Friday, December 1, 2015

Joint Prep/Movement Work

The Flux Blend
A. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets

B1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

B2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

C. AMRAP in 20 minutes:
rope climbs
low lizard

Flux CrossFit

A1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

A2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

B. 5 Rounds for Time
     Thrusters x 15 65/95 lbs
     Burpees x 15 

Thursday, December 31, 2015

JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat

The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. 

The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.

C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets

Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

C. Row 1000 meters
Equal times work to rest ratio.
3 sets. Hold back a small bit and aim for about 90% effort (based on a 1000 meter pace).

Flux Classes on New Year's Day - Unleash your beast!

Come out and unleash your beast for our New Year's day Flux training streams! 

Classes will be at 10am and 11am!

Reminder: holiday hours

Reminder of Flux Holiday hours:

Dec 31st - last class at 3:30pm

Jan 1 - 10am, 11am

All other days as per usual, but please make sure to double check the MindBody scheduler just in case!

Wednesday, Dec 30, 2015

Joint Prep and Movement Work 
10 min of joint prep

The Flux Blend
10 min to learn the parkour rolls. Obviously, you will not master this in 10 minutes, but play with it a bit and see how it goes. 
PODKATCHKA 
A1. OHS x 5-7 reps
A2. Air baby x 30 sec or QDR (there are a million variations. Your coach will help you pick the appropriate one). If you don't have a 30 sec air baby, accumulate 30 sec in as few sets as possible.
A3. lazy vault x 6/direction; or, if ready, start to move towards dash vault.
A4. pull overs x 5 reps; or, stride, stride, pull over x 5 reps (this is you if you have a decent pull over).
A5. skin the cat x 1.1.1 or, if you do not have a skin the cat yet, do back and forth x 5 reps 1.1.1
A6. Parkour Rolls x 3/side forward and backward. An alternative is to do 5 lenths of gymnastics forward rolls and leave out the backroll.
A7. monkey plant x 10 reps or a really good jumping rhythm x 10 reps

A note on the skin the cat. Many you are close to the full skin the cat (closer than you think you are, in fact). Resist the urge to grab the rings with your feet. DOn't kip and get a deep scap depression. PIKE and PANCAKE!!!!

3 Rounds

Flux CrossFit 
For Time:
Toes to Bar x 20
OHS x 15 65/95 lbs
Wall Balls x 20
Box Jumps x 15 20/24"
KB Swings x 20 
Rest 5 minutes
4 sets
Go hard on this. Don't hold back.

Tuesday, December 29, 2015

Joint Prep and Movement Work

10 min of joint prep. Please include ostrich walk. Only 5 minutes of Joint Prep if you are doing the Flux Blend.

The Flux Blend
A. Fighting Monkey Tennis Ball
60 sec/change roles x 4 sets
MOVE YOUR FEET!!!!!

The Flux Blend/Flux CrossFit
BENT ARM STRENGTH
A1. Archers x 2-5 reps x 5 sets; rest 100 sec. There are 3 progressions: iso, eccentric and concentric but I don't think anyone is ready for concentric.
Pull ups x 3-4 reps @ 30x1
False grip ring pull ups  x 3-4 reps @ 30x1
chin ups x 3-4 reps @ 30x1
ring rows x 3-4 reps @ 30x1 (if student is very new, have them do 5-7 reps).

 A2. Hovering Push Ups x 5 reps x 5 sets; rest 100 sec.
Regular push ups x 7-10 reps @ 21x1
incline push ups x 7-10 reps @ 21x1

B1. Your task is to transfer as much sandbag weight to the top of the wall climb as possible in 60 sec. Bring them back to the starting line.

B2. Traverse the monkey bars without touching ground as far as possible in 60 sec. Your goal is to come full circle.

B3. Farmer carries as many lengths as possible in 60 sec. @ 180/260 lbs.

