Saturday, January 4, 2013

A. Front Squats
Beginners: @ 22x2,  5, 5, 5
Intermediate/Advanced: @ 20x2  3-4 reps x 4 sets. If you hit 4 reps, go up in weight.

B.  2 Rounds AFAP
     Push Press 75/105 lbs x 7
     Double Unders x 9
     Burpees x 11

Rest 4 minutes

3 sets
    
   

Friday, January 3, 2013

A. Deadlifts
4-5 reps (at least 4 warm up sets). If you hit 5 reps, go up in weight.


B.  3 Rounds for Time:
     Kipping chest to bar Pull ups x 20
    Shoulder taps x 40
    DB Snatch x 22 25/45 lbs
     

Thursday, Jan 2, 2013

A. Press -  4-5 reps x 3 sets (at least 3 warm up sets).  If you hit 5 reps, add weight. If you hit 4, stay at the same weight.

B. Row 21 calories AFAP

    Rest 1 minute

    3 rounds for time:
    Wall Balls x 20  14/20"
     Burpees x 15

Rest 1 minute

Row 21 calories AFAP

Tuesday, Dec 31, 2013

A1. Thrusters
Beginners: 7 reps x 5 sets (add weight with each set). Elbows up!!!

Intermediate: 5, 5, 5, 5 (add weight with each set).

Advanced:  3, 3, 3, 3 (add weight with each set).

For advanced, don't start too light.  The last set should be very close, if not to failure.

90 sec rest.


Beginners: If I can drive a truck through your back arch that is a result of your tight shoulders, please do ONLY the front squat portion. When you finish the squats, do a 30 sec weighted shoulder opener with a solid bodyline. 

 A2. Arms only straddle rope climbs
Beginners:Plank rope climbs x 3 reps x 4 sets. Don't cheat! Keep butt off the floor; rest 90 sec.

Intermediate 1: towel draped over the bar, do 2-4 towel pulls (1-2 per side) x 4 sets; rest 90 sec

Intermediate 2: eccentric straddle rope climbs x 2 reps x 4 sets; rest 90 sec.

Advanced 1: straddle rope climb (make sure you begin with your heels off the floor before you pull).  1-2 reps x 4 sets; rest 90 sec.

Advanced 2: straddle rope climb arms reversed. 1 rep x 4 sets; rest 90 sec.

B. AMRAP push ups in 30 sec
rest 30 sec
AMRAP Box Jumps in 30 sec.
Rest 30 sec.
AMRAP Toes to Bar in 30 sec.
rest 60 sec
5 sets

Monday, Dec 30, 2013

WARM UP
rolling warm up
step behinds
brachiation (be careful)
scap arch pullings

 A1. Cleans
Beginners: Hang power or full (depending on mobility) 5, 5, 5
Intermediate: cleans 3, 3, 3, 3
Advanced: Take no more than 20 minutes to hit a max. No doubles. Don't forget to superset with the skin the cats. 

A2. Skin the cats 
Beginners/Intermediate: Jump up on rings with bent arms and then do the eccentric as SASS. Have a spot if necessary.  x 3 reps x 5 sets (I am more concerned with the eccentric on the front lever than getting much ROM on the back lever).

Advanced: if you have 5 skin the cats, please do pass throughs (10 seconds eccentric for each position) x 2-5 reps x 3 sets

NOTE: if you are plummeting on the eccentric, switch to stall bar skin the cats x 5 reps @ 31x1

B. See Nov 1, 2013

3 Rounds for Time:
  Row x 350 meters
  Burpees x 12

Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets 

December 29, 2013

A. Squat 4-5  @ 02x2
Rest 2 minutes
At least 3 warm up sets.  If you hit 5 reps, go up in weight. If you do 4 reps, stay at the same weight. 
Beginners: tempo @ 22x2

B. On a 90 second clock:
12 power snatch 65/95 lbs
25 double unders
AMRAP Kipping HSPU
Rest 3 minutes
4 sets

Intermediate, use a 2 minute clock. If you do not have a kipping hspu, please do downward dog, pulling feet off the floor if possible.  

Snatches and double unders should be unbroken on at least the first round. 

Beginners:
7 hang power snatches
rest 30 sec.
50 double unders
7 downward dog hspu
rest 2 minutes
4 sets 

Saturday, Dec 28, 2013

A. Every 3 minutes:
5 Hang power cleans @ 75-80% of your max
3 weighted pull ups
4 sets 

The power cleans should not be touch and go, but rather dump the bar and re-set.

B.  7 minute AMRAP
      Double Unders x 20
      Toes to Bar x 9
      Deadlifts x 9 155/225 lbs

Friday, December 27, 2013

A. Back Squat
  5, 5, 5 @ 22x2

B. AMRAP in 10 minutes:
Push Press x 7 105/135 lbs
Burpees x 15
Row x 250 meters

Tuesday, Dec 24, 2013

A. Archers
Advanced: 4-10 reps x 4 sets (pick your poison). Rest 2 minutes

Intermediate: either do false grip ring pull-ups or if you don't have at least 3 reps of 5 sets of chest to bar pull-ups, work the pull up. 2-3 reps x 4 sets.  (Note where the bar is touching your body at the top). Try and retract at the top.  rest 2 minutes

Intermediate 2: chin ups x 2-5 reps @ 31x1 x 4 sets; rest 2 minutes.

A1. Beginner: No 10 sec hold chin over the bar? Do Tripod ring row x 3-4 reps. (you won't pull the rings very high with this one). Focus more on pulling the rings out to the side with a pronated grip. This is more important than the height. The point of this is to engage the subscapular and serratus muscles. Don't expect the rings to touch the chest.  x 4 sets; rest 30 sec.

A2. 20 band pull aparts with a 1 sec contraction x 4 sets; rest 30 sec.

A1. Beginner 2: 15-30 sec chin up eccentric? If you are working towards 30 sec, please do that. If you have a 30 sec eccentric, do weighted 30 sec eccentric. Regardless, follow each rep with a 20 sec arch scap pulling x 1 rep x 4 sets; rest 30 sec.

A2. Tripod ring rows x 3-4 reps x 4 sets; rest 60 sec.

B. 3 Rounds For Time:
25 KB Swings 35/55 lbs
5-10 Ring dips
15 Box jumps 20/24"

Monday, Dec 23, 2013

A. Bulgarian Split Squats x 10 x 4 sets; rest 90 sec.

B. AMRAP in 2 minutes:
5 cleans into thruster 85/135 lbs
20 double unders

Rest exactly 1 minute

AMRAP calorie row in 1 minute.

Rest exactly 2 minutes

4 sets

NOTE: Each time the bar must go to the floor and be cleaned.
Adv should go right into a full clean. Beginners can do a power clean followed by a thruster.

Reduce double unders if you cannot do unbroken.  

Beginners: Not for Time
Do 5 hang power cleans to thuster
30 single unders
3 sets

rest 2 minutes.

Row 60 sec @ 75 % intensity

rest 2 minutes

3 sets 

Sunday, December 22, 2013

A1. Cleans
3, 3, 3, 3

A2. 15 - 30 sec support hold on rings. Advanced in ring dip position and beginner in push up position. 

Rest 60 sec between movements

B. AMRAP in 20 minutes:

Hovering push ups  x 5 
rope climbs x 2 (advanced - arms only straddle from seated position).
TGU x 4 (2 per side) Go heavier than usual. Beginners do 10 (5/side)

Flux House Blend

Starting January 6th, 2014 Flux will be offering a new class - The Flux House Blend.  This class will be 1 hour and 15 minutes and for the first month it will be offered twice a week, Monday at 6:15pm until 7:30pm and Friday at 6:15pm until 7:30pm. 
 
Why the Flux House Blend?  
Essentially, this class is an opportunity for you to come in and perform as a true generalist. As many of my students who focus on MOMO, gymnastics and acrobatics can attest, I am constantly telling them that they need to squat and clean.  The House Blend will give people the opportunity to work on hip drive and leg strength AND still do gymnastics AND acrobatics AND Floreio and Mobility AND Cardiovascular respiratory conditioning.  
 
You do NOT have to be an advanced mover to take part in the House Blend, but you do need to be familiar with the progressions for the floreio, gymnastics and acrobatics.  This means that I strongly urge you to attend at least 6 MOMO sessions and acrobatics sessions before you come to the House Blend class.  

If you are an avid CrossFitter, this will give you extra opportunities to come in and work on strength and skills. 

I repeat. The House Blend is not exclusive to 20 something advanced athletes. I guarantee that the first folks to sign up for this class will be a big portion of the Flux Vanguard (Don, Joan and T-Nubs). Joan and T-Nubs may not have a QDR or a full bridge, but they know how to safely work the progressions (and actually, both of them can now do a full bridge walk to the floor)!  

Our first Flux House Blend class of the new year will be: 


WARM UP
Rolling warm up
partner capoeira games
elbow, back, hip, shoulder and wrist prep

A1. Cleans 
A2. hovering push ups (from beginner to most advanced variation)

B. Back rolls to handstands followed by au cortado stalls. (we will teach you free fall techniques) By the way, Theresa swears this saved her from a broken wrist when she slipped on the ice. 

C. Finished off with 3 rounds for time of straddle rope climbs and 1 arm burpee push ups. 

As always, we will individually prescribe for you. If back rolls terrify you do not fret, we will have other options. Same for the handstands in the middle of the floor. Same for straddle rope climbs, etc.

If you have any questions, please do not hesitate to shoot me an email.  

