Friday, June 1, 2012

A.  For Time:
    Run 800 meters
    2 Rounds
    15 kipping pull-ups
    15  HSPU (you may kip)
    Run 800 meters

B1. 10 back extensions with or without weight x 3 sets

B2. 6 Trap 3 raises @ 3333 x 3 sets

B3. Weighted lumbar spine holds x 10 reps plus 10 sec hold on last rep x 3 sets
    

Flux Folks on 13th and Flux at SeedMaster!

Thursday, May 31, 2012

A. 5 Rounds for Time: TESTING
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24
burpees x 9

See June 18, 2011. When we did this one back in June you had a 4 minute rest period between sets.  Today, no rest. Compare your times.

Rest 10 min.

B. low rotations into bridge -  5 reps per direction x 3 sets.
If you are on the wall for these: 8 reps per direction x 3 sets

C. Kipping practice or muscle up practice.

Flux Food Talk and Paleo Potluck

Coach Darci and I want to invite all of our Flux members and their families to our ...
Flux Paleo Potluck and "Food Talk" on Saturday, June 9th! 

This event will take place following the Cool Springs Ranch Pick Up and we're pleased that Sam and Janeen (and the kids) will be joining us for an evening of good real food and conversation!

Food Talk - "Real Food: Bone Broth and Canning" by Coach Darci and Farmer Janeen!

Here are the particulars:
Where: Flux Gym at 2251 McTavish St
Time: 6pm-10pm (Talk begins at 7pm)
What to Bring: Real Food Paleo Eats (If you don't know what this means just ask of us.

We want to especially encourage our new Flux members to come out and meet other Flux folks!

At this event we will also be announcing our next Flux 30-day Paleo Challenge! 

Wednesday, May 29, 2012

Coaches: After warm up, take 5 minutes to work on jerk technique.

A. AMRAP in 20 minutes: CREATINE PHOSPHATE
5 weighted pull-ups (no kip)!
5 jerks from rack 105/145 lbs
5 weighted ring dips

Pick a weight that you can do first 3 reps unbroken on both pull-ups and ring dips.

B. For Time: accumulate 60 of handbalancing in middle of the floor and 20 weighted pistols.  Break it up as needed.

Tuesday, May 29, 2012

A. On a 2-3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Toes to Bar.
Rest 2-3 min.
4 sets
Please post total number of toes to bar.

B. For those competing in BCBB. Technical work on snatch.
3 position Snatch Balance - 1 rep x 5 sets

B. If you are not competing: Do 50 OHS in as few sets as possible @ 75/95 lbs.

Adding another 6am and 7am WOD starting next week!

We have added a 6am WOD and a 7am WOD on Tuesdays starting June 5th!
Coach Charity

Monday, May 28, 2012

A. 20 minutes of technical work for hang squat clean for beginners, or if you think you just need the practice.

Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011.
95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth.

rest 10 min.

B. Complete 20 TGU. Not for time.  10 reps per arm.  35/55 lbs.

Sunday, May 27, 2012

For those who need a rope climbing tutorial, take 5 minutes with the coach. Extra joint prep for the rest of you.

A. For Time:
    Rope Climb x 3
    400 meter run (new 400 meter course)
    10 burpees
     3 Rounds

B. Ring Dips
@30x1 x 4-5 reps weighted
rest 2 min x 4 sets

C. 1 bridge with 5 sec hold x 3 sets, Advanced do bridge push-ups or 1 arm or 1 leg - 3 reps x 3 sets


   

Class Schedule Additions

Hello Flux Athletes!

We are adding a 6am class and 7am class on Tuesday mornings starting in June!

As many of you know we have a number of Flux coaches and athletes heading to Berlin for a Movement Camp with our mentor Ido Portal in August! To help these folks prepare, there will be a trial run of an advanced hand-balancing class offered a couple of times a week.

This class is for athletes who are advanced enough in their hand-balancing that they can be self-directed and work independently. It is a class where the coaches will be working on their own hand-balancing, not coaching others! We're happy to open this class up to those who feel they are ready, but to be sure, please ask Coach Darci or Coach Charity.

Happy Spring!
Charity

Saturday, May 26, 2012

A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs for 2 reps x 4 sets; rest 2 min.


B. Every 3 minutes, perform 7 box jumps, 15 KB Swings and 15 sec of handbalancing x 6 sets.

Box Jumps @ 30"
KB SWINGS 50/70 lbs

Or:
Every 3 minutes, perform 7 box jumps, 15 KB Swings, and 20 shoulder taps (be sure to mark out your parameters for your shoulder taps) x 6 sets.

Friday, May 25, 2012

A. Front Squats
Beginners: 5, 5, 5 @ 20x2
Intermediate: 3, 3, 3, 3
Advanced: Max then down 15 to 20 lbs for 2 reps x 3 sets


B. AMRAP in 5 min:
    5 HSPU
    5 Power Cleans 115/165 lbs
   5 burpees

rest 5 min.

