Friday, July 31, 2015

WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps

A. Daily 3 RM Clean and jerk
Take about 10 sec rest between reps 1.1.1 x 5 sets
Go up in weight with each set.
Start at approximately 75% of your max.

B. Every 60 sec x 10 sets @ 70-75% of your max
Front squat x 5 reps

C. 5 rounds for time:
    Power Snatch x 5 85/135 lbs
    Burpees over the barbell x 12

Thursday, July 30, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60% intensity
B. QM gallop x 4 lengths
C. trap 3 stick raises on your belly x 10 reps plus 10 sec hold.
D. 30-60 sec passive hang
E. Traverse the pull up rig

A. HSPU - Not for Time
If you want to learn how to do strict hspu do the following.
Practice your kick up to handstand against the wall x 5 attempts x 5 sets. Hold for 5-10 sec if possible. Use an experienced spotter if necessary.

If kick up is no problem, you have probably already been practicing hspu. Please do one of the following:
A. You can go to ground no problem? Go to a deficit. 3-5 reps x 5 sets; rest 2 minutes.
B. You have 1 or 2 strict hspu to the ground? Please accumulate 15-20 reps as quickly as possible. Decide beforehand how many you are going to do.
C. You have hspu to a height? Please do 1.1.1 (5-10 sec) eccentric. x 5 sets; rest 2 min.


If you do not want to learn hspu, do strict press following the Poliquin 4 %.

B.  Toes to Bar as skill work
If you have trouble stringing toes to bar together or you are chasing after your first toes to bar, do B. If not, move on to C.
Use stall bars and do hanging leg raises @ 51x1 x 5 reps x 3 sets; rest 100 sec
Or, practice stringing toes to bar together under the guidance of your coach.

C. 3 Rounds for Time
     DB or KB Snatch x 10 25/40 lbs (5 per side)
     Barbell Jumping squats x 15 35/45 lbs (DO NOT DROP EMPTY BAR)
     Shoulder to Overhead x 10 105/155 lbs
   

Wednesday, July 29, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

 A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, July 23, 2015
Try and go up 3-6 lbs from where you started last time.

B.  AMRAP in 5 minutes:
     Wall Balls x 25
     Toes to Bar x 25

Rest 5 minutes

C. AMRAP in 5 minutes:
     Deadlifts x 15 155/205 lbs
     Shoulder Taps x 40

Rest 5 minutes

D. AMRAP in 5 minutes:
     Run 200 meters
     Box Jumps x 20
     

Tuesday, July 28, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

A. Take 25 min to find a daily max snatch - no doubles
Intermediate and Beginner: I want 5 sets of 3 of solid mechanics). Power snatch is ok if mobility does not allow for full snatch. Go up in weight if your coach gives you the go ahead. 

B. Every 5 minutes x 4 sets:
Thrusters x 7 reps 95/135 lbs
KB Swings x 20 35/55 lbs American unless coach tells you otherwise.
Burpees x 15

Monday, July 27, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

A. Clean High Pulls x 3 sets of 5 reps at 20-30 lbs over your max clean. All at same weight.

B. Strict Muscle ups x 3 sets of 2-5 reps
No muscle up? Please do 1 eccentric plus 1/4 rep x 2-5 reps x 3 sets (spot is ok)
Iso holds in transition x 3 sets 10-20 sec
Pull up or chin up grip iso hold with chest touching the bar x 10-15 sec x 5 sets (use box under feet if necessary)
Rest 90 sec -3 minutes between sets (less if you are doing iso holds of any kind)


B. "MURPH and CINDY" inspired

For Time:
Run 800 meters
12 Min AMAP
5 kipping chin ups/pull ups
10 push ups
15 air squats
Run 800 meters

Flux Summer Festival - Potluck!

Flux members, families and friends are welcome to the Flux Summer Festival Potluck!

It would be great to have a big crowd to cheer everyone on during the afternoon competition and stay for supper.

If you can't make it to the daytime festivities, you should still come to the potluck starting at 6:30pm.

Charity & Darci are providing burgers and hotdogs.

There will be a cash bar with mojitos and wine.

Please bring a side dish and your own buns/bread if that's how you enjoy your burgers and hotdogs.

See you Saturday!

Flux Summer Festival - Parkour Course

Parkour course for Saturday. We kept it basic and even if you can't do all the elements you will still be able to participate.

