Flux Intramural - CrossFit Open 2015

The CrossFit Open starts this week!

The hardest part is signing up; so congratulations to everyone who put their name on the list!

This is how it works:
Weekly workouts will be announced on Thursdays. All Friday WODs will be the Open workout of the week; we will also have a special session reserved for people to do the workout on Sundays at 1pm.
The Sunday session will be a lot of fun! This is the time when you can do the workout as a team; wear a costume, etc. (get team spirit points!)
For people officially signed up for the CrossFit Games, you have until Monday to post your results. You must post your result before the cutoff to not be disqualified.

For the Flux Intramural:
1 point for doing the workout of the week
1 point per athlete that finishes in the top three at Flux
5 points for the team with the best spirit each week

Read this article for the inspiration behind the Flux Intramural.

Here are our teams:

You can still sign up for the CrossFit Open 2015 here until tomorrow.

Rootless Root Fighting Monkey Workshop - What the Heck is this all About?

"All is right, everyone has certain truth, but the question is,
Are we able to understand the context in which we operate?
And therefore are we capable of choosing the right tools/practice to cultivate ourselves?
Are we able to break the walls of fixed knowledge and transit to passing, fluctuating openness?"

- RootlessRoot Fighting Monkey Project

THIS IS A PROVOCATION TO ALL  PEOPLE WHO HAVE NO CHOICE BUT TO MOVE!!!

Let me ask you a question, and just to humour me, take a few minutes and give my question an honest answer. 

The question I pose is as follows: how do you feel and react when you are in a movement situation or environment that is perhaps foreign to you? Do you close yourself off to this environment, which comes with its own culture, language, clothing and gear and set of movements? Or do you embrace AND engage in a critical manner, the newness of the situation, perhaps even self-reflecting on how you act/feel/think/move in response to a new movement culture/environment? 

In every situation or moment are you a good mover? And by that, I don't mean mastery, but rather you have a movement foundation that provides you with the potential to adjust to a new set of conditions. What happens for instance, when the rules to the game change and you must adapt?

Do you avoid movement situations and contexts that might expose a weakness?  

 

I have studied and learned from world renowned olympic weightlifters and coaches, highly respected CrossFit instructors, dancers, cirque artists, martial artists, boxers, rock climbers, handbalancers, powerlifting coaches, capoeira masters, professionals from the world of manual therapy - including chiropractors and physical therapists who hold doctorates, parkourists and yoga instructors. 

Disciplines can be very productive but they can also be very limiting. After all, each discipline comes with its own philosophy, terminology and history, basically a "set of truths". This set of truths that each movement discipline is entrenched within is neither good nor bad, it is just simply the way it is. It only becomes counter-productive when a practitioner of a discipline does not recognize that his or her practice does indeed have a truth, a context and a history. Do you become a fish out of water outside of your comfortable and familiar surroundings?

The Fighting Monkey Workshop is an opportunity for you to physically negotiate unknown territory.  You can make it as challenging and physically demanding as you want. This workshop is for all ages and all abilities. Be scared, be apprehensive, but don't let such feelings prevent you from the new and unknown.

The Fighting Monkey Workshop is an opportunity to challenge yourself. It will introduce you to a whole new world of movement.

-Darci

Saturday, February 28, 2015

Warm up - same as Mon-Friday.


A. Kipping hspu -
Advanced: AMRAP in 45 sec
Rest 45 sec
5 sets

Intermediate: AMRAP in 90 sec.
Rest 90 sec.
5 sets

Beginner: AMRAP push ups in 45 sec
Rest 45 sec.
5 sets

NOTE: if you are intermediate, I want you to try and go a bit lower today. You have 90 sec so you don't have to worry too much about the clock.

B. Every 90 sec, for 7 minutes:
5 thrusters 85/135 lbs
7 burpees

Friday, February 27, 2015

CROSSFIT OPEN 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Read more about the movement standards here.

