A. Either CINDY or NANCY (with rowing)
If you are doing Cindy, check Friday's wod for details.
Nancy - For Time
5 Rounds
Row 400 meters
15 OHS 65/95 lbs
B1. straddle ups x 3 reps x 3 sets
B2. pancake stretch x 10 reps plus 30 sec hold x 3 sets
B3. Bridges or back walkovers x 3 reps x 3 sets
C. Cuban rotations x 5-7 reps x 4 sets
Thursday, February 28, 2013
Saturday, March 2, 2013
A. Snatch
Beginners: 5, 5, 5, 5 From the blocks
Intermediate: 2 hang power snatch plus 2 power snatch x 5 sets
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets
B. Push Press
Beginners: 5, 5, 5, 5
Intermediate and advanced: 2-3 reps x 4 sets. Go up in weight if you hit 3 reps.
C. Tabata Toes to Bar x 8 sets
Beginners: 7, 7, 7, 7; rest 2 min
Intermediate: AMRAP in 60 sec x 5 sets; rest 2 min.
Beginners: 5, 5, 5, 5 From the blocks
Intermediate: 2 hang power snatch plus 2 power snatch x 5 sets
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets
B. Push Press
Beginners: 5, 5, 5, 5
Intermediate and advanced: 2-3 reps x 4 sets. Go up in weight if you hit 3 reps.
C. Tabata Toes to Bar x 8 sets
Beginners: 7, 7, 7, 7; rest 2 min
Intermediate: AMRAP in 60 sec x 5 sets; rest 2 min.
Friday, March 1, 2013
A. Overhead Squats
Beginners: 5, 5, 5, 5
Intermediate and advanced: 3, 3, 3, 3
Advanced must snatch the bar from floor.
B. BENCHMARK CINDY - See March 21, 2012 and Jan 10, 2013
20 MIN AMRAP
5 pull ups
10 push ups
15 air squats
Beginners: have your coach adjust the reps for you and do AMRAP in 4 min x 4 sets. Rest 3 min.
Beginners: 5, 5, 5, 5
Intermediate and advanced: 3, 3, 3, 3
Advanced must snatch the bar from floor.
B. BENCHMARK CINDY - See March 21, 2012 and Jan 10, 2013
20 MIN AMRAP
5 pull ups
10 push ups
15 air squats
Beginners: have your coach adjust the reps for you and do AMRAP in 4 min x 4 sets. Rest 3 min.
Wednesday, February 27, 2013
Tuesday, February 26, 2013
Flux Toddlers Starts March 3rd, 2013
Yes, we are going to give our Flux toddler class a trial run for March and April!
Coach Sandi and I will be holding our new Flux class for toddlers (ages 2+) on Sunday mornings at 9am at our McTavish gym beginning this Sunday, March 3rd. These little athletes will focus mostly on gymnastics, mobility, and movement. It will be fun!
To register please email Coach Charity at fluxregina@gmail.com.
Coach Sandi and I will be holding our new Flux class for toddlers (ages 2+) on Sunday mornings at 9am at our McTavish gym beginning this Sunday, March 3rd. These little athletes will focus mostly on gymnastics, mobility, and movement. It will be fun!
To register please email Coach Charity at fluxregina@gmail.com.
Monday, February 25, 2013
Thursday, Feb 28, 2013
A. Front Squats x 4-5 reps x 3 sets; rest 2 min
If you hit 5 reps go up in weight, if not, stay at the same weight
B. Power Cleans
Beginners: from the blocks 3 reps x 5 sets; rest 2 min
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min.
Advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min.
C. Tabata Wall balls x 8 sets. Have your partner count reps for you.
If you hit 5 reps go up in weight, if not, stay at the same weight
B. Power Cleans
Beginners: from the blocks 3 reps x 5 sets; rest 2 min
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min.
Advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min.
C. Tabata Wall balls x 8 sets. Have your partner count reps for you.
Wednesday, February 27, 2013
A. Advanced only 1-5 muscle ups x 5 sets; rest 2 min
Everyone:
A1. Snatch pulls
3, 3, 3, 3
Advanced should do these @ approximately 20 lbs over their max snatch. If you do not know what your 1RM snatch is do not do the advanced weight.
rest 60 sec
A2. Ring Dips
Beginners: 30 sec eccentric on rings or bars x 4 sets; rest 60 sec.
Intermediate: 1-5 ring dips x 4 sets; rest 60 sec.
Advanced: support hold ring dips x 4 sets; rest 60 sec.
A3. Pull-ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate: 1-5 reps of chin ups or pull ups; rest 60 sec.
