Tuesday, August 6, 2013
Saturday, August 10, 2013
A. AMRAP in 25 minutes:
1-2 arms only rope climb
7 push jerk/split jerk 105/155 lbs
10 shinobi (5 per side) This is a combination of a step behind and a pistol) and about 10 times more challenging than either one on its own. Don't worry, we have great progressions for this.
10 lizard crawl steps (advanced do 1 arm)
B. 2 sets
60 sec iso bridge
60 sec wushu horse stance
60 sec rear support hold (retracted)
60 sec support hold on rings (protracted)
A note on the wushu horse stance. This is a ligament strengthening and mobility enhancing movement that we practiced at The Movement Camp. Ido gave a brief lecture on the principles behind the Chinese martial arts practice of Wushu. The Chinese are doing some wild and crazy stuff when it comes to tendon and ligament strengthening. Scientists are now discovering an entirely new type of muscle fiber that is being created through these Wushu methodologies. Through Wushu, the athletes are training their ligaments to act like rubber, which in turn makes the body much less vulnerable to injury.
1-2 arms only rope climb
7 push jerk/split jerk 105/155 lbs
10 shinobi (5 per side) This is a combination of a step behind and a pistol) and about 10 times more challenging than either one on its own. Don't worry, we have great progressions for this.
10 lizard crawl steps (advanced do 1 arm)
B. 2 sets
60 sec iso bridge
60 sec wushu horse stance
60 sec rear support hold (retracted)
60 sec support hold on rings (protracted)
A note on the wushu horse stance. This is a ligament strengthening and mobility enhancing movement that we practiced at The Movement Camp. Ido gave a brief lecture on the principles behind the Chinese martial arts practice of Wushu. The Chinese are doing some wild and crazy stuff when it comes to tendon and ligament strengthening. Scientists are now discovering an entirely new type of muscle fiber that is being created through these Wushu methodologies. Through Wushu, the athletes are training their ligaments to act like rubber, which in turn makes the body much less vulnerable to injury.
Friday, August 9, 2013
A. Back Squats
Beginners @ 22x2, 5, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3 @ 30x1; rest 2 min
Advanced: Daily Max and 2 sets of doubles.
BCBD Competitors: 10 reps x 3 sets @ 00x0 @ 70% of your max; rest 2 min
B1. Snatch Grip Deadlifts; rest 90 sec (Go up in weight with each set). If you know your max snatch, start at that weight.
5, 5, 5, 5
B2. Bar Muscle Ups for BCBD competitors (kip away) x 3-5 reps x 4 sets; rest 90 sec.
The rest of you: strict muscle ups (I want that turn out at the top). Development Day so 3-5 reps x 4 sets. If you already can do 3 reps for 4 sets, please do 1 muscle up plus 1 forward roll x 3-5 reps (if this is easy then it is time to do the muscle up to backwards roll)
No strict ring dip or chin up? Then do, 3- 5 strict chin ups or pull ups (on bar or false grip in rings for more advanced), followed immediately by either Russian Dips x 3-5 or ring dips or bar dips x 4 sets; rest 90 sec
Not ready for bar dips? Do 3 sec eccentric with a 10 sec isometric in lowest possible position x 4 sets; rest 90 sec
Don't have an eccentric bar dip yet? Please do elevated heels bar dip x 5 reps x 4 sets; rest 90 sec.
C. 500 meter row for time.
Beginners @ 22x2, 5, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3 @ 30x1; rest 2 min
Advanced: Daily Max and 2 sets of doubles.
BCBD Competitors: 10 reps x 3 sets @ 00x0 @ 70% of your max; rest 2 min
B1. Snatch Grip Deadlifts; rest 90 sec (Go up in weight with each set). If you know your max snatch, start at that weight.
5, 5, 5, 5
B2. Bar Muscle Ups for BCBD competitors (kip away) x 3-5 reps x 4 sets; rest 90 sec.
