Today is our last day in the old gym. Saturday we resume as usual on 13th ave. I think you will appreciate the renovations.
For Time:
A. Push Ups x 7-12 Women do 7 and men do 12
Cleans using 25/45 lbs plates (clean from the floor to the chest)
mountain climbers x 40
Kipping Pull ups x 12
Rest 4 minutes
5 sets
Note: be careful with this one. To do prescribed you should be unbroken on every movement.
Thursday, October 10, 2013
Wednesday, October 9, 2013
Reminder - Dr Shannon Hayes Speaking at Flux, Saturday, Oct 19, 2013
I highly encourage you to purchase your tickets for the first event in our Entangled Animal Speaker's Series, featuring: Dr. Shannon Hayes, PhD. in sustainable agriculture from Cornell University.
What is unique to all human animals? It is part of the universal condition that 1: as newborns we are completely helpless and entirely dependent on others; 2. we all require shelter, and three: we must all eat to live. We know we can live on a poor diet that is void of nutrients, but suffice to say that most of us would like ourselves and our children to thrive - emotionally, physically and intellectually.
Why The Entangled Animal Speaker's Series?
Well, originally I wanted to call it the Anarchist Animal Speaker's Series, but Charity put her foot down. Every human on this planet is, whether we want to be or not, hopelessly entangled in both the lives of others, but also the environment. What do I mean by this?
I can think of no other human activity that entangles us more in both our local and global economy than the food choices we meet. The easiest example is to take a quick look at the sticker on the apple, banana, or orange you are eating. Chances are, that simple piece of fruit has been on a long journey that required fossil fuel for his transport, people power for its harvesting, corporations for its management, geneticists who designed a "superior" product, chemists and chemistry labs researching the best pesticides, potash plants for its fertilizer. The list goes on and on. That small, seemingly inconsequential act of biting into a piece of fruit, as you can see, positions everyone of us in an intricate web of relationships and practices.
Radical changes in the way we live begin in the kitchen. In her book, "Long Way on a Little," Shannon writes: "I am asking you to change your life. Admittedly, that statement may see a tad ambitious for a cookbook. After all, this volume was marketed to you as a collection of recipes, not a self-help book. But as far as I am concerned a cookbook, done well, is the ultimate self-help book. It presents a theory for engaging with the most fundamental need in life, food..."
You can purchase tickets from any one of our coaches.
LECTURES AND TIMES
Note: You may attend all of the lectures, or just one or two. Below is a description of her lectures.
Real Cows in a Parallel Universe:
This is an inspirational/ motivational talk that draws on sustainable farming sensibilities and lighthearted story telling as a way to explore how we can move from an extractive economy to a life serving economy. The subject matter is quite wide, exploring everything from fear and aging to food, growing practices, health crises and healthcare. The content is heavy, but the tone is gentle, tender, and often light-hearted. 45-50 min.
Starting at 1:00pm.
Long Way on a Little:
This program is based on the work from Shannon’s latest cookbook, Long Way on a Little: An Earth Lover’s Companion for Enjoying Meat, Pinching Pennies and Living Deliciously. This program teaches about stretching meat dollars as far as possible through the use of under-utilized resources such as bones and fat, and it examines the basic principles for a low-carbon, meatbased diet from the little-understood viewpoint of nutrient density and blood sugar control. Essentially, when we address nutrient density and minimize our bodies’ demands for insulin, we minimize our hunger, and greatly reduce our food intake, thereby minimizing our ecological impact. In addition to covering basic theory, we’ll spend time learning the basic (and easy) culinary skills required to put theory into action, from making broth and rendering fat, to putting together easy soups, casseroles and stir fries. Lecture time is 45-50 minutes.
Starting at 2:30pm.
Unraveling Consumerism:
Blending her characteristic story telling, unique farm humor, and her uncanny knack for stirring up trouble, Hayes examines the history of consumerism in America, how it played out in the household, the effects it has had on our food system and culture, and how we can recover our households, our communities, our ecosystem and our country. Like much of Hayes’ work, this talk is characteristically controversial, and is likely to stir up debate as well as inspire action, even among those who disagree. Lecture time 45-50 minutes.
Starting at 4:15pm.
$20 each lecture or $50 for the day.
What is unique to all human animals? It is part of the universal condition that 1: as newborns we are completely helpless and entirely dependent on others; 2. we all require shelter, and three: we must all eat to live. We know we can live on a poor diet that is void of nutrients, but suffice to say that most of us would like ourselves and our children to thrive - emotionally, physically and intellectually.
