Saturday, July 4, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. AMRAP in 20 minutes:
legless rope climb x 1-2 reps rest 20 sec
wall supported chest to wall handstand x 30 sec; rest 20 sec
ring dips x 5/10; rest 20 sec
Box Jumps 20/24" x 10; rest 20 sec

B. (Power) Cleans
Set 1: 12 reps @ 95/135 lbs
Set 2: 10 reps @ 105/155 lbs
Set 3: 8 reps @ 115/175 lbs
Set 4: 6 reps @ 125/185 lbs
Set 5: 4 reps @ 135/205 lbs
Rest exactly 2 minutes between sets.
To do prescribed you must have a minimum of 145/225 clean

Friday, July 3, 2015

WARM UP
5 minutes of joint prep
30 sec of QM gallop/30 sec rest x 3 sets
YWLT x 10 reps (on bench and with a weight)
30-60 sec passive hang followed by a more challenging progression
sots press with an empty bar x 10 reps


A. 30 sec of work/30 sec of rest x 5 sets:
kipping chest to bar pull ups
Do not go to failure.

B. Every minute on the minute for 15 sets:
Split jerk x 2 reps from rack @ 77-82% All at same weight.

C. 3 Rounds for Time:
800 meter run
 hang power snatches x 10 75/115 lbs
kipping hspu x 15

Thursday, July 2, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. Take your new Front Squat max and do the following:
Min 1: 7 reps @ 75%
Min 2: 5 reps @ 80%
Min 3: 3 rep @ 85%
Min 4: 7 reps @ 78%
Min 5: 5 reps @83%
Min 6: 3 reps @ 88%

B. For Time:
Wall Balls x 40 15/20"
Row x 500 meters
Double Unders x 35
Wall balls x 30
Row x 350 meters
Double Unders x 45
Wall balls x 20
Row x 250 meters
Double Unders x 55

Wednesday, July 1, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight)

A. power jerk x 10 reps 95/145 lbs
 Rest 2 min
6 sets

B. AMRAP in 20 minutes:
20 kb swings 35/55 lbs - rest 20 sec
10 db or kb walking lunges 35/55 lbs - rest 20 sec
15 burpees - rest 20 sec.

Tuesday, June 30, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight)

A. Every 2 minutes for 12 min:
hang snatch plus snatch
Go up in weight for each set:
75, 80, 85, 88, 91, 91% (plus or minus 5 percent)

B. Every 60 sec for 15 minutes:
Set 1: double unders x 30
Set 2: Ring Dips 5/10 @ 31x1
Set 3: Kipping Toes to Bar x 10

C. 15 min row @ 60% of your 500 meter row pace

Monday, June 29, 2015

WARM UP
5 min of joint prep
400 meter run at 60% intensity
10 protracted push ups
ywl x 10 reps (use benches at 30 degree incline)
10 ohs with as narrow grips as possible


A. In 20 minutes find a 1 RM snatch.
Intermediate: in 20 minutes find a 3RM snatch.
Less advanced do 5 sets of 3 reps (power is fine).

B. Every 8 minutes x 3 sets:
thrusters x 25 65/95 lbs
Row x 1000 meters
Box jumps x 25 20/24"

Sunday, June 28, 2015

A. Strict Press
3-5 reps x 4 sets (go up if you hit 5 reps).


B. AMRAP in 15 min AMRAP
Rope Climbs x 2
Walking Lunges Front rack position x 20 steps (done in Annex Lot) 95/135
Push Ups x 15

C. 100 band pull aparts

Last week of June: schedule, garden and more!

Sunday Flux Kids classes are done for the summer. The Thursday class goes year round and we have other class options available.
Please sign up for the Summer Semester here.

Don't forget to check MindBody before heading out this weekend - we have lightened the class load a little because many folks are taking a long weekend.

We will be planting the Flux Community Garden this weekend. Please let Ariane know if you would like to get involved.

Saturday, June 27, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION
A5. Deadlift x 5 x 2 sets (go up in weight on second set). This is mechanics focus for you and the coach.

