Movement Camp - Day 3

 The question Ido posed to us yesterday was: "How far away can you get from your discipline?"

Of course, if you come to Ido's movement camp it is highly likely that you are quite comfortable meandering through the disciplines and playing with various movement practices.  

However, no one was prepared for JOZEF FRUCEK's workshops - not the dancers, the capoeristas, the gymnastics, the acrobats, the breakdancers, the martial artists or the weightlifters. Nor were people such as Mieka, Derek and I, who have been using an interdisciplinary approach for a solid 4 years, and are used to combining various movement disciplines.

 Who is JOZEF FRUCEK?


Jozef is a founding member of RootlessRoot. He graduated from the Academy of Music and Theater of Bratislava, completing his PhD Thesis in 2002.

During 2002-2005 Frucek was a member of Wim Vandekeybus’ Ultima Vez, creating Blush (stage and film versions) and, Sonic Boom. During 2005-2006 he collaborated with the Royal Flemish Theater in Brussels (KVS) on his own work.

In 2006 he and Linda Kapetanea formed RootlessRoot as a vehicle for their own productions, research and teaching (see below).

Together with Kapetanea, Frucek is developing the research program of Fighting Μonkey - an applied methodology of martial arts in the education of dancers, actors and movement practitioners. They regularly give workshops at international festivals and in vocational schools.

From 2006 - 2011 both Frucek and Kapetanea were on the teaching faculty at the Athens State School for Dance. Since 2012 Frucek is member of the teaching personnel of the University Ludwik Solski State Drama School of Krakow in Poland.

www.rootlessroot.com
www.dancce.gr

I have struggled for the words to describe what we are doing in Jozef's class. He strongly encouraged us not to think of what we are doing as "fighting." It seems rather to be a very aggressive and physical game of cat and mouse - think zen archer but a million times more physical and dynamic.  I will leave it at that for now. I am off to our third session with Jozef. 

Movement Camp - Day 1

We are now on Day 2 of the Movement Camp in Singapore. I feel incredibly blessed to be training alongside such incredible movers from all over the globe. We had a great lecture from Ido this morning on isolation and integration. Of course, when we first learn a movement we isolate, but Ido's message was that far too often we stop there with the movement itself and bracket it off from other movement. So we took the simple pistol and we worked on transitioning in and out of it with other movements.

Yesterday we worked on the muscle up to backwards roll as well as "kip ups" (no, not the kipping pull up) but a way to fall back on your back and spring back onto your feet. We also did some breakfalling and aerial cartwheels.

We had a great lecture by Frank Forencich last night titled "The Primate's Predicament". We briefly discussed the science of epigenetics as well as the concept of "mismatch". We have succeeded in such spectacular scientific and technological advancements but at the cost of creating a very unnatural body. The body remembers hundreds of thousands of years of evolution - of running, jumping, swinging, pulling, throwing, etc. The body was designed to move, but our modern luxuries have in many ways, destroyed the necessity for movement. We have, in effect, created a zoo for humans - an unnatural and deeply sorrowful way of living that is out of step with our primal roots.

Darci

Saturday, August 3, 2013

A. Toes to Bar AMRAP in 20 sec
     rest 20 sec
    kipping  HSPU  AMRAP in 20 sec
     Rest 20 sec
     Box JUmps AMRAP in 20 sec 24/30"
     rest 20 sec
    5 sets

Beginners:
skin the cat stall bars x 5
rest 20 sec
downward dog hspu x 5
rest 20 sec
box jumps x 5
rest 20 sec
5 sets

Intermediate:
toes to bar 60 sec amrap
rest 60 sec
kipping hspu 60 sec amrap
rest 60 sec
box jumps 30 sec amrap
rest 60 sec.


B. sandbag sprint x 25 meters x 4 lengths = 100 meters. At each end (except at the finish line) you must drop your sandbag and clean it to your shoulder.  5 sets
Rest 2 minutes.

Friday, August 2, 2013

A. clean and jerk
Beginners: 5 clean grip deadlifts. On the last rep, pause just above the knee and do 5 hang power cleans x 4 sets; rest 90 sec. Go up in weight with each set.

Intermediate: 2 clean grip deadlifts. On the second rep, pause just above the knee and do 2 hang power cleans x 5 sets; rest 90 . Go up in weight with each set.

