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
Friday, November 30, 2012
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
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
Monday, November 26, 2012
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
- Coach Darci
Friday, November 23, 2012
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
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
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
Thursday, November 22, 2012
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
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
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
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
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
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
Wednesday, November 21, 2012
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
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
Sunday, November 18, 2012
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
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.
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
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
Thursday, November 15, 2012
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.
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'.
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
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
Wednesday, November 14, 2012
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.
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.
Tuesday, November 13, 2012
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
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
Wednesday, November 14, 2012
After your warm up, work on hang squat clean for about 10 minutes.
A. Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 28, 2012
95/135 lbs.
You must do 10 reps unbroken (ie, don't put the bar down). Then 9 reps unbroken and so forth. You may only put the bar down after you finish a set.
Bridge Work
B1. 5 reps of walking down the wall x 3
B2. 5 reps shoulder openers - Make sure you are about 2 feet from the wall for this one. Kick up into handstand and slowly open the shoulders as you come off the wall. x 3
Saturday, November 10, 2012
Tuesday, November 13, 2012
In your warm up, practice kipping pull-ups. If you do not need practice, do a couple body line drills tp prepare for your shoulder taps.
A. See September 13, 2012
3 Rounds for Time:
shoulder taps x 30 reps (15 per arm) Be sure to mark out your parameters.
stick jumps front to back x 14 reps (Can't do these? Do box jumps).
Toes to Bar x 15 reps
Rest 5 minutes
B. 3 Rounds For Time
Kipping Pull-ups x 12
Pseudo Planche push-ups x 9
one arm squat burpees x 7 each side
A. See September 13, 2012
3 Rounds for Time:
shoulder taps x 30 reps (15 per arm) Be sure to mark out your parameters.
stick jumps front to back x 14 reps (Can't do these? Do box jumps).
Toes to Bar x 15 reps
Rest 5 minutes
B. 3 Rounds For Time
Kipping Pull-ups x 12
Pseudo Planche push-ups x 9
one arm squat burpees x 7 each side
Monday, November 12, 2012
Practice roles in the warm up.
See Oct 17, 2012
A. For Time:
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
Note: Do not hurt yourself on the deadlifts. There is no excuse for poor form. Accept where you are at and don't overextend yourself.
Your coach will provide you with various progressions.
B1. crab walk x 5 each direction x 3 sets
B2. cossack insertions x 5 each direction x 3 sets
B3. 5 roles each direction x 3 sets
See Oct 17, 2012
A. For Time:
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
Note: Do not hurt yourself on the deadlifts. There is no excuse for poor form. Accept where you are at and don't overextend yourself.
Your coach will provide you with various progressions.
B1. crab walk x 5 each direction x 3 sets
B2. cossack insertions x 5 each direction x 3 sets
B3. 5 roles each direction x 3 sets
Sunday, November 11, 2012
METABOLIC WEEK - GET YOUR SWEAT ON!
See Thursday, October 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'.
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'.
Friday, November 9, 2012
Saturday, November 10, 2012
Last day of strength bias. Then we go into metabolic week.
A. Turkish Get Ups
Beginners: 5, 5, 5, 5 per side; rest 2 minutes.
Intermediate and Advanced: 2, 2, 2, 2 per side, rest 2 minutes.
B1. Ring Dips 3-5 reps @ 51x1 x 5 sets; rest 60 sec.
B2. KB Swings x 15 reps 55/70 lbs x 5 sets; rest 60 sec.
C. Cuban Rotations @ 3131 5-7 reps x 4 sets
No Ring Dips? Do bar dips.
No bar dips? Place your feet on a box and do bar dips.
A. Turkish Get Ups
Beginners: 5, 5, 5, 5 per side; rest 2 minutes.
Intermediate and Advanced: 2, 2, 2, 2 per side, rest 2 minutes.
B1. Ring Dips 3-5 reps @ 51x1 x 5 sets; rest 60 sec.
