A. Pressing Complex
Beginners: 3 press plus 5 push press
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B1. Snatch High Pulls - Go up in weight each set.
Beginners x 5 reps x 5 sets; rest 30 sec.
Intermediate and Advanced x 3 reps x 5 sets; rest 30 sec.
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
B2. Post Berlin Crab Walk for folks unfamiliar with step behinds into roles.
7 steps each direction x 3 sets; rest 60 sec.
For those who have been practicing the step behinds into roles:
5 each direction x 3 sets; rest 60 sec.
What the heck is a role, pronounced holay? Tomorrow is not the time to learn but if you are curious, here is Ido doing a role.
Wednesday, November 7, 2012
Flux Paleo Potluck this weekend!
Coach Darci and I are hosting a paleo/primal potluck this Sunday, November 11th for the Flux community! We will be celebrating our visit with special guest Odelia and we will also finally be naming our Summer Paleo Challenge winner!
Here are the details:
Location: our house (2251 McTavish)
Time: 6pm-9pm
What to bring: something yummy and paleo/primal
We look forward to celebrating with you!
Charity
Here are the details:
Location: our house (2251 McTavish)
Time: 6pm-9pm
What to bring: something yummy and paleo/primal
We look forward to celebrating with you!
Charity
Monday, November 5, 2012
November Hours/ Holiday Classes
For the next 3 weeks our Flux class schedule has changed up a bit to take into account our special beginner/ intermediate/ and advanced Gymnastics, Movement, and Mobility classes. That being said, we are still offering regular Gymnastics, Movement and Mobility classes too (just not quite so many seeing as a large percentage of you are doing these special sessions as we train with our very special guest, Odelia)!
There is also a holiday weekend and an important weightlifting competition being held during these 3 weeks. So here's the breakdown:
Over the next three weeks:
Monday, Wednesday, Friday, and Saturday are all regular sessions
Tuesdays - regular in day - changes are:
additional WOD at 4:30pm
5:30pm beginner/intermediate session
7pm Open Gym
8-10pm advanced session
Thursday - regular in day - changes are:
5pm WOD
6pm Flux Kids
7pm Advanced sessions
Sunday - changes are (except Nov. 18th and 25th):
9am WOD
9am beginner/intermediate session at McTavish
10am Kids
11am Olympic Lifting
2pm advanced sessions
November Holiday weekend Friday, Nov. 9 to Monday, Nov. 12th
Friday, Nov. 9
9am WOD
10-4pm Advanced sessions
4-5pm Teens
5-6pm WOD
Saturday, Nov. 10
regular schedule
Sunday, Nov. 11
9am WOD
10am Flux Kids
11am Olympic Weightlifting
Monday, Nov. 12
9am WOD
10am beginner/intermediate session
Sunday, November 18th
9am WOD
10am Flux Kids - 13th
10am Movement - McTavish
11am Gymnastics - 13th
No lifting because of the weightlifting competition on Saturday, Nov. 17th at Brio in Saskatoon
2-5pm Advanced Session
As of Friday, November 23rd back on regular schedule.
There is also a holiday weekend and an important weightlifting competition being held during these 3 weeks. So here's the breakdown:
Over the next three weeks:
Monday, Wednesday, Friday, and Saturday are all regular sessions
Tuesdays - regular in day - changes are:
additional WOD at 4:30pm
5:30pm beginner/intermediate session
7pm Open Gym
8-10pm advanced session
Thursday - regular in day - changes are:
5pm WOD
6pm Flux Kids
7pm Advanced sessions
Sunday - changes are (except Nov. 18th and 25th):
9am WOD
9am beginner/intermediate session at McTavish
10am Kids
11am Olympic Lifting
2pm advanced sessions
November Holiday weekend Friday, Nov. 9 to Monday, Nov. 12th
Friday, Nov. 9
9am WOD
10-4pm Advanced sessions
4-5pm Teens
5-6pm WOD
Saturday, Nov. 10
regular schedule
Sunday, Nov. 11
9am WOD
10am Flux Kids
11am Olympic Weightlifting
Monday, Nov. 12
9am WOD
10am beginner/intermediate session
Sunday, November 18th
9am WOD
10am Flux Kids - 13th
10am Movement - McTavish
11am Gymnastics - 13th
No lifting because of the weightlifting competition on Saturday, Nov. 17th at Brio in Saskatoon
2-5pm Advanced Session
As of Friday, November 23rd back on regular schedule.
Sunday, November 4, 2012
Wednesday, November 7, 2012
See September 12 and October 3, 2012
A. Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.
B1. AMRAP Unbroken Ring dips x 4 sets. Must have a turn out at the top of the movement; rest 30 sec.
No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.
If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.
No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.
Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.
Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.
A. Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.
B1. AMRAP Unbroken Ring dips x 4 sets. Must have a turn out at the top of the movement; rest 30 sec.
No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.
If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.
B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.
No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.
Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.
Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.
Tuesday, November 6, 2012
After your warm up, take 15 minutes to warm up for Part A. Don't rush! There will be plenty of time.
A. See October 9, 2012
Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
B. Take 10 minutes to work on the au cortado and then do:
5 Au cortados each direction x 5 sets; rest 2 minutes.
A. See October 9, 2012
Every 30 seconds, perform 2 Power cleans and 2 push press x 8 sets.
Choose your weight wisely for this one. For advanced folks, you will be looking at about 65 to 70% of your max push press. For beginners, it will be more like 80 to 90%.
B. Take 10 minutes to work on the au cortado and then do:
5 Au cortados each direction x 5 sets; rest 2 minutes.
Monday, Nov 5, 2012
A. Back Squat - See September 13, 2012 for all of the progressions.
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.
Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.
A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.
A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.
A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.
B. 1 snatch grip deadlift plus 1 hang power snatch plus 1 power snatch x 5 sets; rest 120 sec. Go up in weight with each set.
The purpose of this sequence is to reinforce the proper movement pattern. The snatch grip deadlift should MIMIC the snatch but in slow motion. The snatch grip deadlift is not meant to be performed quickly.
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.
Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.
A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.
A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.
A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.
B. 1 snatch grip deadlift plus 1 hang power snatch plus 1 power snatch x 5 sets; rest 120 sec. Go up in weight with each set.
The purpose of this sequence is to reinforce the proper movement pattern. The snatch grip deadlift should MIMIC the snatch but in slow motion. The snatch grip deadlift is not meant to be performed quickly.
Saturday, November 3, 2012
Sunday, November 4, 2012
A. Every 90 seconds, do 6 thrusters and 10 burpees x 7 sets
Thruster weight - 85/135 lbs
If you cannot do 10 burpees in under 30 seconds, be sure to reduce the reps.
B1. Cuban Rotations @ 4121 5-7 reps x 4 sets
B2. Post Berlin Crabs x 5 each direction x 4 sets
B3. Jefferson curls x 10 reps plus 30 sec hold on last rep x 4 sets
Thruster weight - 85/135 lbs
If you cannot do 10 burpees in under 30 seconds, be sure to reduce the reps.
B1. Cuban Rotations @ 4121 5-7 reps x 4 sets
B2. Post Berlin Crabs x 5 each direction x 4 sets
B3. Jefferson curls x 10 reps plus 30 sec hold on last rep x 4 sets
Friday, November 2, 2012
Saturday, November 3, 2012
A1. Front Squats
Beginners: @ 22x1, 5, 5, 5 (at least 2 warm up sets); rest 60 sec.
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets; rest 60 sec.
A2. Pulling
Beginners: 15 - 20 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-3 chin ups or pull-ups x 5 sets; rest 60 sec.
Advanced: Strict Muscle ups x 1-5 reps; rest 60 sec.
B. AMRAP in 3 minutes
7 Barbell jumping squats 95/145 lbs
5 HSPU (advanced should elevate)
AFAP
Rest 3 minutes
5 sets
Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.
No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.
Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.
No push-up? Do push-ups to a particular height.
Beginners: @ 22x1, 5, 5, 5 (at least 2 warm up sets); rest 60 sec.
Intermediate: 3, 3, 3, 3; rest 60 sec.
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets; rest 60 sec.
A2. Pulling
Beginners: 15 - 20 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-3 chin ups or pull-ups x 5 sets; rest 60 sec.
Advanced: Strict Muscle ups x 1-5 reps; rest 60 sec.
B. AMRAP in 3 minutes
7 Barbell jumping squats 95/145 lbs
5 HSPU (advanced should elevate)
AFAP
Rest 3 minutes
5 sets
Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.
No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.
Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.
No push-up? Do push-ups to a particular height.
Classes
Beginner/ Intermediate Series:
These classes are for our Flux athletes who are in the beginner to intermediate levels in Gymnastics and Movement. Athletes should plan to attend a minimum of 2 sessions but are encouraged to attend as many of the sessions as possible. Special packages are available for those attending more than 2 sessions.
The beginner/intermediate classes will be offered on the following days:
Saturday, Nov. 3 from 1-2:30pm
Sunday, Nov. 4 from 9-10:30am
Tuesday, Nov. 6 from 5:30pm-7pm
Sunday, Nov. 11 from 9-10:30am
Monday, Nov. 12 from 10-11:30am
Tuesday, Nov. 20 from 5:30pm-7pm
The cost for the minimum 2 sessions is $100 and every additional session is an extra $30. Or if you commit to all 9 hours of specialized training the price of the package is $200.
Who should sign up?
Everyone! Whether you are a beginner mover who has trouble getting into the Cossack position, or you are a more advanced mover, working on gatherings, press to handstands and floreio, these classes are for you. For more information about our Flux packages and/or to register, please email Coach Charity at fluxregina@gmail.com.
Subscribe to:
Posts (Atom)