A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
Rest 2 minutes
A2. Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets
B. 4 Rounds for time:
Box Jumps x 15 20/24"
Sandbag Clean and Jerk 10 reps 35/50 lbs
Beginners: step ups
Sunday, October 27, 2013
Friday, November 1, 2013
Rest Day for FrostFit Competitors
A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
B. 3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets
A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
B. 3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets
Thursday, October 31, 2013
WARM UP
Joint Prep
Wrist Prep
role and shublule
A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height
B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps. DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).
If you did advanced HSPU, go to C.
C. 21-15-9
Front Squats 95/135 lbs
Kipping chest to bar Pull ups
For Time
Intermediate do chin over vertical plane of the bar.
Joint Prep
Wrist Prep
role and shublule
A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height
B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps. DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).
If you did advanced HSPU, go to C.
C. 21-15-9
Front Squats 95/135 lbs
Kipping chest to bar Pull ups
For Time
Intermediate do chin over vertical plane of the bar.
Wednesday, Oct 30, 2013
FrostFit competitors: come to Olympic Lifting as well in PM.
A. Power Snatch
Beginners: 5 high pulls from the hang followed by 5 hang power snatches x 5 sets; rest 1 minute.
Intermediate: 3, 3, 3, 3
Advanced: Max in 15 minutes, followed by 1 set of doubles.
B. 3 Rounds for Time:
12 Deadlifts 155/225 lbs
20 Split Jump
Zero seconds rest
AMRAP alternating DB Power Snatch 25/55 lbs in 90 sec.
A. Power Snatch
Beginners: 5 high pulls from the hang followed by 5 hang power snatches x 5 sets; rest 1 minute.
Intermediate: 3, 3, 3, 3
Advanced: Max in 15 minutes, followed by 1 set of doubles.
B. 3 Rounds for Time:
12 Deadlifts 155/225 lbs
20 Split Jump
Zero seconds rest
AMRAP alternating DB Power Snatch 25/55 lbs in 90 sec.
Tuesday, Oct 29, 2013
Rest Day for FrostFit Competitors
WARM UP
Please include, after some joint prep, low gate work - coach's choice.
A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.
B. AMRAP in 8 minutes:
Wall balls x 10
Burpees x 10
Row x 7 calories
C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets
WARM UP
Please include, after some joint prep, low gate work - coach's choice.
A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.
B. AMRAP in 8 minutes:
Wall balls x 10
Burpees x 10
Row x 7 calories
C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets
Monday, Oct 28, 2013
WARM UP
wrist prep
rotational L sit
shoulder openers on stall bars.
Tall muscle cleans
behind the neck rack jerk
A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)
B. 5 Power Cleans @ 70-80% of your max.
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets
NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go. IT should be clean the bar, dump it, reset. And actually, that goes for everyone.
The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.
If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling
wrist prep
rotational L sit
shoulder openers on stall bars.
Tall muscle cleans
behind the neck rack jerk
A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)
B. 5 Power Cleans @ 70-80% of your max.
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets
NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go. IT should be clean the bar, dump it, reset. And actually, that goes for everyone.
The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.
If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling
Sunday, October 20, 2013
Sunday, October 27, 2013
Rest Day for FrostFit competitors
A1. Back Squats
Beginners: 5, 5, 5 @ @22x2; rest 60 sec. Go up on weight with each set.
Intermediate/Advanced : 3, 3, 3, 3; rest 60 sec. Go up in weight with each set.
A2. AMRAP strict ring dips or push ups in 60 sec. x 4 sets; rest 60 sec.
B. Every minute on the minute, do:
7 box jumps 20/24" until you hit 100 KB Swings 35/55 lbs.
Beginner: Do 5 box jumps or 10 step ups followed by 10 kb swings. Rest 90 sec x 5 sets
Saturday, October 26, 2013
A. Kipping HSPU
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down. Take 15 minutes and practice at a lower height.
If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes.
If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.
B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes
C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time.
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down. Take 15 minutes and practice at a lower height.
If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes.
If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.
B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes
C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time.
Friday, October 25, 2013
A. Cleans from blocks
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles
B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM
No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles
B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM
No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups
Thursday, October 24, 2013
A. (power) Snatch plus Overhead Squat
Beginners: 3 power snatches plus 5 OHS (for some of you, the OHS will limit the snatch weight. This is fine, work on opening up the hips and shoulders). x 5 sets Go up in weight with each set. Rest 2 min.
Intermediate: 2 power snatches plus 3 OHS x 5 sets Go up in weight with each set. Rest 2 minutes.
Advanced: 3 snatches every 90 sec x 7 sets. Aim for all 7 sets @ 80-85 %
B. 3 Rounds For Time:
Sandbag squat cleans x 16 (alternate arms)
burpees x 25
Beginners: 3 power snatches plus 5 OHS (for some of you, the OHS will limit the snatch weight. This is fine, work on opening up the hips and shoulders). x 5 sets Go up in weight with each set. Rest 2 min.
