Tuesday, April 30, 2013
INFO ON SCHEDULE
https://www.facebook.com/photo.php?v=4832616255364&set=vb.150048705057353&type=2&theater
You probably noticed that there are several class changes in the next two weeks.
Many of our coaches will be in training for the next two weeks with both Dr. Spina and Odelia. Dr. Spina will be lecturing this weekend on the science of mobility and Odelia will be teaching us new mobility drills, floreio and gymnastics movements.
Flux is proud to be on the vanguard of movement practices and the work that we do with these two professionals will enhance your training at Flux - whether your focus is CrossFit, Olympic Lifting, Floreio, Gymnastics, or a little bit of everything.
Please double check the schedule (especially the location of the classes) before you head out the door.
If you see Odelia at the gym, probably hanging off a rope or standing upside down, be sure to offer her a warm welcome.
Darci
Pictures !
Jan and Trudi have just started coming out to Olympic Weightlifting. Here they are working hard snatching from the blocks. Excellent work you two !
Monday, April 29, 2013
Reminder - Clean Up After Yourself!
This is a friendly reminder to put away your toys after you play with them. Boxes and plates continue to be left out for the coaches to clean up. Water bottles, dirty socks, tape, band aids.... this is what I continue to find in random places around the gym. Come on people! Take pride in your space.
Darci
Darci
Sunday, April 28, 2013
Friday, May 3, 2013
Include 10 minutes of kipping hspu practice.
A. Benchmark "Dianne"
21-15-9
Deadlift 225/155 lbs
HSPU (you may kip)
Rest 10 minutes.
A1. Straddle rope climb x 1 rep x 5 sets
A2. bridges x 3 reps x 5 sets
A3. "peeing dog" stretch x 30 reps plus 30 sec hold
A. Benchmark "Dianne"
21-15-9
Deadlift 225/155 lbs
HSPU (you may kip)
Rest 10 minutes.
A1. Straddle rope climb x 1 rep x 5 sets
A2. bridges x 3 reps x 5 sets
A3. "peeing dog" stretch x 30 reps plus 30 sec hold
Thursday, May 2, 2013
Include in your warm up with about 10 minutes of snatch practice.
A. 5 Rounds for time:
Run 200 meters
7 power or full snatches 85/125 lbs
Rest 10 minutes
B. 3 Rounds for Time:
Run 400 meters
10 power cleans 95/135 lbs
10 burpees
A. 5 Rounds for time:
Run 200 meters
7 power or full snatches 85/125 lbs
Rest 10 minutes
B. 3 Rounds for Time:
Run 400 meters
10 power cleans 95/135 lbs
10 burpees
Wednesday, May 1, 2013
A. Benchmark "Jackie" See Feb 12, 2013, March 10, 1012, Oct 21, 2011
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups
Rest 10 minutes.
B1. Lizard walk x 1 gym length x 4 sets
B2. bridges x 4 reps x 4 sets
B3. Muscle ups -
Advanced: 1-5 strict with or without forward roll
Intermediate: 1 with a small spot
Beginners: transitions x 15 reps
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups
Rest 10 minutes.
B1. Lizard walk x 1 gym length x 4 sets
B2. bridges x 4 reps x 4 sets
B3. Muscle ups -
Advanced: 1-5 strict with or without forward roll
Intermediate: 1 with a small spot
Beginners: transitions x 15 reps
Saturday, April 27, 2013
Tuesday, April 30, 2013
A. AMRAP in 6 minutes
Toes to Bar x 6
Wall Balls x 6 14/20 lbs
burpees x 6
Rest 6 minutes
B. AMRAP in 6 minutes
Alternating Sandbag cleans x 6 per side
KB Swings x 10 50/70 lbs
Double Unders x15
Rest 6 minutes
C. AMRAP in 6 minutes
Box Jumps x 6
KB deck Squats x 6
Shoulder taps x 10
Toes to Bar x 6
Wall Balls x 6 14/20 lbs
burpees x 6
Rest 6 minutes
B. AMRAP in 6 minutes
Alternating Sandbag cleans x 6 per side
KB Swings x 10 50/70 lbs
Double Unders x15
Rest 6 minutes
C. AMRAP in 6 minutes
Box Jumps x 6
KB deck Squats x 6
Shoulder taps x 10
Monday, April 29, 2013
Sunday, April 28, 2013
Coaches: I want a 20 minute warm up that includes: rolling sequences, macaco work, and some kipping pull up practice/warm up.
A. Every 6 minutes, run 400 meters followed immediately by AMRAP kipping pull ups/chin ups in 30 sec.
5 sets
If you can only do 1 or 2 kipping chin up/pull ups at a time, do AMRAP in 60 sec.
These runs should be at 85-90 % intensity.
A. Every 6 minutes, run 400 meters followed immediately by AMRAP kipping pull ups/chin ups in 30 sec.
5 sets
If you can only do 1 or 2 kipping chin up/pull ups at a time, do AMRAP in 60 sec.
These runs should be at 85-90 % intensity.
Friday, April 26, 2013
A message from Dr. Andreo Spina
http://www.youtube.com/watch?v=h_NR3_58t6s&feature=youtu.be
Dear Patient
I will be frank with you as I believe that this is the best, and only way to get this point firmly across before any treatment plan is commenced. This short note is in response to your specific claim that the “last guy” didn’t “fix” you.
Now, before we get into the specifics let me start by saying this….we don’t “fix” anything. We do not have magic hands that somehow heal tissues that are damaged. All we do is induce changes, or alter the ‘environment’ of the tissues such that they will be better able to heal themselves and accept physical training (which is what ‘fix’s’ things). But aside from what we do….lets discuss what YOU do.
