Sunday, September 1, 2013

A1. Push Jerk (NO RACK)
5 reps @ 105 lbs
zero seconds rest
A2. 5 Touch and Go Box Jumps 30/36"
Rest 2 minutes
5 sets

B. Thrusters x 21 65/95 lbs (unbroken) So if 21 at prescribed is too heavy, go lighter.
25 meter shuttle sprint x 4 lengths = 100 meters AFAP
Rest 5 minutes.
3 Sets 

In your rest, do 1 x 10 sec QDR per side.

Saturday, August 31, 2013

A. Every 5 minutes, do:
50 meter sled push and 50 sled pull (no ropes)
5 chest to wall hspu
5 sets

B. TGU x 6 reps
     Rest 10 sec
     3 skin the cats or pass throughs for more advanced.
     Rest 30 sec. 
     5 sets (this isn't for time, but watch your rest times.

Friday, August 30, 2013

A. Beginners: hang power clean and jerk 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Clean and Jerk - daily max plus 1 set of doubles. (take no more than 10 minutes to hit your daily max.  

B. AMRAP in 25 minutes:
L sit to front lever with 3 sec hold x 5 reps
Lizard crawl x 1/2 gym floor
30 sec accumulated handstand
1 arms only rope climb

Intermediate:
15 sec front lever or 5 stall bar skin the cats @ 30x1
Lizard crawl x 1/2 gym floor
15 sec accumulated handstand
1 rope climb using legs.

Beginners:
5 stall bar skin the cats @ 30x1
lizard crawl x 1.2 gym floor
30 sec chest to wall handstand
3 rope climbs from plank position

BEASTS: 1-rep Deadlift/Hang Clean/Thruster Complex every 60 seconds with progressively heavier barbells.
Athlete will have 50 seconds to successfully complete one Deadlift/Hang Clean/Thruster Complex at the weight on the bar. If successful, they will have 10 seconds to move to the next bar. They will start at the lowest weight and keep progressing through the ladder of increasing weights until they can no longer complete the full complex withing the 50 seconds. Partial points will be given for each movement successfully completed.
SCORING: Highest weight (Partial point for successful DL = .1, Clean = .2)
WEIGHTS:
females – #95-105-115-125-135-145-155-165-175-185
males – #150-165-180-195-210-225-240-255-270-285

BRUTES: 1-rep Deadlift/Hang Clean/Thruster Complex every 60 seconds with progressively heavier barbells.
Athletes will have 50 seconds (between the 2 of them) to successfully complete one Deadlift/Hang Clean/Thruster Complex at the weight on the bar. If successful, they will have 10 seconds to move to the next bar. They will start at the lowest weight and keep progressing through the ladder of increasing weights until they can no longer complete the full complex within the 50 seconds. If athlete 1 successfully completes the complex, but athlete 2 does not, athlete 1 keeps moving through the higher weights on their own. Partial points will be given for each movement successfully completed.
SCORING: Highest combined weights (Partial point for successful DL = .1, Clean = .2)
WEIGHTS:
females – #75-85-95-105-115-125-135-145-155-165
males – #100-115-130-145-160-175-190-205-220-235

STANDARDS:

DL/HANG CLEAN/THRUSTER COMPLEX:
DEADLIFT: Bar starts on the ground. Athlete must finish with knees and hips locked out and shoulders behind bar.
HANG CLEAN: Bar may not pass below the top of the knee. At the top position, the bar must finish resting on your shoulder (some point of contact) with elbows in front of the bar. You may do a power clean or a full clean, and right into the thruster if you wish (do not have to come to standing position before thruster).
THRUSTER: Athlete must come down to the full front squat position, crease of hip below the top of the knee while bar in contact with shoulders. Bar must finish overhead under control with feet together and full lock out of knees, hips, shoulders and elbows. Movement must be done in one fluid motion, with no pause or re-bending of the knees – ie no front squat then press or no push jerks allowed.
If you fail at some point in the complex, you will have to start from the beginning of the complex again. You can not start where you left off. Example: if you get the clean but fail the thruster, you must start with the bar on the ground, do the deadlift again, the hang clean again, and then attempt your thruster again for a successful complex.

