A. Handbalancing
Beginner: 30 sec hold x 5 sets; rest 1 min.
Intermediate: 5-10 heel taps x 2 sets; rest 1 min
5-10 toe taps x 2 sets; rest 1 min
Advanced: do the heel taps with a partner in the middle of the floor. It is exactly the same thing but your partner's hands are now the wall.
B. Regional Workout
Run 1000 meters
30 hspu for time (you may kip)
Row 1000 meters
Scaling for HSPU: either add plates so that you don't go as deep or do downward dogs.
please post times.
Tuesday, August 16, 2011
Monday, August 15, 2011
DAY ONE IN HAIFA
DAY ONE - FINISHED!
We started our day with a discussion centred around the term "physical culture." Obviously, every culture has its own expressions and beliefs around the physicality of the body but interestingly enough, from the yogis of India to the Greeks and the Romans, there has always been a close connection between physical well being and mental and psychic health.
What is mobility? As Ido explained, most people think of mobility merely as flexibility; this is a small piece of the puzzle. Mobility is also the ability to isolate certain muscles. So for instance, at Flux we are constantly trying to 'wake up' our scapula or our trap 3. Beyond just waking up the muscles, mobility is also the ability to articulate complex movement patterns. We begin this as toddlers when we learn how to crawl and walk. This idea that mobility is about waking up parts of the body suggests that mobility is first and foremost, a question of the nervous system. Just think of the first time you were asked to mobilize the trap 3, or to tuck your pelvis under, and nothing happened! Is it simply because you are not flexible? No, it is because you couldn't make the neural connections to mobilize the body as you wished.
What is beauty as it relates to human movement? "It is the recognition of efficiency" (Ido Portal). This is an interesting definition. Efficiency is always relative. We cannot think of efficiency as having one definitive standard against which all other movement is measured. Efficiency is based on the capacity of the individual. People with disabilities, for instance, must be creative when it comes to movement and mobility but nevertheless there is still going to be an efficient way to move.
We started our day with a discussion centred around the term "physical culture." Obviously, every culture has its own expressions and beliefs around the physicality of the body but interestingly enough, from the yogis of India to the Greeks and the Romans, there has always been a close connection between physical well being and mental and psychic health.
What is mobility? As Ido explained, most people think of mobility merely as flexibility; this is a small piece of the puzzle. Mobility is also the ability to isolate certain muscles. So for instance, at Flux we are constantly trying to 'wake up' our scapula or our trap 3. Beyond just waking up the muscles, mobility is also the ability to articulate complex movement patterns. We begin this as toddlers when we learn how to crawl and walk. This idea that mobility is about waking up parts of the body suggests that mobility is first and foremost, a question of the nervous system. Just think of the first time you were asked to mobilize the trap 3, or to tuck your pelvis under, and nothing happened! Is it simply because you are not flexible? No, it is because you couldn't make the neural connections to mobilize the body as you wished.
What is beauty as it relates to human movement? "It is the recognition of efficiency" (Ido Portal). This is an interesting definition. Efficiency is always relative. We cannot think of efficiency as having one definitive standard against which all other movement is measured. Efficiency is based on the capacity of the individual. People with disabilities, for instance, must be creative when it comes to movement and mobility but nevertheless there is still going to be an efficient way to move.
Tuesday, August 16, 2011
A. Front Levers
Beginners: 10 sec scapular retraction, working towards elevating the chest x 4 sets; rest 1 min
Intermediate: 10 sec tuck lever with elbows pushed against knees for stability x 4 sets; rest 1 min
Advanced: 10 sec lever, no elbows, working on extending knees out beyond the bar x 4 sets; rest 1 min
B. See June 18th
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24"
burpees x 9
rest 4 min
5 sets
In your warm up do 5 bridges.
Beginners: 10 sec scapular retraction, working towards elevating the chest x 4 sets; rest 1 min
Intermediate: 10 sec tuck lever with elbows pushed against knees for stability x 4 sets; rest 1 min
Advanced: 10 sec lever, no elbows, working on extending knees out beyond the bar x 4 sets; rest 1 min
B. See June 18th
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24"
burpees x 9
rest 4 min
5 sets
In your warm up do 5 bridges.
Sunday, August 14, 2011
Monday, August 15, 2011
A. Handbalancing
Beginners: 30 sec hold x 5 sets; rest 1 min
Intermediate and Advanced: 5-10 heel and toe taps x 2 sets of each; rest 1 min.
Intermediate and ADvanced: 5 kick-ups x 4 sets; rest 30 sec.
B. HSPU
Beginners: Do downward dogs x 2 reps x 4 sets; rest 1 min
Intermediate and Advanced: Find you 1RM, add height that enables you to do 2-3 reps, and do 4 sets; rest 2 min
C. See July 18, 2011
3 rounds
12 burpees
15 KB Swings 35/50 lbs
400 meter run
This is a testing day so please post your times. We did this met con on July 18.
