Capoeira at Flux

To celebrate the arrival of spring and spread awareness of the capoeira scene in Regina, Flux School of Human Movement is hosting a 6 week semester for beginners, starting May 11.

The Flux School of Human Movement capoeira club operates as a satellite school of Capoeira Los Angeles under Contra Mestre Parafina. In this introductory course you will learn basic kicks, escapes, and acrobatics. You will also learn basic music skills, some Portuguese and the history of capoeira. The course focuses on developing your strength, coordination, mobility, rhythm, speed and balance.

Details
Monday May 11th to Sunday June 21st
3 classes per week: Mondays at 6:30pm, Wednesdays at 8:30pm and Sundays at 11:00am
*dress code for capoeira is long pants, comfy shirt and bare feet*

Cost
Flux members: 17 credits
General public: $250 + GST
Students: $175 + GST

Classes are open to movers aged 12 and up.

To register, please complete this short online form. Fees are due before the start of the semester.

If you have any questions, stop by Flux, 3424 13th Avenue or email Ariane (fluxcrossfit.info[at]gmail.com).

Saturday, May 2, 2015

WARM UP
10 min of joint prep
400 meter run at 50% 

A. TGU TIME!
Advanced: go to a max
Intermediate: 6 reps x 4 sets

A. Every 5 minutes x 5 sets:
1 snatch plus 3 OHS 85/125 lbs
sled push- use the full length of the outdoor mats x 2 (use approximately 45-45 x 4). Should take less than 30 sec to go there and back.

Beginners:
10 hang power snatches
sled push 

Friday, May 1, 2015

WARM UP
10 min of joint prep
400 meter run at 50% 
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises x 10 reps plus 10 sec hold x 2 sets

A. 3-5 wall walks x 3 sets; rest 2 minutes

B. Every 5 minutes x 5 sets
5 back squats from rack (use your temp working sets, ie, 40x1 x 3 reps, but now no tempo).
15 burpees
AMRAP kipping pull ups in 30 sec.

Thursday, April 30, 2015

WARM UP
5 min of joint prep
5 min of calisthenics
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises on belly x 10 plus 10 sec hold on last rep x 2 sets

A. Alternating every minute for 10 minutes:
kipping hspu x 7-15 (advanced to a deficit).
Power clean and jerk x 5  - take 85% of your new 1RM clean and jerk

B.  Row x 21 calories
      DB or KB thruster 35/55 lbs x 10 reps
      Rest 60 sec.
      5 sets
 

Wednesday, Aprll 29, 2015

WARM UP
5 min of joint prep
brachiation work for about 3 minutes. 

 A. Take 20 min to find a daily 1 RM clean and jerk.
Or, do 4 sets of 3 clean and jerk.

B. Testing Toes to Bar:
Kipping Toes to Bar as quickly as possible. Pick your set/rep scheme below. This does not have to be unbroken.
5 reps x 3 sets; rest exactly 2 minutes.
10 reps x 3 sets; rest exactly 2 minutes.
15 reps x 3 sets; rest exactly 2 minutes.
20 reps x 3 sets; rest exactly 2 minutes.
25 reps x 3 sets; rest exactly 2 minutes.

C. For Time:
5 Rounds for Time:
OHS x 7 65/95 lbs
Box Jumps x 10  20/24"

Absolutely no stopping on this one, so if you need to take the reps down, do so.

Tuesday, April 28, 2015

WARM UP
60 sec passive squat
10 min of joint prep. I want circles from head to toe.

A1. stationary cossacks x 10 reps (to a target) x 2 sets
A2. trap 3 stick raises x 10 reps plus 10 sec hold on last rep x 2 sets

A. TESTING
kipping hspu as quickly as possible. Pick your set/rep scheme below. This does not have to be unbroken.
5 reps x 3 sets; rest exactly 2 minutes.
10 reps x 3 sets; rest exactly 2 minutes.
15 reps x 3 sets; rest exactly 2 minutes.
20 reps x 3 sets; rest exactly 2 minutes.
25 reps x 3 sets; rest exactly 2 minutes.

If you need to use a height, please record it.