The rest of you: strict muscle ups (I want that turn out at the top). Development Day so 3-5 reps x 4 sets. If you already can do 3 reps for 4 sets, please do 1 muscle up plus 1 forward roll x 3-5 reps (if this is easy then it is time to do the muscle up to backwards roll)
No strict ring dip or chin up? Then do, 3- 5 strict chin ups or pull ups (on bar or false grip in rings for more advanced), followed immediately by either Russian Dips x 3-5 or ring dips or bar dips x 4 sets; rest 90 sec
Not ready for bar dips? Do 3 sec eccentric with a 10 sec isometric in lowest possible position x 4 sets; rest 90 sec
Don't have an eccentric bar dip yet? Please do elevated heels bar dip x 5 reps x 4 sets; rest 90 sec.
C. 500 meter row for time.
Thursday, August 8, 2013
A. Clean
Beginners: From the blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then doubles (if you are competing in BCBD skip the doubles)
B. HSPU (BCBD SHOULD SKIP THIS)
Beginners: Downward dog HSPU x 5 reps x 4 sets ; rest 100 sec.
Intermediate: chest to wall elevated x 5 reps x 4 sets; rest 100 sec.
Advanced: chest to wall x 2-5 reps x 4 sets; rset 100 sec
BCBD
AM.
Every 90 sec: do 5 full cleans, 3 burpees and 5-10 KIPPING hspu x 5 sets (Cleans at 70 % of your max). (If you are in the women's BRUTE division, replace with push ups).
EVERYONE ELSE:
3 rounds for time:
KB Snatch (do one arm and then the other= 8 per arm) x 16 35/55 lbs
BJ Burpees x 12 24/30" (one rep is a burpee and a jump onto the box and then down onto the other side).
PM. BCBD
3 rounds for time:
KB Snatch x 16 35/55 lbs
BJ Burpees x 12
Beginners: From the blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then doubles (if you are competing in BCBD skip the doubles)
B. HSPU (BCBD SHOULD SKIP THIS)
Beginners: Downward dog HSPU x 5 reps x 4 sets ; rest 100 sec.
Intermediate: chest to wall elevated x 5 reps x 4 sets; rest 100 sec.
Advanced: chest to wall x 2-5 reps x 4 sets; rset 100 sec
BCBD
AM.
Every 90 sec: do 5 full cleans, 3 burpees and 5-10 KIPPING hspu x 5 sets (Cleans at 70 % of your max). (If you are in the women's BRUTE division, replace with push ups).
EVERYONE ELSE:
3 rounds for time:
KB Snatch (do one arm and then the other= 8 per arm) x 16 35/55 lbs
BJ Burpees x 12 24/30" (one rep is a burpee and a jump onto the box and then down onto the other side).
PM. BCBD
3 rounds for time:
KB Snatch x 16 35/55 lbs
BJ Burpees x 12
Monday, August 5, 2013
Good People of Flux - Read the Blog!
Folks,
It has been brought to my attention that people are not coming prepared for wods. It is your responsibility to read the blog before you come to class. The sophistication of our programming demands that you come prepared; otherwise, precious training time is spent reading the blog with the coach during the class. If you have questions about the workout you can always ask on facebook or on the blog or via email.
Thank you,
Darci
It has been brought to my attention that people are not coming prepared for wods. It is your responsibility to read the blog before you come to class. The sophistication of our programming demands that you come prepared; otherwise, precious training time is spent reading the blog with the coach during the class. If you have questions about the workout you can always ask on facebook or on the blog or via email.
Thank you,
Darci
Sunday, August 4, 2013
Wednesday, August 7, 2013
A1. Front Squats
5, 5, 5; rest 30 sec.
A2. Toes to Bar
Beginners: stall bars skin the cats x 5 @ 31x1 x 4sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP unbroken x 4 sets
B. 15 Push Press 75/105
30 double unders
12 KB Swings 50/70 lbs
3 rounds for time
PM. BCBD
800 meter run
1000 meter row
50 Chest to bar pull ups (less advanced do COVP)
5, 5, 5; rest 30 sec.