Advanced and or BCBD competitors: Every 90 sec, do: 2 clean and jerk @ 105/155 lbs and 5 burpees x 7 sets

B.  Double Unders x30
      Rope Climbs x 3
      alternating DB clean and jerk x 20  
      AFAP
      rest 3 minutes
      3 sets

IF you need work on double unders:
AMRAP DOUBLE UNDERS in 2 min, followed immediately by the rest of the workout.

BEginners do 5 rope climbs(Odelia version)

Thursday, August 1, 2013

A.
Advanced/Intermediate: 
Every 3 minutes:
Snatch Grip High Pulls @ 100% of your max snatch x 5 reps
7 Burpees
3 sets 

Beginners: 
Every 3 minutes:
Snatch Grip Deadlift x 5 reps x 3 sets (Go up in weight with each set).
5 burpees

B.  On a 4 minute clock:
     400 meter run @ 90 % HOLD BACK A BIT!
     Wall balls x 30 14/20 LBS
     AMRAP Toes to Bar

REST 4 MINUTES

REPEAT

B. For those who are less advanced:
On a 4 minute clock:
200 meter run
Wall balls x 15
AMRAP Toes to bar in 2 minutes.

Rest 4  minutes

Repeat

B. No Toes to Bar?
200 meter run or row
rest 30 sec
10 wall balls
rest 30 sec
5 skin the cats on stall bars
rest 2 minutes
3 sets

PM. BCBD.
Warm up for a good 1/2 hour before you begin your sprints.  

A. Sprint for 30 sec and walk for 30 sec x 10 sets

Rest 10 minutes

Run 800 meters @ 80%

Rest 10 minutes

Run 800 meters @ 80%

Your goal is to get the same time on both 800 meter runs.  

Wednesday, July 31, 2013

A. Pulling
Advanced: AMRAP UNBROKEN Chest to bar kipping pull ups x 3 sets; rest 3 minutes.

Intermediate: AMRAP in 60 sec COVP x 5 sets; rest 3 minutes.

Beginners: Ring Rows @ 31x3 x 5 sets; rest 90 sec.


B. On a 3 minute clock:
Row 500 meters
AMRAP kipping hspu
Rest 6 minutes
4 sets

Less advanced folks: ON a 3 minute clock:
Row 250 meters
AMRAP downward dog hspu
Rest 3 minutes:
4 sets

Tuesday, July 30, 2013

A. Clean and Jerk
Beginners: Just focus on power clean today. Do 3 clean grip deadlifts and then 3 power cleans from the hang x 5 sets; rest 90 sec.

Intermediate and Advanced: Every 90 sec, do 5  power clean and jerks at 70% for 5 sets. Take care with every rep. SEE FEB 19, 2013. If your form is good don't be scared to put on a little more weight.

B. BCBD.
Muscle ups
Advanced: AMRAP unbroken x 4 sets; rest 60 sec.
Intermediate: Take 15 minutes and work on the muscle up. Coach will individually prescribe for you. There are just too many variables to list them here!
If you are in the BRUTE division, skip the muscle ups and go to C.

C. 5 ROunds for Time:
    Front Squats 10 reps @ 60% @ 00x1
    Double Unders x 30

A few double unders but 30 seems unmanageable? Do AMRAP in 2 min.  Begin these immediately after you finish your front squats. Rest 90 sec. x 5 sets

Zero Double Unders and you really don't care if you ever achieve them but you like skipping? Do C as it is written but do 60 single unders.  Beginners: Add 90 sec or rest after each set.

PM. BCBD

A. Hill Sprints 100 meters x 7 sets; rest 3 minutes

Monday, July 29, 2013

A. Snatch plus OHS
 Beginners: 5, 5, 5, 5 Just OHS and from the rack
Intermediate and Advanced: 2 power snatches plus 3 OHS x 5 sets; rest 90 sec. Go up in weight with each set.

B. On a 2 minute clock:
15 Toes to Bar
5 burpees
AMRAP Double Unders

Rest 2 minutes

C. On a 2 minute clock:
20 shoulder taps
5 burpees
AMRAP kipping muscle ups or AMRAP false grip kipping pull ups

Rest 2 minutes

D. On a 2 minute clock:
10 ring dips or reduce reps of ring dips, or do bar dips or push ups
5 burpees
AMRAP OHS 65/95 lbs 

Rest 2 minutes

Repeat B and C and D.