If you have been doing ddhspu, I want you to Press!
For today, do 3 sets of 5 reps, with all 3 sets at the same weight @ 31x1. Rest 100 sec. 

 B. In 20 minutes, go to a daily max snatch.

If you are not ready for maxes please do 4 sets of 3 snatch.

C. 3 Rounds for Time:
400 meter run
10-25 push ups 

Monday, April 27, 2015

WARM UP
5 minutes of joint prep
A1. stationary cossacks x 10 reps x 2 sets
A2. trap 3 stick raises on your belly x 10 reps plus 30 sec hold. Bodyline and supinated grip.
x 2 set
A3. 30-60 sec passive hang followed by a more advanced progression x 2 sets 

TESTING
A. chest to bar kipping pull ups as quickly as possible. Pick your set/rep scheme below. This does not have to be unbroken.
5 reps x 3 sets; rest exactly 2 minutes.
10 reps x 3 sets; rest exactly 2 minutes.
15 reps x 3 sets; rest exactly 2 minutes.
20 reps x 3 sets; rest exactly 2 minutes.
25 reps x 3 sets; rest exactly 2 minutes.

Your goal is to maintain your time.

If you are not ready to kip, ie, you don't have a 30 sec eecentric, either do iso holds at the top of the chin up, eccentrics or ring rows

Please do a 500 meter row at 60% intensity.

B. Row 30 sec @ 100% followed by 30 sec at 50% x 10 sets.
Rest 5 minutes.
Repeat

Sunday, April 26, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.


A. 3 min AMRAP
Full clean x 3 reps 95/135 lbs
push ups x 3-7 reps

Rest 3 minutes

B. 4 min AMRAP
kipping toes to bar x 5 reps
box jumps x 5 reps 20/24"

Rest 4 minutes

C. 5 minute AMRAP
wall balls x 10
KB Swings x 12

New space updates & May schedule

Who knows where time goes, but it's already May 1 next Friday!

That means that we get the keys to the corner building next week and start renovations right away.

Our contractors will set up bins in the parking lot and we will be doing demolition on Friday afternoon and Saturday all day.
If any members of our community have time and a hand to lend to us, it would be greatly appreciated!

March 2012 - construction in our current space

Please note the schedule change for weekend Capoeira classes in May; starting next weekend, class will be on Sundays at 11am. Weather permitting, class will be held in the Turf Playground on 13th.

Some exciting schedule additions and changes coming mid-May when the additional gym space is ready - stay tuned!

Next Programming Cycle

Hi folks,
The last several weeks have focused on strict upper body pushing and pulling with some pretty tough tempos. We have also been following a gruelling tempo front and back squat program. This is the last week that we will emphasize the strict upper body push and pull. From there we will move into some kipping skill work. Let's finish up the week with some strong and disciplined work! I promise it will pay off when you go back to kipping. As for the squat work, expect to still see higher volume and frequency but without the challenging tempo.

Happy Training!

Darci

Saturday, April 25, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression

 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A. Snatch Balance
 Snatch Balance
5 sets of 3 @ 60-70% of your max. Coaches, please use your discretion on this. If mobility is a limiting factor, have them do first and second position.

B1. strict pulling x 5 sets
 Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 5 strict chin ups with a band @ 31x1

 Beginner 2: 5 ring rows @ 51x5


NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.

B2. Pistols (barefoot)
Advanced: Jumping pistols to a height. x 5 side x 5 sets
Intermediate: AMRAP in 60 sec Alternating x 5 sets
Beginner: to a height x 10/side x 5 sets 

Rest 60 sec between movements

C. 3 Rounds for Time:
OHS x 12 65/95
400 meter run

Friday, April 24, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A1. Front Squat
Front Squat @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 @ 70%

 A2. HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets

Intermediate: @ 4122 x 5-7 reps (add plates)  x 5 sets

Beginner: On a box @ 30x1 x 5-7 reps x 5 sets

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

Rest 60 sec between A1 and A2.

B. Every 4 minutes x 5 sets
    Deadlifts x 5 215/325 lbs
    Burpee box jumps x 20

    

Thursday, April 23, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A. Hang Clean
4 sets of 3. All at same weight. If you miss a rep, count it. If you miss more than 2 reps in total it is too heavy.

