Saturday, August 11, 2012

A1. Hang Power Clean

Beginners and Intermediate: Technical work for 30 minutes.

Advanced: Go to a heavy single in 30 minutes.

A2. Pulling

Beginner: 5, 5, 5 Ring Rows @ 30x1

Intermediate: 3-5 reps of chin-ups or pull-ups @ 30x1 x 5 sets

Advanced: 3-5 chest to bar pull-ups @ 30x1 x 5 sets

B.  For Time:

     10 box jumps

     30 double unders

     10 burpees

     8 box jumps

     25 double Unders

     8 burpees

     6 box jumps

    20 double unders

     6 burpees

    4 box jumps

    15 double unders

    4 burpees

    2 box jumps

    10 double unders

    2 burpees

   

PM WOD for BCBD Competitors

1000 meter row

800 meter run

For Time

Friday, August 10, 2012

REST DAY FOR BCBD COMPETITORS
A. Thrusters
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: AMRAP in 60 sec @ 105/145 lbs x 5 sets; rest 3 minutes

B. Sled push x 50 meters 135/175 lbs
     rest 4 minutes
     5 sets

Thursday, August 9, 2012

A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, then down 15 to 30 lbs, 2 reps x 3 sets

B.  21Chest to Bar pull-ups
      800 meter run
      21 KB Swings 50/70 lbs
     
      Rest 8 min
      Repeat

Beginners: 15 Ring Rows and 400 to 800 meter run.
Intermediate: 10-15 Chin over vertical plane of bar (with or without a band). If you have 1 or 2 solid kipping pull-ups, ABSOLUTELY no band. Reduce reps instead and consult with your coach.
 

Saskatchewan Open Weightlifting Competition - Invitation to Participate

Dear Athletes, Coaches, and Officials;

The SWA Provincial Open Weightlifting Competition will be held at Flux CrossFit on Saturday, September 29th. The weigh-in for women competitors will begin at 8am with the competition beginning at 10am. Weigh in for men will take place at 11:30am with the competition starting at 1:30pm. This schedule should give athletes and officials enough time for a lunch break as well.

We are writing to invite you to participate as competitors and/or volunteers, and ask you to encourage other lifters in your clubs to participate as well.

Registration and information will be posted on the SWA website soon. Currently, you can register at the following: http://bit.ly/2012_sk_open

Darci and I look forward to hosting you and the competition here at Flux.

All the best,

Charity

Wednesday, August 8, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Wave Load 5, 3, 1, 5, 3, 1

B. "The Chief"
AMRAP in 3 minutes of:
3 power cleans 95/135lb
6 push-ups
9 air squats
rest 1 min.
5 Rounds.

PM. WOD for BCBD Competitors
Skills Work:
A. Muscle Up practice:
1-4 kipping muscle ups on the minute for 9 minutes.

B. Pistols Complete 30 pistols for time. Must alternate legs each rep.

Tuesday, August 7, 2012

A. Front Squat
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 15 to 40 lbs x 2 reps x 3 sets

B. HSPU x 10
     Run 800 meters
     HSPU x 10

Kipping HSPU
If you do not have a push-up, please do 10 push-ups each round.
 

Saturday, August 4, 2012

If is it a nice day, do this workout out back.
A. Pistols x 5 reps per leg x 5 sets; rest 2 min.

B. 25 meter sled push 90/135 lbs. On cement
     15 burpees on astro turf
    25 meter sled push
    rest 3 minutes
     5 sets

Friday, August 3, 2012

A. 20 minutes of technical work for hang squat clean for beginners, or if you think you just need the practice. 

Advanced: Hang squat clean ladder 10 down to 1.

See Friday, January 27, 2010 and June 8, 2011 and May 28, 2012

95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth.

rest 10 min.

B. Complete 20 TGU. Not for time.  10 reps per arm.  35/55 lbs.

PM. WOD

Go for a 20 minute run @ 90% intensity.

Massage Therapy at Flux CrossFit - Heidi Gruetzner, RMT

Beginning in August our fabulously talented Heidi Gruetzner, RMT will be taking appointments on Wednesdays instead of Tuesdays. The following appointments are available in August:

Wednesday, Aug. 15th 4pm, 6pm, 7pm

Wednesday, Aug. 22nd 4pm, 5pm, 6pm, 7pm

Wednesday, Aug. 29th 4pm, 5pm, 6pm, 7pm

To book appointments please email Coach Charity at fluxregina@gmail.com!

Thursday, August 2, 2012

A. Split Jerk
Beginners and Intermediate: Technical Work for 25 minutes.
Advanced: Go up to a heavy single but not a max.

B. TESTING
800 meter run for time.
Rest 8 minutes and repeat. Both runs should be at 90%. THis means you should be able to finish at the same time for both runs.

C. AMRAP Kipping HSPU in 60 sec.
     rest 60 sec
     4 sets

Rest Day for BCBD competitors