May 1, 2012

A. 10 Power Clean and Jerks 95/135 lbs
     20 Box Jumps 20/24"
     30 Kettlebell Snatches 35/50 lbs
     30 ft lizard walk
     20 Kipping Pull-Ups
     800 meter run
     Rest 10 minutes and repeat x 2-3 times

April 30, 2012

Regional Event # 1

For those doing hspu, take 10 minutes to work on kipping hspu.  For the rest, use that time to establish with your coach the appropriate dose response.

Take at least 5 minutes to warm up for the deadlift.  If you do not have a max deadlift of at least 325/205, be sure to scale the weight.


A.  Dianne
21-15-9
Deadlifts 225/155 lbs
HSPU You may kip.


B. 5 pistols per leg plus push-up x 5 sets; rest 2 min.  Your coach will give you progressions.
      

Sunday, April 29, 2012

A.  Row 1000 meters
      
    Rest 10 minutes

Repeat

Rest 10 minutes

In your first rest period work on low rotations into bridge and in your second rest period work on handbalancing.

B.  Pushing
Beginners: If you do not have a push-up, find your max depth for one, add some height and do 5-6 reps x 5 sets; rest 2 min.  DON'T CHEAT!

Intermediate: Just recently achieved a push-up? Do 2-4 push-ups every 90 sec x 5 sets

Advanced: Pseudo planche ring push-ups - 3-5 reps x 5 sets; rest 2 min.

Saturday, April 28, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1 RM, then down 20-30 lbs for 2 reps x 3 sets.

B.  5 chin-ups
      5 burpees
      AMRAP in 2 min.
      rest 2 min
      5 sets

Beginners: Ring Rows

    

Friday, April 27, 2012

A. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max for 1 rep, then down 20 lbs to 2 reps x 3 sets

B. 5 Rounds for Time:

Push Press x 7 85/125 lbs

Double Unders x 20

Box Jumps x 15 20/24 "

Thursday, April 26, 2012

A. If you did yesterday's met con, please go to B. If you didn't do yesterday's met con, do Part A.

Cleans from floor:

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 20 lbs and do 2 reps x 2 sets

B. 1 arms only rope climb (from seated position)

12 Toes to Bar

30 ft lizard walk

7 Pseudo Planche Ring Push-Ups

rest 3 min

6 sets

Flux CrossFit and Roller Derby this weekend!

Pile O' Bones Derby Club and Flux CrossFit present ...
A One Night Derby Stand-Off this Saturday!

When: Saturday, April 28th at 7pm
Where: Caledonia Curling Club

Coach Darci and I would like to get a big Flux group together to cheer on all our Flux participants!
Let us know if you need tickets - and we will make it happen!

Tickets $12 in advance and $15 at the door - Kids under 10 get in for free!

Spring Fling 2012 at CrossFit Regina

It's that time of year again! CrossFit Regina is hosting their annual Spring FLing competition on Saturday, May 26th. If you would like to compete come and talk to Coach Darci or Coach Charity!

To register go to http://www.crossfitregina.com/springfling2012/

Here are some photos from previous competitions.

Wednesday, April 25, 2012

A. Clean grip Deadlift

Beginners: 5, 5, 5

Intermediate and Advanced: 3, 3, 3, 3

B. AMRAP in 4 MIN;

Squat Cleans x 5 105/145 lbs

Ring Dips x 5

Rest 5 MIN.

C. AMRAP in 3 MIN:

20 double unders

5 burpees

Tuesday, April 24, 2012

A. Squat - During your rest, work on kipping technique (if you need the practice).

Beginners: 5, 5, 5, 22x2

Intermediate: 3, 3, 3, 3

Advanced: Bulgarian

B. For Time:

400 meter run (new 400 meter course has been established)

21 KB swings

12 pull-ups

1 Round

rest 5 min

3 sets

In your rest period, work on low rotations into bridge.

Monday, April 23, 2012

A1. Front Squats

Beginners: 22x2 5, 5, 5 - be sure to include at least 2 warm up sets.

Intermediate: 3, 3, 3, 3 - include at least two warm up sets.

Advanced: Max, then -15 to 20 lbs x 2 reps x 3 sets - The squats should only take a maximum of 25 minutes so for those doing Bulgarian, don't make too small of jumps. If unsure, ask your coach.

A2. Muscle Ups

Beginners: 7-8 reps of barbell rows @ 32x2 x 4 sets - go up in weight with each set.

Intermediate: Your coach will give you your progression.

Advanced: Strict - 1-3 reps x 4 sets

B. Every 150 sec: Box Jumps with a Freeze Squat 7 reps 28/34", followed immediately with 20 shoulder taps AFAP x 5 sets.

3 minutes for beginners and beginners do 30 sec chest to wall.

Saturday, April 20, 2012

A. Handbalancing

Your coach will give you the progressions.

B. This is a creatine phosphate workout. Find your inner work horse and leave the race horse behind. If 5 hspu is too easy, use parallettes.

AMRAP in 20 MIN:

5 hspu

5 weighted pull-ups 15/35 lbs

7 front squats 125/165 lbs

Thursday, April 19, 2012

A. If you Squatted yesterday, do HB today. Your coach will outline all of the progressions for you.

IF you didn't squat yesterday, back squat.