B. For Time:
9, 6, 3
Power snatch 95/135 lbs
kipping muscle ups 

Wednesday, April 22, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. shenobi across the floor (Change directions at 1/2 half way mark)
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.

A1. Back Squat
 A1. Back squat
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes.

  A2. Strict Toes to Bar
Strict Toes to Bar x 5 sets
 strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

Rest 60 sec between movements.

B. On a 3 minute clock:
400 meter run
AMRAP Power Jerk 85/135 lbs
rest 60 seconds
4 sets 

Tuesday, April 21, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
 C1. Low gate locomotion across the floor
C2. shenobi across the floor (Change directions at 1/2 half way mark)
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of B
A. Snatch Balance
5 sets of 3 @ 60-70% of your max. Coaches, please use your discretion on this. If mobility is a limiting factor, have them do first and second position.

B1. STRICT HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

B2. STRICT PULLING 
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 5 strict chin ups with a band @ 31x1

 Beginner 2: 5 ring rows @ 51x5

REST 2 MINUTES BETWEEN MOVEMENTS. 4 SETS 

NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.

C. 5 Rounds FOR TIME:
KB Swings x 15 35/55 lbs
Shoulder taps x 20
double unders x 30

 

Monday, April 20, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
 C1. Low gate locomotion across the floor
C2. shenobi across the floor (Change directions at 1/2 half way mark)
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of B

A. Front Squat @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 @ 70%
Rest 2-3 minutes for your working sets. 

B. Every 6 minutes x 5 sets:
clean high pull x 3 (at 20 lbs over your max clean)
thrusters x 20 65/95 lbs
burpees x 20

Sunday, April 19, 2015

Warm Up:
5 min of head to toe prep
Rolling warm up - pike, straddle, butterfly, squat, pistol
hanging work (2  progressions per/person). 
400 meter run at 50% intensity
400 meter run at 70% intensity


B. For Time:
     Run 400 meters
     21 KB Swings 35/55 lbs
     21 Ring Push Ups (turn rings out at top) or Standard push ups
     Rest 60 sec.
     3 sets 

Beginners:
200-400  meter run
15 KB Swings
5 incline push ups
Rest 2 minutes
3-4 sets

Saturday, April 18, 2015

Warm Up
5 minutes of head to toe joint prep
A. Resting Squat x 60 sec

B1. 45-60 sec passive hang x 1 set
B2. low gate locomotion x 1 length

C1. next progression on hanging. Coach's choice. Hanging is absolutely essential to shoulder integrity. x 1 set

C2. 20 band pull aparts. Depress and Retract (in other words, get your shoulders away from your ears). Hold each rep for 1 full second. x 1 set
    
D. Fighting Monkey Partner Squat x 5 sec hold x 5 sets


A. Hang Snatch
Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 1 single at a heavier weight. You have 30 minutes to complete this.  

B. Sandbag Run x 200 meters
Farmer's Walk x 50 feet 
Rest 3 minutes.
7 sets 

Friday, April 17, 2015

WARM UP
5 minutes of head to toe joint prep

A1. spinal squat wave x 10 reps (1 rep equals both directions of the wave)
A2. shublule squat x 10 reps (5/side)

 A1. Front Squat
 @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 @ 70%


A2. Strict HSPU

Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets

Intermediate: @ 4122 x 5-7 reps (add plates)  x 5 sets

Beginner: On a box @ 30x1 x 5-7 reps x 5 sets

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

Rest 60 sec between A1 and A2.

B. 3 Rounds for Time:
thrusters x 25 65/95 lbs
kipping muscle ups x 7
double unders x 50 

I want a pushing movement as a substitute for the muscle up. Russian Dips, ring dips, bar dips.

Thursday, April 16, 2015

WARM UP
5 minutes of head to toe joint prep.

A1. spinal squat wave x 10 reps (1 rep equals both directions of the wave)
A2. shublule squat x 10 reps (5/side)
A3. easy hanging progression followed by a more challenging progression. Coach's choice.  