Thursday, February 26, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

Rest day for CF Open Competitors

A. Take your 3 RM Back Squat and do 5 heavy singles at a higher weight. Go up with each set if possible.  Rest 2 min

B. 3 Rounds for Time:
KB Swings x 20 35/55 lbs
Push Press x 15 65/95 lbs

Wednesday, February 25, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Double Unders
30 sec of work and 30 sec of rest x 6 sets

B. Row 1000 meters

     Rest 2 minutes

     3 Rounds for Time: 
     Deadlifts x 9 185/255 lbs
     Wall balls x 15

Tuesday, February 24, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Snatch High Pull plus Snatch
Advanced/intermediate: 1 snatch high pull plus 1 snatch x 5 sets. 
Beginner: 2 snatch high pulls plus 2 snatches x 5 sets.

B. 3 Rounds for Time:
     Kipping bar muscle ups x 5
     OHS x 8 65/95 lbs

Rest 5 minutes:

C. 3 Rounds for Time:
  Kipping Ring Muscle ups x 5
  OHS x 5 95/135 lbs

Monday, February 23, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Clean and Jerk
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kg less.
Intermediate: 4 sets of 3 (all at same weight)
Beginner: 5 sets of 5. Go up in weight if your coach gives you the go ahead. 

B.  3 Rounds for Time: 
     Touch and go clean and jerks x 10 75/115 lbs
     Toes to Bar x 10

Rest 3 minutes.

C.  3 Rounds for Time:
     Box Jumps x 10
     HSPU x 10

Rest 3 minutes

D. 3 Rounds for Time:
     Power Snatch x 10 x 75/115 lbs
     Burpees x 10

Sunday, February 22, 2015

A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

A. AMRAP meter row in 45 sec.
Rest 45 sec.
AMRAP burpees in 45 sec.
Rest 45 sec.
AMRAP KB Swings in 45 sec. 35/55 lbs
rest 45 sec.
5 sets

Saturday, February 21, 2015

A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

A. TGU Fun
Advanced: go to a 1RM on each arm with a barbell. Take 15 min.
Intermediate: 3 RM on each arm with a KB. Take 15 min
Beginner: 5 reps/arm x 3 sets

B.  Touch and Go Power Clean and Jerks
See Jan 19, 2015, Jan 30, 2015
NOTE: if you did this last week, either stay with same weight, and aim for extra reps, or begin with a slightly higher percentage. 

Every minute, do 5 reps. In the first minute I want about 55%, second minute, 60%, third minute 65%, fourth minute 70%, fifth minute 75% and so on until failure.

Beginners: 5 x 5 (go up with each set).

C. Tabata Toes to Bar x 8 sets.
Intermediate: amrap in 60 sec. rest 60 sec x 4 sets
Beginners: 8 arch scap pullings with a 3 sec hold. Drop off bar and then I want 5 good swings x 4 sets; rest 60 sec. 

Friday, February 20, 2015

A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

B. Take your 3 RM Back Squat and do 5 heavy singles at a higher weight. Go up with each set if possible.  Rest 2 min

C.  3 Rounds for Time:
Power Snatch x 7 95/135 lbs
wall balls x 20
box jumps x 20 20/24"

Thursday, February 19, 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

A. Snatch - See Monday
Snatch - go to a heavy 3 reps and d0 3 sets at that weight.  Then do 5 singles, going up in weight with each set if possible.

Beginner: 5 hang (power) snatch x 5 reps x 5 sets; go up in weight if your coach gives you the go ahead.

B.  7 Rounds for time:
     OHS x 7 65/95 lbs
     Chest to bar kipping pull ups x 7
     burpees x 7

No Stopping!

Wed, FEb 18. 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

A. Hang FULL Clean x AMRAP in 2 minutes  75/115 lbs

B. Bar muscle ups or TOes to Bar practice for 10 minutes.

C.  3 Rounds for Time
     DB or KB  Push Press x 12 25/45 lbs
     KB Swing x 25 35/55 lbs

Tuesday, February 17, 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

D3. ostrich walk 1/2 length x 2 sets

A. Every minute on the minute, alternating for 10 minutes, do:
5 snatch high pulls at 20 lbs over your max
kipping hspu x 8-15 (so your numbers might look like this, 10, 12,  15, 10, 8).  Goal is 15 reps. Nothing under 8.

B. Handwalking practice
Everyone - 30-60 sec chest to wall with a beautiful bodyline. x 3 sets if you do 30 sec.
Advanced: after your chest to wall hold, 5 max distance attempts.