First of all, it is not your ‘right’ to be pain free…nor to be ‘healthy.’ There is no universal power that is monitoring your health status. In fact, from an evolutionary perspective, the commonality of body aches and pains makes perfect sense. In evolutionary biology there is a well known concept referred to as the “Caveman Principal” which states that humans have not undergone any substantial physical (or mental) alterations in over 100, 000 years. What that tells us is that your mind and body still functions as if you are living in a forest/jungle and your life’s work includes only hunting and gathering food requiring countless hours of physical exertion with intermittent periods of rest (when it is dark out so as not to be eaten by nocturnal predators). As such, the body does not understand driving in a car, sitting to watch a movie, talking on a cell phone, lazy-boy recliners, and countless other technological innovations that have been developed within the last say 100 years (to be generous)…and from an evolutionary perspective, the time-span of 100 does not even register as any amount of time at all. Thus, while you are sitting hunched over at your desk for 8 hours per day staring at your computer while talking on the phone and sipping your high fat vanilla chi latte (with 3 sugars), your are doing so in a physical form that isn’t even accustom to a bipedal posture from an evolutionary sense.
What am I getting at? Well, civilization has forced our bodies far from doing the activities that we were designed for as hunter-gatherers. Thus, in order to compensate for said fact, a considerable amount of WORK is required in order to maintain the human form and REDUCE the risk of injury and pain (notice I said reduce and not prevent which is impossible). By work I mean MOVING in order to increase physical capacity…ie. exercise.
We are DESIGNED to do physical activity on a regular, daily, hourly basis. When you were told by your GP that you should do 20 min/day of ‘mild’ physical activity his recommendation was based not on what YOU need, rather on epidemiological studies that look to decrease the mortality rate of the human race by a fraction of a percentage (or something of the sort). YOU, as a separate physical entity/being, require more… a lot more….or at least you do if you want to be ‘healthy’ and function well. Which begs the ultimate question, “do you WANT to be healthy?”
Now before you answer, please consider what I mentioned above, and the fact that your health is not a right bestowed upon you as reward from simply being born. You can "want" something...or WANT something, there is a difference. YOUR health takes WORK….and quite a bit of it. I cannot give you YOUR health. I can only inform you of what YOU are required to do in order to achieve and maintain it. There is no need to negotiate with me, as I don’t make the rules. In fact, I am living with the same rules that you are. My medical training did not include the ‘secret’ to health and longevity. There is no secret. I simply do what you are supposed to do. You have been told by several people that exercise is good for you…that eating fruits, vegetables, lean meats, nuts/seeds is good for you…that getting sleep is good for you…that stress reduction is good for you…that meditation is good for you….that moving is good for you. Unless you have lived under a rock for your whole life, you know what to do. “What to do” takes effort, and commitment by YOU…not me.
So I ask again….do YOU WANT to be healthy?
Sincerely
Dr. Andreo A. Spina
...just another human
Dear Patient
I will be frank with you as I believe that this is the best, and only way to get this point firmly across before any treatment plan is commenced. This short note is in response to your specific claim that the “last guy” didn’t “fix” you.
Now, before we get into the specifics let me start by saying this….we don’t “fix” anything. We do not have magic hands that somehow heal tissues that are damaged. All we do is induce changes, or alter the ‘environment’ of the tissues such that they will be better able to heal themselves and accept physical training (which is what ‘fix’s’ things). But aside from what we do….lets discuss what YOU do.
First of all, it is not your ‘right’ to be pain free…nor to be ‘healthy.’ There is no universal power that is monitoring your health status. In fact, from an evolutionary perspective, the commonality of body aches and pains makes perfect sense. In evolutionary biology there is a well known concept referred to as the “Caveman Principal” which states that humans have not undergone any substantial physical (or mental) alterations in over 100, 000 years. What that tells us is that your mind and body still functions as if you are living in a forest/jungle and your life’s work includes only hunting and gathering food requiring countless hours of physical exertion with intermittent periods of rest (when it is dark out so as not to be eaten by nocturnal predators). As such, the body does not understand driving in a car, sitting to watch a movie, talking on a cell phone, lazy-boy recliners, and countless other technological innovations that have been developed within the last say 100 years (to be generous)…and from an evolutionary perspective, the time-span of 100 does not even register as any amount of time at all. Thus, while you are sitting hunched over at your desk for 8 hours per day staring at your computer while talking on the phone and sipping your high fat vanilla chi latte (with 3 sugars), your are doing so in a physical form that isn’t even accustom to a bipedal posture from an evolutionary sense.
What am I getting at? Well, civilization has forced our bodies far from doing the activities that we were designed for as hunter-gatherers. Thus, in order to compensate for said fact, a considerable amount of WORK is required in order to maintain the human form and REDUCE the risk of injury and pain (notice I said reduce and not prevent which is impossible). By work I mean MOVING in order to increase physical capacity…ie. exercise.
We are DESIGNED to do physical activity on a regular, daily, hourly basis. When you were told by your GP that you should do 20 min/day of ‘mild’ physical activity his recommendation was based not on what YOU need, rather on epidemiological studies that look to decrease the mortality rate of the human race by a fraction of a percentage (or something of the sort). YOU, as a separate physical entity/being, require more… a lot more….or at least you do if you want to be ‘healthy’ and function well. Which begs the ultimate question, “do you WANT to be healthy?”