Rest 90 sec after each station. Start at any station.
5 sets 

Some progressions:
B1.  use only the short wall.
B2. shuffle back and forth for 60 sec.
B3. use db or kbs

Monday, December 28, 2015

A note on the brachiation and parkour work. There are so many nuances to this work.Take the time to learn how to do the movements properly and many doors will be opened for you.

Joint Prep and Movement Work

A. 5 min of joint prep - please include ostrich walk

 Brachiation -
Beginner/Intermediate:
B. Passive hang - accumulate 2 minutes is as few sets as possible.

C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.

D. Banana swing x 30 sec x 2 sets; rest 60 sec.

E. forward swing x 30 sec x 2 sets; rest 60 sec.

Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.

The Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015

B1. Side Rolls with push up x 5/direction x 5 sets

B2.  Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only. 

Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers.

Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s

Flux CrossFit 
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015

B. Double Unders x AMRAP in 30 sec
    Thrusters x AMRAP in 30 sec 75/125 lbs
    Rest 90 sec.
    5 sets

Flux Competition
A. Snatch 3 x 3, 2 x 2, 1 x 1

B. Snatch High pulls x 4 sets of 3 @ 10 kg over what you do your heavy 1 rep at.

C. Every 90 sec x 3 sets:
unbroken kipping ring muscle ups
gym length handstand walk

D. Every 90 sec for 3 sets
unbroken kipping bar muscle ups
kipping hspu

E. Row 500 meters AFAP

Happy holidays & Flux hours

Happy holidays to all of our friends and students! May this wintery season be special and all about your loved ones.

Flux holiday hours are:
Dec 24th - last class at 3:30pm
Dec 25th & 26th - Closed
Dec 31st - Closed
All other days as per usual, but please make sure to double check the MindBody scheduler just in case!

Thursday, December 24, 2015

JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep


It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets  

Wednesday, December 23, 2015

 JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep


Flux Blend
A. Back Squat DE-LOAD
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

Flux CrossFit
A. Back Squats DE-LOAD - Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. See Wecnesday, Nov 30, 015
     4 Rounds for Time:
      Kipping Toes to Bar x 10
      Double Unders x 20
      OH plate stationary lunges 10/20 kgs x 12

Flux Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. See Wednesday, Dec 1, 2015
 Every 3 minutes x 5 sets:
kipping hspu x 15
front squats x 10-12 @ 00x0 No Rack is required as this will be about 60-70% of your max front squat. The tempo is very important so don't stray.

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets 

Tuesday, December 22, 2015

JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep

The Flux Blend and Flux CrossFit
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

For Part B, C and D, everyone can start at different stations. The order is not important.

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  3 sets 

C. AMRAP in 7 minutes:
 Farmer Carries x 3 lengths 140 lbs (70/side)/220 lbs (110/side). Note: beginners should use KB or DB.
Atlas Stone Toss Over the Bar x 6 reps (choose one size) You will toss these onto the thick mat. If necessary, triple the mats up to absorb the weight.

D. AMRAP in 7 minutes:
      Alternating Sandbag cleans x 12 reps 20/35 lbs
     Monkey plant or Box Jump x 8
   
 Flux Competition
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D. Do C and D from The Flux Blend and Flux CrossFit stream.
 

Monday, December 21, 2015

JOINT PREP/MOVEMENT WORK
Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep

FLUX BLEND
A. Front Squat - DE -LOAD
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min

Coaches, obviously use your discretion for who should be doing this.

B. DE-LOAD

AMRAP in 9 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

NOTE: if you know the kong or reverse, lazy vault, dash vault, add those into the mix.

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

FLUX CROSSFIT

A. DE-LOAD

Front Squat
Take what you did for 3 working reps and do 2 total sets at that weight; rest 2 min
Coaches, obviously use your discretion for who should be doing this.