Darci

Saturday, December 21, 2013

A. Pistols x 10 reps x 5 sets; rest 60 sec after second leg only. If pistols are too easy for you, please do coffee shop pistols.

Why and I making you do this stuff? Because I want you to be moving and training 10, 20 even 30 years from now!!! 

B1. unstable bench press x 5 reps x 4 sets @ 33x3
B2. Trap 3 raises x 6-8 reps x 4 sets
B3. Tripod, extending out, subscap ring retractions x 5 reps x 4 sets
B4. Unstable back squats x 5 reps x 4 sets @ 33x3 
Rest 30 sec between movements

C. 60, 45, 30, 15 sec 1 arm burpee lizard ladder.

Friday, December 20, 2013

WARM UP
Au cortados - advanced work on stalls

A. Barbell Pressing Complex
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.

B.  5 Rounds for Time:
       Deadlifts x 7  205/315 lbs
       Wall Balls x 12 14/20 lbs
    

Thursday, Dec 19, 2013

A. Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
Rest 2 minutes

B. Row 250 meters
rest 30 sec
clapping Push ups x 30 sec
rest 30 sec
Box Jumps x 30 sec
rest 30 sec. 
Kipping chest to bar Pull ups x 30 sec
Rest 3 minutes
3 sets 

Wednesday, Dec 18, 2013

A1. Weighted Bulgarian Split Lunges x 10 x 4 sets; rest 60 sec.

A2. HSPU
Advanced: 20 sec eccentric freestanding hspu x 4 sets; rest 60 sec. (if you are having trouble doing this in 1 set, break up into 5 sec chunks.  (Obviously, if you don't have a consistent 30 sec handstand, now is not that the time to work on these).

Instead, do 3-5 reps of chest to wall with @ 51x1 x 4 sets; rest 60 sec.

Or,  if you are super, duper close to getting that first chest to wall handstand, please quickly find your 1RM for depth, add height and do 3 reps x 4 sets; rest 60 sec.

Or, downward dog hspu. Is it time to start pulling feet off the ground? If so, set yourself up close to the wall and do a straddle gathering at the start of each rep.  x 5 reps x 4 sets; rest 60 sec. 


B. 10 x Double KB Clean and squat Jerk 20/35 lbs
     10 x burpees
     30 mountain climbers 
     Rest 3 minutes
     4 sets

OR,
1 arm KB clean and jerk x 10 reps (do all 5 per side before switching)
rest 30 sec.
5 burpees
rest 30 sec.
20 groiners
rest 2 minutes
4 sets

Tuesday, Dec 17, 2013

A1. Banded Knee Deadlifts x 5 reps x 3 sets; rest 60 sec.

A2. Handbalancing:
Advanced: accumulate 30-60 sec of heel pulls in as few sets as possible x 3 sets; rest 60 sec.
Intermediate: 5-10 heel pulls and 5-10 toe pulls (only rest abtou 30 sec between movements)
Beginner: either 5 kick up attempts or 30 sec chest to wall holds x 3 sets; rest 60 sec. 

B.  5 Rounds For Time:
Double Unders x 25
Toes to Bar x 15

If you have a few double unders but you are not consistent, reduce the reps and only count your double unders.
If you have zero double udners and you really don't care to achieve them, do 50 single unders.
If you have zero but you DO want them, attempt them for 60 sec each round.

Toes to Bar - reduce reps if you cannot do unbroken for your first set.
Zero toes to bar? 5 stall bar skin the cats. 

Monday, December 16, 2013

WARM UP
500 meter row @ 60 % intensity
2 minutes of double under or single under practice.
10 kick ups to squats
roles  and shoulder opener (coach's choice)

 A. Every 3 minutes, please do:
1 power clean plus 2 thrusters plus 1-2 strict muscle ups.
6 sets

Weight should be at about 75-80% of your max power clean.  You must power clean the first rep, stand up and then start your thrusters.

If you do not have a strict muscle up, but you do have a kipping muscle up, please get a small spot and do 2 reps.  IF the spot turns out to be more of a "heave" then,  take a step back and start with bent arms, still doing 2 reps.

If you have both ring dips and pull ups, but no muscle up, I want 1 x 20 sec eccentric muscle up, spending at least 5 sec in the transition. DO NOT SINK UNDER THE RINGS! This is a common mistake and one I made for a solid year.  The sinking motion kept me from achieving my strict muscle up and it was only when I figured that out (Or Odelia figured it out), that I started to perform multiple strict reps.

No pull ups or ring dips? 30 sec eccentric chin up.
No 30 sec eccentric chin up? 5 ring rows @ 31x3

Beginners: put yourself on a 3 minute clock and do: 3 power cleans followed by 3 thrusters.  Keep the weight manageable.

Sunday, Dec 15, 2013 Bring on the Skills!

A. Power clean from blocks
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. If you have a decent kick up to handstand against the wall and you have graduated to elevated head chest to wall hspu, now is the time to work on your kipping handstand push up (CrossFit style).

If you are brand new to the movement, simply work on it for 15 minutes.

 If you are familiar with it, but need to work on speed and volume, do the following:
AMRAP Kipping HSPU in 2 minutes.
rest 2 minutes
4 sets 

Or, if they are not a problem for you, do the following:
Every minute on the minute, do:
5 kipping hspu
In the remaining time, do AMRAP kettlebell swings until you hit 100 swings.  35/55 lbs 

If you are working on downward dog hspu, please do 5 reps x 5 sets; rest 100 sec.

Flux Holiday Celebration - Sunday, Dec. 22nd (1-4pm)

To our Awesome Fluxers!

Coach Darci and I invite all of our Flux members to come to our Holiday Celebration at our 13th Ave location on Sunday, December 22nd from 1-4pm!

We know it's a busy time of the year, but we're hoping you will be able to stop in for even just a few minutes to enjoy some yummy treats, have a beverage, and celebrate the holidays with us!

We look forward to seeing you there!
Coach Charity and Coach Darci

Saturday, Dec 14, 2013

A. For Time:
Toes to Bar x 30 
Box Jumps x 30 20/24"
Wall Balls x 30
Row x 30 calories
Burpees x 30
Kettlebell Swings x 30 35/55 lbs

BEGINNERS
7 skin the cats on stall bars
rest 15 sec.
10 box jumps or step ups
rest 30 sec.
5 wall balls
rest 30 sec
Row 10 calories
rest 30 sec.
5 burpees
rest 30 sec.
10 KB Swings
rest 30 sec.
2 sets

B. 90/90
    PAILS and RAILs for Shoulders
    1 simple Spina Flow Pattern
 

Friday, December 13, 2013

Warm Up:
rotational L sits
tall muscle snatches
brachiation drills

A. 500 meter row

Rest 5 minutes.

3 Rounds for Time:
3-5 Kipping Muscle Ups
5 Snatches 95/135 lbs

Rest 5 minutes.

500 meter row

NOTE:
No Kipping Muscle Up? False grip ring pull ups.
No False grip ring pull ups? 5 kipping pull ups
No kipping pull ups but you do have a 30 sec eccentric chin up? Use a band for your pulling.
No 30 sec eccentric chin up? 5 ring rows. No tempo.

Beginners:
500 meter row @ 75% intensity

rest 2 minutes.

Ring rows x 5
rest 30 sec.
Hang Power Snatch  or deadlifts x 5
rest 30 sec
5 sets 

Rest 2 minutes.

500 meter row @ 75% intensity

Thursday, Dec 12, 2013

A.  5 Rounds for Time:
Overhead Barbell Lunges x 20 steps  65/105 lbs
Burpees x10

B1. straddle ups x 5 x 3 sets
B2. wall bridges x 5 x 3 sets
B3. Jefferson curls x 10 with 30 sec hold x 3 sets

Wednesday, Dec 11, 2013

In your warm up, please include tall muscle cleans and hip snaps.  You have about 15 minutes for warm up.  

A. 4 min AMRAP
Hang Power Clean x 5 95/145 lbs
Ring Dips x 2-5 (no support hold at top)
Box Jumps x 5 20/24"
Rest 6 minutes
3 Sets

No ring dip? Do bar dips
No bar dips? Do tricep bench push ups
Step ups are a good substitution for box jumps. 

Tuesday, December 10, 2013

A1.Shoulder opener (either with stall bars or plates off the floor) x 5 x 3 sets
A2. Bridge wall walks x 5 x 3 sets

B. step behinds and then shenobi

C. wrap and then wrap around

D. AMRAP  Front Squats in 20 sec 75/105 lbs
rest 20 sec
AMRAP KB Swings in 20 sec 35/55 lbs
rest 20 sec
7 Sets

Monday, December 9, 2013

A. 5 snatches @ 75-80% of your max
Rest 30 sec.
AMRAP in 2 minutes:
5 x Kipping HSPU
5 x Kipping Chest to bar Pull ups
7 x double unders
Rest 2 minutes.
4 sets

NOTE: intermediate please go on a 3 minute clock.  This is you if you cannot do each round unbroken. You can also reduce reps to 3. The idea is to go hard and fast. It shouldn't be, do a rep or two, rest.

No kipping HSPU but you are close? Elevate head.

Not even close? downward dog HSPU

Beginners - do power snatches or, if your shoulder mobility is really poor, do deadlifts.

You may kip with a band ONLY if you have a 30 sec eccentric. For those with shoulder instability or injuries, strict x 2-3 chin ups or pull ups.

NO 30 sec eccentric and no strict? Please do 3 ring rows (sit in the chair if necessary).  No tempo today. 