A. Snatch High Pulls
3 sets of 5 reps @ 20 lbs over your max snatch.

Let's see perfect reps on these. Legs, legs, legs on that first pull! Don't shoot the butt up. Make sure the bar slides up your thigh. Don't hump the bar. Elbows to the sky and bar past the chest and nose. Extend, extend, extend!

B. Muscle Up practice. Iso holds, eccentrics, russian dips, ring dips, bar dips, push ups

C. 45 sec Hang Power Clean 95/135 lbs
    15 sec rest
    45 sec shoulder taps
    15 sec rest
    45 sec Kipping Toes to Bar
    Rest 60 sec
    4 sets

Wednedsay, April 15, 2015

Warm Up
5 minutes of head to toe joint prep
A. Resting Squat x 60 sec

B1. 45-60 sec passive hang x 1 set
B2. low gate locomotion x 1 length

C1. next progression on hanging. Coach's choice. Hanging is absolutely essential to shoulder integrity. x 1 set

C2. 20 band pull aparts. Depress and Retract (in other words, get your shoulders away from your ears). Hold each rep for 1 full second. x 1 set
    
D. Fighting Monkey Partner Squat x 5 sec hold x 5 sets

A. Snatch Balance
5 sets of 3 @ 60-70% of your max. Coaches, please use your discretion on this. If mobility is a limiting factor, have them do first and second position.

B. Every 6 minutes x 5 sets:
12 OHS 65/95 lbs
15 chest to bar kipping pull ups
20 burpees

Tuesday, April 14, 2015

WARM UP
5 minutes of head to toe joint prep

A1. spinal squat wave x 10 reps (1 rep equals both directions of the wave)
A2. shublule squat x 10 reps (5/side)

 A1. Back squat
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes.
  
 A2. Strict Toes to Bar x 5 sets
 strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

Rest 60 sec between movements.

B. Run 400 meters
10 kipping hspu (advanced to a deficit)
Rest 3 minutes.
4 sets 

Monday, April 13, 2015

WARM UP
5 minutes of head to toe joint prep. 

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B. AMRAP in 15 minutes:
STRICT HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

STRICT PULLING 
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 5 strict chin ups with a band @ 31x1

 Beginner 2: 5 ring rows @ 51x5


NOTE: If you have 1 strict chin up but two is not realistic, I want you to use a band and get the volume in. Basically, you should follow what you did last week.


C. For Time: 1000 meter row followed immediately by 25 ring dips or bar dips @ 51x1.

Sunday, April 11, 2015

A. Snatch High Pulls
4 sets of 3 at 10-20 lbs over your max snatch. Rest 2-3 minutes between sets.

B. Alternating every minute on the minute for 10 minutes:
push ups x 10 reps (Advanced do 6-8 ring dips @ 51x1)
Jumping Split squats x 10 reps 65/95 lbs

C. cuban rotations @ 3131 x 7 reps x 3 sets

Saturday, April 10, 2015

Warm Up
5 min of head to toe joint prep
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set


A. thrusters x 45 sec 95/135 lbs
     kipping chest to bar pull ups x 45 sec
     Rest 4 minutes.  
     5 sets

B. 4 Rounds for Time:
     Run 400 meters
     21 KB Swings 35/55 lbs
     
    

Friday, April 9, 2015

Warm Up
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B.  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.

Thursday, April 8, 2015

Warm Up
5 min of head to toe joint prep

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. brachiation 1 easy progression followed by a more challenging progression
2 sets

A1. Front Squats @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%

5 sets of 3 @ 70%

Your warm up sets should not take more than 10 minutes. Take 2-3 min rest on working sets. 


A2. Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps 

Intermediate: 2-5 reps strict pull ups @ 31x3 

Intermediate 2: 2-5 strict chin ups @ 31x3 

Beginner 1: 1-2 strict chin ups @ 31x1

 Beginner 2: 5 ring rows @ 51x5

Rest 60 sec between movements. 