NOTE: If you do not have a toe to bar, do the following:
A1. 5 stall bar skin the cats @ 30x1; rest 30 sec.
A2. 5 burpees AFAP
A3. 20 double under attempts
3 sets

No shoulder taps? Do the following:
B1. chest to wall 30 sec hold; rest 30 sec.
B2. 5 burpees AFAP
B3. 5 ring rows
3 sets

Have trouble with the OHS?
A1. 5 push ups; rest 30 sec
A2 5 burpees AFAP
A3. Wall Squats x 5 @ 33x3
3 sets

Sunday, July 28, 2013

Rest Day for BCBD

90/90 PAILS and RAILS
CARS for Hips
rolling warm up (not the front roll, back roll, etc).


A. TGU x 5, 5, 5; rest 30 sec only for Advanced. Intermediate rest 60 sec and Beginners rest 2 minutes.

Handbalancing Skill Work

B1.30 sec bodyline on stomach
B2. 30 sec bodyline on back
2 sets

C. Advanced: 5 kick up attempts x 5 sets Goal is a 5 sec hold on each rep.  Make sure you are fairly far from wall. IF you don't need the wall, don't use it today.

INtermediate: 5 kick ups using wall x 5 sets

Beginners; No kick up and not close? Do 30 sec chest to wall hold x 3 sets

D. 200 meter run
     30 double unders
     rest 60 sec
    3 sets

Saturday, July 27, 2013

WARM UP:
brachiation drills
OHS with PVC facing wall
400 meter run at 50% intensity
rotational L sit

A. See Nov 3, 2012
AMRAP in 3 minutes: 
7 barbell jumping squats 95/145 lbs
5 HSPU
AFAP
Rest 3 min.
5 Sets

Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.

No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.

Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.

No push-up? Do push-ups to a particular height.
 

FRIDAY, JULY 26, 2013

WARM UP
Capoeira Cartwheels
double unders
step behinds
cossack insertions



AM. BCBD
A. Find your daily max Power clean and jerk - 2 sets of doubles

B. Every 90 sec, do 5 power clean and jerk @ 70% of your max for 5 sets. See Feb 19, 2013

C. Practice your hand walking.


Everyone else:
A. 20 sec AMRAP chest to bar pull ups (chest must touch the bar below the clavicle)
rest 10 sec.
  20 sec AMRAP push ups
rest 10 sec.
20 sec Box Jumps 20/24"
rest 10 sec.
5 sets 

PM. BCBD
A. 20 sec AMRAP chest to bar pull ups (chest must touch the bar below the clavicle)
rest 10 sec.
  20 sec AMRAP push ups
rest 10 sec.
20 sec Box Jumps 20/24"
rest 10 sec.
5 sets 

Thursday, July 25, 2013

WARM UP:
Shublule
wrap to wrap around
wall squats
brachiation


A. 5 Rounds for Time
4 front squats @ 75% of your 1RM  NO RACK
15 KB Swings 50/75 lbs RUSSIAN
200 meter run

GET OUTSIDE FOR THIS WORKOUT! THE WARM UP AND THE WORKOUT CAN BE DONE IN THE BACK.

Wednesday, July 24, 2013

BCBD Competitors
AM.
A. Every 30 sec do 2 power snatches @ 95/135 lbs (No press outs) x 7 sets
B. Tabata push ups x 8 sets (only if you didn't do yesterday's WOD)
C.20 minutes of Muscle up practice for those who need it.

If it is busy, please have some start with  B, C or A.  2 platforms are reserved for the power snatches.


A. AMRAP Power Snatch in 30 sec  55/85 lbs
rest 30 sec
AMRAP muscle ups in 30 sec
rest 30 sec
AMRAP Toes to Bar in 30 sec
rest 30 sec
AMRAP double unders in 30 sec
rest 3 min.
5 sets

You should have one total score. Start at any station and move down the list.