Double Unders: single unders are fine. If you have a couple double unders and you would like to get better at them, simply reduce the reps.

Shoulder Mobility Workshop Postponed

Hello Fluxers!
Due to some unforeseen circumstances we will have to postpone the should mobility workshop. I have posted classes for folks to sign up on the mindbody instead. The workshop will take place soon! Thanks for your understanding!
Coach Charity

Sunday, Dec 8, 2013

WARM UP
Rolling Warm up
Start with simple roll to staddle row to squat to pistol. Beginners, work mostly on rolling entire spine into floor.
Wrap step (no wrap around)
step behinds
shenobi
low gate work of choice


A.  12 back squats 95/135 lbs (from the rack)
      Row 350 meter
      12 burpees
      Rest 5 mintues.
      4 sets


     

FrostFit - Jan 25 and Jan 26, 2013

Hi folks, I just got a message from CrossFit Winnipeg about holding spots for Flux members to compete Jan 25 and 26 in FrostFit. IF you are interested, please private message me. This doesn't mean that there are ONLY these spots available, simply that the following would be reserved. FrostFit sells out very quickly. Our very own Melissa Mushanski and Robyn Michon competed last year. Melissa came first place in the highly competitive 2nd division and Robyn got many compliments on her beastly pulling strength! I need to know by Dec 9, 2013. The team categories would be level 2.

One Men’s Rx Individual

· One Women’s Rx Individual

· One Male Team (2 Competitors)
· One Female team (2 Competitors)

 

-Darci

Saturday, December 7, 2013

A. Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minutes to find your daily max.
Rest 2 minutes

B. HSPU
Beginner: Downward dog x 5 reps x 5 sets; rest 2 minutes
Intermediate: if you are ready for chest to wall eccentrics, do 20 sec x 5 sets; rest 90 sec. Get a spot if you are nervous.
Advanced: chest to wall @ 31x1 Have fun with this one! x 5 sets; rest 3 minutes

C.  8 minute Cindy
5 kipping pull ups
10 push ups
15 air squats

Friday, Dec 6, 2013

WARM UP
Role and shublule
Trap 3 bench raises


 A. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced with weighted bands: @ 30x1, 3, 3, 3, 3

 B. Rowing
Advanced/Intermediate: 350 meter row @ 90% intensity. Your goal is to get the same time or a bit better on each set.
Rest 5 minutes
5 sets

Beginners: Row 500 meters @ 75% intensity. You are looking for consistent times.
Rest 3 minutes
5 sets


   

Thursday, Dec 5, 2013

A.  Pulling
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets

A note on Part A. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.

If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes

IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.

If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes. 

B. 5 push press
    10 jumping barbell split squats
    Rest 2 minutes
   5sets

NOTE: When deciding a weight. You must be able to clean it from the floor. You want something that is heavy but manageable.  This is not for time.

 

Wednesday, December 4, 2013

A. Back Squats
Beginners: 5, 5, 5
Intermediate/Advanced with weighted bands: 3, 3, 3, 3 @ 30x1
Rest 2 minutes.

B. Power Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minute to find your daily max.

C.  5 Rounds for Time
      Double Unders x 20
      Shoulder Taps x 20
      KB Swings (Russian) x 20 35/55 lbs

Tuesday, Dec 3, 2013

A. TGU
5, 5, 5
Rest only 60 seconds after you finish both arms.   Don't be surprised if you have to keep it a bit lighter.  Rest only 1 sec at the bottom of each movement.  Beginners - rest a full 3 seconds. 

B.  AMRAP in 15 minutes:
      hovering Push ups x 5
      Strict Toes to Bar (advanced do 3-5 skin the cats, more advanced do 2-3 pass throughs) x 5
      Alternating weighted pistols (hold a Kettlebell in each hand) x 10 

NOTE: please expect some longer rests in between movements.  This is a strength bias session so don't expect to burn through quickly. 

If you don't have a push up and your back sags when you bend your elbows in the push up position, please do 15 sec contralateral holds x 2 reps per side.

IF you are really close to a perfect push up, and the problem is more chest/delt/tricep strength, do them elevated @ 31x1 x 5 reps

No strict toes to bar? Small kip.
NO kipping toes to bar? Stall bar skin the cats. 
Pistols to an elevated height without weight for beginner and intermediate. Or, if you have pistols, but you are still weak in the bottom, do them without any extra weight. 
     
    
     

Monday, Dec 2, 2013

A. Press
Beginners: 5, 5, 5 @ 31x1
Intermediate: 3, 3, 3, 3
Advanced: Max single plus 2 sets of doubles.

B. Thrusters x 5 (See last week's numbers) Tough but manageable.
Rest 60 sec.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets

A note on Part B. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.

If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes

IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.

If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.

Sunday, Dec 1, 2013

A. Hang Power Cleans
Beginners: 5, 5, 5
Intermediate and Advance: 3, 3, 3, 3

B. HSPU
Beginners: downward dog @ 31x1 x 5 reps x 5 sets
Intermediate: same as above but with feet pulled off the floor.
Advanced: chest to wall x 2-5 reps x 5 sets
Rest 2 minutes. 

C.   AMRAP in 2 minutes.
     Burpees x 7
    Toes to Bar x 7
    Rest 4 minutes.
     3 sets

Shoulder workshop - Dec 10 6:15 pm

Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, December 10th from 6:15 to 8:15 pm at 13th ave. YOu don't need to sign up for this. Just show up with pen and paper and in your training gear.

I look forward to seeing you.

Darci

Shoulder prehab/rehab

Hi there,
I will be offering a workshop on shoulder rehab/prehab work.  This will be free to all members. If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home. 

I will announce the date in the next couple of days.

Darci

Saturday, November 30, 2013

Prep for Deadlift
15 sec contralateral holds on foot and and arm x 3 sets 

A. Deadlifts 5, 5, 5

Please perform at least 5 warm up sets of 5 reps, increasing load on each set.

B.  TGU x 3 reps/arm 
Rest 60 sec.
2 Rounds for Time
Renegade rows x 5 35/55 lbs
 KB Squats with same weight as rows x 10
Rest 2 minutes.
3 sets 

Friday, November 29, 2013

A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1

A2. Ring Dips
Beginners: if you don't have a push up, start here - 30 sec isometric hold on parallel bars, scaps depressed, feet underneath you, looking straight ahead.  Rest 15 sec. 5 push ups x 4 sets; rest 60 sec.

Intermediate: Bar dip eccentric x 15 sec x 4 sets; rest 60 sec.

Intermediate 2: 3-5 bar dips @ 31x1 x 4 sets; rest 60 sec.

Advanced 1: ring dips @ 31x1 with proper support hold at top x 2-5 reps or support hold ring dips x 2-5 reps @ 31x1 x 4 sets;  rest 60 sec.

NOTE: the support hold ring dips are tough. They put a serious amount of strain across the chest and anterior delt so make sure you are ready for these. 

B. 3 Rounds for Time:
    Double unders x 25
    Air Squats x 25
    DB Snatch x 16

Thursday, November 28, 2013

A. Power Cleans
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, plus 1 set of doubles. Take no more than 15 minutes to reach your daily max.

B. Pulling
Beginners: 5 ring rows @ 31x3 x 4 sets (Be very strict with these. Be sure to "sit in the chair" when necessary, and try and extend knees as much as possible without losing the integrity of the movement). rest 90 sec.

Intermediate: Either 3-5 chin ups or pull ups. If you have 3-5 pull ups, please do 2-3 cyclical ring chin ups @ 31x3 x 4 sets; rest 90 sec.

Advanced: some form of an archer.  x 2-5 reps x 4 sets; rest 90 sec.

C. AMRAP Wallballs in 60 sec.
     Rest 30 sec.
    AMRAP KB Swings in 60 sec.
     Rest 30 sec.
    AMRAP Toes to Bar in 60 sec.
    Rest 30 sec.
    3 sets

Wednesday, November 27, 2013

An interview with Dr. Perlmutter, author of the Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar -- Your Brain’s Silent Killers.

http://undergroundwellness.com/podcasts/grain-brain/

A. Back Squats
Beginner: 5, 5, 5, @ 22x2
INtermediate/advanced: Same as Monday, 3, 3, 3, 3 @ 30x1


B. 5 thrusters
    Rest 30 seconds.
    Row x 350 meters
    Burpees x12
    Rest 90 seconds
    4 sets

NOTE: For your thrusters, pick a weight that is heavy by manageable.  IF you do Fran prescribed, try and put another 20 lbs on the bar.  You must clean from the floor.  Advanced lifters will be able to put more than 20 lbs plus on the bar.

Beginners: 7 thrusters
    

Tuesday, November 26, 2013

WARM UP
A1. figure 8s with band x 8 reps each direction
A2. 25 scap retractions (yes 25) with a 1 second hold at the top contracted position (break up as needed)
A3.  15 protracted push ups @ 21x3 (this 3 seconds is your time to REALLY make sure you are protracted). Play around with it while you are in the position and make sure you are fully protracted. 
2 sets.
Dr. Spina's 90/90.

An interesting article on cholesterol from Chris Kresser.  

http://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelineshttp://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelines


A. HSPU
Beginners: 5, 5, 5, 5, 5 (downward dog style)
Intermediate: chest to wall eccentrics x 20 sec x 1 rep x 5 sets (put a towel or shirt under your head). Only do this if you have experience with eccentrics. If you don't feel comfortable, please do, downward dog but pulling your feet off the floor, 5, 5, 5, 5, 5
Advanced: either 3-5 reps to floor or elevated hands x 5 sets.

