Tuesday, April 2, 2013

A. On a 2 minute clock:
20 Unbroken back squats @ 40- 50% of your 1RM @ 00x0 (from the rack)
AMRAP chest to bar kipping pull ups

Rest 6 minutes

Repeat Part A.

Rest 6 minutes


B. 12 minute AMRAP:
Clean  x 10 85/125 lbs
Kipping Muscle ups x 5
HSPU x 5 (you may kip)

Monday, April 1, 2013

A. 5 minute AMRAP
Deadlifts x 10 155/ 225
Box Jumps x 10 20/24"

Rest 5 minutes

B. 5 Minute AMRAP
Toes to Bar x 5-10
Ring Push Ups x 5-10

Rest 5 minutes

C. 5 Minute AMRAP
Double Unders x 20
Burpees x 10

Rest 5 minutes.

D1. Cuban rotations x 5-7 reps x 3 sets

D2. Back Extensions x 10 reps x 3 sets

D3. Jefferson Curls x 10 reps x 3 sets

Start anywhere in the rotation

Sunday, March 31, 2013

A. 12 min AMRAP

Shoulder Taps x 20
Toes to Bar x 5-15
Kettlebell Snatch x 7 per arm 35/55 lbs

Rest 10 minutes

B. 1000 meter row for time

No Flux Kids' Classes tomorrow

Hi Folks,

Just a reminder that there are no Flux Kids classes tomorrow on Easter Sunday!
Happy egg hunting, snow-fort building, ice chipping, or whatever else gets you outside in the sun!

See you on Thursday!
Coach Charity

Saturday, March 30, 2013

Last Day of Our Strength Bias. On Sunday we begin a week of anaerobic and aerobic work.

A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max - no doubles

B. Every 4 minutes, do:
5 thrusters 95/135 lbs
10 kipping pull-ups
6 sets

Friday, March 29, 2013

A1. Back Squats
Beginners, Intermediate and Advanced:
5-7 reps @ 00x1  x 4 sets; If you hit 7 reps, do up in weight; rest 30 sec.


A2. Pull ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate and Advanced: AMRAP strict in 30 sec chin up or pull up x 4 sets; rest 60 sec


B. 30 sec of AMRAP push ups
       rest 30 sec.
     30 sec of AMRAP burpees
      rest 30 sec.
    30 sec of AMRAP barbell jumping squats (beginners do air squats) 65/95 lbs
     rest 2 minutes
     3 sets
On your last set, don't take your two minutes of rest. Instead, immediately do:
150 double unders for time
   





  

Thursday, March 28, 2013

http://games.crossfit.com/workouts/the-open/2013#tabs-4

CROSSFIT OPEN WOD 13.4

AMRAP in 7 minutes:
95/135 lb clean and jerk x 3
toes to bar x 3
clean and jerk x 6
toes to bar x 6
clean and jerk  x 9
toes to bar x 9
clean and jerk x 12
toes to bar x 12
and so on for 7 minutes.
Make sure you read the standards for both movements.

Charles Poliquin "The (Many) Negatives of Aerobic Training

"What about the cardio?" This is the question often posed to me at Flux. Much of this obsession with long distance running began with the aerobics craze in the 80s.  Read below to understand the difference between aerobic and anaerobic and more importantly, how each affects weight gain and weight loss - in particular weight gain around the abdominal region.


 The following articles are written by Charles Poliquin, a very well respected exercise physiologist who has worked with countless olympic and other high performance athletes. You don't need to do crazy amounts of cardio to lose weight! In fact, long slow duration activity may hinder your weight loss goals, increase inflammation and raise cortisol levels.


http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx


Take a look at the article below, also by Poliquin on the different types of belly fat and what they mean.  Again, the best way to combat belly fat? High intensity Training!

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/698/Belly_Fat__Lose_It.aspx

Wednesday, March 27, 2013

Rest day for those during CrossFit 13.4 tomorrow.

