Saturday, April 9, 2011

A. Push Up Practice For Those Who Do Not Have a Push-Up:
Do one negative on the minute for 10 min.

A. Intermediate and Advanced: Do 3 sets of ring support holds, aiming for 15 sec. If you are more advanced in the support position, have someone give you a "push" on the rings for extra stability work.


B.
Five Sets for times:
25 cal row
20 kb swings 35/50 lbs
20 push-ups (push-ups from the knees are ok). Be sure to consult with your coach on an appropriate number of push-ups. For instance, if you have 5 strict push-ups, do 4 strict push-ups each set and the rest modified. If you have 10 strict push-ups, do 13 perfect reps each set.
rest 4 min.

Friday, April 8, 2011

A. Take 10 min to work on one or two skills: handstands, hspu, double unders, muscle ups, bodyline

B. As Many Rounds as Possible in 10 min:

Power Clean x 5 95/135
Thruster x 5 95/135
burpee x 10

Beginners: Clean grip deadlift the bar and then do a hang power clean.

Thursday, April 7, 2011

A. Back Levers
5 sets, 5 sec hold; rest 45 sec.

B. 10 min of KB Snatch Practice

C. 5 Rounds for Times
Rest 2 min between rounds

Pull-ups 9 (You may kip and/or use a band)
KB snatch x 9 (per arm) 35/50 lbs
3 wall walks (you should set a standard at the beginning (chalk line) in terms of where your palms will reach on each wall walk. Try not to let the feet hit the floor between reps.


Beginners: if You are having trouble with the KB snatch do 1 arm KB swings.
Beginners: If you are not ready for wall walks please do negative push-ups x 5

Gum Goes in the Garbage

Soo, the snow is melting in our backyard and we are finding all sorts of gummy surprises! If you are one of those people who have been spitting their gum out in the back or front yard, now is the time to stop. There is a garbage can in the gym and in the bathroom. If you don't want to use the garbage cans then I guess you can always swallow your gum.

Wednesday, April 6, 2011

A. Back Squats @ 22X2
Beginner: 5, 5, 5; rest 3 min
Advanced: 5, 5, 5; rest 3 min

see March 28th, same tempo as last week.

B. For Time:
400 meter run
7 push press 75/105 lbs
7 push jerk 75 105 lbs
3 Rounds

Tuesday, April 5, 2011

A1. Pull-Up
Beginners: 1 negative x 10 sets
Intermediate: 1-5 pull-ups x 5 sets

A2. L-Sits, 2 reps x 5 sec hold

A. Advanced: L-sit rope climb. Legs must be extended, toes pointed, knees straight, arms only. 1 rep, rest 2 min x 6 sets

B. 5 sets:
clean pulls 1. 1. 1; rest 10 sec between lifts (110% of your 1RM)
rest 20 sec box jump 10-15 reps AFAP 20/24"
rest 60 sec.


http://www.performancemenu.com/exercises/exercise.php?exerciseID=98

rest 3 min

C. 20 sec push-ups or plyo push-ups
20 sec Double Unders
40 sec rest
5 sets

Monday, April 4, 2011

A. Push Press
Beginners: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3, 3; rest 2 min

B. Hang Power clean x 7 105/155 lbs
Burpees x 10
wall balls x 20 14/20 lbs
rest 3 min
6 sets

Morning Sessions starting this week!

Hello flux athletes!

We've changed things up a little bit for the morning sessions in April. We've added a Monday 7am class and removed the Tuesday 7am. We also have the 11am-12pm classes on Tuesday and Thursday. Everyone is welcome (including babies)!

The following morning classes will be offered starting tomorrow:

Monday
7-8am

Tuesday
11am-12pm (regular WOD and babies too)

Thursday
7-8am
11am-12pm (regular WOD and babies too)

Friday
7-8am

Saturday
9-10am
10-11am
11-12pm

Thanks,
Charity

Helen with Rowing- Sunday, April 3, 2011

A. Back Levers

3 sec hold, 45 sec rest x 5 sets


B. Because of the snow we will row instead of run.

3 Rounds for TIme
Row 500 meters
21 KB Swings
12 pull-ups

Saturday, April 2, 2011

push press or push jerk 10, 8, 6, 4, 2 95/135 lbs
Double Unders 10, 20 , 30 ,40, 50
For TIme
Do 20 PJ and then 10 DU and then 8 PJ and 20 DU and so on.

Rest 5 min

50 Back Squats at approx 65% of your 1 RM
Each time you rack the bar add 5 burpees to the end of your workout.
For Time