Intermediate: 2 power snatches plus 3 OHS x 5 sets Go up in weight with each set. Rest 2 minutes.
Advanced: 3 snatches every 90 sec x 7 sets. Aim for all 7 sets @ 80-85 %
B. 3 Rounds For Time:
Sandbag squat cleans x 16 (alternate arms)
burpees x 25
Wednesday, Oct 23, 2013
A. 1 high hang power clean plus 2 hang power cleans plus 3 power cleans x 5 sets; rest 2 minutes.
Go up in weight with each set. The high hang power clean will be the limiting factor here.
B. 3 Rounds for Time:
Push Press x 9 85/135 lbs
Split Jumps x 20
Toes to Bar x 15
Go up in weight with each set. The high hang power clean will be the limiting factor here.
B. 3 Rounds for Time:
Push Press x 9 85/135 lbs
Split Jumps x 20
Toes to Bar x 15
Monday, Oct 21, 2013
WARM UP
In your warm up, include tall muscle cleans and behind the neck rack jerks. Also do some rolling (forward or sideways for beginners) and go through the proper way to roll out of a handstand. For beginners, the sideways roll will be enough.
A note on handwalking - quite frankly, as long as you have a 30 sec chest to wall handstand (you don't need 30 of handbalancing) and you know how to do a proper forward roll, handwalking requires far less skill than handbalancing. So don't be scared to try if you have met the above requirements. (I have yet to meet someone with a 30- 60 sec handstand that can't, with minimal to no practice, walk a few feet on their hands. Conversely, I have yet to meet someone who practices handwalking but not handbalancing, consistently kick up into a 30 sec handstand.
A. Clean and Jerk
Beginners: From the hang, land as deep as possible with good form. Focus on re-setting the feet for the jerk after your clean. Also focus on proper recovery from the split.
I want lots of practice reps, something like - 5, 5, 5, 5.
Intermediate/advanced: clean and jerk 3, 3, 3, 3 Go up in weight with each set. If you press out do not go up in weight.
ADVANCED
B1. Arms only rope climb x 2 - start from butt. Heels lift off floor first before you even think of pulling. Knees DO NOT have to be locked out; rest 2 minutes x 4 sets
B2. Handstand walks - accumulate anywhere from 6-20 steps (if you do not know how to roll out of a handstand properly, do the following: either candlestick it or handstand to roll) x length of mats; rest 60 sec. x 4 sets
B3. Pseudo Planche Push ups x 5 reps (resist the urge to push forward on the concentric); rest 2 minutes x 4 sets
INTERMEDIATE
B1. Rope climb using feet 1-2 reps (if this is super easy for you then jump up on the rope and do an eccentric arms only 1.1.1); rest 2 min x 4 sets
B2. Handstands - if you are scared of walking on your hands or kicking up into a handstand in the middle of the floor, back a couple of feet away from the wall and accumulate a 30 sec handstand. If this is impossible for you, either reduce the time or kick up and do 10 heel pulls.; rest 60 sec x 4 sets
B3. Ring Push ups x 5 reps; rest 2 min x 4 sets
BEGINNER
B1. rope climb from bodyline x 1.1.1; rest 60 sec x 4 sets
B2. Either 30 sec chest to wall hold or 5 kick up attempts, aiming for 5 sec of time under tensions; rest 60 sec x 4 sets
B3. Either 30 sec eccentric push up (if you can maintain bodyline, or elevate the height to which your chest hits x 5 reps; rest 2 min x 4 sets
In your warm up, include tall muscle cleans and behind the neck rack jerks. Also do some rolling (forward or sideways for beginners) and go through the proper way to roll out of a handstand. For beginners, the sideways roll will be enough.
A note on handwalking - quite frankly, as long as you have a 30 sec chest to wall handstand (you don't need 30 of handbalancing) and you know how to do a proper forward roll, handwalking requires far less skill than handbalancing. So don't be scared to try if you have met the above requirements. (I have yet to meet someone with a 30- 60 sec handstand that can't, with minimal to no practice, walk a few feet on their hands. Conversely, I have yet to meet someone who practices handwalking but not handbalancing, consistently kick up into a 30 sec handstand.
A. Clean and Jerk
Beginners: From the hang, land as deep as possible with good form. Focus on re-setting the feet for the jerk after your clean. Also focus on proper recovery from the split.
I want lots of practice reps, something like - 5, 5, 5, 5.
Intermediate/advanced: clean and jerk 3, 3, 3, 3 Go up in weight with each set. If you press out do not go up in weight.
