A. Front Squats
Beginners: @ 22x2, 5, 5, 5
Intermediate/Advanced: @ 20x2 3-4 reps x 4 sets. If you hit 4 reps, go up in weight.
B. 2 Rounds AFAP
Push Press 75/105 lbs x 7
Double Unders x 9
Burpees x 11
Rest 4 minutes
3 sets
Sunday, December 29, 2013
Friday, January 3, 2013
A. Deadlifts
4-5 reps (at least 4 warm up sets). If you hit 5 reps, go up in weight.
B. 3 Rounds for Time:
Kipping chest to bar Pull ups x 20
Shoulder taps x 40
DB Snatch x 22 25/45 lbs
4-5 reps (at least 4 warm up sets). If you hit 5 reps, go up in weight.
B. 3 Rounds for Time:
Kipping chest to bar Pull ups x 20
Shoulder taps x 40
DB Snatch x 22 25/45 lbs
Thursday, Jan 2, 2013
A. Press - 4-5 reps x 3 sets (at least 3 warm up sets). If you hit 5 reps, add weight. If you hit 4, stay at the same weight.
B. Row 21 calories AFAP
Rest 1 minute
3 rounds for time:
Wall Balls x 20 14/20"
Burpees x 15
Rest 1 minute
Row 21 calories AFAP
B. Row 21 calories AFAP
Rest 1 minute
3 rounds for time:
Wall Balls x 20 14/20"
Burpees x 15
Rest 1 minute
Row 21 calories AFAP
Tuesday, Dec 31, 2013
A1. Thrusters
Beginners: 7 reps x 5 sets (add weight with each set). Elbows up!!!
Intermediate: 5, 5, 5, 5 (add weight with each set).
Advanced: 3, 3, 3, 3 (add weight with each set).
For advanced, don't start too light. The last set should be very close, if not to failure.
90 sec rest.
Beginners: If I can drive a truck through your back arch that is a result of your tight shoulders, please do ONLY the front squat portion. When you finish the squats, do a 30 sec weighted shoulder opener with a solid bodyline.
A2. Arms only straddle rope climbs
Beginners:Plank rope climbs x 3 reps x 4 sets. Don't cheat! Keep butt off the floor; rest 90 sec.
Intermediate 1: towel draped over the bar, do 2-4 towel pulls (1-2 per side) x 4 sets; rest 90 sec
Intermediate 2: eccentric straddle rope climbs x 2 reps x 4 sets; rest 90 sec.
Advanced 1: straddle rope climb (make sure you begin with your heels off the floor before you pull). 1-2 reps x 4 sets; rest 90 sec.
Advanced 2: straddle rope climb arms reversed. 1 rep x 4 sets; rest 90 sec.
B. AMRAP push ups in 30 sec
rest 30 sec
AMRAP Box Jumps in 30 sec.
Rest 30 sec.
AMRAP Toes to Bar in 30 sec.
rest 60 sec
5 sets
Beginners: 7 reps x 5 sets (add weight with each set). Elbows up!!!
Intermediate: 5, 5, 5, 5 (add weight with each set).
Advanced: 3, 3, 3, 3 (add weight with each set).
For advanced, don't start too light. The last set should be very close, if not to failure.
90 sec rest.
Beginners: If I can drive a truck through your back arch that is a result of your tight shoulders, please do ONLY the front squat portion. When you finish the squats, do a 30 sec weighted shoulder opener with a solid bodyline.
A2. Arms only straddle rope climbs
Beginners:Plank rope climbs x 3 reps x 4 sets. Don't cheat! Keep butt off the floor; rest 90 sec.
Intermediate 1: towel draped over the bar, do 2-4 towel pulls (1-2 per side) x 4 sets; rest 90 sec
Intermediate 2: eccentric straddle rope climbs x 2 reps x 4 sets; rest 90 sec.
Advanced 1: straddle rope climb (make sure you begin with your heels off the floor before you pull). 1-2 reps x 4 sets; rest 90 sec.
Advanced 2: straddle rope climb arms reversed. 1 rep x 4 sets; rest 90 sec.
B. AMRAP push ups in 30 sec
rest 30 sec
AMRAP Box Jumps in 30 sec.
Rest 30 sec.
AMRAP Toes to Bar in 30 sec.
rest 60 sec
5 sets
Monday, Dec 30, 2013
WARM UP
rolling warm up
step behinds
brachiation (be careful)
scap arch pullings
A1. Cleans
Beginners: Hang power or full (depending on mobility) 5, 5, 5
Intermediate: cleans 3, 3, 3, 3
Advanced: Take no more than 20 minutes to hit a max. No doubles. Don't forget to superset with the skin the cats.
A2. Skin the cats
Beginners/Intermediate: Jump up on rings with bent arms and then do the eccentric as SASS. Have a spot if necessary. x 3 reps x 5 sets (I am more concerned with the eccentric on the front lever than getting much ROM on the back lever).
Advanced: if you have 5 skin the cats, please do pass throughs (10 seconds eccentric for each position) x 2-5 reps x 3 sets
NOTE: if you are plummeting on the eccentric, switch to stall bar skin the cats x 5 reps @ 31x1
B. See Nov 1, 2013
3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
rolling warm up
step behinds
brachiation (be careful)
scap arch pullings
A1. Cleans
Beginners: Hang power or full (depending on mobility) 5, 5, 5
Intermediate: cleans 3, 3, 3, 3
Advanced: Take no more than 20 minutes to hit a max. No doubles. Don't forget to superset with the skin the cats.