Thursday, August 29, 2013

A. Kettlbell Snatch Ladder 7 down to 1
Advanced at 50/75 lbs
Beginners should not worry about the ladder. Take 10 minutes and work on the movement.

B.
5 strict presses (go up in weight with each set)
rest 30 sec.
10 atlas stone throws over the rack
zero seconds rest
100 meter sandbag run
Rest 60 sec.
5 sets

Wednesday, August 28, 2013

Beginners:

A1. Clean
 5 high pulls (go up in weight with each set). On the heavy side.
Rest 15 sec.
A2. 30 sec chest to wall handstand
Rest 15 sec.
5 sets

Advanced/intermediate:
A1. 5 clean high pulls (first set at max clean)
Rest 15 sec.
A2. either 5 handstand kick up attempts or take 2-3 steps on your hands and go into forward roll (full length of blue mats)
Rest 15 sec
5 sets

B. Beginners:
Either 30 sec eccentric chin up or 3 chin ups with a small spot
rest 10 sec
15 sec arch scap pulling
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets

C. Intermediate:
AMRAP strict chin ups in 60 sec followed immediately by either AMRAP bar dips or ring dips in 60 sec
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets

D. Advanced:
AMRAP strict muscle ups in 60 sec. (if you are close to a strict mu, you may use a spot, but you must do 2 reps unbroken.
50 meter shuttle run (please touch ground at each end, except on last when you are coming back into gym) x 4 lengths = 200 meters.
rest 60 sec.
3 sets

Tuesday, August 27, 2013

WARM UP
Coaches, your choice of weighted shoulder opener. Rolling warm up (not the forward and backward roll warm up), cossacks across the floor but without the rotation. 

A. Snatch
Beginners: 3 snatch high pulls plus 3 hang power snatches (if jumping is not an option, do muscle snatches) x 5 sets; rest 60 sec.

Intermediate: 2 snatch high pulls  plus 2 hang snatch x 5 sets; rest 60 sec.

Advanced: snatch from blocks to daily max. No doubles.  5 reps x 3 sets of snatch high pulls; rest 60 sec. First set should be what you snatched from blocks.

B. Beginners:
OHS x 7 reps (no rack)
Rest 30 sec.
Stall bar skin the cats @ 30x1 x 5 reps
rest 30 sec.
Double Unders or single unders x 15 reps
rest 30 sec.
5 sets

Advanced and Intermediate:
From the rack: 10 OHS 95/135 lbs (intermediate should reduce weight)
Rest 15 sec.
AMRAP in 90 sec:
 3-5 toes to bar
 5-15 double unders
Rest 3 minutes
Repeat x 4 sets