Beginners: 30 sec hold x 5 sets; rest 1 min
Intermediate and Advanced: 5-10 heel and toe taps x 2 sets of each; rest 1 min.
Intermediate and ADvanced: 5 kick-ups x 4 sets; rest 30 sec.
B. HSPU
Beginners: Do downward dogs x 2 reps x 4 sets; rest 1 min
Intermediate and Advanced: Find you 1RM, add height that enables you to do 2-3 reps, and do 4 sets; rest 2 min
C. See July 18, 2011
3 rounds
12 burpees
15 KB Swings 35/50 lbs
400 meter run
This is a testing day so please post your times. We did this met con on July 18.
Friday, August 12, 2011
Another Class Added and Schedule Changes for Next Week
We've added a 7am on Monday, August 15th while we're away! Here is the schedule again:
Flux Schedule for Week of August 15th - 21st
Monday, Aug 15th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Tuesday, Aug 16th
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
7:30-8:30 - Gymnastics
Wednesday, Aug 17th
noon-1pm - WOD
4:30pm-5:30pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Thursday, Aug 18th
5pm-6pm - WOD
6pm-7pm - Mobility and Pre-Hab
7pm-8pm WOD
Friday, Aug 19th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30-7:30pm - WOD
Saturday, Aug 20th
9am-10am - WOD
10am-11am - WOD
Sunday, Aug 21st
Closed
Regular Schedule Begins on Monday, August 22nd
Flux Schedule for Week of August 15th - 21st
Monday, Aug 15th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Tuesday, Aug 16th
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
7:30-8:30 - Gymnastics
Wednesday, Aug 17th
noon-1pm - WOD
4:30pm-5:30pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Thursday, Aug 18th
5pm-6pm - WOD
6pm-7pm - Mobility and Pre-Hab
7pm-8pm WOD
Friday, Aug 19th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30-7:30pm - WOD
Saturday, Aug 20th
9am-10am - WOD
10am-11am - WOD
Sunday, Aug 21st
Closed
Regular Schedule Begins on Monday, August 22nd
Thursday, August 11, 2011
UPDATE on FLUX CATTLE
Dad just sent this photo of the Flux Cattle. The caption reads: "Uh oh!" Looks like we have a new addition to the Flux Cows.
The meat will be ready end of October or early November. The calf and mama will not be butchered.
The price will be no higher than $4.75/lb.
No hormones, no antibiotics. They are only on pasture so no grain. The only medication they were given was a vaccine for anthrax.
Saturday, August 13, 2011
A. Handbalancing
Beginners: Chest to Wall, 30 sec hold x 5 sets; rest 1 min. Be sure to chalk out where your palms are. Strive to get a bit closer to the wall each set.
Intermediate and Advanced:
5-10 heel taps and hold on last set x 2 sets; rest 1 min
5-10 toe taps and hold on last set x 2 sets; rest 1 min
5 wall kick-ups, working to find the 'sweet spot,' pause for a second and come down. rest 20 sec x 4 sets
B. Tire Drags - Go towards 15th Avenue, not the purple garage.
Beginners: 50 meters @ 100 or so lbs AFAP
rest 2 min
7 sets
Intermediate: 50 meters @ 125 or so lbs AFAP
rest 2 min
7 sets
Advanced: 50 meters @ 175 lbs or so AFAP
rest 2 min
7 sets
Beginners: Chest to Wall, 30 sec hold x 5 sets; rest 1 min. Be sure to chalk out where your palms are. Strive to get a bit closer to the wall each set.
Intermediate and Advanced:
5-10 heel taps and hold on last set x 2 sets; rest 1 min
5-10 toe taps and hold on last set x 2 sets; rest 1 min
5 wall kick-ups, working to find the 'sweet spot,' pause for a second and come down. rest 20 sec x 4 sets
B. Tire Drags - Go towards 15th Avenue, not the purple garage.
Beginners: 50 meters @ 100 or so lbs AFAP
rest 2 min
7 sets
Intermediate: 50 meters @ 125 or so lbs AFAP
rest 2 min
7 sets
Advanced: 50 meters @ 175 lbs or so AFAP
rest 2 min
7 sets
Friday, August 12, 2011
A. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
Remember: you only need 4-5 warm up sets. Here is an example based on my push press. My 1RM is 135 lbs. So I would do 5 reps with an empty bar, then 2 reps x 85 lbs, 1 rep x 105 lbs, 1 rep x 115 lbs, 1 rep x 125 lbs.
These warm up sets are not an exact science. You have to go by feel. If I hit 125 lbs but it wasn't very solid, I might do it again, or I might go to just 130 lbs.
Also, do not be discouraged if you do not PR every time you lift. Your goal is to come within 90% of your 1RM. If you haven't made any gains for awhile, but you are really solid at your 1RM, you can also do your doubles at a slightly heavier weight. So for instance, on my front squat, I have been hovering at 160 lbs. I do my doubles @ 145 lbs. Yesterday I hit 162 lbs so I did my doubles at 147 lbs.
