Friday, September 4, 2015

A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 90 sec.


B. 3 Rounds for Time:
Wall balls x 25 14//20 lbs
Double Unders x 45
Burpees x 15

Thursday, September 3, 2015

A. Max clean and jerk in 20 minutes.

B. Godzilla Wod from BCBD. If you are competing, make sure you use the men's bar,


    

Wednesday, September 2, 2015

Rest day for BCBD competitors
WARM UP
Coaches, I want 15 min of joint prep followed by a 400 meter run at 70%.

A. 6 min AMRAP:
Toes to Bar x 9
KB Swing x 15  35/55 lbs
burpees x 10

Rest 6 minutes.

B.  6 Min AMRAP
      Push Press x 15 65/95 lbs
     Double Unders x 20
      Push Ups x 5/10

Rest 6 minutes.

C.  6 min AMRAP
      Row 14 calories
      Air squats x 20
      Shoulder Taps x 20 
     

Tuesday, September 1, 2015

A. Coaches, please take athletes through the ABCs sprint warm up. You should spend about 15 minutes on this. 

B. Run 800 meters plus 15 front squats 35/45 lbs x 4 sets
Equal times work to rest ratio.

Monday, August 31, 2015

The wods will be up tomorrow, but for now, here is what I have so far based on the fact that the BCBD wods were released yesterday afternoon. I have included some of the BCBD events for folks to try.

WARM UP
5 minutes of head to toe joint prep - including 1-2 brachiation drills
400 meter run at 70% intensity
Advanced: 5 hspu x 3 sets; rest 90 sec.
Intermediate: 4 hand release push ups x 2 sets; rest 90 sec. 

A. Just like last week, find a daily max snatch in 20 minutes. No doubles.

The following is EVENT 3 of the BCBD, held Sept 12 and 13 at CrossFit Saskatoon, Syngery Strength.

http://static1.squarespace.com/static/53837d2be4b0c9ba92a6ffb6/t/55e38e1de4b0a2a7099f7a04/1440976413676/BCBD

B.  3 kipping chin ups
      Rest 4 sec
      5 sets
After set 5, rest exactly 4 sec before going on to the thrusters.

3 thrusters @ 75/115 lbs
 Rest 5 sec
5 sets

Rest 2 minutes.

D. 6 power snatches 55/75 lbs
     4 bar over burpees
     Rest 20 sec.
     4 sets

OR: If you are in the Elite Division
FOR TIME:
8/12 ring kipping muscle ups
16 thrusters 105/165 lbs

Rest 2 minutes

4 Round for Time:
8 power snatches 65/85 lbs
6 bar over burpees

PM. If you have 2 or more hours to rest after your AM training session, go to a park and do Event 4.
     

Saturday, August 29, 2015

A. Either do yesterday's wod or do the following:

B. AMRAP in 3 minutes:
     Push Jerk x 10 75/125 lbs
     Burpees x 7

With the clock still running, do AMRAP Double unders in 60 sec.

Rest 4 minutes.

C. AMRAP in 3 minutes:
Power Cleans x 10 95/135 lbs
25 meter shuttle sprint there and back = 50 meters

With the clock still running, do AMRAP Double Unders in 60 sec.

Rest 4 minutes.

D.  AMRAP in 3 minutes
     Front Squats x 10 85/135 lbs (must clean the bar).
     Kipping Muscle Ups or Ring dips x 3

With the clock still running, do AMRAP double unders in 60 sec.
    

    

Friday, August 28, 2015

WARM UP
A. For Time:
     Run 1200 meters
     50 wall balls 14/20 lbs
     50 alternating pistols
     50 Toes to Bar
     50 KB Swings 35/55 lbs
     Row 1200 meters

TIME CAP is 22 minutes. Coaches, please prescribe accordingly.

B1. Side lying db external rotation x 6-8 reps x 4 sets
B2. Side lying db raises x 8-12 reps x 4 sets
rest 60 sec after B2 only.
 

Thursday, August 27, 2015

A. Double Under skill work: AMRAP unbroken x 3 sets
Or, if you need more practice, AMRAP in 2 minutes x 3 sets; rest 2 minutes.

