Hey folks!
Wanna enter a 2.5 km snowshoe race on Feb 16 here in Regina? You can find all of the information below. This is a great excuse to GET OUTSIDE and enjoy some fresh air. We will be making a special WOD for the race that day. There is even a kids race too! There will be a beer tent with smokies and veggie dogs.
Also, I use the word "race" loosely. I intend on simply going out for a lovely day of snowshoeing.
And, if you have a winterized mountain bike you can enter that race instead!
Josh, one of our Flux students, is one of the organizers of the event. Check out the poster at Flux.
If you need snowshoes, please let me know.
http://reginaroadrunners.wordpress.com/2014/01/29/saskquatch-hustle-2014/#more-1685
Friday, January 31, 2014
Sunday, January 26, 2014
Saturday, Feb 1, 2014
Jan has turned into a beast ! He was on fire last night at lifting. He had a solid 140 lb strict press. He beat his personal records in both the front squat and deadlift. Front squat 220lb and deadlift 330lb !!!!!
A. Snatch
Beginner: From the blocks (power) 5, 5, 5, 5
Intermediate: 3, 3, 3, 3 (I prefer full but if mobility does not allow, do power).
Advanced: Take 20 min and find your 1RM.
B. For Time:
Shoulder taps x 60
Box Jumps x 10
Push ups x 10
Shoulder Taps x 40
Box Jumps x 10
Push Ups x 20
Shoulder Taps x 20
Box Jumps x 10
Push Ups x 30
Friday, Jan 31, 2014
A. Back Squat
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 5, 5, 5 @ 22x2
B. 5 Rounds for Time
Med Ball Squats x 20 14/20 lbs
Deadlifts x 9 205/315 lbs
Toes to Bar x 12
Beginners:
10 med ball squats (tall chest)
rest 30 sec
9 deadlifts
rest 30 sec
20 sec arch scap pulling or knees to chest. Arch scap pulling for anyone with instability in shoulders.
rest 30 sec.
4 sets
Coaches, as usual, these wods are GUIDELINES. Please prescribe accordingly based on the individual.
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced: 5, 5, 5 @ 22x2
B. 5 Rounds for Time
Med Ball Squats x 20 14/20 lbs
Deadlifts x 9 205/315 lbs
Toes to Bar x 12
Beginners:
10 med ball squats (tall chest)
rest 30 sec
9 deadlifts
rest 30 sec
20 sec arch scap pulling or knees to chest. Arch scap pulling for anyone with instability in shoulders.
rest 30 sec.
4 sets
Coaches, as usual, these wods are GUIDELINES. Please prescribe accordingly based on the individual.
Thursday, January 30, 2014
A. Cleans
Beginners: Hang Power Cleans
5, 5, 5, 5
Intermediate and Advanced: cleans - 3, 3, 3, 3
B. 5 Rounds for Time:
Power Jerks x 10 85/135 lbs
Kipping Muscle Ups x 5/7
Beginners: Hang Power Cleans
5, 5, 5, 5
Intermediate and Advanced: cleans - 3, 3, 3, 3
B. 5 Rounds for Time:
Power Jerks x 10 85/135 lbs
Kipping Muscle Ups x 5/7
Wednesdsay, January 29, 2014
A. Back Squat
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced do 3 sets only.
B. Row 300 meters
Alternating Sandbag Cleans x 20
Burpees x 12
Rest 90 sec.
5 sets
B. Beginners:
row @ 75% intensity
rest 30 sec.
alternating sandbag cleans x 10 (pick a very manageable weight).
Rest 30 sec.
5 burpees
Rest 60 sec.
5 sets
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced do 3 sets only.
B. Row 300 meters
Alternating Sandbag Cleans x 20
Burpees x 12
Rest 90 sec.
5 sets
B. Beginners:
row @ 75% intensity
rest 30 sec.
alternating sandbag cleans x 10 (pick a very manageable weight).
Rest 30 sec.
5 burpees
Rest 60 sec.
5 sets
Tuesday, January 28, 2014
A. (power) Snatch
Beginner: 5, 5, 5, 5 (power and from the hang) If you display excellent scapular activation and a tight lumbar spine, then you may do a full snatch.
Intermediate: Snatch 3, 3, 3, 3 (Let's work on those mechanics. Only go up if your lifts are pretty. If you press out DO NOT go up. It is too dangerous and you will give your coach a heart attack.
Advanced: Snatch
Same as intermediate
B. BENCHMARK
DIANE
21-15-9 For Time:
Deadlifts 155/225 lbs
HSPU (you may kip)
INTERMEDIATE:
If you are not even close to a kipping hspu but you have entered the OPEN, please do push ups. Reduce reps if necessary. SHould be able to do 10 push ups unbroken to do prescribed numbers.
If you are not competing in the OPEN, and you do not have kipping hspu and you are not close, please do Downward dog (same rep scheme).
BEGINNER:
10 deadlifts
rest 15 sec
7 downward dog hspu
rest 60 sec
5 sets
Beginner: 5, 5, 5, 5 (power and from the hang) If you display excellent scapular activation and a tight lumbar spine, then you may do a full snatch.
Intermediate: Snatch 3, 3, 3, 3 (Let's work on those mechanics. Only go up if your lifts are pretty. If you press out DO NOT go up. It is too dangerous and you will give your coach a heart attack.
Advanced: Snatch
Same as intermediate
B. BENCHMARK
DIANE
21-15-9 For Time:
Deadlifts 155/225 lbs
HSPU (you may kip)
INTERMEDIATE:
If you are not even close to a kipping hspu but you have entered the OPEN, please do push ups. Reduce reps if necessary. SHould be able to do 10 push ups unbroken to do prescribed numbers.
If you are not competing in the OPEN, and you do not have kipping hspu and you are not close, please do Downward dog (same rep scheme).
BEGINNER:
10 deadlifts
rest 15 sec
7 downward dog hspu
rest 60 sec
5 sets
Monday, January 27, 2014
WARM UP
Ido's squat routine.
A. Clean to Thruster
Beginners: 7, 7, 7, 7 (As deep as your mobility will allow without losing tension in lower back). No maxes.
Intermediate: As long as you display proper bio-mechanics, I want you to fail today. That's right, fail. 3, 3, 3, 3 (Don't fail until your last set). And of course, be sensible.
Advanced: You have 20 minutes to find your 3 RM clean to thruster. Warm up properly and don't make ridiculously huge jumps.
B. ADVANCED
20 sec amrap thrusters 65/95 lbs
20 sec amrap Chest to Bar kipping pull ups
rest 40 sec.
5 sets
INTERMEDIATE
45 sec AMRAP Thrustes (adjust weight accordingly)
45 sec AMRAP chest to bar kipping pull ups or, if you are not ready for this, chin over the bar.
(NOTE: YOu must EARN the right to use a band. If you do not have a 30 sec eccentric chin up or if you can't hold yourself with chin over the bar for 10 sec, do beginner pulling). IF you are competing in the open and you do not have a kipping chin up/pull up yet, try and go down a band size today.
NOTE: you are intermediate if you cannot do 5 unbroken kipping pull ups.
BEGINNER
10 thrusters
5 ring rows @ 30x1
Rest 60 sec.
5 sets
NOTE: IF you have excellent technique on your thruster but you cannot do a kipping chin up or pull-up, you may do intermediate but substitute kipping with ring rows.
Ido's squat routine.
A. Clean to Thruster
Beginners: 7, 7, 7, 7 (As deep as your mobility will allow without losing tension in lower back). No maxes.
Intermediate: As long as you display proper bio-mechanics, I want you to fail today. That's right, fail. 3, 3, 3, 3 (Don't fail until your last set). And of course, be sensible.