C. AMRAP in 3 min:
5 barbell jumping squats 95/135 lbs
3 muscle ups

Thursday, May 24, 2012

A. Back Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate: 3, 3, 3, 3
Advanced: Max, then down 15 to 30 lbs x 2 sets x 2 reps

B. AMRAP in 10 min.
    7 strict pull-ups
     9 toes to bar NO KIP
    12 pistols (6 per leg) Advanced do weighted pistols

Wednesday, May 23, 2012

Our newest Flux member, Brooklyn. Steve and Melissa had their baby about 6 weeks ago. Congratulations!


A. Split jerk or Push Press
Beginners: Push Press 3, 3, 3, 3
Intermediate: Split Jerk 3, 3, 3, 3
Advanced: Go to max for one rep, down 15 to 20 lbs, 2 reps x 2 sets


B.  14 KB Snatch 50 /70 lbs (7 per arm)
      20 double unders
      200 meter run
      15 thrusters 65/95 lbs
      rest 2 min
      4-5 sets

Mobility of the Spine

Here is Kathy working on her bridge today.

This is a great link talking about the importance of thoracic mobility !

http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/#axzz1ve6CRo1x

- Coach M

2012 Flux Garden Progress

After tilling on Saturday, we headed up to Elbow for some much needed R and R. When we came back it was like the little garden elves had visited! Wow! Thank you garden elves Jan and Trudi!

Tuesday, March 22, 2012

A. (Power) Cleans
Beginners: Power Clean 5, 5, 5
Intermediate: Cleans: 3, 3, 3, 3
Advanced: Cleans: Max for 1 rep, then down 15 to 20 lbs, 2 reps x 2 sets


B. Take 5 minutes to create your most interesting jump.   Or:

B. 20 sec AMRAP Box Jumps at an appropriate height.
     rest 60 sec.
     5 sets

C. 400 meter run @ 90% intensity
     rest 4 min
     repeat

Try and repeat your times.

Monday, May 21st, 2012

A. Back Squats

        Beginner:  5,5,5 @ 22x2; rest 2 minutes
        Intermediate: 3,3,3,3 ; rest 2 minutes
       Advanced: to max, - 20 lb and do 2 reps x 3 sets;
        rest 2 minutes

B.  On a 2 minute clock:
     
        27 calorie row
        Then AMRAP perfect ring dips in the remaining time
        
        Rest 2 minutes x 5 sets

        OR

       On a 4 minute clock:

        27 calorie row
        12 pistols ( 6 per leg )
        Then in the remaining time do bridge push-ups 
        (* your coach will explain bridge push-up progressions)

        Rest 4 minutes x 3 sets
 
       

Sunday, May 20, 2012

The Chief - AGAIN!
It seems everyone was out doing yardwork and enjoying their non Fluxing friends and family yesterday, because it was dead at the gym. So, we are doing the same wod as yesterday, The Chief!

A. Front Squats
Beginners: @ 20x2, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 Rep max, down 20 lbs for 2 reps x 3 sets

B. "The Chief"

AMRAP in 3 minutes of 
3 power cleans 85/135 lbs
6 push-ups
9 squats

 5 rounds
Rest 1 minute between rounds.  


If you were at the gym yesterday, do Back Squats.
And then:

B. HELEN
400 meter run
21 KB Swings 35/55
12 pull-ups
3 Rounds for time

Saturday, May 19, 2012

A. Front Squats
Beginners: @ 20x2, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 Rep max, down 20 lbs for 2 reps x 3 sets

B. "The Chief"

AMRAP in 3 minutes of 
3 power cleans 85/135 lbs
6 push-ups
9 squats

 5 rounds
Rest 1 minute between rounds.  

Holiday Weekend Hours

Yes, we're open for you all weekend! That being said, we've reduced classes on Sunday and Monday to allow some of our coaches a bit of a holiday weekend too!

So here is the schedule:

Saturday
9am WOD 13th
10am WOD 13th
11am Gymnastics 13th
12pm Open Gym 13th

Sunday
10am WOD 13th
11am Gymnastics 13th

Monday
9am WOD 13th
10am WOD 13th

Notes: 
1. Ever class is at our 13th Ave location for this weekend.
2. No Flux Kids this weekend
3. No Flux Teens Program on Monday

Have a happy, active, and safe long weekend!
Coach Darci and Coach Charity

Friday, May 18, 2012

A. If you squatted yesterday, go right to B. If you didn't squat yesterday, do front squats.
Front Squats
Beginners: @ 22x2, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, down 20 to 30 lbs and do 2 reps x 3 sets