C. Row 1000 meters
3 Rounds:
Double Unders x 50
Toes to Bar x 20

Monday, February 16, 2015

Warm up
A. 1 wrist prep movement

B. shoulder circles with torso twist x 10 each direction 

C. Run like a dog/monkey? 1 round each direction Go Fast!

D1. 4 bridge wall walks x 2 sets

D2. trap 3 stick raises x 10 reps with 10 sec hold x 2 sets

A. Snatch - go to a heavy 3 reps and d0 3 sets at that weight.  Then do 5 singles, going up in weight with each set if possible.

Beginner: 5 hang (power) snatch x 5 reps x 5 sets; go up in weight if your coach gives you the go ahead.

B.  AMRAP in 6 minutes:
     KB Swings x 7 35/55 lbs
     wall balls x 7
     burpees x 7

Absolutely no stopping! 

Fighting Monkey workshop in March

Flux School of Human Movement is proud to welcome Jozef Frucek and Linda Kapetanea of Rootlessroot to Regina, March 8th to 11th, 2015 for a 4 day movement workshop.

The Fighting Monkey Practice is a provocation to both the individual and the group to adapt to diverse, unknown and even stressful situations. Our workshops will foster creative movement practices and physical literacies. The Fighting Monkey Practice stresses the role of improvisation and intuition in the body’s reaction to diverse and urgent situations. As we create moments of gesture, dance and survival, complex dimensions of movement are discovered rather than taught.

Details:Sunday, March 8th from 2pm to 4pm.Monday, March 9th to Wednesday, March 11th from 7pm to 9pm.Cathedral Neighbourhood Centre (2900 13th Avenue)
Workshop is open to teens and adults; movers of all levels of expertise.
Fees are $240 for 8 hours.


Students of both Flux and our community partner, FadaDance, will receive a $40 discount on registration fees.
Complete registration form (here) to reserve your spot.

Creative Partnerships programs are supported through the collaboration of Saskatchewan Arts Board, SaskCulture, and financial support from Saskatchewan Lotteries Trust Fund for Sport, Culture and Recreation.

Parkour & Capoeira camp (April 6-10)

February break is quickly approaching and we are already thinking ahead to the Spring break in April.

Flux School of Human Movement will host a camp focusing on Parkour and capoeira for kids and teens aged 5 and up.

Details:
Monday April 6th to Friday April 10th.
Activities will go from 1pm to 4 pm.

Cost (members): $150 + GST/child
Cost (non-members): $175 + GST/child
5% discount for 2 or more children from same family.

To register, please complete this short online form. Fees are due March 1, 2015

 

Age, Will and the Drive to Movement

We have a very strong contingent of folks at Flux who are around 60 years old, give or take a few years. I like to refer to them as the Flux Vanguard in that they are important culture makers at Flux. They inspire others and even more than that, this contingent of colourful folks shape the collective will of Flux. It would be disengenious to suggest that watching them in action is anything but inspiring. Through their singular and collective drive, they radically alter the collective narrative of aging and what that narrative looks and feels like. They prove that playtime is for all.  

Don on the vault

Too often, the image of the 60 plus crowd exercising are these static, boring exercises done with bands and exercise machines.  It is as though some higher power got to declare that once you hit 60 you are condemned to a life of 2 lbs dumbbells and jazzercise classes.

This 60 plus crowd gives shape to the story of aging through practice and repetition, not through declarations. They don't declare youth, they practice it. I welcome anyone to challenge my contention that there is a bodily pleasure when the will of the mind matches the practice of the body. Grit and determination abound when I watch Joan tackle the speed vault in parkour, or when Eugene and Theresa jump up onto the bars for some brachiation.

Growing up often means learning limitations. This is not so bad, as learning limitations, boundaries and perhaps curbing recklessness also means we get to live in a world with others. We learn social graces, we learn the word no and the trade off is (hopefully) that a rich and colourful social world is opened to us. The negative side to all this is that modern culture can destroy the will to move and to try new things. When Eugene got his chin up at the age of 68 he was essentially giving the cult of youth a good kick in the arse.

What I find particularly damaging about this pervasive cult of youth is that it dictates and then it stifles the desires of those bodies that are excluded from its ideal. And yet, there is a will to play, to conquer, and to experiment in the older folks at Flux that I have noticed is absent from many of their peers.