So for today, if you do not have a full chest to wall handstand to the floor, please do eccentrics. If you are like me, and you only 1, maybe 2 full chest to wall hspu, take a step back today and do eccentrics.

Intermediate only- after your eccentric, rest 15 sec and do 5 downward dog hspu, preferably pulling feet off the floor x 5 sets. Then rest 2 minutes.

Advanced and Beginner: rest a full 2 minutes.

B. AMRAP in 8 minutes:
     Kettlebell Swings x 10 35/55 lbs
    Push Press 75/105 x 7
    Box Jumps x 5 20/24" Advanced should be touch and go.

Monday, November 25, 2013

Check out Yoko Ono performing "Bad Dancer" below and use this as inspiration to come out to a Movement Class.  The movement class will make you a better mover, I promise you.  The movements we do in these classes are very organic as they do not allow for linearity. I have never seen someone who moves well in a MOMO class not also move well in a CrossFit class, but the inverse is not true.  If you spend most of your time doing CrossFit you probably have not really tested yourself as a mover.  Why not try and supplement your WODS with a movement or a Just Mobility class? I would be very surprised if these classes didn't make you perform better in your wods. 



WARM UP
Please include some scapular warm up and shoulder warm up and then move on to brachiation. This is a good time to do a few sets of kipping movements for those who are READY.  How do you know you are ready? Read the criteria in PART B - you must have  a 30 sec eccentric chin up.  

role and shublule practice
tall muscle cleans with an empty bar

A. Back Squat
Beginners: 5, 5, 5, @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
Rest no longer than 2 minutes between sets.

B. 3 Rounds for Time
     Kipping Ring Muscle Ups x 5
     Power Cleans  x 10 95/135 lbs

No Kipping Muscle Up? 5-7 kipping pull ups (preferably false grip on the rings).
No kipping pull up but you do have a 30 sec eccentric chin up? YOu may use a band and do 5 reps.
Don't have a 30 sec eccentric? Please do 5 ring rows with a 3 sec eccentric. Make sure you reset scaps on each rep at the bottom. Don't cheat!

Sunday, November 24, 2013

WARM UP
Role, shublule and shenobi

A. Back Squat
Beginners: 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3 @ 31x1

B.  AMRAP in 2 Minutes
    Wall Walks x 2
    Air Squats x 10
    Burpees x 5

Rest 2 minutes.
5 sets 

Saturday, November 23, 2013

A. Hang Cleans
Beginner: 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3

B. Push Press x 12 85/135 lbs
    Box Jumps x 10 20/24"
    Toes To Bar x 10
    AFAP
    Rest 90 sec.
    5 sets

Friday, Nov 22, 2013

A1. external rotation lying on your side x 6-8 reps/4020
rest 10 sec.
A2. Side lying side raise to 45 degrees x 8-12 reps/2020
5 sets. rest 60 sec only after you finish both arms on A2.

B1. 30 degree powell raises x 6-8 reps/4120
B2. Trap 3 raises (letter Y) x 8-12 reps/30x1
rest 90 sec between movements.
B3. Pistols x 5/side. Advanced do jumping pistols onto elevated surface
5 sets

C. AMRAP KB Swing x 30 sec.
     Rest 30 sec.
     OHS x 30 sec  35/45 lbs Start in the OHS position
     Rest 30 sec
     6 sets

So you met con junkies will probably want to skip today's training session. Don't do it! These movements are very important to build stability around the shoulder girdle.  Yes, they are tedious but if you put the work in now you can PLAY later.

Thursday, November 21, 2013

A. Power Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Rest 90 sec.

B. Snatch High Pulls 5, 5, 5
Start at your max power snatch from blocks and go up.

C. Not For Time:
Low lizard x 1 gym length
brachiation - coaches will pick a progression for you. THe most challenging one should be the reverse twist x 4 lengths
30 sec handstand
5 Rounds

NOTE: 
High lizards for beginners. Twist those hips!
Brachiation - walk in the park, or slow motion monkey slaps. Or, arch scap pullings.
No free standing handstand? Either 30 sec hold, chest to wall or some variation of heel/toe pulls.
If you have a handstand but 30 sec is too long, accumulate 15-30 sec holds.

Wednesdsay, November 20, 2013

A. Squat Power Jerks
Advanced: You will go from blocks. Warm up with some doubles and then go to singles for 5 sets.

Intermediate: 3, 3, 3, 3 No blocks.

Beginners: Push Press x 3 plus push jerk x 5

Rest about 90 sec between sets.

B. Split Jumps x 10 reps 75/55 lbs
     Rest 30 sec.
    AMRAP in 3 minutes:
    5 kipping hspu
    5 kipping chest to bar pull ups
   Rest 2 minutes.
   3 sets

Note: you can elevate head if necessary. For those of you who easily can knock off 5 kipping hspu, increase the hand height.

Downward dog hspu. Make sure they are pretty. Get those toes of the ground if possible.
Ring rows if you don't have pull ups, or chin over vertical plane of the bar.

No jumping for beginners. Walking lunges please.

Tuesday, November 19, 2013

A1. Box Squats
5, 5, 5 @ 22x2

A2. Strict Toes to Bar or Skin the Cats or Pass Throughs
Beginners: skin the cats @ 31x3 x 5 reps
Intermediate: strict toes to bar x 5 reps
Advanced: for some of you, strict toes to bar will be quite easy. IF this is you, please do:  strict skin the cats. If this is too easy for you, add in the pass throughs from Front lever to Back lever position.
3 sets

Rest 60 between movements.

B. Power Cleans (Not for Time) 5 reps for Beginner and 3 for Intermediate and 1 rep for advanced. Advanced, this should be max effort.  Start at about 90% for your first single.
After your cleans, please do: 5 wall walks AFAP.
Beginners: take your time and do 5 reps
5 sets
Rest 2 minutes.  

Monday, November 18, 2013

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

Rest 60 sec.

A2. Muscle Ups x 4 sets
Beginners: 30 sec eccentric, rest 15 sec, 5 ring rows @ 31x3
Intermediate: 3-5 Russian Dips or Ring Dips or Regular Dips, rest 60 sec, 3-5 chin ups, pull ups or false grip pull ups
Intermediate 2: bent arm muscle ups x 3 reps
Advanced 1: Testing Day 1-5 reps
Advanced 2: 1 muscle up with 1 forward roll x 1-3 reps

Rest 60 sec.

B. Row 500 meters
AMRAP Double Unders in 60 sec.
Rest 4 minutes
3 sets

Beginners: 500 meter row @ 80%
Either 30 single unders or 15 box step ups or jumps
Rest 3 minutes
3 sets

Sunday, November 17, 2013

A1. Letter Y x 7 x 3 sets

A2. Letter L x7 x 3 sets

A3. Figure 8s x 7 x 3 sets

A4. Low gate of Coach's choice x 3 sets

Little to no rest between movements.

B. Beginners: Snatch grip deadlift x 5 reps plus hang power snatch x 5 reps plus power snatch x 5 reps  x 4 sets
Intermediate: Snatch grip deadlift x 3 reps plus hang power snatch x 3 reps plus power snatch x 3 reps x 4 sets
Rest 2 minutes. 

Go up in weight with each set.

Really focus on keeping tension on that first pull. Take care when you set up. Ask yourself: are my knees pushed out a bit? Do I have my hook grip? Is more of my weight on my heels than on my toes? Are my shoulders slightly in front of the bar? 

C. Pushing
Beginners: Push ups x 5 reps; rest 2 min
Intermediate: Push ups x 10 reps ; rest 2 min
Advanced: hovering push ups x 5 reps x 4 sets; rest 2 min

Saturday, November 16, 2013

WARM UP

FrostFit Competitors - In addition to Part A, come to Gymnastics and work on muscle ups.

A.  In 3 minutes:
     Row 9 calories
     Push Jerk x 10 95/145 lbs
     AMRAP Double Unders in remaining time

Rest 7 minutes.

5 sets
  

Friday, November 15, 2013

WARM UP
Role and SHublule
underhand scap retractions
contralateral Pre-Lifting holds (5 sec/side x 3 reps) 

A. AMRAP In 3 minutes.
     Snatch x 5 65/95 lbs
     Kipping HSPU x 5 


Rest 6 minutes.


B. AMRAP in 3 Minutes
     Jumping Barbell Split Squat 35/45  lbs x 5 alternating reps (1 rep equals both sides)
     Burpees x 5 

Rest 6 minutes.

C. AMRAP in 3 Minutes
    Kipping Chest to Bar Pull Ups x 5 
    KettleBell Swings (Russian) x 7  35/55 lbs
   
    

Thursday, November 14, 2013

WARM UP
role and shublule
Setting up the Orchesta
A1. band figure eights x 10
A2. Y and L x 7
A3. weighted cuban rotations on the floor x 10  

A.  Shoulder Taps x 16
     Toes to Bar x 12
     Box Jumps x 5 20/24"
     Mountain Climbers x 20
    Rest 5 minutes
    5 sets


Each round should be fast, with no rest. 