Advanced: 1-5 archers at the appropriate progression; rest 60 sec.
Everyone:
A1. Snatch pulls
3, 3, 3, 3
Advanced should do these @ approximately 20 lbs over their max snatch. If you do not know what your 1RM snatch is do not do the advanced weight.
rest 60 sec
A2. Ring Dips
Beginners: 30 sec eccentric on rings or bars x 4 sets; rest 60 sec.
Intermediate: 1-5 ring dips x 4 sets; rest 60 sec.
Advanced: support hold ring dips x 4 sets; rest 60 sec.
A3. Pull-ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate: 1-5 reps of chin ups or pull ups; rest 60 sec.
Advanced: 1-5 archers at the appropriate progression; rest 60 sec.
Tuesday, Feb 26, 2013
A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep every 30 sec @ 85% of your max x 10 sets.
If your back squat is under 200 lbs, you will have to go closer to 90%.
B1. Double unders
Advanced: AMRAP in 60 x 5 sets; rest 60 sec.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 60 sec.
Beginner: 30 double under attempts x 5 sets; rest 60 sec.
B2. OHS
Advanced: 21 reps unbroken 105/155 lbs x 5 sets; rest 60 sec.
Intermediate: 10 reps unbroken x 5 sets; rest 60 sec.
Beginners: From the rack x 5 reps x 5 sets; rest 60 sec.
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep every 30 sec @ 85% of your max x 10 sets.
If your back squat is under 200 lbs, you will have to go closer to 90%.
B1. Double unders
Advanced: AMRAP in 60 x 5 sets; rest 60 sec.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 60 sec.
Beginner: 30 double under attempts x 5 sets; rest 60 sec.
B2. OHS
Advanced: 21 reps unbroken 105/155 lbs x 5 sets; rest 60 sec.
Intermediate: 10 reps unbroken x 5 sets; rest 60 sec.
Beginners: From the rack x 5 reps x 5 sets; rest 60 sec.
Monday, February 25, 2013
A. hang cleans
Beginners: From the blocks 5, 5, 5, 5 (be sure to warm up hitting three different positions: tall, almost parallel and then full squat).
Intermediate and advanced - no blocks: 3, 3, 3, 3
B. Rowing x 500 meters
Shoulder taps x 60 (be sure to mark out your parameters for your hands).
Toes to Bar x 25
burpees x 20
rest 5 minutes
3 sets
Should finish in approximately 4-5 minutes.
Beginners: From the blocks 5, 5, 5, 5 (be sure to warm up hitting three different positions: tall, almost parallel and then full squat).
Intermediate and advanced - no blocks: 3, 3, 3, 3
B. Rowing x 500 meters
Shoulder taps x 60 (be sure to mark out your parameters for your hands).
Toes to Bar x 25
burpees x 20
rest 5 minutes
3 sets
Should finish in approximately 4-5 minutes.
Saturday, February 23, 2013
Sunday, February 24, 2013
A1. Back Squat
Beginners: 5, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: Max, down 10 kg for 2 reps x 2 sets; rest 60 sec
A2. Pulling
Beginners: 5, 5, 5 Elevated heel ring pull ups or 30 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-5 x chin ups or pull ups x 5 sets; rest 60 sec.
Advanced: Archers 1-5 reps x 5 sets; rest 60 sec.
B. AMRAP in 7 Min: This is a workout from the CrossFit Open of 2011. Go online and check where you would have ranked in Western Canada and the world.
3 thrusters 100/65 lbs
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups...
Less advanced (those who are just getting a kipping pull-up, do chin over the bar pull ups)
Beginners:
7 thrusters - rest 30 sec.
7 ring rows - rest 30 sec
5 sets
Beginners: 5, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: Max, down 10 kg for 2 reps x 2 sets; rest 60 sec
A2. Pulling
Beginners: 5, 5, 5 Elevated heel ring pull ups or 30 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-5 x chin ups or pull ups x 5 sets; rest 60 sec.
Advanced: Archers 1-5 reps x 5 sets; rest 60 sec.
B. AMRAP in 7 Min: This is a workout from the CrossFit Open of 2011. Go online and check where you would have ranked in Western Canada and the world.
3 thrusters 100/65 lbs
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups...
Less advanced (those who are just getting a kipping pull-up, do chin over the bar pull ups)
Beginners:
7 thrusters - rest 30 sec.
7 ring rows - rest 30 sec
5 sets
Friday, February 22, 2013
Weekend Class Schedule - Changes
Hello Flux Athletes,
We are thrilled to welcome Alex, Irena, and Niki Varbanov back to Flux CrossFit this weekend! They will be here offering a Weightlifting Certification Course and many of your Flux coaches will be attending!
