We are excited to launch a new home on the web for Flux School of Human Movement!
Check out our new website right here (same URL as before).
We will leave this blog up just in case you really like the format and want to browse the archives. BUT, the archives are also live on the new website!
Direct link to the Flux Training Stream blog is here and direct link to the articles archives here.
Hope you like it!
Friday, February 5, 2016
Monday, February 1, 2016
Sunday, February 7, 2016
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
Saturday, February 6, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. Flux Blend
1 length contralateral locomotion
1 length ipsilateral
1 length backwards contraleteral
1 length backwards ipsilateral
rest 90 sec
3 sets
C. Flux CrossFit
21-15-9
OHS x 65/95 lbs
Box Jumps 20/24"
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. Flux Blend
1 length contralateral locomotion
1 length ipsilateral
1 length backwards contraleteral
1 length backwards ipsilateral
rest 90 sec
3 sets
C. Flux CrossFit
21-15-9
OHS x 65/95 lbs
Box Jumps 20/24"
Friday, February 5, 2016
JOINT PREP/MOVEMENT WORK
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll). (if this is something you are quite comfortable with please do lache to 180 degree turn to regrip the adjacent bar x 10 reps (5/side)
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 8 minutes:
power cleans x 5 105/150 lbs
kipping hspu x 10
Double unders x 30
Rest 4 minutes.
B. 3 Rounds for Time:
Double KB Swings x 25 20/35 lbs
Shoulder Taps x 60 (can you do these prescribed? Hands can be no more than a foot from the wall and feet can only be 1 foot apart.
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll). (if this is something you are quite comfortable with please do lache to 180 degree turn to regrip the adjacent bar x 10 reps (5/side)
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 8 minutes:
power cleans x 5 105/150 lbs
kipping hspu x 10
Double unders x 30
Rest 4 minutes.
B. 3 Rounds for Time:
Double KB Swings x 25 20/35 lbs
Shoulder Taps x 60 (can you do these prescribed? Hands can be no more than a foot from the wall and feet can only be 1 foot apart.
Thursday, February 4, 2016
JOINT PREP and MOVEMENT WORK
10 min of JP
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 60 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 60 sec.
4 SETS
B. FLUX CROSSFIT and Flux Blend
Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
10 min of JP
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 60 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 60 sec.
4 SETS
B. FLUX CROSSFIT and Flux Blend
Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
Wednesday, February 3, 2016
Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. CF Games Open 11.6
AMRAP in 7 minutes:
thrusters x 3 65/100 lbs
chest to bar kipping pull ups x 3
thrusters x 6
chest to bar kipping pull ups x 6
and so on.
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. CF Games Open 11.6
AMRAP in 7 minutes:
thrusters x 3 65/100 lbs
chest to bar kipping pull ups x 3
thrusters x 6
chest to bar kipping pull ups x 6
and so on.
Tuesday, February 2, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
QM gallop x 6 lengths
FM arm circles x 30 sec each direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
NOTE: if the combination of the front to back roll is too much, please just work on your front rolls and do 6 reps (3/side)
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.
B. Adapted for Flux from Invictus:
40 wall balls 14/20 lbs
30 bar facing burpees
20 OHS 95/135 lbs
5 kipping muscle ups
Rest 5 minutes
repeat
5 min of joint prep
QM gallop x 6 lengths
FM arm circles x 30 sec each direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
NOTE: if the combination of the front to back roll is too much, please just work on your front rolls and do 6 reps (3/side)
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.
B. Adapted for Flux from Invictus:
40 wall balls 14/20 lbs
30 bar facing burpees
20 OHS 95/135 lbs
5 kipping muscle ups
Rest 5 minutes
repeat
Sunday, January 31, 2016
Monday, February 1, 2016
JOINT PREP/MOVEMENT WORK
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushing x 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 5-6 reps (heavy and unbroken) (This is 1-2 more reps than last week).
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
double unders x 45 sec
60 sec rest
4 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushing x 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 5-6 reps (heavy and unbroken) (This is 1-2 more reps than last week).
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
double unders x 45 sec
60 sec rest
4 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Sunday, January 31, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
5 min of joint prep
wall stick bridges x 10 reps x 2 sets
Flux Blend/Flux CrossFit
A1. wall walks x 3 reps x 3 sets
A2. banana swing x 30 sec x 3 sets
A3. monkey plant x 5 reps x 3 sets
The monkey plant will make you a more athletic jumper. Throw away the stopwatch and aim for quality of movement patterns. How high can you jump?