Now before you answer, please consider what I mentioned above, and the fact that your health is not a right bestowed upon you as reward from simply being born. You can "want" something...or WANT something, there is a difference. YOUR health takes WORK….and quite a bit of it. I cannot give you YOUR health. I can only inform you of what YOU are required to do in order to achieve and maintain it. There is no need to negotiate with me, as I don’t make the rules. In fact, I am living with the same rules that you are. My medical training did not include the ‘secret’ to health and longevity. There is no secret. I simply do what you are supposed to do. You have been told by several people that exercise is good for you…that eating fruits, vegetables, lean meats, nuts/seeds is good for you…that getting sleep is good for you…that stress reduction is good for you…that meditation is good for you….that moving is good for you. Unless you have lived under a rock for your whole life, you know what to do. “What to do” takes effort, and commitment by YOU…not me.
So I ask again….do YOU WANT to be healthy?
Sincerely
Dr. Andreo A. Spina
...just another human
Wednesday, April 24, 2013
Saturday, April 27, 2013
A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles.
B. Ring Dips
Beginners: Do push ups x 5 reps x 5 sets
Intermediate: 1-3 bar dips with or without a spot x 5 sets
Advanced: either support hold ring dips or standard ring dips (support hold only at the top) x 1-5 reps x 5 sets
C. AMRAP in 7 minutes
Kipping Pull ups or chin ups x7 (chest to bar for advanced)
OHS x 7 65/95 lbs
Burpees x 7
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles.
B. Ring Dips
Beginners: Do push ups x 5 reps x 5 sets
Intermediate: 1-3 bar dips with or without a spot x 5 sets
Advanced: either support hold ring dips or standard ring dips (support hold only at the top) x 1-5 reps x 5 sets
C. AMRAP in 7 minutes
Kipping Pull ups or chin ups x7 (chest to bar for advanced)
OHS x 7 65/95 lbs
Burpees x 7
Friday, April 26, 2013
A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate:3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 reps x 2 sets
Rest 60 sec.
A2. Pulling
Beginners: Either 5 ring rows @ 51x1 or 30 sec eccentric x 5 sets
Intermediate: 1-5 reps of either chin ups or ring dips x 5 sets
Advanced: Archers (your coach will give you your progression).
Rest 60 sec.
B. Thrusters x 15 65/95 lbs
KB Swings x 15 35/50 lbs
Box Jumps x 15 20/24
Row x 350 meters
Rest 3 min
4 sets
Beginners: 5, 5, 5, 5
Intermediate:3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 reps x 2 sets
Rest 60 sec.
A2. Pulling
Beginners: Either 5 ring rows @ 51x1 or 30 sec eccentric x 5 sets
Intermediate: 1-5 reps of either chin ups or ring dips x 5 sets
Advanced: Archers (your coach will give you your progression).
Rest 60 sec.
B. Thrusters x 15 65/95 lbs
KB Swings x 15 35/50 lbs
Box Jumps x 15 20/24
Row x 350 meters
Rest 3 min
4 sets
Thursday, April 25, 2013
A1. TGU
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 2, 2, 1, 1, 1 (work up to a max with a barbell).
rest 90 sec.
A2. HSPU
Beginners: Downward dogs x 7 reps x 5 sets
Intermediate: FInd max depth and then add height for 3 reps x 5 sets
Advanced: Every 30 sec, do 1-2 reps x 7 sets
Rest 90 sec.
B. 5 Rounds For Time:
Power Snatch x 12 75/105 lbs
Double Unders x 30
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 2, 2, 1, 1, 1 (work up to a max with a barbell).
rest 90 sec.
A2. HSPU
Beginners: Downward dogs x 7 reps x 5 sets
Intermediate: FInd max depth and then add height for 3 reps x 5 sets
Advanced: Every 30 sec, do 1-2 reps x 7 sets
Rest 90 sec.
B. 5 Rounds For Time:
Power Snatch x 12 75/105 lbs
Double Unders x 30
Sunday, April 21, 2013
Wednesday, April 24, 2013
A. Front Squats
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 sets of 2
B. Cleans from blocks:
Beginners: 5, 5, 5, 5
Intermediate: 3, 2, 2, 2
Advanced: Daily Max, down 15 to 20 lbs for 1 set of doubles.
C. Tabata Toes to bar for 8 sets
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 sets of 2
B. Cleans from blocks:
Beginners: 5, 5, 5, 5
Intermediate: 3, 2, 2, 2
Advanced: Daily Max, down 15 to 20 lbs for 1 set of doubles.