This means our regular weekend schedule will be changed a little. Here is how it will breakdown for the weekend:
Saturday
8:30am WOD at 13th Abe
9am Mobility and Movement at McTavish
10am Gymnastics at McTavish
11am Mobility and Movement at McTavish
12pm Gymnastics at McTavish
Sunday
8:30am WOD at 13th Ave
10am Movement and Mobility at McTavish
11am Gymnastics at McTavish
12pm Open Gym at McTavish (gymnastics, mobility, movement - no weights)
There will be no Flux Kids this Sunday as our Kids Coaches are taking the certification!
We are thrilled to welcome Alex, Irena, and Niki Varbanov back to Flux CrossFit this weekend! They will be here offering a Weightlifting Certification Course and many of your Flux coaches will be attending!
This means our regular weekend schedule will be changed a little. Here is how it will breakdown for the weekend:
Saturday
8:30am WOD at 13th Abe
9am Mobility and Movement at McTavish
10am Gymnastics at McTavish
11am Mobility and Movement at McTavish
12pm Gymnastics at McTavish
Sunday
8:30am WOD at 13th Ave
10am Movement and Mobility at McTavish
11am Gymnastics at McTavish
12pm Open Gym at McTavish (gymnastics, mobility, movement - no weights)
There will be no Flux Kids this Sunday as our Kids Coaches are taking the certification!
Wednesday, February 20, 2013
Saturday, Feb 22, 2013
A. Power Snatch
2 hang power snatch plus 2 power snatch x 5 sets; rest 2 min
Go up in weight with each set.
B. Double Unders AMRAP in 30 sec
Pull - Ups AMRAP in 30 sec.
rest 3 minutes
7 sets
2 hang power snatch plus 2 power snatch x 5 sets; rest 2 min
Go up in weight with each set.
B. Double Unders AMRAP in 30 sec
Pull - Ups AMRAP in 30 sec.
rest 3 minutes
7 sets
Friday, February 22, 2013
A. Power Cleans
Beginners: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min
Intermediate/advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min
Go up in weight with each set.
B. TESTING
CrossFit 2012 Open Workout # 3
AMRAP in 18 minutes:
15 Box Jumps 24/20"
12 Push Press 75/115 lbs
9 Toes to Bar
Or:
AMRAP in 3 minutes
Box Jumps
Push Press
Toes to Bar
rest 3 minutes
5 sets
Your coach will individually prescribe for this one if you are not doing it as prescribed. Pick a rep scheme and weight that enables you to do 2 rounds unbroken.
Beginners: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min
Intermediate/advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min
Go up in weight with each set.
B. TESTING
CrossFit 2012 Open Workout # 3
AMRAP in 18 minutes:
15 Box Jumps 24/20"
12 Push Press 75/115 lbs
9 Toes to Bar
Or:
AMRAP in 3 minutes
Box Jumps
Push Press
Toes to Bar
rest 3 minutes
5 sets
Your coach will individually prescribe for this one if you are not doing it as prescribed. Pick a rep scheme and weight that enables you to do 2 rounds unbroken.
Thursday, Feb 21, 2013
A. Overhead Squats
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Must snatch from floor - 3, 3, 3, 3
B. Advanced: AMRAP ladder in 7 minutes
Push ups 2, 4, 6, 8...
75/115 lbs Overhead Squats 2, 4, 6, 8 ...
Intermediate:
Push ups 1, 2, 3, 4, 5...
55/85 OHS 1, 2, 3, 4, 5...
Beginner
5 push ups to a designated height
rest 30 sec
5 overhead squats
rest 30 sec
7 sets
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Must snatch from floor - 3, 3, 3, 3
B. Advanced: AMRAP ladder in 7 minutes
Push ups 2, 4, 6, 8...
75/115 lbs Overhead Squats 2, 4, 6, 8 ...
Intermediate:
Push ups 1, 2, 3, 4, 5...
55/85 OHS 1, 2, 3, 4, 5...
Beginner
5 push ups to a designated height
rest 30 sec
5 overhead squats
rest 30 sec
7 sets
Sunday, February 17, 2013
Wednesday, Feb 20, 2013
AM.
A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
A. Advanced: AMRAP Front Squats @ 70 % in 30 seconds; rest exactly 30 sec x 5 sets. From the rack.
B.
For Time:
20 KB Swings @ 35/55 lbs
20 wall balls 14/20 lbs
20 chest to bar kipping pull ups
20 calorie row
Rest 3 minutes.
3 sets
PM.