ADVANCED
B1. Arms only rope climb x 2 - start from butt. Heels lift off floor first before you even think of pulling. Knees DO NOT have to be locked out; rest 2 minutes x 4 sets
B2. Handstand walks - accumulate anywhere from 6-20 steps (if you do not know how to roll out of a handstand properly, do the following: either candlestick it or handstand to roll) x length of mats; rest 60 sec. x 4 sets
B3. Pseudo Planche Push ups x 5 reps (resist the urge to push forward on the concentric); rest 2 minutes x 4 sets
INTERMEDIATE
B1. Rope climb using feet 1-2 reps (if this is super easy for you then jump up on the rope and do an eccentric arms only 1.1.1); rest 2 min x 4 sets
B2. Handstands - if you are scared of walking on your hands or kicking up into a handstand in the middle of the floor, back a couple of feet away from the wall and accumulate a 30 sec handstand. If this is impossible for you, either reduce the time or kick up and do 10 heel pulls.; rest 60 sec x 4 sets
B3. Ring Push ups x 5 reps; rest 2 min x 4 sets
BEGINNER
B1. rope climb from bodyline x 1.1.1; rest 60 sec x 4 sets
B2. Either 30 sec chest to wall hold or 5 kick up attempts, aiming for 5 sec of time under tensions; rest 60 sec x 4 sets
B3. Either 30 sec eccentric push up (if you can maintain bodyline, or elevate the height to which your chest hits x 5 reps; rest 2 min x 4 sets
Tuesday, October 22, 2013
A. Power snatch from blocks
Intermediate and Advanced - 3, 3, 3, 3
Beginner - 5, 5, 5, 5
B. Snatch High pulls
5, 5, 5
start at max snatch from blocks and go up in weight with each set.
C. Shoulder taps x 30 sec (start in ready position and chalk out your parameters).
rest 30 sec
Back Squats 65/95 lbs x 30 sec
rest 30 sec
5 sets
Note:
chest to wall hold if shoulder taps are too difficult
Beginners: for back squats, do 7 reps @ 22x2
Intermediate and Advanced - 3, 3, 3, 3
Beginner - 5, 5, 5, 5
B. Snatch High pulls
5, 5, 5
start at max snatch from blocks and go up in weight with each set.
C. Shoulder taps x 30 sec (start in ready position and chalk out your parameters).
rest 30 sec
Back Squats 65/95 lbs x 30 sec
rest 30 sec
5 sets
Note:
chest to wall hold if shoulder taps are too difficult
Beginners: for back squats, do 7 reps @ 22x2
Monday, October 14, 2013
Saturday, October 19, 2013
Warm Up
10 minutes of snatch practice
Role and shublule
step behind
FrostFit competitors - come to gymnastics today.
A. 3 Rounds for time:
Snatch x 7 85/135 lbs
Ring Dip x 5/8 (No weird kip). Support hold for 2 seconds. Feet under hips. Eyes straight ahead.
Zero seconds rest
800 meter run
NOTE: may also do bar dips. No bar dip? Do push ups.
B1. 7 straddle ups x 3 sets
B2. 5 bridges or walkovers x 3 sets (pick your poison with this one).
10 minutes of snatch practice
Role and shublule
step behind
FrostFit competitors - come to gymnastics today.
A. 3 Rounds for time:
Snatch x 7 85/135 lbs
Ring Dip x 5/8 (No weird kip). Support hold for 2 seconds. Feet under hips. Eyes straight ahead.
Zero seconds rest
800 meter run
NOTE: may also do bar dips. No bar dip? Do push ups.
B1. 7 straddle ups x 3 sets
B2. 5 bridges or walkovers x 3 sets (pick your poison with this one).
Friday, October 18, 2013
Warm Up
Wall Flirt
wrist and shoulder prep
pen game from Jozef
low gate warm up work
A. For Time:
Power Clean to Thruster - AMRAP in 60 sec. 65/95 lbs
Rest 2 minutes
3 Rounds for Time:
5/10 strict pull ups or chin ups
15 Kettlebell Swings 50/70 lbs
Rest 2 minutes
Power Clean to Thruster - AMRAP in 60 sec 65/95 lbs
Beginners:
7 ring rows @ 31x3
15 Kettlebell Swings
3 rounds
for time
What's the Flux standard on chin ups and pull -ups? Obviously no kip. The bar MUST make contact with the body. Ideally, this happens at the chest, but start with the neck. To do this, you must have the strength to roll the shoulders back at the top of the pull - ie. full retraction!
Read Ido's description and instruction on the perfect pull up below.
Most will pull towards the bar, only reaching over it with their chins.
Some will be able to touch their chest to the bar, but will do so with rounded shoulders at the top - relying on their subscapularis - a habit that will eventually lead to shoulder issues.
Many do not fully depress shoulder blades nor do they retract it before pulling up - a habit that will lead to injury.
The real pull up is very difficult to master:
1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder blades elevated, while maintaining locked elbows, depress shoulder blades down and retract them together. Your head should elevate between your shoulders as the lats and scap retractors will 'engage'.
2. From the position achieved in stage 1 start to pull up by thinking of bringing elbows to your sides. Do not concentrate on the upper arms. You should also avoid concentrating on the load - as research shows one should concentrate on the working muscles in order to achieve optimal activation, even if you are not interested in body building - this is an essential cue for you: concentrate on your lats.