A2. Toes to Bar
Beginners: stall bars skin the cats x 5 @ 31x1 x 4sets
Intermediate: AMRAP in 60 sec. x 4 sets
Advanced: AMRAP unbroken x 4 sets
B. 15 Push Press 75/105
30 double unders
12 KB Swings 50/70 lbs
3 rounds for time
PM. BCBD
800 meter run
1000 meter row
50 Chest to bar pull ups (less advanced do COVP)
Tuesday, August 6, 2013
WARM UP:
Bridges and front and back rolls supersetted (Beginners do side rolls).
A. Snatch
Beginners: 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, no doubles
B. 4 full snatches @ 85 % of your max
200 meter sprint
Rest 2 minutes
4 sets
Beginners and Intermediate do 5 reps for B. Choose a weight at which you are confident you will not press out.
PM. BCBD
Come to gymnastics.
Bridges and front and back rolls supersetted (Beginners do side rolls).
A. Snatch
Beginners: 5, 5, 5 (power is fine)
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, no doubles
B. 4 full snatches @ 85 % of your max
200 meter sprint
Rest 2 minutes
4 sets
Beginners and Intermediate do 5 reps for B. Choose a weight at which you are confident you will not press out.
PM. BCBD
Come to gymnastics.
Monday, August 5, 2013
A1. Back Squats
5, 5, 5; rest 90 sec.
A2. Ring Dips
Beginners: 5 push ups x 4 sets; rest 90 sec.
Intermediate: 3-5 bar dips or ring dips @ 31x1 x 4 sets; rest 90 sec.
Advanced: Support Hold Ring Dips x2-5 reps x 4 sets; rest 90 sec.
B. Every 3 minutes:
5 Full Cleans 115/165 lbs
10 push ups (advanced do dynamic jumping push ups or clapping push ups)
4 sets
5, 5, 5; rest 90 sec.
A2. Ring Dips
Beginners: 5 push ups x 4 sets; rest 90 sec.
Intermediate: 3-5 bar dips or ring dips @ 31x1 x 4 sets; rest 90 sec.
Advanced: Support Hold Ring Dips x2-5 reps x 4 sets; rest 90 sec.
B. Every 3 minutes:
5 Full Cleans 115/165 lbs
10 push ups (advanced do dynamic jumping push ups or clapping push ups)
4 sets
Friday, August 2, 2013
Some Thoughts on Movement
“It’s not that everything is good or bad, but that everything is dangerous. If everything is dangerous then we always have something to do” (Michel Foucault). I often come back to these wise words when I catch myself examining a concept using this binary between good and evil. There is much talk these days of humans returning to their primal/paleo/ancestral roots, primal being good and its opposite - modern, contemporary being bad. But let’s take a closer look at where these various discourses are taking us, particularly when it comes to food. Too often the paleo/primal interpretative framework is being used as an excuse to eat meat with reckless indifference to animal health and well being. This is a dangerous road to travel. Couple the paleo discourse with the new pseudo-feminist mantra “strong is the new skinny”. This again, is well intentioned but dangerous. What do we have now in the CrossFit world that is being mistaken as liberation - a focus on pure strength and size that is gained at the costs of ecological violence and animal cruelty. Of course, this is not only happening in the CrossFit world. In the movement world to, the world where I spend a great deal of time, there is a trend towards selfishness and pure anthropocentrism (seeing the world only from the perspective of humans). A sense of gratitude is missing in both worlds.
What is more interesting about the current popularity of the primal is unearthing the dreams, longings and desires that are attached to these words or discourses. Why are we so drawn to the primal? Walter Benjamin got it right when he studied the discarded remnants of capitalism as a way into the collective psyche of nations. How will we interpret this turn to the primal 100 years from now?
My point is that everything is discursive/ideological and to suggest otherwise is disingenuous. We like to think of movement as very primal precisely because it begins with the body. We need to be extra cautious because of this and recognize that movement practices are constructed. We all enter the world of movement from various ideological and discursive frameworks. I witness this ideological/discursive interpretative framework all the time. The yoga folks and dancers poo poo on CrossFit because of their own ideological baggage - they view it as dumb strength, void of beauty. The CrossFitters scoff at dance because it is a feminized discipline and likewise are drawn to CrossFit because of the culture that has been created (high performance, suffering as elevation, functional, the capitalist desire to devour, even preparing for an enemy).