A2. Skin the cats
Beginners/Intermediate: Jump up on rings with bent arms and then do the eccentric as SASS. Have a spot if necessary. x 3 reps x 5 sets (I am more concerned with the eccentric on the front lever than getting much ROM on the back lever).
Advanced: if you have 5 skin the cats, please do pass throughs (10 seconds eccentric for each position) x 2-5 reps x 3 sets
NOTE: if you are plummeting on the eccentric, switch to stall bar skin the cats x 5 reps @ 31x1
B. See Nov 1, 2013
3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
Saturday, December 28, 2013
December 29, 2013
A. Squat 4-5 @ 02x2
Rest 2 minutes
At least 3 warm up sets. If you hit 5 reps, go up in weight. If you do 4 reps, stay at the same weight.
Beginners: tempo @ 22x2
B. On a 90 second clock:
12 power snatch 65/95 lbs
25 double unders
AMRAP Kipping HSPU
Rest 3 minutes
4 sets
Intermediate, use a 2 minute clock. If you do not have a kipping hspu, please do downward dog, pulling feet off the floor if possible.
Snatches and double unders should be unbroken on at least the first round.
Beginners:
7 hang power snatches
rest 30 sec.
50 double unders
7 downward dog hspu
rest 2 minutes
4 sets
Rest 2 minutes
At least 3 warm up sets. If you hit 5 reps, go up in weight. If you do 4 reps, stay at the same weight.
Beginners: tempo @ 22x2
B. On a 90 second clock:
12 power snatch 65/95 lbs
25 double unders
AMRAP Kipping HSPU
Rest 3 minutes
4 sets
Intermediate, use a 2 minute clock. If you do not have a kipping hspu, please do downward dog, pulling feet off the floor if possible.
Snatches and double unders should be unbroken on at least the first round.
Beginners:
7 hang power snatches
rest 30 sec.
50 double unders
7 downward dog hspu
rest 2 minutes
4 sets
Sunday, December 22, 2013
Saturday, Dec 28, 2013
A. Every 3 minutes:
5 Hang power cleans @ 75-80% of your max
3 weighted pull ups
4 sets
The power cleans should not be touch and go, but rather dump the bar and re-set.
B. 7 minute AMRAP
Double Unders x 20
Toes to Bar x 9
Deadlifts x 9 155/225 lbs
5 Hang power cleans @ 75-80% of your max
3 weighted pull ups
4 sets
The power cleans should not be touch and go, but rather dump the bar and re-set.
B. 7 minute AMRAP
Double Unders x 20
Toes to Bar x 9
Deadlifts x 9 155/225 lbs
Friday, December 27, 2013
A. Back Squat
5, 5, 5 @ 22x2
B. AMRAP in 10 minutes:
Push Press x 7 105/135 lbs
Burpees x 15
Row x 250 meters
5, 5, 5 @ 22x2
B. AMRAP in 10 minutes:
Push Press x 7 105/135 lbs
Burpees x 15
Row x 250 meters
Tuesday, Dec 24, 2013
A. Archers
Advanced: 4-10 reps x 4 sets (pick your poison). Rest 2 minutes
Intermediate: either do false grip ring pull-ups or if you don't have at least 3 reps of 5 sets of chest to bar pull-ups, work the pull up. 2-3 reps x 4 sets. (Note where the bar is touching your body at the top). Try and retract at the top. rest 2 minutes
Intermediate 2: chin ups x 2-5 reps @ 31x1 x 4 sets; rest 2 minutes.
A1. Beginner: No 10 sec hold chin over the bar? Do Tripod ring row x 3-4 reps. (you won't pull the rings very high with this one). Focus more on pulling the rings out to the side with a pronated grip. This is more important than the height. The point of this is to engage the subscapular and serratus muscles. Don't expect the rings to touch the chest. x 4 sets; rest 30 sec.
A2. 20 band pull aparts with a 1 sec contraction x 4 sets; rest 30 sec.
A1. Beginner 2: 15-30 sec chin up eccentric? If you are working towards 30 sec, please do that. If you have a 30 sec eccentric, do weighted 30 sec eccentric. Regardless, follow each rep with a 20 sec arch scap pulling x 1 rep x 4 sets; rest 30 sec.
A2. Tripod ring rows x 3-4 reps x 4 sets; rest 60 sec.
B. 3 Rounds For Time:
25 KB Swings 35/55 lbs
5-10 Ring dips
15 Box jumps 20/24"
Advanced: 4-10 reps x 4 sets (pick your poison). Rest 2 minutes
Intermediate: either do false grip ring pull-ups or if you don't have at least 3 reps of 5 sets of chest to bar pull-ups, work the pull up. 2-3 reps x 4 sets. (Note where the bar is touching your body at the top). Try and retract at the top. rest 2 minutes
Intermediate 2: chin ups x 2-5 reps @ 31x1 x 4 sets; rest 2 minutes.
A1. Beginner: No 10 sec hold chin over the bar? Do Tripod ring row x 3-4 reps. (you won't pull the rings very high with this one). Focus more on pulling the rings out to the side with a pronated grip. This is more important than the height. The point of this is to engage the subscapular and serratus muscles. Don't expect the rings to touch the chest. x 4 sets; rest 30 sec.