Advanced: You have 20 minutes to find your 3 RM clean to thruster. Warm up properly and don't make ridiculously huge jumps.
B. ADVANCED
20 sec amrap thrusters 65/95 lbs
20 sec amrap Chest to Bar kipping pull ups
rest 40 sec.
5 sets
INTERMEDIATE
45 sec AMRAP Thrustes (adjust weight accordingly)
45 sec AMRAP chest to bar kipping pull ups or, if you are not ready for this, chin over the bar.
(NOTE: YOu must EARN the right to use a band. If you do not have a 30 sec eccentric chin up or if you can't hold yourself with chin over the bar for 10 sec, do beginner pulling). IF you are competing in the open and you do not have a kipping chin up/pull up yet, try and go down a band size today.
NOTE: you are intermediate if you cannot do 5 unbroken kipping pull ups.
BEGINNER
10 thrusters
5 ring rows @ 30x1
Rest 60 sec.
5 sets
NOTE: IF you have excellent technique on your thruster but you cannot do a kipping chin up or pull-up, you may do intermediate but substitute kipping with ring rows.
Saturday, January 25, 2014
Sunday, January 26, 2014
A. Back Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: Go up in weight with each set. Last set should be tough but not to failure.
B. 10 Rounds for time
Double Unders x 10
Wall balls x 5 14/20 lbs
Beginners:
5 wall balls
rest 15 sec,
30 single unders
rest 60 sec.
7 sets
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: Go up in weight with each set. Last set should be tough but not to failure.
B. 10 Rounds for time
Double Unders x 10
Wall balls x 5 14/20 lbs
Beginners:
5 wall balls
rest 15 sec,
30 single unders
rest 60 sec.
7 sets
How to Become a Better Mover.
Appreciate the PROCESS!
When it comes to learning movements such as the au cortado - the one that Joan is doing in the photos - you must realize that the larger movement is made up of so many tiny pieces. It is best not to jump ahead to progressions that are beyond your capabilities. People will typically get ahead of themselves after they watch someone do the movement effortlessly. I am guilty of this too but I have learned to recognize that behind the beauty of efficiency is hours of hard work. Whether it is the very first progression of a movement or a finalized product (if there even is such a thing), efficiency in movement is beauty and the eye recognizes this.
So take a look at the two photos below of Joan. Joan has spent a solid 6 months playing with the first progression of the au cortado (heel to butt, leg straight, flat hand, shoulder over the wrist). As she became stronger and her wrists adapted to the weight required to perform the movement, she moved to the second progression, which was to add the jump. This is what she is currently working on.
In the second photo you can see that she is conservative with her jump. She holds back from taking her hips and shoulders over the wrists. In the first photo her heel is neatly tucked into her butt and she is almost perfectly stacked over the wrists. These details are what count. It is clear to the untrained eye that the movement in the first photo looks "right." Had Joan not taken the time to work on those little details of the first progression and yes, made them beautiful, she could not have progressed to this second level.
Congratulations Joan. And as an aside, how cool is it that she can teach her two grandsons how to do the au cortado?
Keep Moving and Stay Young!
Darci
When it comes to learning movements such as the au cortado - the one that Joan is doing in the photos - you must realize that the larger movement is made up of so many tiny pieces. It is best not to jump ahead to progressions that are beyond your capabilities. People will typically get ahead of themselves after they watch someone do the movement effortlessly. I am guilty of this too but I have learned to recognize that behind the beauty of efficiency is hours of hard work. Whether it is the very first progression of a movement or a finalized product (if there even is such a thing), efficiency in movement is beauty and the eye recognizes this.
So take a look at the two photos below of Joan. Joan has spent a solid 6 months playing with the first progression of the au cortado (heel to butt, leg straight, flat hand, shoulder over the wrist). As she became stronger and her wrists adapted to the weight required to perform the movement, she moved to the second progression, which was to add the jump. This is what she is currently working on.
In the second photo you can see that she is conservative with her jump. She holds back from taking her hips and shoulders over the wrists. In the first photo her heel is neatly tucked into her butt and she is almost perfectly stacked over the wrists. These details are what count. It is clear to the untrained eye that the movement in the first photo looks "right." Had Joan not taken the time to work on those little details of the first progression and yes, made them beautiful, she could not have progressed to this second level.
Congratulations Joan. And as an aside, how cool is it that she can teach her two grandsons how to do the au cortado?
Keep Moving and Stay Young!
Darci
Friday, January 24, 2014
Saturday, January 25, 2014
A. Back Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: Go up in weight with each set. Last set should be tough but not to failure.
B. 10 Rounds for time
Double Unders x 10
Wall balls x 5 14/20 lbs
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: Go up in weight with each set. Last set should be tough but not to failure.
B. 10 Rounds for time
Double Unders x 10
Wall balls x 5 14/20 lbs
Thursday, January 23, 2014
Friday, January 24, 2014
A. Advanced
Clean x 3, 3, 3, 3
Go up in weight with each set. Last set should be close to failure. Should not be touch and go, but rather give yourself a 2-3 second reset on each rep.
Intermediate: 5, 5, 5, 5
Same instruction as above.
Beginner: 7, 7, 7, 7 Possibly from the hang and power, based on technique and mobility.
Not close to failure.
B. AMRAP in 10 minutes:
5 strict chin ups or pull ups (advanced do weighted)
5 ring dips
6 weighted pistols (You choose the weight).
C. 2000 meter row for time.
For the busy class, have half begin with B and half begin with C.
Part B. Beginners: ring rows @ 31x1
tricep bench push ups (weighted if possible).
Pistols to a chosen height
Intermediate: do bar dips.
Part C. Beginners: Row 1000 meters but at 70-80% intensity.
Clean x 3, 3, 3, 3
Go up in weight with each set. Last set should be close to failure. Should not be touch and go, but rather give yourself a 2-3 second reset on each rep.
Intermediate: 5, 5, 5, 5
Same instruction as above.
Beginner: 7, 7, 7, 7 Possibly from the hang and power, based on technique and mobility.
Not close to failure.
B. AMRAP in 10 minutes:
5 strict chin ups or pull ups (advanced do weighted)
5 ring dips
6 weighted pistols (You choose the weight).
C. 2000 meter row for time.
For the busy class, have half begin with B and half begin with C.
Part B. Beginners: ring rows @ 31x1
tricep bench push ups (weighted if possible).
Pistols to a chosen height
Intermediate: do bar dips.
Part C. Beginners: Row 1000 meters but at 70-80% intensity.
More Classes added for next week and in February!
We know things are super busy at the gym and we are working hard to add
extra classes. Please check the schedule for changes.
Starting next week we have added:
Tuesday - WOD at 3:15pm and Movement and Mobility at 4:15pm
Wednesday - Just Mobility will be replacing MoMo at 6:15pm
Starting in February we will be adding:
Wednesday - Flux House Blend at 5:15pm and Sunday at 9 am, and Open Gym on Sundays!
Starting next week we have added:
Tuesday - WOD at 3:15pm and Movement and Mobility at 4:15pm
Wednesday - Just Mobility will be replacing MoMo at 6:15pm
Starting in February we will be adding:
Wednesday - Flux House Blend at 5:15pm and Sunday at 9 am, and Open Gym on Sundays!
Wednesday, January 22, 2014
Flux Coaching Team - Spotlight #1: Featuring the Spectacular Coach Mieka Boehmer
Flux Coaching = Expert Coaching!
Introduction to our New Coaching Profile Series
As you are all aware, education is critical to the elite level of coaching you receive at Flux - School of Human Movement.
Where else will you find full time coaches with highly specialized
knowledge in the fields of: movement, mobility, gymnastics, capoeira,
olympic weightlifting, CrossFit, and bouldering? At Flux - School of Human Movement we have all of this in house!
