Nutrition Seminar - this Wednesday, February 9!

Reminder - flux CrossFit will be hosting a nutrition seminar on Wednesday, February 9 at 7:30.

Some of the topics we will cover:
primal and paleolithic food
Who is Weston A. Price?
Supplements: Are they necessary?
Organ Meat
Weight gain on certain sites of the body
Understanding raw Dairy
Food Fermentation
Commericially Canned Food


Following our nutrition seminar we will be announcing our Third Paleo Challenge. Look for even Bigger Prizes this time around, including: Vibram shoes, Gift Certificates to Cool Springs Ranch, and much, much more.

This seminar is FREE to all flux CrossFit members. There is a $20 fee for non flux members.

Members can sign up on our mindbody schedule. To let us know if you're bringing guests, please email us at fluxregina@gmail.com.

Thanks!
darci and charity

Monday, Feb 7, 2011

A.
7 sets
1 min wall balls 14/20 lbs
1 min sumo deadlift high pulls 55/85 lbs
1 min burpees
rest walk 5 minutes - all at game pace

Work with a partner to count your reps.

Sunday, February 6, 2011

A1. pull-ups
Beginners: 30 sec negative x 7 sets
Intermediate: 1-3 reps x 7 sets
A2. Straddle L-sits: 5 sec hold, 2 reps, rest 30 sec x 7 sets

B.
5 heavy front squats (not a 5 rep max)
zero seconds rest
20 kettlebell clean and jerk 35/50 lbs
zero seconds rest
3 minutes rest
5 sets

Saturday, February 5, 2011

A. push-ups
if you do not have a push-up do a negative, holding as long as possible at your sticking point, x 10 sets, resting 45 sec between reps. If you have one or two push-ups, do 1-2 reps, rest 30 sec x 10 sets. If you have 3-4 push-ups, do 3-4 reps, rest 30 sec x 10 sets. If you have more than 10 push-ups, do pseudo planche push-ups 1-3 reps, rest 60 sec x 7 sets.

B. rowing sprints
Row 3 minutes @ 85 % intensity
Row 3 minutes @ 50 % intensity

6 sets

You can do A or B first.

Friday, February 4, 2011

A1. Back levers, 5 sec hold, 7 sets, rest 20 sec.
A2. handstand, 1 rep, 30 sec hold, 7 sets; rest 20 sec.

B. Back Squats
Beginners 5, 5, 5; @ 32x2, rest 2 min.
Advanced: 8,6,2,8,6,2; rest 3 min.

C. KB Snatch Ladder 15-1 unbroken 35/50 lbs
Beginners: do 1 arm kb swing
For Time

Sectionals

For those of you planning on doing the events for Sectionals you need to come to some olympic lifting classes.

Thursday, February 3, 2011

A. Jerks (from rack)
3, 3, 3; rest 3 minutes between sets
Beginners will do push press

B. wallballs 20 sec.
hang power cleans 95/135 lbs 20 sec.
ring dips 20 sec.
7 sets
rest 2 minute between sets

Wednesday, February 2, 2011

A. back levers, 1 rep, rest 20 sec x 7 sets - hold for 5 sec.



B.
For Time:
25 kb swings 35/50 lbs
Row 250 meters
25 chin-ups
row 250 meters
25 kb or goblet squats 35/50 lbs
row 250 meters
25 burpees

CrossFit Sectionals

The CrossFit Sectionals will soon be upon us. This year, there is no centralized host for the workouts but rather athletes will be required to send in videos of their performance. THere are many of you at flux that have never competed and yet are formidable opponents! This new format might be an easier way to get involved. We will treat each workout like any other wod with the only difference being that it will be videotaped. If you are interested please let me know and be sure to read the link below.

http://games.crossfit.com/blog/2011/01/crossfit-games-open,1012/

Reminder for Coaches

Coaches,
We have a boxing session for the Advanced class on Wednesday. Jon will be taking us through the movements so that we can learn how to SAFELY punch the bag without breaking our wrists! We will begin with small dumbbells before we progress to the gloves.