Saturday, March 31, 2012

A. If you didn't squat yesterday: Front Squats at 22x2, 5,5,5
If you did squat yesterday: Handbalancing

B. Row 500m
21 Thrusters (65/95)
Row 500m

Rest 10 minutes and repeat.

Flux Schedule for next week - Changes and Easter Weekend update

Now that we've been in the new space for a few weeks, we're fine tuning the schedule according to our your needs. The major changes have been made to Tuesday evenings. Here's what Tuesday evening looks like now:

Tuesday Evenings all at 13th Ave

5:30pm Mobility and Pre-Hab at 13th Ave

6:30pm WOD at 13th Ave

7:30pm Gymnastics at 13th Ave

8:30pm Open Gym at 13th Ave

For Easter weekend here is the schedule:

Friday, April 6th

9am WOD at 13th Ave with Coach Mieka

10am WOD at 13th Ave with Coach Mieka

Saturday, April 7th

10am WOD at 13th Ave with Coach Jane

11am Gymnastics at 13th Ave with Coach Lucy and Coach Jane

12pm Open Gym with Coach Lucy

Sunday, April 8th

10am WOD at 13th Ave with Coach Mieka

11am Gymnastics at 13th Ave with Coach Mieka and Coach Ariane

12pm Olympic Weightlifting with Coach Ariane

No Kids Classes and No Movement Class on Sunday

Friday, March 30, 2012

A. If you squatted yesterday, do: L Sits 8 sec hold x 5 sets; rest 60 sec.

If you didn't squat yesterday, do Back Squats @ 22x2 5, 5, 5; rest 2 min.

B. Muscle ups AMRAP in 60 sec x 3 sets; rest 2 min.

Or, AMRAP kipping pull-ups

AMRAP RIng Rows

C1. Trap 3 raises @ 2222 8 reps x 3 sets

C2. 1 legged back extensions @ 30x3 8 reps per leg x 3 sets

D. Run 200 meters

15 KB Swings

4 Rounds for Time (200 meters is to the telephone pole and back).

Thursday, March 29, 2012

A. Front Squat @ 22x2, 5, 5, 5

Or, if you squatted yesterday, power cleans.

Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, or you catch it on your chest, redo the lift and do not go up in weight.

Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.

B. Testing: See December 8, 2010 and January 19 2011

21-15-9

Power Cleans 95/135 lbs

Box Jumps 20/24"

Burpees

Wednesday, March 28, 2012

A. Back Squat @ 22x2, 5, 5, 5

Or, if you squatted yesterday, power cleans.

Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, you muscle it up, or you catch it on your chest, redo the lift and do not go up in weight.

Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.

B. For Time:

3 rope climbs (use your legs, jump, whatever)!

30 foot lizard walk

15 push jerk 65 lbs

4 Rounds

Tuesday, March 27, 2012

A. Front Squat @ 22x2, 5, 5, 5

If you squatted yesterday, hand balancing practice today.

Beginners: 30 sec chest to wall handstand. Focus on breathing and body line.

Intermediate and Advanced: 45 sec chest to wall then 10 heel taps and 10 toe taps and 15 handblancing attempts.

B1. Ring Dips x 1-3 reps @ 51x1 x 3 sets; rest 30 sec.

B2. l legged back extensions @ 30x3 8 reps per leg x 3 sets; rest 30 sec.

If you do not have a ring dip, please do 10 sec negative x 2 reps

IF you have no trouble doing 3 reps consecutively at that tempo, please do Bulgarian Ring Dips with the same tempo.

C. Every 3 minutes run 20 meters there and back x 6 times = 120 meters, followed immediately by 30 double unders x 5 sets.

Monday, March 26, 2012

A. Back Squat @ 22x2, 5, 5, 5; rest 2 min.

Take a solid 15 minutes to warm up. Choose your weight wisely.

B. DT

5 Rounds for Time

12 deadlifts 105/155

9 Hang power Cleans 105/155

6 push jerks 105/155

See January 12, 2011 and June 1, 2011

Sunday, March 25, 2012

A. Back Squat @ 22x2 5, 5, 5; rest 2 min. Remember, always start with an empty bar, and then do at least 3 warm up sets before you begin your working sets.