PM. BCBD Competitors
AMRAP Snatch in 30 sec  55/85 lbs
rest 30 sec
AMRAP muscle ups in 30 sec
rest 30 sec
AMRAP Toes to Bar in 30 sec
rest 30 sec
AMRAP double unders in 30 sec
rest 3 min.
5 sets

Tuesday, July 23, 2013

WARM UP, please include:
forwards and backwards monkeys
A1. bridges x 5 reps x 3 sets (bands, without, wall, etc)
A2. weighted tricep opener x 30 sec hold x 3 sets.  Done on a box.
A3. lizard (as low as possible)x 1/2 gym length x 3 sets


A. For Time:
800 meter run
50 air squats
50 KB Swings Russian 35/55 lbs
50 barbell walking lunges (35/45 lb)
50 double unders
50 push ups
800 meter run

Monday, July 22, 2013

WARM UP:
Please include:
a couple minutes of double under practice
wrap to wrap around
Neural drive work for scapula,  see Spina.

AM. BCBD Competitors
A. Clean and Jerk  - Daily Max then 2 set of doubles. (2-3 per platform please). 
 
B.  Muscle ups and hspu practice. Your coach will provide you with an individual prescription.

C. Back Squat 10 reps @ 00x1 95/135 lbs x 3 sets; rest 90 sec. 



 A. For Time: See March 22, 2011 (BCBD do this in the pm).
20 push press 55/85 lbs
20 pull ups
20 calorie row
20 burpees
Rest 8 min
5 Rounds

NOTE: this is a tough workout. If you know that you can't do the first round unbroken, please be sure to take down the reps.

PM.
20 push press 55/85 lbs
20 pull ups
20 calorie row
20 burpees
Rest 8 min
5 Rounds


Reminder that anyone is allowed to do the BCBD workouts. These workouts are for all of you if you so desire. 

Sunday, July 21, 2013

Rest Day for BCBD

WARM UP - Please Include:
wall squats
Rolling Warm Up
CARS for Hips
wrap and wrap around - quality!
Brachiation - 30 sec hang or walk in the park x 20 reps  x 3 sets; or, 1 arm spiral and 1 arm scap retractions (advanced Only). Intermediate can do: side swing with hand lifting (20 reps) x 3 sets and changing grip (6 reps)x 2 sets


A.  3 Rounds for Time - See July 18, 2011 and May 14, 2012
      12 burpees
      15 KB Swings 35/55 lbs
      400 meter run

Saturday, July 20, 2013

WARM UP

Helicoptero and aerial cartwheel - again, you don't need the jump to get some neurological gains out of these movements.  Play with the movement pattern.


A. Push Press
Beginners: 5, 5, 5,
Intermediate And advanced: 3, 3, 3, 3


B.  Every 5 minutes x 4 sets:
     Backward sled pull x 50 meters (25 there and back) 90/180 lbs
     double unders x 30 
     burpees x 10

Friday, July 19, 2013

AM.
A1. Front Squats - 3, 3, 3, 3 @ 22x2 ; rest 90 sec.
Beginners do 5 at the same tempo

A2. 5 wall walks x 3 sets; rest 90 sec.
Set up your parameters. I want 5 reps. 

B. BCBD competitors only
AMRAP kipping muscle ups in 60 sec.
rest 3 minutes
5 sets

B.  3 Rounds for Time
      10 back squats @ 00x1 95/135 lbs
      20 kipping hspu
      400 meter run


PM. BCBD
3 Rounds for Time
      10 back squats @ 00x1 95/135 lbs
      20 kipping hspu
      400 meter run

Thursday, July 18, 2013

Rest Day for BCBD competitors

Warm up:
capoeira cartwheels
helicoptero, some will go through the movement pattern,  it is like learning a dance step, but there will be no jump 

A.  Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets

B. muscle ups
 3-5 reps x 3 sets - development day so unless you are getting 5 sets of 5, have a spot.   If you are hitting 5 sets of 5, add in a forward roll on each rep.

 NO muscle up?
3-5 strict false grip pull ups on rings x 3 sets followed immediately by 3-5 bar dips or ring dips x 3 sets

COaches will provide other progressions.

C. 250 meter row
     200 meter sprint
    rest 1 min
    3 sets 

Monday, July 15, 2013

WEEK 2 of STRENGTH BIAS

WARM UP
A1. straddle ups x 10 reps x 2 sets
A2. weighted shoulder opener x 10 reps plus 30 sec hold x 2 sets 

A. Cleans
Beginners: Hang Power x 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then down 20 lbs for 1 set of doubles.