3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted backwards and shoulder rolled behind. The triceps of both arms should make contact with the lats and there should be a slight pause at this position for 1-3 sec. The come down will reverse the process, going down at least in 4 sec to complete hang.
4. Repeat for the required amount of reps.
Note:
Beginners, most females and generally weak people should concentrate on lat activation work first or will forever rely on their upper arms, Teres Major and Subscap for the Pull Ups and will neglect their Lat development.
Vince Gironda, who was an innovator of many training and nutrition concepts wrote many years ago this description:
Wall Flirt
wrist and shoulder prep
pen game from Jozef
low gate warm up work
A. For Time:
Power Clean to Thruster - AMRAP in 60 sec. 65/95 lbs
Rest 2 minutes
3 Rounds for Time:
5/10 strict pull ups or chin ups
15 Kettlebell Swings 50/70 lbs
Rest 2 minutes
Power Clean to Thruster - AMRAP in 60 sec 65/95 lbs
Beginners:
7 ring rows @ 31x3
15 Kettlebell Swings
3 rounds
for time
What's the Flux standard on chin ups and pull -ups? Obviously no kip. The bar MUST make contact with the body. Ideally, this happens at the chest, but start with the neck. To do this, you must have the strength to roll the shoulders back at the top of the pull - ie. full retraction!
Read Ido's description and instruction on the perfect pull up below.
Strength Tip Number 3 - The Perfect Pull Up - by Ido Portal
August 30, 2011 at 8:54am
Few people are really capable of doing a real Pull Up - using complete Lat recruitment.Most will pull towards the bar, only reaching over it with their chins.
Some will be able to touch their chest to the bar, but will do so with rounded shoulders at the top - relying on their subscapularis - a habit that will eventually lead to shoulder issues.
Many do not fully depress shoulder blades nor do they retract it before pulling up - a habit that will lead to injury.
The real pull up is very difficult to master:
1. Start in a slightly wider than shoulder width grip. From a complete hang with shoulder blades elevated, while maintaining locked elbows, depress shoulder blades down and retract them together. Your head should elevate between your shoulders as the lats and scap retractors will 'engage'.
2. From the position achieved in stage 1 start to pull up by thinking of bringing elbows to your sides. Do not concentrate on the upper arms. You should also avoid concentrating on the load - as research shows one should concentrate on the working muscles in order to achieve optimal activation, even if you are not interested in body building - this is an essential cue for you: concentrate on your lats.
3. Pull all the way up until your lower chest hits the bar with shoulder blades retracted backwards and shoulder rolled behind. The triceps of both arms should make contact with the lats and there should be a slight pause at this position for 1-3 sec. The come down will reverse the process, going down at least in 4 sec to complete hang.
4. Repeat for the required amount of reps.
Note:
Beginners, most females and generally weak people should concentrate on lat activation work first or will forever rely on their upper arms, Teres Major and Subscap for the Pull Ups and will neglect their Lat development.
Vince Gironda, who was an innovator of many training and nutrition concepts wrote many years ago this description:
Thursday, October 17, 2013
Warm Up
shenobi and brachiation
Rolling warm up - straddle, butterfly, squat, pistol, etc.
If you have had a desk job for many years and have had little to no experience putting any sort of pressure on your neck, use your arms to stabilize you. Do not avoid the movement altogether.
For the deadlifts, please do at least 4 warm up sets of 5 reps before you hit your working weight.
A. 5 Deadlifts 215/325
Zero Seconds Rest
On a 2 minute clock:
5/7 Kipping HSPU (may do downward dog as well)
7 Box Jumps 20/24"
Rest 4 minutes
5 sets
Beginners: After your deadlifts, please do:
7 downward dog hspu
rest 15 sec.
7 box jumps or step ups
rest 60 sec.
4 sets
shenobi and brachiation
Rolling warm up - straddle, butterfly, squat, pistol, etc.
If you have had a desk job for many years and have had little to no experience putting any sort of pressure on your neck, use your arms to stabilize you. Do not avoid the movement altogether.
For the deadlifts, please do at least 4 warm up sets of 5 reps before you hit your working weight.
A. 5 Deadlifts 215/325
Zero Seconds Rest
On a 2 minute clock:
5/7 Kipping HSPU (may do downward dog as well)
7 Box Jumps 20/24"
Rest 4 minutes
5 sets
Beginners: After your deadlifts, please do:
7 downward dog hspu
rest 15 sec.
7 box jumps or step ups
rest 60 sec.
4 sets
Wednesday, Oct 16, 2013
Warm Up:
wrist and shoulder prep (5 minutes)
role x 2 lengths
shubule x 2 lengths Or repeat role
step behind x 2 lengths
brachiation (5 minutes) Use this time to also figure out Toes to Bar progressions.
FrostFit competitors: come to lifting only.