What should you look for in a coach? Does your gym support education initiatives for your coach beyond CrossFit "certs"?
Has
your coach taken any courses outside of CrossFit certifications? Does
your coach make an effort to travel to learn from elite teachers outside
of the city, the province, and the country? Does your gym bring in
experts and specialists in their respective fields for courses,
workshops and residencies? If your gym offers specialized classes in
mobility and gymnastics, do they have to bring in outside sources or do their in-house coaches have the required knowledge to teach? After all, it makes sense if a gym is going to offer a fully integrated system of moving and learning that each coach has the knowledge and experience to teach in an integrative matter.
Movement is all encompassing. The body in practice is not
compartmentalized, so why should a teacher's knowledge be segmented into
isolated fields? When you do a CrossFit WOD at Flux, you can be
confident that coaches such as Coach Mieka have the knowledge to help
you work through mobility issues and nagging injuries from days gone by.
Quite frankly, without our coaches' tireless enthusiasm to always be
learning, Flux would not be such a unique place.
After 4 years of being the ONLY CrossFit affiliate in Saskatchewan
- and for many years the world - to offer courses in mobility and
gymnastics, Flux is constantly raising the bar. In the past year we have
witnessed many CrossFits add Gymnastics and Mobility classes to their
schedules, whereas at Flux, elite levels of movement, mobility, and
gymnastics programming and coaching has been integral for many years! At
Flux, we understood very early on the importance of movement freedom, and our integration of mobility is well beyond foam rollers and bands.
Our level of expertise in the disciplines of mobility and movement
complexity are higher than most other gyms because of our commitment to
education initiatives, and our focus on working with world renowned
experts. You can be assured that at Flux - School of Human Movement,
our coaching expertise sets us far apart from other CrossFits, gyms, and
studios!
Charity
and I are truly proud of the hard work and ongoing commitment to
education that our Flux coaches, such as Coach Mieka highlighted here in
this first coaching profile, put into their daily practices. Coach
Mieka trains a minimum of 10 hours a week and part of this time is
dedicated to researching movement practices. This is a critical element
of her job as it ensures that each progression of a movement is well
thought through.
Yours,
Coach Darci and Charity
Spotlight #1 on Flux Coaching Team: Featuring the Spectacular Coach Mieka Boehmer
Below
is a short bio of some of Mieka's accomplishments over the last few
years. There is also a lovely video of Coach Mieka in action. Be sure to
watch it!
It isn't hard to stay motivated when you have people like Darci, Ido, and Odelia mentoring you and showing you how much better life is when you train to have movement freedom. I have recently started helping to program the Movement & Mobility class, as well as the Acrobatics and Teen programs. I have spent over 150 hours working under Ido and Odelia and that is where I have learned most of my gymnastics, acrobatics, movement, and mobility training.
I really enjoyed learning under Coach Pierre Auge and Olympic medalist and multiple world record holder, Coach Alex Varbanov. In total I have spent 6 days training with them, learning about the Bulgarian Method for Olympic weightlifting. The first course I took with Coach Pierre was Agastsu Weightlifting Certification, then the Varbanov Weightlifting Course with Coach Alex.
In May of last year, Dr. Spina, opened my eyes to getting through some of my own mobility weaknesses. After completing his course on Functional Range Conditioning I have been able to eliminate my own old injuries completely. His course was very valuable to me.
In 2006 I graduated from Western College of Remedial Massage Therapy. My education and experience as a massage therapist has helped me understand movement as a coach even more. I really enjoy Anatomy and Physiology. To expand on those topics, I went to Arizona to work with James Fitzgerald of OPT for his Exercise and Physiology Certification. I feel very fortunate that Flux encourages and financially supports us to continue our education.
Some of the things I am currently working towards are a 60 second freestanding handstand, press to handstand, and competing in the 800m in track & field this coming outdoor season. My favorite movement to do is the QDR rotation!
CrossFit Open Registration
Hi there,
Several of you have already signed up for the CrossFit Open, which begins Feb 26. YOu need to commit one workout a week for 5 weeks. Take a look at the sentiments offered by one CrossFitter below. You don't have to be a superstar. You don't need muscle ups or bodyweight snatches or double unders. Give it a try!
http://nikimathias.com/body/7-reasons-why-you-should-do-the-crossfit-games-open-yes-you/
Several of you have already signed up for the CrossFit Open, which begins Feb 26. YOu need to commit one workout a week for 5 weeks. Take a look at the sentiments offered by one CrossFitter below. You don't have to be a superstar. You don't need muscle ups or bodyweight snatches or double unders. Give it a try!
http://nikimathias.com/body/7-reasons-why-you-should-do-the-crossfit-games-open-yes-you/
Thursday, January 23, 2014
A. OHS
Beginners: 7, 7, 7, 7
Intermediate/advanced: 3, 3, 3, 3
B. AMRAP in 10 minutes:
Deadlift x 7 185/275 lbs (these should be unbroken on first two rounds)
Press x 7 55/85 lbs (these should be unbroken on first two rounds)
Burpees x 7
Beginners:
Rest 60 sec after each movement
5 sets
Beginners: 7, 7, 7, 7
Intermediate/advanced: 3, 3, 3, 3
B. AMRAP in 10 minutes:
Deadlift x 7 185/275 lbs (these should be unbroken on first two rounds)
Press x 7 55/85 lbs (these should be unbroken on first two rounds)
Burpees x 7
Beginners:
Rest 60 sec after each movement
5 sets
Tuesday, January 21, 2014
Flux Coaching Team - Spotlight #1: Featuring the Spectacular Coach Mieka Boehmer
Flux Coaching = Expert Coaching!
Introduction to our New Coaching Profile Series
As you are all aware, education is critical to the elite level of coaching you receive at Flux - School of Human Movement. Where else will you find full time coaches with highly specialized knowledge in the fields of: movement, mobility, gymnastics, capoeira, olympic weightlifting, CrossFit, and bouldering? At Flux - School of Human Movement we have all of this in house!
What should you look for in a coach? Does your gym support education initiatives for your coach beyond CrossFit "certs"?
Has your coach taken any courses outside of CrossFit certifications? Does your coach make an effort to travel to learn from elite teachers outside of the city, the province, and the country? Does your gym bring in experts and specialists in their respective fields for courses, workshops and residencies? If your gym offers specialized classes in mobility and gymnastics, do they have to bring in outside sources or do their in-house coaches have the required knowledge to teach? After all, it makes sense if a gym is going to offer a fully integrated system of moving and learning that each coach has the knowledge and experience to teach in an integrative matter. Movement is all encompassing. The body in practice is not compartmentalized, so why should a teacher's knowledge be segmented into isolated fields? When you do a CrossFit WOD at Flux, you can be confident that coaches such as Coach Mieka have the knowledge to help you work through mobility issues and nagging injuries from days gone by. Quite frankly, without our coaches' tireless enthusiasm to always be learning, Flux would not be such a unique place.
After 4 years of being the ONLY CrossFit affiliate in Saskatchewan - and for many years the world - to offer courses in mobility and gymnastics, Flux is constantly raising the bar. In the past year we have witnessed many CrossFits add Gymnastics and Mobility classes to their schedules, whereas at Flux, elite levels of movement, mobility, and gymnastics programming and coaching has been integral for many years! At Flux, we understood very early on the importance of movement freedom, and our integration of mobility is well beyond foam rollers and bands. Our level of expertise in the disciplines of mobility and movement complexity are higher than most other gyms because of our commitment to education initiatives, and our focus on working with world renowned experts. You can be assured that at Flux - School of Human Movement, our coaching expertise sets us far apart from other CrossFits, gyms, and studios!