A. AMRAP in 20 minutes:

HSPU No Kip x 1-7 reps Chest to wall
L-Pull Ups x 1-7 reps
Strict Skin the Cats x 1-5 reps

B1. Cuban Rotations 5-7 reps x 4 sets

B2. pancake stretch x 10 reps plus 30 sec hold x 4 sets

Tuesday, March 26, 2013

A1. Front Squats  x 10 reps @ 00x0 x 4 set; rest 60 sec
Beginners @ 80 to 90 % of your 5 RM.
Intermediate: @ 70 to 80 % of your 3 RM
Advanced: @ 50 to 60 % of your 1RM


A2.  Wall Walks x 1-5 reps x 4 sets; rest 60 sec

B. Rowing  AMCAP in 45 sec
     Rest 15 sec
     KB Swings AMRAP 50/70 lbs in 45 sec
     Rest 15 sec.
     OHS AMRAP 55/75 lbs in 45 sec
     Rest 15 sec
     Box Jumps AMRAP in 45 sec 20/24"
     Rest 1 min
     3 sets 

Start at any station.
    
  

Monday, March 25, 2013

20 minute warm up. Please include a full rolling warm up as well as roles.  

A. AMRAP in 20 minutes:
7 deadlifts 215/ 325 lbs
10 ring dips with support hold and no kip
2 arms only rope climbs

B1. straddle ups x 5 reps x 3 sets

B2. Pancake stretch x 10 reps plus 30 sec hold x 3 sets

IF you did yesterday's wod, do Saturday's wod.  

Sunday, March 24, 2013

A. AMRAP in 20 minutes:
7 deadlifts 215/ 325 lbs
10 ring dips with support hold and no kip
2 arms only rope climbs

B1. straddle ups x 5 reps x 3 sets

B2. Pancake stretch x 10 reps plus 30 sec hold x 3 sets

Saturday, March 23, 2013

 Beginners
A1. Back Squats
Beginners: 5, 5, 5; rest 90 sec.

A2. Toes to bar x AMRAP in 60 sec; rest 60 sec.

Intermediate/Advanced
A1. Back Squats 3, 3, 3, 3, 3; rest exactly 30 sec.

A2. AMAP Toes to bar in 60 sec x 5 sets. Rest exactly 60 sec. 

B.  30 sec of work/ 30 sec or rest x 4 sets
     Shoulder taps
     double unders
    KB Snatch left 35/50 lb
    KB snatch right 35/50 lb You have wiggle room on this - 40 lbs or 55 lbs

Move through each movement. You have 30 sec of rest to set up for the next station.

Friday, March 22, 2013

A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate and Advanced: Every 60 seconds do 2 clean and jerks @ 70-80% of your max.  Intermediate will be closer to 80 % and advanced will be more at 70%. 10 minutes.

B.  Every 4 minutes for 4 sets :
21 calorie row
15-25 push ups
15 burpees

Thursday, March 20, 2013

Some of you have practice strict muscle ups but never kipping. Kipping is MUCH easier than strict.  I suggest if you have solid pull ups and ring dips that you come in tomorrow and practice the kipping muscle up.  If you have a decent kip, it isn't that difficult.

CROSSFIT OPEN WOD 12. 3

12 Minute AMRAP
150 wall balls 20/14 lbs  10 ft and 9ft
90 double unders
30 muscle ups

http://games.crossfit.com/workouts/the-open/2013#tabs-3

Please count for each other. Make sure you read the standards. Go to the link above.  Note that you must record the times after the wall balls are completed as well as the double unders.

If you do not want to do the OPEN WOD as prescribed, do the following:

A1.  thrusters 3, 3, 3, 3; rest 90 sec.
You must clean the bar from the floor.

A2. Pull ups or chin ups x 1-5 reps x 5 sets; rest 90 sec.


B. Do a variation of the 12.3 wod based on your coach's recommendations. Play with reps, sets and rest  time based on each individual.