B. 15 burpee box jumps 20/24"
     10 power cleans and jerks 95/135 lbs
     15 burpee box jumps
     10 power clean and jerks 95/135 lbs
     15 burpee box jumps

PM. Hill Sprints at Douglas Park (is there any other hill)?
100 meters x 7 sets
REst 5 min.
warm up well for this. I don't want any pulled hamstrings.  


NOTE: THE PM wod is for the BCBD competitors. All regular wods are on 13th as usual. 
     

Wednesday, July 17, 2013

WARM UP
A1. straddle ups x 10
A2. brachiation
A3. monkeys - forward and backwards

A. TGU
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep x 5 sets

Add weight with each set.


B1. L sit hang to front lever x 5 reps - 1 sec in L sit and 3 sec on front lever x 4 sets; rest 60 sec.

B2. 25 meter shuttle sprint x 8 lengths = 200 meters  @ 90 %  x 4 sets; rest 30 sec.

(Goal is to have the exact same time for each sprint).

B3.  AMRAP unbroken double unders x 4 sets; rest 100 sec.

BCBD
A.  4 Rounds for Time:
     30 wall balls
     15 burpees
     25 air squats
     30 double unders

Tuesday, July 16, 2013

WARM UP
A1. bridges with bands or 5 wall bridges x 3 sets; rest 30 sec.
A2. step behinds x 1 length x 3 sets; rest 30 sec.


A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: @ 22x2 -  3, 3, 3, 3

B. For Time:
400 meter run
3 Rounds
10 ring dips
10 pull ups (no kipping)
400 meter run

BCBD Competitors
AM. Same as A above.

B.  Either:
3 rounds for time: 
10 kipping muscle ups
10 kipping hspu

Or: 3 rounds for time:
5 false grip kipping pull ups
10 kipping hspu


PM.
For Time:
400 meter run
3 Rounds
10 ring dips
10 pull ups (no kipping)
400 meter run

Thursday July 11th Results

Tuesday, July 9th Wod Results

Flux - Booking Massage at Flux on the Mindbody

Flux CrossFit - School of Human Movement has an official Flux RMT who works and trains with our Flux athletes. Heidi is now with us 20 hours/ week at Flux. And you can book your appointment on line on the mindbody scheduler. Here are the step by step instructions on how to book:

Booking Procedure:
1. Sign on to the Mindbody scheduler
2. Click on the Appointment tab
3. Select the duration of your treatment (30 min., 45 min., 60 min., or 90 min.)
4. Select the day of the week you are looking to book, the date and the time you wish to book your appointment
5. Hit “Search”
6. If there are times available select the time that works best for you and click “Book”
The Select Appointment Details page will confirm your massage duration, start and end time and date. 
7. If the information is correct click “Book Appointment”.
8. **This is where things look complicated but really aren’t.  Your shopping cart will display your massage at a price of $0.00.  Sadly for you this does not mean you get a free massage but for online booking purposes continue to click the “Check Out” button. 
 PLEASE NOTE – No money/credit will be deducted from your account with FLUX.
9. The next page requires you only to click “Place Order”.
10. Congratulations!  You have now booked your massage appointment and will receive a confirmation email to the email FLUX has on file.

PAYMENT FOR YOUR MASSAGE WILL BE EXPECTED AFTER YOUR TREATMENT IN THE FORM OF CASH OR CHEQUE MADE PAYABLE TO Heidi Gruetzner.

Flux Massage Prices:
30 minutes - $40
45 minutes - $50
60 minutes - $60
90 minutes - $100

Heidi Greutzner, Flux RMT Biography
Heidi Gruetzner was born and raised just outside of Regina. After gaining a degree in Psychology and a diploma in Marketing she realized that a desk job was NOT for her.  So in the fall of 2007 she went back to school to become a Massage Therapist. Little did she know that she would fall head over heals in love with the trade.  She graduated from massage college in the spring of 2009 and began to practice Massage Therapy in the fall of 2009.  Currently she works as an instructor at the Western College of Remedial Massage Therapies, Inc. as well as a practicing Massage Therapist at the Cathedral Sports Massage Therapy clinic and at Flux Crossfit - School of Human Movement.  She joined the Flux family in June 2010 as an athlete and later as a Registered Massage Therapist in 2012. She loves to work with the athletes at the gym especially knowing what they are putting their bodies through with each movement.
 

