new year; new classes!

We are excited to announce a new class for kids and teens at Flux - School of Human Movement!
Starting this Saturday, January 3rd at noon we will be offering a Parkour & Acrobatics for ages 9 and up.

This class will be held once per week and last 60 minutes. It can be an additional class for a current Flux Kids or Flux Teens, or it can be the only class attended.

Details:
Saturday at 12pm (noon)
60 minutes
at main Flux gym (3424 13th Avenue)
if only attending Parkour: $70/month for Flux members / $80/month for non-members
or current membership goes up 1 level

Please email fluxcrossfit.info[at]gmail[dot]com if you are interested in registering your child; space is limited.

Sunday, Dec 4, 2014

A.  Power clean from blocks
Advanced: 4 sets of 3 all at same weight.
beginner: 5 sets of 3 but go up in weight with each set
Rest 2-3 minutes

B. 30 sec row for calories
     Rest 15 sec
     30 sec KB Swings 35/55 lbs
     rest 15 sec
    30 sec ring push ups
    rest 15 sec.
    5 sets 

You can start at any station.
   

Saturday, December 3, 2014

A. Back Squat - See December 20 and Dec 27, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. 3 Round for Time
Power Jerk x 7 105/155 lbs
kipping ring muscle up x 5
Jumping barbell squat x 20 45 lbs

Friday, January 2, 2014

A. Power Snatch from blocks
 Advanced: 4 sets of 3. All at same weight. You must hit 12 reps.
Intermediate: 4 sets of 3 but go up in weight with each set.
Rest 2-3 minutes.

B. Thrusters x 50 35/45 lbs
     KB Swings x 50 35/55 lbs
     DB Power Snatch x 50 (alternating) 35/55 lbs
     Toes to Bar x 50
     Double Unders x 50 

Thursday, January 1, 2014

A. Wall walk ladder 5-1 Not For Time.

B. Every 6 minutes for 5 sets, do:
 5 FULL clean and jerks 105/155 lbs
 5 strict hspu (deficit for advanced)
 2 arms only rope climbs

NOTE: to do the clean and jerk prescribed you need a minimum 1RM of 150/205 lbs

Wednesday, Dec 31, 2014

A. Snatch - see Dec 15, Dec 28, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Row 1000 meters
     50 wall balls
     50 KB Swings 35/55 lbs

Tuesday, December 30, 2014

1. 4 MIN AMRAP

     9 OHS 65/95 LBS

     6 BURPEE BOX JUMPS 20/24"

     6 KIPPING PULL UPS

      REST 8 MINUTES

     5 SETS 

NOTE: Advanced pullers should be doing butterfly style pull ups.  

You DO NOT jump over the box.

Monday, Dec 29, 2014

A. Every 2 minutes, DO 3 FULL cleans @ 105/145 lbs and 7 kipping hspu x 5 sets. If you make 5 sets, go to 5 cleans and 10 kipping hspu for 3 extra rounds. 

NOTE: to do prescribed you must have a minimum 1RM clean of 135/185 lbs

B. Row 30 sec AFAP

     Row 30 sec at 50 %

     10 sets

C. 10-1 ladder

    Push Press 65/95 lbs

    KB Swing 35/55 lbs

NOTE: you can start with B or C, but make sure you take a 5 minute rest between. 

weekend schedule

Reminder to check MindBody before heading out for classes; everything is at the big gym (13th Ave) this weekend.

Sunday, December 28, 2014

A. Snatch - see Dec 15, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Kipping HSPU
Advanced/intermediate: AMRAP in 60 sec x 5 sets; rest 2 minutes. 
Beginner: 5-10 perfect push ups x 5 sets; rest 2 minutes.

C. Row 500 meters
2 Rounds:
5 wall walks
20 box jumps 20/24"
Row 500 meters

Saturday, December 27, 2014

A. Back Squat See December 20, 2014
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Bar Kipping Muscle up practice for 15 minutes or Toes to Bar practice.