Beginners: shoulder taps or 20 sec chest to wall hold
                   Skin the cat on stall bars x 5
                   Box Jumps or step ups
                   Mountain climbers - maybe reduce the reps.
                    Rest 60 sec between movements
                   Rest 3 minutes.
                   3 sets
   
     

Wednesday, November 13, 2013

WARM UP
About 20 minutes.
Go through DT with an empty bar and then with a bit of weight.  

http://www.youtube.com/watch?v=tYG5CU0lzI8

A. "DT" - See Jan 12 2011, June 1, 2011, March 26, 2012

5 Rounds for Time:
Deadlift x  12 105/155 lbs
Hang Power Clean x 9 105/155 lbs
Push Jerk x 6 105/155 lbs

NOTE: To do this prescribed you must be able to do the entire first round unbroken.  This is going to be far too heavy for most people to do prescribed. This should be completed in under 10 minutes so choose your weight wisely.

BEGINNERS:
Do each round and rest 3 minutes.  The deadlifts are high volume but they are light.

Be methodical with each movement and don't rush it. 

B. Jefferson curls x 10 reps with 30 sec hold at the end of the set x 3 sets

Tuesday, November 12, 2013

WARM UP
Bridge prep
bridge wall walks (pay attention to the small details)
shoulder openers on stalls or in bodyline with plates.
wrist prep
High lizards for practice.
Keep the warm up to 20 minutes.  

A. AMRAP in 25 minutes:
DB Snatch x 20 35/55 lbs (do 10 per side and then switch)
Lizard walks x 1 gym length
wall walks x 3-5 reps
bridge walk overs x 5 reps 

NOTE: for the lizard walk, as low as possible. Don't cheat.

This wod is more like workhorse mode. You trudge along and do some hard labour. Besides the snatches, it won't be fast compared to yesterday. 

Don't fret if you don't have a bridge, we will have other movements that will limber up that ol' spine.

FROSTFIT FOLKS
Come to gymnastics. 

Monday, November 11, 2013

Warm Up
Take no longer than 15 minutes for your warm up. This time should include setting up for the wod.
Some of Ido's squat routine.
brachiation
10 scap retractions with underhand grip (make sure it is a retraction and not an arch scap pulling).
Proprioception figure 8s with band. 

A.
kipping pull ups x 10 (Folks who shouldn't be kipping - do 3-5 strict chin ups or pull ups)
Thrusters x 10 65/95 lbs
KB Swings x 10 35/55 lbs
Box Jumps x 10 20/24"
Burpees x 10

Rest for 7 minutes
4 sets
All sets at 90%
Your goal is to sustain your power through all of the sets.

Advanced folks should push hard.  Choose weights and reps that enable you to go unbroken all the way through.   In other words, if you do 3 kipping pull ups, rest, do a few more, you are missing the point of this wod. You are better off sticking with 5 reps in this instance.
On the box jumps - if you cannot jump on, off and jump right back into it, reduce your reps and practice this. If you are doing this prescribed, absolutely no step ups when you fatigue.
BEGINNERS:
5 ring rows @ 31x3 instead of kipping.
30 sec rest after each movement, followed by 3 minute rest after each round. 
Step ups if necessary.

Sunday, November 10, 2013

A. Row 300 meters
 2 Rounds of:
Air squats x 10
Toes to Bar x 5

Rest 7 minutes:
4 sets 


In your rest, please work on handbalancing.
Beginners: 30 sec chest to wall handstand
Intermediate: 45 sec chest to wall handstand
Advanced: 60 sec chest to wall handstand

Do the holds only once, on your first rest period. Then for each subsequent rest period, do the following:
Beginners: 30 sec chest to wall hold
Intermediate: 5-10 heel and toe pulls
Advanced: 30 sec handstand x 2 sets (if you can't do 30 sec in one attempt, accumulate 60 sec).


BEGINNERS:
Row 300 meters x 85% intensity
Rest 60 sec.
2 Rounds Not For Time:
air squats x 7
stall bar skin the cats x 3 @ 30x1
Rest 3 minutes
3 sets

Saturday, November 9, 2013

A. Back Squat
Beginner: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3

B. Prowler Push 25 meters there and back = 50 meters
     Wall balls x 15
     Toes to Bar x 12
     Rest 120 sec.
    4 sets

FrostFit Competitors:
A. Back Squat

B.  HSPU
AMRAP kipping in 60 sec.
Rest 3 minutes
5 sets

C. Gymnastics Class

Friday, November 8, 2013

A1. strict muscle ups
Advanced - 1-5 (if you have 5 do 1 muscle up plus 1-3 forward rolls x 3 sets
Intermediate: 3 reps with small hip spot x 3 sets
Intermediate 2: bent arm muscle up x 3 reps x 3 sets
Beginner 1: 3-5 chin ups followed by 3-5 bar dips
Beginner 2: 5 ring rows @ 31x3 followed by 5 tricep bench dips

A2. Power Clean
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles

Rest 90 sec between sets

B. 3 Rounds for Time:
    30 Double unders
    12 burpees
    10 Power Snatch 75/115 lbs

FrostFit competitors, skip Part B


PM. Come to lifting
A. Max snatch

B. 3 kipping muscle ups
10 box jumps
15 Kettlebell Swings 35/55 lbs
Equal times work to rest ratio
5 sets

Thursday, November 7, 2013

Rest Day for FrostFit Competitors

A. Every 120 sec, do 3-5 L sit to front Levers (L sit for 1 second and Front lever for 3 seconds) and 5 front squat x 5 sets
Front Squats should be at approximately 80% of your max.

The L sit to front lever is a fairly advanced movement so don't be surprised if you have trouble with it.  If it is too challenging, please do 3-5 strict Toes to Bar. If this is too challenging, please do stall bar skin the cats x 5 reps. 


B.  5 rounds for Time
     Row x 250 Meters
     Burpees x 10
     rope climb with feet x 2

Wednesday, November 6, 2013

A1. Clean Grip Deadlift
5, 5, 5 (if you know your 1RM clean, start your first set at that weight). If you are a beginner or intermediate, take your max 5 RM or 3 RM clean and begin there.  

A2. HSPU
Beginner: Downward Dog HSPU x 5 reps
Intermediate: 5 chest to wall hspu (elevated head if necessary), rest 15 sec and do 5 downward dog HSPU
Advanced:  to floor or elevated hands chest to wall. More advanced should work on freestanding hspu  x 3-5 reps

3 sets. Rest 60 sec between movements

B.  4 Rounds for Time:
     Push Press x 12 65/95 lbs
     Jumping Squats x 12


FrostFit Competitors
A. Hang Power Cleans 2, 2, 2, 2

B. Clean Grip Deadlifts
5, 5, 5 (Your first set should be your max clean).


PM. Come to Lifting 

Tuesday, November 5, 2013

A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, plus doubles.

A2. Pulling
Beginners: 10 sec arch scap pulling, rest 15 sec and then 5 Ring Rows @ 31x3x 4 sets
Intermediate: chin ups or pull ups 3, 3, 3, 3 (if you have 1 rep follow with 15 sec rest and 5 ring rows @ 31x3 x 4 sets
Advanced: Archers. Pick your poison.  x 2-5 reps x 4 sets

Rest 90 seconds between movements.

B. Kettlebell Swing 35/55 lbs AMRAP in 30 sec
     Rest 30 sec.
     Burpees AMRAP in 30 sec,
     Rest 30 sec.
     Double unders AMRAP in 30 sec.
     3 sets

FrostFit Competitors - Do only Part A below.
A. IN 2  MINUTES:
7 front squats (do not use a rack) @70%
7 chest to bar kipping pull-ups
AMRAP kipping HSPU
Rest 4 minutes
5 sets

Monday, November 4, 2013

A. Clean and Jerk
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: daily max plus doubles.


B. Elizabeth
21-15-9
Power Clean 95/135 lbs
Ring Dips

For those competing in FrostFit, do as close to prescribed as possible.

IF you have 5 ring dips, do 15, 9 and 3 but keep the power cleans @ 21, 15, 9.
If you have 8 -10 ring dips, do prescribed.
IF you have no ring dips but have bar dips, do 3-5 reps/round
No bar dip? Do tricep bench dips x 7 reps (Elevated heels will make it more challenging).

Beginners:
7 power cleans
7 tricep bench dips 
Rest 90 sec.
4 sets

Sunday, November 3, 2013

A. Power Snatch from Blocks
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles


B. Back Squat x 5  70% of your max. 
    Zero Seconds Rest
    Toes to Bar x 10
     push ups x 5-10
     Rest 90sec
     5 sets

Saturday, November 2, 2013

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set. 
Rest 2 minutes

A2.  Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets

B. 4 Rounds for time:
    Box Jumps x 15 20/24"
    Sandbag Clean and Jerk 10 reps 35/50 lbs

Beginners: step ups
   

Friday, November 1, 2013

Rest Day for FrostFit Competitors

A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.

B.  3 Rounds for Time:
     Row x 350 meters
     Burpees x 12

Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets 

C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets

Thursday, October 31, 2013

WARM UP
Joint Prep
Wrist Prep
role and shublule

A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height

B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps.  DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).

If you did advanced HSPU, go to C.

C.  21-15-9
     Front Squats 95/135 lbs
     Kipping chest to bar Pull ups
     For Time
Intermediate do chin over vertical plane of the bar.

Wednesday, Oct 30, 2013

FrostFit competitors: come to Olympic Lifting as well in PM.

A. Power Snatch
Beginners: 5 high pulls from the hang followed by 5 hang power snatches x 5 sets; rest 1 minute.

Intermediate: 3, 3, 3, 3

Advanced: Max in 15 minutes, followed by 1 set of doubles.

B.  3 Rounds for Time:
      12 Deadlifts 155/225 lbs
      20 Split Jump
     Zero seconds rest
     AMRAP alternating DB Power Snatch 25/55 lbs  in 90 sec.
      