Friday, July 12, 2013

A1. Back Squats; rest 60 sec.
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then 2 sets of doubles.

A2. L sit to Front Lever x 5 reps x 3 sets; rest 60 sec.
1 sec hold on L sit and 3 sec on front lever.

NOTE: The L sit to front lever should be attempted only if you have a front lever. More advanced will be in a ball as he or she comes up into the lever, less advanced will not be able to get as high up into the front lever position. If you do not have a 15 sec Front lever, please do:

5 stall bar skin the cats 


B. For Time:
400 meter run
2 rounds:
Shoulder to overhead x 5 105/155 lbs
double unders x 20
400 meter run

Thursday, July 11, 2013

WARM UP
please include wall squats, joint prep for hips and wall flirts

A. Snatch
Beginners - power - 5, 5, 5, 5; rest 90 sec
Intermediate: 3, 3, 3, 3; rest 90 sec.
Advanced: Daily Max then down 20 lbs for 2 sets of 2.


B. For time: See May 16, 2013
3 Rounds For Time:
5 Power Snatches 95/135 lbs
10 ring dips (no kip)
200 meter run

Wednesday, July 10, 2013

Warm UP
Please include capoeira cartwheels and wrist prep for the L sit to planche.


A. AMRAP in 30 minutes:
Front Squats See June 21 for weight
Beginners: @ 22x2, 5 reps
Intermediate/advanced @ 22x2, 3 reps
Arms only straddle rope climb x 1-2 reps (Don't cheat)! Must start in a straddle with butt on floor. Before you begin your first pull make sure your heels are elevated off the floor. 
L Sit to planche x 5 reps (hold L sit for 1 second and planche for 3 sec).

NOTE: This is definitely a CP workout, so please don't expect high volume. Take your time and focus on movement quality.

Intermediate rope climb 1- eccentric straddle x 1.1
Intermediate rope climb 2 - use legs but do 2 reps

L sit to Planche is for advanced only. This is a fairly tricky movement. If you do not have a planche without a band please do one of  the following variations below:

Planche  x 15 sec hold with band.
30 sec support hold on rings in push up position

Tuesday, July 9, 2013

WARM UP
rolling warm up - include, straddle, butterfly, squat, pistol, etc.
wrist prep
10 minutes of handbalancing


A. Power Clean and Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max, then down 20 lbs for 2 reps x 1 set

B. 3 Rounds for Time
    Push Press x 15 75/115 lbs.
    box jumps x 12 20/24"
    sandbag cleans x 7 per side 35/60 lbs

Monday, July 8, 2013

WARM UP
brachiation
step behinds

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 1 min.
Intermediate and Advanced: 3, 3, 3, 3; rest 2 min

A2.
Beginners: 20 sec isometric hold in lowest possible push up position x 1 rep x 4 sets; rest 60 sec.

Intermediate: 3-5 chin ups/false grip ring pull-ups followed immediately by 5 bar dips, Russian dips or 2-3 ring dips @ 31x1 x 3 sets; rest 60 sec.

Advanced: if you have done at least 2 sessions of muscle up development, today is your testing day. 1-2 reps x 3 sets; rest 90 sec. If not, continue with development stage x 3-5 reps x 3 sets.

NOTE: for the testing, if you are unable to complete the strict muscle up, go back to development.

B. 3 rounds for time:
200 meter shuttle run (50 meters there and back x 4) must touch ground at each end, including your first run. You do not touch ground on your last run back into the gym
25 air squats
15 covp kipping chin ups

No kipping chin up but you can hold yourself over the bar for 10 sec? You get to kip with a band today. Your coach will help you determine your reps.

WOD Results for Friday !

Sunday, July 7, 2013

Warm Up:
role
shublule
leg windmill

Strength Bias Begins
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Daily Max then down 20 lbs for 2 sets x 2 reps
Rest 100 sec.

A2. Ring Dips
Beginners: push ups x 5 reps x 4 sets
Intermediate: bar dips x 5 reps x 4 sets
Advanced: 2-5 reps @ 31x1 x 4 sets (don't forget your support hold)
Rest 100 sec.