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 15 to 30 lbs for 2 reps x 3 sets

B1. 30 sec AMRAP strict chin-ups or pull-ups

rest 60 sec.

B2. 30 sec AMRAP ring push-ups

rest 60 sec

B3. 30 Sec AMRAP Pistols (15 sec per leg)

rest 120 sec

4 sets

Wednesday, April 18, 2012

A. Front Squats

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3

Advanced: Max for 1 rep, then 15 to 20 lbs lighter for 2 reps x 3 sets

B. AMRAP in 5 min:

5 power clean and jerk 95/135 lbs

5 burpees

Rest 5 min.

C. AMRAP in 5 Min:

15 wall balls 9/10" 14/20 lbs

15 KB Swings 35/50

Flux CrossFit Grand Opening Celebrations this Friday, April 20th!

Our Flux Grand Opening is this Friday, April 20th! To celebrate we're holding a 3 events and playing host to some important friends, mentors, and all around fantastic folks!

Event #1: Friday, April 20th - 11:30am to 12pm is our official opening! We invite our members and the general public to attend!

We will be holding our official grand opening moment - yes, we are hoping to coordinate simultaneous Olympic Lifts, Muscle Ups, handstands, kettlebell swings, levers, and a bunch of other Flux movements to start us off just right!

Event #2: Friday, April 20th - 7pm to 11pm is the Party open to our Flux Members and their families!

This is the event for our Flux community, including our Flux partners from Cool Springs Ranch Sam and Janeen and family, School of Champions Coaches Pierre and Alex, and our Flux Cattle Man Verne!

Event #3: Friday, April 20th and Saturday, April 21st - Olympic Weightlifting Workshops!

Flux CrossFit Saskatchewan School of Champions is holding Olympic Weightlifting Workshops with 10-time World Record Holder and Olympic Medalist Coach Alex Varbanov and Coach Pierre Auge!

We encourage all of our Flux members to come out and celebrate with us!

Tuesday, April 17, 2012

A. Back Squat

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max lift, then 2 reps x 3 sets; rest 1 min.

B. 20 shoulder taps

30 double unders

10 barbell jumping squats 35/45 lbs

3 rounds

Rest 4 min.

2 sets

Beginners: 30 sec chest to wall hold. No jump, either air squats or barbell squats

Monday, April 16, 2012

A1. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max lift, -15 to 20 lbs x 2 reps x 3 sets

A2. Ring Dips

Beginners: Weighted Tricep bench dips x 7 reps x 4 sets

Intermediate: 2-3 ring dips @ 51x1 with 1 second support hold x 4 sets

Advanced: weighted ring dips x 51x1 with 1 second support hold x 4 sets

B. 30 sec AMRAP of box jumps 20/24"

rest 30 sec

30 sec of AMRAP Kipping Pull-Ups

Rest 3 min.

5 sets

Not even close to a kipping pull-Up? Do ring rows

Close to a kipping pull-up? Use a band.

Food Talk with Coach Darci this Tuesday!

Reminder!

Coach Darci will be giving a talk on Food and Nutrition for all Flux CrossFit members on Tuesday, April 17th at 7:30pm!

Coach Darci 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.

Come and get your shoes, sweaters, etc. by Friday, April 30th

Come and get your shoes, sweaters, etc. by Friday, April 30th! After that I'll be taking it all to Good Will...

Below is only basket #1 ...

Thanks,
Charity

Saturday, April 2012

A. Jerks

Beginners: Work on technique for 20 minutes.

Advanced: Go to Max, drop the weight 10 to 20 lbs and do 2 reps x 3 sets

B. Low rotations into bridge:

Beginners: do 4 reps each direction on the wall x 4 sets

INtermediate and advanced: from the floor 2 reps each direction x 4 sets

B. Every 4 min do 7 push jerks 95/135 lbs, followed immediately by 21 KB Swings x 8 sets.

Friday, April 2012

A. Power Cleans

Beginners: Work for 20 min from floor.

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

In your rest during cleans, do Cuban Rotations @ 3030 8 reps x 3 sets, increase weight each set.

C. 5 minute AMRAP

Cleans x 5 95/135 lbs

Burpees x 5

Thursday, April 2012

A. Rope Climbing Practice

Beginners: learn foot positioning and work on pull. x 3 sets

Intermediate: arms only x 1 rep x 3 sets

Advanced: Arms only, straddle x 1 rep (if your legs are bending you are not doing it right). x 3 sets

B. Rowing

30 sec at 100 %

30 sec at 50 %

10 sets

rest 5 min. In your rest do 1 set of trap 3 raises @ 2222 x 8 reps

Repeat Part B.

Finish with another set of trap 3 raises.

Wednesday, April 11, 2012

A1. Ring Dips @ 51x1 2-3 reps (if this is too easy at this tempo, keep the tempo and throw on a weight vest). x 4 sets; rest 60 sec.

A2. Box Jumps 33/36 " x 5 reps x 4 sets; rest 60 sec

A3. L-Sits 1 rep x 8 sec hold x 4 sets; rest 60 sec.

