Sunday, May 12, 2013

 The weather is perfect for running and you can do C1 and C2 outside (less mobile people will have to use the stall bars inside). Tomorrow we go to a strength bias. 

A. Run 400 meters
15-9-3
Front Squat 95/135 lbs
Kipping Pull ups
Run 400 meters

The 400 meter runs are bookends to the 15-9-3 rep scheme.

B.  Brachiation time on the bars. Some cool new stuff that Odelia has been teaching us.

C1. Back opener to a certain height 5 reps x 3 sets

C2. Shoulder opener (beginners and less mobile people should grip the stall bars) x 5 reps x 3 sets

Saturday, May 11, 2013

A. On a 2 minute clock:
25 meter shuttle sprint there and back x 2 (100 meters) Touch the ground at each end
15 toes to bar
AMRAP Ring Dips in remaining time. No weird kipping. Advanced should have a 1 second support hold at the top.
Rest 4 minutes
4 sets

B. 20 minutes of Spina hip work. Coaches, your choice, but I recommend Cossack routine and 90 and 90 as a good place to start. 

Friday, May 10, 2013

A. Clean and Jerk

ADVANCED:

Every 90 sec, do 2 clean and jerk @ 70-80 % of your MAX x 4 sets

INTERMEDIATE:

Every 90 sec, do 3 clean and jerk - 70-80 % of your MAX x 4 sets

BEGINNER

Every 90 sec, do 5 clean and jerk - add weight with each set x 4 sets

B. ADVANCED:

3 Rounds FOR TIME:

1-2 Straddle arms only rope climb

10 Push Jerk 95/135 lbs

INTERMEDIATE:

3 Rounds For Time:

5 strict ring chin ups

6 push jerk (I would rather you go heavier than do more reps for this one).

BEGINNER

3 rounds for Time

5 ring rows (chair) @ 31x1

10 push jerk

Thursday, May 9, 2013

A.
ADVANCED

Toes to Bar x AMRAP UNBROKEN 

zero seconds rest

Kipping HSPU x AMRAP UNBROKEN

zero seconds rest

Front Squats x AMRAP UNBROKEN @ 00x0 @ 70% of your 1RM.  As soon as you deviate from the tempo the set is terminated. 

REST 1 minute

5 sets 

 INTERMEDIATE
Toes to Bar - AMRAP in 60 sec
1 minute of rest
KIPPING HSPU - AMRAP in 60 sec
1 minute of rest
Front Squats x AMRAP IN 20 SEC @ 22X2 @ 35/45 lbs
REST 2 Minutes
5 sets

BEGINNER
Stall bar skin the cats 5 reps
rest 30 sec
downward dog eccentrics x 15 sec or 5 reps
rest 30 sec
front squats @ 22x2 x 5 reps (Go up in weight with each set).
Rest 1 minute
5 sets

B. Sandbag shuttle sprints - one end of turf to the other x 3  (At each end you must clean the bag 3 times per side) 20/35 lbs (Begin with cleaning the bag 3 times per side.
Rest 3 minutes
4 sets 

Wednesday, May 8, 2013

A. 3 position snatch balance x 5 sets; rest 60 sec. Go up in weight with each height.

B1. Muscle ups (BA or otherwise) x 3 reps x 3 sets
Or:
3 ring chin ups
3-5 ring dips or Russian dips
or:
30 sec eccentric chin up
5 bar dips
Or:
5 ring rows (new method)
5 push ups 

rest 45 sec


B2. Double Unders AMRAP in 30 sec x 3 sets; rest 45 sec

C. Row 350 meters
     15 OHS 55/85 lbs
     Rest 2 min
     3 sets

Tuesday, May 7, 2013

A. 3 position hang clean x 7 sets; rest 60 sec.

ALL OF B CAN BE DONE ON ASTROTURF
FOR THOSE THAT ARE SCARED OF THE ROLLS, TAKE THE MATS OUTSIDE. 

B1. tuck and roll to straddle up x 5 x 3 sets

B2. Push ups
Beginners: 5 x 5 sets to a chosen height x 3 sets
Intermediate: AMRAP in 60 sec.x 3 sets
Advanced: protracted x 10 reps x 3 sets

B3.  Windmills (focusing on the legs) x 5 per side x 3 sets

Monday, May 6, 2013

Coaches: Please do the 90/90 stretch that Dr. Spina taught us.  Also take an extra 5 minutes to work on kipping hspu.  

 Brachiation
Slow monkey slaps x 10/side x 3 sets
Beginners should do either just active hangs or slowly releasing hand from bar and then re -gripping. 

 A. 2 high hang snatches x 7 sets; rest 60 sec. Go up in weight with each set.

Note: It is only 60 sec of rest so if you are sharing a platform and/or barbell make sure you are organized.  It should be a full snatch but go as deep as your mobility will allow.

B.  Run 400 meters 80%
      15 hspu (you may kip)
      rest 3 minutes
      3 rounds
If you are doing the Spring Fling rest only 1 minute.  

Sunday, May 5, 2013

A. Run 400 meters
15-9-3
Front Squat 105/155 lbs
Ring Dips
Run 400 meters

The 400 meter runs are bookends to the 15-9-3 rep scheme.

B.  Brachiation time on the bars. Some cool new stuff that Odelia has been teaching us. 

C1. Back opener to a certain height 7 reps x 2 sets

C2. Shoulder opener (beginners and less mobile people should grip the stall bars) x 7 reps x 2 sets

Saturday, May 4, 2013

A. 4 Rounds For Time: 
Run 200 meters
10 kipping Pull ups
30 double unders

B. Handbalancing Practice
Beginners: 30 sec chest to wall x 2 sets; rest 60 sec.
5 kick up attempts x 5 sets; rest 90 sec.

Intermediate:
30 sec chest to wall bodyline
accumulate 20 -30 sec of balance from a heel pull position. Your partner counts when your heels leave the wall. Counting stops when he or she comes back to wall.
5 kick ups x 5 sets
Advanced: 30 sec holds of straddle, regular and tuck.

INFO ON SCHEDULE

https://www.facebook.com/photo.php?v=4832616255364&set=vb.150048705057353&type=2&theater

You probably noticed that there are several class changes in the next two weeks.

Many of our coaches will be in training for the next two weeks with both Dr. Spina and Odelia. Dr. Spina will be lecturing this weekend on the science of mobility and Odelia will be teaching us new mobility drills, floreio and gymnastics movements.

Flux is proud to be on the vanguard of movement practices and the work that we do with these two professionals will enhance your training at Flux - whether your focus is CrossFit, Olympic Lifting, Floreio, Gymnastics, or a little bit of everything.  

Please double check the schedule (especially the location of the classes) before you head out the door. 

If you see Odelia at the gym, probably hanging off a rope or standing upside down, be sure to offer her a warm welcome.

Darci