B. 30 sec AMRAP burpees
rest 30 sec
30 sec KB Swings  35/55 lbs
rest 30 sec
30 sec Double Unders
rest 30 sec.
5 sets

Saturday, July 6, 2013

Warm up
role
step behind
bridges to an object

A. clean grip deadlifts x 3 reps (on the last rep go right into a full clean for 1 rep). The goal for today is to be patient with the arm bend. Don't go too heavy. For advanced, your last set should be at approximately 85 % of your max clean.
4 sets
rest 2 minutes.

B. Sandbag sprints x 100 meters 20/50 lbs
    AMRAP unbroken, chest to bar, butterfly kipping pull-ups or AMRAP regular kipping in 60 sec.
    rest 60 sec
    5 sets

No butterfly kip? Regular kipping pull ups
No kipping pull up? ring rows x 7 reps

Friday, July 5, 2013

Warm up:
Get outside for some cartwheels and rolls


A. For those who are having trouble with the downard dog hspu:
5 reps x 3 sets; rest 2 minutes.

No trouble with the downward dog hspu?
AMRAP unbroken kipping hspu or 60 AMRAP kipping hspu (doesn't have to be unbroken).
Rest 3 minutes
3 sets


B. Sled Pulls x 30 meters AFAP 90/160
     zero seconds rest
     AMRAP in 2 minutes
     10 thrusters 35/45 lbs AFAP
     7 burpees
      Rest  3 minutes
      4 sets


    

More Weekly Massage Appointments at Flux - School of Human Movement

Good People of Flux! The stars have aligned! I will be coming to massage full time at Flux starting next week (July 2, 2013). Charity and Luke have been working diligently on an online booking system for massage but it is not quite there yet. In the interim please email me atheidi.gruetzner@gmail.com to book your massages. Below are the times when I will be available:

Tuesdays - 8:00am - Noon
Wednesdays - 1:00 - 9:00 pm
Thursdays - 1:00 - 5:00 pm
Fridays - 8:00am - Noon

PS - I am a member of MTAS (Massage Therapist Association of Saskatchewan) and have an association number which means your insurance providers will reimburse you for treatments (according to their individual plans). I am also able to accept SGI claims.

Thursday, July 4, 2013

WARM UP
Brachiation
arm and leg windmill

A. Muscle Ups
Advanced: 1-5 reps x 3 sets
Your coach will give you the progressions.

B. Find your 20 RM back Squat @ 00x1
See June 4, June 15 and July 3, 2012

C. Every 90 sec for 5 sets:
5 Push Jerk 95/135 lbs
5 burpees
15 double unders

Wednesday, July 3, 2013

WARM UP
role
shublule
weighted shoulder opener

A. Every 90 sec: 3 power snatches plus 3 Overhead Squats x 5 sets (Go up in weight with each set. Do not start too heavy).  On your third power snatch, finish with an overhead squat.

B. 21 Calorie Row
Rest 0 seconds
AMRAP shoulder taps in 45 sec.
rest 3 min
4 sets

Tuesday, July 2, 2013

WARM UP
bridge limbo
wall flirt progressions followed by 60 sec of play. Work with a partner.

A. Power Cleans
Beginners: 3 hang power cleans plus 3 power cleans x 5 sets
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets
Advanced: Max hang power clean, then down 20 lbs for 2 sets of 2.

  B. AMRAP in 15 minutes:
Strict HSPU x 2-5
Astro Turf Shuttle sprints - 8 lengths of the astro turf, You must touch the ground at each end except on your last length. 
Strict Chin Ups/Pull-ups x 2-5

Coach's- please have everyone start at a different station.  

NOTE: if you can do 5 strict chest to wall hspu with ease, please elevate your hands and continue to do 5 reps. 

NOTE: if you cannot do a strict chest to wall hspu, please do the Odelia version of the downward dog hspu. If you can't lift your feet from the floor, then do the old version of the downward dog hspu.  This applies to ANYBODY that does not have a strict chest to wall hspu. 

NOTE: if you cannot do 2 strict chin ups or pull-ups then please do 5 ring rows at 30X3

NOTE: IF you can do 5 chest to bar strict pull-ups, then please wear a 15 lb weight vest or use the belt and use a KB. You can also just hold a  15 lb weight between your legs.