Why The Entangled Animal Speaker's Series?
Well, originally I wanted to call it the Anarchist Animal Speaker's Series, but Charity put her foot down. Every human on this planet is, whether we want to be or not, hopelessly entangled in both the lives of others, but also the environment. What do I mean by this?
I can think of no other human activity that entangles us more in both our local and global economy than the food choices we meet. The easiest example is to take a quick look at the sticker on the apple, banana, or orange you are eating. Chances are, that simple piece of fruit has been on a long journey that required fossil fuel for his transport, people power for its harvesting, corporations for its management, geneticists who designed a "superior" product, chemists and chemistry labs researching the best pesticides, potash plants for its fertilizer. The list goes on and on. That small, seemingly inconsequential act of biting into a piece of fruit, as you can see, positions everyone of us in an intricate web of relationships and practices.
Radical changes in the way we live begin in the kitchen. In her book, "Long Way on a Little," Shannon writes: "I am asking you to change your life. Admittedly, that statement may see a tad ambitious for a cookbook. After all, this volume was marketed to you as a collection of recipes, not a self-help book. But as far as I am concerned a cookbook, done well, is the ultimate self-help book. It presents a theory for engaging with the most fundamental need in life, food..."
You can purchase tickets from any one of our coaches.
LECTURES AND TIMES
Note: You may attend all of the lectures, or just one or two. Below is a description of her lectures.
Real Cows in a Parallel Universe:
This is an inspirational/ motivational talk that draws on sustainable farming sensibilities and lighthearted story telling as a way to explore how we can move from an extractive economy to a life serving economy. The subject matter is quite wide, exploring everything from fear and aging to food, growing practices, health crises and healthcare. The content is heavy, but the tone is gentle, tender, and often light-hearted. 45-50 min.
Starting at 1:00pm.
Long Way on a Little:
This program is based on the work from Shannon’s latest cookbook, Long Way on a Little: An Earth Lover’s Companion for Enjoying Meat, Pinching Pennies and Living Deliciously. This program teaches about stretching meat dollars as far as possible through the use of under-utilized resources such as bones and fat, and it examines the basic principles for a low-carbon, meatbased diet from the little-understood viewpoint of nutrient density and blood sugar control. Essentially, when we address nutrient density and minimize our bodies’ demands for insulin, we minimize our hunger, and greatly reduce our food intake, thereby minimizing our ecological impact. In addition to covering basic theory, we’ll spend time learning the basic (and easy) culinary skills required to put theory into action, from making broth and rendering fat, to putting together easy soups, casseroles and stir fries. Lecture time is 45-50 minutes.
Starting at 2:30pm.
Unraveling Consumerism:
Blending her characteristic story telling, unique farm humor, and her uncanny knack for stirring up trouble, Hayes examines the history of consumerism in America, how it played out in the household, the effects it has had on our food system and culture, and how we can recover our households, our communities, our ecosystem and our country. Like much of Hayes’ work, this talk is characteristically controversial, and is likely to stir up debate as well as inspire action, even among those who disagree. Lecture time 45-50 minutes.
Starting at 4:15pm.
$20 each lecture or $50 for the day.
Tuesday, October 8, 2013
Update - Renovations
Just a quick update to let you know that it looks like we will carry on at the McTavish gym at least through Thursday and into Friday!
As renovations go, we are doing some major work and you will definitely FEEL the difference afterwards. Our contractors have requested a couple more days to address some additional things that have arose in the process.
Please double check the mindbody calendar so that you know where you are supposed to be.
Thank you to all of our Flux members for your ongoing patience with the renovation process!
Yours,
Coach Darci and Charity
As renovations go, we are doing some major work and you will definitely FEEL the difference afterwards. Our contractors have requested a couple more days to address some additional things that have arose in the process.
Please double check the mindbody calendar so that you know where you are supposed to be.
Thank you to all of our Flux members for your ongoing patience with the renovation process!
Yours,
Coach Darci and Charity
Monday, October 7, 2013
Thursday, October 10, 2013
A. Front Squat
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.
B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes
C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets
Beginners: @22x2 5, 5, 5, 5
Intermediate and Advanced: 5, 5, 5 - Same weight across all three sets.