COMPETITION EVENTS

HERE IS A BREAKDOWN OF THE COMPETITION EVENTS

PARKOUR TEAM RELAY
- this will be a timed event with a time cap of 2 minutes.
- the course ends with a TOP OUT on the indoor wall. Once your partner touches the wall, teammate B begins.
- Video of the Parkour course will be released on Thursday. Here is your incentive to come to parkour Tuesday night.
-Everyone must compete in the parkour course.
-Scoring will be total time minus your "top out" object of choice. Level 1 (lowest height) no substraction, Level 2 5 second subtraction and Level 3 10 sec subtraction

BOULDERING
- To be performed by one teammate only.
- Timed event with a time cap of 50 sec.

3 REP MAX CLEAN TO THRUSTER
- all three team members must compete
- one men's bar and one women's bar.
- all plates, clips and teammates must be off platform when lift is being attempted.
-score is the cumulative weight moved.
- must complete 3 reps for lift to count.
- team gets 9 minutes to complete
-warm up station will be in Annex

MAX STRICT PULL in 60 SEC  PLUS MAX SLED PUSH in 3 MINUTES
-one to two people will do the max bodyweight chin up or pull up
- full points if your chest touches the bar
-half points if chin goes over the horizontal plane
-VERY IMPORTANT - if you choose to use two teammates, for every 4 reps completed, one rep will be subtracted.
- after the max pulling there will be a 60 sec rest.
-EVERYONE competes in the sled push 
-Most distance pushed
-teammate must tag the next pusher in order to switch

MOVEMENT IMPROVISATION
-30 sec movement piece
-ONE member only
-scores to be determined by a panel of judges
- score is based on efficiency and complexity

HANDBALANCING
- Teams will be given 3 minutes to accumulate a max freestanding handstand.
-Teammates may use each other to get into a balance position and as a spotter.

WOD
-this will be performed as a conga line (partner 2 begins when partner 1 completes the movement)
- 800 meter run
-30 Front Squats x 35/65/95 lbs (coaches will assign your weight)
-30 wall ball shots minus the squat 10/14/20 lbs 10foot target
-Burpees x 20
Capped at 16 minutes

FLUX SUMMER FESTIVAL SCHEDULE

Flux Summer Festival Schedule

2pm- Opening Remarks

2:10 Roda Time (Demonstration. Please come and out and support our capoeiristas!)

2:30 Parkour Time Trial Course

3:30 Bouldering

4:00 Break for Broth

4:30 Clean to Thruster

5:25 Max Pull plus Max Sled

5:55 Movement Improvisation

6:30 Handbalancing

7:00  WOD

BARBEQUE - CHARITY & DARCI ARE PROVIDING THE MEAT. PLEASE RSVP SO WE KNOW HOW MUCH TO COOK

LIVE DJ

BEAT MAKING WORKSHOPS COURTESY OF IMP LABS UNIVERSITY OF REGINA

KIDS PARKOUR COURSE

BOUNCY CASTLE

BEST BROTH IN TOWN

Saturday, July 25, 2015

A. Take 20 minutes to find a daily max clean and jerk

B. 3 Rounds for Time:
Wall Balls x 25 14/20 lbs 10 and 11 feet.
Deadlifts x 15 115/175 lbs

C1. Side lying db ext rotation x 8-12 reps @ 4141
C2. straight arm protraction push ups x 8-12 reps @ 31x3
Rest 60 sec after C2.
3 sets

Friday, July 24, 2015

WARM UP
15 min of joint prep
zen archer for 30 sec x 6 sets Alternate positions each time.


A. 3 Rounds for Time
     Kipping hspu x 3/5 (if this is too easy, go to a deficit). You should do these unbroken
     Run 200 meters

      rest 5 minutes

B.  3 Rounds for Time:
     Kipping muscle ups x 1/2 or 5 kipping chest to bar pull ups
     Run 200 meters
   
    Rest 5 min

C. Repeat A.

Rest 5 minutes

D. Repeat B.
   
   

Thursday, July 23, 2015

WARM UP


A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, 2015

B. For Time:
Power Snatch x 30 65/95 lbs
Thrusters x 40 65/95 lbs
Box Jumps x 50 20/24"
Toes to Bar x 60

Wednesday, July 22, 2015

WARM UP
5 min of joint prep
400 meter run at 50%
passive squat with a focus on ankle flexion
squat to forearms touching floor coupled with tall chest squat x 10 reps with 10 sec hold on last rep
30-60 sec passive hang then 1 arm hang for 10-30 sec
If you are doing muscle ups, 2 pull ups and 2 ring dips as prep.

A1. L sit x 30 sec
A2. Pistols x 10
A3. Strict Ring Muscle Ups x 2-5 reps  (may use a spot if you have a kipping muscle up)
3 sets
Not For Time
Rest about 30-60sec between movements.