A. Snatch Cluster from Bridge City BeatDown2012
1-2 minutes, snatch every 10 sec for 13 reps
2-2:30 add weight
2:30-4:30, snatch every 10 sec for 13 reps
4:30-5:00, add weight to bar
5:00-7:00 snatch every 10 sec for 13 reps
7-8 AMRAP snatch Get as far as you can for total reps
women 85/95/105
men 145/165/185
Intermediate
women 65/75/85
men 115/125/135
A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
A. Advanced: AMRAP Front Squats @ 70 % in 30 seconds; rest exactly 30 sec x 5 sets. From the rack.
B.
For Time:
20 KB Swings @ 35/55 lbs
20 wall balls 14/20 lbs
20 chest to bar kipping pull ups
20 calorie row
Rest 3 minutes.
3 sets
PM.
A. Snatch Cluster from Bridge City BeatDown2012
1-2 minutes, snatch every 10 sec for 13 reps
2-2:30 add weight
2:30-4:30, snatch every 10 sec for 13 reps
4:30-5:00, add weight to bar
5:00-7:00 snatch every 10 sec for 13 reps
7-8 AMRAP snatch Get as far as you can for total reps
women 85/95/105
men 145/165/185
Intermediate
women 65/75/85
men 115/125/135
Tuesday, February 19, 2013
A1. Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
A2. Pull ups
Beginners: 3-5 elevated heel ring chin ups x 30x1 x 5 sets; rest 60 sec.
Intermediate: 1-5 chin ups x 5 sets; rest 60 sec.
A. Advanced only: Clean and Jerk
Every 90 sec, do 5 power clean and jerks at 70% for 5 sets. Take care with every rep. Focus on your technique.
B. Advanced only: (do this only if you have 4 solid chin ups unbroken).
chest to bar chin up ladder. On the first minute, do 1 chin up, then 2 on the second minute, 3 on the third minute and so on.
C. 21-15-9 For Time
Double Unders
burpees
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
A2. Pull ups
Beginners: 3-5 elevated heel ring chin ups x 30x1 x 5 sets; rest 60 sec.
Intermediate: 1-5 chin ups x 5 sets; rest 60 sec.
A. Advanced only: Clean and Jerk
Every 90 sec, do 5 power clean and jerks at 70% for 5 sets. Take care with every rep. Focus on your technique.
B. Advanced only: (do this only if you have 4 solid chin ups unbroken).
chest to bar chin up ladder. On the first minute, do 1 chin up, then 2 on the second minute, 3 on the third minute and so on.
C. 21-15-9 For Time
Double Unders
burpees
Monday, Feb 18, 2013
Strength Bias Week
A1. deadlifts
Beginners: 7, 7, 7, 7; rest 60 sec.
Intermediate and advanced: 3-5 reps x 4 sets. If you hit 5 reps, go up in weight; rest 60 sec
A2. HSPU
Beginners: 5-7 downward dogs. TRIANGLE! x 3 sets; rest 60 sec.
Intermediate: 5 hspu on box in pike x 3 sets; rest 60 sec.
Advanced: Take your old 1RM for depth that we just tested and do 1 rep x 4 sets; rest 60 sec.
More Advanced: 1-5 Chest to wall hspu x 51x1 x 4 sets
B. 6 Minute AMRAP
Ring Dips x 6
Toes to Bar x 10
Power Snatches x 9 75/125 lbs
No ring dip? Do bar dips.
Beginners should rest 30 sec between movements and do 5 rounds. Not for time.
Pick a rep scheme that enables you to do the first round unbroken.
Do Part B in heats.
A1. deadlifts
Beginners: 7, 7, 7, 7; rest 60 sec.
Intermediate and advanced: 3-5 reps x 4 sets. If you hit 5 reps, go up in weight; rest 60 sec
A2. HSPU
Beginners: 5-7 downward dogs. TRIANGLE! x 3 sets; rest 60 sec.
Intermediate: 5 hspu on box in pike x 3 sets; rest 60 sec.
Advanced: Take your old 1RM for depth that we just tested and do 1 rep x 4 sets; rest 60 sec.
More Advanced: 1-5 Chest to wall hspu x 51x1 x 4 sets
B. 6 Minute AMRAP
Ring Dips x 6
Toes to Bar x 10
Power Snatches x 9 75/125 lbs
No ring dip? Do bar dips.
Beginners should rest 30 sec between movements and do 5 rounds. Not for time.
Pick a rep scheme that enables you to do the first round unbroken.
Do Part B in heats.
Holiday Hours for Family Day
We have a holiday schedule happening for Monday, February 18. Here is a list of classes:
Monday Class Schedule:
9am WOD
10am WOD
11am Movement and Mobility
12pm Gymnastics
There will be no Teen class.