Play lights us up.
Play gets us off.
Play fuels desire and will.

- Darci 

handbalancing

Parkour!

Sam's push ups

Eugene working on brachiation

The vanguard at Flux House Blend

Jan working on his straddle

Joan bouldering

Joan's amazing bridge

Deadlifts

Joan's handstand

Parkour vault

Backsquat

Theresa on the Parkour vault

Theresa on the bouldering wall

Theresa practicing hip raises

Sunday, February 15, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

 A. AMRAP OHS in 4 minutes. Work with a partner. 65/95 lbs

B. With your partner, accumulate 3000 meter row for time. 

Saturday, February 14, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A.  Every 60 seconds for 5 minutes:
      Power Clean and jerk touch and go @ 95/135 lbs x 5
      Ring Dips x 4/6

B. Shoulder Taps x 75
     Double Unders x 75
     Shoulder taps x 35
     Double Unders x 35
     Shoulder Taps x15
     Double Unders x 15
     
    

Friday, February 13, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A. Snatch - Same as Monday
Power Snatch x 5 reps
Every minute, perform 5 snatches, increasing weight each minute. Start at 55% and increase by 5% each set. Go to Failure, but don't let your mechanics break down.

Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead. 

B. From the Rack:
 AMRAP Front squats in 30 sec @ 60% of your max (from the rack. Back up and be ready to squat at the word GO.
zero seconds rest
Burpees x 9
kipping toes to bar x 9
Rest 2 minutes.
6 sets  

Thursday, February 12, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 


A. 20 kipping muscle ups 10 on rings and 10 on bars

Rest 60 sec exactly

B. 4 Rounds for Time:
deadlifts x 7 205/315 lbs
box jumps x 7 24/30 "

Rest 60 sec exactly

C. 50 kipping hspu

Wednesday, February 11, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A. See January 13, 2015
From the Rack:
AMRAP Back squats in 30 sec @ 55-60% of your max (start with bar on back and ready to squat).
zero seconds rest
KB Swings x 15 American 35//5 lbs
Burpees x 12
Rest 2 min
5 sets

You now have a 2 minute rest. 

B. kipping swinging practice for 10 min
If you have pretty lil' kip, work on bar muscle up ring muscles. 

 C. iso hold bridge x 30 sec x 3 sets (armpit over wrist)

Tuesday, February 10, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

A. Alternating every minute on the minute x 10 min:
Thruster x 6 105/155 lbs
Chest to bar kipping pull ups x 10

I want a smooth clean to thruster on that first rep.  

B1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.

Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec

Beginner: 10 reps 5/side x 3 sets; rest 60 sec

B2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs.  15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting. 


C. OHS x 65/95 lbs x 20
     Double Unders x 50
     OHS x 95/135 x 15
     Double Unders x 50
     OHS x 115/165 x 10
     Double Unders x 50

Monday, February 9, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

A. Power Snatch x 5 reps
Every minute, perform 5 snatches, increasing weight each minute. Start at 55% and increase by 5% each set. Go to Failure, but don't let your mechanics break down.

Beginner: 5 hang (power) snatch every 90 sec x 7 sets. Go up in weight if your coach gives you the go ahead. 

B. Toes to Bar 1.1.1 x 3 sets. Rest 2 minutes
Exactly 10 sec rest between reps. Stop before you hit failure. We don't want reps that look like this: 20, 4, 1.

Intermediate: AMRAP toes to bar in 2 minutes x 3 sets; rest 2 min

Beginner: 8 arch scap pullings with 3 sec hold x 3 sets; rest 60 sec. Take these seriously and you will make big gains. It is an effective way to get a "deeper" engagement of the scapulae. If you watch some of our gymnastics folks, they are almost pulled into a front lever when they pull into an arch. Do it right and this little movement will wake up the upper back.

Beginners: I also want to see 3 good kips after each set of arch scap pullings. (Caveat is that you do this ONLY if your coach has given you the go ahead for kips, ie, strong and stable shoulders).

C. Row 1000 meters
    3 Rounds of:
    Burpees x 15
    shoulder taps x 40

Extra class on Saturdays - Just Mobility

Just Mobility - Shoulders is such a popular class, we're doubling up on Saturday mornings!
Starting next week, you'll be able to come at 9am or 11am.