Tuesday, Oct 29, 2013

Rest Day for FrostFit Competitors

WARM UP
Please include, after some joint prep,  low gate work - coach's choice. 

A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.

B.  AMRAP in 8 minutes:
     Wall balls x 10
     Burpees x 10
     Row x 7 calories

C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets

Monday, Oct 28, 2013

WARM UP
wrist prep
rotational L sit
shoulder openers on stall bars. 
Tall muscle cleans
behind the neck rack jerk 

A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)

B. 5 Power Cleans @ 70-80% of your max. 
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets

NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go.  IT should be clean the bar, dump it, reset. And actually, that goes for everyone. 

The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.

If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling

Sunday, October 27, 2013

Rest Day for FrostFit competitors

A1. Back Squats
Beginners: 5, 5, 5 @ @22x2; rest 60 sec. Go up on weight with each set.

Intermediate/Advanced : 3, 3, 3, 3; rest 60 sec. Go up in weight with each set.

A2. AMRAP strict ring dips or push ups in 60 sec. x 4 sets; rest 60 sec. 


B. Every minute on the minute, do:
7 box jumps 20/24"  until you hit 100 KB Swings 35/55 lbs.

Beginner: Do 5 box jumps or 10 step ups followed by 10 kb swings. Rest 90 sec x 5 sets

Saturday, October 26, 2013

A. Kipping HSPU
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down.  Take 15 minutes and practice at a lower height.

If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes. 

If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.

B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes

C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time. 

Friday, October 25, 2013

A. Cleans from blocks
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles

B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM

No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
 No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups 

Thursday, October 24, 2013

A. (power) Snatch plus Overhead Squat
Beginners: 3 power snatches plus 5 OHS (for some of you, the OHS will limit the snatch weight. This is fine, work on opening up the hips and shoulders). x 5 sets  Go up in weight with each set. Rest 2 min.

Intermediate: 2 power snatches plus 3 OHS x 5 sets Go up in weight with each set. Rest 2 minutes.

Advanced: 3 snatches every 90 sec x 7 sets. Aim for all 7 sets @ 80-85 %

B. 3 Rounds For Time:
Sandbag squat cleans x 16 (alternate arms)
burpees x 25

Wednesday, Oct 23, 2013

A. 1 high hang power clean plus 2 hang power cleans plus 3 power cleans x 5 sets; rest 2 minutes.
Go up in weight with each set. The high hang power clean will be the limiting factor here.

B. 3 Rounds for Time:
Push Press x 9 85/135 lbs
Split Jumps x 20
Toes to Bar x 15 

Monday, Oct 21, 2013

WARM UP
In your warm up, include tall muscle cleans and behind the neck rack jerks. Also do some rolling (forward or sideways for beginners) and go through the proper way to roll out of a handstand. For beginners, the sideways roll will be enough.

A note on handwalking - quite frankly, as long as you have a 30 sec chest to wall handstand (you don't need 30 of handbalancing) and you know how to do a proper forward roll, handwalking requires far less skill than handbalancing. So don't be scared to try if you have met the above requirements.   (I have yet to meet someone with a 30- 60 sec handstand that can't, with minimal to no practice, walk a few feet on their hands. Conversely, I have yet to meet someone who practices handwalking but not handbalancing, consistently kick up into a 30 sec handstand.

A. Clean and Jerk
Beginners: From the hang, land as deep as possible with good form.  Focus on re-setting the feet for the jerk after your clean. Also focus on proper recovery from the split.
I want lots of practice reps, something like - 5, 5, 5, 5.

Intermediate/advanced: clean and jerk 3, 3, 3, 3 Go up in weight with each set. If you press out do not go up in weight.


ADVANCED
B1. Arms only rope climb x 2  - start from butt. Heels lift off floor first before you even think of pulling. Knees DO NOT have to be locked out; rest 2 minutes x 4 sets

B2. Handstand walks - accumulate anywhere from 6-20 steps (if you do not know how to roll out of a handstand properly, do the following: either candlestick it or handstand to roll) x length of mats; rest 60 sec.  x 4 sets

B3. Pseudo Planche Push ups x 5 reps (resist the urge to push forward on the concentric); rest 2 minutes x 4 sets

INTERMEDIATE
B1. Rope climb using feet 1-2 reps (if this is super easy for you then jump up on the rope and do an eccentric arms only 1.1.1); rest 2 min x 4 sets

B2. Handstands - if you are scared of walking on your hands or kicking up into a handstand in the middle of the floor, back a couple of feet away from the wall and accumulate a 30 sec handstand. If this is impossible for you, either reduce the time or kick up and do 10 heel pulls.; rest 60 sec x 4 sets

B3. Ring Push ups x 5 reps; rest 2 min x 4 sets

BEGINNER
B1. rope climb from bodyline x 1.1.1; rest 60 sec x 4 sets

B2. Either 30 sec chest to wall hold or 5 kick up attempts, aiming for 5 sec of time under tensions; rest 60 sec x 4 sets

B3. Either 30 sec eccentric push up (if you can maintain bodyline, or elevate the height to which your chest hits x 5 reps; rest 2 min x 4 sets

Tuesday, October 22, 2013

A. Power snatch from blocks
Intermediate and Advanced - 3, 3, 3, 3
Beginner - 5, 5, 5, 5

B. Snatch High pulls
5, 5, 5
start at max snatch from blocks and go up in weight with each set.

C. Shoulder taps x 30 sec (start in ready position and chalk out your parameters).
rest 30 sec
Back Squats 65/95 lbs x 30 sec
rest 30 sec
5 sets

Note:
chest to wall hold if shoulder taps are too difficult
Beginners: for back squats, do 7 reps @ 22x2

Saturday, October 19, 2013

Warm Up
10 minutes of snatch practice 
Role and shublule
step behind

FrostFit competitors - come to gymnastics today. 


A. 3 Rounds for time:
     Snatch x 7 85/135 lbs
     Ring Dip x 5/8 (No weird kip). Support hold for 2 seconds. Feet under hips. Eyes straight ahead. 

     Zero seconds rest

     800 meter run

NOTE: may also do bar dips. No bar dip? Do push ups.  


B1. 7 straddle ups x 3 sets
B2. 5 bridges or walkovers  x 3 sets (pick your poison with this one).



    

Friday, October 18, 2013

Warm Up
Wall Flirt
wrist  and shoulder prep
pen game from Jozef
low gate warm up work

A. For Time:
Power Clean to Thruster - AMRAP in 60 sec. 65/95 lbs

Rest  2 minutes

3 Rounds for Time:
5/10 strict pull ups or chin ups
15 Kettlebell Swings 50/70 lbs

Rest 2 minutes

Power Clean to Thruster - AMRAP in 60 sec 65/95 lbs

Beginners:
7 ring rows @ 31x3
15 Kettlebell Swings
3 rounds
for time

What's the Flux standard on chin ups and pull -ups? Obviously no kip. The bar MUST make contact with the body. Ideally, this happens at the chest, but start with the neck.  To do this, you must have the strength to roll the shoulders back at the top of the pull - ie. full retraction!

Read Ido's description and instruction on the perfect pull up below.  

Strength Tip Number 3 - The Perfect Pull Up - by Ido Portal

August 30, 2011 at 8:54am

Few people are really capable of doing a real Pull Up - using complete Lat recruitment.
Most will pull towards the bar, only reaching over it with their chins.
Some will be able to touch their chest to the bar, but will do so with rounded shoulders at the top - relying on their subscapularis - a habit that will eventually lead to shoulder issues.
Many do not fully depress shoulder blades nor do they retract it before pulling up - a habit that will lead to injury.

The real pull up is very difficult to master:
1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder blades elevated, while maintaining locked elbows, depress shoulder blades down and retract them together. Your head should elevate between your shoulders as the lats and scap retractors will 'engage'.
2. From the position achieved in stage 1 start to pull up by thinking of bringing elbows to your sides. Do not concentrate on the upper arms. You should also avoid concentrating on the load - as research shows one should concentrate on the working muscles in order to achieve optimal activation, even if you are not interested in body building - this is an essential cue for you: concentrate on your lats.
3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted backwards and shoulder rolled behind. The triceps of both arms should make contact with the lats and there should be a slight pause at this position for 1-3 sec. The come down will reverse the process, going down at least in 4 sec to complete hang.
4. Repeat for the required amount of reps.

Note:
Beginners, most females and generally weak people should concentrate on lat activation work first or will forever rely on their upper arms, Teres Major and Subscap for the Pull Ups and will neglect their Lat development.

Vince Gironda, who was an innovator of many training and nutrition concepts wrote many years ago this description:

Thursday, October 17, 2013

Warm Up
shenobi and brachiation
Rolling warm up - straddle, butterfly, squat, pistol, etc.
If you have had a desk job for many years and have had little to no experience putting any sort of pressure on your neck, use your arms to stabilize you.  Do not avoid the movement altogether.  

For the deadlifts, please do at least 4 warm up sets of 5 reps before you hit your working weight.  

A.  5 Deadlifts  215/325
      Zero Seconds Rest
      On a 2 minute clock:
      5/7 Kipping HSPU (may do downward dog as well)
      7 Box Jumps 20/24"
      Rest 4 minutes
      5 sets

Beginners: After your deadlifts, please do:
7 downward dog hspu
rest 15 sec. 
7 box jumps or step ups
rest 60 sec.
4 sets 

Wednesday, Oct 16, 2013

Warm Up:
wrist and shoulder prep (5 minutes)
role x 2 lengths
shubule x 2 lengths Or repeat role
step behind x 2 lengths
brachiation (5 minutes) Use this time to also figure out Toes to Bar progressions.