Thanks,
Coach Darci and Charity
We're mid-way through February - here's hoping we'll be running on pavement again soon soon soon!
Monday Class Schedule:
9am WOD
10am WOD
11am Movement and Mobility
12pm Gymnastics
There will be no Teen class.
Thanks,
Coach Darci and Charity
We're mid-way through February - here's hoping we'll be running on pavement again soon soon soon!
Friday, February 15, 2013
This is Ido Portal
Please take the time to listen and watch this interview with Ido Portal. Many of you have never met Ido. When he first visited Flux I think our gym membership was about 50 people!
http://www.youtube.com/watch?v=aLogFAbTlDI
http://www.youtube.com/watch?v=aLogFAbTlDI
Thursday, February 14, 2013
Sunday, Feb 16, 2013
Day off for Competitors
A. Back Squats
Beginner: 5, 5, 5, 5
Advanced: 3, 3, 3, 3
Intermediate: 20 RM @ 00x0 (you have ten minutes to find this).
B. AMRAP Kipping HSPU in 2 minutes. Advanced go on a 60 sec clock. Equal work to rest ratio.
5 sets
C. KB Snatch ladder of 7 down to 1. For Time. 40/70 lbs
Beginners: 5 reps per am x 5 sets; rest 90 sec.
A. Back Squats
Beginner: 5, 5, 5, 5
Advanced: 3, 3, 3, 3
Intermediate: 20 RM @ 00x0 (you have ten minutes to find this).
B. AMRAP Kipping HSPU in 2 minutes. Advanced go on a 60 sec clock. Equal work to rest ratio.
5 sets
C. KB Snatch ladder of 7 down to 1. For Time. 40/70 lbs
Beginners: 5 reps per am x 5 sets; rest 90 sec.
Saturday, Feb 16, 2013
A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Every 60 sec 2 reps @ 80% of your max x 7 sets
B. On a three minute clock:
15 thrusters 65/95 bs
15 box jumps 20/24"
15 Kettlebell Swings 35/55 lbs American
15 burpees
With the remaining time, do AMRAP kipping pull-ups.
Rest 1 minute
Repeat
Beginners should reduce the reps.
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Every 60 sec 2 reps @ 80% of your max x 7 sets
B. On a three minute clock:
15 thrusters 65/95 bs
15 box jumps 20/24"
15 Kettlebell Swings 35/55 lbs American
15 burpees
With the remaining time, do AMRAP kipping pull-ups.
Rest 1 minute
Repeat
Beginners should reduce the reps.
Tuesday, February 12, 2013
Friday, Feb 15, 2013
AM
A. Front Squats
Advanced: 3 sets of 5 reps @ 75% of your max. Then 4 sets of 2 reps @ 90% of your max. Rest 2 minutes.
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
B. AMRAP Toes to Bar x 30 sec
AMRAP Pistols x 30 sec
rest 1 minute
5 sets
Or: less advanced
AMRAP toes to bar in 60 Sec
AMRAP toes to bar in 60 sec
rest 2 minutes
5 sets
PM. Testing
"Dianne"
21-15-9
Deadlifts 155/225 lbs
hspu
A. Front Squats
Advanced: 3 sets of 5 reps @ 75% of your max. Then 4 sets of 2 reps @ 90% of your max. Rest 2 minutes.
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
B. AMRAP Toes to Bar x 30 sec
AMRAP Pistols x 30 sec
rest 1 minute
5 sets
Or: less advanced
AMRAP toes to bar in 60 Sec
AMRAP toes to bar in 60 sec
rest 2 minutes
5 sets
PM. Testing
"Dianne"
21-15-9
Deadlifts 155/225 lbs
hspu
Thursday, Feb 14, 2013
Rest day for those following competition training.
A1. Burpee Box Jumps - AMRAP in 30 sec 20/24"
rest 60 sec.
A2. Cossack insertions 1 gym length
rest 30 sec.
A3. Cuban Rotations x 5-7 reps
rest 30 sec.
4 sets
B1. Bodyweight shoulder dislocates x 3 reps
B2. Straddle ups x 5 reps
3 sets
A1. Burpee Box Jumps - AMRAP in 30 sec 20/24"
rest 60 sec.
A2. Cossack insertions 1 gym length
rest 30 sec.
A3. Cuban Rotations x 5-7 reps
rest 30 sec.
4 sets
B1. Bodyweight shoulder dislocates x 3 reps
B2. Straddle ups x 5 reps
3 sets
Wednesday, Feb 13, 2013
Practice the kipping hspu in your warm up. Performed efficiently, you need very little shoulder strength.