Wednesday, March 20, 2013

Rest day for those doing OPEN WOD on Thursday.

A. TGU x 5 reps per arm x 5 sets; rest 2 min.

B. 2 hang power snatch plus 2 power snatch x 5 sets; rest 2 min. Go up in weight with each set.

C. Burpee Tabatas x 8 sets

Tuesday, March 19, 2013

A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3 (should not be so light that you can do touch and go, but only rest 2 seconds between reps).

B.  3 Rounds for Time
50 double unders
25 wall balls
15 toes to bar

Monday, March 18, 2013

Because we only had 6 people out for the WOD on Sunday we are repeating Sunday's workout.  If you did do the WOD on Sunday, substitute the OHS with Back Squats. Same rep scheme.

A. Overhead Squats
You must snatch from floor
Beginners/Intermediate: 10, 10, 10, 10 Go up in weight with each set; rest 3 min.
Advanced: AMRAP UNBROKEN @ 95/135 lbs x 4 sets; rest 3 min.

B. Beginners: KB Snatch practice for 10 minutes. Then go onto Part C. Your coach will provide you with an individualized program prescription.

C. Intermediate and Advanced
3 Rounds for Time
10 strict pull-ups
7 kb snatch per arm 40/70 lbs
10 ring dips

Or, if you did Sunday's WOD, do
3 ROunds for TIme
10 toes to bar
10 KB Swings
10 push ups

Sunday, March 17, 2013

A. Overhead Squats
You must snatch from floor
Beginners/Intermediate: 10, 10, 10, 10 Go up in weight with each set; rest 3 min
Advanced: AMRAP UNBROKEN @ 95/135 lbs x 4 sets; rest 3 min. 

B. Beginners: KB Snatch practice for 10 minutes. Then go onto Part C. Your coach will provide you with an individualized program prescription. 

C. Intermediate and Advanced
3 Rounds for Time
10 strict pull-ups
7 kb snatch per arm 40/70 lbs
10 ring dips

Saturday, March 16, 2013

A. Advanced:
Every 7 minutes, perform 5 power clean and jerks @ 70-80% of your max as well as 50 double unders and 25 Toes to Bar x 5 sets.

Intermediate/Beginner:
Every 7 minutes, perform 10 power clean and jerks, 25 double unders and 15 toes to bar.

Coaches: you will have to play around with the double unders and toes to bar reps. 

B. Bridges
Advanced: either back walkovers 1.1.1 x 3 sets or 1 arm or leg bridge push ups 2 per side x 4 sets

Intermediate: from the box x 4 reps x 4 sets

Beginners: on the wall or stall bars x 5 reps x 5 sets

Friday, March 15, 2013

A. PULLING - Those new to kipping should spend a few minutes with the coach and practice.
Advanced: AMRAP chest to bar unbroken x 5 sets; rest 3 min.
Intermediate: AMRAP kipping pull ups in 60 sec x 5 sets; rest 3 min.
Beginners: You may use a band. AMRAP kipping pull-ups in 60 sec x 5 sets; rest 3 min.  

NOTE: If you are still quite new to Flux and do not have the shoulder stability for kipping, please do 5 ring rows @ 31x1 x 5 sets; rest 2 min. 

B. Row 500 meters x 4 sets (90% intensity). You should try and hit the same time for each set.  Rest 5 minutes.  

C. Cuban Rotations x 5-7 reps x 5 sets If you hit 7 reps, go up in weight.  

Thursday, March 14, 2013

A. Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box


B. PULLING - Those new to kipping should spend a few minutes with the coach and practice.
Advanced: AMRAP chest to bar unbroken x 5 sets; rest 2 min.
Intermediate: AMRAP kipping pull ups in 60 sec x 5 sets; rest 2 min.
Beginners: You may use a band. AMRAP kipping pull-ups in 60 sec x 5 sets; rest 2 min.  