C. Tabata Toes to bar for 8 sets
Tuesday, April 23, 2013
A. Snatch
Beginners: 3, 3, 3, 3, 3
Intermediate: 3, 2, 2, 2, 2
Advanced: Daily Max, down 15 to 20 lbs for 1 set of doubles
B. For Time:
Jerks (must clean the bar) 95/145lbs 10, 8, 6, 4, 2
Chest to bar kipping pull ups 20, 15, 10, 5
Beginners: 3, 3, 3, 3, 3
Intermediate: 3, 2, 2, 2, 2
Advanced: Daily Max, down 15 to 20 lbs for 1 set of doubles
B. For Time:
Jerks (must clean the bar) 95/145lbs 10, 8, 6, 4, 2
Chest to bar kipping pull ups 20, 15, 10, 5
Monday, April 22, 2013
A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles
B1. Back Squat
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, 1 set of doubles
B2. Muscle ups
Advanced: 1-5 reps x 5 sets Or 1 muscle up with forward roll x 1-5 reps x 5 sets
Intermediate: 1 BA muscle up x 7 sets
Intermediate 2: 1-5 strict chin ups x 5 sets
Beginners: either 30 sec eccentric x 5 sets or 5 ring rows @ 51x1 x 5 sets
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles
B1. Back Squat
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, 1 set of doubles
B2. Muscle ups
Advanced: 1-5 reps x 5 sets Or 1 muscle up with forward roll x 1-5 reps x 5 sets
Intermediate: 1 BA muscle up x 7 sets
Intermediate 2: 1-5 strict chin ups x 5 sets
Beginners: either 30 sec eccentric x 5 sets or 5 ring rows @ 51x1 x 5 sets
Wednesday, April 17, 2013
Sunday, April 21, 2013
WEEK 2 of STRENGTH BIAS
A. Press
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 sets of 2 reps
B. Row 350 meters
15 burpees
40 double unders
Rest 5 minutes
4 sets
A. Press
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, down 15 to 20 lbs for 2 sets of 2 reps
B. Row 350 meters
15 burpees
40 double unders
Rest 5 minutes
4 sets
Saturday, April 20, 2013
A. Snatch
Beginners: 5, 5, 5, 5, 5
Intermediate: 2, 2, 2, 2, 2
Advanced: Daily max, down 15 to 20 lbs for 1 set of doubles
B. Every 3 minutes for 6 sets
Front Squat x 10 @ 00x0 approximately 70% of your 1RM
Toes to Bar x 15
Beginners: 5, 5, 5, 5, 5
Intermediate: 2, 2, 2, 2, 2
Advanced: Daily max, down 15 to 20 lbs for 1 set of doubles
B. Every 3 minutes for 6 sets
Front Squat x 10 @ 00x0 approximately 70% of your 1RM
Toes to Bar x 15
Friday, April 19, 2013
A. Power Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate/Advanced: Every 10 sec do:
3 singles @ 70%
rest 60 sec.
3 singles @ 75%
rest 60 sec
3 singles @ 80 %
rest 60 sec
2 singles @ 90 %
NOTE: Intermediate should be at a slightly higher percentage on each set.
See April 16 for Daily Max on clean and jerk
B. AMRAP in 20 minutes
HSPU (chest to wall) x 5 reps
Arms Only Straddle Rope Climbs x 2 reps
Box Jumps x 5 reps 36/30"
NOTE: Your coach will give you the individual progression for the straddle rope climb.
Beginners: 5, 5, 5, 5, 5
Intermediate/Advanced: Every 10 sec do:
3 singles @ 70%
rest 60 sec.
3 singles @ 75%
rest 60 sec
3 singles @ 80 %
rest 60 sec
2 singles @ 90 %
NOTE: Intermediate should be at a slightly higher percentage on each set.
See April 16 for Daily Max on clean and jerk
B. AMRAP in 20 minutes
HSPU (chest to wall) x 5 reps
Arms Only Straddle Rope Climbs x 2 reps
Box Jumps x 5 reps 36/30"
NOTE: Your coach will give you the individual progression for the straddle rope climb.
Thursday, April 18, 2013
A. Deadlifts
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1.1.1 x 5 sets (15 sec rest between reps) - See Jan 22 and Jan 30, 2013
B. 5 minute AMRAP
5 front squats @ 70%
5 Toes to Bar
5 burpees
Rest 5 minutes
C. 5 minute AMRAP
KB Swings x 10 50/70 lbs (Russian)
Double Unders x 20
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1.1.1 x 5 sets (15 sec rest between reps) - See Jan 22 and Jan 30, 2013
B. 5 minute AMRAP
5 front squats @ 70%
5 Toes to Bar
5 burpees
Rest 5 minutes
C. 5 minute AMRAP
KB Swings x 10 50/70 lbs (Russian)
Double Unders x 20
Thursday, April 11, 2013
Wednesday, April 17, 2013
A. Hang Power Snatch
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2, 2
Advanced: Daily Max, then 1 set of doubles
B. "The Chief"
AMRAP in 3 min
3 Power Cleans 95/135 lbs
6 push ups
9 air squats
Rest 1 min
5 Rounds
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2, 2
Advanced: Daily Max, then 1 set of doubles
B. "The Chief"
AMRAP in 3 min
3 Power Cleans 95/135 lbs
6 push ups
9 air squats
Rest 1 min
5 Rounds
Tuesday, April 16, 2013
A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles
B. AMRAP in 20 minutes
10 thrusters 105/155 lbs
5 weighted pull ups (does not need to be unbroken)
either 30 sec freestanding handstand or 60 shoulder taps
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max, then 1 set of doubles
B. AMRAP in 20 minutes
10 thrusters 105/155 lbs
5 weighted pull ups (does not need to be unbroken)
either 30 sec freestanding handstand or 60 shoulder taps
Monday, April 15, 2013
A1. Back Squat
Beginners: 5, 5, 5 (do 2 warm up sets); rest 90 sec
Intermediate: 3, 3, 3, 3 - Check back to the last time you did back squats and pick a challenging weight that you can sustain through the 4 sets; rest 90 sec
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets; rest 90 sec.
A2. Pushing
Advanced: 1-5 ring dips in support position (try not to pike) x 5 sets; rest 60 sec.
Intermediate: 1-5 ring dips (support position only at the top of the movement) x 5 sets; rest 60 sec.
Beginners: Either 1-5 bar dips @ 31x1 or elevated feet ring dips or bar dips @ 31x1 x 5 sets; rest 60 sec.
B. 3 Rounds for Time
Double Unders x 30
KB Swings x 20 50/70 lbs
Box Jumps x 20 24/30"
Beginners: 5, 5, 5 (do 2 warm up sets); rest 90 sec
Intermediate: 3, 3, 3, 3 - Check back to the last time you did back squats and pick a challenging weight that you can sustain through the 4 sets; rest 90 sec
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets; rest 90 sec.
A2. Pushing
Advanced: 1-5 ring dips in support position (try not to pike) x 5 sets; rest 60 sec.