A2. 20 band pull aparts with a 1 sec contraction x 4 sets; rest 30 sec.
A1. Beginner 2: 15-30 sec chin up eccentric? If you are working towards 30 sec, please do that. If you have a 30 sec eccentric, do weighted 30 sec eccentric. Regardless, follow each rep with a 20 sec arch scap pulling x 1 rep x 4 sets; rest 30 sec.
A2. Tripod ring rows x 3-4 reps x 4 sets; rest 60 sec.
B. 3 Rounds For Time:
25 KB Swings 35/55 lbs
5-10 Ring dips
15 Box jumps 20/24"
Monday, Dec 23, 2013
A. Bulgarian Split Squats x 10 x 4 sets; rest 90 sec.
B. AMRAP in 2 minutes:
5 cleans into thruster 85/135 lbs
20 double unders
Rest exactly 1 minute
AMRAP calorie row in 1 minute.
Rest exactly 2 minutes
4 sets
NOTE: Each time the bar must go to the floor and be cleaned.
Adv should go right into a full clean. Beginners can do a power clean followed by a thruster.
Reduce double unders if you cannot do unbroken.
Beginners: Not for Time
Do 5 hang power cleans to thuster
30 single unders
3 sets
rest 2 minutes.
Row 60 sec @ 75 % intensity
rest 2 minutes
3 sets
B. AMRAP in 2 minutes:
5 cleans into thruster 85/135 lbs
20 double unders
Rest exactly 1 minute
AMRAP calorie row in 1 minute.
Rest exactly 2 minutes
4 sets
NOTE: Each time the bar must go to the floor and be cleaned.
Adv should go right into a full clean. Beginners can do a power clean followed by a thruster.
Reduce double unders if you cannot do unbroken.
Beginners: Not for Time
Do 5 hang power cleans to thuster
30 single unders
3 sets
rest 2 minutes.
Row 60 sec @ 75 % intensity
rest 2 minutes
3 sets
Saturday, December 21, 2013
Sunday, December 22, 2013
A1. Cleans
3, 3, 3, 3
A2. 15 - 30 sec support hold on rings. Advanced in ring dip position and beginner in push up position.
Rest 60 sec between movements
B. AMRAP in 20 minutes:
Hovering push ups x 5
rope climbs x 2 (advanced - arms only straddle from seated position).
TGU x 4 (2 per side) Go heavier than usual. Beginners do 10 (5/side)
3, 3, 3, 3
A2. 15 - 30 sec support hold on rings. Advanced in ring dip position and beginner in push up position.
Rest 60 sec between movements
B. AMRAP in 20 minutes:
Hovering push ups x 5
rope climbs x 2 (advanced - arms only straddle from seated position).
TGU x 4 (2 per side) Go heavier than usual. Beginners do 10 (5/side)
Wednesday, December 18, 2013
Flux House Blend
Starting January 6th, 2014 Flux will be offering a new class - The Flux House Blend. This class will be 1 hour and 15 minutes and for the first month it will be offered twice a week, Monday at 6:15pm until 7:30pm and Friday at 6:15pm until 7:30pm.
Why the Flux House Blend?
Essentially, this class is an opportunity for you to come in and perform as a true generalist. As many of my students who focus on MOMO, gymnastics and acrobatics can attest, I am constantly telling them that they need to squat and clean. The House Blend will give people the opportunity to work on hip drive and leg strength AND still do gymnastics AND acrobatics AND Floreio and Mobility AND Cardiovascular respiratory conditioning.
You do NOT have to be an advanced mover to take part in the House Blend, but you do need to be familiar with the progressions for the floreio, gymnastics and acrobatics. This means that I strongly urge you to attend at least 6 MOMO sessions and acrobatics sessions before you come to the House Blend class.
If you are an avid CrossFitter, this will give you extra opportunities to come in and work on strength and skills.
I repeat. The House Blend is not exclusive to 20 something advanced athletes. I guarantee that the first folks to sign up for this class will be a big portion of the Flux Vanguard (Don, Joan and T-Nubs). Joan and T-Nubs may not have a QDR or a full bridge, but they know how to safely work the progressions (and actually, both of them can now do a full bridge walk to the floor)!
Our first Flux House Blend class of the new year will be:
WARM UP
Rolling warm up
partner capoeira games
elbow, back, hip, shoulder and wrist prep
A1. Cleans
A2. hovering push ups (from beginner to most advanced variation)
B. Back rolls to handstands followed by au cortado stalls. (we will teach you free fall techniques) By the way, Theresa swears this saved her from a broken wrist when she slipped on the ice.
C. Finished off with 3 rounds for time of straddle rope climbs and 1 arm burpee push ups.
As always, we will individually prescribe for you. If back rolls terrify you do not fret, we will have other options. Same for the handstands in the middle of the floor. Same for straddle rope climbs, etc.
If you have any questions, please do not hesitate to shoot me an email.
Darci
Why the Flux House Blend?
Essentially, this class is an opportunity for you to come in and perform as a true generalist. As many of my students who focus on MOMO, gymnastics and acrobatics can attest, I am constantly telling them that they need to squat and clean. The House Blend will give people the opportunity to work on hip drive and leg strength AND still do gymnastics AND acrobatics AND Floreio and Mobility AND Cardiovascular respiratory conditioning.