Charity and I are truly proud of the hard work and ongoing commitment to education that our Flux coaches, such as Coach Mieka highlighted here in this first coaching profile, put into their daily practices. Coach Mieka trains a minimum of 10 hours a week and part of this time is dedicated to researching movement practices. This is a critical element of her job as it ensures that each progression of a movement is well thought through.
Yours,
Coach Darci and Charity
Spotlight #1 on Flux Coaching Team: Featuring the Spectacular Coach Mieka Boehmer
Below is a short bio of some of Mieka's accomplishments over the last few years. There is also a lovely video of Coach Mieka in action. Be sure to watch it!
It isn't hard to stay motivated when you have people like Darci, Ido, and Odelia mentoring you and showing you how much better life is when you train to have movement freedom. I have recently started helping to program the Movement & Mobility class, as well as the Acrobatics and Teen programs. I have spent over 150 hours working under Ido and Odelia and that is where I have learned most of my gymnastics, acrobatics, movement, and mobility training.
I really enjoyed learning under Coach Pierre Auge and Olympic medalist and multiple world record holder, Coach Alex Varbanov. In total I have spent 6 days training with them, learning about the Bulgarian Method for Olympic weightlifting. The first course I took with Coach Pierre was Agastsu Weightlifting Certification, then the Varbanov Weightlifting Course with Coach Alex.
In May of last year, Dr. Spina, opened my eyes to getting through some of my own mobility weaknesses. After completing his course on Functional Range Conditioning I have been able to eliminate my own old injuries completely. His course was very valuable to me.
In 2006 I graduated from Western College of Remedial Massage Therapy. My education and experience as a massage therapist has helped me understand movement as a coach even more. I really enjoy Anatomy and Physiology. To expand on those topics, I went to Arizona to work with James Fitzgerald of OPT for his Exercise and Physiology Certification. I feel very fortunate that Flux encourages and financially supports us to continue our education.
Some of the things I am currently working towards are a 60 second freestanding handstand, press to handstand, and competing in the 800m in track & field this coming outdoor season. My favorite movement to do is the QDR rotation!
Sustenance and Sustainability - A Hunter's Journey
Flux CrossFit - School of Human Movement is proud to present Mr. Philip Brass of the Peepeekisis First Nation as the second speaker in our Entangled Animal Speaker's Series. Mr. Brass will be speaking on the topic of "Sustenance and Sustainability - A Hunter's Journey". Mr. Brass believes that the practice and topic of Hunting is a real lynch pin that connects many important issues such as GMO's, climate/habitat change, food security as well as spirituality/religion. In this talk, Mr. Brass will provide his history as a hunter, as well as the politics of hunting in relation to his experience. Mr. Brass will also speak to the practicalities and challenges of hunting.
This talk will take place at Flux CrossFit - School of Human Movement, 3424 13th Avenue on Sunday, January 26 at 2:30 pm. This event is FREE but we will be accepting donations for the Non-Profit organization - People For Animals.
The Entangled Animal Speaker's Series was created by Principal Coach and Owner of Flux CrossFit - School of Human Movement, Darci Anderson, as a way for people to critically engage with and ask questions on topics related to food, health and ecology. Our first guest speaker was Dr. Shannon Hayes, author of Long Way on a Little and The Radical Homemaker's Guide.
Monday, January 20, 2014
Wednesday, January 22, 2014
A1. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Find a 3 RM in 20 minutes.
A2. HSPU or Downward Dog HSPU
If you are competing in the open, skip A2 and go to B.
ADVANCED: chest to wall hspu x 3-5 reps x 4 sets
Intermediate: elevated height chest to wall hspu x 5 reps x 4 sets
Beginner: downward dog x 5 reps x 4 sets
B. On a 90 sec clock:
Kipping HSPU x 10
Double Unders x 25 (no double unders? Do single unders or practice for 30 sec)
AMRAP Toes to Bar in remaining time.
Rest 4 minutes.
5 sets
Intermediate: reduce the reps
Beginners: push ups instead of kipping hspu
30 sec arch scap pulling.
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Find a 3 RM in 20 minutes.
A2. HSPU or Downward Dog HSPU
If you are competing in the open, skip A2 and go to B.
ADVANCED: chest to wall hspu x 3-5 reps x 4 sets
Intermediate: elevated height chest to wall hspu x 5 reps x 4 sets
Beginner: downward dog x 5 reps x 4 sets
B. On a 90 sec clock:
Kipping HSPU x 10
Double Unders x 25 (no double unders? Do single unders or practice for 30 sec)
AMRAP Toes to Bar in remaining time.
Rest 4 minutes.
5 sets
Intermediate: reduce the reps
Beginners: push ups instead of kipping hspu
30 sec arch scap pulling.
Tuesday, January 21, 2014
A. Power Snatch
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes hit a 1RM.
B. AMRAP Shoulder Taps in 30 sec (line should be no more than 1 foot from wall for advanced).
Rest 30
AMRAP Kettlebell swings in 30 sec 35/55 lbs
Rest 30 sec
AMRAP jumping air squats in 30 sec.
Rest 60 sec.
5 sets
Beginners:
30 sec chest to wall hold
rest 30 sec
10 Kettlebell swings
rest 30 sec.
5-10 air squats @ 2222
rest 60 sec.
3-5 sets
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 20 minutes hit a 1RM.
B. AMRAP Shoulder Taps in 30 sec (line should be no more than 1 foot from wall for advanced).
Rest 30
AMRAP Kettlebell swings in 30 sec 35/55 lbs
Rest 30 sec
AMRAP jumping air squats in 30 sec.
Rest 60 sec.
5 sets
Beginners:
30 sec chest to wall hold
rest 30 sec
10 Kettlebell swings
rest 30 sec.
5-10 air squats @ 2222
rest 60 sec.
3-5 sets
Thursday, January 16, 2014
Monday, January 20, 2013
A. Back Squats
Advanced: Find a 3 RM in 20 minutes.
Intermediate and Beginners: 5, 5, 5 @ 22x2; rest 2 minutes.
B.
Kipping Pull ups x 20
Push Jerk x 12 95/135 lbs
Box Jumps x 20 20/24"
Burpees x 15
Rest 5 minutes
3 sets
Intermediate:
Simply reduce the reps and weight.
Beginners:
7 ring rows @ 31x3 (sit in the "chair" when necessary)
10 push press
10 Box jumps or step ups
5 burpees
rest 3 minutes
4 sets
Advanced: Find a 3 RM in 20 minutes.
Intermediate and Beginners: 5, 5, 5 @ 22x2; rest 2 minutes.
B.
Kipping Pull ups x 20
Push Jerk x 12 95/135 lbs
Box Jumps x 20 20/24"
Burpees x 15
Rest 5 minutes
3 sets
Intermediate:
Simply reduce the reps and weight.
Beginners:
7 ring rows @ 31x3 (sit in the "chair" when necessary)
10 push press
10 Box jumps or step ups
5 burpees
rest 3 minutes
4 sets
Sunday, January 19, 2013
A. Turkish Get Ups
Advanced: 1 RM/side x 7 sets (go up in weight with each set. Use a barbell); rest 2 min
Intermediate: 3RM x 4 sets (go up in weight with each set); rest 2 min
Beginners: 10 reps x 3 sets; rest 90 sec.
B. 2 Rounds AFAP
DB clean thrusters x 7 25/45 lbs (Hold a db in each hand).
mountain climbers x 40
Rest 60 sec.
5 sets
Advanced: 1 RM/side x 7 sets (go up in weight with each set. Use a barbell); rest 2 min
Intermediate: 3RM x 4 sets (go up in weight with each set); rest 2 min
Beginners: 10 reps x 3 sets; rest 90 sec.