B. CF OPEN 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

B1. Trap 3 incline raises @ 3133  x 6-8 reps x 4 sets
B2. Cuban rotations x 4121 x 6-8 reps x 4 sets 
Rest 60 sec after B2 only

Wednesday, August 26, 2015

A. Go to a 3 RM back squat in 20 minutes:


B. CF OPEN 11.1
As many rounds as possible in 10 minutes:
double unders x 30
power snatch x 15 55/75 lbs

Tuesday, August 25, 2015

A. In 25 minutes, go to a daily max clean and jerk. No doubles.

Or: 5 sets of 3 clean and jerk

B. For Time:
21-15-9
Deadlift 155/225 lbs
Kipping HSPU

Or: substitute the kipping hspu with strict db press at a heavier weight.

Monday, August 24, 2015

A. Advanced:
Go to a daily max snatch in 25 minutes. No doubles.

OR: 5 sets of 3 snatch or power snatch

B. For Time:
 21-15-9
Thrusters 65/95 lbs
Kipping pull ups or chin ups

PM. 
IF you have time and can rest a minimum of 3 hours between sessions, do the following at the park. Be sure to warm up appropriately, ie. sprint warm up with ABCs. Then try some start positions at less intensity. No hamstring tears! First couple sets at less than 100 % intensity. 

10 meter sprint
rest 60 sec
10 sets

30 meter sprint
rest 2 minutes
10 sets

60 meter sprint
rest 3 minutes
10 sets  

Fall registration - Flux Kids and Teens

We are excited to be starting a new year with our Flux Kids and Teens Programs!

Our registration form is now live; please follow this link to complete it.
We are asking every parent to register their child online; new and returning young athletes alike. If you have more than one child registering, please complete a form for each.

Fall 2015 classes start on Thursday, September 4th.
2015 class offerings:
Parkour (8 and up)
Capoeira (8 and up)
Family Gymnastics (8 and up)
Olympic Lifting & Acrobatics (8 and up)
Flux Teen Program (12 and up)
Flux Porch Pups (8 to 11)
Flux Big Dawgs (5 to 7)
Flux Monkeys (2 to 4)

Registration fees and class times are listed on the online form.

Saturday, August 22, 2015

WARM UP

A. At the top of every minute, please do 5 burpees. In remaining time, do AMRAP kipping chest to bar pull ups until you hit 75 reps. Time cap is 10 minutes.

Rest 10 minutes:

B. Every 5 minutes x 5 sets:
Sled push as far as possible 90/180 lbs in 60 sec.
Scale the fence as efficiently as possible.
Atlas stone over the object x 12 reps

Friday, August 21, 2015

WARM UP

A1. Strict HSPU x 7 reps x 3 sets; rest 100 sec.

A2. Snatch High Pulls x 5 reps x 3 sets (20 lbs over your max snatch); rest 100 sec.

B. AMRAP in 15 minutes: From Outlaw CrossFit
30 Clean & Jerks (anyhow) 95/65#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 115/75#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#

Thursday, August 20, 2015

WARM UP

A. Skill Work
Advanced: Every 2 minutes x 7 sets
Double Unders Unbroken or 40 reps (whichever comes first)
AMRAP HS walk Unbroken in two attempts

Intermediate: 7 sets
AMRAP double unders in 60 sec or 120 sec. The worse you are at these, the more time you should give yourself!
Rest 30 sec.
kick up into handstand using wall and accumulate 15-30 sec of a freestanding hs. If what you are ending up with is just a series of heel pulls, change to 5-10 heel pulls with 3 to 5 sec hold
rest 30 sec 

Beginner:
 60 single unders
chest to wall hold x 30 sec
5 sets
Rest as needed

B. Toes to Bar x 20
DB FULL snatch x 20 (10 per arm alternating) 20/45 lbs
1 min rest
4 sets

NOTE: so it looks like there will be some sprinting at the BCBD this year. IF you have time and can rest a minimum of 3 hours between sessions, do the following at the park. Be sure to warm up appropriately, ie. sprint warm up with ABCs. Then try some start positions at less intensity. No hamstring tears! First couple sets at less than 100 % intensity.

