Shoulder Mobility Workshop Postponed

Hello Fluxers!
Due to some unforeseen circumstances we will have to postpone the should mobility workshop. I have posted classes for folks to sign up on the mindbody instead. The workshop will take place soon! Thanks for your understanding!
Coach Charity

Sunday, Dec 8, 2013

WARM UP
Rolling Warm up
Start with simple roll to staddle row to squat to pistol. Beginners, work mostly on rolling entire spine into floor.
Wrap step (no wrap around)
step behinds
shenobi
low gate work of choice


A.  12 back squats 95/135 lbs (from the rack)
      Row 350 meter
      12 burpees
      Rest 5 mintues.
      4 sets


     

FrostFit - Jan 25 and Jan 26, 2013

Hi folks, I just got a message from CrossFit Winnipeg about holding spots for Flux members to compete Jan 25 and 26 in FrostFit. IF you are interested, please private message me. This doesn't mean that there are ONLY these spots available, simply that the following would be reserved. FrostFit sells out very quickly. Our very own Melissa Mushanski and Robyn Michon competed last year. Melissa came first place in the highly competitive 2nd division and Robyn got many compliments on her beastly pulling strength! I need to know by Dec 9, 2013. The team categories would be level 2.

One Men’s Rx Individual

· One Women’s Rx Individual

· One Male Team (2 Competitors)
· One Female team (2 Competitors)

 

-Darci

Saturday, December 7, 2013

A. Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minutes to find your daily max.
Rest 2 minutes

B. HSPU
Beginner: Downward dog x 5 reps x 5 sets; rest 2 minutes
Intermediate: if you are ready for chest to wall eccentrics, do 20 sec x 5 sets; rest 90 sec. Get a spot if you are nervous.
Advanced: chest to wall @ 31x1 Have fun with this one! x 5 sets; rest 3 minutes

C.  8 minute Cindy
5 kipping pull ups
10 push ups
15 air squats

Friday, Dec 6, 2013

WARM UP
Role and shublule
Trap 3 bench raises


 A. Front Squats
Beginners: 5, 5, 5, 5 @ 22x2
Intermediate and Advanced with weighted bands: @ 30x1, 3, 3, 3, 3

 B. Rowing
Advanced/Intermediate: 350 meter row @ 90% intensity. Your goal is to get the same time or a bit better on each set.
Rest 5 minutes
5 sets

Beginners: Row 500 meters @ 75% intensity. You are looking for consistent times.
Rest 3 minutes
5 sets


   

Thursday, Dec 5, 2013

A.  Pulling
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets

A note on Part A. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.

If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes

IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.

If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes. 

B. 5 push press
    10 jumping barbell split squats
    Rest 2 minutes
   5sets

NOTE: When deciding a weight. You must be able to clean it from the floor. You want something that is heavy but manageable.  This is not for time.

 

Wednesday, December 4, 2013

A. Back Squats
Beginners: 5, 5, 5
Intermediate/Advanced with weighted bands: 3, 3, 3, 3 @ 30x1
Rest 2 minutes.

B. Power Cleans
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Take 15 minute to find your daily max.

C.  5 Rounds for Time
      Double Unders x 20
      Shoulder Taps x 20
      KB Swings (Russian) x 20 35/55 lbs

Tuesday, Dec 3, 2013

A. TGU
5, 5, 5
Rest only 60 seconds after you finish both arms.   Don't be surprised if you have to keep it a bit lighter.  Rest only 1 sec at the bottom of each movement.  Beginners - rest a full 3 seconds. 

B.  AMRAP in 15 minutes:
      hovering Push ups x 5
      Strict Toes to Bar (advanced do 3-5 skin the cats, more advanced do 2-3 pass throughs) x 5
      Alternating weighted pistols (hold a Kettlebell in each hand) x 10 

NOTE: please expect some longer rests in between movements.  This is a strength bias session so don't expect to burn through quickly. 

If you don't have a push up and your back sags when you bend your elbows in the push up position, please do 15 sec contralateral holds x 2 reps per side.

IF you are really close to a perfect push up, and the problem is more chest/delt/tricep strength, do them elevated @ 31x1 x 5 reps

No strict toes to bar? Small kip.
NO kipping toes to bar? Stall bar skin the cats. 
Pistols to an elevated height without weight for beginner and intermediate. Or, if you have pistols, but you are still weak in the bottom, do them without any extra weight. 
     
    
     

Monday, Dec 2, 2013

A. Press
Beginners: 5, 5, 5 @ 31x1
Intermediate: 3, 3, 3, 3
Advanced: Max single plus 2 sets of doubles.

B. Thrusters x 5 (See last week's numbers) Tough but manageable.
Rest 60 sec.
AMRAP wide grip pull ups
rest 15 sec.
AMRAP regular width
rest 15 sec.
AMRAP chin ups
Rest 15 sec
AMRAP narrow chin ups
rest 2 minutes
3 sets

A note on Part B. If you do not have at least 3 regular pull ups, do the following:
AMRAP chin ups
rest 15 sec
ARMAP narrow grip
rest 15 sec.
5 Ring rows @ 31x1
Rest 15 sec
30 sec arch scap pulling
rest 2 minutes.

If you do not have at least 3 regular chin ups, but you have 1 or 2, do the following:
1-2 chin ups @ 31x1
rest 15 sec
5 Ring rows @ 31x1
rest 15 sec.
30 sec arch scap pulling
Rest 15 sec.
Rest 2 minutes

IF you have ZERO chin ups, but can hold yourself over the bar for 10 sec, please do the following:
30 sec chin up eccentric
rest 15 sec
5 ring rows @ 31x3
rest 15 sec.
30 sec arch scap pulling
rest 2 minutes.

If you can't hold yourself over the bar for 10 sec, please do the following:
5 ring rows @ 31x3
rest 15 sec
30 sec arch scap pulling
rest 15 sec.
5 scap retraction to small bend in elbow pulls with a 3 second eccentric
rest 2 minutes.

Sunday, Dec 1, 2013

A. Hang Power Cleans
Beginners: 5, 5, 5
Intermediate and Advance: 3, 3, 3, 3

B. HSPU
Beginners: downward dog @ 31x1 x 5 reps x 5 sets
Intermediate: same as above but with feet pulled off the floor.
Advanced: chest to wall x 2-5 reps x 5 sets
Rest 2 minutes. 

C.   AMRAP in 2 minutes.
     Burpees x 7
    Toes to Bar x 7
    Rest 4 minutes.
     3 sets