Wednesday, April 11, 2012

A1. Ring Dips @ 51x1 2-3 reps (if this is too easy at this tempo, keep the tempo and throw on a weight vest). x 4 sets; rest 60 sec.

A2. Box Jumps 33/36 " x 5 reps x 4 sets; rest 60 sec

A3. L-Sits 1 rep x 8 sec hold x 4 sets; rest 60 sec.

B. For Time:

7 Barbell jumping squats 75/105

crab walk 30 ft

4 sets

Rest 3 min.

C. For Time:

10 front squats 65/95

lizard walk 30 ft.

4 sets

Tuesday, April 10, 2012

We are on day 2 of tapering week so expect your training to gear down a bit in terms of volume. Don't be mistaken though, tapering/skills work is tough. You are expected to be very disciplined with your movements.

A. Clean Grip Deadlifts 3, 3, 3, 3

On the last rep of your deadlift, take the bar to just above the kneecap and perform a power clean.

B. 30 sec of double unders

30 sec of kipping pull-ups - No kipping pull-up or very few? Talk to your coach.

rest 3 min x 4 sets

Monday, April 09, 2012

A. AMRAP HSPU in 60 sec or AMRAP Press 65/95

AMRAP KB Snatch left hand 30 sec

AMRAP KB Snatch right hand 30 sec

Rest 4 min.

4 sets

B1. Pistols 5 reps per leg or 5 wall squats @ 2222

B2. 1 leg back extensions @ 30x1 x 8 reps

B3. Barbell rows for beginners (if you do not have chin-up or pull-up x 8 reps @ 2222 (go up in weight with each set)

B3. Advanced: AMRAP UNBROKEN Muscle-ups (you may kip).

3 sets

Sunday, April 8, 2012

Practice double unders in warm up for 5 min. Base your number of double unders for the metcon on how it goes during your warm-up.

A. Clean Deadlifts

Beginners: 5, 5, 5 - be sure to include 2 warm up sets.

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

Perform the deadlift exactly how you would perform a clean from the floor. Watch for your butt coming up too quickly. Also watch for placement of the shoulders.

B. AMRAP in 7 min:

Power Cleans x 5 105/145 lbs

Double Unders x 20

C1. 10-15 x band pull-aparts x 2 sets

C2. 5 x elegant gymnastic pose x 2 sets

Food Talk with Head Coach Darci - Date Change

We've had a number of members tell us they will be away next week so we've decided to move the Food Talk with Coach Darci to the following Tuesday (after the Spring break)!

Coach Darci will be giving a talk on Food and Nutrition for all Flux CrossFit members on Tuesday, April 17th at 7:30pm!

Coach Darci will be discussing the following topics:

paleo, sugar, inflammation, cholesterol, fats, food and mental health, importance of sleep, and supplements

The event will be held at our new location 3424 13th Avenue.

It is open to all Flux CrossFit members.

Friday, April , 2012

A. Handbalancing

Everyone begins with 30 sec bodyline on stomach and 30 sec on back x 2 sets

Beginners: 30 sec chest to wall x 4 sets; rest 1 min.

Intermediate: 30 sec chest to wall x 1 rep. Rest 60 sec. Then, 10 heel taps and 10 toe taps x 3 sets; rest 60 sec. Try and balance on last rep.

Advanced: 45 sec chest to wall x 1 set. Focus on bodyline and breathing. Then, accumulate 30 sec of balance on heel taps and 30 sec on toe taps. Then, 15 HB attempts.

B1. Cuban Rotations @ 2222 8 reps x 3 sets

B2. 1 leg back extensions @ 30x3 8 reps x 3 sets

B3. lumbar weighted extensions 8 reps and hold for 10 sec on last rep x 3 sets

C. Testing: 500 meter row for time

rest 10 min. (in your rest period do AMRAP perfect push-ups for 30 sec, rest 2 min x 2 sets) Advanced do plyo push-ups

repeat 500 meter row
Rest 5 min and do AMRAP push-ups again

Thursday, April 5, 2012

A. Overhead Squats

For those who have a long way to go on the OHS: 5 sets of 5 reps of wall squats. Then, grab a bar, and practice.

Advanced: from the rack - 3, 3, 3, 3

B. Benchmark - Nancy

Run 400 meters

Overhead Squats 15 reps 65/95 lbs

see May 1, 2011

Oct 23, 2010

Wednesday, April 4, 2012

A. Rack Jerk

Beginners: Push Press: Be sure to do 2-3 warm up sets - 3, 3, 3, 3

Intermediate and Advanced: 2, 2, 2, 2

B. KB Complex

1 push-up + 1 row/per side + L-sit (3 sec) x 4 reps; rest 2 min x 4 sets.

C. AMRAP in 5 MIN

Pull-Ups x 5

Burpees x 5

Tuesday, April 3, 2012

A1. TGU 3 per arm 40/60 lbs x 3 sets; After you complete your set go immediately into KB Snatch

A2. KB Snatch

15 per arm 40/60 lbs x 3 sets; rest 60 sec.

B. Testing

For Time:

30 Toes to Bar

Row 500 meters

Run 400 meters

30 Toes to Bar

Monday, April 2, 2012

A. Power Clean Practice from Blocks for 25 min.

Don't worry about numbers. Focus on efficiency of movement.

B. 3 muscle-ups (you may kip)

5 hspu (strict) Advanced: elevated

8 squat cleans 115/165 lbs

5 Rounds for time

NO HSPU? Elevate but make it tough.

NO PUSH-UP? Elevate but make it tough.

If you have 1 or 2 regular push-ups, do 5 perfect push-ups/round.

NO MU?

5 transitions.

If you still do not have a pull-up, do 5 kipping pull-ups or 5 ring rows.