10 meter sprint
rest 60 sec
10 sets

30 meter sprint
rest 2 minutes
10 sets

60 meter sprint
rest 3 minutes
10 sets 

Wednesday, August 19, 2015

WARM UP


A. Advanced should do this for time, otherwise, do 5 sets. How do you know if you are advanced? You have solid rope climbs and pistols.
AMRAP in 12 minutes:
2 legless rope climbs (CF style).
10 weighted alternating pistols 25/45 lbs

B. Every 7 minutes x 3 sets:
OHS x 9 95/135 lbs
800 meter run
burpees x 20

NOTE: if you can snatch more than 115/175 lbs, please do OHS @ 105/155 lbs

Tuesday, August 18, 2015

WARM UP
400 meter run
5 min joint prep
weighted 2 position shoulder openers x 10 reps with 10 sec hold on last set in both positions
10 push ups


A. See Wednesday, August 5, 2015
 Back Squat 5 @ 80%- 3 @ 85% - 1 @ 90% - 5 @ 85%- 3 @ 90%, -1 @ 95%
Every 2 minutes. If possible, start at a slightly higher weight.

Beginners:
Poliquin 4% @ 32x2

B. Every 3 minutes x 5 sets
Clean High Pulls x 5 (20 lbs over your max)
Strict HSPU x 5 (advanced should go to a deficit)

If you do not have a strict hspu, but you do have a kipping hspu, please do 5 kipping hspu to a height. Try and decrease your height a bit. It doesn't have to be unbroken.

If you cannot kick up into a handstand, or your hspu is weak, please do 5 strict db or KB press (5/arm).

C. Advanced:
At the top of every minute, please do 5 front squats (must clean the bar) @ 105/155 lbs until you hit 40 kipping muscle ups

C. No kipping muscle up?
At the top of every minute, please do 5 front squats (must clean the bar) @ a weight you can do unbroken until you hit 40 ring dips or bar dips or push ups.

TIME CAP IS 10 MINUTES.

Monday, August 16, 2015

WARM UP
400 meter run
5 min joint prep
for advanced: kick up to wall support handstand and bring butt into wall x 2 sets of 20 sec.
Less advanced: weighted Bodyline shoulder openers x 10 reps plus 30 sec hold x 2 sets

A. Every 3 minutes, perform 2 snatches x 6 sets
80%, 85%, 90%, 90%, 90%, 90%
If you hit your first couple sets @ 90%, add a bit more weight. 1 fail is acceptable, but I want more success than failure.

Beginners:
5 sets of 3 hang power snatch plus snatch. Go up in weight with each set. Power is fine.

B. Every 3 minutes, perform 2 clean and jerks x 6 sets
80%, 85%, 90%, 90%, 90%, 90%
Very advanced might not be able to sustain these percentages. I would much rather give each of you a concrete number but in a group setting this is not possible. That being said, I have committed many of your maxes to memory so don't be surprised if some of you get numbers rather than percentages.

BEginner: 5 sets of 3 clean and jerk.

C. 3 Rounds For Time:
Row x 500 meters
Double Unders x 50

Saturday, August 15, 2015

WARM UP
5 min joint prep
2 position weighted stick pull over x 10 reps plus 10 sec hold in both positions
FM over the ball x 2 reps (each eccentric and concentric should take 60 sec).
20 stationary cossacks

A. Snatch Balance x 5 sets of 3 @ 60-70% of your max. Rest 2 minutes

B. 3 Rounds for Time:
Kipping chest to bar pull ups x 5
Ground to overhead x 5  85/135 lbs

Rest 4 minutes

C. 5 Rounds for Time:
Kipping hspu x 5
hang power snatch x 10 65/95 lbs

Rest 6 minutes

D.  7 Rounds for Time:
      Run 200 meters
     Wall Balls x 12 14/20 lbs

Friday, August 14, 2015

WARM UP
5 min joint prep
400 meter run
QM gallop x 4 lengths
brachiation for 3 minutes
protracted push ups x 10 reps
3 x 5 hovering push ups, ring push ups, push ups


A. TGU x 5 reps/side x 4 sets (go up in weight with each set)
Rest 2 min

B. AMRAP in 12 minutes:
Hang Power Cleans x 12 65/95 lbs
burpee box jump overs x 15
KB Swings x 30 American if possible 35/55 lbs

Thursday, August 13, 2015

WARM UP
5 min of joint prep
400 meter run @ 60%
QM gallop x 4 lengths
brachiation for 3 minutes
protracted push ups x 10 reps

A. 3 Rounds: See August 4, 2015
     Strict HSPU x 5-7
     STRICT Toes to Bar x 3-10
     Pistols x 10
     Double Unders x 30
Not for time.

