A week at Flux - School of Human Movement

I'm starting this post tagged "recap" for all our members to stay in touch. We use Facebook, Twitter and Instagram to share pictures, achievements and any other exciting happenings, but we sometimes forget to include those of you who only use the blog!

Here's our first "a week at Flux - School of Human Movement" highlight reel:

Retro WOD at the McTavish location

Retro WOD at the McTavish location

At the end of our 6 week program with the teens, Lucas is hitting 5 bridge push ups. When he started he had zero. Way to go!

At Flux, we strive for strict movements and strong eccentrics before kipping. This keeps our movers safe and injury free. Jess is very close to a strict muscle up so I knew it was time to practice the kip. Here she is doing her second kipping muscle up. Check out that stability! Thanks to all the Flux teachers who aided Jessica Gibson on her muscle up journey.

Stay tuned for more highlights from your fellow Fluxers!

You can also follow Flux on Facebook, Twitter and Instagram (@fluxcrossfit).

Flux is expanding!!! Details coming soon!!!

Flux is expanding!!! Details coming soon!!! What the Flux expansion means for you - more CrossFit classes, more movement, more mobility, more bouldering, more parkour, more kids classes, more power lifting & olympic lifting space and much, much more! Same intimate setting but way more class options. Our coach to athlete ratio will not change but you will have so many more hours and options to choose from.

The end of the Heal Your Gut Challenge

Hi everyone!

We are hosting a potluck this Saturday to celebrate the end of the Heal Your Gut Challenge.
There's even an event on Facebook!

Challenge participants:
We need to hear about how you did in the last 6 weeks!

Send me an email (fluxcrossfit.info@gmail.com) with your testimonial; include your points, failures & successes, what was easy/what was hard and what you learned.

You could win some great prizes! (and you don't have to be at the potluck to win, but we'd like to see you!)

Here's a reminder of the Challenge guidelines:

-no sugar; no cheat days
-no alcohol
-no gluten
-no dairy
-eat organ meat once per week
-make bone broth; drink 1 cup per day
-consume 30 different plant matter per week
-sleep in a dark room
-turn off electronics 1 hour before bed
-workout 4 hours per week
-eat fermented food every day
-eat resistant starch every day
-take high quality fish oil
-take magnesium and zinc

Prizes:

-Flux gear
-massage therapy gift certificate with Heidi
-Cool Springs Ranch gift certificate
-Rogue gear
-pair of Innov8

from the Flux archives!

from the Flux archives!

Thursday, October 30, 2014

A. Strict HSPU
See Tuesday's session.

Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Intermediate: 5 reps x 5 sets; rest 2 minutes. If you hit 4 reps on your first or second set, you need to decrease the intensity.
Beginner: 5 reps x 5 sets; rest 2 minutes. Downward dog in PIKE position and feet together. Don't forget your triangle.

B. CrossFit Open Wod 14.4

http://games.crossfit.com/workouts/the-open

For Time:
60 calorie row
50 Toes to Bar
40 wall balls
30 cleans
20 muscle ups

Sunday, November 2, 2014

A. Snatch from blocks:
Go to a heavy 3 reps and do a total of 4 sets at that weight.
Beginners: 5 reps x 4 sets (power is fine)

B. Spend 15 minutes working on either kipping muscle up or toes to bar.

C. 60 shoulder taps for times

D. 1000 meter row for time

Saturday, November 1, 2014

A. Find a 3 RM thruster in 15 minutes.
Beginners: 5, 5, 5, 5 Go up in weight if your coach gives you the go ahead.

B. For Time:
     Push Jerk x 40 85/125 lbs
     Double Unders x 50
     KB Swings x 60  35/55 lbs
     Burpees x 40
    

FRIDAY, OCT 31, 2014

A. At the top of every 90 sec, do:
7 touch and go box jumps 20/24"
2/4 ring dips
2/4 chest to bar strict CHIN UPS
10 sets

Rest 5 minutes. 

B. For Time:
Back Squat  x 10 reps AFAP (take your current 6 RM that you have done @ 32x2)
Run 400 meters
3 rounds 
   
  
    

Wednesday, October 29, 2014

A. Find a heavy but manageable 3 rep HANG snatch and do 4 total working sets at that weight.
Beginners: Go up in weight on each set if your teacher gives you the go ahead. Do 5 reps x 4 sets.  Power is fine.