FrostFit competitors: come to lifting only.

A. Power Snatch 65/95 lbs x AMRAP in 30 sec
     Rest 60 sec.
     Toes to Bar x AMRAP in 30 sec
     Rest 60 sec.
     Back Squat x AMRAP in 30 sec. (rack bar behind neck before time starts. Must clean from floor)   65/95 lbs
     Rest 60 sec.
     6 sets

NOTE: for T2B today, no progressions on the stall bars please. Some ideas: scap arch pullings, knees to chest. Whatever you choose, I want to see scapular activation.
Beginners might want to do either muscle power snatch from hang or hang power snatch
Beginners: your coach will prescribe a certain rep scheme for you. Keep the 60 sec of rest. 

Tuesday, October 15, 2013

NOTE: Students, be sure to come in with an idea of your rep scheme and weight for this workout. Time will be tight but it is entirely possible to finish this if you come prepared.

Warm up
Please keep the warm up to 10 minutes and commit 5 minute to the clean and jerk.

A. For Time:

Advanced/Intermediate:
8 clean and jerk 95/135 lbs (solid and efficient. If it is ugly, expect to be asked to take the weight down).
8/12 chest to bar kipping pull-ups
25 double unders
12 burpees
Walk rest for 6 minutes
5 sets

NOTE:
- to do this advanced you must be able to do your first round unbroken. If you take over 4 minutes be sure to change reps/weight.
-If chest to bar is too difficult, do chin over vertical plane.
-You may use a band for kipping pull ups IF you have a 30 sec eccentric chin up.  If you do not, please do 7 ring rows. No tempo, but rings must touch chest. Chair position only if necessary.

Beginner:
8 clean and jerk
rest 30 sec. 
5 ring rows
rest 30 sec
20 single unders
rest 30 sec.
5 burpees
Rest 60 sec
3 sets

Monday, October 14, 2013

WARM - UP
Nice 20 minute warm up.  

A. On a 3 minute clock:
     Sprint 400 meters
     In the remaining time, do AMRAP KIPPING HSPU.

Rest 6 minutes.

B. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP TOES TO BAR

Rest 6 minutes.

C. On a 3 minute clock:
    Sprint 400 meters
    In the remaining time, do AMRAP Wall Balls 14/20 lbs

Rest 6 minutes.

D. On a 3 minute clock:
    Sprint 400 meters
   In the remaining time, do AMRAP Kettlebell Swings 35/55 lbs

NOTE: All runs at about 90%. 
Try not to sit down during your rest. Keep moving. 

Beginners: You will reduce distance on the run and do a set number of reps for each movement. 
    

Sunday, Oct 13, 2013

A. Rope Climbs
Beginners: 1.1.1 x 3 sets (bodyline. Try not to let your hips touch the floor after each rep. Tight back.  If possible, do not bend knees. x 3 sets
Intermediate: 1-2 reps Use feet x 3 sets
Advanced 1: arms only straddle x 1-2 reps. Or, eccentric straddles 1.1.1 x 3 sets
Advanced: inverse grip x 1 rep x 3 sets
2-3 min rest

B.  KB Swings x 12
      KB Cleans x 12 (Alternate arms = 6 per arm. Make sure the KB pauses at the top and sits squarely on the   shoulder. KB must touch floor on each rep).
       Zero Seconds Rest
     12 Box Jumps As Fast as Possible
      Rest 3 min
     5 sets 
Kettlebell weight 35/55 lbs
     
     
     

Saturday, Oct 12, 2013

A. Clean grip deadlifts x 5, 5, 5, 5 (go up in weight with each set).

B. Every minute on the minute, do 5 burpees until you hit 75 thrusters. 65/95 lbs.
Intermediate: reduce your reps on the thrusters.  

Beginners: You will do 5 burpees and then 7 thrusters. Rest 90 sec. 5 sets. Go up in weight with each set.

Oct 11, 2013

Today is our last day in the old gym. Saturday we resume as usual on 13th ave.  I think you will appreciate the renovations.  

For Time:
A. Push Ups x 7-12 Women do 7 and men do 12
     Cleans using 25/45 lbs plates (clean from the floor to the chest)
     mountain climbers x 40
     Kipping Pull ups x 12
  Rest 4 minutes
  5 sets

Note: be careful with this one. To do prescribed you should be unbroken on every movement. 

 

Reminder - Dr Shannon Hayes Speaking at Flux, Saturday, Oct 19, 2013

 I highly encourage you to purchase your tickets for the first event in our Entangled Animal Speaker's Series, featuring: Dr. Shannon Hayes, PhD. in sustainable agriculture from Cornell University.

What is unique to all human animals?  It is part of the universal condition that 1: as newborns we are completely helpless and entirely dependent on others; 2. we all require shelter, and three: we must all eat to live.  We know we can live on a poor diet that is void of nutrients, but suffice to say that most of us would like ourselves and our children to thrive - emotionally, physically and intellectually.

Why The Entangled Animal Speaker's Series?
Well, originally I wanted to call it the Anarchist Animal Speaker's Series, but Charity put her foot down.   Every human on this planet is, whether we want to be or not, hopelessly entangled in both the lives of others, but also the environment.  What do I mean by this?

 I can think of no other human activity that entangles us more in both our local and global economy than the food choices we meet. The easiest example is to take a quick look at the sticker on the apple, banana, or orange you are eating. Chances are, that simple piece of fruit has been on a long journey that required fossil fuel for his transport, people power for its harvesting, corporations for its management, geneticists who designed a "superior" product, chemists and chemistry labs researching the best pesticides, potash plants for its fertilizer. The list goes on and on.  That small, seemingly inconsequential act of biting into a piece of fruit, as you can see, positions everyone of us in an intricate web of relationships and practices. 

Radical changes in the way we live begin in the kitchen. In her book, "Long Way on a Little," Shannon writes: "I am asking you to change your life. Admittedly, that statement may see a tad ambitious for a cookbook. After all, this volume was marketed to you as a collection of recipes, not a self-help book. But as far as I am concerned a cookbook, done well, is the ultimate self-help book. It presents a theory for engaging with the most fundamental need in life, food..."

You can purchase tickets from any one of our coaches.
LECTURES AND TIMES
Note: You may attend all of the lectures, or just one or two.  Below is a description of her lectures.

Real Cows in a Parallel Universe:
This is an inspirational/ motivational talk that draws on sustainable farming sensibilities and lighthearted story telling as a way to explore how we can move from an extractive economy to a life serving economy. The subject matter is quite wide, exploring everything from fear and aging to food, growing practices, health crises and healthcare. The content is heavy, but the tone is gentle, tender, and often light-hearted. 45-50 min.
Starting at 1:00pm.

Long Way on a Little:
This program is based on the work from Shannon’s latest cookbook, Long Way on a Little: An Earth Lover’s Companion for Enjoying Meat, Pinching Pennies and Living Deliciously. This program teaches about stretching meat dollars as far as possible through the use of under-utilized resources such as bones and fat, and it examines the basic principles for a low-carbon, meatbased diet from the little-understood viewpoint of nutrient density and blood sugar control. Essentially, when we address nutrient density and minimize our bodies’ demands for insulin, we minimize our hunger, and greatly reduce our food intake, thereby minimizing our ecological impact. In addition to covering basic theory, we’ll spend time learning the basic (and easy) culinary skills required to put theory into action, from making broth and rendering fat, to putting together easy soups, casseroles and stir fries. Lecture time is 45-50 minutes.
Starting at 2:30pm.

Unraveling Consumerism:
Blending her characteristic story telling, unique farm humor, and her uncanny knack for stirring up trouble, Hayes examines the history of consumerism in America, how it played out in the household, the effects it has had on our food system and culture, and how we can recover our households, our communities, our ecosystem and our country. Like much of Hayes’ work, this talk is characteristically controversial, and is likely to stir up debate as well as inspire action, even among those who disagree. Lecture time 45-50 minutes.
Starting at 4:15pm.

$20 each lecture or $50 for the day.
 

Update - Renovations

Just a quick update to let you know that it looks like we will carry on at the McTavish gym at least through Thursday and into Friday!

As renovations go, we are doing some major work and you will definitely FEEL the difference afterwards. Our contractors have requested a couple more days to address some additional things that have arose in the process.

Please double check the mindbody calendar so that you know where you are supposed to be.

Thank you to all of our Flux members for your ongoing patience with the renovation process!

Yours,
Coach Darci and Charity

Thursday, October 10, 2013

A. Front Squat
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.

B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes

C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets

Wednesday, Oct 9, 2013

Warm up
I suggest you get outside for a good warm up.  Enjoy the sun while it lasts.
10 minutes of joint prep.
Warm up your press complex and go through the entire sequence with an empty bar. Add weight and go through entire sequence again.  Obviously, the press will be the limiting factor here. 

A. Press x 1 plus push press x 3 plus push jerk x 5 x 4 sets
Go up in weight with each set.

B.  Ladder from 10 - 1
      Split  Jumps
      Deadlifts 135/185 lbs

Beginners - walking or stationary lunges, depending on the weather.  

Tuesdsay, October 8, 2013

A. Snatch Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).

B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
 Rest 3 minutes
3 sets

If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3. 