No muscle up? Strict pulling @ 51x3 x 3-4 reps

B. High Hang Power Clean 30 sec of work/30 sec of rest x 7 sets @ 50-60% of your max.

C. Rope Sled Pull Every 2 minutes x 12 sets

Tuesday, July 21, 2015

WARM UP
5 min of joint prep
straight arm pulling prep
qm gallop 4 lengths
weighted body line lying on back. 10 reps plus 30 sec hold.

A. In 15 minutes, build to a heavy single deadlift.
Absolutely no breakdown in form.  
Less advanced do 5-7 reps x 3 sets; rest 2 min

B. For Time:
OHS x 20 95/145 lbs
Double Unders x 100
Push ups x 50
Front Squats x 30 95/135 lbs (must clean the bar)

Rest 60 sec.

C. 800 meter run for time

D1. cuban rotations x 8-12 @ 4141 x 3 sets
D2. trap 3 raises x 8-12 @ 3133 x 3 sets
Rest 60 sec after D2.

Flux Community Garden - updates

The Flux Community Garden project is well underway and thriving in the hot weather and sunny days.

We are harvesting a first batch of leafy greens today. Please take some home with you!

Many thanks to our generous partners in this community project:

Burns to Shine Cleaning Service
Savaria Public Relations
TriCor Mechanical
YWCA Regina
Prairie Paleo Meals
Sam Lok Realtor - Century 21
Street Culture Project Inc.
and many helping hands from the Flux community!

Flux Summer Festival Teams

The teams have been formed for the Flux Summer Festival.

Here they are:
David, Eugene and Andrew
Steve, Linda and Marika
Sandi, Charity and Liz
Derek, Krista and Erin
Jen H, Patrick and Pumpkin
Matt, Merissa and Richelle
RaeAnn, Wade and Colton
Carla, Anna and Mackenzie
Jenna, Cheri and Robyn
Jon, Laverne and Traci
Brenda, Khiem, Caitie
Josh, Catherine and Shawn
Georgia, Ariane and Pearl 

The first name to appear on the list is the TEAM LEADER.

Monday, July 20, 2015

WARM UP
5 min of joint prep
straight arm pulling prep
qm gallop 4 lengths
weighted body line lying on back. 10 reps plus 30 sec hold.


A1. Kipping Bar Muscle Up x 3-5 reps (you may use a band if you have a chest to bar strict pull up)
A2. 30 double unders
A3. 30-60 sec chest to wall hold or handstand walking x 20 steps
3 sets
Not For Time

If you are working on your strict chin up/pull up, and you have a 30 sec eccentric, do:
5 chin ups with a band @ 51x3 (Make sure your chest is touching the bar at the top).
For Double unders, either just practice for 60 sec each set or reduce numbers if necessary

B. Every 60 sec, Snatch x 12 sets.  All at 80-90% of your max. For an idea on what weight to use, refer back to July 7, 2015

C. 3 Rounds for Time:
Push Press x 12 95/135 lbs
Toes to Bar x 12
Should not take over 5 minutes.

Rest exactly 90 sec.

D. 500 meter row
25 burpees

Rest exactly 60 sec.

Sunday, July 19, 2015

WARM UP
5 min of joint prep
QM gallop x 4 circles
dorsal push ups x 10
stationary cossacks x 10
diagonal stretch x 30 sec/side


A. Snatch Balance x 5 reps x 3 sets
Approximately 60% of your max snatch. Some of you will be able to go much higher.

B. Every 3 minutes x 6 sets:
Hang Power Snatch x 8 85/135 lbs
Run 200 meters
Ring Dips x 7/15

C1. Trap 3 incline raises @ 3133 x 8-12 reps x 3 sets
C2. Bi-lateral cuban rotations @ 4141 x 8-12 reps x 3 sets
Rest 60 sec after C2.

Check out our latest video!

Saturday, July 18, 2015

WARM UP
10 min of joint prep
A1. World's Greatest stretch
A2. 10 dorsal push ups
A3. stationary cossack x 10

A. Every 60 sec x 12 sets:
Power Clean plus clean and Jerk @ 65-75% of your max.
All sets at same weight unless you start too light.
Remember that less experiences lifters will be at the higher end of the percentage.