Or:
Do Workout number 3 of the BCBD

BEASTS: 4 min to find 1RM Max Snatch. Rest 2 mins. 4 min AMRAP 5 T2B & 5 Box Jump.
Athlete starts facing the spectators in their own station, complete with bar and full set of weights. On the go signal, they have 4 mins to load the bar and complete a successful 1 rep snatch at the highest weight possible. Athlete is responsible for loading their own bar, they can take as many attempts as they want at whatever weights they want, and they can move up or down in weight however they wish. Collars must be used and completely secured on each attempt.
When the 4 minutes is up, the athlete will have 2 minutes of rest, to get their score sheet from that judge and move to T2B/Box Jump 4 min AMRAP station.
On the go signal, the athlete will need to keep moving through 5 toes-to-bar and 5 box jumps, completing as many reps as possible in 4 mins.
SCORING: 2 scoring opportunities. Max 1RM snatch weight. Total reps of T2B/Box Jump.
SCALINGS: females – T2B/18in box, males – T2B/24in box
BRUTES:4 min to find 1RM Max Snatch. Rest 2 mins. 4 min AMRAP 5 T2B & 5 Box Jump.
Athletes start facing the spectators in their own station, complete with bar and full set of weights. On the go signal, they have 4 mins to load the bar and complete a successful 1 rep snatch at the highest weight possible, each. Athletes are responsible for loading their own bar (can help each other), they can take as many attempts as they want at whatever weights they want, in whatever order they want, and they can move up or down in weight however they wish. Collars must be used and completely secured on each attempt.
When the 4 minutes is up, the athletes will have 2 minutes of rest, to get their score sheet from that judge and move to T2B/Box Jump 4 min AMRAP station.
The athletes will start behind their box. On the go signal, athlete 1 will move through one round of 5 toes-to-bar and 5 box jumps. They will then come back to tag their partner (some form of contact), and their partner will complete one round of 5 toes-to-bar and 5 box jumps. With one athlete working at a time, they will continue this for as many reps as possible in 4 minutes.
SCORING: 2 scoring opportunities. Combined max 1RM snatch weight. Total reps of T2B/Box Jump.
SCALINGS: females – T2B=heels above hips/18in box, males – T2B/24in box
STANDARDS:
SNATCH: Bar must move from the ground to overhead in one fluid motion (with no change in direction) and finish under control with feet together and full lock out of knees, hips, shoulders and elbows. Bar may not touch any part of athletes body once it passes the hips (can’t touch shoulders, head, hair…). Slight press outs will be allowed but the bar can not change direction, ie move in a downward motion at any time. You must wait for the judge to give you a signal that you have completed a successful rep before bringing the bar back to the ground. WATCH VIDEO
T2B: At the bottom of the movement, athletes arms must be fully extended and heals must pass/break the vertical plane of the bar. At the top of the movement, for the BEASTS and MEN BRUTES, some part of both feet must touch the bar at the same time. At the top of the movement, for the FEMALE BRUTES, the bottom of both of the heels must come above the crease of the hip at the same time. Bent knees are allowed. WATCH VIDEO
Box Jump: Athletes must take off from two feet. At the top of the movement, both feet have to be FULLY on the box, and knees and hips must be fully extended to complete the rep. You can come down from the box however you wish. WATCH VIDEO

Monday, August 26, 2013

Keep the warm up to 10 minutes:
Brachiation - for the advanced folks, try and brachiate with the "twist" 1/2 way around the bar. 
400 meter run at 50 % intensity followed by the dragon (low gate position)

BCBD competitors, please scroll  all the way to the bottom. You are doing workout number 2, sort of. 

A. Clean
Beginners: 3 clean grip deadlifts plus 3 hang power cleans plus 3 cleans x 5 sets; rest 90 sec.

Intermediate: 2 clean grip deadlifts plus 1 hang power clean plus 1 clean x 5 sets; rest 90 sec.

Advanced: In 15  minutes, max clean from blocks - no doubles. Then 5 clean pulls x 3 sets. Starting weight should be what you hit on your max clean from blocks. Do not rest more than 60 sec.

B. Advanced
AMRAP in 15 minutes
HSPU - strict and chest to wall.  Take your height for your 5 RM for this one.  x 3 reps
Split Jumps  x 20 reps
muscle ups x 1-3 Strict If 3 is easy for you, add in a forward or a backward roll. May use a spot if you are close to a muscle up. If you use a spot you must do 2 reps

Intermediate/Beginner:
AMRAP in 15 minutes
Downward Dogs x 5 reps
Split jumps or walking lunges x 20 reps
Either 2 bent arm muscle ups, May have a spot, or;
2 strict chin up and 2 strict ring dips, or;
3 ring rows @ 30x3 and 3 bar dips, or;
3 ring rows @ 30x3 and 5 push ups
 