B. AMRAP kipping pull-ups in 45 sec x 4 sets; rest 2 min.

C. FOR TIME: Row 21 Calories followed immediately by 15 burpees x 4 sets; rest 3 min.

Saturday, March 24,2012

A. Handbalancing

Beginners: 30 sec chest to bar x 4 sets

Intermediate and advanced: 10 heel taps and 10 toe taps

15 Handbalancing attempts

B. 5 power cleans 95/135 lbs

25 double unders

5 Rounds

Rest 10 min.

C. Push Press x 10 75/125 lbs

Toes to Bar x 10

AMRAP in 5 min

Food Talk with Head Coach Darci

Coach Darci will be giving a talk on Food and Nutrition for all Flux CrossFit members on Thursday, April 12th at 7:30pm!

Coach will be discussing the following topics:

paleo, sugar, inflammation, cholesterol, fats, food and mental health, importance of sleep, and supplements

The event will be held at our new location 3424 13th Avenue. It is open to all Flux CrossFit members.

Friday, March 23, 2012

A1. If you squatted yesterday, press. If you didn't squat yesterday, front squat today @ 22x2, 5, 5, 5; rest 2 min.

Press 3, 3, 3, 3; rest 2 min.

B. Every 4 min do 5 HSPU, followed immediately by 15 box jumps 20/24" and 15 KB Swings 35/50 lbs x 6 sets.

Heidi begins massaging with us at Flux in April

Flux athlete and resident massage therapist Heidi Greutzner, RMT will be offering massage services to Flux CrossFit members here at Flux on the following dates:

Saturday, April 14th

Saturday, May 12th

Saturday, June 9th

There are five 1-hour sessions available on these days (9am, 10am, 11am, 12pm, and 1pm). Sessions cost $60.00. Please bring cheques made payable to Heidi Greutzner or cash at the time of your massage. Receipts will be given.

To reserve your spot, please email Charity at fluxregina@gmail.com.

Space is limited so please give at least 24-hour notice if you need to cancel.

Thursday, March 22, 2012

A. If you did Cindy yesterday, do TGU today. 2 reps per arm x 4 sets; rest 1 min.

If you didn't do Cindy yesterday, squat today: 5, 5, 5 @ 22x2; rest 2 min.

If you need to do the Open WOD, go for it!

B. For Time:

200 meter run

300 meter row

rest 2 min

4 sets

C1. elegant gymnastics pose x 6 reps x 3 sets

C2. Trap 3 raises x 8 reps @ 3333 x 3 sets

Wednesday, March 21, 2012

Folks have been asking for a "girl" benchmark so here it is! And a heads up, we will doing DT on Monday.

Beginners: Regardless of whether or not you have a kipping chin-up, practice the kip for 15 min. Advanced folks who do not need kipping practice, work on low rotations into bridge and hand balancing for 15 Min.

Specifics on various progressions for the two movements will be posted on the whiteboard.

A. CINDY

5 pull-ups

10 pull-ups

15 squats

AMRAP in 20 Min.

Tuesday, March 20, 2012

If you squatted yesterday, do HSPU

A. Back Squat @ 22x2, 5, 5, 5; rest 2 min.

or:

HSPU- Max Depth, then sub max for 2-3 reps x 5 sets

B. 5 barbell jumping squats 85/125 lbs

lizard walk 30 ft.

30 double unders

3 Rounds

rest 5 min.

2 sets

Monday, March 19, 2012

A1. If you squatted yesterday, do press today.

Front Squat @ 22x2, 5, 5, 5

Press: 3, 3, 3, 3

A2. Muscle-ups

Beginners: ring rows @ 30x3, 3-5 reps, followed immediately by a ring dip 10 sec eccentric x 2 reps x 4 sets

Intermediate: 4-5 transitions (Ido method) x 4 sets

Advanced: static, 1-3 reps x 4 sets

B. For Time:

Row 350 meters

10 push jerk 95/135 lbs

Row 300 meters

10 push jerk

Row 250 meters

10 push jerk

Row 200 meters

10 push jerk

Sunday, March 18, 2012

A1. BAck Squats @ 22x2 5, 5, 5; rest 2 min.