HSPU
-if you have 8 reps to floor, go to a deficit.
- if you do strict hspu to a height, do eccentrics 1.1.1
-If you are working on kick up do 5 attempts (use an experienced spotter if your coach thinks you need to get the feel of the weight of hips and feet over the shoulders and wrists. Hold for 5 sec if you are successful.
-if you have no interest in hspu please do strict barbell press Poliquin 4%.
 

PREP FOR B. sprint warm up for 10 minutes.

B. Every 5 minutes x 5 sets:
    clean grip deadlift x 5 reps
    thrusters x 8 95/135 lbs
    50 meter sprint (one way)

Wednesday, August 12, 2015

WARM UP
5 min joint prep
3 min squat work  (1-2 variations in resting squat mainly)
brachiation for 3-5 min. 1-2 variations
Shinobi x 2 lengths

A. Front Squat plus jerk (from the rack) - every 2 minutes.
80, 80, 85, 85, 90, 90, 95, 95%

B. Every minute on the minute for 10 sets:
DB or KB FULL snatch x 8 25/45 lbs (alternating)
Burpees x 5

Rest 2 minutes.

C. AMRAP in 3 minutes:
    OHS x 10 65/95 lbs
    Double Unders x 20

Rest 3 minutes

D. Row as many meters as possible in 5 minutes.

Tuesday, August 11, 2015

WARM UP:
world's greatest stretch x 6 reps
shinobi x 2 lengths
trap 3 stick raises x 10 reps plus 10 sec hold

`WARM UP for PART A.
Run 400 meters @ 60% intensity
Run 400 meters @ 90% intensity
If you run in under 1:30, please do the run as prescribed. If you are over 1:30, please go to a 5 minute clock.  

A. Every 4 minutes x 8 sets: (this is for everyone who doesn't have a kipping muscle up).
Run 400 meters
ring dips x 3-7
Kipping Pull ups x 3-7 (chest to bar for advanced).

May also do bar dips or push ups.  If you have a 30 sec eccentric you may use a band for pull ups

A. Every 4 minutes x 8 sets
Run 400 meters
6 kipping muscle ups 

B1. cuban rotations @ 3131 x 8-12 reps
B2. Powell raises at 30 degree incline @ 3131 x 8-12 reps
Rest 60 sec after B2 only.

Monday, August 10, 2015

WARM UP
400 meter run at 60%
5 min squat routine - pick 2 or 3 movements.
5 min of brachiation - pick 2 or 3 movements
FM beach ball
3 x 5 either hovering push ups, ring push ups or regular push ups 

A. Hang Snatch plus Snatch - Every 2 minutes x 10 sets
Go up in weight with each set.
Approx. 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 93%, 93%
Very advanced lifters should start a little lower.

B. Every 8 minutes x 3 sets:
     Seated sled rope pull x 1 length 90/180 lbs
     shoulder taps x 40
     Power Cleans x 10 105/145 lbs
     Burpees x 15

Sunday, August 9, 2015

A. Hang Snatch plus Snatch - Every 2 minutes x 10 sets
Go up in weight with each set.
Approx. 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 93%, 93%
Very advanced lifters should start a little lower.

B. Every 8 minutes x 3 sets:
     Seated sled rope pull x 1 length 90/180 lbs
     shoulder taps x 40
     Power Cleans x 10 105/145 lbs
      Burpees x 15

Saturday, August 8, 2015

WARM UP
5 min of joint prep
Fighting Monkey "Beach Ball" x 3 reps
Hanging plus brachiation
shinobi x 2 lengths 

 A. Every minute on the minute for 15 sets:
Split Jerk x 2 reps from the rack @ 77-82 %.

B. 4 Sets
     400 meter run
     Front squats x 8 135/205 lbs
     Rest 1 min

    

Friday, August 7, 2015

WARM UP
5 min of joint prep
Fighting Monkey "Beach Ball" x 3 reps
Hanging plus brachiation 

A.  3 Rounds Not For Time
     Double Unders x 50
     Arms only rope climb x 1-2
     Strict Toes to Bar x 3-10


TOES TO BAR:
-if you cannot do strict toes to bar, please use stahl bars and do hanging leg raises to parallel or toes to the top (more advanced) x 5 reps @ 31x1

For Double Unders - either reduce the number or do AMRAP in 2 minutes.