B2. KB Swings x 15 reps 55/70 lbs x 5 sets; rest 60 sec.
C. Cuban Rotations @ 3131 5-7 reps x 4 sets
No Ring Dips? Do bar dips.
No bar dips? Place your feet on a box and do bar dips.
Wednesday, November 7, 2012
Friday, November 9, 2012
A. Back Squats
Beginners: 5, 5, 5, rest 1 min.
Intermediate: 3, 3, 3, 3 @ 31x1; rest 1min.
Advanced: Cluster Set 1.1.1.1 rest 2 min. x 3 sets.
For the cluster set you do 1 rep, rest 30 sec x 1 rep, rest 30 sec. etc until you hit 4 reps. Then you rest 2 minutes and repeat it for 3 sets. This means you are doing 12 reps in total.
B. Thrusters x 12 85/135 lbs
zero seconds rest
Pull-ups Unbroken Kipping
rest 5 minutes
3 sets
Beginners: 5, 5, 5, rest 1 min.
Intermediate: 3, 3, 3, 3 @ 31x1; rest 1min.
Advanced: Cluster Set 1.1.1.1 rest 2 min. x 3 sets.
For the cluster set you do 1 rep, rest 30 sec x 1 rep, rest 30 sec. etc until you hit 4 reps. Then you rest 2 minutes and repeat it for 3 sets. This means you are doing 12 reps in total.
B. Thrusters x 12 85/135 lbs
zero seconds rest
Pull-ups Unbroken Kipping
rest 5 minutes
3 sets
Thursday, November 8, 2012
A. Pressing Complex
Beginners: 3 press plus 5 push press
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B1. Snatch High Pulls - Go up in weight each set.
Beginners x 5 reps x 5 sets; rest 30 sec.
Intermediate and Advanced x 3 reps x 5 sets; rest 30 sec.
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
B2. Post Berlin Crab Walk for folks unfamiliar with step behinds into roles.
7 steps each direction x 3 sets; rest 60 sec.
For those who have been practicing the step behinds into roles:
5 each direction x 3 sets; rest 60 sec.
What the heck is a role, pronounced holay? Tomorrow is not the time to learn but if you are curious, here is Ido doing a role.
Beginners: 3 press plus 5 push press
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B1. Snatch High Pulls - Go up in weight each set.
Beginners x 5 reps x 5 sets; rest 30 sec.
Intermediate and Advanced x 3 reps x 5 sets; rest 30 sec.
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
B2. Post Berlin Crab Walk for folks unfamiliar with step behinds into roles.
7 steps each direction x 3 sets; rest 60 sec.
For those who have been practicing the step behinds into roles:
5 each direction x 3 sets; rest 60 sec.
What the heck is a role, pronounced holay? Tomorrow is not the time to learn but if you are curious, here is Ido doing a role.
Flux Paleo Potluck this weekend!
Coach Darci and I are hosting a paleo/primal potluck this Sunday, November 11th for the Flux community! We will be celebrating our visit with special guest Odelia and we will also finally be naming our Summer Paleo Challenge winner!
Here are the details:
Location: our house (2251 McTavish)
Time: 6pm-9pm
What to bring: something yummy and paleo/primal
We look forward to celebrating with you!
Charity
Here are the details:
Location: our house (2251 McTavish)
Time: 6pm-9pm
What to bring: something yummy and paleo/primal
We look forward to celebrating with you!
Charity
Monday, November 5, 2012
November Hours/ Holiday Classes
For the next 3 weeks our Flux class schedule has changed up a bit to take into account our special beginner/ intermediate/ and advanced Gymnastics, Movement, and Mobility classes. That being said, we are still offering regular Gymnastics, Movement and Mobility classes too (just not quite so many seeing as a large percentage of you are doing these special sessions as we train with our very special guest, Odelia)!