B. 2 Rounds AFAP
DB clean thrusters x 7 25/45 lbs (Hold a db in each hand).
mountain climbers x 40
Rest 60 sec.
5 sets
Monday, January 13, 2014
2013 - Year in Review
Happy New Year to all of the students at Flux - School of Human Movement!
Here are some highlights of the past year:
Our coaches did an intensive course with Dr. Andreo Spina, founder of Functional Range Conditioning. This course was an absolute necessity as it provided a stepping stone for very beginner movers to begin the long journey to movement freedom. As a sidenote, Dr. Spina works with the Chicago Cubs strength trainers as well as other Major League Baseball Teams.
We built a bouldering wall in our backyard space and subsequently had Sean Milligan (bouldering expert) in for a 2-day course in bouldering.
We added 3 new types of classes to our diverse schedule: Just Mobility, Acrobatics and Bouldering.
We sent three Flux coaches to the Movement Camp in Singapore - Mieka, Derek and Darci. For one week, we trained 6 hours a day and attended 3 hours a day of lecture with Ido Portal, Odelia Goldschmidt, and Josef Fruzek.
Movement specialist, Odelia G. visited twice to Flux in the year, each time doing a two or three week residency. Our head coaches - Mieka, Luke and Darci trained every day for 4 hours with her. Jane and Dallas often joined in as well. This is a good time to mention how truly thankful I am to have the level of expertise that we do in our full time and part time coaches.
We developed our Entangled Animal Speaker's Series and hosted our first guest, Dr. Shannon Hayes, author of Long Way on A Little and The Radical Homemakers Guide.
We continued with our third annual Flux Community Garden and I do believe this year was our most plentiful bounty yet. Thanks to Jane's organizational skills, we had the garden weeded and watered on a regular basis.
Sandi and I traveled to Toronto for an advanced Weightlifting course under the legends themselves Coach Ivan Abijiev and his athlete and now coach, Alex Varbanov. It is so critical to Flux's success that we continue to travel and study under such prominent teachers and mentors. There is no doubt that our Junior Weightlifting Team has been as successful as it is precisely because we continue to seek out the best in their respective fields.
We continued our support of the Non-Profit Group People for Animals. 100 percent of your late fees went to People for Animals and Flux once again matched those fees. For the second year Flux is a Bronze level sponsor, donating over 1000 dollars to the group.
Flux also had the opportunity to work with and subsidize the North Central Laker's Football team off-season training. We had about a dozen junior boys learn and compete in the sport of Olympic weightlifting.
Flux also coordinated a volunteer program with People for Animals. What does this look like? Every year, Flux sets aside four 6-month memberships in exchange for volunteer hours with People for Animals. So far, we have one Flux volunteer, Melissa Sargeant-Radomski. If you know anyone who would like to come to Flux and is interested in volunteering for a portion of their membership costs, please let us know!
Heid Gruetzner came on full time as our resident Flux Massage Therapist. This has proven to be very successful as it has allowed for much greater continuity of care between Heidi and our coaches.
Flux formed a corporate health sponsorship with Aspen Medical. I truly believe that Aspen is leading the way in corporate health. Jacob's enthusiasm for health and movement is infectious and he continues to work hard to make Aspen the healthiest company in Canada. It has been a great joy to witness so many folks from Aspen accomplish their movement goals. Below are some of the good people of Aspen Medical.
We also started a partnership with the local Non-Profit Group Street Culture. What is Street Culture? Street Culture Kidz Project is a non-profit, charitable organization in Regina, Saskatchewan that mentors and supports under-serviced youth. Using social entrepreneurialism and positive adult role models, they connect with youth to help them work through changing their lives. Below we have Kim and Sherry from Street Culture.
We hired 3 new staff members, Ariane, Matt, and Lucas. Some of you may not know this, but Ariane is one of the original Flux members from 5 years ago. She used to coach primarily at our satellite campus, SeedMaster. Now, she is working full time at Flux as Manager of Business Operations. She continues to coach as well.
Matt and Lucas are our newest coaches:
Lucas is in his first year of Kinesiology with a background in Olympic Weightlifting and CrossFit. Lucas competed at the CrossFit World Games as a Junior athlete in 20011. He has taken quite quickly to the acrobatics, and movement and mobility. He most recently completed Dr. Spina's Functional Range Conditioning Course.
Matt has been an enthusiastic member of Flux for many years. He also recently completed Dr. Spina's Functional Range Conditioning Course. Matt is a true generalist, as he feels equally at home with olympic weightlifting and our movement work.
Sandi Klempner (coach and athlete) received a bronze medal at the Senior National Olympic Weightlifting Competition, held in Edmonton!
I was chosen to be one of the provincial Weightlifting coaches for both Junior and Senior Nationals.
Flux had one junior - Braiden Baer, compete at Junior Nationals last January. This January, Flux will send two juniors to represent at Nationals, Braiden and Colton. Myself, along with Chad Benko, will be the two head coaches for Team Saskatchewan.
Kat and Sandi both competed at Western Canadians
Melissa Mushanski won first place in the Women's Division 2 competition at FrostFit in Winnipeg.
And last, but certainly not least, YOU! There is no Flux without all of you. I believe we have the BEST COMMUNITY OF MOVERS in the country. It has been such a pleasure to watch you achieve hard earned goals. I have witnessed so many people achieve "firsts" this past year - push ups, pull ups, muscle ups, hspu, pistols, etc. Time and time again we are told what a unique and special place Flux is and I truly believe it is all of you that make it so. I wish you great happiness and health in 2014.
Keep Moving!
Darci
Here are some highlights of the past year:
Our coaches did an intensive course with Dr. Andreo Spina, founder of Functional Range Conditioning. This course was an absolute necessity as it provided a stepping stone for very beginner movers to begin the long journey to movement freedom. As a sidenote, Dr. Spina works with the Chicago Cubs strength trainers as well as other Major League Baseball Teams.
We built a bouldering wall in our backyard space and subsequently had Sean Milligan (bouldering expert) in for a 2-day course in bouldering.
We added 3 new types of classes to our diverse schedule: Just Mobility, Acrobatics and Bouldering.
We sent three Flux coaches to the Movement Camp in Singapore - Mieka, Derek and Darci. For one week, we trained 6 hours a day and attended 3 hours a day of lecture with Ido Portal, Odelia Goldschmidt, and Josef Fruzek.
Movement specialist, Odelia G. visited twice to Flux in the year, each time doing a two or three week residency. Our head coaches - Mieka, Luke and Darci trained every day for 4 hours with her. Jane and Dallas often joined in as well. This is a good time to mention how truly thankful I am to have the level of expertise that we do in our full time and part time coaches.
We developed our Entangled Animal Speaker's Series and hosted our first guest, Dr. Shannon Hayes, author of Long Way on A Little and The Radical Homemakers Guide.
We continued with our third annual Flux Community Garden and I do believe this year was our most plentiful bounty yet. Thanks to Jane's organizational skills, we had the garden weeded and watered on a regular basis.
Sandi and I traveled to Toronto for an advanced Weightlifting course under the legends themselves Coach Ivan Abijiev and his athlete and now coach, Alex Varbanov. It is so critical to Flux's success that we continue to travel and study under such prominent teachers and mentors. There is no doubt that our Junior Weightlifting Team has been as successful as it is precisely because we continue to seek out the best in their respective fields.
We continued our support of the Non-Profit Group People for Animals. 100 percent of your late fees went to People for Animals and Flux once again matched those fees. For the second year Flux is a Bronze level sponsor, donating over 1000 dollars to the group.