B. See: March 22, 2011 for your previous times: This is an OPT workout that I did for him.  It is gross.


5 Rounds for Time:

20 push press 55/75 lbs
20 pull-ups
20 cal row
20 burpees
walk rest 8 min between sets - all at 95%

Thursday, May 17, 2012

A. Back Squat
Beginners: 5, 5, 5 @ 20x2, unless your coach suggests otherwise.
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 15 to 30 lbs for 2 reps x 3 sets

B. 7 Box Jumps - line the boxes up outside from shortest to tallest - last one should be 30". Leave enough space to jump down in between the boxes and up onto the next box.
At the last box jump, do 10 front squats 85/125 lbs AFAP, then sprint 50 meters, touch the ground and return.
Rest 5 min x 5 sets.
In your rest work on weighted lumbar spine extension and back bridges.

Wednesday, May 16, 2012

Don't be scared to put some weight on the bar! Laverne and Kim, for instance, were both holding back on me. Release your inner beast ladies!

A. Press
 Beginners: 5, 5, 5
 Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 20 to 30 lbs for 2 reps x 3 sets

B. AMRAP Double Unders in 1 min.
     rest 1 min.
     AMRAP muscle ups in 1 min.
     rest 1 min.
     AMRAP Handbalancing in 1 min. (Only count the seconds where you are in a controlled          handstand).
     rest 3 min.
     5 sets
Your coach will give you the progressions.

Flux Garden Time

Hey Fine Flux Folks,

It is time to grow some food!

This is our third year of growing food. Theresa has handed over the reins to Jan and he has already been busy doing prep work.

We are looking for committed Fluxers to take part. You would be committing to around 1 to 3 hours/week. Work that needs to be done: prep soil. We have a yard of manure coming in that will have to be worked into the soil. Planting-  this year we are planting: tomatoes, swiss chard, spinach, carrots, beets, onions, herbs, and much more.  Weeding - grunt work that is highly satisfying.

In the last couple of years we have all learned a great deal about growing vegetables. This year, I hope to extend that knowledge into canning.  I know we have some canning experts at our gym so please let us know if you would like to be involved.

Why take part? Growing your own food is really satisfying and it will make your grandma proud!

Plus, you get to walk the talk!  You can't get more local than our front yard.

Please email me if you would like to take part.  Oh, and did you know we are the ONLY CrossFit across the country that grows its own food? If you can find another CrossFit doing this in Canada, let me know.

Tuesday, May 15, 2012

A. Back Squat
Beginners: @ 22x2, 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest  2 min.
Advanced: Max lift, then down 20 to 30 lbs x 2 reps x 3 sets; rest 2 min.

B. AMRAP in 3 Min:
9 OHS 65/95 lbs
9 toes to bar
9 ring push-ups
Rest 3 min
4 sets

No push-up? Find a height that enables you to do 7 perfect reps.
Push-up but very few?  Decrease the reps to 3-5.
No Toes to Bar? 9 reps but knees to chest
Toes to Bar but very few? Decrease the reps to 3-5.

May 14, 2012

A. Front Squats
Beginner: @22x2 5, 5, 5
Intermediate: 3, 3, 3, 3
Adv: Max, 2 reps x 2 sets

B. Testing- see Monday, July 18, 2011
12 burpees
15 KB Swings 35/50 lbs
Run 400 meters
3 rounds

Sunday, May 13, 2012

A1. Back Squat
Beginners: 5, 5, 5 @ 20x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep x 2 reps x 2 sets
rest 100 sec.

A2. 1 arms only straddle rope climb
Beginners: on the floor, plank position x 3-5 reps
Intermediate: use legs or arms only with knees bent
rest 60 sec.

B. Tire Drags
50 meters 150-175 lbs/ 100-125 lbs x 7 sets; rest 4 min.
In your rest do one set of 30 shoulder taps as fast as possible.
Beginners: 30 sec chest to wall hold.

Saturday, May 12, 2012

A. Muscle Ups
AMRAP in 15 min. NO KIP.  If you have more than 5 static muscle-ups UNBROKEN, only do 5 minutes AMRAP.
5-6 reps

B.  Run 400 meters
      30 Box Jumps 20/24"
      15 Ring Dips
       rest 7 min.
      repeat x 3

In your 7 minutes of rest: please do the pistol plus push-up x 3 reps per leg.

To do this WOD prescribed you must have 8-9 ring dips UNBROKEN.
   

Friday, May 10, 2012

A. Handbalancing

Beginners: 30 sec chest to wall x 3 sets; rest 2 min.

5 kick up attempts with a spotter plus 5 second hold

10 kick up attempts without a spotter

Intermediate: 10 heel taps and hold, 10 toe taps and hold x 2 sets

                     Accumulate 15 to 30 sec of balance heel and toe

Advanced: 10 heel taps and 10 toe taps

20 handbalancing attempts

B. Alternating KB Clean and Jerk x 20 reps  35/50 lbs (10 per arm)
     10 renegade rows plus L Sit  (1 push-up, left pull, right pull, 1 5 sec L sit hold)
    Rest 3 min.
    5 sets

NOTE: only the advanced folks should add in the L sit on the KB.
 