There is also a holiday weekend and an important weightlifting competition being held during these 3 weeks. So here's the breakdown:
Over the next three weeks:
Monday, Wednesday, Friday, and Saturday are all regular sessions
Tuesdays - regular in day - changes are:
additional WOD at 4:30pm
5:30pm beginner/intermediate session
7pm Open Gym
8-10pm advanced session
Thursday - regular in day - changes are:
5pm WOD
6pm Flux Kids
7pm Advanced sessions
Sunday - changes are (except Nov. 18th and 25th):
9am WOD
9am beginner/intermediate session at McTavish
10am Kids
11am Olympic Lifting
2pm advanced sessions
November Holiday weekend Friday, Nov. 9 to Monday, Nov. 12th
Friday, Nov. 9
9am WOD
10-4pm Advanced sessions
4-5pm Teens
5-6pm WOD
Saturday, Nov. 10
regular schedule
Sunday, Nov. 11
9am WOD
10am Flux Kids
11am Olympic Weightlifting
Monday, Nov. 12
9am WOD
10am beginner/intermediate session
Sunday, November 18th
9am WOD
10am Flux Kids - 13th
10am Movement - McTavish
11am Gymnastics - 13th
No lifting because of the weightlifting competition on Saturday, Nov. 17th at Brio in Saskatoon
2-5pm Advanced Session
As of Friday, November 23rd back on regular schedule.
There is also a holiday weekend and an important weightlifting competition being held during these 3 weeks. So here's the breakdown:
Over the next three weeks:
Monday, Wednesday, Friday, and Saturday are all regular sessions
Tuesdays - regular in day - changes are:
additional WOD at 4:30pm
5:30pm beginner/intermediate session
7pm Open Gym
8-10pm advanced session
Thursday - regular in day - changes are:
5pm WOD
6pm Flux Kids
7pm Advanced sessions
Sunday - changes are (except Nov. 18th and 25th):
9am WOD
9am beginner/intermediate session at McTavish
10am Kids
11am Olympic Lifting
2pm advanced sessions
November Holiday weekend Friday, Nov. 9 to Monday, Nov. 12th
Friday, Nov. 9
9am WOD
10-4pm Advanced sessions
4-5pm Teens
5-6pm WOD
Saturday, Nov. 10
regular schedule
Sunday, Nov. 11
9am WOD
10am Flux Kids
11am Olympic Weightlifting
Monday, Nov. 12
9am WOD
10am beginner/intermediate session
Sunday, November 18th
9am WOD
10am Flux Kids - 13th
10am Movement - McTavish
11am Gymnastics - 13th
No lifting because of the weightlifting competition on Saturday, Nov. 17th at Brio in Saskatoon
2-5pm Advanced Session
As of Friday, November 23rd back on regular schedule.
Sunday, November 4, 2012
Wednesday, November 7, 2012
See September 12 and October 3, 2012
A. Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.
B1. AMRAP Unbroken Ring dips x 4 sets. Must have a turn out at the top of the movement; rest 30 sec.
No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.
If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.
No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.
Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.
Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.
A. Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.
B1. AMRAP Unbroken Ring dips x 4 sets. Must have a turn out at the top of the movement; rest 30 sec.
No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.
If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.
No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.
Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.
Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.
Tuesday, November 6, 2012
After your warm up, take 15 minutes to warm up for Part A. Don't rush! There will be plenty of time.
A. See October 9, 2012
Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
B. Take 10 minutes to work on the au cortado and then do:
5 Au cortados each direction x 5 sets; rest 2 minutes.
A. See October 9, 2012
Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
B. Take 10 minutes to work on the au cortado and then do:
5 Au cortados each direction x 5 sets; rest 2 minutes.
Monday, Nov 5, 2012
A. Back Squat - See September 13, 2012 for all of the progressions.
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.
Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.
A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.
A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.
A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.
B. 1 snatch grip deadlift plus 1 hang power snatch plus 1 power snatch x 5 sets; rest 120 sec. Go up in weight with each set.