SAT WOD #2 – STRONGMAN

BEASTS: 1 MIN ON, 1 MIN OFF of Tire Flips, Bar MUs, Axle Bench Press, Log C&P, finish with 90 SEC Dball slam – FOR REPS.
Athletes start with tire flips, can not touch tire until given the go signal, and do as many reps as possible in 60 seconds. The tire must be flipped back and forth (once in each direction). Then, they will have 60 seconds rest to get their score sheet from that judge and move to the Bar MU station.
On the go signal, can not touch bar until that time, the athlete does as many reps as possible in 60 seconds. Then, they will have 60 seconds rest to get their score sheet from that judge and move to the Axle Bench Press station.
On the go signal, can be set up on bench but can not touch bar until that time, the athlete does as many reps as possible in 60 seconds. Then they will have 60 seconds rest to get their score sheet from that judge and move to the Log Clean & Press station.
On the go signal, can not touch log until that time, the athlete does as many reps as possible in 60 seconds. Then they will have 60 seconds rest to get their score sheet from that judge and move to the available judge in the Dball Slam station.
On the go signal, can not touch Dball until that time, the athlete does as many reps as possible in 90 seconds. On the Dball Slam station judges will have a timer for the 90 seconds so make sure you do NOT stop until the JUDGE says stop, as you will be off time from the regular 60 second interval of the rest of the workout.
NOTE: If athlete can not complete a rep at any station, they simply get extra rest time (to crush the other stations) and wont receive any reps for that station.
SCORING: 2 scoring opportunities. Combined total reps of tire/MU/Bench/Log. Total reps of Dball slams.
WEIGHTS: females – Tire-tba/Bench-125#/Log-tba/Dball-20#, males – Tire-tba/Bench-225#/Log-tba/Dball-25#

BRUTES: 1 MIN ON, 1 MIN OFF of Tire Flips, Pull-ups, Axle Bench Press, Log C&P, finish with 90 SEC Dball slam – FOR REPS.
Teams have a combined 60 seconds to work together at each station – so you take turns with one athlete working at time (with exceptions to the tire flips and Dball slam stations).
Athletes start with tire flips, can not touch tire until given the go signal, and do as many reps as possible in 60 seconds, and can either do a 2 person or individual tire flip. The tire must be flipped back and forth (once in each direction). Then, they will have 60 seconds rest to get their score sheet from that judge and move to the Pull-up station.
On the go signal, can not touch bar until that time, the athletes do as many reps as possible in 60 seconds, with only one athlete working at a time. Then, they will have 60 seconds rest to get their score sheet from that judge and move to the Axle Bench Press station.
On the go signal, can be set up on bench but can not touch bar until that time, the athletes do as many reps as possible in 60 seconds, one athlete working at a time. Then, they will have 60 seconds rest to get their score sheet from that judge and move to the Log Clean & Press station.
On the go signal, can not touch log until that time, the athletes do as many reps as possible in 60 seconds, one athlete working at a time. Then they will have 60 seconds rest to get their score sheet from that judge and move to the available judge in the Dball Slam station.
On the go signal (can not touch Dball until that time) the athletes do as many reps as possible in 90 seconds, each athlete will have their own Dball so both will be working at the same time. On the Dball Slam station judges will have a timer for the 90 seconds so make sure you do NOT stop until the JUDGE says stop, as you will be off time from the regular 60 second interval of the rest of the workout.
NOTE: If both athletes can not complete a rep at any station, they simply get extra rest time (to crush the other stations) and wont receive any reps for that station. One athlete can work for the whole time by themselves if they wish, or they can switch off however they choose within their 60 seconds.
SCORING: 2 scoring opportunities. Combined total reps of tire/MU/Bench/Log. Total reps of Dball slams combined.
WEIGHTS: females – Tire-tba/Bench-95#/Log-tba/Dball-15#, males – Tire-tba/Bench-185#/Log-tba/Dball-20#

STANDARDS:

TIRE FLIPS: Tire must be flipped one side to the other within the lane. Teams can help each other flip the tire if they wish. WATCH VIDEO

BAR MUSCLE UP: Arms must be fully extended at the bottom of the position. At the top you must have elbows fully locked out. These will be performed on the dirty south bar, so please be careful.WATCH VIDEO

PULL-UP: Arms must be fully extended at the bottom of the position. At the top your chin must pass the horizontal plane of the bar. In teams, only one athlete working at a time. WATCH VIDEO

AXLE BENCH PRESS: Movement starts will fully locked out elbows at the top. Bar must come down and make physical contact with your body (chest), and come back up to full extension. “Bouncing” will be permitted. Feet must stay in contact with floor at all times. Spotters will be available. BRUTES: Only one athlete working at a time, and can switch at any point necessary. WATCH VIDEO