AM.
A. Every 2 minutes for 5 sets:
5 hang power cleans @ 70-75 % of your max clean plus 5 hspu. You may kip the hspu. CrossFit style, kick up into wall supported handstand.
Beginners: push ups
Rest 10 minutes.
B. 4 minute AMRAP
10 DB Power Snatches 25/45 lbs (5 per arm)
20 double unders
10 burpees
Beginners: rest 1 minute after each round and reduce reps according to your coach's prescription.
PM.
A. Ring Dips
Advanced: AMRAP unbroken @ 51x1 (support hold at top) x 4 sets; rest 3 minutes
Intermediate: AMRAP in 60 sec x 4 sets. No support hold; rest 3 minutes.
Beginners: 5 reps of elevated heel ring or bar dips. Be sure to take feet off box for 1 sec. I want a 5 second eccentric x 4 sets; rest 2 minutes
B. "Jackie"
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups
AM.
A. Every 2 minutes for 5 sets:
5 hang power cleans @ 70-75 % of your max clean plus 5 hspu. You may kip the hspu. CrossFit style, kick up into wall supported handstand.
Beginners: push ups
Rest 10 minutes.
B. 4 minute AMRAP
10 DB Power Snatches 25/45 lbs (5 per arm)
20 double unders
10 burpees
Beginners: rest 1 minute after each round and reduce reps according to your coach's prescription.
PM.
A. Ring Dips
Advanced: AMRAP unbroken @ 51x1 (support hold at top) x 4 sets; rest 3 minutes
Intermediate: AMRAP in 60 sec x 4 sets. No support hold; rest 3 minutes.
Beginners: 5 reps of elevated heel ring or bar dips. Be sure to take feet off box for 1 sec. I want a 5 second eccentric x 4 sets; rest 2 minutes
B. "Jackie"
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups
Monday, February 11, 2013
Tuesday, Feb 12, 2013
A1. Pistols
5 reps per leg x 4 sets; rest 30 sec
Advanced do jumping pistols onto elevated height.
A2. Double Unders x 4 sets
Beginners: 20 attempts; rest 60 sec.
Intermediate: AMRAP in 3 minutes (if you have trouble stringing them together, this is you); rest 60 sec.
Advanced: AMRAP in 90 sec; rest 60 sec.
A3. TGU
5 per arm x 4 sets; rest 30 sec.
B. 1 gym length of low lizards x 4 sets
C. Bridges x 3 reps x 4 sets
5 reps per leg x 4 sets; rest 30 sec
Advanced do jumping pistols onto elevated height.
A2. Double Unders x 4 sets
Beginners: 20 attempts; rest 60 sec.
Intermediate: AMRAP in 3 minutes (if you have trouble stringing them together, this is you); rest 60 sec.
Advanced: AMRAP in 90 sec; rest 60 sec.
A3. TGU
5 per arm x 4 sets; rest 30 sec.
B. 1 gym length of low lizards x 4 sets
C. Bridges x 3 reps x 4 sets
Flux CrossFit is doing the CrossFit Open - Register now!
Here's the link to register for the open:
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Make sure you add yourself to the Flux CrossFit team.
This is what Coach Alisha looks like when she's all done a competition WOD!
Sunday, February 10, 2013
Monday, Feb 11, 2013
SKILL WEEK!!!
AM.
A. 2 hang muscle cleans and 2 hang power cleans
Rest exactly 2 minutes x 5 sets. The hang muscle clean will prevent you from going too high. Don't be greedy.
Beginners: 5 hang muscle cleans and 5 hang power cleans x 5 sets
B. Beginners Only
7 toes to bar - focus on retracting the scapula - x 4 sets; rest 2 minutes.
B. Intermediate:
AMRAP in 60 sec x 4 sets; rest 2 min
B. Advanced: Tabata Toes to Bar x 8 sets.
C. Beginners Only
5-7 push ups x 5 sets; rest 90 sec.
C. Intermediate:
AMRAP in 60 sec push ups x 4 sets; rest 2 minutes
C. Advanced: Tabata Push ups x 8 sets
PM.
A. Take 15 minute to establish a 3 RM Power Snatch
B. Back Squats - 10-12 RM @ 00x0 x 3 sets; rest 3 minutes.
Beginners: 5, 5, 5, 5
C. Muscle up practice - Your coach will prescribe your progression.
AM.
A. 2 hang muscle cleans and 2 hang power cleans
Rest exactly 2 minutes x 5 sets. The hang muscle clean will prevent you from going too high. Don't be greedy.