B. 2 min AMRAP of OHS 75/105 lbs
then:
AMRAP in 6 min:
KB Swing American x 25 35/55 lbs
Burpees x 15

Tuesday, October 28, 2014

A. Muscle Up Practice or Toes to Bar Practice for 10 minutes.

B. Strict HSPU
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Intermediate: 5 reps x 5 sets; rest 2 minutes. If you hit 4 reps on your first or second set, you need to decrease the intensity.
Beginner: 5 reps x 5 sets; rest 2 minutes. Downward dog in PIKE position and feet together. Don't forget your triangle.

C. For Time:
3 Rounds for Time:
chest to bar kipping pull ups x 15
kipping hspu x 9
Front squats (must clean the bar) x 9 115/175 lbs

Monday, October 27, 2014

A. Touch and Go Power Clean and Power Jerk
Work to a heavy but manageable 5 reps and do all sets at that weight x 4 sets
Rest 3 minutes.

B. CrossFit Open Wod -14.1
30 Double Unders
15 snatch 55/75 lbs

See the following link for all the details from last year: Make sure you do the work according to your age category.

http://games.crossfit.com/workouts/the-open

Coaching Mentoring Program

At Flux - School of Human Movement we have many unique mentoring programs. These photos show 2 of our Flux teens, Braiden and Laura who are in our junior coaching mentoring program!

The Gut Talk & Community Potluck

We're hosting a Flux Community Potluck on Saturday, November 1; come to the talk before (details below) or just for the food at 5pm - either way, hope to see lots of you there!

You can RSVP on Facebook, or just write a comment here with what you plan on bringing to the potluck.

The Gut Talk - Discussing the Connection Between the Gut and the Brain with Dr. Marika Geis

Topics covered: 
- healing your gut essentially puts you on track for healthy aging and mitigates the risk factors involved in the development of chronic disease;

- outlining the basics of gut physiology and the links to immunity, inflammation, and mood;

- a loose guide identifying when something is amiss - what does dysfunction look like; and

- what to do about it - simple tools to heal every stage of digestion.

About Dr. Marika Geis:
Marika is a registered, licensed doctor of naturopathic medicine in British Columbia and Saskatchewan. She trained at the accredited Canadian College of Naturopathic Medicine in Toronto, Ontario and was graduated in May of 2006.
Her clinical year brought with it valuable experience working with HIV/AIDS patients at the Sherbourne Health Centre, in addition to her regular rotation at the Robert Schad Naturopathic Clinic, the largest in North America.
In the years leading up to her role as Naturopathic Doctor, Marika earned a Bachelor’s of Science degree in Exercise and Health Physiology at the University of Calgary. She has traveled extensively throughout Southeast Asia, India and Taiwan in addition to the Middle East and Australia. Her travels have brought unique learning experiences which continue to resonate and inform her approach to living as balanced and fulfilled a life as possible.

This talk will take place at Flux - School of Human Movement, 3424 13th Avenue on Saturday, November 1st at 4pm. This event is FREE but we will be accepting donations for the non-profit organization - Regina Cat Rescue. The talk will be followed by a potluck to celebrate the end of our “Heal Your Gut Challenge 2014’.

The Entangled Animal Speaker's Series was created by Principal Coach and Owner of Flux - 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. Past guest speakers include Dr. Shannon Hayes, author of Long Way on a Little and The Radical Homemaker's Guide and Mr. Philip Brass of the Peepeekisis First Nation.

Best Of Regina - last chance

Last day to vote folks!

Lots of your fellow Fluxers were nominated in the Prairie Dog 'Best of Regina 2014' poll, but a special shout out goes to Sandra K (best volunteer) and Regina Cat Rescue (best non-profit).

We recently emptied the late fee collection box, and with your help and our annual donation, we were able to give over $800 to our furry friends in 2014 alone!

To vote for Sandra, Flux and everyone one else, follow this link. 

Sunday, October 26, 2014

A. Choose between muscle up practice or toes to bar. You have about 20 minutes for Part A.
Muscle up
Advanced: accumulate as many kipping muscle ups in 15 min as possible.
Intermediate: this is you if you do not have a kipping muscle up but you do have strict ring dips and pull ups. Do a 10 sec false grip hold for 3 sets. Then, do 10 bodyline/hollow body swings x 3 sets.
After that, practice the full movement.