C. For Time:
21-15-9
thrusters 65/95 lbs
kipping pull ups

Wednesday, December 24, 2014

A. Hang Power Clean
Advanced: In 20 min, go to a daily max. Then do 1 set of doubles at 7-10 kgs less.
Intermediate: 4 sets of 3 reps (should be heavy but manageable. If you miss a rep, rest and repeat. You need to get 12 reps in).
Beginner: 5 sets of 5. Go up in weight if your coach gives you the go ahead. 

B. Bar muscle up practice. If you are proficient with your bar muscle ups, go onto C.

C. 4 Rounds for Time:
Bar muscle ups x 6
Burpee Box Jumps x 15

If you do not have a bar muscle up, do 15 kipping chest to bar pull ups or chin over the bar.

Tuesday, December 23, 2014

A. Handbalancing and/or handwalking

Everyone: 30 sec bodyline on stomach and back x 2 sets.

advanced: 60 sec chest to wall bodyline. Done correctly you should feel as though your toes are coming off wall into a free standing handstand.

Advanced only - When you finish, grab a partner and accumulate 30 sec freestanding hspu with a partner. 

Inter - 2 sets of 45 sec same as above.

Beginner: 3 sets of 30 sec.

B. Handwalking
Advanced: 5 attempts for max length
Intermediate and beginner: toe and heel pulls

B. Snatch Ladder - see November 10, 2014
Power snatch
Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes. 


C. 3 Rounds for Time:
Front squat (no rack) x 15 95/135 lbs
KB Snatch x 20 (10 per arm) 35/55 lbs
Strict HSPU x 12

Monday, Dec 22, 2014

A. Daily Max Clean and Jerk - advanced - take 20 min to find your max and then 1 set of doubles at 7-10 kgs less.

Or: find a heavy 3 reps and do a total of 4 sets at that weight.

Beginners: 3 reps x 5 sets. Wait for your coach to give you the go ahead to put more weight on the bar. Hang power is fine as is push jerk or push press. 

B. Bar muscle up or toes to bar practice. 15 minutes

C. 3 Rounds for Time:
OHS x 12 65/95 lbs
Toes to Bar x 20
Double Unders x 40

NOTE: you should be able to do OHS unbroken on first round, toes to bar in 2 sets on first round and double unders either unbroken on first round or 2 sets.

join the movement revolution at Flux!

Sunday, December 21, 2014

A. Kipping  HSPU
Advanced: 30 sec on and 30 sec off x 5 sets
Intermediate: amrap in 60 sec x 5 sets; rest 3 minutes
Beginner: AMRAP perfect pushups in 60 sec x 5 sets; rest 3 min

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 500 meters

Saturday, December 20, 2014

A. Back Squat
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

 B. Practice Handwalking

C. 5 Rounds for Time:
12 burpees
12 chest to bar kipping pull ups
9 burpees
5 strict hspu
4 burpees

Friday, December 19, 2014

A. Snatch
Advanced: Find a daily 1RM in 20 minutes plus 1 set of doubles @ 15-20 LBS lighter.

intermediate:4 sets of 3 and all at the same weight. If you miss a rep, rest 45 sec and repeat. You must make 12 reps in total.

Beginner: hang power x 4 sets of 5. Go up in weight if you get the go ahead.

B. 4 Rounds
10 OHS 65/95 lbs
50 double unders
3/5 muscle ups
Rest 1 minute

No muscle up? Substitute with ring dips, bar dips or push ups
This one is from Outlaw CrossFit.

Thursday, December 18, 2014

A. Every 15 sec, do 3 power clean and jerks x 2 min @ 65/95 lbs = 24 reps

Rest 2 minutes.

Every 30 sec, do 2 power clean and jerks x 5 minutes @ 95/135 lbs = 20 reps

Rest 2 minutes.

Every 30 sec, do 1 power clean and jerk x 5 minutes @ 115/185 lbs = 10 reps

You must have a 1 RM of 145/215 to do prescribed.