A. AMRAP in 60 sec: box jumps 24/30"
 AMRAP in 60 sec: strict pull ups/chin ups
AMRAP in 60 sec: Alternating pistols
4 sets

B. Every 5 minutes for 4 sets:
200 meter sandbag run 20/45 lbs
10 deadlifts 185/275 lbs
20 db Snatch 35/50 lbs
400 meter run

Friday, June 26, 2015

WARM UP
5 MIN OF JOINT PREP

A. See June 5, 2015

 On a 2 minute clock for 8 sets:

Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

B. Back Squat 

Take your highest 5 rep max as of late and do the following:

Minute 1: 2 reps @ 70% @ 31x1

Minute 2: 2 reps @ 75% @ 31x1

Minute 3: 2 reps @ 80 % @ 31x1

Minute 4: 2 reps @ 85 % @ 31x1

Minute 5: AMRAP unbroken @ 31x1 @ 80%. Your set is terminated when you can no longer adhere to the tempo.

C. 4 sets

400 meter run

OHS x 12  75/115 lbs

Ring dips x 5/10 

400 meter run 

rest 1 min

Thursday, June 25, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

A. Sled Push Every 2 minutes x 10 sets:
120 meters x 10 sets @ 135/270 lbs

Rest Exactly 10 minutes

B.  1600 meter run

Wednesday, June 24, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

A. Front Squat
Advanced: go to a daily max in 15 minutes

 B. Run 400 meters
     15 Front Squats 105/155 lb
     Chest to Bar Kipping Pull ups x 30
     10 Front Squats
     Chest to Bar Kipping Pull ups x 20
     5 front squats
     Chest to bar kipping Pull ups x 10
     Run 400  meters

NOTE: to do prescribed for front squats you will need a minimum 1RM of 135/200 lbs

Tuesday, June 23, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

A. Sots Press 5-7 reps x 4 sets; rest 2 min

B1. chest to wall hold x 30-60 sec x 3 sets; rest 90 sec.

B2. Hanging leg raises to parallel either on stahl bars or more advanced on bars @ 3111 x 5 reps x 3 sets; rest 90 sec

C. AMRAP kiping hspu in 30 sec
rest 30 sec
4 sets
Make sure you rest exactly 30 sec on your last set and then go straight into part D.

Less advanced on hspu do 60 sec AMRAP and rest 60 sec.
Beginners: Strict barbell press from rack 30 sec AMRAP and rest 30 sec x 4 sets

D. 2000 meter row for time

Monday, June 22, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION

IF YOU ARE DOING MUSCLE UPS WARM UP WITH 2 PULL UPS AND 2 RING DIPS.

A. Muscle up skill and strength work

Advanced: Accumulate as many kipping muscle ups as possible in 10 minutes.

Note: advanced is for someone who has singles and maybe doubles on kipping muscle ups but is inconsistent.

Intermediate: This is you if you have deep ring dips and very strong pull ups. 1.1 eccentrics x 5 sets; rest 2 minutes

Intermediate 2: This is you if you have pull ups or chin ups but no ring dips. 3-5 Bar dips or ring dips  @ 51x1 x 5 sets

Beginner 1: you are working on your perfect push ups?  Do 3-5 reps @ 30x1 x 5 sets

Rest is 2 minutes.

B. 14.5
For Time:
21-18-15-12-9-6-3
Thrusters 65/95 lbs
burpees

TIME CAP IS IS 12 MIN. NO EXCEPTIONS.

Sunday, June 21, 2105

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. Back Squats @ 30x1 x 3-5 reps (go up only if you hit 5 reps).

B. 3 Rounds for Time
    Run 400 meters
    Power clean and jerk x 10 85/135 lbs
    

Flux invites you to come and join us in the Pride parade!

Fluxers! Who is going to join Ilse Charity and I for Pride this Saturday? Gyms are a notoriously challenging place for queer folks to negotiate because of homophobia. Let's let the rest of Regina in on what you already know - namely that the Flux daily culture is full of pride! Pride is not just about sexuality. Pride is about making connections with others. It's about loving who you are and fighting for the opportunity to feel at home in your own skin.


Ilse, Darci, and I look forward to walking with our Flux community, friends and family in this year's parade! Please come down, bring your family and friends, and join us as we celebrate our Flux pride and spirit! 