B. Every 5 minutes x 5 sets
Clean high Pulls x 3 @ 20 lbs over your max clean
Ring Dips x 6-8 @ 51x1 (should have a 1 sec support hold at top).
Arms only rope climb x 1-2

Wednesday, April 8, 2015

Warm Up
5 min of head to toe joint prep

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. brachiation 1 easy progression followed by a more challenging progression
2 sets

A. Hang Snatch
3 sets of 3 all at same weight. On the heavier side but it is too heavy if you miss more than a total of 2 reps. Follow this with 1 single at a heavier weight. You have 30 minutes to complete this. 

B1. strict hspu to floor
 Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor).

Intermediate: @ 4122 x 5-7 reps (add plates) 

Beginner: On a box @ 30x1 x 5-7 reps

I need to see those elbows going backwards. If it doesn't happen, the coach will take you back a progression. Let's build a proper foundation.

Rest 60 sec between sets 
4 sets of each

B2. strict toes to bar
strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

C. 5 Rounds For Time:
Power Snatch x 5 75/115 lbs
Toes To Bar x 9
Wall Balls x 15

Tuesday, April 7, 2015

Warm Up
5 min of head to toe joint prep
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression immediately followed by a more challenging progression
1 set

A. 3 sets of 3 power clean and power jerk  (On the heavier side but you shouldn't miss more than 1).
Follow that with 3 singles. Go up in weight on each set.

3 minute rest between triples and 2 minutes rest on singles. 

Beginners: do 5 sets of 5 hang power cleans. Go up in weight if coach gives you the go ahead.

B. For Time:
50 alternating pistols
40 KB Swings 35/55 lbs
30 wall balls
20 burpees

Rest 60 sec.
Repeat

Note: if you have trouble with pistols but you can do 1 few reps, go to 20 pistols.
Beginners: to a height 10 reps (5/side)

Monday, April 6, 2015

Warm Up
5 min of head to toe joint prep
60 sec x 1 set grappling progression 2

A1. trap 3 stick raises from stomach in supinated grip x 10 reps plus 10 sec hold
A2. sissy squats 10 plus 10 sec hold- can anyone reach the floor? Some of you are very close.
A3. Fighting Monkey arm circles x 20 each direction
A4. brachiation 1 easy progression followed by a more challenging progression
2 sets

A. 
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes. Rest 2-3 minutes on your working sets.
 
B. Strict Muscle up Pushing practice
either: eccentrics, iso holds, russian dips, ring dips, bar dips (in this order) 

C. AMRAP in 6 minutes:
thrusters x 20 65/95 lbs
double unders x 50

As soon as the clock hits 6 min you must complete 50 kipping chest to bar pull ups.

Sunday, April 5, 2015

WARM UP
5 minutes of joint prep
No shoes please.

A1. Wrap or wrap to wrap step
A2.  weighted shoulder dislocates from standing position. I want 10 sec in end range of motion in both positions.  x 10
A3. run like a dog x 1/direction
x 3 sets

B. 5 minute AMRAP
Full cleans x 5 95/135 lbs
wall balls x 15
box jumps x 10 20/24"

Rest 5 minutes.

C. 5 min AMRAP
kipping muscle ups x 5
KB Swings x 20
burpees x 12

rest 5 minutes.

D. 5 minute AMRAP
ring push ups x 10
Jumping squats x 20
toes to bar x 10

Flux School of Human Movement is Growing!

Darci and I are excited to announce to our members that our space at Flux School of Human Movement is growing!

Yes - it is finally happening in 2 stages. Stage One Begins May 1st!

In Stage One Flux we will be taking over the corner lot next to our current building. This means we will have another completely renovated space to hold additional and simultaneous classes (WODS, Capoeira, Gymnastics, Kids/ Teens' Classes, Movement, Mobility, Lifting, a new COMPETITIVE CrossFit Stream) AND a brand new outdoor Parkour and CrossFit space! Our Flux Climbing Walls will soon be open as well! Yeah for Spring!

Stage One is an in-between stage while we wait for Stage Two ... the new construction (we can't give any more details on this stage just yet - sorry!). I promise to let you all know soon ... don't even think about trying to pull it out of Darci!

Happy Fluxing!
Charity (and Darci and the rest of our amazing Flux team)