A. Power Snatch 65/95 lbs x AMRAP in 30 sec
Rest 60 sec.
Toes to Bar x AMRAP in 30 sec
Rest 60 sec.
Back Squat x AMRAP in 30 sec. (rack bar behind neck before time starts. Must clean from floor) 65/95 lbs
Rest 60 sec.
6 sets
NOTE: for T2B today, no progressions on the stall bars please. Some ideas: scap arch pullings, knees to chest. Whatever you choose, I want to see scapular activation.
Beginners might want to do either muscle power snatch from hang or hang power snatch
Beginners: your coach will prescribe a certain rep scheme for you. Keep the 60 sec of rest.
wrist and shoulder prep (5 minutes)
role x 2 lengths
shubule x 2 lengths Or repeat role
step behind x 2 lengths
brachiation (5 minutes) Use this time to also figure out Toes to Bar progressions.
FrostFit competitors: come to lifting only.
A. Power Snatch 65/95 lbs x AMRAP in 30 sec
Rest 60 sec.
Toes to Bar x AMRAP in 30 sec
Rest 60 sec.
Back Squat x AMRAP in 30 sec. (rack bar behind neck before time starts. Must clean from floor) 65/95 lbs
Rest 60 sec.
6 sets
NOTE: for T2B today, no progressions on the stall bars please. Some ideas: scap arch pullings, knees to chest. Whatever you choose, I want to see scapular activation.
Beginners might want to do either muscle power snatch from hang or hang power snatch
Beginners: your coach will prescribe a certain rep scheme for you. Keep the 60 sec of rest.
Tuesday, October 15, 2013
NOTE: Students, be sure to come in with an idea of your rep scheme and weight for this workout. Time will be tight but it is entirely possible to finish this if you come prepared.
Warm up
Please keep the warm up to 10 minutes and commit 5 minute to the clean and jerk.
A. For Time:
Advanced/Intermediate:
8 clean and jerk 95/135 lbs (solid and efficient. If it is ugly, expect to be asked to take the weight down).
8/12 chest to bar kipping pull-ups
25 double unders
12 burpees
Walk rest for 6 minutes
5 sets
NOTE:
- to do this advanced you must be able to do your first round unbroken. If you take over 4 minutes be sure to change reps/weight.
-If chest to bar is too difficult, do chin over vertical plane.
-You may use a band for kipping pull ups IF you have a 30 sec eccentric chin up. If you do not, please do 7 ring rows. No tempo, but rings must touch chest. Chair position only if necessary.
Beginner:
8 clean and jerk
rest 30 sec.
5 ring rows
rest 30 sec
20 single unders
rest 30 sec.
5 burpees
Rest 60 sec
3 sets
Warm up
Please keep the warm up to 10 minutes and commit 5 minute to the clean and jerk.
A. For Time:
Advanced/Intermediate:
8 clean and jerk 95/135 lbs (solid and efficient. If it is ugly, expect to be asked to take the weight down).
8/12 chest to bar kipping pull-ups
25 double unders
12 burpees
Walk rest for 6 minutes
5 sets
NOTE:
- to do this advanced you must be able to do your first round unbroken. If you take over 4 minutes be sure to change reps/weight.
-If chest to bar is too difficult, do chin over vertical plane.
-You may use a band for kipping pull ups IF you have a 30 sec eccentric chin up. If you do not, please do 7 ring rows. No tempo, but rings must touch chest. Chair position only if necessary.
Beginner:
8 clean and jerk
rest 30 sec.
5 ring rows
rest 30 sec
20 single unders
rest 30 sec.
5 burpees
Rest 60 sec
3 sets
Sunday, October 13, 2013
Monday, October 14, 2013
WARM - UP
Nice 20 minute warm up.
A. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP KIPPING HSPU.
Rest 6 minutes.
B. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP TOES TO BAR
Rest 6 minutes.
C. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Wall Balls 14/20 lbs
Rest 6 minutes.
D. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Kettlebell Swings 35/55 lbs
NOTE: All runs at about 90%.
Try not to sit down during your rest. Keep moving.
Beginners: You will reduce distance on the run and do a set number of reps for each movement.
Nice 20 minute warm up.
A. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP KIPPING HSPU.
Rest 6 minutes.
B. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP TOES TO BAR
Rest 6 minutes.
C. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Wall Balls 14/20 lbs
Rest 6 minutes.
D. On a 3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Kettlebell Swings 35/55 lbs
NOTE: All runs at about 90%.
Try not to sit down during your rest. Keep moving.
Beginners: You will reduce distance on the run and do a set number of reps for each movement.
