Sunday, December 9, 2012

Warm up should be 20 minutes. THis gives you time to prepare for both A and B. Beginners, take an extra 10 minutes for snatch practice.


A. AMRAP in 4 minutes
20 double unders
10 power snatches 65/95 lbs

Rest exactly 2 minutes.

B. AMRAP in 4 minutes

12 push-ups

10 Toes to Bar

C1. Weighted lumbar spine stretch 

10 reps plus 30 sec hold on last rep x 3 sets 

C2. Au cortados

 5 reps each direction x 3 sets 

Flux Holiday Membership Special - on sale now!

Saturday, December 8, 2012

A1. CHin ups and Pull - Ups
Beginners: CHin up grip - 10-30 sec eccentric x 5 sets; rest 90 sec.
Intermediate: Chin up grip -1-5 reps x 5 sets; rest 90 sec.
Advanced: Pull Ups x 1-5 reps x 5 sets; rest 90 sec.

Your coach will explain the nuances of each level for both movements.


A2. Ring Dips
Bar Dips with elevated heels x 3-5 reps x 5 sets; rest 90 sec.
Intermediate: Bar dips or ring dips x 1-5 reps  x 5 sets; rest 90 sec.
Advanced: Support Hold Ring Dip x 1-5 reps x 5 sets; rest 90 sec.

B.  5 Rounds for Time:
     7 Clean Grip Deadlifts (Base your numbers on Tuesday's Workout and do your reps at a weight that is at about 80% of your 5 rep max. Beginners, it will be more like 90%.
     10 Box Jumps 20/24"
   

Friday, December 7, 2012

A. TGU
Beginners: 5, 5, 5, 5
Intermediate and Advanced: 2-3 reps x 4 sets

B. For Time
     Row 500 meters
    Thrusters x 15 reps 95/145 lbs
    Toes to Bar x 21
    Burpees x 21

    Rest 5 min.
    Repeat

Thursday, December 6, 2012

A1. Push Press
Beginners: 5-7 reps x 3 sets; rest 90 sec. If you hit 7, go up weight, if you hit 5 or 6, stay at that weight.

Intermediate/Advanced:  3-5 reps x 4 sets; rest 90 sec. If you hit 5, go up in weight. If you hit 3 or 4, stay at that weight.

A2. Skin the Cats
Beginners:  FOR THOSE WHO CAN ONLY DO 1 REP. If you can't do them with straight arms, bend the arms and pull yourself up.  Make sure you have a controlled eccentric. If you drop, immediately go to the bar and do a 15 sec arch scap pulling. 3 sets

Intermediate: Straight arms. IF YOU ONLY HAVE 1 rep.
Do 1 perfect rep with straight arms. Then, jump up with bent arms and do a controlled eccentric.  4 sets; rest 90 sec.

If you have more than 1, do 2-3 reps. NO ECCENTRICS. 4 sets; rest 90 sec.

ADVANCED: Skin the cat into a back lever and into a front lever x 1-3 reps x 4 sets; 90 sec.

B. Power Cleans and double under ladder.
9 Power Cleans - 5 double unders
8 Power Cleans - 10 double unders
7 Power Cleans - 15 double unders
6 Power Cleans - 20  double unders
5 Power Cleans - 25 double unders
4 Power Cleans - 30 double unders
3 Power Cleans - 35 double unders
2 Power Cleans - 40 double unders
1 Power Clean -  45 double unders

Power Cleans should be done at approximately 60% of your max.  For Beginners, it will be closer to 80%.

New Flux Gear in time for the Holidays!

The new Flux gear arrived today ...

Toques ($20) and Zip-up Hoodies ($65) are here. 

2 new T-shirt designs (including Flux Kids shirts) and a new long sleeve thermal will arrive soon! 

Flux Holiday Celebrations begin this weekend

Flux Festivities begin this weekend ...

For the Flux Adults:
This year our annual Flux Holiday (adult) Party will be on Saturday, December 8th! We invite you to come and celebrate the festive season with us in paleo/primal style!

There will be lots of good, REAL food and festive cheer!

Date: Saturday, December 8, 2012
Where:  our house on McTavish
Time: 8pm


For the Flux Kids:

Date/Time: 

Sunday, December 9, 2012 (from 10-11am) and Thursday, December 13 (from 6 to 7pm)

Where: Flux on 13th Ave 

* If there is enough good snow, we will be out on the snowshoes for the Sunday party. Please make sure the kids bring warm gear!

For the Flux Teens:

Date: Friday, December 14, 2012

Time: 4-5pm

Where: Flux on 13th Ave

 

 

Wednesday, December 5, 2012

A. See November 1, 2012
AMRAP in 20 Minutes
3 Front Squats
5 HSPU
5 Pull-Ups @ 30x1

Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.

Intermediate/Advanced: Pick a weight at which you can do 3 unbroken.  Look in your book for your previous weights. It should be tough but manageable. 

For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height. 

For the Pull Ups
Beginners: Elevated Ring Pull Ups
Intermediate: 2-3 reps in either chin up or pull-up grip. 
Advanced: All 5 reps. 


B1. Elegant Gymnastics Pose x 5 reps x 5 sets

B2. Cuban Rotations x 5-7 reps @ 3131 x 5 sets

Tuesday, December 4, 2012

A1. Clean Grip Deadlift
5, 5, 5, 5 Go up in weight with each set. Rest exactly 45 sec

A2. Step behinds  x 5 each Direction. QUALITY! Done correctly this movement should create some serious burn in the quads.  rest exactly 45 sec. x 4 sets

B1. 5 low or high bridge rotations x 5 sets

Note: If you are very close to the low or high bridge rotations, have your coach show you the proper progression.

B2. Handbalancing
Beginners: 10 kick up attempts x 5 sets
Intermediate: 5 heel pulls and 5 toe pulls x 5 sets (Try and hold for 3 seconds on each rep).
Advanced: Do a quick warm up set of heel and toe pulls and then do 10 kick up attempts x 5 sets. Try and hold each kick up for 5 seconds.

Monday, December 3, 2012

A. See Oct 3, 2012

 Every 2 minutes for 5 sets, do 2 power cleans plus 5 front squats 145/235 lbs.


B. See Oct 31, 2012

     For Time:
     Row 21 calories
     Burpees x 21
     Row 15 calories
     Burpees x 15
     Row 9 calories
     Burpees x 9