Flux Intramural - CrossFit Open 2015

Do you come to WODs and like/love doing them but are intimidated and/or uninterested in the Open?
Let's try something new for the 2015 CrossFit Open! Read this article for the inspiration behind the Flux Intramural.
Would people want to make their own teams or prefer for the coaches to organize things?

I'll put a sign up sheet on the bulletin board tonight.

And sign up for the CrossFit Open 2015 here.

Sunday, February 8, 2015

A. Deadlifts x 10 185/255lbs   AFAP with perfect mechanics
      Push Ups x 15
Rest 90 sec.
3 sets

Try and do your push ups unbroken each set.

B. AMRAP unbroken double unders  1.1.1 x 3 reps x 2 sets. 10 sec rest between cluster reps; rest 2 minutes. 

C. AMRAP wall balls in 45 sec
rest 15 sec.
AMRAP toes to bar in 45 sec
rest 15 sec.
AMRAP pitstols in 45 sec
rest 2 minutes.
3 sets

Saturday, February 7, 2015

A. KB Snatch ladder 7 to 1. 35/55 lbs. Do 1 arm first and then switch.

B. Shoulder Taps Not For Time
Advanced: feet together, with as little movement in hip as possible. Palm no more than 5 inches from wall.  AMRAP Unbroken x 3 sets; rest 90 sec.

Intermediate: go a bit closer to the wall than you normally would and do 20 slow and controlled reps.  x 3 sets; rest 90 sec.

Beginner: either iso chest to wall x 30 sec x 3 sets or 45 sec pike on box for x 3 sets; rest 90 sec.

C.  5 Rounds for Time:
       Power clean x 5 105/155 lbs. Touch and Go.
       burpees x 10
       
     
    

Friday, February 6, 2015

A. Wall Walk ladder 5 down to 1
Work with a partner.


B. 3 Rounds for Time:
    Thrusters x 15 65/95 lbs
    chest to bar kipping pull ups x 15
    Box Jumps x 15 20/24"

Thursday, February 5, 2015

In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric. 

A1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.

Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec

Beginner: 10 reps 5/side x 3 sets; rest 60 sec

A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs.  15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting.

B. 4 Rounds for Time:
    Snatches x 10 75/115 lbs
    Kipping HSPU x 20

Wednesday, February 4, 2015

A. 2 minute AMRAP of OHS @ 65/95 lbs

B. Work for 10 minutes on the kip. More advanced should practice kip from the rings.
Focus on your line. There should be no hinge in the hip.

B. 3 Rounds for Time:
KB Swings x 25 35/55 lbs American
Burpee box jumps x 20

Tuesday, February 3, 2015

In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric. 

A1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.

Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec

Beginner: 10 reps 5/side x 3 sets; rest 60 sec

A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs.  15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting.

B. Toes to Bar
Advanced: Max unbroken x 1.1.1 reps x 1 set; rest 10 sec EXACTLY between cluster reps.

Intermediate: Max in 60 sec x 2 sets; rest 60 sec.

Beginner: 8 arch scap pullings with 3 sec hold x 3 sets; rest 60 sec. Take these seriously and you will make big gains. It is an effective way to get a "deeper" engagement of the scapulae. If you watch some of our gymnastics folks, they are almost pulled into a front lever when they pull into an arch. Do it right and this little movement will wake up the upper back.

C. Alternate every minute between the following two movements:
Power clean and jerk x 5 95/135 lbs. If your 1RM is more than 140/205 lbs, please do 105/155 lbs
Kipping Bar Muscle ups x 2/4

Substitute kipping bar muscle ups with chest to bar pull ups x 10 

Monday, February 2, 2015

A. Every 2 minutes x 5 sets
6 deadlifts @ 205/315 lbs
3-5 kipping hspu

see Tuesday, January 27, 2015

Play with the numbers on both movements and see how it goes. Many of you surprised yourself by how much load you could pull on the deadlift. We will make a slight adjustment to the kipping hspu and change the numbers to 3-5. This means your numbers might look something like 5, 3, 4, 5, etc. Go to a deficit if you are more advanced on hspu.

B. Row 1000 meters
wall balls x 75
Double Unders x 100