Saturday, October 12, 2013
Sunday, Oct 13, 2013
A. Rope Climbs
Beginners: 1.1.1 x 3 sets (bodyline. Try not to let your hips touch the floor after each rep. Tight back. If possible, do not bend knees. x 3 sets
Intermediate: 1-2 reps Use feet x 3 sets
Advanced 1: arms only straddle x 1-2 reps. Or, eccentric straddles 1.1.1 x 3 sets
Advanced: inverse grip x 1 rep x 3 sets
2-3 min rest
B. KB Swings x 12
KB Cleans x 12 (Alternate arms = 6 per arm. Make sure the KB pauses at the top and sits squarely on the shoulder. KB must touch floor on each rep).
Zero Seconds Rest
12 Box Jumps As Fast as Possible
Rest 3 min
5 sets
Kettlebell weight 35/55 lbs
Beginners: 1.1.1 x 3 sets (bodyline. Try not to let your hips touch the floor after each rep. Tight back. If possible, do not bend knees. x 3 sets
Intermediate: 1-2 reps Use feet x 3 sets
Advanced 1: arms only straddle x 1-2 reps. Or, eccentric straddles 1.1.1 x 3 sets
Advanced: inverse grip x 1 rep x 3 sets
2-3 min rest
B. KB Swings x 12
KB Cleans x 12 (Alternate arms = 6 per arm. Make sure the KB pauses at the top and sits squarely on the shoulder. KB must touch floor on each rep).
Zero Seconds Rest
12 Box Jumps As Fast as Possible
Rest 3 min
5 sets
Kettlebell weight 35/55 lbs
Friday, October 11, 2013
Saturday, Oct 12, 2013
A. Clean grip deadlifts x 5, 5, 5, 5 (go up in weight with each set).
B. Every minute on the minute, do 5 burpees until you hit 75 thrusters. 65/95 lbs.
Intermediate: reduce your reps on the thrusters.
Beginners: You will do 5 burpees and then 7 thrusters. Rest 90 sec. 5 sets. Go up in weight with each set.
B. Every minute on the minute, do 5 burpees until you hit 75 thrusters. 65/95 lbs.
Intermediate: reduce your reps on the thrusters.
Beginners: You will do 5 burpees and then 7 thrusters. Rest 90 sec. 5 sets. Go up in weight with each set.
Thursday, October 10, 2013
Oct 11, 2013
Today is our last day in the old gym. Saturday we resume as usual on 13th ave. I think you will appreciate the renovations.
For Time:
A. Push Ups x 7-12 Women do 7 and men do 12
Cleans using 25/45 lbs plates (clean from the floor to the chest)
mountain climbers x 40
Kipping Pull ups x 12
Rest 4 minutes
5 sets
Note: be careful with this one. To do prescribed you should be unbroken on every movement.
For Time:
A. Push Ups x 7-12 Women do 7 and men do 12
Cleans using 25/45 lbs plates (clean from the floor to the chest)
mountain climbers x 40
Kipping Pull ups x 12
Rest 4 minutes
5 sets
Note: be careful with this one. To do prescribed you should be unbroken on every movement.
Wednesday, October 9, 2013
Reminder - Dr Shannon Hayes Speaking at Flux, Saturday, Oct 19, 2013
I highly encourage you to purchase your tickets for the first event in our Entangled Animal Speaker's Series, featuring: Dr. Shannon Hayes, PhD. in sustainable agriculture from Cornell University.
What is unique to all human animals? It is part of the universal condition that 1: as newborns we are completely helpless and entirely dependent on others; 2. we all require shelter, and three: we must all eat to live. We know we can live on a poor diet that is void of nutrients, but suffice to say that most of us would like ourselves and our children to thrive - emotionally, physically and intellectually.
Why The Entangled Animal Speaker's Series?
Well, originally I wanted to call it the Anarchist Animal Speaker's Series, but Charity put her foot down. Every human on this planet is, whether we want to be or not, hopelessly entangled in both the lives of others, but also the environment. What do I mean by this?
I can think of no other human activity that entangles us more in both our local and global economy than the food choices we meet. The easiest example is to take a quick look at the sticker on the apple, banana, or orange you are eating. Chances are, that simple piece of fruit has been on a long journey that required fossil fuel for his transport, people power for its harvesting, corporations for its management, geneticists who designed a "superior" product, chemists and chemistry labs researching the best pesticides, potash plants for its fertilizer. The list goes on and on. That small, seemingly inconsequential act of biting into a piece of fruit, as you can see, positions everyone of us in an intricate web of relationships and practices.
Radical changes in the way we live begin in the kitchen. In her book, "Long Way on a Little," Shannon writes: "I am asking you to change your life. Admittedly, that statement may see a tad ambitious for a cookbook. After all, this volume was marketed to you as a collection of recipes, not a self-help book. But as far as I am concerned a cookbook, done well, is the ultimate self-help book. It presents a theory for engaging with the most fundamental need in life, food..."
You can purchase tickets from any one of our coaches.
LECTURES AND TIMES
Note: You may attend all of the lectures, or just one or two. Below is a description of her lectures.