A2. Push-Ups of sorts. Most Advanced: PPP on rings. Bulgarian.

B. 5 Hang power cleans 95/135

5 broad jumps

5 burpees

You must start each round every 3 min.

10 sets

Do in heats of 3.

Flux CrossFit welcomes Pierre Augé and Alex Varbanov

Flux CrossFit is excited to announce School of Champions Weightlifting Club Head Coaches Pierre Augé and Olympic Medalist and 10-time world record holder Coach Alex Varbanov will be joining us at Flux CrossFit for our grand opening on Friday, April 20th!

During this time, Coach Pierre and Coach Alex will also be offering weightlifting sessions in small groups.

Fees are $200/session for Saskatchewan School of Champions Club and Flux CrossFit members and $250 for non-members. All fees should be paid to Flux CrossFit.

The following days and times will be scheduled:

Friday, April 20th from 9-11am
Friday, April 20th from 1-3pm
Saturday, April 21st from 9-11am
Saturday, April 21st from 1-3pm

Please email fluxregina@gmail.com or call Charity at 541-5808 to reserve your spot. Payment will be due up front to reserve a place due to the limited number of openings.

We look forward to hosting Coach Pierre back and welcoming Coach Alex for the first time to Flux CrossFit and the Saskatchewan School of Champions Weightlifting Club!

Saturday, March 17, 2012

A. Every 3 min do: 12 unbroken kipping pull-ups and 20 KB Swings 35/50 lbs.

5 sets

B. Unbroken Thruster Ladder 85/125 lb

Friday, March 16, 2012

A. 10 sets

Row 30 sec @ 100%

Row 30 sec @ 50 %

Keep track of total meters rowed.

Rest 10 min.

Repeat

B. HSPU

Beginners: Push-ups - Bulgarian

Intermediate and Advanced: Bulgarian

March 15, 2012

A. CrossFit Open WOD 12.4

AMRAP in 12 min:

150 wall balls 14/20 lbs 9" and 10" target.

90 double unders

30 muscle-ups

http://games.crossfit.com/workouts/the-open?#tabs-4

Alternate workout:

5 Rounds for time:

15 wall balls

20 double unders

5 muscle ups

Scaling options will be on the whiteboard.

Wednesday, March 14, 2012

A. AMRAP in 90 sec:

deadlifts x9 115/195 lbs

Shoulder taps x 12

Rest 30 sec

AMRAP in 90 sec:

double unders x 20

burpees x 7

rest 4 min.

4 sets

B1. rotation into low bridge (2 reps each direction) Beginners do: 4 reps per arm

B2. 10- 15 band pull-aparts (hold for 3 sec)

B3. 5 pistols per leg

3 sets

Tuesday, March 13, 2012

A. AMRAP in 20 minutes:

5 weighted pull-ups @ 15 lbs/35 lbs

5 weighted ring dips @ 15 lbs/35 lbs

5 thrusters 105/145 lbs

The tempo for this should be like a workhorse - a steady pace, but not frenzied.

B1. 20 rowing strokes for meters

rest 60 sec.

KB Snatch 10 per arm 35/50 lbs

rest 60 sec.

B2. 8 trap 3 raises @ 2222

rest 60 sec.

3-4 sets

Monday, March 12, 2012

A. At the top of every 4 min, do 16 KB clean and jerks (35/50 lbs)8 per arm, followed immediately with 30 double unders. 5-7 sets

B1. 1 legged back extensions @ 40x2 x 8 reps per leg x 3 sets

B2. Cuban Rotations @ 5031, 8 reps per arm x 3 sets

B3. Toes to Bar AMRAP UNBROKEN x 3 sets

rest only after toes to bar for 60 sec.

Saskatchewan School of Champions Weightlifting Club Meeting

Olympic Lifting is cancelled for Monday, March 12th because we will be adding to our platforms and they need some setting time.

Instead, we thought it was a good time to call a meeting of the Saskatchewan School of Champions Weightlifting Club so we can discuss our lifting goals (short and long term), provincial and national standards, and upcoming meets.

We will be meeting at the new Flux space on 13th at 7pm!