Rest exactly 30 sec between movements and 60 sec after A3.
B. Deadlift x 3 plus hang power clean x 3 plus thrusters x 3 x 2 reps x 5 sets
Go up in weight with each set. We want quality of movement, folks. No arched back to compensate for lack of shoulder mobility. Make it fluid. On last clean, go directly into your thruster.
Rest 3 minutes between sets.
C. For Time:
500 meter row
25 burpees
Saturday, January 30, 2016
Saturday, January 30, 2016
JOINT PREP and MOVEMENT WORK
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
5 min of joint prep
Rolling Warm up
Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).
B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets
C. 3 Rounds for Time:
KB Swings x 12 35/55 lbs
Wall Balls x 20 14/20 lbs
Tuesday, January 26, 2016
Friday, January 29, 2016
JOINT PREP/MOVEMENT WORK
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.
FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)
B. Accumulate 16 Lache to forward rolls (make sure you switch sides on your roll).
C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.
FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"
Rest 3 minutes.
60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.
Rest 3 minutes
Repeat
Thursday, January 28, 2016
JOINT PREP/MOVEMENT WORK
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
A1. FLUX BLEND AND FLUX CROSSFIT
Back Squat @ 00x0 x 10-12 reps x 4 sets; rest exactly 90 sec. All sets at same weight.
A2. Rope climbs
straddle rope climbs - 1 rep
eccentric straddle - 3 eccentrics
feet - 1-2 reps (note- in order to overload this you will have to be willing to do partial reps)
On back x 4-5 reps (how does it compar to the last cycle)?
rest exactly 90 sec.
A3. Forward rolls on rings x 2-5 reps
ring dips @ 20x1 x 4-5 reps (must have a 1 sec support hold at the top. Absolutely no kip).
bar dips @ 20x1 x 2-3 reps
push ups @ 21x1 x 5-7 reps
Rest exactly 90 sec.
4 SETS
FLUX CROSSFIT
B. 4 Rounds for Time:
Snatches (full) x 5 95/135 lbs
kipping chest to bar pull ups x 10
double unders x 25
FLUX BLEND
B. Rowing Sprints
30 sec on/ 30 sec at 50%
10 sets
rest 10 min
repeat
Monday, January 25, 2016
website updates
We are currently making updates to our website and it may be down temporarily.
You can still sign up for classes by going directly to the MindBody website.
Apologies for any inconvenience this may cause!
Wednesday, January 27, 2016
Joint Prep and Movement Work
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
5 min of joint prep
rolling warm up
FLUX BLEND
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Cross Step to jellyfish
x 2/direction x 3 reps/side
rest 60-90 sec.
5 sets
FLUX CROSSFIT
A. Cleans - Take your 1RM down 15-20 kg and every 30 sec, do 2 reps x 6 minutes. If you are successful, go to 4 reps for an additional 2 minutes, or failure. SEE NOV 3, 2015 - Nov 22, 2015
SEE November 4 - Nov 18, 2015
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Row 2000 meters for time.
Tuesday, January 26, 2016
Joint Prep and Movement Work
5 min of joint prep
FM Arm Circles x 30 sec/direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
If you are VERY close to a proper skin the cat, get a spot.
B. For Times:
Deadlifts x 7 185/275 lbs
kiping toes to bar x 15
box jumps x 20 20/24"
push ups x 10/15
air squats x 25
Rest 5 minutes
5 sets
5 min of joint prep
FM Arm Circles x 30 sec/direction x 3 sets
FLUX BLEND
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
B1. stick bridge rotations x 10 reps (5 per direction)
B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
C. shoulder taps x 60 reps x 3 sets; rest 90 sec.
FLUX CROSSFIT
A1. 3 position stationary lizards x 5 reps x 4 sets; rest 100 sec.
A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold
If you are VERY close to a proper skin the cat, get a spot.
B. For Times:
Deadlifts x 7 185/275 lbs
kiping toes to bar x 15
box jumps x 20 20/24"
push ups x 10/15
air squats x 25
Rest 5 minutes
5 sets
Monday, January 25, 2016
Joint Prep and Movement Work:
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Testing- brachiation
rolling warm up - pike, straddle, butterfly, straddle up, roll to squat x 5 reps/each movement
Your goal at the end of the cycle is to get feet and hands back to floor. Following that, simply finesse the movements.