 Look for the Flux truck on 13th ave between Broad and Scarth street in the purple section! Come between 11:30 and 12. The parade begins at noon. You can also join us en route.

Happy pride!

Grow Food - Micro Change at the Grassroots Level

Our mandate is to think small.

Organize. Grow. Share. Eat.

Let's see what unfolds in our parking lot turned vegetable garden.

Get involved and don't miss out on this wonderful social experiment.

-Darci

THE HISTORY OF THE FLUX GARDEN
The Flux Community Garden has been growing Real Food for our members, friends, neighbours and families since 2010. It started in Charity & Darci's front yard, and this year, it will brighten our little corner of 13th Avenue!

We are installing raised garden boxes in the reformed parking lot of the Flux Annex to build health & community and create Real Food awareness by growing vegetables.
With the help of community-minded businesses and friends, the Flux Community Garden will become a fixture in the neighbourhood, year after year.

If you would like to be a part of the Flux Community Garden, there are many ways you can contribute:

Sponsor a garden box ($200+) - Your cash donation will be recognized with a plaque on one of the boxes.
Funds will be used to build boxes, buy quality soil, fertilizer and plants

Group donation ($100+) - Your cash donation will be recognized on a group plaque on one of the boxes.
Funds will be used to build boxes, buy quality soil, fertilizer and plants

Community donation (up to $100) - Your cash donation will be recognized on the Flux Community plaque on one of the boxes.
Funds will be used to build boxes, buy quality soil, fertilizer and plants

Green Thumb - Lend a hand to the Flux Community Garden project.
Help plant the garden and tend to our mini urban farm through the summer and fall
(first planting date will be announced shortly)

Contact Ariane if you would like to sponsor a garden box or get involved in the Flux Community Garden project.

Saturday, June 20, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. OHS 3-5 reps x 3 sets FROM RACK
Add weight only if you hit 5 reps.

B. Every 5 minutes for 5 sets:
OHS from rack x 5 reps  (take your 5 RM and do 80% of that)
Zero seconds rest
KB Swings x 25 (go higher than the usual 35/55 lbs
Double Unders x 40
Burpees x 15

Friday, June 19, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4. 1 set of 10 reps of y l and w.

A. Front Squat 5-7 reps x 3 sets
Again, this is the same sequence as last week. IF possible, start a bit higher for your first working set.

B. 2015 REGIONAL WOD
5 Rounds for Time
25 calorie row
CTB PLU x 16
Strict HSPU to 4.5/3 deficit x 9

NOTE: The strict hspu will be too challenging for most people so let's change it to 9 kipping hspu to the floor. Strict barbell press for those not doing hspu.

Thursday, June 18, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4.  1 set of 10 reps of y l and w.

A. TGU
26 reps alternating each time. Not for time
Rest 5 minutes
Repeat

B.  AMRAP in 12 minutes:
    Toes to Bar x 9
     Thrusters x 15 65/95 lbs
     Row x 350 meters

Wednesday, June 17, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4.  1 set of 10 reps of y l and w.


A. Back Squat 5-7 reps x 3 sets; rest 2-3 minutes.

NOTE: this is the same rep sequence that we did last week. If possible, go up a bit for your first working set. Remember, you only add weight if you hit 7 reps.

B. RANDY
NOTE: this is only for advanced athletes who have very solid mechanics on the snatch and have excellent shoulder integrity.

If the above is something you need to address for long term athletic development, please do the following:
Every 30 sec, Power snatch 2 reps x 10 sets @ 70-75 % of your max.
Rest 2 minutes
Every 60 sec, power snatch 2 reps x 10 sets @ 75-80% of your max.

For those not doing Randy I want you to focus on landing just above parallel. There should be zero press outs for this.

C. Mobility Work:
"you can only shoot a cannon from a canoe once" Ido Portal
How stable are your scapulae?
The answer is Never Stable Enough!
Cuban rotations x 12 reps plus 3 extra sets 5-7 reps (slow and controlled)

Tuesday, June 16, 2015

WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.