Flux also had the opportunity to work with and subsidize the North Central Laker's Football team off-season training. We had about a dozen junior boys learn and compete in the sport of Olympic weightlifting.
Flux also coordinated a volunteer program with People for Animals. What does this look like? Every year, Flux sets aside four 6-month memberships in exchange for volunteer hours with People for Animals. So far, we have one Flux volunteer, Melissa Sargeant-Radomski. If you know anyone who would like to come to Flux and is interested in volunteering for a portion of their membership costs, please let us know!
Heid Gruetzner came on full time as our resident Flux Massage Therapist. This has proven to be very successful as it has allowed for much greater continuity of care between Heidi and our coaches.
Flux formed a corporate health sponsorship with Aspen Medical. I truly believe that Aspen is leading the way in corporate health. Jacob's enthusiasm for health and movement is infectious and he continues to work hard to make Aspen the healthiest company in Canada. It has been a great joy to witness so many folks from Aspen accomplish their movement goals. Below are some of the good people of Aspen Medical.
We also started a partnership with the local Non-Profit Group Street Culture. What is Street Culture? Street Culture Kidz Project is a non-profit, charitable organization in Regina, Saskatchewan that mentors and supports under-serviced youth. Using social entrepreneurialism and positive adult role models, they connect with youth to help them work through changing their lives. Below we have Kim and Sherry from Street Culture.
We hired 3 new staff members, Ariane, Matt, and Lucas. Some of you may not know this, but Ariane is one of the original Flux members from 5 years ago. She used to coach primarily at our satellite campus, SeedMaster. Now, she is working full time at Flux as Manager of Business Operations. She continues to coach as well.
Matt and Lucas are our newest coaches:
Lucas is in his first year of Kinesiology with a background in Olympic Weightlifting and CrossFit. Lucas competed at the CrossFit World Games as a Junior athlete in 20011. He has taken quite quickly to the acrobatics, and movement and mobility. He most recently completed Dr. Spina's Functional Range Conditioning Course.
Matt has been an enthusiastic member of Flux for many years. He also recently completed Dr. Spina's Functional Range Conditioning Course. Matt is a true generalist, as he feels equally at home with olympic weightlifting and our movement work.
Sandi Klempner (coach and athlete) received a bronze medal at the Senior National Olympic Weightlifting Competition, held in Edmonton!
I was chosen to be one of the provincial Weightlifting coaches for both Junior and Senior Nationals.
Flux had one junior - Braiden Baer, compete at Junior Nationals last January. This January, Flux will send two juniors to represent at Nationals, Braiden and Colton. Myself, along with Chad Benko, will be the two head coaches for Team Saskatchewan.
Kat and Sandi both competed at Western Canadians
Melissa Mushanski won first place in the Women's Division 2 competition at FrostFit in Winnipeg.
And last, but certainly not least, YOU! There is no Flux without all of you. I believe we have the BEST COMMUNITY OF MOVERS in the country. It has been such a pleasure to watch you achieve hard earned goals. I have witnessed so many people achieve "firsts" this past year - push ups, pull ups, muscle ups, hspu, pistols, etc. Time and time again we are told what a unique and special place Flux is and I truly believe it is all of you that make it so. I wish you great happiness and health in 2014.
Keep Moving!
Darci
Sunday, January 12, 2014
A Note on the Open
The advanced wods this week are also designed for those taking part in the CrossFit Open.
Coming to Flux in June - Yuri Marmerstein
READ YURI'S BIO BELOW
A little bit about myself and what I do:
I am a self-taught acrobat. This does not mean I did not learn from other people, it simply means that for the large majority of my training I never had anyone pushing me harder or telling me what I am doing wrong. Likewise, there were not a whole lot of resources when I needed them that would have been crucial to my learning at the time. Because of this, the process I used to achieve my skills has been my own.
I was not especially active as a child, and I really did not start getting into all this until towards the end of high school. I literally got my start from watching too many martial arts movies and trying to imitate them.
In college I had exposure to several new movement styles including capoeira, MMA,. martial arts tricking, cheerleading(stunting and tumbling), weightlifting, and parkour. I got very involved in movement at the time, but I still had very little resource or instruction. Most of the progress I made came from me being stubborn and experimenting.
Out of college, I started to get more into gymnastics training. I was very lucky to get a chance to work with Valentin Kirichenko, a former member of the Soviet Olympic gymnastics team from 1972. This was a huge inspiration to me because not only could Valentin still perform beautifully at nearly 60 years old, he also had a very deep technical understanding of gymnastics and movement. It was invaluable to get advice from him on occasion and be able to pick his brain on certain subjects.
It was this exposure that started to give me a clear image of what a real teacher should be. A good teacher should completely embody his art; live it and breath it. A good teacher can break down a technique to anyone, where the necessity is to be completely technical or simple enough to show a child. Moreover, a good teacher should continually be a student and inspire his students to never stop learning. Lastly, a distinction has to be made between learning and following orders, which makes the difference between a student and a soldier/minion. A teacher should be showing their students how to think and learn for themselves, so that the lessons can extend well beyond the scope of the class.
In 2011 I moved to Las Vegas in the hopes of being around people who were better than me that I could learn from. I got the opportunity to learn from many amazing acrobats and hand balancers. Over this time I learned many new skills in the realm of circus arts. In addition, I was able to perform in some large scale events such as the Winter Cup, the Target Expo, Fetish and Fantasy Ball, Broadway Bares, and the Redken Symposium among others. I also attended some Gymnastics Bodies seminars with Coach Sommer, where I learned some new perspectives on developing gymnastics strength.
I was also incredibly fortunate on my way to meet and learn from Kit Laughlin, who is another major influence on my work.
What does all this have to do with my work? Well the point I am trying to make is that I am not by any means a finished product as an athlete, artist, or teacher. I do not believe in finished product, just constant works in progress. I believe that as a human you can either learn and grow, or devolve and deteriorate in your experiences. Stagnation leads to deprecation if you do not learn anything new as time goes forward.
This brings me to the subject of "fitness". What I do is not fitness. Even when I was young and terribly misinformed I still did not get the concept of "fitness" where people just went through the same motions for years without ever seeing results.
Why not use that time and energy to mindfully learn something? The human body is so incredibly complex, and so few people actually get to realize their own potential. The things I teach develop your connection with your own mind and body.
What I am offering is a unique perspective on learning acrobatic feats from someone who was not born to the life. I had to struggle to get to where I am, and you can have the benefit of learning from the many mistakes I made.
However, there is a cost to all this. It takes hard work, patience, perseverance and dedication. Learning something new requires you to be uncomfortable.
With that said, I recommend my seminars to anyone looking to learn new skills with their own bodies. In addition the information is useful for people who want a new perspective or reinforcement on the concepts they already know. Athletes, yogis, gymnasts, dancers, weightlifters can all benefit greatly as well as those who come from no athletic background.
It's your body, don't you want to be able to do something with it?
Check out Yuri's website too. http://www.yuri-mar.com/about
Saturday, January 18, 2014
Warm up
practice KB Snatch
A. Advanced/Intermediate:
For Time
KB Snatch Ladder 10 -1 35/55 lbs
rest 10 minutes
A. Intermediate/Beginner: 5 KB snatch/arm x 5 sets; rest 60 sec.
B. Advanced/Intermediate:
Box Jump Burpees - must jump onto the box and do a burpee on each side x 10 reps
rest 2 minutes. 20/24"
5 sets
practice KB Snatch
A. Advanced/Intermediate:
For Time
KB Snatch Ladder 10 -1 35/55 lbs
rest 10 minutes
A. Intermediate/Beginner: 5 KB snatch/arm x 5 sets; rest 60 sec.
B. Advanced/Intermediate:
Box Jump Burpees - must jump onto the box and do a burpee on each side x 10 reps
rest 2 minutes. 20/24"
5 sets
Friday, January 17, 2013
A. Advanced:
AFAP:
Power Snatch x 5 reps 95/135 lbs
Kipping muscle ups x 5 reps
Rest 2 minutes.