LOG CLEAN & PRESS: Log starts on ground. For a completed rep, bar must come overhead under control with feet together and full lock out of knees, hips, shoulders and elbows. Even though it is called a clean & press, athletes can use whatever method they want to get the log overhead (snatch, clean & jerk…). In teams, only one athlete working at a time. WATCH VIDEO

DBALL SLAM: At the top of the movement, the ball must break the vertical plan of your heal with your knees and hips locked out (elbows do not have to be straight). At the bottom position ball must be on the ground and you must finish a full squat with the crease of your hip below the knee. In teams, each athlete will have their own Dball and will be working at the same time. WATCH VIDEO 

Flux CrossFit - School of Human Movement - Website live!

Our new website is finally live. This means you will need to refresh the web page in your browser and re-set your bookmarked page.

The link is:
http://www.fluxcrossfit.ca/

Read through all the new material, our updated coach bios, the pod cast, and those awesome testimonials!

Let us know what you think!

Coach Darci and Charity

Sunday, August 25, 2013

Rest Day for BCBD competitors

A. If you need practice on your kipping chin up, please practice for 10 minutes.

Note: if you do not have a 30 sec eccentric chin up, please do not do kipping practice. Move onto Part B. If you don't need practice on your kipping chin up, please go to C.

B. If you can hold yourself for 10 sec over the bar, please do 20 sec eccentrics x 4 sets; rest 90 sec.
If you can't hold yourself over the bar, please do 5 ring rows @ 31x3 x 4 sets; rest 90 sec.

Part C in all of its manifestations.

Advanced:
45 sec AMRAP Double Unders
rest 10 sec
45 sec AMRAP Toes to Bar
rest 2  minutes
4 sets

Intermediate:
2 minute AMRAP double unders
rest 2 minutes
2 minute AMRAP toes to Bar
Rest 2 minutes
5 sets 

Beginners:
if the jumping intensity is too much for you, do:
60 sec AMRAP single unders
rest 60 sec
7 stall bar skin the cats @ 30x1
Rest 60 sec
5 sets 

D. Advanced (if you did Part A or B you probably will not get to Part D).
2-3 handstand walks into forward roll. (length of all 4 blue mats).  If this is terrifying for you, please do 5 kick ups with 5 sec hold x 5 sets. Rest 60 sec.

Saturday, August 24, 2013

We are going to do the First WOD of the BCBD tomorrow. For those of you who have no idea what that is, it stands for Bridge City Beat Down and it is a CrossFit competition held in Saskatoon.  You will have a partner for this unless you are in the Beasts division.  

20 minute warm of florieo and locomotion please. 

BEASTS: 7 RFT – 20 KBS & circle run. (10 min time cap)
Athletes start in their station facing spectators and hands can not touch the KB until given the go signal. Athlete completes 20 kettlebell swings, when KBS are complete, they then complete one lap around the arena (approx 150m), and re-enter their station before beginning the next round of KBS. Athlete will complete 7 rounds of this for time. Crossing the line into your station on the last run stops the clock.
SCORING: total time. 10 min time cap (one second added for each rep not completed. run = 1 rep)
WEIGHTS: females – 16kg, males – 24kg
BRUTES: 10 min AMRAP – partner 1 (15 KBS & circle run), tags, partner 2 (15 KBS & circle run), repeat.
Both athletes start in your station facing spectators, and hands can not touch the KB until given the go signal. Athlete 1 completes 15 kettlebell swings. When KBS are complete, athlete 1 then completes one run around the arena (approx 150m). When athlete 1 crosses back into their station, they can tag athlete 2, and athlete 2 does their 15 KBS and one lap around arena. Athletes have to tag (make some form of contact) while both of them are in their station behind the line. Teams keep rotating each round through this as many times as possible in 10 mins.
SCORING: total reps. (run = 1 rep)
WEIGHTS: females – 16kg, males – 24kg
STANDARDS:
KBS: Athlete must be in their station and facing the spectators. At the top of the movement, athlete must acheive full extension of knees, hips, shoulders, elbows fully locked out and feet together with KB in control and above a 90 degree plane (KB does not have to be completely up-and-down but can’t pass below a parallel line with the floor). WATCH VIDEO
CIRCLE RUN: Athlete must start behind the line in their station. To complete the run, athlete must finish within their station.