You do NOT have to be an advanced mover to take part in the House Blend, but you do need to be familiar with the progressions for the floreio, gymnastics and acrobatics. This means that I strongly urge you to attend at least 6 MOMO sessions and acrobatics sessions before you come to the House Blend class.
If you are an avid CrossFitter, this will give you extra opportunities to come in and work on strength and skills.
I repeat. The House Blend is not exclusive to 20 something advanced athletes. I guarantee that the first folks to sign up for this class will be a big portion of the Flux Vanguard (Don, Joan and T-Nubs). Joan and T-Nubs may not have a QDR or a full bridge, but they know how to safely work the progressions (and actually, both of them can now do a full bridge walk to the floor)!
Our first Flux House Blend class of the new year will be:
WARM UP
Rolling warm up
partner capoeira games
elbow, back, hip, shoulder and wrist prep
A1. Cleans
A2. hovering push ups (from beginner to most advanced variation)
B. Back rolls to handstands followed by au cortado stalls. (we will teach you free fall techniques) By the way, Theresa swears this saved her from a broken wrist when she slipped on the ice.
C. Finished off with 3 rounds for time of straddle rope climbs and 1 arm burpee push ups.
As always, we will individually prescribe for you. If back rolls terrify you do not fret, we will have other options. Same for the handstands in the middle of the floor. Same for straddle rope climbs, etc.
If you have any questions, please do not hesitate to shoot me an email.
Darci
Sunday, December 15, 2013
Saturday, December 21, 2013
A. Pistols x 10 reps x 5 sets; rest 60 sec after second leg only. If pistols are too easy for you, please do coffee shop pistols.
Why and I making you do this stuff? Because I want you to be moving and training 10, 20 even 30 years from now!!!
B1. unstable bench press x 5 reps x 4 sets @ 33x3
B2. Trap 3 raises x 6-8 reps x 4 sets
B3. Tripod, extending out, subscap ring retractions x 5 reps x 4 sets
B4. Unstable back squats x 5 reps x 4 sets @ 33x3
Rest 30 sec between movements
C. 60, 45, 30, 15 sec 1 arm burpee lizard ladder.
Why and I making you do this stuff? Because I want you to be moving and training 10, 20 even 30 years from now!!!
B1. unstable bench press x 5 reps x 4 sets @ 33x3
B2. Trap 3 raises x 6-8 reps x 4 sets
B3. Tripod, extending out, subscap ring retractions x 5 reps x 4 sets
B4. Unstable back squats x 5 reps x 4 sets @ 33x3
Rest 30 sec between movements
C. 60, 45, 30, 15 sec 1 arm burpee lizard ladder.
Friday, December 20, 2013
WARM UP
Au cortados - advanced work on stalls
A. Barbell Pressing Complex
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
B. 5 Rounds for Time:
Deadlifts x 7 205/315 lbs
Wall Balls x 12 14/20 lbs
Au cortados - advanced work on stalls
A. Barbell Pressing Complex
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
B. 5 Rounds for Time:
Deadlifts x 7 205/315 lbs
Wall Balls x 12 14/20 lbs
Thursday, Dec 19, 2013
A. Snatch from blocks
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
Rest 2 minutes
B. Row 250 meters
rest 30 sec
clapping Push ups x 30 sec
rest 30 sec
Box Jumps x 30 sec
rest 30 sec.
Kipping chest to bar Pull ups x 30 sec
Rest 3 minutes
3 sets
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
Rest 2 minutes
B. Row 250 meters
rest 30 sec
clapping Push ups x 30 sec
rest 30 sec
Box Jumps x 30 sec
rest 30 sec.
Kipping chest to bar Pull ups x 30 sec
Rest 3 minutes
3 sets
Wednesday, Dec 18, 2013
A1. Weighted Bulgarian Split Lunges x 10 x 4 sets; rest 60 sec.
A2. HSPU
Advanced: 20 sec eccentric freestanding hspu x 4 sets; rest 60 sec. (if you are having trouble doing this in 1 set, break up into 5 sec chunks. (Obviously, if you don't have a consistent 30 sec handstand, now is not that the time to work on these).
Instead, do 3-5 reps of chest to wall with @ 51x1 x 4 sets; rest 60 sec.
Or, if you are super, duper close to getting that first chest to wall handstand, please quickly find your 1RM for depth, add height and do 3 reps x 4 sets; rest 60 sec.
Or, downward dog hspu. Is it time to start pulling feet off the ground? If so, set yourself up close to the wall and do a straddle gathering at the start of each rep. x 5 reps x 4 sets; rest 60 sec.
B. 10 x Double KB Clean and squat Jerk 20/35 lbs
10 x burpees
30 mountain climbers
Rest 3 minutes
4 sets
OR,
1 arm KB clean and jerk x 10 reps (do all 5 per side before switching)
rest 30 sec.
5 burpees
rest 30 sec.
20 groiners
rest 2 minutes
4 sets
A2. HSPU
Advanced: 20 sec eccentric freestanding hspu x 4 sets; rest 60 sec. (if you are having trouble doing this in 1 set, break up into 5 sec chunks. (Obviously, if you don't have a consistent 30 sec handstand, now is not that the time to work on these).
Instead, do 3-5 reps of chest to wall with @ 51x1 x 4 sets; rest 60 sec.
Or, if you are super, duper close to getting that first chest to wall handstand, please quickly find your 1RM for depth, add height and do 3 reps x 4 sets; rest 60 sec.