You may reduce the loads.

The nice thing about the above is that only the very new will have to change the plan. If you are new to the clean and jerk, do the following:
5 hang power clean and jerk x 5 sets. Go up in weight if your coach gives you the go ahead.

B. Handwalking and handbalancing practice:
Everyone 30 sec bodyline stomach and back x 2 sets
Advanced: 60 sec chest to wall hold
Less advanced 45 sec x 2 sets
beginners: 30 sec x 3 sets

Advanced: In middle of floor with a partner, accumulate 30 sec of a freestanding handstand. x 3 sets
Intermediate: 5-10 heel and toe pulls x 3 sets
Beginners: wall walks x 3 reps x 5 sets

C. HAndwalking practice for 10 minutes.

Wednesday, December 17, 2014

A. Every 3 minutes for 5 sets
7 Back squats from the rack @ 60% of your max. Less advanced lifters will be more at 70% but must be at a 00x0 tempo
10 kipping hspu
20 double unders

Beginner suggestions:
7 back squats @ 32x2
5 push ups
either double under or single unders
rest 2 minutes
5 sets No Clock

B.    See November 20, 2014
       Row 1000 meters
       30 Burpees
       Row 750 meters
       20 Burpees
       Row 500 meters
       10 Burpees

Tuesday, December 16, 2014

A. 2 cleans plus 1 jerk @ 80, 85, 88, 90, 90 % of your 1RM +/-5%
Rest 2 minutes.

B. kipping muscle up practice or toes to bar practice.
advanced: if you trained yesterday and did ring dips, please do the following:
3-5 kipping muscle ups without the lock out. Just work to efficiently pull yourself over the rings into the bottom of the ring dip. x 5 sets.
Rest 2 min

Intermediate: this is you if you are inconsistent with your kipping muscle ups or you are very close to getting your first one.
a total of 7 attempts. Rest as needed but it should not take longer than 10 minutes.

Beginner 1: Test your kipping pull up without a band. This is you if you have been kipping with a band.  Make a total of 15 attempts. Rest as needed but no longer than 10 minutes.

Beginner 2: you have kipping pull ups but are not close to the muscle up? Practice kipping toes to bar x a total of 10 attempts.

Beginner 3: either scap arch pullings x 5 reps with 3 sec hold x 5 sets or the above.

C. 4 Rounds for Time:
    Snatch x 7 65/95 lbs
    chest to bar pull ups x 12
    thrusters x 9 65/95 lbs

NOTE: I want the first round unbroken.

Monday, December 15, 2014

A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.


B.  SEE Nov 25, Dec 6, 2014
AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:

Beginners: OHS 5 sets of 7 reps (work up in weight slowly).

C. Box Jumps x 45 sec 20/24"
     KB Swings x 45 sec 35/55 lbs American if you are competing in Open
     Ring Dips or Bar Dips or push ups x 45 sec
     Shoulder taps  x 45 sec
     Rest 15 sec between movements and after you complete all 4 stations rest 3 minutes.
     4 sets 

You can start at any station.

Sunday, December 14, 2014

A. Either kipping bar muscle up or toes to bar practice for 15 minutes.

B. 10 min AMRAP
push press x 5 85/95 lbs
toes to bar x 7
pistols x 7

Saturday, December 13, 2014

A. Advanced:
Take your max snatch and go down 20 lbs and do the following:
Every 2 minutes:
snatch x 3 reps
burpees x 7
5 sets
If you complete all 5 sets, go to 5 snatches and 10 burpees for 3 more sets or until failure.

Intermediate: take approximately 10 lbs of your 3 RM and do the same as above.

Beginner: 5 hang power snatches
                7 burpees
               Rest 100 sec.
              5 sets. Go up if your coach gives you the go ahead.