B. DE-LOAD

AMRAP in 9 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time:

    Row x 500 meters

    burpees x 15

COMPETITION
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B. This is a repeat of November 30, 2015
AMRAP kipping muscle ups x 15 sec
Rest 15 sec.
AMRAP kipping toes to bar x 15 sec
Rest 15 sec.
AMRAP alternating pistols x 15 sec
Rest 15 sec.
AMRAP kipping muscle ups x 30 sec
Rest 30 sec
AMRAP kipping Toes to Bar x 30 sec
Rest 30 sec
AMRAP alternating pistols x 30 sec
Rest 30 sec
AMRAP kipping muscle ups x 45 sec.
Rest 45 sec
AMRAP kipping toes to bar x 45 sec
Rest 45 sec.
AMRAP alternating pistols x 45 sec
 

Saturday, December 19, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

 

The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step 
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance  
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. JACKIE

Competition 
Make up a training session that you missed.  

Friday, December 18, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps or OHS x 5-7 reps (If appropriate, go up in weight each set of your ohs).
Hip Raises x 12 reps

For snatch weight, go heavier than your last cycle.
NOTE: if you can do monkey plant, substitute that for hip raises. Do 6 reps.

B.  3 Rounds for Time:
     Alternating 1 arm KB Swings x 12 35/55 lbs (catch and release)
      1 arm burpee lizards x 10

Competition 
A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. 4 Rounds for Time:
wall balls x 25
toes to bar x 20

Thursday, December 17, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets  

Wednesday, December 16, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

The Flux Way
A. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min


B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

PERFORMANCE 
A. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. ROW 500 meters AFAP
Rest 3 minutes
3 sets
Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. JACKIE

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets 

Tuesday, December 15, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

THE FLUX WAY 
A. Every 3 minutes x 3 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

NOTE: only 3 sets today

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  2 sets
NOTE: ONLY 2 SETS OF THE SKIN THE CAT TODAY.

C.  GRUNT WORK TUESDAY
    AFAP
     Farmer Carries x 2 lengths of the platform 140/220
     Sandbag Thrusters x 12 20/50 lbs
     rest 2 min
     4 sets

NOTE: arithmetic help - 140 lbs = 70 lbs per/bar
220 = 110 lbs/bar

NOTE: you can use hardwood if you promise not to drop the bars

PERFORMANCE
A. Every 3 minutes x 3 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

NOTE: only 3 sets today

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
  2sets
NOTE: ONLY 2 SETS TODAY

C.  GRUNT WORK TUESDAY
    AFAP
     Farmer Carries x 3 lengths of the platform 140/220
     Sandbag Thrusters x 12 20/50 lbs
     rest 2 min
     4 sets
NOTE: arithmetic help - 140 lbs = 70 lbs per/bar
220 = 110 lbs/bar

Competition 
NOTE: Try and add weight from last week. 
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D.  3 Rounds for Time:
     Airdyne for 21 calories
     20 burpees  
    






 

Monday, December 14, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 2 different movements
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.

 THE FLUX WAY
A. Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min

Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

NOTE: if you know the kong or reverse or lazy vault, add those into the mix.

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

Performance   

A. Front Squat
Take what you did for 3 working reps and do 4 total sets at that weight; rest 2 min
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 4 Rounds for Time:

wall balls x 25

kipping toes to bar x 20 

Competition
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.

B. Min 1: kipping muscle ups x 3-8
     Min 2: kipping toes to bar x AMRAP unbroken
     Min 3: Alternating pistols x 20
Rest 1 min
3 sets 


C. Every 2 minutes, perform 2 power cleans x 3 sets. Aim for about 10-15 kg under your max power clean.

D. Every 2 minutes, perform 1 power clean x 3 sets (add weight for D).

NOTE: we will repeat this next week.

Holiday Come & Go, Dec. 19

To our Awesome Fluxers!

Darci, Charity and the Flux coaches invite all of our members to come to our Holiday Celebration at the main gym on 13th Ave, Saturday, December 19th from 3 to 5pm!

