Tuesday, Dec 6, 2011

A. Handbalancing, Press or HSPU

Handbalancing

Beginners: 30 sec chest to wall holds x 2 sets; rest 1 min.

1 kick-up with a spotter plus 10 sec hold x 4 sets; rest 1 min.

10 kick-up attempts without a spotter.

Intermediate:

10 heel taps and hold x 2 sets; rest 1 min.

10 toe taps and hold x 2 sets; rest 1 min.

Against the wall, attempt 10 kick-ups. Your goal is to find the 'sweet spot." If your heels fall into the wall, try and pull off the wall into a handstand and hold.

Advanced:

10 heel taps and hold x 2 sets; rest 1 min.

10 toe taps and hold x 2 sets; rest 1 min.

15 kick-ups in middle of floor. Be sure to keep track of your numbers.

Press

Beginners: 5, 5, 5; rest 2 min.

INtermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 15 lbs, 2 reps x 3 sets; rest 1 min,

HSPU

Beginners: (You are a beginner if you do not have a push-up). Bulgarian method.

Intermediate/Advanced: Find max, add height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squat

Beginners: 5, 5, 5 @ 22x2; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max - 15-20 lbs, 2 reps x 3 sets; rest 2 min.

C. 3 Rounds for Time:

20 KB cleans (10 per arm, alternating) 35/50 lbs

20 KB Swings 35/50 lbs

10 burpees

Wild Seafood from Vancouver Island to You

Wild Seafood from Vancouver Island to You

Sockeye Salmon Fillets

No additives, preservatives, just wild salmon.

Frozen quarter pieces at a cost of $10.00/quarter

If 100 pieces or more are ordered, the price reduces to $9.50/quarter

Order deadline is December 15, 2011.

Email shara@sasktel.net and tell me the number of quarter pieces you’d like.

Payment due at time of pickup.

Pickup dates will be December 22, 23, 24.

These are friends of my fathers who are providing the salmon. They live in BC and travel to Regina to see family during the holidays.

It’s extremely tasty and cooks up real nice. Skin is attached and there are some bones to be removed. I’m really happy with the quality.

Shara

Monday, Dec 5, 2011

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max then down 15-20 lbs, 2 reps x 3 sets; rest 2 min.

B. AMRAP in 8 min:

5 thrusters @ 85/125 lbs

5 static pull-ups

Beginners: 5 Ring Rows

Intermediate: 2-4 pull-ups (if you have 1 pull-up/chin-up, do 2 reps. If you have 2 static pull-ups, do 3 reps. If you have 3 static pull-ups, do 5 reps.

Advanced: 5 Bulgarian Ring Pull-Ups (Be strict. Work hard to pull all the way up until your elbows are at 90 degrees. Go as wide as possible. Keep palms facing in.

Part B of this workout is what I imagine it would feel like to be a lumberjack. The workload is tough but you keep a steady pace.

Photos from our Flux weekend of competition!

Congratulations to all of our Flux athletes who competed this weekend!

Sunday, December 4, 2011

A. Back Squats

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. 4 Rounds

Row 350 meters

HSPU x 7

Rest 3 min.

Scaling: You may kip your handstand push-ups. I will teach you how.

Saturday, December 3, 2011

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advance: Max, down 10-20 lbs, 2 reps x 3 sets; rest 2 min.

B. For Time:

21 Thrusters @ 55/85 lbs lbs

21 double unders

12 burpees

2 Rounds

Rest 10 minutes

Repeat

Flux CrossFit home to Saskatchewan School of Champions Weightlifting Club

We are proud to announce that Flux CrossFit is home to the
Saskatchewan School of Champions Weightlifting Club!

As an official School of Champions Weightlifting Club our mandate is to deliver a competitive Weightlifting program with the primary objectives of developing and supporting elite athletes of all ages in Saskatchewan.

What does this mean for our Flux CrossFit athletes?
As a member of the School of Champions coaching staff, Coach Darci Anderson will continue to be mentored by the School's founders’ Head Coach Pierre Augé and ten time world record holder and olympic medalist Coach Alexander Varbanov. Here are just a few of Coach Varbanov's credentials: Honoured Master of Sport in Bulgaria, Specialist of Physical and Sports Education (Masters Degree, Diploma), Bulgarian Weightlifting National Team, Assistant Coach, Executive Weightlifting Coach at National Sports School, Bulgaria.

