Thursday, December 9th WOD

A. Back levers, 6 sets, 6 sec hold, 20 sec rest. Either tuck or flat tuck

B. Testing
10 Rounds
10 push-ups - strict - chest must touch floor
10 pull-ups kipping - chin must break vertical plane of bar

Wednesday, December 8, 2010

This is a testing workout I did for OPT.

21 - 15 - 9

power cleans 95/135

box jumps 20/24 "

burpees

Tuesday, December 7, 2010

A1. Press

Beginners: @ 22x2, 5 reps, 3 sets

Intermediate and Advanced: @ 12x2, 2-3 reps, 5 sets

See Tuesday, November 30th.

A2. Back Levers

Tuck or Flat Tuck: 4 sec hold, 5 sets

B. hspu x 5 reps

30 double unders

3 minute rest

4 rounds

For the HSPU - if you do not yet have a push-up, please do push-ups x 5 (as perfect as possible) with a 5 sec negative. If you have perfect push-ups do a 5 sec negative on your HSPU for 5 reps. If you have over 5 consecutive and strict HSPU then do your HSPU on either the parallette bars or on plates.

Monday, December 6, 2010

A1. Front Squats

Beginners: @ 22x2, 4-5 reps, 3 sets, rest 60 sec

Intermediate and Advanced: @ 11x2; 2-3 reps, 5 sets; rest 60 sec

A2. Pull-Ups

Beginners: 2-3 reps @ 52x5, 5 sets; rest 60 sec

Intermediate and Advanced: AMRAP static; @ 20X0, 5 sets; rest 2 minutes

4 Rounds:

10 Front squats @ 65% 1RM

200 meter row AFAP

rest 3 minutes

See November 25th.

The Bear, in honour of Michael Schmidt

The Bear Complex is as follows:

7 sets of the Sequence

power clean

front squat

push press

back squat

push press

5 Rounds

We will rest 5 minutes after each round. Go up in weight each round

Saturday, December 4,2010

A.

Advanced: embedded sets of:

1 x 5 sec L-sit on parallette bars into handstand press. Rest 2 minutes; 5 sets

Beginner:

5 hanging leg raises - 5 sets

2 reps of push-ups (as perfect as possible, and on toes); 5 sets

Intermediate:

1 x 6 sec L-Sit on Parrallette Bar; 5 sets

2 planche push-ups; 5 sets

As Many Rounds as Possible in 20 Minutes

Cindy

5 pull- ups

10 push-ups

15 squats

or

Mary

5 hspu

10 pistols

15 pull-ups

Friday, December 3, 1010

A. Deadlifts

Beginners: @ 22x1 4-5 reps, 3 sets; rest 3 minutes

Intermediate and Advanced, 1, 1, 1, 1, 1; rest 5 minutes

B. For Time

push jerk 85/125 lbs x 12

double unders x 30

5 Rounds

This workout should be glycolytic/anaerobic. This means you should choose a weight that enables you to knock out all the push jerks in a row in at least the first 3 rounds. For some of you that need more strength work, I will adjust the weights and reps accordingly.

flux CrossFit Kids Holiday Party

On Sunday we will be having our flux CrossFit Kids Holiday Party!

We will begin at 11am with a snowshoe run around the park and then come on back to the gym for some holiday - paleo - treats, games, and fun!

We will end the party at 1pm.

See you on Sunday!

Charity

Thursday, December 2

A1. Back Levers 6 sec hold, 3o sec rest, 5 sets

B.

box jumps x 10

burpees x 10

kb snatches x 16 50/70 lbs

rest 90 sec

5 sets

rest 10 minutes

In those 10 minutes practice the jerk balance

Repeat Part B.

Gymnastics

At Gymnastics this week we worked on static muscle up transitions, and parallette bar press to handstands.