Beginners: 5 hang muscle cleans and 5 hang power cleans x 5 sets
B. Beginners Only
7 toes to bar - focus on retracting the scapula - x 4 sets; rest 2 minutes.
B. Intermediate:
AMRAP in 60 sec x 4 sets; rest 2 min
B. Advanced: Tabata Toes to Bar x 8 sets.
C. Beginners Only
5-7 push ups x 5 sets; rest 90 sec.
C. Intermediate:
AMRAP in 60 sec push ups x 4 sets; rest 2 minutes
C. Advanced: Tabata Push ups x 8 sets
PM.
A. Take 15 minute to establish a 3 RM Power Snatch
B. Back Squats - 10-12 RM @ 00x0 x 3 sets; rest 3 minutes.
Beginners: 5, 5, 5, 5
C. Muscle up practice - Your coach will prescribe your progression.
Saturday, February 9, 2013
Sunday, February 10, 2013
A. 7 Rounds for Time
Front Squats x 7 95/135 lbs
Box Jumps x 7 20/24"
Kipping Pull ups x 7
Beginners: Rest 3 minutes between rounds.
B1. 3 bridges x 3 sets
B2. Jefferson curls x 10 reps x 3 sets
B3. Low Lizzard walk x 1 gym length x 3 sets
Front Squats x 7 95/135 lbs
Box Jumps x 7 20/24"
Kipping Pull ups x 7
Beginners: Rest 3 minutes between rounds.
B1. 3 bridges x 3 sets
B2. Jefferson curls x 10 reps x 3 sets
B3. Low Lizzard walk x 1 gym length x 3 sets
Wednesday, February 6, 2013
Saturday, Feb 9, 2013
A. See Oct 31, 2012 and Dec 3, 2012
For Time:
21 calorie row
21 burpees
15 calorie row
15 burpees
9 calorie row
9 burpees
B1. 3 bridges or 1 arm or 1 leg bridge push ups x 3 sets
B2. Pancake stretch x 10 reps plus 30 sec hold x 3 sets
C. au cortados x 5 reps each direction x 3 sets
For Time:
21 calorie row
21 burpees
15 calorie row
15 burpees
9 calorie row
9 burpees
B1. 3 bridges or 1 arm or 1 leg bridge push ups x 3 sets
B2. Pancake stretch x 10 reps plus 30 sec hold x 3 sets
C. au cortados x 5 reps each direction x 3 sets
Friday, Feb 8, 2013
AM.
A1. Back Squats 10 reps @ 00x0 x 3 sets; rest 90 sec.
Beginners: Also do 10 reps but at 10x1 x 3 sets; rest 90 sec.
A2. HSPU
Competitors- practice kipping HSPU, kick up rather than chest to wall x 5 reps x 5 sets; rest 60 sec.
B. AMRAP in 4 minutes
Power Cleans x 7 85/125 lbs
Double Unders x 20
Rest 2 minutes
C. AMRAP in 4 minutes
Wall Balls x 12 14/20 lbs
Burpees x 9
PM.
See Wednesday, October 10, and Oct 30, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, and Oct 30, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
No ring dip? Do Bar dips. No bar dip? Do elevated heel Bar Dips
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
A1. Back Squats 10 reps @ 00x0 x 3 sets; rest 90 sec.
Beginners: Also do 10 reps but at 10x1 x 3 sets; rest 90 sec.
A2. HSPU
Competitors- practice kipping HSPU, kick up rather than chest to wall x 5 reps x 5 sets; rest 60 sec.
B. AMRAP in 4 minutes
Power Cleans x 7 85/125 lbs
Double Unders x 20
Rest 2 minutes
C. AMRAP in 4 minutes
Wall Balls x 12 14/20 lbs
Burpees x 9
PM.
See Wednesday, October 10, and Oct 30, 2012
A. Every 45 sec, perform 2 power snatch and 1-5 ring dips x 8 sets. Do this at approximately 70% of your max power snatch.
Try and add 5 to 10 lbs from Oct 10, and Oct 30, 2012. Also, if possible, add 1 ring dip. If you were already hitting 5, add a tempo of 51x1 with support hold.
No ring dip? Do Bar dips. No bar dip? Do elevated heel Bar Dips
C. CUBAN ROTATIONS
5-7 reps @ 4121 x 4 sets; rest 2 min.
Thursday, Feb 7, 2013
20 minute Warm Up
Be sure to include: wall bridges, monkeys, rolling, roles, au cortados
Advanced: Do roles into au cortados
Rest Day for those following the competition training.