Toes to Bar
You have toes to bar but are having a tough time getting rid of the extra kip. Work on the swing and pull. If you think of toes to bar as Straight Arm Scapular Strength this will help in pulling the bar towards the hip and activating the scaps.

You have very little activation of scaps in your knees to chest. Scap arch pulling x 8 reps with 3 sec hold.  x 3 sets

B.  Advanced:
     30 sec AMRAP Box Jumps Touch and Go
     30 sec AMRAP ring push ups
     Rest 2 minutes
     5 sets

    Intermediate:
    45 sec AMRAP Box Jumps Touch and Go so drop height. 45 sec is a long time.
    45 sec push ups
    Rest 3 minutes
    5 sets

Saturday, October 25, 2014

A1. HSPU
Advanced: 5 reps x 4 sets (go to deficit if possible but you need to hit 5 reps. If you miss a rep on your first 3 sets, it is too intense. If you miss a rep on last 2 sets, rest 30 sec and get the last rep in.

Intermediate: 5 reps x 4 sets to a height. 

Beginner: downward dog hspu with feet together. I don't care about protraction for CF hspu.
10 reps x 3 sets
Rest 60 sec.


A2. Back Squats 8-10, 6-8 or 4-6 @ 32x2 x 4 sets; rest 60 sec

B. For Time:
 100 shoulder taps
     then:
2 rounds for Time:
KB Swings x 25 35/55 lbs
Toes to Bar x 20 reps
Then: 
Run 400 meters

Friday, October 24, 2014

A. Clean High Pulls
Advanced: Take your max clean and jerk and add 10 lbs. Do:
5 reps x 3 sets all at same weight.

B. For Time: Compare to Monday.
thrusters x 35 65/95 lbs
kipping pull ups x 35
OHS x 35 65/95 lbs

Thursday, October 23, 2014

A. Snatch from Blocks:
Advanced/intermediate: work to a heavy but proficient 3 reps and then do 3 more sets at that same weight.

Beginner: 5 reps (power is fine) 4 sets

Rest 3 minutes.

B. For Time:
Snatch x 20 reps 75/105 lbs
then:
     3 Rounds for Time:
      kipping muscle ups 3/5
      Double unders x 30
then:
 Run 400 meters

Wednesday, October 22, 2014

A. Front Squats 8-10, 6-8 or 4-6
advanced at 30x1
beginner at 22x2

B. On a 2 minute clock:
Power clean and jerk x 8 reps 95/135 lbs
mountain climbers x 30
5 sets

Base today's numbers on Monday's numbers.
You need a 135/175 lb clean and jerk to do this prescribed. For today, I would rather you dropped the weight and kept the reps @ 8.

Beginners:
No Clock - I want 5 solid clean and jerks followed by 30 mountain climbers. Rest 2 minutes. 5 sets

Tuesday, October 21, 2014

Along with the rest of your warm up, do some ankle and knee prep for the hollow body jumps
Warm up with bodyline/hollow body jumps x 1 length x 5 sets
These are a great deal of fun - tricky and explosive. When you get it right it feels like flying.
Note: If you have knee issues, work on rehab/prehab with some sissy squats and first progression shrimps.

A. Choose between muscle up practice or toes to bar. You have about 20 minutes for Part A.
Muscle up
Advanced: accumulate as many kipping muscle ups in 15 min as possible.
Intermediate: this is you if you do not have a kipping muscle up but you do have strict ring dips and pull ups. Do a 10 sec false grip hold for 3 sets. Then, do 10 bodyline/hollow body swings x 3 sets.
After that, practice the full movement.

Toes to Bar
You have toes to bar but are having a tough time getting rid of the extra kip. Work on the swing and pull. If you think of toes to bar as Straight Arm Scapular Strength this will help in pulling the bar towards the hip and activating the scaps.

You have very little activation of scaps in your knees to chest. Scap arch pulling x 8 reps with 3 sec hold.  x 3 sets

B.  On a 60 sec clock:
    Run x 100 meters
     KB Swings x 15 35/55 RX today is american.
     AMRAP burpees in remaining time.
     Rest 3 min
     7 sets

Monday, October 20, 2014

A. Clean and Jerk
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kgs less. Less advanced will go down 7 kg.

Intermediate: Find a heavy but manageable 3 reps and do 3 more sets at that weight. If you press out in that first heavy 3 reps, it is too heavy.