My point is not to argue that one is superior to the other but rather to recognize that the desire to move in particular ways is intimately tied to aesthetics. There is nothing wrong with this, but what is dangerous is assuming that one comes to a practice from a neutral position. Zizek, speaking from a psychoanalytic perspective, warns us that this neutral position from which we think we speak is quite terrifying. He has a word for it, he calls it the REAL. It is a place void of language and meaning. He has a great metaphor that he uses to explain the real versus reality. Imagine you are in a vehicle with the windows closed. Inside is reality, the place of language, culture, and ideology. All the stuff we use to make sense of our experiences. Then, you begin to roll down the window and the REAL descends like a formless fog of nothingness. Kind of scary.
So embrace your discursive and ideological frameworks but recognize that they have a history, and only then will you be able to discard of them. If acrobats, dancers and yogis would pick up a barbell once and awhile, or get on a pair of rings and gain some real upper body strength(throw out their ideological baggage) they would be better movers. If CrossFitters could throw away their timers and focus on more complex movement patterns they too would be better movers. And I mean really focus on actual sophisticated movement practices - the kind that take time and patience to learn.
The best part of the movement camp is not that it is simply drawing on different disciplines. No, the best part is that these disciplines are actually talking to each other and affecting each other’s movement practices. Is there still an ideological and discursive framework in place? Absolutely.
Flux folks are living the movement camp everyday and I applaud you for it. So many of you are comfortable moving outside of your comfort zones. Congratulations! You put in the hard work and now you get to play with movement. And what could be better than the freedom and confidence to play across the disciplines?
What is more interesting about the current popularity of the primal is unearthing the dreams, longings and desires that are attached to these words or discourses. Why are we so drawn to the primal? Walter Benjamin got it right when he studied the discarded remnants of capitalism as a way into the collective psyche of nations. How will we interpret this turn to the primal 100 years from now?
My point is that everything is discursive/ideological and to suggest otherwise is disingenuous. We like to think of movement as very primal precisely because it begins with the body. We need to be extra cautious because of this and recognize that movement practices are constructed. We all enter the world of movement from various ideological and discursive frameworks. I witness this ideological/discursive interpretative framework all the time. The yoga folks and dancers poo poo on CrossFit because of their own ideological baggage - they view it as dumb strength, void of beauty. The CrossFitters scoff at dance because it is a feminized discipline and likewise are drawn to CrossFit because of the culture that has been created (high performance, suffering as elevation, functional, the capitalist desire to devour, even preparing for an enemy).
My point is not to argue that one is superior to the other but rather to recognize that the desire to move in particular ways is intimately tied to aesthetics. There is nothing wrong with this, but what is dangerous is assuming that one comes to a practice from a neutral position. Zizek, speaking from a psychoanalytic perspective, warns us that this neutral position from which we think we speak is quite terrifying. He has a word for it, he calls it the REAL. It is a place void of language and meaning. He has a great metaphor that he uses to explain the real versus reality. Imagine you are in a vehicle with the windows closed. Inside is reality, the place of language, culture, and ideology. All the stuff we use to make sense of our experiences. Then, you begin to roll down the window and the REAL descends like a formless fog of nothingness. Kind of scary.
So embrace your discursive and ideological frameworks but recognize that they have a history, and only then will you be able to discard of them. If acrobats, dancers and yogis would pick up a barbell once and awhile, or get on a pair of rings and gain some real upper body strength(throw out their ideological baggage) they would be better movers. If CrossFitters could throw away their timers and focus on more complex movement patterns they too would be better movers. And I mean really focus on actual sophisticated movement practices - the kind that take time and patience to learn.
The best part of the movement camp is not that it is simply drawing on different disciplines. No, the best part is that these disciplines are actually talking to each other and affecting each other’s movement practices. Is there still an ideological and discursive framework in place? Absolutely.
Flux folks are living the movement camp everyday and I applaud you for it. So many of you are comfortable moving outside of your comfort zones. Congratulations! You put in the hard work and now you get to play with movement. And what could be better than the freedom and confidence to play across the disciplines?
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