A. AMRAP in 30 sec - Thrusters 55/85 lbs
AMRAP in 30 sec - Toes to Bar
Rest 3 minutes
5 sets
B. AMRAP in 30 sec - Box Jumps 20/24"
AMRAP in 30 sec - Deadlifts 155/225 lbs
Rest 3 minutes
5 sets
Be sure to include: wall bridges, monkeys, rolling, roles, au cortados
Advanced: Do roles into au cortados
Rest Day for those following the competition training.
A. AMRAP in 30 sec - Thrusters 55/85 lbs
AMRAP in 30 sec - Toes to Bar
Rest 3 minutes
5 sets
B. AMRAP in 30 sec - Box Jumps 20/24"
AMRAP in 30 sec - Deadlifts 155/225 lbs
Rest 3 minutes
5 sets
Saturday, February 2, 2013
Wednesday, February 6, 2013
AM.
A. 3 single attempts at 1 RM snatch followed by 2 reps of 2 sets of doubles.
B. Front Squats
3 singles. 2 reps of 2 sets at 20 lbs less.
PM.
A. 300 meter row
12 burpees
A. 3 single attempts at 1 RM snatch followed by 2 reps of 2 sets of doubles.
B. Front Squats
3 singles. 2 reps of 2 sets at 20 lbs less.
PM.
A. 300 meter row
12 burpees
16 KB Swings 50/70 lbs
20 pistols (10 per leg)
rest 2 minutes
4 rounds
Tuesday, Feb 5, 2013
A. For Time:
15 static pull ups
7 push press 105/155 lbs
12 static pull ups
5 push press 105/155 lbs
9 static pull ups
3 strict push press 105/155 lbs
followed immediately by 120 double unders
15 static pull ups
7 push press 105/155 lbs
12 static pull ups
5 push press 105/155 lbs
9 static pull ups
3 strict push press 105/155 lbs
followed immediately by 120 double unders
B1. Jefferson curls x 10 reps plus 30 sec hold x 3 sets
B2. stationary cossacks x 5 each direction x 3 sets
C. Lizzard walks x 2 lengths x 3 sets
B2. stationary cossacks x 5 each direction x 3 sets
C. Lizzard walks x 2 lengths x 3 sets
Monday, February 4, 2013
AM.
A. Take 20 minutes and establish a 1RM clean and jerk. Follow this with 2 sets of 2 reps at 20 lbs lighter.
PM.
A. 5 Rounds for Time:
A. Take 20 minutes and establish a 1RM clean and jerk. Follow this with 2 sets of 2 reps at 20 lbs lighter.
PM.
A. 5 Rounds for Time:
5 Power Cleans @ 80% of your 1RM power clean
9 HSPU
30 Double Unders
B1. 3 straddle ups x 4 sets
B2. 3 bridges x 4 sets
B3. 5-7 cuban rotations x 4 sets
B1. 3 straddle ups x 4 sets
B2. 3 bridges x 4 sets
B3. 5-7 cuban rotations x 4 sets
Sunday, February 3, 2013
A. AMRAP in 3 minutes of:
20 split jumps (beginners should do regular air squats)
10 push ups
10 KB Swings 35/55 lbs
Rest 1 minute after each round. Beginners should rest 2 minutes after each round.
5 sets
B. cossacks x 2 lengths
C. crab x 2 lengths
If you have a solid foundation in both the crab and the cossack, do crab into cossack x 4 lengths.
20 split jumps (beginners should do regular air squats)
10 push ups
10 KB Swings 35/55 lbs
Rest 1 minute after each round. Beginners should rest 2 minutes after each round.
5 sets
B. cossacks x 2 lengths
C. crab x 2 lengths
If you have a solid foundation in both the crab and the cossack, do crab into cossack x 4 lengths.
Friday, February 1, 2013
Food Challenge Update
Hi all,
If you would be so kind as to send me as much information as possible regarding your experiences and outcomes for this last food challenge. I am interested in the qualitative and quantitative. Inches lost, weight lost, etc. Number of points you gained. Your experiences. Did you find the cooking time consuming? How did the challenge affect your social life? Eating out and drinks with friends. Did your kids get involved? Whatever you think is relevant! Please email me your responses.
Thanks so much. We are looking at having a end of challenge party as well.
Coach D
If you would be so kind as to send me as much information as possible regarding your experiences and outcomes for this last food challenge. I am interested in the qualitative and quantitative. Inches lost, weight lost, etc. Number of points you gained. Your experiences. Did you find the cooking time consuming? How did the challenge affect your social life? Eating out and drinks with friends. Did your kids get involved? Whatever you think is relevant! Please email me your responses.
Thanks so much. We are looking at having a end of challenge party as well.
Coach D
Subscribe to:
Posts (Atom)