Or, downward dog hspu. Is it time to start pulling feet off the ground? If so, set yourself up close to the wall and do a straddle gathering at the start of each rep. x 5 reps x 4 sets; rest 60 sec.
B. 10 x Double KB Clean and squat Jerk 20/35 lbs
10 x burpees
30 mountain climbers
Rest 3 minutes
4 sets
OR,
1 arm KB clean and jerk x 10 reps (do all 5 per side before switching)
rest 30 sec.
5 burpees
rest 30 sec.
20 groiners
rest 2 minutes
4 sets
Tuesday, Dec 17, 2013
A1. Banded Knee Deadlifts x 5 reps x 3 sets; rest 60 sec.
A2. Handbalancing:
Advanced: accumulate 30-60 sec of heel pulls in as few sets as possible x 3 sets; rest 60 sec.
Intermediate: 5-10 heel pulls and 5-10 toe pulls (only rest abtou 30 sec between movements)
Beginner: either 5 kick up attempts or 30 sec chest to wall holds x 3 sets; rest 60 sec.
B. 5 Rounds For Time:
Double Unders x 25
Toes to Bar x 15
If you have a few double unders but you are not consistent, reduce the reps and only count your double unders.
If you have zero double udners and you really don't care to achieve them, do 50 single unders.
If you have zero but you DO want them, attempt them for 60 sec each round.
Toes to Bar - reduce reps if you cannot do unbroken for your first set.
Zero toes to bar? 5 stall bar skin the cats.
A2. Handbalancing:
Advanced: accumulate 30-60 sec of heel pulls in as few sets as possible x 3 sets; rest 60 sec.
Intermediate: 5-10 heel pulls and 5-10 toe pulls (only rest abtou 30 sec between movements)
Beginner: either 5 kick up attempts or 30 sec chest to wall holds x 3 sets; rest 60 sec.
B. 5 Rounds For Time:
Double Unders x 25
Toes to Bar x 15
If you have a few double unders but you are not consistent, reduce the reps and only count your double unders.
If you have zero double udners and you really don't care to achieve them, do 50 single unders.
If you have zero but you DO want them, attempt them for 60 sec each round.
Toes to Bar - reduce reps if you cannot do unbroken for your first set.
Zero toes to bar? 5 stall bar skin the cats.
Monday, December 16, 2013
WARM UP
500 meter row @ 60 % intensity
2 minutes of double under or single under practice.
10 kick ups to squats
roles and shoulder opener (coach's choice)
A. Every 3 minutes, please do:
1 power clean plus 2 thrusters plus 1-2 strict muscle ups.
6 sets
Weight should be at about 75-80% of your max power clean. You must power clean the first rep, stand up and then start your thrusters.
If you do not have a strict muscle up, but you do have a kipping muscle up, please get a small spot and do 2 reps. IF the spot turns out to be more of a "heave" then, take a step back and start with bent arms, still doing 2 reps.
If you have both ring dips and pull ups, but no muscle up, I want 1 x 20 sec eccentric muscle up, spending at least 5 sec in the transition. DO NOT SINK UNDER THE RINGS! This is a common mistake and one I made for a solid year. The sinking motion kept me from achieving my strict muscle up and it was only when I figured that out (Or Odelia figured it out), that I started to perform multiple strict reps.
No pull ups or ring dips? 30 sec eccentric chin up.
No 30 sec eccentric chin up? 5 ring rows @ 31x3
Beginners: put yourself on a 3 minute clock and do: 3 power cleans followed by 3 thrusters. Keep the weight manageable.
500 meter row @ 60 % intensity
2 minutes of double under or single under practice.
10 kick ups to squats
roles and shoulder opener (coach's choice)
A. Every 3 minutes, please do:
1 power clean plus 2 thrusters plus 1-2 strict muscle ups.
6 sets
Weight should be at about 75-80% of your max power clean. You must power clean the first rep, stand up and then start your thrusters.
If you do not have a strict muscle up, but you do have a kipping muscle up, please get a small spot and do 2 reps. IF the spot turns out to be more of a "heave" then, take a step back and start with bent arms, still doing 2 reps.
If you have both ring dips and pull ups, but no muscle up, I want 1 x 20 sec eccentric muscle up, spending at least 5 sec in the transition. DO NOT SINK UNDER THE RINGS! This is a common mistake and one I made for a solid year. The sinking motion kept me from achieving my strict muscle up and it was only when I figured that out (Or Odelia figured it out), that I started to perform multiple strict reps.
No pull ups or ring dips? 30 sec eccentric chin up.
No 30 sec eccentric chin up? 5 ring rows @ 31x3
Beginners: put yourself on a 3 minute clock and do: 3 power cleans followed by 3 thrusters. Keep the weight manageable.
Saturday, December 14, 2013
Sunday, Dec 15, 2013 Bring on the Skills!
A. Power clean from blocks
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
B. If you have a decent kick up to handstand against the wall and you have graduated to elevated head chest to wall hspu, now is the time to work on your kipping handstand push up (CrossFit style).
If you are brand new to the movement, simply work on it for 15 minutes.
If you are familiar with it, but need to work on speed and volume, do the following:
AMRAP Kipping HSPU in 2 minutes.
rest 2 minutes
4 sets
Or, if they are not a problem for you, do the following:
Every minute on the minute, do:
5 kipping hspu
In the remaining time, do AMRAP kettlebell swings until you hit 100 swings. 35/55 lbs
If you are working on downward dog hspu, please do 5 reps x 5 sets; rest 100 sec.