All Flux athletes will have the opportunity to become a member of the Saskatchewan School of Champions Weightlifting Club, training directly under Coach Darci Anderson, using the Bulgarian method of training.

How do you become a member of the Saskatchewan School of Champions Weightlifting Club?
To become a member of the Saskatchewan School of Champions Weightlifting Club one must hold a Flux CrossFit membership, and pay the School of Champions annual membership fee of $60.

When does the Saskatchewan School of Champions Weightlifting Club meet?
The School of Champions currently runs four sessions per week at Flux (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 6-8pm, and Friday 7-9pm). These sessions are two hours long and thus, as of January 1, 2012 will count as 2 classes for Flux members. Additionally, squats (Bulgarian method) are integrated in many of the regular Flux WODs. Additional weightlifting sessions will be added as needed.

Who should become a member of the Saskatchewan School of Champions Weightlifting Club?
We encourage all Flux members who are interested in Weightlifting to come out to a session to assess whether or not weightlifting is for you. If you want to continue coming to Weightlifting classes once you've completed that session, you will need to pay the membership fee to join the Saskatchewan School of Champions Weightlifting Club.

Why do Weightlifting?
Simple - weightlifting will make you more powerful, stronger, faster and more agile. Weightlifting, if coached properly and responsibly, is appropriate for all ages and all abilities.

























More Questions:
If you have any questions about Flux CrossFit or the Saskatchewan School of Champions Weightlifting Club, please contact Head Coach Darci Anderson and/or Coach Charity Marsh.


Saskatchewan School of Champions Weightlifting Club

Friday, December 2, 2011

A. Front Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Max -20 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B.

Beginners: 5 ring rows

Intermediate: 1-5 chin-ups or pull-ups

Advanced: Bulgarian Ring Pull-Ups, 1-5 reps *see note below

rest 20 sec

15 KB Swings AFAP and UNBROKEN, 10 lbs heavier than what you normally swing

rest 60 sec

25 Wall Balls AFAP, 14/20 lbs 10"

rest 60 sec

5 sets

For the Bulgarian Ring Pull-ups

You start narrow and then go very wide at the top. Pause at the top and then, as you lower back down, bring the rings back to the starting position. Keep the palms of the hand facing each other during the pull-up.

Flux Coaches in Training - Mike Stuber and Alisha Beler

Mike Stuber and Alisha Beler are joining our Flux coaching team!

As you know, at Flux we are committed to a high level of quality expert coaching. This is why, in addition to completing CrossFit Level 1 (and other certifications like the Agatsu Weightlifting certification, or movement seminars), we have also implemented a Flux Coaching Mentorship Program. As part of this program all Flux coaches in training work closely with Coach Darci and Coach Mieka for a couple of months prior to becoming a full fledged Flux Coach.

Over the next couple of months you will see both Mike and Alisha at work completing the Flux Coaching Mentorship Program with Coach Darci and Coach Mieka! And at the end of January 2012, Mike and Alisha are off to Calgary to complete their CrossFit Level 1 certification.

To read more about our Flux coaches in training, see our coaches page on the Flux website!

Welcome Mike and Alisha!

A weekend of competition for many of our Flux athletes

December 3rd is fast approaching and it is a big day for many of our Flux athletes - competitors and supporters alike!

Track Competition:
First up we have our speedy Coach Mieka and our super-man fast Leonard competing in the track meet here in Regina. Mieka will be competing in the 800 meter and shot-put and Leonard will take on the 200 meter race, 60 meter race, and the shot-put! Terri and Rudi's son (Xander) is also competing in this meet!

Where: Regina Field House - 1717 Elphinstone Street
When: Saturday, December 3rd
Time: First event is at 2pm


Weightlifting Competition:
Second, we also have 8 of our Flux - Saskatchewan School of Champions Weightlifting Club athletes competing in the provincial competition this weekend. This will be the very first competition for six of these athletes! The following athletes are competing: Braiden, Sandi, Kat, Derek, Ariane, Shara, Jen, Charity

Where: Prince Arthur School, 640 Stadacona St. East, Moose Jaw
When: Saturday, December 3rd
Times for our lifters:
Men 56-77 kg - begins 10am
Women 53-63 kg - begins 11:30am
Women 69-75+kg - begins 2:30pm

We are proud of all our Flux athletes! Stay focused, be brave, and compete well!

Coach Darci and Coach Charity