B. Push Press
Beginners: 3,3, 3, 3, rest 2 min
Intermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets.
C. 100 meter sprint (50 meters there and back).
rest 2 min.
6 sets
Beginner: 5, 5, 5 @ 22x2; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
Remember: you only need 4-5 warm up sets. Here is an example based on my push press. My 1RM is 135 lbs. So I would do 5 reps with an empty bar, then 2 reps x 85 lbs, 1 rep x 105 lbs, 1 rep x 115 lbs, 1 rep x 125 lbs.
These warm up sets are not an exact science. You have to go by feel. If I hit 125 lbs but it wasn't very solid, I might do it again, or I might go to just 130 lbs.
Also, do not be discouraged if you do not PR every time you lift. Your goal is to come within 90% of your 1RM. If you haven't made any gains for awhile, but you are really solid at your 1RM, you can also do your doubles at a slightly heavier weight. So for instance, on my front squat, I have been hovering at 160 lbs. I do my doubles @ 145 lbs. Yesterday I hit 162 lbs so I did my doubles at 147 lbs.
B. Push Press
Beginners: 3,3, 3, 3, rest 2 min
Intermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets.
C. 100 meter sprint (50 meters there and back).
rest 2 min.
6 sets
Wednesday, August 10, 2011
Thursday, August 11, 2011
A. Handbalancing
Beginners: 30 sec chest to wall handstand x 5 sets; rest 1 min.
Intermediate and advanced: 5-10 heel taps and hold on last rep x 2 sets; rest 1 min
5-10 toe taps and hold on last rep x 2 sets; rest 1 min
5 kick-ups x 4 sets; rest 30 sec
B. Power Cleans
Beginners: 5, 5, 5, Go from the hang position; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
C. 5 Pull-ups (static)
5 ring dips
AMRAP in 12 min.
If you do not have a pull-up, use a band that enables you to do 3 reps unbroken.
If you only have 1 pull-up, reduce the reps to 2.
If you have 2 pull-ups, reduce the reps to 3.
If you do not have a ring dip, nor a 5 second support hold on the rings, use a band that enables you to do 3 reps unbroken.
If you do not have a ring dip, but you have a 5 second support hold on rings, use a band that enables you to do 3 reps unbroken.
If you have 1 ring dip, do 2 reps.
If you have 2 ring dips, do 3 reps.
Beginners: 30 sec chest to wall handstand x 5 sets; rest 1 min.
Intermediate and advanced: 5-10 heel taps and hold on last rep x 2 sets; rest 1 min
5-10 toe taps and hold on last rep x 2 sets; rest 1 min
5 kick-ups x 4 sets; rest 30 sec
B. Power Cleans
Beginners: 5, 5, 5, Go from the hang position; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
C. 5 Pull-ups (static)
5 ring dips
AMRAP in 12 min.
If you do not have a pull-up, use a band that enables you to do 3 reps unbroken.
If you only have 1 pull-up, reduce the reps to 2.
If you have 2 pull-ups, reduce the reps to 3.
If you do not have a ring dip, nor a 5 second support hold on the rings, use a band that enables you to do 3 reps unbroken.
If you do not have a ring dip, but you have a 5 second support hold on rings, use a band that enables you to do 3 reps unbroken.
If you have 1 ring dip, do 2 reps.
If you have 2 ring dips, do 3 reps.
Flux Class Schedule August 15th - 21st
Darci, Verne and I are getting ready to leave for Haifa, Israel this Saturday so we can complete a week long movement camp with our dear friend Ido Portal! Our fabulous Flux coaches Mieka and Jane will be steering the ship for us while we're away.
The schedule will be as follows:
Flux Schedule for Week of August 15th - 21st
Monday, Aug 15th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Tuesday, Aug 16th
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
7:30-8:30 - Gymnastics
Wednesday, Aug 17th
noon-1pm - WOD
4:30pm-5:30pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Thursday, Aug 18th
5pm-6pm - WOD
6pm-7pm - Mobility and Pre-Hab
7pm-8pm WOD
Friday, Aug 19th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30-7:30pm - WOD
Saturday, Aug 20th
9am-10am - WOD
10am-11am - WOD
Sunday, Aug 21st
Closed
The schedule will be as follows:
Flux Schedule for Week of August 15th - 21st
Monday, Aug 15th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Tuesday, Aug 16th
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
7:30-8:30 - Gymnastics
Wednesday, Aug 17th
noon-1pm - WOD
4:30pm-5:30pm - WOD
5:30pm-6:30pm - WOD
6:30pm-7:30pm - WOD
Thursday, Aug 18th
5pm-6pm - WOD
6pm-7pm - Mobility and Pre-Hab
7pm-8pm WOD
Friday, Aug 19th
7am-8am WOD
noon-1pm - WOD
5:30pm-6:30pm - WOD
6:30-7:30pm - WOD
Saturday, Aug 20th
9am-10am - WOD
10am-11am - WOD
Sunday, Aug 21st
Closed
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