   
   
     

Thursday, May 10, 2012

A. Power Clean and jerk
Beginners and intermediate: 20 min of technical work
Advanced: Max, then -20 lbs 2 reps x 2 sets

B. 12 back squats 95/135 (from rack) This should be unbroken
     15  calorie row
     10 burpees
     rest 90 sec.
     4 sets

Jane and Wendy doing Low Bridge Rotations

Warm-up with a 400 meter run @65% intensity.

A. In 3 minutes establish Max height box jump. Beginners: 10 box jumps @ 12-16" box x 3 sets; rest 2 min.

B. AMRAP OHS in 60 sec 95/135
    rest 3 min
     5 sets
Start from the rack position.  If you cannot do an OHS with a PVC, please do 10 wall squats @32x3, rest 2 minutes x 5 sets. WIth the wall squat your focus is straight arms, toes as close to the wall as possible without knees hitting the wall.

C1. Pistol plus push-up - do 3 reps per leg x 3 sets
rest 10 sec
C2. Trap 3 raises 8 reps per arm @ 3113 x 3 sets
Rest 10 sec.
C3. Low Bridge Rotation x 3 each direction x 3 sets
Rest 10 sec This time, scale is elevated bridges x 3 reps.

Tuesday, May 8, 2012

A. HSPU
Beginners- if you do not have a push-up, find max depth for one rep, add height and do 5-6 reps x 5 sets; rest 2 min.
Intermediate: Coach's prescription
Advanced: Coach's prescription

B. Kipping or muscle up technical work for 15 min.

C. 15 pull-ups
     400 meter run
     15 pull-ups
     rest 4 min
     repeat

Heidi is back to massage at Flux this Saturday

Heidi will be back to massage at Flux this Saturday. The following 3 appointments are still open:

9am-10am
11am-12pm
1-2pm

Please email us at fluxregina@gmail.com to sign up.

Thanks,
Charity

Monday, May 7, 2012

Beginners: After warm-up, take 20 minutes to practice your clean. If it is really troublesome - chest is dropping, you are "flinching," or "limboing" under the bar, do a hang power clean.  Go hard on the box jumps and burpees, but take care with your power cleans.

Advanced: take 10 minutes to warm up your cleans.

A. TESTING
21 15 9
Power Clean 95/135 lbs
Box Jumps 20/24"
Burpees

See Dec 8, 2010
January 19, 2011
March 29, 2012



B1. Corta Capim: 6 rotations per direction, rest 1 min x 4 sets

B2. Low rotations into bridge: 4 rotations per direction, rest 1 min x 4 sets

B3.  Weighted lumbar spine stretch, 10 reps, hold for ten seconds on last rep. x 4 sets

May 6, 2012

A. 30 alternating KB Snatches - hold 2 kettlebells and alternate the snatch with each arm (15 per side). x 5 sets; rest 2 min.

B. Pressing Complex
1 Press + 3 push press + 5 push jerk x 5 sets; rest 3 min.

C. Testing: 500 Meter Row for Time
See: April 3, 2012

May 5, 2012

A. Pull-ups
  Beginners: AMRAP RING ROWS in 30 sec, rest 2 min x 5 sets  
  Intermediate: AMRAP kipping pull-ups in 60 sec, rest 3 min x 5 sets
 Advanced: AMRAP Chest to bar kipping pull-ups in 60 sec, rest 3 min x 5 sets


B. 20 double unders
     30 ft lizard walk
     20 double unders
     rest 2 min
     6 sets

Friday, May 4, 2012

A.  10 thrusters 85/125 lbs
      10 Box Jumps 20/24"
      10 KB Swings 35/50 lbs
      10 burpees
      rest 5 min
      7 sets

Thursday, May 3, 2012

A. Sprint 100 meters x 8 sets; rest 5 min.

Be sure to do your ABCs to warm up.

In your rest, work on push-ups or ring dips.

Beginners: Find max depth for one rep, add height and do 4-5 reps x 8 sets.
Intermediate: Do AMRAP perfect push-ups in 30 sec.  x 8 sets
Advanced one:  Do 3-5 bar dips x 8 sets
Advanced two: 3-5 weighted ring dips @ 51x1 x 8 sets

May 2, 2012

A.  For Time:
    Row 500 meters
    25 Wall balls 14/20 lbs
    Row 350 meters
    20 wall balls
    Rows 200 meters
    15  wall balls

Rest 7 minutes.

B.  AMRAP in 3 min:
     10 toes to bar
     20 shoulder touches
     Rest 3 min x 3 sets