B1. QM gallop in a big circle x 1 rotation each direction

B2. 30 -60 sec passive hang followed immediately by a more challenging progression

B3. OHS with as narrow a grip as possible x 10 reps x 2 sets

B4.  1 set of 10 reps of y l and w.

A. Every 2 minutes x 8 sets
Hang power clean plus hang clean and jerk x 1 rep

Go up in weight every 2sets by approximately 5%. First working set at 70-75%.

Beginners: do 2 reps of the complex, ie. 1 hang power clean plus 1 hang clean and jerk x 2

B.  Clean high Pulls @ 20 lbs over your max clean x 4 reps
At the 1 minute mark:
800 meter run
thrusters x 20 reps 65/95 lbs
Rest 4 minutes
3 sets

Monday, June 15, 2015

A. Snatch Complex: Every 3 minutes x 8 sets:
1 snatch grip deadlift plus 1 hang snatch plus 1 snatch.
65-70% for first working set.
Go up in weight after every 2 sets by approximately 5%.
See June 9, 2015

B. Strict plus kipping hspu
Advanced: To Floor - AMRAP strict in 30 sec plus AMRAP kipping in 30 sec. 
Intermediate: To a Height AMRAP strict in 30 sec plus AMRAP kipping in 30 sec. 
Beginner: AMRAP strict db press in 30 sec plus AMRAP kipping push press in 30 sec. 
Rest 3 min
3 sets

NOTE: pick a strict weight for which you are able to do a minimum of 5 reps. 

C. 3 Rounds for Time:
Clean the bar from the floor and do 10 front squats @ 00x0
Run 400 meters
Kipping muscle ups x 5 (or 15 chest to bar pull ups or 15 covp pull ups). 

Sunday, June 14, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side 
B5. 30 -60 sec passive hang followed immediately by a more challenging progression

A. Deadlift x 5-7 reps x 3 sets; Rest at least 2 minutes

B. 3 Rounds for Time
    Double Unders x 50
    Wall balls x 25 14/20"
    Push Ups (advanced used rings) x 10-15 (should be able to do in 2 sets regardless of progression)

Athletic Camp at Flux

This Flux camp will be led by Darci Anderson, one of the Provincial coaches for the Saskatchewan Junior Olympic Weightlifting team.

Flux offers a strength & conditioning program that is of the highest order. Our focus at Flux is movement education. This means that above and beyond the critical development of strength, power, speed and muscle endurance, we concentrate on joint integrity and mobility. We help athletes become exceptional movers.

After an initial movement assessment, your teen will be provided with his or her own program prescription for the duration of the camp. This individualized attention will ensure that weaknesses (which often lead to injuries) are identified and addressed. In addition to their physical training, athletes will also learn about nutrient dense food and the connection between food, health and athleticism.

This camp is geared towards teens aged 12 to 16 who want to establish a strong foundation for their long term athletic development. This camp is for the teen who wants to be prepared for the rigors of the competition season.
At Flux we work with athletes from various sports, including hockey, football, lacrosse, track and field, swimming, speed skating, cycling, kayaking and many more.

Space is limited; group capped at 12 athletes.

Dates: July 20th to August 7th
4 days per week: Monday, Tuesday, Wednesday, Thursday @ 4pm
90 minute sessions
$330 + GST

*Already enrolled in the Flux Teen Program? Participate in 90 minute sessions on your regularly scheduled days at no extra cost.

Fill out this online registration form to sign up.

Questions? email fluxcrossfit.info[at]gmail.com

Saturday, June 13, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side
B5. 30 -60 sec passive hang followed immediately by a more challenging progression


A. Back Squat 5-7 reps x 3 sets


B. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 2 min x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.