Real Cows in a Parallel Universe:
This is an inspirational/ motivational talk that draws on sustainable farming sensibilities and lighthearted story telling as a way to explore how we can move from an extractive economy to a life serving economy. The subject matter is quite wide, exploring everything from fear and aging to food, growing practices, health crises and healthcare. The content is heavy, but the tone is gentle, tender, and often light-hearted. 45-50 min.
Starting at 1:00pm.
Long Way on a Little:
This program is based on the work from Shannon’s latest cookbook, Long Way on a Little: An Earth Lover’s Companion for Enjoying Meat, Pinching Pennies and Living Deliciously. This program teaches about stretching meat dollars as far as possible through the use of under-utilized resources such as bones and fat, and it examines the basic principles for a low-carbon, meatbased diet from the little-understood viewpoint of nutrient density and blood sugar control. Essentially, when we address nutrient density and minimize our bodies’ demands for insulin, we minimize our hunger, and greatly reduce our food intake, thereby minimizing our ecological impact. In addition to covering basic theory, we’ll spend time learning the basic (and easy) culinary skills required to put theory into action, from making broth and rendering fat, to putting together easy soups, casseroles and stir fries. Lecture time is 45-50 minutes.
Starting at 2:30pm.
Unraveling Consumerism:
Blending her characteristic story telling, unique farm humor, and her uncanny knack for stirring up trouble, Hayes examines the history of consumerism in America, how it played out in the household, the effects it has had on our food system and culture, and how we can recover our households, our communities, our ecosystem and our country. Like much of Hayes’ work, this talk is characteristically controversial, and is likely to stir up debate as well as inspire action, even among those who disagree. Lecture time 45-50 minutes.
Starting at 4:15pm.
$20 each lecture or $50 for the day.
What is unique to all human animals? It is part of the universal condition that 1: as newborns we are completely helpless and entirely dependent on others; 2. we all require shelter, and three: we must all eat to live. We know we can live on a poor diet that is void of nutrients, but suffice to say that most of us would like ourselves and our children to thrive - emotionally, physically and intellectually.
Why The Entangled Animal Speaker's Series?
Well, originally I wanted to call it the Anarchist Animal Speaker's Series, but Charity put her foot down. Every human on this planet is, whether we want to be or not, hopelessly entangled in both the lives of others, but also the environment. What do I mean by this?
I can think of no other human activity that entangles us more in both our local and global economy than the food choices we meet. The easiest example is to take a quick look at the sticker on the apple, banana, or orange you are eating. Chances are, that simple piece of fruit has been on a long journey that required fossil fuel for his transport, people power for its harvesting, corporations for its management, geneticists who designed a "superior" product, chemists and chemistry labs researching the best pesticides, potash plants for its fertilizer. The list goes on and on. That small, seemingly inconsequential act of biting into a piece of fruit, as you can see, positions everyone of us in an intricate web of relationships and practices.
Radical changes in the way we live begin in the kitchen. In her book, "Long Way on a Little," Shannon writes: "I am asking you to change your life. Admittedly, that statement may see a tad ambitious for a cookbook. After all, this volume was marketed to you as a collection of recipes, not a self-help book. But as far as I am concerned a cookbook, done well, is the ultimate self-help book. It presents a theory for engaging with the most fundamental need in life, food..."
You can purchase tickets from any one of our coaches.
LECTURES AND TIMES
Note: You may attend all of the lectures, or just one or two. Below is a description of her lectures.
Real Cows in a Parallel Universe:
This is an inspirational/ motivational talk that draws on sustainable farming sensibilities and lighthearted story telling as a way to explore how we can move from an extractive economy to a life serving economy. The subject matter is quite wide, exploring everything from fear and aging to food, growing practices, health crises and healthcare. The content is heavy, but the tone is gentle, tender, and often light-hearted. 45-50 min.
Starting at 1:00pm.
Long Way on a Little:
This program is based on the work from Shannon’s latest cookbook, Long Way on a Little: An Earth Lover’s Companion for Enjoying Meat, Pinching Pennies and Living Deliciously. This program teaches about stretching meat dollars as far as possible through the use of under-utilized resources such as bones and fat, and it examines the basic principles for a low-carbon, meatbased diet from the little-understood viewpoint of nutrient density and blood sugar control. Essentially, when we address nutrient density and minimize our bodies’ demands for insulin, we minimize our hunger, and greatly reduce our food intake, thereby minimizing our ecological impact. In addition to covering basic theory, we’ll spend time learning the basic (and easy) culinary skills required to put theory into action, from making broth and rendering fat, to putting together easy soups, casseroles and stir fries. Lecture time is 45-50 minutes.
Starting at 2:30pm.
Unraveling Consumerism:
Blending her characteristic story telling, unique farm humor, and her uncanny knack for stirring up trouble, Hayes examines the history of consumerism in America, how it played out in the household, the effects it has had on our food system and culture, and how we can recover our households, our communities, our ecosystem and our country. Like much of Hayes’ work, this talk is characteristically controversial, and is likely to stir up debate as well as inspire action, even among those who disagree. Lecture time 45-50 minutes.