B. 5 sets for Time
Box Jumps x 15 20/24"
chest to bar kipping pull ups x 12
thrusters x 20 35/45 lbs
Rest 60 sec. 

Friday, July 17, 2015

WARM UP
10 min of joint prep
400 meter run at 50% intensity
60 sec in passive squat, working on ankle flexion

A. 3 sets
A1. 3 wall walks
A2.  L sit x 30 sec
A3. Pistols x 5/side (no hands for assistance)

B. Bench Press
4 sets of 5-7 reps @ 31x1
If you hit 7 reps, go up in weight.
Rest 2 min.

C. Run 400 meters
Walk 100 meters Active Recovery
5 sets 

Thursday, July 16, 2015

WARM UP
5 min of joint prep
A1. 30 sec of passive hang followed by a more complex progression
A2. tea cup
A3. world's greatest stretch
A4. Narrow grip OHS with pvc or light bar plus 10 more at a heavier weight

A. Every 2 minutes.

Back Squat Wave Load 8 6 4 8 6 4
Weighted Pull ups 5 3 1 5 3 1 (may be supinated or pronated)

Back Squat weight: 60%, 70%, 80%, 65%, 75%, 85%

Coaches, please talk to me about pulling for those without a strict chin up or pull up

B. AMRAP in 3 minutes:
Deadlift x 8 155/225 lbs
Run 100 meters
At the end of the 3 minutes, with the clock still running, perform AMRAP kipping hspu in 60 sec.
Rest 4 min.
Repeat

C. AMRAP in 3 minutes:
OHS x 8 65/95 lbs
Toes to Bar x 6 
At the end of the 3 minutes, with the clock still running, perform AMRAP front squats 65/95 lbs in 60 sec. 
Rest 4 minutes
Repeat

Wednesday, July 15, 2015

WARM UP
5 minutes of joint prep
A1. diagonal stretch x 5 rep/side
A2. narrow "on the beach" x 5 reps
A3. 1 set of Ido's shoulder warm up
A4. squat to forearms to floor x 10 reps
A5. QM gallop x 3 circles

A. In 15 minutes find a 3RM clean to thruster

B. AMRAP on a 4 min clock:
thrusters x 6 75/105 lbs
sandbag cleans (alternate sides) x 10 35/60 lbs
ring dips (strict and deep but no tempo) x 5-10

Rest exactly 60 sec.

C. 800 meter run for time

D1. DB external rotations @ 3232 x 8-12 reps x 3 sets

D2. trap 3 raises on incline bench @ 5133 x 5-8 reps x 3 sets

Rest 60 sec after D2.

E. Accumulate 100 band pull aparts

Tuesday July 14, 2014

WARM UP
5 min of joint prep
A1. diagonal stretch x 5/side x 3 sec hold
A2. hanging for 30 sec plus one arm either pronate or supinate
A3. 10 squat to elbows as close to ground as possible
A4. quadrapedal gallop x 2 circles each direction

A1. Clean high pull x 3 reps x 5 sets  (all working sets at 20 lbs over your max clean); rest 30 sec.

A2. Strict HSPU x4- 5 reps x 5 sets; rest 60 sec. (strict press if you do not have hspu). To a deficit if possible. Should be unbroken.

B. CROSSFIT OPEN WOD 11.1

Double Under x 30
Snatch x 15 55/7lbs

BEGINNERS: AMRAP single unders in 30sec.
Rest 60 sec
5 hang power snatch (go up in weight with each set if your coach gives you the go ahead).
Rest 60 sec
5 sets

C1. bi-lateral cuban rotations x 8-12 reps (if you can't find appropriate weight, use a barbell) @ 3131

C2. Powell raises x 8-12 reps @ 3131

3 sets. Rest 60 sec after C2 only.

PM.
IF you have time for a second training session, do the following:

Rope climb (arms only - in as perfect a straddle as possible) x 1-2 rep x 5 sets; rest 2 min
Handstand walking x 30-40 feet x 5 sets; rest 2 min

Monday, July 13, 2015

WARM UP
5 min of joint prep
A1. diagonal stretch x 5/side x 3 sec hold
A2. hanging for 30 sec plus one arm either pronate or supinate
A3. 10 squat to elbows as close to ground as possible
A4. quadrapedal gallop x 2 circles each direction

A. 3 sets
A1. 3 wall walks
A2.  L sit x 30 sec
A3. Pistols x 5/side (no hands for assistance)

NOTE: This is skill work today so not for time.