The purpose of this sequence is to reinforce the proper movement pattern. The snatch grip deadlift should MIMIC the snatch but in slow motion. The snatch grip deadlift is not meant to be performed quickly.
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.
Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.
A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.
A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.
A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.
B. 1 snatch grip deadlift plus 1 hang power snatch plus 1 power snatch x 5 sets; rest 120 sec. Go up in weight with each set.
The purpose of this sequence is to reinforce the proper movement pattern. The snatch grip deadlift should MIMIC the snatch but in slow motion. The snatch grip deadlift is not meant to be performed quickly.
Saturday, November 3, 2012
Sunday, November 4, 2012
A. Every 90 seconds, do 6 thrusters and 10 burpees x 7 sets
Thruster weight - 85/135 lbs
If you cannot do 10 burpees in under 30 seconds, be sure to reduce the reps.
B1. Cuban Rotations @ 4121 5-7 reps x 4 sets
B2. Post Berlin Crabs x 5 each direction x 4 sets
B3. Jefferson curls x 10 reps plus 30 sec hold on last rep x 4 sets
Thruster weight - 85/135 lbs
If you cannot do 10 burpees in under 30 seconds, be sure to reduce the reps.
B1. Cuban Rotations @ 4121 5-7 reps x 4 sets
B2. Post Berlin Crabs x 5 each direction x 4 sets
B3. Jefferson curls x 10 reps plus 30 sec hold on last rep x 4 sets
Friday, November 2, 2012
Saturday, November 3, 2012
A1. Front Squats
Beginners: @ 22x1, 5, 5, 5 (at least 2 warm up sets); rest 60 sec.
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets; rest 60 sec.
A2. Pulling
Beginners: 15 - 20 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-3 chin ups or pull-ups x 5 sets; rest 60 sec.
Advanced: Strict Muscle ups x 1-5 reps; rest 60 sec.
B. AMRAP in 3 minutes
7 Barbell jumping squats 95/145 lbs
5 HSPU (advanced should elevate)
AFAP
Rest 3 minutes
5 sets
Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.
No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.
Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.
No push-up? Do push-ups to a particular height.
Beginners: @ 22x1, 5, 5, 5 (at least 2 warm up sets); rest 60 sec.
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets; rest 60 sec.
A2. Pulling
Beginners: 15 - 20 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-3 chin ups or pull-ups x 5 sets; rest 60 sec.
Advanced: Strict Muscle ups x 1-5 reps; rest 60 sec.
B. AMRAP in 3 minutes
7 Barbell jumping squats 95/145 lbs
5 HSPU (advanced should elevate)
AFAP
Rest 3 minutes
5 sets
Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.
No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.
Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.
No push-up? Do push-ups to a particular height.
Classes
Beginner/ Intermediate Series:
These classes are for our Flux athletes who are in the beginner to intermediate levels in Gymnastics and Movement. Athletes should plan to attend a minimum of 2 sessions but are encouraged to attend as many of the sessions as possible. Special packages are available for those attending more than 2 sessions.
The beginner/intermediate classes will be offered on the following days:
Saturday, Nov. 3 from 1-2:30pm
Sunday, Nov. 4 from 9-10:30am
Tuesday, Nov. 6 from 5:30pm-7pm
Sunday, Nov. 11 from 9-10:30am
Monday, Nov. 12 from 10-11:30am
Tuesday, Nov. 20 from 5:30pm-7pm
The cost for the minimum 2 sessions is $100 and every additional session is an extra $30. Or if you commit to all 9 hours of specialized training the price of the package is $200.
Who should sign up?
Everyone! Whether you are a beginner mover who has trouble getting into the Cossack position, or you are a more advanced mover, working on gatherings, press to handstands and floreio, these classes are for you. For more information about our Flux packages and/or to register, please email Coach Charity at fluxregina@gmail.com.
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