6 sets
Intermediate:
7 power snatches
10 chest to bar kipping pull ups
rest 2 minutes.
6 sets
Beginner:
7 power snatches
rest 30 sec.
5 ring rows @ 31x3
rest 60 sec
6 sets.
AFAP:
Power Snatch x 5 reps 95/135 lbs
Kipping muscle ups x 5 reps
Rest 2 minutes.
6 sets
Intermediate:
7 power snatches
10 chest to bar kipping pull ups
rest 2 minutes.
6 sets
Beginner:
7 power snatches
rest 30 sec.
5 ring rows @ 31x3
rest 60 sec
6 sets.
Thursday, January 16, 2013
WARM UP
Spend 15 minutes practicing forward rolls and handstand to forward roll or candlestick to forward roll. Side rolls for beginners please.
A. Advanced: 7 sets
Handbalancing - make sure you know how to do a proper forward roll out of your handstand. You don't need to actually hold a handstand to walk on your hands but you do need to know how to bail safely. Take anywhere from 2-3 steps and roll out or walk the length of all 4 mats.
Intermediate: No interest in walking on your hands at this point in time? Begin with 30-45 sec chest to wall. Then do heel and toe pulls x 5-10 reps x 3 sets
Beginner: 30 sec chest to wall hold x 3 sets
5 kick up attempts x 3 sets or, if this is not a possibility at this point, please do 3 sets of trap 3 incline raises x 6-8 reps x 3 sets. Slow and controlled.
B. Advanced: 3 rounds for time
Toes to Bar x 15
Wall Balls x 25 14/20 lbs
Intermediate: This is you if can do less than 10 reps unbroken.
AMRAP Toes to Bar in 60 sec.
Rest 60 sec.
AMRAP wall balls in 60 sec.
Rest 60 sec.
3 sets
Beginner:
stall bar skin the cats x 7 reps
rest 30 sec.
wall balls x 5-10 reps
rest 60 sec.
4 sets
Spend 15 minutes practicing forward rolls and handstand to forward roll or candlestick to forward roll. Side rolls for beginners please.
A. Advanced: 7 sets
Handbalancing - make sure you know how to do a proper forward roll out of your handstand. You don't need to actually hold a handstand to walk on your hands but you do need to know how to bail safely. Take anywhere from 2-3 steps and roll out or walk the length of all 4 mats.
Intermediate: No interest in walking on your hands at this point in time? Begin with 30-45 sec chest to wall. Then do heel and toe pulls x 5-10 reps x 3 sets
Beginner: 30 sec chest to wall hold x 3 sets
5 kick up attempts x 3 sets or, if this is not a possibility at this point, please do 3 sets of trap 3 incline raises x 6-8 reps x 3 sets. Slow and controlled.
B. Advanced: 3 rounds for time
Toes to Bar x 15
Wall Balls x 25 14/20 lbs
Intermediate: This is you if can do less than 10 reps unbroken.
AMRAP Toes to Bar in 60 sec.
Rest 60 sec.
AMRAP wall balls in 60 sec.
Rest 60 sec.
3 sets
Beginner:
stall bar skin the cats x 7 reps
rest 30 sec.
wall balls x 5-10 reps
rest 60 sec.
4 sets
Wednesday, January 15, 2013
A. Advanced:
On the minute, Clean the bar and do 3 push jerks @ approximately 75-80 % or your 1RM clean and jerk x 5 sets = 5 cleans and 15 push jerks.
Intermediate and Beginner 1:
Press Complex - 1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginner 2-
3 press plus 5 push press x 4 sets; rest 2 minutes.
B. On a 5 minute clock:
Row 21 calories
15 burpees
5 sets
Reduce reps if necessary. I want the burpees unbroken and the row to be at about 95 % intensity. Hold back just a bit.
Beginners:
Row (coach's discretion)
Rest 60 sec.
burpees (coach's discretion)
rest 60 sec.
5 sets
On the minute, Clean the bar and do 3 push jerks @ approximately 75-80 % or your 1RM clean and jerk x 5 sets = 5 cleans and 15 push jerks.
Intermediate and Beginner 1:
Press Complex - 1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginner 2-
3 press plus 5 push press x 4 sets; rest 2 minutes.
B. On a 5 minute clock:
Row 21 calories
15 burpees
5 sets
Reduce reps if necessary. I want the burpees unbroken and the row to be at about 95 % intensity. Hold back just a bit.
Beginners:
Row (coach's discretion)
Rest 60 sec.
burpees (coach's discretion)
rest 60 sec.
5 sets
Tuesday, January 14, 2013
WARM UP
Practice the kipping swing. For those who do not need the practice, give them advanced brachiation drills.
A. Advanced/intermediate:
Power Clean from blocks- 3, 3, 3, 3
Beginners: power clean from blocks 5, 5, 5, 5
Rest about 2 minutes between sets.
B. Advanced:
3 Rounds for Time:
kipping pull ups x 25
shoulder taps x 50 (for advanced folks I expect your hands no more than 1 foot from wall).
Intermediate 1
Simply reduce reps. This is you if you can do 5 unbroken kipping pull ups but not 10 unbroken.
Intermediate 2: This is you if you have 5 or less unbroken kipping pull ups
5 kipping pull ups AFAP
rest 30 sec
20 shoulder taps AFAP
rest 30 sec.
5 sets
Beginner 1:
B1. 10-30 sec eccentric chin up (Impossible? Skip and go to B2).
rest 30 sec.
B2. 5 tripod subscap pulls
rest 30 sec
B3. 15-30 sec chest to wall hold or come out from wall and do shoulder taps
rest 60 sec.
4 sets
Practice the kipping swing. For those who do not need the practice, give them advanced brachiation drills.
A. Advanced/intermediate:
Power Clean from blocks- 3, 3, 3, 3
Beginners: power clean from blocks 5, 5, 5, 5
Rest about 2 minutes between sets.
B. Advanced:
3 Rounds for Time:
kipping pull ups x 25
shoulder taps x 50 (for advanced folks I expect your hands no more than 1 foot from wall).
Intermediate 1
Simply reduce reps. This is you if you can do 5 unbroken kipping pull ups but not 10 unbroken.
Intermediate 2: This is you if you have 5 or less unbroken kipping pull ups
5 kipping pull ups AFAP
rest 30 sec
20 shoulder taps AFAP
rest 30 sec.
5 sets
Beginner 1:
B1. 10-30 sec eccentric chin up (Impossible? Skip and go to B2).
rest 30 sec.
B2. 5 tripod subscap pulls
rest 30 sec
B3. 15-30 sec chest to wall hold or come out from wall and do shoulder taps
rest 60 sec.
4 sets
Monday, January 13, 2013
WARM UP
After 10 minutes of joint prep, focus should be 10 minutes on snatch and kipping hspu.
A. Advanced:
On the minute, do 2 power snatches and 10 double unders x 7 sets. Power snatches should be around 80% of your max power snatch.
Intermediate : do 3 power snatches, around 90% of your 3RM and reduce double unders if necessary.
Beginner: 5 power snatches
rest 30 sec.
Either 60 sec AMRAP double unders or 40 single unders
rest 60 sec.
5 sets
B. Advanced:
On the minute, do 7 kipping hspu until you hit 60 front squats 75/115 lbs.
Intermediate: reduce number of kipping hspu and maybe the front squats as well.
Beginners:
B1. 5 downward dog hspu
rest 30 sec.