B. Equilibre
Handbalancing and Handwalking 15 minutes.
Everyone should do 30-60 sec chest to wall hold.
If you are doing 30 sec, please do 3 sets, resting 60 sec between sets.
For Handwalking, I want the approach that Amir taught Mieka and I to be used as it is the best one I have learned so far.

C. 7 Rounds for Time:
OHS x 12 65/95 lbs
wall balls x 10
double unders x 20

Friday, December 12, 2014

A. Clean and Jerk
Advanced - in 20 minutes go to a daily max.

Intermediate: in 20 min go to a heavyish 3 reps. 

Beginners: Hang clean and jerk: 5, 5, 5, 5
Push press is also fine.
Go up in weight if your coach gives you the go ahead.

B. 50 pistols for time
are you having a tough time with pistols because of ankle mobility? Do shrimps instead (1st or 2nd progression). x 5 sets of 5 reps (per side).

C.  30 sec work/30 sec rest Use rest period to move onto next station.  Must begin with hspu.
kipping hspu
kipping pull ups
box jumps 20/24 " must be touch and go
power jerk 65/95 lbs
5 sets

Thursday, December 11, 2014

A. Pulling Skill work
Advanced: 1 kipping muscle up plus 3-5 ring dips x 8 sets. Rest 2 minutes

Intermediate: This is you if you are not consistent with kipping muscle ups. Do 2-3 attempts x 8 sets. Rest 2 min

Beginners: You have a couple of options:
Ring Dips x 1-5 reps x 8 sets
Bar Dips x 1-5 reps x 8 sets
Push ups x 5-10 reps x 8 sets

If you cannot do a ring dip or a bar dip but you have 10 full push ups, please do a cluster set of eccentrics on either x1.1.1. Each eccentric should be 5 sec x 8 sets.

rest 2 minutes.

B. For Time
calorie row x 30
burpees x 20
KB Swings 55/75 lbs x 20
Shoulder taps 40
Rest 90 sec.
repeat

Wednesday, Dec 10, 2014

A. Front Squat
Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x0 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2

B. Handbalancing and Handwalking 15 minutes.
Everyone should do 30-60 sec chest to wall hold.
If you are doing 30 sec, please do 3 sets, resting 60 sec between sets.
For Handwalking, I want the approach that Amir taught Mieka and I to be used as it is the best one I have learned so far.


C. AMRAP in 2 minutes of:
Power snatch x 7 65/95 lbs
Double unders x 20
Thrusters x 7 65/95 lbs

Rest Exactly 60 seconds.

4 sets

Everything should be unbroken so choose your reps accordingly.

Tuesday, Dec 9, 2014

A. 7 deadlifts with absolutely perfect form 205/315 lbs
10 alternating pistols
Rest 90 sec.
5 sets

B. 10-1 ladder of:
strict chest to bar pull ups or chin ups
strict hspu (advanced to a deficit)

NOTE: if you have a 30 sec eccentric you may use a band for your pulling work.

Rest exactly 60 sec.

C. 2000 meter row.

Monday, December 8, 2014

A. Hang Power Snatch
Advanced: Daily max in 15 minutes.

Intermediate: 4 sets of 3 all at same weight. For intermediate it will make very little difference if your previous numbers were from the floor or from the hang and in fact you will probably lift more from the hang. It should be heavy enough that you miss 1 or two reps, but no more. Just make sure you get in 12 reps all at the same weight.

Beginner: 5 sets of 5 reps. Go up in weight if your coach gives you the go ahead.

B. Kipping Bar muscle/ring muscle up or toes to bar practice for 15 minutes.

C.  AMRAP in 60 sec hang cleans (full) 65/95 lbs
      AMRAP in 60 sec shoulder taps
     AMRAP in 60 sec burpee box jumps
    AMRAP in 60 sec Push Press
    Rest 60 sec.
    4 sets

Beginners:
Don't worry about the clock:
7 hang cleans
20 box shoulder taps
5 box jumps (focus on a light and quiet landing)
7 push press
Go up in weight if your coach gives you the go ahead.
Rest 60 sec.
4 sets