C. Box Jumps x 10 24/30"
     Shoulder Taps x 40
     Front rack lunges the length of turf  95/135 lbs
     Rest 90 sec
     3 sets

Friday, June 12, 2015

WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A.  Muscle up skill work x 5 sets for everyone. If you are advanced or intermediate rest 2-3 min. Everyone else rest 100 sec
Advanced: if you have strict muscle ups please do 1-5 reps
Intermediate: if you have kipping muscle ups, but not strict muscle ups, please do 3 reps with a spot.
Beginner 1: 5-7 kips (focus on a tight body line) plus 3 strict chin ups or pull ups @ 30x1
Beginner 2: 30 sec false grip hold plus 3 strict chin ups or pull ups @ 30x1
Beginner 3: passive hang for 30-60 sec on bar plus 5 ring rows @ 51x1


B. 3 Rounds for Time:
400 meter run
3 snatches 105/155 lbs
15 kipping hspu

 

Thursday, June 11, 2015

WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side
A5. OHS with as narrow grip as possible x 10 reps plus another 10 reps at a slightly higher weight (some of you might just be using the pvc pipe.

A. Sots Press 5-7 reps x 3 reps 

B. Every 2 minutes for 8 sets:
Perform a cluster set 1.1
cleans
Every third set, go up in weight by approximately 5%. 
First WORKING SET at:
75-80%
80-85%
85-90%
90-95%

C. Wall balls x AMRAP in 30 sec 14/20 lbs
Rest 15 sec.
Double Unders x AMRAP in 30 sec
Rest 15 sec
KB Swings x AMRAP in 30 sec 35/55 lbs
Rest 60 sec.
4 sets

Wednesday, June 10, 2015

5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A. Pulling Complex x 5 sets 
Advanced: Strict chest to bar pull ups plus kipping pull ups 
Intermediate: 45 sec strict chin ups or pull ups plus kipping pull ups
Beginner: either 10 sec iso hold over bar (use toes if necessary) or 10-30 sec eccentric plus 5 strict pull ups
Rest 2 min


B. Front Squats 5-7 reps x 3 sets 


C.  3 Rounds for Time:
     OHS x 10 75/115 lbs
     Burpees x 20 
      

Tuesday, June 9, 2015

WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A. Snatch Complex: Every 3 minutes x 8 sets:
1 snatch grip deadlift plus 1 hang snatch plus 1 snatch.
65-70% for first working set.
Go up in weight after every 2 sets by approximately 5%.

B. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 90 sec x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.

C. 
 3 Rounds for Time:
400 meter run
power cleans x 10 115/165 lbs
Ring dips x 15

Monday, June 8, 2015

WARM UP
5 minutes of head to toe joint prep
A1. ostrich x 1 length
A2. 30-60 sec passive hang
A3. trap 3 stick raises in supinated grip x 10 reps plus 10 sec hold
A4. diagonal stretch x 5/side

A. Clean high pull plus clean and jerk x 1 rep x 8 sets
Go up in weight every 2 sets by approximately 5%. First working set at 70-75%.

B. Back Squat
5-7 reps x 3 sets
Go up in weight only if you hit 7 reps.

C. Thrusters x 5 115/165 lbs
     Box Jump overs x 12
     KB Swings x 25 35/55 lbs
     Burpees x 15
     Rest 3 minutes
     3 sets

Sunday, June 7, 2015

A. Clean Grip Deadlifts x 5 sets x 3 reps
Your working sets should be about 20 lbs over your max clean.

B. Run 400 meters
     3 Rounds for Time:
     20 push ups
     20 OHS 55/75 lbs
     Run 400 meters
   

The Next Two Weeks

Hiya Flux Folks,

Below is a general outline of what you can expect in the next 2 weeks of CrossFit programming.

I hope everyone enjoyed finding their training maxes on the olympic lifts last week. You will notice we have some more complexes for both the snatch and the clean and jerk this week and you can expect to see more of these for another 2 weeks.

You will also see some upper body weight complexes as well - strict hspu, toes to bar, pull ups, followed by kipping.

We will also continue with our higher volume, lighter load, fast tempo front and back squats.

Happy Moving!

Darci

Saturday, June 6, 2015

WARM UP
5 minutes of joint prep
A1. FM arm circles for 2 minutes
A2. resting squat for 30-60 sec
A3. passive hang for 30-60 sec followed immediately by a more challenging progression
A4. world's greatest stretch x 5/side

A. Snatch grip deadlift plus hang snatch plus snatch (beginners do 2 of each) x 6 sets.
First 2 working sets at 65-75% of your max. Go up 5% after every 2 sets.
Less experienced lifters will be closer to 75% for their first working set.