Muscle ups x 2-5 reps (development). Some of you should do 1/4 muscle ups x 4 sets; rest 3 min
A1. pulling x 4 sets
Ring rows x 4-5 reps @ 31x3
chin ups x 2-4 reps @ 31x1
pull ups x 2-4 reps @ 31x1
A2. Vertical pushingx 4 sets
chest to wall hspu x 2-4 reps
downward dog hspu x 2-4 reps
press x 4-5 reps @ 31x1
Rest 100 sec between movements
B1. Thrusters x 4-5 reps (heavy and unbroken)
B2. Easier version of pushing
chest to wall hspu (height) x 4-5 reps
downward dog hspu x 4-5 reps
press x 5-7 reps
Rest 60 sec between movements.
3 sets
Yes, you will be fatigued after the thrusters. Make sure you use your legs!
FLUX CROSSFIT
C. Thrusters x 30 sec AMRAP (lighter than B. Should get a minimum of 10 on your first set).
10 sec rest
kipping chin ups x 30 sec or ring rows
10 sec rest
3 sets
FLUX BLEND
C. plyometrics
you will need at least 4 objects (jump over or on the object). I reccomend that advanced jumpers use the taller vaults. Any variation is fine.
x 4 sets
60 sec rest
Monday, January 18, 2016
Sunday, January 24, 2016
Joint Prep/Movement Work
10 minutes.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Flux Blend/Flux CrossFit
A. TGU x 3/arm x 4 sets
Rest exactly 90 sec after you finish your second arm.
NOTE: With more rest time, you should be able to handle more weight than the last cycle of TGUs. Note that you are also only doing 3/side today.
B. Every 60 sec, for 4 minutes, do 3 thrusters @ 95/135 lbs.
With the clock still running, do 5 thrusters @ 75 lbs every 30 sec for 2 minutes.
With the clock still running, do AMRAP double unders in 2 minutes.
Beginners: 5 thrusters x 5 sets (going up in weight if appropriate); rest 2 minutes
C1. FM "over the ball" x 1 rep x 3 sets. Each rep should be a total of 60 sec (eccentric and concentric); rest 30 sec. Notice any differences in your posture after the last set?
C2. stationary cossacks to a height or to the floor if possible x 10 reps x 3 sets; rest 30 sec.
Pay attention to the details on the cossack. The stationary cossack does wonders for your mobility if performed correctly.
Saturday, January 23, 2016
Joint Prep/Movement Work
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. strict toes to bar x 3-5 reps x 5 sets; rest 100 sec.
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. Every 90 sec:
5 strict toes to bar
3 cleans (do these at the same weight you have been doing your triples)
5 sets
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Rest 3 minutes exactly
C. 1000 meter row for time
Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).
B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)
B2. Flags - first position x 15 sec/arm x 3 sets
B3. Arm windmill x 4/direction
Rest 60 sec after B3.
C. strict toes to bar x 3-5 reps x 5 sets; rest 100 sec.
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Flux CrossFit
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)
B. Every 90 sec:
5 strict toes to bar
3 cleans (do these at the same weight you have been doing your triples)
5 sets
No strict toes to bar?
7-10 hanging leg raises @ 30x1
6-10 arch scap pulling @ 30x3
Rest 3 minutes exactly
C. 1000 meter row for time
Friday, January 22, 2016
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. AMRAP in 30 sec: Touch and Go from ground to overhead 95/135 lbs
rest 90 sec
2 sets
C. For Time:
Double unders x 30
wall balls x 25
double unders x 30
wal balls x 20
Double unders x 30
wall balls x 15
double unders x 30
wall balls x 10
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 x 3 steps - squat - other direction x 3 steps
Rope climb variations: straddle, legs, 1/2 straddle, eccentric straddles, legs x 2, back on floor x 3-5 reps
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. AMRAP in 30 sec: Touch and Go from ground to overhead 95/135 lbs
rest 90 sec
2 sets
C. For Time:
Double unders x 30
wall balls x 25
double unders x 30
wal balls x 20
Double unders x 30
wall balls x 15
double unders x 30
wall balls x 10
Thursday, January 21, 2016
JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squatThe 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 goal for a wave load is to go up a bit on the second round.
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. AMRAP in 12 minutes:
Power Snatch x 12 75/105 lbs
burpees x 12
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