B. Every 60 sec x 10 sets
1 power clean plus 2 front squats @ 70-75 % of your max clean

C. Row 250 meters
muscle ups x 4/2 (kipping)
wall ball without squat x 10 14/20 lbs
burpees x 8
Run 100 meters
Rest 90 sec
7 sets

Sunday, July 12, 2015

A. Clean from blocks
5 sets of 3
Go up in weight with each set.

B. Chest to wall handstands x 30 sec x 5 sets; rest 60 sec.

C. 800 meter run
200 meter walk (active recovery)
3 sets

Saturday, July 11, 2015

A1. Clean high pull x 3 @ 20 lbs over your max clean; rest exactly 30 sec.
A2. Strict HSPU x 5; rest exactly 30 sec.
5 sets

B. AMRAP in 6 minutes:
Power Cleans x 5 125/205 lbs
kipping chest to bar pull ups x 10

Rest 6 minutes

C. AMRAP in 6 minutes:
wall balls x 15 14/20 lbs
burpees x 15

Rest 6 minutes

D. AMRAP in 6 minutes:
Row x 250 meters
Box Jumps x 20 20/24"

Friday, July 10, 2015

A. AMRAP Touch and go Power Snatch x 30 sec/rest 30 sec x 4 sets @ 65 % of your max.


B. AMRAP in 20 minutes:
     Strict Ring Muscle Ups x 3
     shoulder taps x 60
     Back Squats from rack x 6 @ 65%

Be sure to "game" this training session. DO NOT go to failure on any of the movements. Rest as needed and aim for quality movement. You are a workhorse.

Thursday, July 9, 2015

A. 3 sets
burpees x AMRAP in 40 sec; rest 20 sec
 Double Unders x AMRAP in 40 sec; rest 20 sec
Toes to Bar x AMRAP in 40 sec; rest 20 sec.

B. Row 3000 meters at 60% of your 500 meter pace.

C1. bi-lateral cuban rotations x 8-12 reps x 3 sets
C2. protraction push ups x 8-12 x 3 sets

Wednesday, July 8, 2015

Warm Up

A. (power) cleans
Set 1. 10 reps @ 70%.
Set 2. 7 reps @ 75 %
Set 3. 5 reps @ 80%
Set 4. 10 reps @ 73 %
Set 5. 7 reps @ 78%
Set 6. 5 reps @ 83%

Take a full 1-3 sec rest after each rep. More advanced should begin at 65 %. Please note the difficulty with Part A. If you have a lot of experience with olympic lifting (i.e. have lifted competitively, start at 65%).

Beginners: 6 sets of 5 reps. Go up in weight if you get the go ahead.

Rest 2 minutes.

B. Every 8 minutes x 3 sets:
Run 800 meters
20 Barbell front rack walking lunges 85/135 lbs
5 kipping muscle ups

Tuesday, July 7, 2015

Warm Up
5 min of joint prep
QM gallop x 30 sec/rest 30 sec x 3 sets
hanging for 60 sec plus a more challenging progression
Trap 3 raises against the wall x 10 reps plus 30 sec hold

A. Every 4 minutes x 4 sets:
Double Unders x 30
2 strict muscle ups (those with a kipping muscle up should do the eccentric plus 1/4 concentric we have been doing in gymnastics, or;
Strict chin ups or pull ups @ 31x1 x 5 reps (everyone does 5 reps, even if this means you need to use a band).

B. Every 60 sec for 10 minutes:
Snatch
75, 75, 78, 78, 81, 81, 84, 84, 87, 87

NOTE: advanced should start 5 % lower.
Beginners: 5 sets of 3. Rest 100 sec. Go up in weight with each set if you perform with safe mechanics.

C. Every 4 minutes for 4 sets:
250 meter row
20 KB Swings 35/55 lbs
10-15 push ups
Each set should not exceed 2:30 mark.

Monday, July 6, 2015

WARM UP - should not exceed 10 minutes
5 min of joint prep
QM gallop x 1 length x 4 sets: rest 30 sec.


A. In 25 minutes, fine a 1RM clean and jerk.

B. Every 90 sec for 10 sets:
Front Squat x 2 15-30 lbs under your 1 RM
Strict HSPU x 5 (go to deficit if 5 is easy for you). Everyone does 5.

NOTE: DO strict db press if you are not ready for strict hspu.  Make it on the heavier side (last rep should be tough). You might have to do 3 plus 2.

C. 5 Rounds for Time:
OHS x 10 75/115 lbs
Toes to Bar x 10

Sunday, July 5, 2015

WARM UP
500 meter row @ 60% intensity or 400 meter run (depending on air quality)
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

A1. L sit x 15 sec x 5 sets; rest 30 sec.

A2. pistols x 10 reps (to a box. No hand assistance) x 5 sets; rest 30 sec.


B. Every 5 minutes for 5 sets:
500 meter row
DB thrusters x 10 35/55 lbs
kipping pull ups x 10