Beef for sale!

We have 60 lbs of grass-fed, hormone-free beef available in various cuts and ground.

It is $4.00/ pound; the whole box is $240.00.

A couple of people can get together and split it amongst themselves.

Thursday, January 6, 2010

When Ryan first started working on his back lever, he struggled to hold a 30 sec tuck. Now he is very close to a 5 sec back lever in a straddle position. I caught this photo just as his hips started to drop.

Congrats to Caitie on her two static pull-ups.

A. static muscle-ups, 1-3 reps, 4 sets, rest 2 min.

Intermediate: practice muscle-ups with a spotter and with a slow negative, 1 rep x 4 sets

Beginners: pull-ups, 2-3 reps @ 92x5, 4 sets, rest 60 sec.

ring dips, 2-3 reps @ 92x5, 4 sets, rest 60 sec.

B. Row 350 meters

12 burpee kb clean and jerks 15/30 lbs

rest 3 minutes between rounds

3 Rounds

A1. Back Squats

Beginners @ 22x2, 5-6 reps, 3 sets; rest 3 minutes

Advanced: 2-3 reps, 3 sets, rest 3 minutes

A2. Planche Prep, 2 reps, 20 sec rest, 3 sets

B. hspu x 5

kb swings x 15 35/50 lbs

air squats x 15

5 Rounds

flux Schedule Changes for upcoming weekend

We are excited to be hosting our friend Ido at flux CrossFit this weekend!

This means there will be a few changes to classes on Friday, Saturday, and Sunday. All of the changes have been marked on the mind-body schedule and below.

Thanks!

Darci and Charity

Friday, January 7th

7am WOD

noon WOD

4:30 WOD

5:30 WOD

6:30 no class

7pm Equilibrium Workshop

Saturday, January 8th

9am WOD

10am no class

10am Advanced Workshop #1

2pm Advanced Workshop (same workshop as Saturday am)

Sunday, January 9th

10am flux Coaches Workshop

12:15pm flux CrossFit Kids

1pm WOD

2pm no class

2pm Advanced Workshop #2

Tuesday, January 4, 2010

A1. Beginner: static pull-ups @ 92x5 2-3 reps; 3 sets

Intermediate: static pull-ups @ 20x1; 2-3 reps; 3 sets

L-Pull-ups: 1-2 reps with or without weight; 3 sets

A2. Back Levers 3 reps, 2o sec rest after each rep; 3 sets

Some of you are ready for a straddle back lever. See video below. This guy holds it for a second or two before his legs start to drop below his hips.

A3. TGU: 3 reps x 3 sets

B. Rowing Sprints

30 sec @ 95%

30 sec @ 50 %

10 Rounds

Gymnastics - Again

Every single progression in a bodyweight movement will increase your strength. Even if you are starting with simple frog stands or planche holds, you will get stronger.


"As for their effectiveness, I've seen many gymnasts capable of planche push-ups do double bodyweight bench presses on their first attempts. Conversely, I've never seen a weightlifter capable of doing a double bodyweight bench press even come close to a planche push-up initially." Coach Sommers

http://www.t-nation.com/free_online_article/sports_body_training_performance_interviews/all_muscle_no_iron

Monday, January 3, 1010

A. Hang Power Clean
Beginner: 5 sets of 3 reps
Advanced: 3, 1, 1, 1

B. kb sdhp x 7 35/50 lbs
push-up x 7
box jump x 7 20/24"

or kb sdhp x 7 35/50 lbs
push-up x 14
box jumps x 9 20/24 "

AMRAP in 10 minutes

Sunday Photos

What a great couple of sessions today.
Congrats on the hspu and the planche progressions and the L-pull ups

Update on Ido workshop schedule changes

Here's the update:

We've changed the Saturday morning equilibrium workshop to the same advanced workshop that will be offered on Saturday afternoon. The Saturday afternoon workshop is already full but the morning one still has 7 spots open.

The Sunday advanced workshop which is different from the Saturday advanced workshops has 4 spaces open. The equilibrium workshop being offered on Friday night has 5 spaces open.

Spaces are filling up fast so register soon!

Thanks,
darci

Sunday, January 2, 2011

A. Overhead Squats 3 x 3; rest 3 minutes - see Saturday, November 27th, 2010

B1. 3 hspu; rest 20 sec; 5 sets (alternative for those who do not like to be upside down: press, 5 sets of 3 reps).
B2. 4 planche holds, 10 sec rest; 5 sets

C. 5 Rounds for Time:
thrusters x 7 65/95 lbs
pull-ups x 7

or...

5 Rounds for Time:
thrusters x 7 95/135 lbs
L-Pull-ups x 7

I will let you know if you are doing C or D or even a combination of the two.