Beginners: 5 reps x 4 sets. Go up in weight if your coach gives you the go ahead.

B. 5 Rounds for Time:
thrusters x 7 65/95 lbs
kipping pull ups x 7
OHS x 7 65/95 lbs

Again, try not to stop.  The reps are low so try and keep moving continuously.  

Please note Monday 7:30pm WOD will be at McTavish Gym!

Sunday, October 19, 2014

A. Ring Dips
Advanced: Take 15 min to find a weighted 3 rep max.  No support hold necessary! You will feel like a beast without that pesky turn out.

Advanced 2: Accumulate 30 ring dips as quickly as possible. No support hold necessary.
To do this prescribed you need at least 4 reps fresh.

Intermediate 1: reduce reps to 15

Beginner 3: Accumulate 30 ring push ups as quickly as possible. Need 4 reps fresh.

Beginner 2: Accumulate 30 push ups as quickly as possible. Need 4 reps fresh.

Beginner 1: Accumulate 30 incline push ups as quickly as possible. Need 4 reps fresh. Take your current level in gymnastics and make it a bit harder.

B.  10 Rounds for Time:
     Wall Balls x 10
      Double Unders x 10

Saturday, October 18, 2014

A. Back Squats x 8-10, 6-8 or 4-6 @ 32x2 x 4 sets; rest 2 min.

B.  10 rounds for Time:
     OHS x 7 55/85 bs
     Burpees x 7

Try really hard to snatch into your first rep. The weight is a bit lighter. Go fast. No Stopping.

Friday, October 17, 2014

A. See September 29, 2014
A. For Time: 
30 strict pull ups or chin ups AFAP 
30 chest to bar kipping pull ups AFAP

Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar.  Don't cheat.

To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups

You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)

You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps

Treat Part A as a game.  You need to be strategic. Expect to take at least 10 minutes to complete.

B. 3 Rounds for time:
strict hspu x 3/6
Power Cleans x 5 105/155 lbs
Toes to Bar x 7
Rest 3 minutes
3 sets 

The Reps are low on this so go hard, No stopping except on the hspu. If you need to do in more than 2 sets, the reps are too high. 

Thursday, October 16, 2014

A. Work to a heavy 5 rep deadlift and then do an additional 4 sets at that weight.

Beginners: start at a very easy weight and go up in weight with each set if your coach gives you the go ahead.

B. AMRAP in 6 minutes:
burpees x 5
box jumps x 5 20/24" Should be touch and go - a true plyometric.  Go down in height if necessary.
Alternating DB or KB snatches x 10 35/55 lbs

There should be absolutely no stopping on this. Reduce reps if necessary.

C. 5-1 wall walks - Not for time.
I want a full bodyline in the bottom. No saggy plank! As little piking as possible. Advanced should "kiss" the wall.

If you are not comfortable with these, do either a 30 sec hold chest to wall x 5 sets or feet on box in as much of a pike as possible, shoulders over hands for 30 sec x 5 sets

Wednesday, October 15, 2014

A1. Back Squats - 8-10, 6-8, 4-6 @ 32x2 x 4 sets; rest 60 sec.

A2. Protracted Push ups x 10 reps x 4 sets; rest 60 sec.

The protracted push up is critical for scapular pushing strength. Build a foundation of strength with this movement and your hspu will be much stronger.  Most of you will have to elevate your hands and head for this one.  A small retraction in the very bottom range of motion is acceptable.  

B. Run 600 meters
    Hang Clean to Thruster x 20 reps 65/95 lbs
    Run 600 meters
    Hang Clean to Thruster x 20 reps 65/95 lbs
    Run 600 meters

Beginners: Reduce run.
hang clean to thruster x 10 reps slow and steady. Take your time.
You can push hard on the run.

Tuesday, October 14, 2014

A. Every 60 seconds perform the following:
snatch x 5 reps @ 75-80% of your max. 
7 sets

Beginners: No clock. 5 solid reps (power is fine) x 5 sets. Go up in weight only if you have solid technique.