B2. 10 front squats @ 22x2
rest 30 sec.
5 sets
After 10 minutes of joint prep, focus should be 10 minutes on snatch and kipping hspu.
A. Advanced:
On the minute, do 2 power snatches and 10 double unders x 7 sets. Power snatches should be around 80% of your max power snatch.
Intermediate : do 3 power snatches, around 90% of your 3RM and reduce double unders if necessary.
Beginner: 5 power snatches
rest 30 sec.
Either 60 sec AMRAP double unders or 40 single unders
rest 60 sec.
5 sets
B. Advanced:
On the minute, do 7 kipping hspu until you hit 60 front squats 75/115 lbs.
Intermediate: reduce number of kipping hspu and maybe the front squats as well.
Beginners:
B1. 5 downward dog hspu
rest 30 sec.
B2. 10 front squats @ 22x2
rest 30 sec.
5 sets
Wednesday, January 8, 2014
Sunday's WOD is going to be outdoors - Snowshoes and Kettlebells - come get some Vitamin D!
This weekend promises to be a little a warmer and we all need some more vitamin D so this Sunday, Jan. 12th at 10am our Flux WOD will be outdoors and consist of snowshoe sprints and kettlebells! Come to the McTavish gym!
As many of you know, these workouts are a blast! Come give it a try! Check out these photos of Joan, Brenda, and Traci from a couple of winters back!
2014 CrossFit Open!!!
Well, it's that time of year again. The buzz is starting around the 2014 CrossFit Open. Last year we had a great turn out and some solid performances by many of our athletes. Registration will open on January 15.
I urge you to sign up for this event. An incredible camaraderie develops out of such events and participants never cease to surprise themselves by what they are actually able to accomplish.
There will be extra workouts posted starting next week. Anyone can take part in these workouts, as long as you are signed up for the Open. There are different age categories as well, so even though some of our 40 plus crowd hold their own against the 20 year olds, you will be competing worldwide with other 40 plus beastly athletes.
Have Fun. Train Hard. Train Smart.
http://games.crossfit.com/video/your-chance-your-choice-your-open
I urge you to sign up for this event. An incredible camaraderie develops out of such events and participants never cease to surprise themselves by what they are actually able to accomplish.
There will be extra workouts posted starting next week. Anyone can take part in these workouts, as long as you are signed up for the Open. There are different age categories as well, so even though some of our 40 plus crowd hold their own against the 20 year olds, you will be competing worldwide with other 40 plus beastly athletes.
Have Fun. Train Hard. Train Smart.
http://games.crossfit.com/video/your-chance-your-choice-your-open
Sunday, January 5, 2014
Saturday, January 11, 2013
A. AMRAP in 5 minutes:
KB Swings x 15 35/55 lbs
Ring Dips x 7 (no kipping)
OH Stationary plate lunges x 20 25/45 lbs
Rest 10 minutes:
2 sets
KB Swings x 15 35/55 lbs
Ring Dips x 7 (no kipping)
OH Stationary plate lunges x 20 25/45 lbs
Rest 10 minutes:
2 sets
Friday, January 10, 2013
A. 30 sec of work/30 sec of rest:
Power Snatch 65/95 lbs.
Pull-ups
Box Jumps 20/24"
KB Swings 35/55 lbs
rest 1 minute.
5 sets
Beginners: Please do,
Power Snatch x 10
Ring Rows x 5
Box Jumps x 10
KB Swings x 10
rest 30 sec between movements.
4 sets
Power Snatch 65/95 lbs.
Pull-ups
Box Jumps 20/24"
KB Swings 35/55 lbs
rest 1 minute.
5 sets
Beginners: Please do,
Power Snatch x 10
Ring Rows x 5
Box Jumps x 10
KB Swings x 10
rest 30 sec between movements.
4 sets
Thursday, January 9, 2013
WARM UP
Keep to 10 minutes. Mainly shoulders and hips.
A. 12 minute AMRAP:
Row 250 meters
5 clean and push jerk 85/125 lbs
20 double unders
B1. straddle ups x 5 x 3 sets
B2. wall bridges x 5 x 3 sets
Keep to 10 minutes. Mainly shoulders and hips.
A. 12 minute AMRAP:
Row 250 meters
5 clean and push jerk 85/125 lbs
20 double unders
B1. straddle ups x 5 x 3 sets
B2. wall bridges x 5 x 3 sets
Wednesday, January 8, 2013
WARM UP
10 min of joint prep
rolling warm up
cossacks without the insertion x 2 lengths
wraps and wrap around x 2 lengths of each
A. For Time:
30-20-10
Toes to Bar
Burpees
KB Swings 35/55 lbs
10 min of joint prep
rolling warm up
cossacks without the insertion x 2 lengths
wraps and wrap around x 2 lengths of each
A. For Time:
30-20-10
Toes to Bar
Burpees
KB Swings 35/55 lbs
Tuesday, January 7, 2013
WARM UP
About 20 minutes for warm up, plus an extra 10 prepping the power clean.
A1. protraction push ups @ 3333 x 15 x 3 sets
A2. Dr. Spina's 'jackknife squats' x 7 x 3 sets
"The Chief"
3 minute AMRAP
Power clean x 3 95/135 lbs
Push ups x 6
air squats x 9
Rest 1 minute.
5 sets
About 20 minutes for warm up, plus an extra 10 prepping the power clean.
A1. protraction push ups @ 3333 x 15 x 3 sets
A2. Dr. Spina's 'jackknife squats' x 7 x 3 sets
"The Chief"
3 minute AMRAP
Power clean x 3 95/135 lbs
Push ups x 6
air squats x 9
Rest 1 minute.
5 sets
Monday, January 6, 2013
WARM UP
10 minutes of joint prep
rolling warm up
A. For Time:
Overhead Squats x 15 65/95 lbs
Box Jumps x 15 20/24"
Kettlebell Swings x 15 35/55 lbs
Kipping Muscle Ups x 5
Rest 5 minutes (No sitting. Keep moving around).
5 sets
Each round AFAP.
Reduce muscle up reps if necessary.
Sets should be unbroken, except for muscle ups/pull ups
No kipping muscle up? Do 15 kipping pull ups
10 minutes of joint prep
rolling warm up
A. For Time:
Overhead Squats x 15 65/95 lbs
Box Jumps x 15 20/24"
Kettlebell Swings x 15 35/55 lbs
Kipping Muscle Ups x 5
Rest 5 minutes (No sitting. Keep moving around).
5 sets
Each round AFAP.
Reduce muscle up reps if necessary.
Sets should be unbroken, except for muscle ups/pull ups
No kipping muscle up? Do 15 kipping pull ups
Saturday, January 4, 2014
Sunday, January 5, 2013
WARM UP
15 min of joint prep - head to toe
step behinds
shenobe
leg windmills
shoulder windmills
For Time:
Row 750 meters
35 push ups
Row 500 meters
25 push ups
Row 200 meters
15 push ups
If you do not have a push up, please do 10 perfect push ups to an elevated height each round.
Coach's - use your discretion and add rest periods if necessary.
For more advanced folks, please do no cheat on the push ups. If you do not have 15 perfect push ups in a row, reduce the reps. Only the very advanced should be doing 75 push ups.
15 min of joint prep - head to toe
step behinds
shenobe
leg windmills
shoulder windmills
For Time:
Row 750 meters
35 push ups
Row 500 meters
25 push ups
Row 200 meters
15 push ups
If you do not have a push up, please do 10 perfect push ups to an elevated height each round.
Coach's - use your discretion and add rest periods if necessary.
For more advanced folks, please do no cheat on the push ups. If you do not have 15 perfect push ups in a row, reduce the reps. Only the very advanced should be doing 75 push ups.
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