B. For Time:

7 Barbell jumping squats 75/105

crab walk 30 ft

4 sets

Rest 3 min.

C. For Time:

10 front squats 65/95

lizard walk 30 ft.

4 sets

Tuesday, April 10, 2012

We are on day 2 of tapering week so expect your training to gear down a bit in terms of volume. Don't be mistaken though, tapering/skills work is tough. You are expected to be very disciplined with your movements.

A. Clean Grip Deadlifts 3, 3, 3, 3

On the last rep of your deadlift, take the bar to just above the kneecap and perform a power clean.

B. 30 sec of double unders

30 sec of kipping pull-ups - No kipping pull-up or very few? Talk to your coach.

rest 3 min x 4 sets

Monday, April 09, 2012

A. AMRAP HSPU in 60 sec or AMRAP Press 65/95

AMRAP KB Snatch left hand 30 sec

AMRAP KB Snatch right hand 30 sec

Rest 4 min.

4 sets

B1. Pistols 5 reps per leg or 5 wall squats @ 2222

B2. 1 leg back extensions @ 30x1 x 8 reps

B3. Barbell rows for beginners (if you do not have chin-up or pull-up x 8 reps @ 2222 (go up in weight with each set)

B3. Advanced: AMRAP UNBROKEN Muscle-ups (you may kip).

3 sets

Sunday, April 8, 2012

Practice double unders in warm up for 5 min. Base your number of double unders for the metcon on how it goes during your warm-up.

A. Clean Deadlifts

Beginners: 5, 5, 5 - be sure to include 2 warm up sets.

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

Perform the deadlift exactly how you would perform a clean from the floor. Watch for your butt coming up too quickly. Also watch for placement of the shoulders.

B. AMRAP in 7 min:

Power Cleans x 5 105/145 lbs

Double Unders x 20

C1. 10-15 x band pull-aparts x 2 sets

C2. 5 x elegant gymnastic pose x 2 sets

Food Talk with Head Coach Darci - Date Change

We've had a number of members tell us they will be away next week so we've decided to move the Food Talk with Coach Darci to the following Tuesday (after the Spring break)!

Coach Darci will be giving a talk on Food and Nutrition for all Flux CrossFit members on Tuesday, April 17th at 7:30pm!

Coach Darci 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, April , 2012

A. Handbalancing

Everyone begins with 30 sec bodyline on stomach and 30 sec on back x 2 sets

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

Intermediate: 30 sec chest to wall x 1 rep. Rest 60 sec. Then, 10 heel taps and 10 toe taps x 3 sets; rest 60 sec. Try and balance on last rep.

Advanced: 45 sec chest to wall x 1 set. Focus on bodyline and breathing. Then, accumulate 30 sec of balance on heel taps and 30 sec on toe taps. Then, 15 HB attempts.

B1. Cuban Rotations @ 2222 8 reps x 3 sets

B2. 1 leg back extensions @ 30x3 8 reps x 3 sets

B3. lumbar weighted extensions 8 reps and hold for 10 sec on last rep x 3 sets

C. Testing: 500 meter row for time

rest 10 min. (in your rest period do AMRAP perfect push-ups for 30 sec, rest 2 min x 2 sets) Advanced do plyo push-ups

repeat 500 meter row
Rest 5 min and do AMRAP push-ups again

Thursday, April 5, 2012

A. Overhead Squats

For those who have a long way to go on the OHS: 5 sets of 5 reps of wall squats. Then, grab a bar, and practice.

Advanced: from the rack - 3, 3, 3, 3

B. Benchmark - Nancy

Run 400 meters

Overhead Squats 15 reps 65/95 lbs

see May 1, 2011

Oct 23, 2010

Wednesday, April 4, 2012

A. Rack Jerk

Beginners: Push Press: Be sure to do 2-3 warm up sets - 3, 3, 3, 3

Intermediate and Advanced: 2, 2, 2, 2

B. KB Complex

1 push-up + 1 row/per side + L-sit (3 sec) x 4 reps; rest 2 min x 4 sets.

C. AMRAP in 5 MIN

Pull-Ups x 5

Burpees x 5

Tuesday, April 3, 2012

A1. TGU 3 per arm 40/60 lbs x 3 sets; After you complete your set go immediately into KB Snatch

A2. KB Snatch

15 per arm 40/60 lbs x 3 sets; rest 60 sec.

B. Testing

For Time:

30 Toes to Bar

Row 500 meters

Run 400 meters

30 Toes to Bar

Monday, April 2, 2012

A. Power Clean Practice from Blocks for 25 min.

Don't worry about numbers. Focus on efficiency of movement.

B. 3 muscle-ups (you may kip)

5 hspu (strict) Advanced: elevated

8 squat cleans 115/165 lbs

5 Rounds for time

NO HSPU? Elevate but make it tough.

NO PUSH-UP? Elevate but make it tough.

If you have 1 or 2 regular push-ups, do 5 perfect push-ups/round.

NO MU?

5 transitions.

If you still do not have a pull-up, do 5 kipping pull-ups or 5 ring rows.