Beginners: 5, 5, 5, 5
Intermediate/advanced: 3, 3, 3, 3
B. If you have a decent kick up to handstand against the wall and you have graduated to elevated head chest to wall hspu, now is the time to work on your kipping handstand push up (CrossFit style).
If you are brand new to the movement, simply work on it for 15 minutes.
If you are familiar with it, but need to work on speed and volume, do the following:
AMRAP Kipping HSPU in 2 minutes.
rest 2 minutes
4 sets
Or, if they are not a problem for you, do the following:
Every minute on the minute, do:
5 kipping hspu
In the remaining time, do AMRAP kettlebell swings until you hit 100 swings. 35/55 lbs
If you are working on downward dog hspu, please do 5 reps x 5 sets; rest 100 sec.
Friday, December 13, 2013
Flux Holiday Celebration - Sunday, Dec. 22nd (1-4pm)
To our Awesome Fluxers!
Coach Darci and I invite all of our Flux members to come to our Holiday Celebration at our 13th Ave location on Sunday, December 22nd from 1-4pm!
We know it's a busy time of the year, but we're hoping you will be able to stop in for even just a few minutes to enjoy some yummy treats, have a beverage, and celebrate the holidays with us!
We look forward to seeing you there!
Coach Charity and Coach Darci
Coach Darci and I invite all of our Flux members to come to our Holiday Celebration at our 13th Ave location on Sunday, December 22nd from 1-4pm!
We know it's a busy time of the year, but we're hoping you will be able to stop in for even just a few minutes to enjoy some yummy treats, have a beverage, and celebrate the holidays with us!
We look forward to seeing you there!
Coach Charity and Coach Darci
Sunday, December 8, 2013
Saturday, Dec 14, 2013
A. For Time:
Toes to Bar x 30
Box Jumps x 30 20/24"
Wall Balls x 30
Row x 30 calories
Burpees x 30
Kettlebell Swings x 30 35/55 lbs
BEGINNERS
7 skin the cats on stall bars
rest 15 sec.
10 box jumps or step ups
rest 30 sec.
5 wall balls
rest 30 sec
Row 10 calories
rest 30 sec.
5 burpees
rest 30 sec.
10 KB Swings
rest 30 sec.
2 sets
B. 90/90
PAILS and RAILs for Shoulders
1 simple Spina Flow Pattern
Toes to Bar x 30
Box Jumps x 30 20/24"
Wall Balls x 30
Row x 30 calories
Burpees x 30
Kettlebell Swings x 30 35/55 lbs
BEGINNERS
7 skin the cats on stall bars
rest 15 sec.
10 box jumps or step ups
rest 30 sec.
5 wall balls
rest 30 sec
Row 10 calories
rest 30 sec.
5 burpees
rest 30 sec.
10 KB Swings
rest 30 sec.
2 sets
B. 90/90
PAILS and RAILs for Shoulders
1 simple Spina Flow Pattern
Friday, December 13, 2013
Warm Up:
rotational L sits
tall muscle snatches
brachiation drills
A. 500 meter row
Rest 5 minutes.
3 Rounds for Time:
3-5 Kipping Muscle Ups
5 Snatches 95/135 lbs
Rest 5 minutes.
500 meter row
NOTE:
No Kipping Muscle Up? False grip ring pull ups.
No False grip ring pull ups? 5 kipping pull ups
No kipping pull ups but you do have a 30 sec eccentric chin up? Use a band for your pulling.
No 30 sec eccentric chin up? 5 ring rows. No tempo.
Beginners:
500 meter row @ 75% intensity
rest 2 minutes.
Ring rows x 5
rest 30 sec.
Hang Power Snatch or deadlifts x 5
rest 30 sec
5 sets
Rest 2 minutes.
500 meter row @ 75% intensity
rotational L sits
tall muscle snatches
brachiation drills
A. 500 meter row
Rest 5 minutes.
3 Rounds for Time:
3-5 Kipping Muscle Ups
5 Snatches 95/135 lbs
Rest 5 minutes.
500 meter row
NOTE:
No Kipping Muscle Up? False grip ring pull ups.
No False grip ring pull ups? 5 kipping pull ups
No kipping pull ups but you do have a 30 sec eccentric chin up? Use a band for your pulling.
No 30 sec eccentric chin up? 5 ring rows. No tempo.
Beginners:
500 meter row @ 75% intensity
rest 2 minutes.
Ring rows x 5
rest 30 sec.
Hang Power Snatch or deadlifts x 5
rest 30 sec
5 sets
Rest 2 minutes.
500 meter row @ 75% intensity
Thursday, Dec 12, 2013
A. 5 Rounds for Time:
Overhead Barbell Lunges x 20 steps 65/105 lbs
Burpees x10
B1. straddle ups x 5 x 3 sets
B2. wall bridges x 5 x 3 sets
B3. Jefferson curls x 10 with 30 sec hold x 3 sets
Overhead Barbell Lunges x 20 steps 65/105 lbs
Burpees x10
B1. straddle ups x 5 x 3 sets
B2. wall bridges x 5 x 3 sets
B3. Jefferson curls x 10 with 30 sec hold x 3 sets
Wednesday, Dec 11, 2013
In your warm up, please include tall muscle cleans and hip snaps. You have about 15 minutes for warm up.