Intermediate: 1-5 ring dips (support position only at the top of the movement) x 5 sets; rest 60 sec.
Beginners: Either 1-5 bar dips @ 31x1 or elevated feet ring dips or bar dips @ 31x1 x 5 sets; rest 60 sec.
B. 3 Rounds for Time
Double Unders x 30
KB Swings x 20 50/70 lbs
Box Jumps x 20 24/30"
Sunday, April 14, 2013
Strength Bias Begins
A. Deadlifts
Beginners: 7, 7, 7, 7 - Go up in weight with each set
Intermediate/Advanced: 3, 3, 3, 3 - Go up in weight with each set
B. Press
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3 - Go up in weight with each set
C. Tabata Toes to Bar 8 sets
A. Deadlifts
Beginners: 7, 7, 7, 7 - Go up in weight with each set
Intermediate/Advanced: 3, 3, 3, 3 - Go up in weight with each set
B. Press
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3 - Go up in weight with each set
C. Tabata Toes to Bar 8 sets
Saturday, April 13, 2013
A. TGU
3 reps x 5 sets; rest 2 min.
B. For Time:
From the rack:
10 front squats @ 00x0 95/135 lbs
40 shoulder taps
15 chest to bar chin ups/pull ups
Rest 4 minutes
3 sets
3 reps x 5 sets; rest 2 min.
B. For Time:
From the rack:
10 front squats @ 00x0 95/135 lbs
40 shoulder taps
15 chest to bar chin ups/pull ups
Rest 4 minutes
3 sets
Wednesday, April 10, 2013
Friday, April 12, 2013
A. ADVANCED:
Every 60 sec x 7 sets
2 clean and jerk @ 75%
Intermediate: 85%
Beginners: Go up in weight with each set. DO 3 reps x7 sets. Rest 2 min
B. On a 3 minute clock:
Row 300 meters @ 90% intensity
In the remaining time, alternate between AMRAP hspu and AMRAP toes to bar
rest 3 minutes
6 sets
So first time through do hspu, the second time through, do toes to bar.
NOTE: If your 500 meter row time is at 2 minutes or more, row 200 meters instead.
Every 60 sec x 7 sets
2 clean and jerk @ 75%
Intermediate: 85%
Beginners: Go up in weight with each set. DO 3 reps x7 sets. Rest 2 min
B. On a 3 minute clock:
Row 300 meters @ 90% intensity
In the remaining time, alternate between AMRAP hspu and AMRAP toes to bar
rest 3 minutes
6 sets
So first time through do hspu, the second time through, do toes to bar.
NOTE: If your 500 meter row time is at 2 minutes or more, row 200 meters instead.
Thursday, April 11, 2013
After your warm up, warm up the snatch for another 10 minutes.
A. Every 30 sec for 5 minutes, perform 1 full snatch @ 70-75% of your max. See Monday's wod for weight.
Beginners: Do 2 snatches every 30 sec @ 90% Power or Full - depending on mobility
Intermediate: 80%- Full
B. AMRAP Power Snatch in 60 sec 75/105 lbs
AMRAP burpees in 60 sec.
Rest 1 minute
4 sets
On last set, do not take your rest. Instead, do AMRAP OHS in 90 sec.
A. Every 30 sec for 5 minutes, perform 1 full snatch @ 70-75% of your max. See Monday's wod for weight.
Beginners: Do 2 snatches every 30 sec @ 90% Power or Full - depending on mobility
Intermediate: 80%- Full
B. AMRAP Power Snatch in 60 sec 75/105 lbs
AMRAP burpees in 60 sec.
Rest 1 minute
4 sets
On last set, do not take your rest. Instead, do AMRAP OHS in 90 sec.
Sunday, April 7, 2013
Wednesday, April 10, 2013
A. If you need to practice your kipping hspu, take approximately 10 minutes and work on the movement. Otherwise, go to B.
B. ADVANCED:
AMRAP thrusters in 45 sec 65/95 lbs
AMRAP Unbroken chest to bar kipping pull ups
Rest 4 min.
4 sets
INTERMEDIATE:
AMRAP thrusters in 45 sec 65/95 lbs
AMRAP kipping chest to bar or chin over vertical plane of the bar in 60 sec. If you have kipping pull ups, but only 1-3 reps in a minute, do AMRAP in 2 minutes instead.
rest 3 minutes
4 sets
BEGINNER:
Not for Time - focus on driving the elbows to the ceiling on front squat portion of the thruster.
10 thrusters (should be unbroken so not too heavy)
7 ring rows @ 51x1
C. 3 Rounds for Time
double unders x 30
push ups x 15
KB Swings x 30 55/70 lbs Russian
Wall Balls x 30 14/20 lbs
B. ADVANCED:
AMRAP thrusters in 45 sec 65/95 lbs
AMRAP Unbroken chest to bar kipping pull ups
Rest 4 min.
4 sets
INTERMEDIATE:
AMRAP thrusters in 45 sec 65/95 lbs
AMRAP kipping chest to bar or chin over vertical plane of the bar in 60 sec. If you have kipping pull ups, but only 1-3 reps in a minute, do AMRAP in 2 minutes instead.
rest 3 minutes
4 sets
BEGINNER:
Not for Time - focus on driving the elbows to the ceiling on front squat portion of the thruster.
10 thrusters (should be unbroken so not too heavy)
7 ring rows @ 51x1
C. 3 Rounds for Time
double unders x 30
push ups x 15
KB Swings x 30 55/70 lbs Russian
Wall Balls x 30 14/20 lbs
Tuesday, April 9, 2013
A.
ADVANCED:
2 Hang Cleans (full, not power) plus 1 split jerk or power jerk; Rest EXACTLY 90 sec x 7 sets
Go heavy for this one.