Monday, October 7, 2013

A. Back Squats
Beginners 5, 5, 5, 5 @22x2
Advanced/Intermediate: do 3 sets, same weight across all 3 sets.

B. For Time:
30 Toes to Bar
Then: 3 Rounds
Thrusters x 7 @ 95/135 lbs
Burpees x 12  (beginners x 5 reps)

Reminder - Garage Gym

Just a reminder that the gym at the McTavish Location is in the Garage and not the house. In the basement of the house there is a shower/change room for you. Do not come upstairs into the house.  I have two dogs and they will be very surprised if you walk unannounced into the house. 

Thanks,
Darci

Flux going "old school" Friday, Oct. 4th to Wednesday, Oct. 9th for renovations

Yes, that's right ... all Flux classes will be held at our 2251 McTavish Gym from  Friday, Oct. 4th to Wednesday, Oct. 9th as we renovate our 13th Ave location.

Please check the mindbody as some classes have been moved around during these few days!

Also, please park your vehicles on 14th Ave or 15th Ave and walk up the street or the alley to the gym. Please DO NOT park on McTavish!

For those who haven't been there to the McTavish gym yet, it's fully loaded with all the amenities (shower, change area, etc.), a beautiful and scenic sitting area, and lots of fresh air! For those who have been with us since the beginning, a little nostalgia, here's a little "old school" feeling just for you!

Thanks for all your patience as we make Flux even better for all of our athletes!
Coach Darci and Charity

Physiotherapy at Flux School of Human Movement

Our resident Flux physiotherapist, Jill Apshkrum, will be with us in house again on Friday, Oct. 11th. For an assessment or treatment please email me at fluxregina@gmail.com

Prairie Dog Poll - Best Gym and Best Personal Trainer

Flux was recently nominated for best gym in Regina. I admit, I was tickled pink when Jeff tweeted me the news. But honestly, this is really about you. All of the Flux members make Flux what it is. So congratulations to all the members of Flux for making our School of Human Movement such a fine place to hang, jump, play, lift and above all... MOVE! You are all culture makers and I couldn't think of a better group of folks to spend my days with. I was also voted for Best Trainer in Regina.  If you would like, you can go online to the Prairie Dog website and take part in the poll. 

Here is the link

http://prairedogmag.secondstreetapp.com/Best-of-Regina-2013/Ballot/

FrostFit competitors

FrostFit folks, please take Wed and Sat off and come to Olympic weightifting Monday and Wed. 

Saturday, Oct 5, 2013

Warm Up
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets 
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc. 


 A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats

Friday, Oct 4, 2013

A. Power Cleans
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3


B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict

You will probably have to do this in two heats. Partner up and count for each other.

Thursday, Oct 3, 2013

WARM UP
400 meter row
10 air squats
20 russian tea cups
5 wall bridge walks
10 reverse knuckle push ups

A1. Box Squats - 3 sec on box.
5, 5, 5; rest 45 sec.

A2. Pass Throughs or Skin the cat x 2-5; rest 60 sec.

B. AMRAP in 120 sec:
Barbell Split Jumps x 8 35/45 lbs
DB Snatch x 8 35/55 lbs
Toes to Bar x 8
Rest 4 minutes
6 sets

Wednesday, Oct 2, 2013

A.  Front Squat
Advanced:
In 15 minutes, find your Daily max Front Squat

Intermediate: 3, 3, 3, 3; rest 2 minutes.

Beginner: 5, 5, 5, 5; rest 90 sec.

B. Snatch
Advanced:
In 15 minutes, find your daily max snatch

Intermediate: 3, 3, 3, 3; rest 2 minutes

Beginner: 5, 5, 5, 5; rest 2 minutes

C. 30 sec AMRAP Press 75/125 lbs
30 sec rest
30 sec AMRAP Strict pull ups or chin up
30 sec rest
4 sets 

Tuesday, Oct 1, 2013

 WARM UP
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.

Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks

A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.

A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs 
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.

B. AMRAP in 60 sec:
Deadlifts x 5 185/275  (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets

Monday, Sept 30, 2013

 WARM UP
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats


A. Back Squat
Advanced: daily max plus doubles

Intermediate: 3, 3, 3, 3

Beginner: 5, 5, 5, 5 @ 22x2

B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style

Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging. 

Absolutely no press outs on the snatch. 

Beginners: Power snatch x 10
                  downward dog hspu x 5
                  rest 60 sec.
                  5 sets 

Sunday, September 29, 2013

Strength Bias Begins Today

WARM UP
10 minutes of joint prep
role, step behind and shublule 



A. AMRAP in 20 minutes:
5 thrusters @ 75 % of your 1RM
2-4 Archers (pick your poison) or 1 arm eccentric chins x 1 5 sec at top and 5 sec eccentric
25 meter sled drag there and back = 50 meters (go heavy)

Or...
5 thrusters (pick a challenging weight
2-5 pull ups (30 sec eccentric) weighted if necessary.
25 meter sled drag

Thank Your Coaches!

My coaches have been working extra hard these last few weeks as I begin the long process of healing my ACL.

Something to think about - there is no other gym in North America that requires such depth and breadth in knowledge from their coaches.  Our coaches should be applauded for the passion they hold for education. It is a rare find indeed to have coaches such as those at Flux, that feel equally at home teaching the nuances of handbalancing, front levers and their infinite progressions, to weightlifting and acrobatics, to floreio, mobility and bouldering.  And I assure you, my coaches have learned hands on from the best teachers. You would be surprised how many coaches learn movements from watching YouTube videos and reading books on such topics as mobility.

The hands-on work of studying under such highly esteemed teachers as Alex Varbanov, Dr. Spina, Ido Portal and Odelia Goldshmidt, means that you,  as a student, receive the proper prescription for your body.

Next time you are in the gym, throw your coach a thank you. They work hard and I guarantee that they take immense pleasure in your successes. And when you are stuck with a progression and frustrated,  I also know that they  will have many ideas (tricks if you will) to help you to reach your goals.

One last thing, the Flux Coaches want to mentor and teach you, not read to you. Help them by reading the blog before you come to class.  Take a few minutes to really digest the WOD, rather than simply gloss over it.

Darci

Saturday, September 27, 2013

A1. 3 Position Snatch Balance x 3 reps x 3 sets; rest  60 sec.


A2. Ring Dips x 2-3 @ 51x1 (DEEP)! (More advanced I want 3-5 reps of ring dip in support hold position). This is a necessary progression for backward roll muscle ups). 3 sets; rest 60 sec.

B. 5 rounds for Time
Toes to Bar x 10
35/55 lbs DB snatch x 10
Double Unders x20

Friday, September 27, 2013

A. ADVANCED
On a 3 minute clock:
5 clean and jerks 105/155 lbs (no press outs)
10 kipping chest to bar pull ups
4 sets

FrostFit competitors, you may reduce reps and weight and still do A. 

INTERMEDIATE
A1. clean and jerk x 5 reps x 4 sets; rest 30 sec.
A2. AMRAP kipping chin ups in 60 sec. x 4 sets
Rest 1 minute

BEGINNER
A1. clean and jerk x 5 reps x 4 sets; rest 60 sec.
A2. 5 ring rows @ 31x3 x 4 sets; rest 60 sec.

B. Row 300 meters
10 renegade rows 25/55 lbs
Rest 2 minutes
4 sets

FrostFit Competitors - come to lifting for PM

Thursday, September 26, 2013

ADVANCED
A.
Every 120 sec:
3 power snatches 95/145 lbs
Prowler push x 20 meters there and back x 2 = 40 meters 180/270
5 sets
NOTE: if you can't do the power snatches prescribed, with no press out, please do Intermediate or Beginner)

INTERMEDIATE/BEGINNER
Every 120 sec
5 power snatches (choose a challenging weight, but no press outs).
prowler push - same as above)
5 sets

B1.  1 front flip (advanced - no mats)
rest 20 sec. 
B2. 30 sec handstand in as few sets as possible
rest 20 sec. 
B3. back walkover x 3 reps
rest 20 sec
B4. skin the cats x 2-5 reps
rest 20 sec
3 Rounds

NOTE: there are far too many progressions and variations to list them. Your coach will individually prescribe for you.  

OR, if you shudder at the thought of doing B, go onto C.

C. 30 shoulder taps
25 air squats
15 Kettlebell Swings 35/55 lbs
3 rounds for time

Wednesday, September 25, 2013

A1. PULLING
ADVANCED
Weighted pull ups x 3 reps x 4 sets (no kipping, chin must clearly break the plane of the bar, neck or chest must touch the bar); rest 30 sec.

A2. Front Squat (no rack) x 15 reps @ 00x1  75/125 x 4 sets
Zero seconds rest
AMRAP Unbroken double unders x 4 sets
Rest 90 sec. 

B. 3 ROunds for Time:
 Press x10 65/95
Burpees x 10


A1. PULLING
INTERMEDIATE
AMRAP unbroken kipping pull ups x 4 sets; rest 30 sec. Less advanced do AMRAP in 60 sec.

A2. Front Squat (no rack) x 15 reps @ 00x1  75/125 x 4 sets
Zero seconds rest
AMRAP double unders in 60 sec.  x 4 sets
Rest 90 sec. 

A1. PULLING
BEGINNER- don't have a 30 sec eccentric chin up?
Eccentric chin up, aiming for 30 sec, followed immediately by 5 ring rows @ 31x3 x 4 sets; rest 30 sec.

A2. 10 front squats @ 22x2 Must be unbroken x 4 sets
zero seconds rest
AMRAP single unders in 30 sec. x 4 sets
Rest 90 sec. 

B. same as above