A. 4 min AMRAP
Hang Power Clean x 5 95/145 lbs
Ring Dips x 2-5 (no support hold at top)
Box Jumps x 5 20/24"
Rest 6 minutes
3 Sets
No ring dip? Do bar dips
No bar dips? Do tricep bench push ups
Step ups are a good substitution for box jumps.
A. 4 min AMRAP
Hang Power Clean x 5 95/145 lbs
Ring Dips x 2-5 (no support hold at top)
Box Jumps x 5 20/24"
Rest 6 minutes
3 Sets
No ring dip? Do bar dips
No bar dips? Do tricep bench push ups
Step ups are a good substitution for box jumps.
Tuesday, December 10, 2013
A1.Shoulder opener (either with stall bars or plates off the floor) x 5 x 3 sets
A2. Bridge wall walks x 5 x 3 sets
B. step behinds and then shenobi
C. wrap and then wrap around
D. AMRAP Front Squats in 20 sec 75/105 lbs
rest 20 sec
AMRAP KB Swings in 20 sec 35/55 lbs
rest 20 sec
7 Sets
A2. Bridge wall walks x 5 x 3 sets
B. step behinds and then shenobi
C. wrap and then wrap around
D. AMRAP Front Squats in 20 sec 75/105 lbs
rest 20 sec
AMRAP KB Swings in 20 sec 35/55 lbs
rest 20 sec
7 Sets
Monday, December 9, 2013
A. 5 snatches @ 75-80% of your max
Rest 30 sec.
AMRAP in 2 minutes:
5 x Kipping HSPU
5 x Kipping Chest to bar Pull ups
7 x double unders
Rest 2 minutes.
4 sets
NOTE: intermediate please go on a 3 minute clock. This is you if you cannot do each round unbroken. You can also reduce reps to 3. The idea is to go hard and fast. It shouldn't be, do a rep or two, rest.
No kipping HSPU but you are close? Elevate head.
Not even close? downward dog HSPU
Beginners - do power snatches or, if your shoulder mobility is really poor, do deadlifts.
You may kip with a band ONLY if you have a 30 sec eccentric. For those with shoulder instability or injuries, strict x 2-3 chin ups or pull ups.
NO 30 sec eccentric and no strict? Please do 3 ring rows (sit in the chair if necessary). No tempo today.
Double Unders: single unders are fine. If you have a couple double unders and you would like to get better at them, simply reduce the reps.
Rest 30 sec.
AMRAP in 2 minutes:
5 x Kipping HSPU
5 x Kipping Chest to bar Pull ups
7 x double unders
Rest 2 minutes.
4 sets
NOTE: intermediate please go on a 3 minute clock. This is you if you cannot do each round unbroken. You can also reduce reps to 3. The idea is to go hard and fast. It shouldn't be, do a rep or two, rest.
No kipping HSPU but you are close? Elevate head.
Not even close? downward dog HSPU
Beginners - do power snatches or, if your shoulder mobility is really poor, do deadlifts.
You may kip with a band ONLY if you have a 30 sec eccentric. For those with shoulder instability or injuries, strict x 2-3 chin ups or pull ups.
NO 30 sec eccentric and no strict? Please do 3 ring rows (sit in the chair if necessary). No tempo today.
Double Unders: single unders are fine. If you have a couple double unders and you would like to get better at them, simply reduce the reps.
Shoulder Mobility Workshop Postponed
Hello Fluxers!
Due to some unforeseen circumstances we will have to postpone the should mobility workshop. I have posted classes for folks to sign up on the mindbody instead. The workshop will take place soon! Thanks for your understanding!
Coach Charity
Due to some unforeseen circumstances we will have to postpone the should mobility workshop. I have posted classes for folks to sign up on the mindbody instead. The workshop will take place soon! Thanks for your understanding!
Coach Charity
Saturday, December 7, 2013
Sunday, Dec 8, 2013
WARM UP
Rolling Warm up
Start with simple roll to staddle row to squat to pistol. Beginners, work mostly on rolling entire spine into floor.
Wrap step (no wrap around)
step behinds
shenobi
low gate work of choice
A. 12 back squats 95/135 lbs (from the rack)
Row 350 meter
12 burpees
Rest 5 mintues.
4 sets
Rolling Warm up
Start with simple roll to staddle row to squat to pistol. Beginners, work mostly on rolling entire spine into floor.
Wrap step (no wrap around)
step behinds
shenobi
low gate work of choice
A. 12 back squats 95/135 lbs (from the rack)
Row 350 meter
12 burpees
Rest 5 mintues.
4 sets
Tuesday, December 3, 2013
Sunday, December 1, 2013
Saturday, December 7, 2013
A. Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minutes to find your daily max.
Rest 2 minutes
B. HSPU
Beginner: Downward dog x 5 reps x 5 sets; rest 2 minutes
Intermediate: if you are ready for chest to wall eccentrics, do 20 sec x 5 sets; rest 90 sec. Get a spot if you are nervous.
Advanced: chest to wall @ 31x1 Have fun with this one! x 5 sets; rest 3 minutes
C. 8 minute Cindy
5 kipping pull ups
10 push ups
15 air squats
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minutes to find your daily max.
