Flux Paleo Potluck and Food Talk this Saturday

Coach Darci and I want to invite all of our Flux members and their families to our ...

Flux Paleo Potluck and "Food Talk" on Saturday, June 9th! 

This event will take place following the Cool Springs Ranch Pick Up and we're pleased that Sam and Janeen (and the kids) will be joining us for an evening of good real food and conversation!

Food Talk - "Real Food: Bone Broth and Canning" by Coach Darci and Farmer Janeen!

Here are the particulars:
Where: Flux Gym at 2251 McTavish St
Time: 6pm-10pm (Talk begins at 7pm)
What to Bring: Real Food Paleo Eats (If you don't know what this means just ask of us.

We want to especially encourage our new Flux members to come out and meet other Flux folks!

At this event we will also be announcing our next Flux 30-day Paleo Challenge! 

Friday, June 9, 2012

A. 3 position Snatch Balance x 5 sets. Go up in weight with each set. rest 2 minutes between sets.

B. Every 3-4 minutes:
Perform 2-5 ring dips @ 51x1 and 1 arms only rope climb for 6 sets.

If you can do 15 ring ring dips UNBROKEN and 5 ring dips @ 51x1 UNBROKEN, do weighted ring dips, same tempo.

1 or 2 ring dips but without tempo? Do ring dips without tempo, same volume.

No ring dips? Bar Dips. Same volume.

No Bar Dips? Tricep bench dips @ 51x1, 4-6 reps.

Use feet if necessary on rope climb.

If you can't climb the rope, lay on the ground, maintain perfect plank and pull yourself up x 3-5 reps.

Thursday, June 7, 2012

A. Clean and Jerk: Take 25 minutes to establish a tough - not max - single.

Beginners: Don't worry about weight, just work on mechanics for 20 minutes.

B. TESTING
SEE JULY 8, 2011 AND AUGUST 18, 2011
10 Hang Power Cleans 95/135 lbs
400 meter run
12 burpees
3 Rounds for Time

Our Resident Flux RMT Heidi is back with us on Saturday

The following massage appointments are still available with Heidi:

Saturday, June 9th

10am

11am

1pm

Email me to sign up.

Thanks,

Charity

Wednesday, June 6, 2012

Take 5 minutes after warm up to practice pistols and to figure out an appropriate progression.

A1. pistols AMRAP in 30 sec (alternating legs)

rest 30 sec

AMRAP chest to bar kipping pull-ups in 30 sec

rest 30 sec.

AMRAP double unders in 30 sec

rest 1 min. 

5 sets 

B. HSPU PRACTICE

BEGINNERS: 6-8 REPS OF DOWNWARD DOGS OR ON BOX IN PIKE POSITION @ 30X1 X 5 SETS; rest 2 min,

INTERMEDIATE AND ADVANCED: 10 TO 15 REPS KIPPING AS FAST AS POSSIBLE: REST 5 MIN AND REPEAT.

 IF YOU DON'T KNOW HOW TO KIP, TAKE THE TIME TO LEARN. YOU SHOULD NOT BE DRIVING YOUR HEAD INTO THE GROUND. DEMONSTRATE CONTROL.  

BEGINNERS: RING ROWS

INTERMEDIATE: KIP WITH A BAND OR DO CHIN OVER VERTICAL PLANE OF THE BAR.  

Tuesday, June 5, 2012

Take 5 minutes after your warm up for the ABCs.

A. 21 Unbroken thrusters @ 55/85 lbs
800 meter run @ 90% intensity (hold back a small bit).
rest 5 min.
3 sets

If you can't run 800 meters without stopping, reduce the distance to 400 meters.

In your rest period, do 1 bridge and hold for 5 sec and 10 reps of the 'peeing' dog mobility with a 30 sec hold on last rep.

B. Beginners: kipping pull-up practice for 10 minutes
Advanced: handbalancing for 10 minutes

Rheumatoid arthritis and general inflammation

Rheumatoid Arthritis
There is a great deal of literature out there on the benefits of a paleo/primal diet for those who suffer from rheumatoid arthritis. Take a look at the link below, I have highlighted the paragraph that discusses the importance of a diet high in fat, low in carbs, coupled with a supplement called Boswellia. Some of you have already started to take this supplement.
http://www.westonaprice.org/ask-the-doctor/painful-joints

And, of course, there is the healing effects of bone broth.

http://www.westonaprice.org/f
ood-features/why-broth-is-beautiful

So there is the foundation of the therapy: a diet rich in good fats with only about 70 grams (less than 1/2 cup) of carbohydrate food per day, similar to that suggested in Nourishing Traditions and The Schwarzbein Principle. If possible, include raw cream and butter as they contain an anti-stiffness factor that is destroyed by pasteurization. Use Betachol from Standard Process, 1 tablet, three times per day as an extra source of this anti-stiffness factor. Then use herbal extracts both internally and topically that have a warming effect. The best is Boswellia complex from Mediherb which contains ginger, tumeric, celery root and the wonderful remedy called Boswellia. Boswellia is actually a resin, used in Ayurvedic medicine and known to Westerners through its appearance in the story of the birth of the Christ child as Frankincense. This herbal resin (the oily part of the plant) was given by the wise men to symbolize the bringing of the warmth of the child in the depths of the cold winter. Its intent was literally to drive out the cold from painful and stiff joints and replace it with the feeling of warmth, movement and flexibility. Numerous scientific studies have confirmed the remarkable "antiinflammatory" effect of Boswellia extracts. Initially, I use 1 tablet three times per day. And finally, I use Saligesic, a willow bark extract from Mediherb 1 tablet, two or three times per day as long as there is pain.

Monday, June 4, 2012

A. 20RM Back Squat @ 00X1

B. Every 5 min for 4-6 sets:
3 position snatch balance
rest 60 sec.
AMRAP Unbroken Ring Push-Ups @ 31X0

Go up in weight with each set.

In order to do the snatch balance you must have a solid overhead squat. If not, substitute with either 10 reps of wall squats or 5 reps of OHS at an appropriate weight (ie. complete all reps unbroken).

Sunday, June 3, 2012

A. If you missed yesterday, you have the option of doing yesterday's WOD. Or...

Run 400 meters
50 KB Snatches (25 per arm) x 35/50 lbs
Run 400 meters
50 KB Swings x 35/50 lbs
Run 400 meters
50 KB clean and jerk (25 per arm) x 35/50 lbs

B1. Trap 3 raises @ 3133 7 reps x 3 sets

B2. AMRAP double unders in 45 sec x 3 sets; rest 60 sec.

Saturday, June 2, 2012

After your warm-up, take an extra 5 minutes to work on the clean and jerk. Practice double unders in warm up.

A.  AMRAP in 5 Min:
      Squat Clean and jerk x 5 95/135 lbs
      burpees x 12
      double unders x 20

rest 5 min.

repeat Part A.

Rest 5 min.

B. AMRAP in 5 Min:
10 pistols (5 per leg).
3 muscle ups