B. Advanced:
1-5 strict muscle ups x 4 sets; rest 3 minutes
Intermediate: bent arm muscle ups x 3 reps x 4 sets or 2-5 chin ups/pull ups; rest 2 minutes
Beginner: 5 ring rows @31x3, rest 15 sec and 30 sec arch scap pulling x 4 sets; rest 2 minutes
C. 30 sec shoulder taps
rest 30 secs
30 sec strict toes to bar
rest 30 sec.
30 sec. support hold from floor (back of toes if possible with as much lean forward as possible)
rest 1 minute
3 sets
Wednesday, Oct 9, 2013
Warm up
I suggest you get outside for a good warm up. Enjoy the sun while it lasts.
10 minutes of joint prep.
Warm up your press complex and go through the entire sequence with an empty bar. Add weight and go through entire sequence again. Obviously, the press will be the limiting factor here.
A. Press x 1 plus push press x 3 plus push jerk x 5 x 4 sets
Go up in weight with each set.
B. Ladder from 10 - 1
Split Jumps
Deadlifts 135/185 lbs
Beginners - walking or stationary lunges, depending on the weather.
I suggest you get outside for a good warm up. Enjoy the sun while it lasts.
10 minutes of joint prep.
Warm up your press complex and go through the entire sequence with an empty bar. Add weight and go through entire sequence again. Obviously, the press will be the limiting factor here.
A. Press x 1 plus push press x 3 plus push jerk x 5 x 4 sets
Go up in weight with each set.
B. Ladder from 10 - 1
Split Jumps
Deadlifts 135/185 lbs
Beginners - walking or stationary lunges, depending on the weather.
Tuesdsay, October 8, 2013
A. Snatch Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).
B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
Rest 3 minutes
3 sets
If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3.
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).
B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
Rest 3 minutes
3 sets
If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3.
Sunday, October 6, 2013
Monday, October 7, 2013
A. Back Squats
Beginners 5, 5, 5, 5 @22x2
Advanced/Intermediate: do 3 sets, same weight across all 3 sets.
B. For Time:
30 Toes to Bar
Then: 3 Rounds
Thrusters x 7 @ 95/135 lbs
Burpees x 12 (beginners x 5 reps)
Beginners 5, 5, 5, 5 @22x2
Advanced/Intermediate: do 3 sets, same weight across all 3 sets.
B. For Time:
30 Toes to Bar
Then: 3 Rounds
Thrusters x 7 @ 95/135 lbs
Burpees x 12 (beginners x 5 reps)
Reminder - Garage Gym
Just a reminder that the gym at the McTavish Location is in the Garage and not the house. In the basement of the house there is a shower/change room for you. Do not come upstairs into the house. I have two dogs and they will be very surprised if you walk unannounced into the house.
Thanks,
Darci
Thanks,
Darci
Wednesday, October 2, 2013
Flux going "old school" Friday, Oct. 4th to Wednesday, Oct. 9th for renovations
Yes, that's right ... all Flux classes will be held at our 2251 McTavish Gym from Friday, Oct. 4th to Wednesday, Oct. 9th as we renovate our 13th Ave location.
Please check the mindbody as some classes have been moved around during these few days!
Also, please park your vehicles on 14th Ave or 15th Ave and walk up the street or the alley to the gym. Please DO NOT park on McTavish!
For those who haven't been there to the McTavish gym yet, it's fully loaded with all the amenities (shower, change area, etc.), a beautiful and scenic sitting area, and lots of fresh air! For those who have been with us since the beginning, a little nostalgia, here's a little "old school" feeling just for you!
Thanks for all your patience as we make Flux even better for all of our athletes!
Coach Darci and Charity
Please check the mindbody as some classes have been moved around during these few days!
Also, please park your vehicles on 14th Ave or 15th Ave and walk up the street or the alley to the gym. Please DO NOT park on McTavish!
For those who haven't been there to the McTavish gym yet, it's fully loaded with all the amenities (shower, change area, etc.), a beautiful and scenic sitting area, and lots of fresh air! For those who have been with us since the beginning, a little nostalgia, here's a little "old school" feeling just for you!
Thanks for all your patience as we make Flux even better for all of our athletes!
Coach Darci and Charity
Tuesday, October 1, 2013
Physiotherapy at Flux School of Human Movement
Our resident Flux physiotherapist, Jill Apshkrum, will be with us in house again on Friday, Oct. 11th. For an assessment or treatment please email me at fluxregina@gmail.com
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