Coach Darci on CTV discussing children's health

http://regina.ctvnews.ca/video?clipId=989060

Flux Climbing during Open Gym!

The Flux climbing wall is now open during "Open Gym". This means you can sign up for open gym and come and climb. Our Flux climbing rules apply - this means you need to have a spotter and you must check in with the coach on duty!

Friday, August 23, 2013

Warm Up
Please Include: wall squats and weighted shoulder openers of your choice.  A good 20 minute warm up.  Shublule too!

A. Nancy GET OUTSIDE!!!
5 Rounds for Time:
400 meter run
15 OHS 65/95 lbs

See Oct 23, 2010
July 14, 2010
May 1, 2011
April 5, 2012
June 19, 2013


 

Thursday, August 22, 2013

Warm Up:
Please Include - windmills - both arm and leg variation
brachiation drills
straddle ups and weighted shoulder openers

AM. BCBD
Every 5 minutes:
3 power snatches 105/165 lbs
4 wall walks (Kiss the wall)!
10 burpees
6 sets 

Everyone Else:

A. For Time:
Hang Power Cleans x 15 105/165 lbs
10 toes to bar
Box Jumps x 25 24/30"
10 toes to bar
Push Press x 25 85/135 lbs
10 toes to bar
KB Swing x 25 55/70 lbs (american for BCBD competitors)
10 toes to bar

BCBD. PM
A. For Time:
Hang Power Cleans x 15 105/165 lbs
7 toes to bar
Box Jumps x 25 24/30"
7 toes to bar
Push Press x 25 85/135 lbs
7 toes to bar
KB Swing x 25 55/70 lbs (american for BCBD competitors)
7 toes to bar

Wednesday, August 21, 2013

Warm up: Tiki Tiki x 2 lengths
cossack insertion x 2 lengths
cross step x 3 lengths
cossack to cross step x 3 lengths


A.  15 Thrusters 35/45 lbs
      25 Double Unders
      Rest 2 minutes
      6 sets

Rest 10 minutes (no sitting, unless it is in the bottom of a squat)

B. Run 800 meters for time.  (use the new route) 


PM. BCBD
Beasts Division - if you do not have a muscle up on the rings or bars, please practice for 20 minutes.  Ask the coach for help.

B. handstand walking - at least 15 attempts

C. Tabata push ups x 8 rounds

Rest 5 minutes

 D. Tabata kipping COVP pull ups x 8 rounds

Brute Division:
A. Tabata push ups x 8 rounds

Rest 5 minutes

B. Tabata kipping COVP pull ups x 8 rounds

Tuesday, August 20, 2013

Warm up
Please include:
A1. weighted progressive loading for the shoulder (coach's choice) x 3 sets
A2. sheblule or role depending on the level of the individual x 3 sets

B. stationary but dynamic arm windmill (keep the chest low) x 10 reps (5 per side) Or, non dynamic variation.  

4 Rounds For Time:
Deadlift x 9 155/ 200 lbs
Kipping HSPU x 15
Sprint 50 meters there and back x 2 = 200 meters (must touch the ground at the beginning and on each length except for the last).

Monday, August 19, 2013

WARM UP (about 20  minutes)
Please include:
A1. step behind to shenobi x 1 direction and then other direction x 3 sets
A2. wall bridges x 5 reps x 3 sets

B1. brachiation drill (choose whichever progression you desire based on level) x 3 sets

B2. pass throughs on the floor x 10 reps (hold 3 sec in retracted and then protracted position) Try not to let the butt touch the floor.

C. squat work


B. Back Squats from the rack x 9 145/225 lbs
    chest to bar pull ups x 15
    burpees x 15
    Rest 4 minutes
     6 Sets

PM. BCBD
Come to olympic lifting