B. From the rack and starting with bar on your back (see last week and the week before for your weight)
AMRAP back squats @ 00x0 x 45 sec
rest 15 sec
AMRAP strict toes to Bar x 45 sec (or stahl bars)
rest 15 sec
AMRAP strict press x 45 sec (use a weight that enables you to do 5-7 reps unbroken).
rest 15 sec
AMRAP double unders
rest 75 sec.

Friday, June 5, 2015

WARM UP
5 minutes of joint prep
A1. FM arm circles for 2 minutes
A2. resting squat for 30-60 sec
A3. passive hang for 30-60 sec followed immediately by a more challenging progression
A4. world's greatest stretch x 5/side

A. On a 2 minute clock for 8 sets:
Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

NOTE: this is the exact prescription as Tuesday. 

B. Every 8 minutes for 3 sets:

1000 meter row

1-2 arms only rope climb

shoulder taps x 60 or handstand walk x 10-20 meters

Less advanced can use feet for the rope climb.

Beginners:

500 meter row at 80-90% intensity(hold back a bit)

Rest 2 min

5 rope climbs starting with back on the ground. 

Rest 60 sec.

3 sets 

Thursday, June 4, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side

A. Hang Power Snatch x 4 sets x 3 reps (go up in weight with each set).

B. Muscle up skill work x 5 sets for everyone. If you are advanced or intermediate rest 2-3 min. Everyone else rest 100 sec
Advanced: if you have strict muscle ups please do 1-5 reps
Intermediate: if you have kipping muscle ups, but not strict muscle ups, please do 3 reps with a spot.
Beginner 1: 5-7 kips (focus on a tight body line) plus 3 strict chin ups or pull ups @ 30x1
Beginner 2: 30 sec false grip hold plus 3 strict chin ups or pull ups @ 30x1
Beginner 3: passive hang for 30-60 sec on bar plus 5 ring rows @ 51x1

C. Turf Sprints
sprint the length of the turf x 6 times; rest 90 sec x 7 sets

Wednesday, June 3, 2015

WARM UP
5 min of joint prep
400 meter run
Run like a dog/monkey on the turf or inside.
A1. trap 3 stick raises - supinated grip x 10 reps plus 10 sec hold
A2. sissy squat x 10 reps plus 10 sec holD
A3. 60 Sec resting squat 

A1. 3-5 strict toes to bar followed by 3-15 continuous kipping
Rest 90 sec x 5 sets

A2. 3-5 strict hspu plus 3-15 kipping hspu.

Rest 90 sec x 5 sets
NOTE: use stahl bars if student doesn't have strict toes to bar and do 5 reps. If he or she has kipping toes to bar, they may go directly into kipping toes to bar after the stahl bars.

NOTE: The hspu can be elevated or at a deficit but you must be able to get a minimum of 3 reps on both the strict and the kipping.

NOTE:Substitute hspu for strict barbell press (must be able to complete 5-7 reps) x 5 sets; rest 100 sec.

B. For Time:
Wall Balls x 25 14/20 lbs
burpees x 20
Barbell lunges the length of the turf 95/135 lbs
Rest 90 sec.
4 sets 

Tuesday, June 2, 2015

WARM UP
5 min of joint prep
400 meter run
Run like a dog/monkey on the turf or inside.
A1. trap 3 stick raises - supinated grip x 10 reps plus 10 sec hold
A2. sissy squat x 10 reps plus 10 sec holD
A3. 60 Sec resting squat


A. Snatch Complex x 4 sets
1 high hang snatch plus 2 hang snatch (beginners do 2 of each).

If possible, go up in weight with each set. First set at 65-75% of your max.

B. On a 2 minute clock for 8 sets:
Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.

C. 5 Rounds for Time:
kipping muscle ups x 2/4
power cleans x 5 95/145 lbs

No Kipping Muscle Up? Do kipping pull ups x 5-10 reps. Remember - you must have a 30 sec eccentric to use a band for kipping pull ups. If you do not have a 30 sec eccentric, please do 5 strict chin ups either with a band or with the rings.