We know it's a busy time of the year, but we're hoping you will be able to stop in for even just a few minutes to enjoy some yummy treats, have a beverage, and celebrate the holidays with us!

We look forward to seeing you there!

Saturday, December 12, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier.
brachiation x 2 progressions 
resting squat with a couple progressions

1/2 length of ostrich walk
Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step 
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance  
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 5 Rounds for Time:
     Kipping Pull ups x 8
     Double Unders x 30

Competition 
Make up a training session that you missed. 

Friday, December 11, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes. Folks that no what they are doing should grab some 1-2.5 lb plates. Nothing heavier.
brachiation x 2 progressions 
resting squat with a couple progressions

1/2 length of ostrich walk
Esquiva baxia to jump back to esquiva lateral (moguls) Take 5 min to teach the movement.

The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps or OHS x 5-7 reps (If appropriate, go up in weight each set of your ohs).
Hip Raises x 12 reps

For snatch weight, go heavier than your last cycle.

B.  3 Rounds for Time:
     KB Snatch x 20 35/50 lbs
    Stationary Front Rack lunges x 10 95/135 lbs

Competition 
A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. 3 Rounds for Time:
Ring dips x 15
double unders x 40
front rack lunges x 10 115/155 lbs
Alternating Kb Snatch x 20

Thursday, December 10, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets 

Wednesday, December 9, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk

The Flux Way  
A. 5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM.

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. Every 2 minutes:
TGU x 5/side x 4 sets.

C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
     Lache to twist x 4 reps
     Quad jump to target x 4 reps
     5 sets

NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.

If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds. 

PERFORMANCE 
A. 5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM.

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. Every 2 minutes:
TGU x 5/side x 4 sets

C. 7 Rounds for Time:
Deadlift x 7 155/205 lbs
kipping hspu x 7

Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015

B. Testing:
Diane

C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets 

Tuesday, December 8, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk 

THE FLUX WAY 
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
5 sets 

C. Every 2 minutes for 4 sets:
10 moguls
10 1 arm burpee lizard push ups

PERFORMANCE
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps

NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs

B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.

Rest 100 sec.
5 sets 

C.  Every 2 minutes for 4 sets:
10 moguls
10 one arm burpee lizard push ups

Competition
 A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.

B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.

C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min

D. Row x 500 meters
     Double Unders x 50
     Rest 6 min
     4 sets 
 

Monday, December 7, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk 

THE FLUX WAY
A. Front Squat

5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM. 

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. Behind the Neck Military Press @ 30x1 x 6-8 reps
     Speed vault to speed vault x 6 reps alternate sides 
     Rest 30 sec.
     3 sets

For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.

Performance   

A. Front Squat

5 reps at 80 % of your 5 RM. Then 3 reps @ 90% of your 5 RM and 1 rep at 20 lbs over your 5RM. 

Then, do 5, 4, 3, 2, 1. 

 Do 5 reps at what you hit last week for your 5RM. 

Then, add weight for each subsequent set.
Coaches, obviously use your discretion for who should be doing this.

B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups

Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.

NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.

NOTE: no tempo, but as always show control.

NOTE: Game it! Avoid FAILS.

C. 3 Rounds for Time:

    Push Press x 15 65/95 lbs

    Jumping Air Squats x 25

Competition
A. Back Squats

B. Min 1: kipping muscle ups x 3-8
     Min 2: kipping toes to bar x AMRAP unbroken
     Min 3: Alternating pistols x 20
Rest 1 min
3 sets 

C. 14.5 CrossFit Open Wod
21-18-15-12-9-6-3
Thrusters
Burpees over the barbell
20 min time cap

   

Saturday, Dec 5, 2015

WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions
1/2 length of ostrich walk 
low gate mobility across the floor

The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step 
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance  
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 12 min AMRAP
     Kipping Toes to Bar x 5
     Push ups x 10
     Air squats x 15

Competition
make up one of the sessions you missed this week.