-ups
9 air squats
rest 1 min.
5 Rounds. 


B. Lizard Training - With Odelia here we have really been working through the important nuances of the lizard movement.  Coaches, break it down for the Fluxers.  

Thursday, November 14, 2012

A. 4 Rounds for Time - See August 22, 2012
10 push press 85/125 lbs
10 KB Swings 35/55 lbs
10 Box Jumps 20/24"

Rest  10 minutes.  In your rest, work on kick ups.  Either 3-5 perfect reps or 15 attempts.

B.  For Time:
     Row 500 meters
     Double Unders x 50
     Row 350 meters
     Double Unders x 40
    Row 200 meters
    Double Unders x 30