B. For Time:
21-15-9
Power Cleans 95/135 lbs
Kipping hspu
Kipping chest to bar pull ups

C1. powell raises x 8-12 reps @ 3131 x 3 sets
C2. protracted push ups x 8-12 reps x 3 sets
Rest 60 sec after C2.

Thursday, August 6, 2015

WARM UP
5 min of joint prep
QM gallop x 4 lengths
OHS x 10 reps x 2 sets with as narrow grip as possible
trap 3 stick raises on belly (supinated grip) x 10 reps plus 10 sec hold

A. Snatch
Take your new 1 RM from
Every 2 minutes for 12 minutes: See June 30, 2015
hang snatch plus snatch
Go up in weight with each set:
75, 80, 85, 88, 91, 91 % (+/- 5%)

B. Every 8 minutes x 3 sets:
wall balls x 25 14/20 lbs
Row 1000 meters
Box Jumps x 25

Wednesday, August 5, 2015

WARM UP
400 meter run at 60%
5 min of joint prep
Ido's shoulder warm up
Fighting Monkey over the beach ball
World's Greatest Stretch x 6 reps

A. Back Squat 5 @ 80%- 3 @ 85% - 1 @ 90% - 5 @ 85%- 3 @ 90%, -1 @ 95%
Every 2 minutes.

Beginners:
Poliquin 4% 

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

C. AMRAP in 15 minutes:
    Run 400 meters
     kipping muscle ups x 6
     Back Squats x 8 95/135 lbs
 

Tuesday, August 4, 2015

WARM UP
400 meter run
5 min of shoulder prep
shinobi x 2 lengths (1 each direction)
Reverse knuckle push ups x 10

A. 3 Rounds:
     Strict HSPU x 5-7
     STRICT Toes to Bar x 3-10
     Pistols x 10
     Double Unders x 30
Not for time.

HSPU
-if you have 8 reps to floor, go to a deficit.
- if you do strict hspu to a height, do eccentrics 1.1.1
-If you are working on kick up do 5 attempts (use an experienced spotter if your coach thinks you need to get the feel of the weight of hips and feet over the shoulders and wrists. Hold for 5 sec if you are successful.
-if you have no interest in hspu please do strict barbell press Poliquin 4%.

TOES TO BAR:
-if you cannot do strict toes to bar, please use stahl bars and do hanging leg raises to parallel or toes to the top (more advanced) x 5 reps @ 31x1 x 5 reps

PISTOLS
-no full pistol? Please do alternating eccentrics with no hand placement for support x 3 reps

DOUBLE UNDERS
If 30 is too many, do double under attempts for 90 sec.

B. 12 min AMRAP:
OHS x 7 95/135 Advanced should snatch into first rep.
KB Swings x 20 35/55 lbs
Box Jumps 20/24" x 15

Rest 5 minutes

C. 6 min AMRAP:
    Thrusters x 10 95/135 lbs
    Burpees over the bar x 10

 



   

Monday, August 3, 2015

WARM UP
400 meter run at 60%
5 min joint prep
trap 3 stick raises on belly with supinated grip x 10 reps plus 10 sec hold
hanging work for 3 minutes. 

This is yesterday's wod. If you are one of the 3 people that trained yesterday, skip this and go down to E. 
A. AMRAP in 3 minutes:
Hang Power cleans x 7 85/135 lbs
Ring Dips x 3/5 

Rest 5 minutes

B. AMRAP in 3 minutes:
Toes to Bar x 5
Burpees x 7

Rest 5 minutes.

C. Repeat A.

Rest 5 min

D. Repeat B.

E. Cleans from blocks x 5 sets of 3 reps Go up in weight with each set. 

F. 3 Rounds for Time:
OHS x 12 65 lbs 
Run 400 meters

Sunday, August 2, 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. AMRAP in 3 minutes:
Hang Power cleans x 7 85/135 lbs
Ring Dips x 3/5 

Rest 5 minutes

B. AMRAP in 3 minutes:
Toes to Bar x 5
Burpees x 7

Rest 5 minutes.

C. Repeat A.

Rest 5 min

D. Repeat B.

Saturday, August 1, 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. strict pulling 
Beginners - 4-5 reps @ 31x1 x 5 sets 
Advanced: in 15 min find a max weighted PULL UP or CHIN UP

B. Every 4 minutes x 4 sets:
strict barbell press from rack x 5 reps (should be heavy but unbroken)
KB Swings x 20 35/55 lbs
box jumps x 12 20/24"