INTERMEDIATE:
3 hang cleans plus 2 jerks; rest exactly 90 sec x 7 sets
You may change the weight on the bar only once.
BEGINNERS:
5 clean and jerks x 7 sets; rest 2 min. Go up in weight with each set.
B. 3 Rounds for Time
DB clean and jerk alternating arms x 20 45/25 lbs
12 burpees
12 barbell jumping squats 35/45 lbs (beginners do barbell squats)
ADVANCED:
2 Hang Cleans (full, not power) plus 1 split jerk or power jerk; Rest EXACTLY 90 sec x 7 sets
Go heavy for this one.
INTERMEDIATE:
3 hang cleans plus 2 jerks; rest exactly 90 sec x 7 sets
You may change the weight on the bar only once.
BEGINNERS:
5 clean and jerks x 7 sets; rest 2 min. Go up in weight with each set.
B. 3 Rounds for Time
DB clean and jerk alternating arms x 20 45/25 lbs
12 burpees
12 barbell jumping squats 35/45 lbs (beginners do barbell squats)
Monday, April 8, 2013
SKILLS BIAS
A. Every 4 minutes x 7 sets
3 power or full snatches and on third snatch, do 3 overhead squats plus 1-7 hspu (strict)
Beginners @ 90% of max snatch
Intermediate @ 80% of max snatch
Advanced @ 70-75% of max snatch
NOTES: If you do not have a strict hspu, elevate heels or do downward dogs. NO elevated plates today.
B. Advanced/intermediate:
3 Rounds for Time:
Muscle up (strict) x 1- 5 (if you are really close to a strict mu, get a small spot)
kipping hspu x 10
box jumps x 20 24/30"
B. Beginner 1.
3 ROunds For Time, but make sure every rep counts.
5 false grip kipping ring pull ups
1-5 ring dips No support hold. Bicep to top of ring.
box Jumps x 20 TO a height with which you are comfortable
Beginner 2
3 ROunds For TIme
5 ring rows @ 51x1 or 5 kipping pull ups
5 push ups
box jumps to a height with which you are comfortable x 20
A. Every 4 minutes x 7 sets
3 power or full snatches and on third snatch, do 3 overhead squats plus 1-7 hspu (strict)
Beginners @ 90% of max snatch
Intermediate @ 80% of max snatch
Advanced @ 70-75% of max snatch
NOTES: If you do not have a strict hspu, elevate heels or do downward dogs. NO elevated plates today.
B. Advanced/intermediate:
3 Rounds for Time:
Muscle up (strict) x 1- 5 (if you are really close to a strict mu, get a small spot)
kipping hspu x 10
box jumps x 20 24/30"
B. Beginner 1.
3 ROunds For Time, but make sure every rep counts.
5 false grip kipping ring pull ups
1-5 ring dips No support hold. Bicep to top of ring.
box Jumps x 20 TO a height with which you are comfortable
Beginner 2
3 ROunds For TIme
5 ring rows @ 51x1 or 5 kipping pull ups
5 push ups
box jumps to a height with which you are comfortable x 20
Friday, April 5, 2013
Exciting New Product at Flux
WE HAVE IN STOCK 2 Flavours - Chocolate Cream and Cinnamon Tingle
GREEN PASTURES - BUTTER OIL/FERMENTED COD LIVER OIL BLEND.
$55 (taxes included) please bring cash or cheque
Read below on how cod liver oil and butter oil work together for optimal absorption of vitamin A and D. At the time, Dr. Weston A. Price referred to the nutrients as "Activator X," which is now termed Vitamin K2.
"ACTIVATOR X"
|
In 1945, Dr. Weston Price described "a new
vitamin-like activator" that played an influential role
in the utilization of minerals, protection from tooth decay,
growth and development, reproduction, protection against heart
disease and the function of the brain. Using a chemical test, he determined that this compound—which he called Activator X—occurred in the butterfat, organs and fat of animals consuming rapidly growing green grass, and also in certain sea foods such as fish eggs. Dr. Price died before research by Russian scientists became known in the West. These scientists used the same chemical test to measure a compound similar to vitamin K. Vitamin K2 is produced by animal tissues, including the mammary glands, from vitamin K1, which occurs in rapidly growing green plants. A growing body of published research confirms Dr. Price's discoveries, namely that vitamin K2 is important for the utilization of minerals, protects against tooth decay, supports growth and development, is involved in normal reproduction, protects against calcification of the arteries leading to heart disease, and is a major component of the brain. Vitamin K2 works synergistically with the two other "fat-soluble activators" that Price studied, vitamins A and D. Vitamins A and D signal to the cells to produce certain proteins and vitamin K then activates these proteins. Vitamin K2 plays a crucial role in the development of the facial bones, and its presence in the diets of nonindustrialized peoples explains the wide facial structure and freedom from dental deformities that Weston Price observed. |
| Cod Liver Oil Basics and Recommendations |
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| Written by Sally Fallon and Mary G. Enig, PhD | |
| Monday, 09 February 2009 01:36 | |
|
JUMP TO: Brand Recommendations - Updated 2012 Once a standard supplement in traditional European societies, cod liver oil provides fat-soluble vitamins A and D, which Dr. Price found present in the diet of primitives in amounts ten times higher than in modernized diets. Cod liver oil supplements are a must for women and their male partners, to be taken for several months before conception, and for women during pregnancy. Growing children will also benefit greatly from a small daily dose. Cod liver oil is also rich in eicosapentaenoic acid (EPA) and docasahexaenoic acid (DHA). The body makes these fatty acids from omega-3 linolenic acid. EPA is as an important link in the chain of fatty acids that ultimately results in prostaglandins, localized tissue hormones while DHA is very important for the proper function of the brain and nervous system. Those individuals who have consumed large amounts of polyunsaturated oils, especially partially hydrogenated oils, who are suffering from certain nutrient deficiencies, or who have impaired pancreatic function, such as diabetics, may not be able to produce EPA and DHA and will, therefore, lack important prostaglandins and necessary fats for the brain unless they consume oily fish or take a cod liver oil supplement. Buy cod liver oil in dark bottles and store in a cool, dark, dry place. Please read Vitamin A, Vitamin D, and Cod Liver Oil: Some Clarifications below for amounts to give to adults and children and for recommended brands. Cod liver oil is easy to take when stirred into a small amount of water or fresh juice. Dr. Price always gave cod liver oil along with high-vitamin butter oil, extracted by centrifuge from good quality spring or fall butter. He found that cod liver oil on its own was relatively