Thanks,

Coach Darci

Sunday, March 11, 2012

A. 10 minutes of double under practice

B. Benchmark "Jackie"

1000 meter row

50 thrusters x 45 lbs.

30 pull-ups

C. Handbalancing practice - no shoes on the wall. Barefoot please.

Saturday Open Gym time during the CrossFit Open

Just a reminder that during the CrossFit Open 5-week period, "Open Gym" on Saturdays will be for running the comp WOD. This will take priority. If there is time left over, others are welcome to do something else!

Saturday, March 10, 2012

A. Locomotion

2 lizard walks

2 crab walks

2 sideways walks with turn

2 handstand to pike

rest 3 min

3 sets

B. AMRAP in 15 minutes

2 rotations into low bridge (2 each direction) beginners on the wall x 4 reps per side.

5 wall walks

10 pistols

Friday, March 9, 2012

A. Every 4 minutes do: 2 TGU per arm

Rest 30 sec.

Immediately follow the TGU with 45 sec of kipping pull-ups/chin-ups

5 Rounds

B. 15 OHS 65/95 lbs

500 Meter Row

4 Rounds

For Time

Clean out your Cubbies!

Today is the day we're cleaning out the cubbies and moving them to the new space. Please come by and pick up your stuff and take it all with you! You and your shelf partners can lay claims to the shelves in the new space starting on Sunday! Thanks!

Thursday, March 8, 2012

Take at least 25 min to warm up. Work on bridges, handstands (handbalancing), double unders, kipping in your warm-up.

CrossFit Open Wod #3.

AMRAP in 18 minutes:

15 Box Jumps 24/20"

12 Push Press 115/75 lbs

9 Toes to Bar

http://games.crossfit.com/article/open-workout-123-announced

Wednesday, March 7, 2012

A1. AMRAP Back Squats in 30 sec 115/165 lbs

rest 20 sec.

A2. AMRAP Ring Dips in 30 Sec.

rest 20 sec

A3. AMRAP Toes to Bar in 30 Sec.

rest 120 sec.

3 sets

B. AMRAP in 90 sec:

7 box jumps

4-7 ring push-ups

Rest 90 sec.

3 rounds.

Tuesday, March 6, 2012

A1. HSPU x 5 reps

Rest 30 sec.

A2. Strict and as wide as possible Pull-Ups x 3-5 reps

Rest 60 sec.

4 Sets

B. AMRAP in 5 Minutes:

5 Power Cleans 65/95 lbs

5 burpees

Rest 5 Min.

C. AMRAP in 5 Minutes:

7 Push press 65/95 lbs

20 Double Unders

Monday, March 5, 2012

Do 3 Rounds of the Following:

A1. Rotation into Low Bridge - 2 reps each direction

Beginners: 4 reps each direction on the wall

Rest 60 sec

A2. 30 sec AMRAP Barbell Jumping Squats 55/75 lbs

Beginners: either air squats or barbell squats (same weight - no jump).

Rest 120 sec.

A3. 30 sec of shoulder taps

Beginners: 30 sec chest to wall handstand

Rest 90 sec.

B. Rowing Sprints 200 Meters AFAP

Rest 3 min.

5 sets

Fluxers Hard at Work.

Trudi and Joan push pressing. Wendy's deep squat. Charity with the babies! Ashley deadliftin' and Sherry with a solid, perfect bodyline push-up.

Saturday, March 3, 2012

A. Back Squats @ 22x2 5, 5, 5; rest 2 min. If you squatted yesterday, do TGU @ 3, 3, 3, 3 or work on handbalancing; rest 2 min.

B1. Pull-ups AMRAP Kipping Unbroken

rest 60 sec.

B2. KB Swings AMRAP in 30 sec @ 50/70 lbs

Rest 60 sec.

B3. Box Jumps 20/24" AMRAP in 30 sec

rest 3 min.

Volunteers Welcome - Painting Party on Sunday at our new Space!

Hey Flux Athletes ... here's the scoop. We will be cleaning and painting our new space this Sunday and we're going to take you all up on your volunteering to help! We will begin at 10am.

Save your cheat for that day because afterwards we will be taking all of our helpers out for food and drinks to celebrate and say thanks!