Starting at 4:15pm.
$20 each lecture or $50 for the day.
Tuesday, October 8, 2013
Update - Renovations
Just a quick update to let you know that it looks like we will carry on at the McTavish gym at least through Thursday and into Friday!
As renovations go, we are doing some major work and you will definitely FEEL the difference afterwards. Our contractors have requested a couple more days to address some additional things that have arose in the process.
Please double check the mindbody calendar so that you know where you are supposed to be.
Thank you to all of our Flux members for your ongoing patience with the renovation process!
Yours,
Coach Darci and Charity
As renovations go, we are doing some major work and you will definitely FEEL the difference afterwards. Our contractors have requested a couple more days to address some additional things that have arose in the process.
Please double check the mindbody calendar so that you know where you are supposed to be.
Thank you to all of our Flux members for your ongoing patience with the renovation process!
Yours,
Coach Darci and Charity
Monday, October 7, 2013
Thursday, October 10, 2013
A. Front Squat
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.
B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes
C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.
B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes
C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets
Wednesday, Oct 9, 2013
Warm up
I suggest you get outside for a good warm up. Enjoy the sun while it lasts.
10 minutes of joint prep.
Warm up your press complex and go through the entire sequence with an empty bar. Add weight and go through entire sequence again. Obviously, the press will be the limiting factor here.
A. Press x 1 plus push press x 3 plus push jerk x 5 x 4 sets
Go up in weight with each set.
B. Ladder from 10 - 1
Split Jumps
Deadlifts 135/185 lbs
Beginners - walking or stationary lunges, depending on the weather.
I suggest you get outside for a good warm up. Enjoy the sun while it lasts.
10 minutes of joint prep.
Warm up your press complex and go through the entire sequence with an empty bar. Add weight and go through entire sequence again. Obviously, the press will be the limiting factor here.
A. Press x 1 plus push press x 3 plus push jerk x 5 x 4 sets
Go up in weight with each set.
B. Ladder from 10 - 1
Split Jumps
Deadlifts 135/185 lbs
Beginners - walking or stationary lunges, depending on the weather.
Tuesdsay, October 8, 2013
A. Snatch Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).
B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
Rest 3 minutes
3 sets
If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3.
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).
B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
Rest 3 minutes
3 sets
If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3.
Sunday, October 6, 2013
Monday, October 7, 2013
A. Back Squats
Beginners 5, 5, 5, 5 @22x2
Advanced/Intermediate: do 3 sets, same weight across all 3 sets.
B. For Time:
30 Toes to Bar
Then: 3 Rounds
Thrusters x 7 @ 95/135 lbs
Burpees x 12 (beginners x 5 reps)
Beginners 5, 5, 5, 5 @22x2
Advanced/Intermediate: do 3 sets, same weight across all 3 sets.
B. For Time:
30 Toes to Bar
Then: 3 Rounds
Thrusters x 7 @ 95/135 lbs
Burpees x 12 (beginners x 5 reps)
Reminder - Garage Gym
Just a reminder that the gym at the McTavish Location is in the Garage and not the house. In the basement of the house there is a shower/change room for you. Do not come upstairs into the house. I have two dogs and they will be very surprised if you walk unannounced into the house.
Thanks,
Darci
Thanks,
Darci
Wednesday, October 2, 2013
Flux going "old school" Friday, Oct. 4th to Wednesday, Oct. 9th for renovations
Yes, that's right ... all Flux classes will be held at our 2251 McTavish Gym from Friday, Oct. 4th to Wednesday, Oct. 9th as we renovate our 13th Ave location.
Please check the mindbody as some classes have been moved around during these few days!
Also, please park your vehicles on 14th Ave or 15th Ave and walk up the street or the alley to the gym. Please DO NOT park on McTavish!
For those who haven't been there to the McTavish gym yet, it's fully loaded with all the amenities (shower, change area, etc.), a beautiful and scenic sitting area, and lots of fresh air! For those who have been with us since the beginning, a little nostalgia, here's a little "old school" feeling just for you!
Thanks for all your patience as we make Flux even better for all of our athletes!
Coach Darci and Charity
Please check the mindbody as some classes have been moved around during these few days!
Also, please park your vehicles on 14th Ave or 15th Ave and walk up the street or the alley to the gym. Please DO NOT park on McTavish!
For those who haven't been there to the McTavish gym yet, it's fully loaded with all the amenities (shower, change area, etc.), a beautiful and scenic sitting area, and lots of fresh air! For those who have been with us since the beginning, a little nostalgia, here's a little "old school" feeling just for you!
Thanks for all your patience as we make Flux even better for all of our athletes!
Coach Darci and Charity
Tuesday, October 1, 2013
Physiotherapy at Flux School of Human Movement
Our resident Flux physiotherapist, Jill Apshkrum, will be with us in house again on Friday, Oct. 11th. For an assessment or treatment please email me at fluxregina@gmail.com
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