NOTE: If you are still quite new to Flux and do not have the shoulder stability for kipping, please do 5 ring rows @ 31x1 x 5 sets; rest 2 min. 

Wednesday, March 13, 2013

Rest Day if you are doing the OPEN on Thursday.

A1.  Ring Dips
Beginners: Bar Dips 2-5 reps @ 51x1 x 5 sets; rest 45 sec (Elevate heels if necessary)

Intermediate: Ring Dips
1-5 reps x 5 sets (remember your support hold); rest 45 sec.

Advanced: AMRAP Ring Dips in 60 sec; rest 45 sec.

A2. Double Unders
Beginners: 30 attempts; rest 45 sec.

Intermediate: AMRAP DU in 2 minutes x 5 sets; rest 60 sec.

Advanced: AMRAP in 45 sec x 5 sets; rest 60 sec.

A3. OHS -Everyone Snatches the Bar from the floor today

Beginners: 10 reps as quickly as possible but with solid form x 5 sets; rest 60 sec. (try and go up in weight with each set).

Intermediate: 15 reps unbroken x 5 sets; rest 60 sec. Try and go up in weight with each set. Don't start your first set too high.

B. Straddle up TESTING
Make sure your coach watches at least one set. 5 reps x 5 sets.  I would suggest that your first set is a warm up set and then try and decrease the height if you are not already to the floor.

Tuesday, March 12, 2013

A.(Power) Clean from blocks
 Beginners: 3 position clean from blocks x 2 reps x 4 sets = 6 reps/set

Intermediate: 3 postion clean from blocks for 2 reps x 2 sets, then, full clean from blocks x 1 rep x 5 sets (go up in weight with each set).

Advanced: Daily Max from blocks, down 20 lbs for 2 reps x 2 sets


 B.   For Time:
      10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean 95/135 lbs
       15, 13, 11, 9, 7, 5, 3, 1 Push ups

Your coach will provide you with individualized prescription for Part B.  


      
    
     

Monday, March 11, 2013

A. On a 90 sec clock:
    Push Press x 15 reps (goal is unbroken) 85/135 lbs
    AMRAP toes to bar in remaining time
    Rest 3 min
    3 sets
I would rather see you go heavier on this and reduce the reps than to go lighter with higher reps.


B. Deadlift
Advanced- every 15 sec do 2 reps x 4 mins @ 80-90% of your 3 RM
Rest 2 min
Repeat

Intermediate and Beginner: every 30 sec, do 3 reps x 6 sets (Your coach will help with appropriate weight).

C. Pancake stretch x 30 reps plus 30 sec hold x 3 sets

Sunday, March 10, 2013

Advanced
A1. AMRAP Unbroken chest to bar kipping pulls-ups x 4 sets
rest 1 min

A2. AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 1 min

A3. AMRAP HSPU in 60 sec (Kipping allowed) x 4 sets
rest 1  min

Intermediate/Beginner
A1. AMRAP kipping pull-ups in 2 minutes (may use a band) or AMRAP perfect ring rows in 2 minutes x 4 sets
rest 2 min.

A2.  AMRAP Pistols in 60 sec (alternating legs) x 4 sets
rest 2 min

A3. AMRAP downward dog or elevated chest to wall hspu  in 2 minutes x 4 sets. (Use your 3 RM for this).
rest 2 min

B. 45 sec row AFAP
     45 sec row @ 50%
     3 sets
 
Rest 5 minutes

C. 45  sec row AFAP
     45 sec row @ 50%
      3 sets 

Saturday, March 9, 2013

A.  4 Rounds for Time
     Thrusters x 10 95/135 lbs
     Burpees x 20 

Rest 10 minutes.

B. Not for time
5, 4, 3, 2, 1 Wall walks. Work with a partner on this.  Rest while your partner completes the reps. 
Beginners do 1-2 reps x 4 sets 


   

March 8, 2013

A. 4 min AMRAP
9 calorie row 
15 wall balls 14/20 lbs

Rest 4 min.