Rest 2 minutes
B. HSPU
Beginner: Downward dog x 5 reps x 5 sets; rest 2 minutes
Intermediate: if you are ready for chest to wall eccentrics, do 20 sec x 5 sets; rest 90 sec. Get a spot if you are nervous.
Advanced: chest to wall @ 31x1 Have fun with this one! x 5 sets; rest 3 minutes
C. 8 minute Cindy
5 kipping pull ups
10 push ups
15 air squats
Friday, Dec 6, 2013
WARM UP
Role and shublule
Trap 3 bench raises
A. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced with weighted bands: @ 30x1, 3, 3, 3, 3
B. Rowing
Advanced/Intermediate: 350 meter row @ 90% intensity. Your goal is to get the same time or a bit better on each set.
Rest 5 minutes
5 sets
Beginners: Row 500 meters @ 75% intensity. You are looking for consistent times.
Rest 3 minutes
5 sets
Role and shublule
Trap 3 bench raises
A. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced with weighted bands: @ 30x1, 3, 3, 3, 3
B. Rowing
Advanced/Intermediate: 350 meter row @ 90% intensity. Your goal is to get the same time or a bit better on each set.
Rest 5 minutes
5 sets
Beginners: Row 500 meters @ 75% intensity. You are looking for consistent times.
Rest 3 minutes
5 sets
Thursday, Dec 5, 2013
A. Pulling
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets
A note on Part A. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.
If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes
IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.
If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.
B. 5 push press
10 jumping barbell split squats
Rest 2 minutes
5sets
NOTE: When deciding a weight. You must be able to clean it from the floor. You want something that is heavy but manageable. This is not for time.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets
A note on Part A. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.
If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes
IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.
If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.
B. 5 push press
10 jumping barbell split squats
Rest 2 minutes
5sets
NOTE: When deciding a weight. You must be able to clean it from the floor. You want something that is heavy but manageable. This is not for time.
Wednesday, December 4, 2013
A. Back Squats
Beginners: 5, 5, 5
Intermediate/Advanced with weighted bands: 3, 3, 3, 3 @ 30x1
Rest 2 minutes.
B. Power Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minute to find your daily max.
C. 5 Rounds for Time
Double Unders x 20
Shoulder Taps x 20
KB Swings (Russian) x 20 35/55 lbs
Beginners: 5, 5, 5
Intermediate/Advanced with weighted bands: 3, 3, 3, 3 @ 30x1
Rest 2 minutes.
B. Power Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minute to find your daily max.
C. 5 Rounds for Time
Double Unders x 20
Shoulder Taps x 20
KB Swings (Russian) x 20 35/55 lbs
Tuesday, Dec 3, 2013
A. TGU
5, 5, 5
Rest only 60 seconds after you finish both arms. Don't be surprised if you have to keep it a bit lighter. Rest only 1 sec at the bottom of each movement. Beginners - rest a full 3 seconds.
B. AMRAP in 15 minutes:
hovering Push ups x 5
Strict Toes to Bar (advanced do 3-5 skin the cats, more advanced do 2-3 pass throughs) x 5
Alternating weighted pistols (hold a Kettlebell in each hand) x 10
NOTE: please expect some longer rests in between movements. This is a strength bias session so don't expect to burn through quickly.
If you don't have a push up and your back sags when you bend your elbows in the push up position, please do 15 sec contralateral holds x 2 reps per side.
IF you are really close to a perfect push up, and the problem is more chest/delt/tricep strength, do them elevated @ 31x1 x 5 reps
No strict toes to bar? Small kip.
NO kipping toes to bar? Stall bar skin the cats.
Pistols to an elevated height without weight for beginner and intermediate. Or, if you have pistols, but you are still weak in the bottom, do them without any extra weight.
5, 5, 5
Rest only 60 seconds after you finish both arms. Don't be surprised if you have to keep it a bit lighter. Rest only 1 sec at the bottom of each movement. Beginners - rest a full 3 seconds.
B. AMRAP in 15 minutes:
hovering Push ups x 5
Strict Toes to Bar (advanced do 3-5 skin the cats, more advanced do 2-3 pass throughs) x 5
Alternating weighted pistols (hold a Kettlebell in each hand) x 10
NOTE: please expect some longer rests in between movements. This is a strength bias session so don't expect to burn through quickly.
If you don't have a push up and your back sags when you bend your elbows in the push up position, please do 15 sec contralateral holds x 2 reps per side.
IF you are really close to a perfect push up, and the problem is more chest/delt/tricep strength, do them elevated @ 31x1 x 5 reps
No strict toes to bar? Small kip.
NO kipping toes to bar? Stall bar skin the cats.
Pistols to an elevated height without weight for beginner and intermediate. Or, if you have pistols, but you are still weak in the bottom, do them without any extra weight.
Monday, Dec 2, 2013
A. Press
Beginners: 5, 5, 5 @ 31x1
Intermediate: 3, 3, 3, 3
Advanced: Max single plus 2 sets of doubles.
B. Thrusters x 5 (See last week's numbers) Tough but manageable.
Rest 60 sec.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets
A note on Part B. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.
If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes
IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.
If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.
Beginners: 5, 5, 5 @ 31x1
Intermediate: 3, 3, 3, 3
Advanced: Max single plus 2 sets of doubles.
B. Thrusters x 5 (See last week's numbers) Tough but manageable.
Rest 60 sec.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets
A note on Part B. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.
If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes
IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.
If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.
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