Sunday Schedule Change

This Sunday flux CrossFit will be holding classes at 10 and 11 am. Please sign up as usual. The kid's class will be held at 10 am.

Friday, Aug 6, 2010

800 meter run
sandbag throw over the scaffold x 8
15 jumping squats
400 meter run
sandbag throw over the scaffold x 16
15 jumping squats
200 meter run
sandbag throw over the scaffold x 24
15 jumping squats

Thursday, Aug 5, 2010

A. Ido Preparation


B. 21 - 15- 9

Deadlifts 155/ 225 lbs
Overhead Squats 85/ 125 lbs

Optimum Performance Training Program

A very important goal for me with respect to flux CrossFit is to always strive for coaching excellence. I am excited to announce that this September I will begin the OPTIMUM PERFORMANCE TRAINING COACHING CERTIFICATION PROGRAM. I will be doing module number 2, which is Exercise Physiology - Program Design.

I chose OPT's certification program simply because James FitzGerald, the founder of OPT, is one of the best and most well respected strength and conditioning coaches in the CrossFit community and beyond. James, who also goes by the name OPT, was the champion of the 2007 CrossFit Games in Aromas, California and at 36 years of age, he just finished competing in the 2010 World CrossFit Games in California. Several of James' athletes competed in the games as well. There are CrossFitting coaches from around the globe currently studying with James.

OPT's Coaching Certification Program is really going to enhance my coaching skills. I am super excited to take what I learn through this intensive coaching program and bring it back to flux CrossFit.

Please have a look at the website to get a sense of what the Certification Program entails.

http://www.optimumtraining.ca/opt_ccp.htm#program-design

Emery Enters the World

Congratulations to Tom and NIcole on the birth of their beautiful and healthy baby girl Emery.

Reminder- Stretching Class this Thursday

Heather will be teaching a stretching class this Thursday at 7:30 pm.

Wednesday, Aug 4, 2010

A. Ido Movement Prep


B. GI JANE 100 Burpee Pull-ups for time

Scaled version - do jumping pull-ups

Tuesday, Aug 03, 2010

We will be taking this week off from any strength bias training.


A. Ido Drills- see videos

B. 10, 8, 6, 4, 2

Hang squat clean thruster 95/135 lbs
200 meter run after each set

Ido Drills for the Week

Here are the three movements for this week. The first one is a progression of the "gatherings" that we did last week. Use a spotter if you do not have a handstand push up.

Tuesday, Aug 03, 2010

My apologies but I have to cancel the 4:30 pm class for Tuesday, Aug 3. All other classes are as usual.