ineffective but combined with high vitamin butter oil produced excellent results. The butter oil contains what he called Activator X, now considered to be vitamin K2, which works synergistically with vitamins A and D (see Chris Masterjohn's article "On the Trail of the Elusive X Factor: A Sixty-Year Old Mystery Finally Solved"). Your diet should include sources of vitamin K, such as good quality butter from grass-fed cows and/or high-vitamin butter oil, fat from grass-fed animals, cheeses from grass-fed animals and duck or goose liver, along with cod liver oil. Vitamin A, Vitamin D & Cod Liver Oil: Some ClarificationsSeveral visitors to our website have noted inconsistencies in various statements about vitamin A, vitamin D and cod liver oil. These issues revolve around questions of dosage and safety.Vitamin A DosageWe have pointed out that concerns about vitamin A toxicity are exaggerated. While some forms of synthetic vitamin A found in supplements can be toxic at only moderately high doses, fat-soluble vitamin A naturally found in foods like cod liver oil, liver, and butterfat is safe at up to ten times the doses of water-soluble, solidified and emulsified vitamin A found in some supplements that produce toxicity.(1) Additionally, the vitamin D found in cod liver oil and butterfat from pasture-raised animals protects against vitamin A toxicity, and allows one to consume a much higher amount of vitamin A before it becomes toxic.(1-3) Liver from land mammals is high in vitamin A but low in vitamin D, and should therefore be consumed with other vitamin D-rich foods such as lard or bacon from pasture-raised pigs, egg yolks, and oily fish, or during months in which UV-B light is sufficient to provide one with adequate vitamin D.As a general guideline, we recommend the following doses of vitamin A from cod liver oil, along with a nutrient-dense diet that contains other vitamin A-rich foods:
Individuals under stress or wishing to use cod liver oil to treat a disease condition may take much larger doses, even up to doses providing 90,000 IU vitamin A per day, for a period of several weeks. Vitamin D DosageOur recommended brands of cod liver oil (see below) will provide with the above recommended dosages for cod liver oil about 500-1000 IU vitamin D for children, 1000-2000 IU vitamin D for adults, 2000-4000 IU vitamin D for pregnant and nursing women and up to 9000-18,000 IU for those taking large amounts of cod liver oil to deal with stress and disease.In 1997, the Food and Nutrition Board of the US Institute of Medicine set the tolerable upper intake level (TUIL) for vitamin D at 2000 IU per day. However, the vitamin D content experts on the Upper Limits Panel objected to this limit, and several prominent vitamin D researchers have called for an upward revision of the limit. Experiments show that even during the winter with a low vitamin D intake, humans will exhaust stores of vitamin D at a rate of 3000-4000 IU per day, an amount that many people require to maintain optimal levels of the vitamin in the blood. Extensive exposure to summer sun at mid latitudes naturally produces levels of vitamin D in the blood equivalent to what is attained by supplementing with a continued daily dose of 10,000 IU, suggesting humans are designed to tolerate such large amounts of vitamin D.(4) If you are a lifeguard or spend a lot of time in the sun, you do not need to take supplemental vitamin D; however you still need to consume adequate vitamin A. Animal studies show that even moderate amounts of vitamin D increase the body's need for vitamin A, whether the vitamin D is provided in the diet or by UV light (2,5). So, if you cut back or eliminate cod liver oil in the summer, be sure to consume plenty of oily fish, liver, butterfat and egg yolks from grass-fed hens to ensure adequate vitamin A. For a discussion of Vitamin D Toxicity, see http://www.vitamindcouncil.org/vitaminDToxicity.shtml This does not mean we do not recommend that some individuals have their vitamin D levels tested. Such testing can be very useful in determining vitamin D status and the effectiveness of cod liver oil or vitamin D supplements. Optimal serum vitamin D levels should be in the range of 30-50 ng/mL (see discussion at [link "Potential Dangers of Vitamin D, page 24 of Spring 2009]). Brand Recommendations - Updated 2012Most brands of cod liver oil go through a process that removes all of the natural vitamins. The resultant product contains very low levels of vitamin A and virtually no vitamin D. Some manufacturers add manufactured vitamins A and D to the purified cod liver oil and until recently, one manufacturer added the natural vitamins removed during processing back into the cod liver oil. Fortunately, we now have available in the U.S. a naturally produced, unheated, fermented high-vitamin cod liver oil that is made using a filtering process that retains the natural vitamins.The high-vitamin fermented cod liver oil is sold as a food so does not contain vitamin levels on the label. However, after numerous tests, the approximate values of A and D have been ascertained at 1900 IU vitamin A per mL and 390 IU vitamin D per mL. Thus 1 teaspoon of high-vitamin fermented cod liver oil contains 9500 IU vitamin A and 1950 IU vitamin D, a ratio of about 5:1. Based on these values, the dosage for the high-vitamin fermented cod liver oil is provided as follows:
As of Spring, 2009, we recommend the following brands of cod liver oil. Sources of high-vitamin fermented cod liver oil and high-vitamin cod liver oil with natural vitamins added are in the BEST category; sources of processed cod liver oil with synthetic vitamins in the right proportions are in the GOOD category. We do not recommend brands of cod liver oil that have only low levels of vitamins A and D. |
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Thursday, April 4, 2013
Sunday, April 6, 2013
A. Row 500 meters
21-15-9
Push Press 95/135 lbs (you must clean the bar from the floor)
Toes to Bar
Row 500 meters
B1. Cuban Rotations 5-7 reps x 4 sets Go up in weight if you hit 7 reps
B2. Butterfly stretch x 30 reps plus 30 sec hold x 4 sets
21-15-9
Push Press 95/135 lbs (you must clean the bar from the floor)
Toes to Bar
Row 500 meters
B1. Cuban Rotations 5-7 reps x 4 sets Go up in weight if you hit 7 reps
B2. Butterfly stretch x 30 reps plus 30 sec hold x 4 sets
Saturdsay, April 6, 2013
A. Clean and Jerk AMRAP in 3 minutes 95/135 lbs
Try and go beyond your comfort zone on this one but not so heavy that you are a train wreck.