B. 4 min AMRAP
15  box jumps 20/24"
10 kipping pull ups

Rest 4 min.

C. 4 min AMRAP
15 KB Swings 35/50 lbs
10 alternating pistols

Rest 4 min.

D. au cortados x 5 reps each direction x 3 sets. Work with a partner on this one.

CROSSFIT OPEN

Hi folks,
SO the Open is upon us which means things will be a little bit more hectic around here for the next 6 weeks.

If you are competing in the OPEN you need to be sure you are judged by a level 1 coach.  We would like people to do it on Thur or Sunday. If you can't do it on either of those days you need to make sure you let us know so we can prepare to have a judge for you.

REmember that even if you didn't sign up for the OPEN you can still participate.

IF you are competing and you did today's WOD, I recommend you do the first workout on SUnday and NOT tomorrow.

Also, you are allowed to do this workout more than once, ie. you could do it THur and Sunday.

Good luck and have fun!

Thursday, March 7, 2013

Coaches: Please offer individualized prescriptions on this wod. If necessary, add rest periods, scale the burpees and snatches back too.

http://games.crossfit.com/

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each round of 30 Snatches, time should be marked. Specifically, as soon as the 30th Snatch at 75 pounds for men is complete, time should be marked. As soon as the 30th Snatch at 135 pounds is complete, time should be marked. The same at the 30th rep at 165 pounds, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of Snatches, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Snatches at 165 pounds, for a total of 160 reps. This is his score. He also finished the 30th Snatch at 75 pounds in 3:52, and the 30th Snatch at 135 pounds in 13:10. In this case he will enter 13:10 as his time in the tiebreak field since this was the time of completion of his final set of Snatches. This athlete would be ranked above someone who got 160 reps and a tiebreak time of 14:00, but below someone with 160 reps and a tiebreak time of 12:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Movement Standards

Please be sure to watch the entire workout instruction video (above) for full details.



Burpee



The height of the target must be no fewer than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made. 

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.



Snatch



Each rep will be counted once the Athlete clearly shows control of the barbell overhead. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. The Athlete must be responsible for loading their own barbell to the appropriate weights during the workout. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:
- A target set 6” above your max reach
- One barbell
- Collars
- Plates to load to the appropriate weights for your gender and age group

Wednesday, March 6, 2013

I want a 25 minute warm up with 15 minutes committed to warming up the hang squat clean. Make sure you are ready for Part B as well as you only have a 2 minute rest.

A. Hang Squat Clean Ladder
10 reps down to 1 rep
Each set must be unbroken
95/135 lbs

See June 8, 2011, May 28, 2012, August 28, 2012, Nov 14, 2012 and Jan 2, 2013

Rest exactly 2 minutes.

B.  5 rounds for Time
     Double Unders x 30
     burpees x 10

Tuesday, March 5, 2013

A. Every 90 sec for 6 sets, perform
deadlifts x 10 185/275 lbs
push ups x 10

Your coach will help you with individual prescription for Part A and B.

Rest 10 minutes


B. Toes to Bar
30 sec of work
30 sec of rest
5 sets

Monday, March 4, 2013

In warm up, please practice double unders.

Also do 5 minutes of a rolling warm up too.

For those who need it, practice your kip.

A. BENCHMARK FRAN - see Dec 13, 2012, Aug 15 2012, Feb 10, 2011

21-15-9

Thrusters 65/95 lbs

kipping pull ups

Take your time setting up for Fran. You may use bands for the kipping pull-ups.  If you are not doing it prescribed take care to make sure your coach has given you proper loads, rest periods if necessary and rep scheme.  

Rest 10 minutes

B. 4 rounds For Time

30 double unders

10 pistols

If you cannot do 30 double unders in less than 45 sec, do

AMRAP double unders in 2 minutes

followed immediately by 10 pistols

rest 2 min

3 rounds