B. 60 sec AMRAP kipping muscle ups or kipping pull ups
     60 sec AMRAP Double Unders
     60 sec AMRAP Kettlebell Swings
     Rest 1 minute
     3 sets

Monday, October 13, 2014

A. Every 90 sec:
cleans x 5 reps @ 80-85% of your 1RM. Advanced will be closer to 80%
strict hspu x 5
7 sets

B. Run 400 meters
     2 Rounds of:
     OHS x 20 65/95 lbs
     Burpees x 20
    Run 400 meters

SUNDAY, OCTOBER 12, 2014

A. FRONT SQUAT 8-10, 6-8 OR 4-6
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN

B. MUSCLE UP SKILL WORK


C. 3 ROUNDS FOR TIME:
     TOES TO BAR X 20
     RING DIPS X 8/11
     JUMPING SQUATS X 20  35/45 LBS

NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL

SATURDAY, OCTOBER 11, 2014

A. ADVANCED/INTERMEDIATE:  GO TO A HEAVY 3 REP CLEAN AND JERK AND DO 3 MORE SETS AT SAME WEIGHT. 

BEGINNER: GO TO A MANAGEABLE 5 REPS AND DO 3 MORE SETS AT THAT WEIGHT.

B. 3 ROUNDS FOR TIME:
DEADLIFT X 12 135/185 LBS
RUN X 400 METERS
SHOULDER TAPS X 40

BEGINNERS:
I WANT A REST AFTER THE SHOULDER TAPS FOR 2 MINUTES. DEADLIFTS ARE TO BE DONE SLOWLY AND CONTROLLED.

NO SHOULDER TAPS? DO STATIC HOLDS OR SHOULDER TAPS IN PIKE POSITION FROM BOX.  

Friday, October 10, 2014

A. For Time:
thrusters x 12 85/135 lbs
kipping pull ups x 15
Box Jumps x 15 20/24"
KB Swings x 20 35/55 lbs
Walk rest for 5 minutes:
5 sets 

B1. straddle L x 5 reps x 3 sets
B2. stall bar shoulder openers x 10 reps x 3 sets (advanced should just use plates)

Thursday, Oct 9, 2014

A. Snatch From Blocks:
Advanced/Intermediate: Take 15 minutes to work to a heavy 3 reps. Then, do 4 sets of 3 reps at that weight.
Beginner: 5 sets x 5 reps (power is fine).


B. Cleans x 5@ 75-80% Quickly but execute perfect form
Zero seconds rest
On a 60 sec clock:
Toes to Bar x 15 reps
AMRAP Burpees in remaining time
Rest 2 minutes
5 sets

Wednesday, October 8, 2014

A. Back Squat 8-10, 6-8 and 4-6 @ 32x2 x 4 sets; rest 2-3 minutes


B. OHS x 30 sec 65/95 lbs (try and snatch into your first rep)
rest 15 sec
Push ups x 30 sec
Rest 15 sec
Double Unders x 30 sec
Rest 15 sec
5 sets

C. Kipping muscle up practice:
Beginners: passive hang for 30 sec x 3 sets
Beginners 2: walk in the park x 20 reps x 3 sets
Intermediate 1: false grip on rings for 20 sec x 3 sets
Intermediate 2: practice false grip with kip x 10 reps x 3 sets
Intermediate 3: practice kipping muscle up for 10 min
Advanced: AMRAP kipping muscle up in 45 sec x 3 sets; rest 3 minutes.

Tuesday, October 7, 2014

A. 2 cleans plus 1 jerk 85%, 88%, 93%, 93% - See Oct 3, 2014

Beginners: 3 hang power cleans plus 3 power jerks  x 5 sets


B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
See April 14, May 27, Sept 1, 2014

Coaches: you must have 10 unbroken kipping pull ups to do prescribed.

10 minutes is the cut off.  

Beginners: do 5 ring rows (pick one of the progressions). Reduce burpees. 

Monday, October 6, 2014

A. Strict and kipping hspu - See September 23 and October 1, 2014
10-20 strict
20-30 kipping 

No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.

No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.

Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.

B.   4 MINUTE AMRAP
      OHS WITH KB OR DB X 7 30-35/40-55 LBS (YOU NEED ONE IN EACH HAND)
      BOX JUMPS X 7 20/24"
      DEADLIFTS X 7 185/225 LBS

      REST 4 MINUTES

C. 4 MINUTE AMRAP
      WALL BALLS X 10
      BURPEES X 10
      RUN 100 METERS (50 METERS THERE AND BACK)