Rest exactly 1 minute.
B. 1 Min AMRAP Ring Dips
Rest 1 minute.
C. 1 Min chest to bar kipping pull ups
zero seconds rest
D. 3 Rounds for Time
15 thrusters 55/85 lbs
30 double unders
Try and go beyond your comfort zone on this one but not so heavy that you are a train wreck.
Rest exactly 1 minute.
B. 1 Min AMRAP Ring Dips
Rest 1 minute.
C. 1 Min chest to bar kipping pull ups
zero seconds rest
D. 3 Rounds for Time
15 thrusters 55/85 lbs
30 double unders
Friday, April 5, 2013
A. 5 rounds for time
push ups x 10 reps
pistols x 10 reps
KB Swings 35/55 lbs x 15 reps
Then, immediately after do AMRAP burpees in 3 minutes. The clock begins as soon as you complete your KB Swings.
B1. straddle ups x 4 reps x 4 sets
B2. bridges x 4 reps x 4 sets
push ups x 10 reps
pistols x 10 reps
KB Swings 35/55 lbs x 15 reps
Then, immediately after do AMRAP burpees in 3 minutes. The clock begins as soon as you complete your KB Swings.
B1. straddle ups x 4 reps x 4 sets
B2. bridges x 4 reps x 4 sets
Wednesday, April 4, 2013
A. CROSSFIT OPEN WOD 13.5
OTHER OPTIONS
FRAN But not chest to bar pull ups.
If you do not have kipping pull ups, chest to bar or otherwise - YOU MAY USE A BAND. If you do not yet have the scapular stability to do band pull ups, do Ring Rows. Your coach will provide you with an individualized program prescription.
B. OPTIONAL - If you decide to do B, take 10 minutes of rest after A.
4 Rounds for Time
5 pistols per leg
30 double unders
HERE IT IS! THE LAST OPEN WOD OF 2013.
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
Please be sure to watch the entire workout instruction video (above).
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.
OTHER OPTIONS
FRAN But not chest to bar pull ups.
If you do not have kipping pull ups, chest to bar or otherwise - YOU MAY USE A BAND. If you do not yet have the scapular stability to do band pull ups, do Ring Rows. Your coach will provide you with an individualized program prescription.
B. OPTIONAL - If you decide to do B, take 10 minutes of rest after A.
4 Rounds for Time
5 pistols per leg
30 double unders
HERE IT IS! THE LAST OPEN WOD OF 2013.
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN - includes Masters Men 55+If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN - includes Masters Women 55+If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
NotesIf 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Please be sure to watch the entire workout instruction video (above).
This workout begins from the standing position with the
barbell on the floor and the Athlete standing tall. Using a ball, box or
other object to check for proper depth is not allowed. Every rep counts
in this workout. You will enter your score as the total number of reps.
See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard four-minute AMRAP
of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes
90 reps (three complete rounds) before the time cap, there is a
four-minute time bonus. The workout is now an eight-minute AMRAP.
The Athlete can continue working as fast as possible (i.e.
there is no requirement to rest or wait until four minutes are up). For
example, if an athlete completes three rounds in 3:00, their time is
extended to 8:00 and they can immediately begin working on their fourth
round, with five minutes remaining.
Now, if the Athlete completes 180 reps (six complete
rounds) before the eight-minute time cap, there is another four-minute
time bonus. The workout is now a 12-minute AMRAP. If the Athlete
completes 270 reps (9 complete rounds) before the 12-minute mark, the
workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as
long as an additional 90 reps are completed before the time cap.
Further explanation of the bonus time can be found here.
Equipment
To complete this workout you will need:• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.
Tuesday, April 2, 2013
Wednesday, April 3, 2013
A. 5 rounds for Time
10 OHS 65/95
14 KB Snatches 7 per arm 35/50 lbs
10 burpees
B1. straddle ups x 4 reps x 3 sets
B2. pancake stretch x 10 reps plus 30 sec hold x 3 sets
B3. bridges x 4 reps x 3 sets
10 OHS 65/95
14 KB Snatches 7 per arm 35/50 lbs
10 burpees
B1. straddle ups x 4 reps x 3 sets
B2. pancake stretch x 10 reps plus 30 sec hold x 3 sets
B3. bridges x 4 reps x 3 sets
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