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Tuesday, January 6, 2015

A Post Gendered World? Not Even Close!



You've got your mother in a whirl
cuz she's not sure if you're a boy or a girl.
- David Bowie

I wish we lived in a world where gender was irrelevant. Where folks didn't have such anxiety over our daughter's "boy" track suits. I see the confusion and mild panic on their faces. Which pronoun do I use? Is this baby a boy or a girl? Our daughter's sweet track suit and the gender anxiety it creates is a mild point perhaps, but it speaks to the heavy weight of just how important we make gender out to be. From day one, it is the presence or absence of a penis that dictates so much of a child's identity.

There are almost no female weightlifting coaches present at National events in Canada. Many times I have been the lone female in the warm up area and last year I believe there was one other woman, but she was relegated to changing the weights for her province's athletes. At Junior Nationals I had a coach from another province come up to me and ask me if I was competing. Now I like to think I have discovered the fountain of youth, but really, is it more plausible that I am under the age of 21 than it is that I might actually be coaching! He meant well, and I suppose it was his way of starting up a conversation...

Oh to remain a girl. In many ways, becoming a woman means the world of possibilities actually whittles away, rather than expands.

Girls typically love weightlifting at Flux until they hit high school. In our youth weightlifting class we actually have more girls than boys but as they grow older the trend reverses. Once they hit high school, girls often face harsh ridicule, including violent and homophobic remarks. Girls who weightlift upset normalized gender roles and identities and the insults that are hurled at them are an attempt to put them in their proper place.

I will give you another story. Once again, this story takes place at Junior Nationals. A heavyset girl is on the platform. She is a terrific lifter and is well known for her talent, having competed at an international level. As she lifts, a group of young men start heckling her, making pig noises and other derogatory gestures. Everyone around can hear them. I want to grab the kids and shake them. I am so angry. I won't get into all of the details, but I call them on their behaviour and end up speaking to their coach. Once again, a young woman has challenged gender ideals (not on purpose mind you, she is just simply being who she is) and she is met with a collective cruelty.

The double standard in weightlifting is tiresome and quite frankly, tedious. The big men in weightlifting wear their girth like a badge of honour. They are applauded for their strength and size. If you are a woman, forget it. Get ready for the jokes and insults. I have been told by parents that they worry that their daughters will quit lifting once they hit high school. And I know that some girls at the Flux weightlifting club simply keep it a secret from their peers. This makes me sad.

I want to pre-empt the liberal and banal argument that such gender troubles would simply go away if there were more female lifters and coaches. If only it was a simple game of numbers.  It isn't. The problem is rooted in culture and a messed up value system that places at a premium a particular brand of masculinity. I wrote an article awhile back titled, Real men do pirourettes. Here I discussed a gendering of movement that continues to happen. The violence at the root of such gendering serves to shut down the movement potential for both girls and boys. The irony is that even our male junior lifters are harassed for taking part in the sport of weightlifting. Other males see weightlifting as a threat to their own fragile masculinity. As something they cannot live up to.

When Ido Portal first came to Flux we were met with a great deal of resistance and or disinterest. The key words movement and mobility were not yet the signposts of an enlightened physical culture that they have now become. The most common response was that it was too much like dance. A more honest answer would have been, " I find such movement difficult and it makes me uncomfortable." For gosh sakes, even mobility work is gendered!! There seems to be a fear that if you gain some mobility, ovaries are soon to follow. This is not a man versus woman argument. As I have mentioned, it is a value system or a culture if you will, that tries really hard to make sure boys and girls and women and men perform their appropriate gender script. And no one wins.

Strong is the New Skinny

We have got to throw this mantra out. Hidden behind this liberal, feel good statement is a really nice and polite way to dictate women's actions. It is couched as progressive because it is an invitation for women to get strong. And absolutely, girls need strength training! When I think of the cruelty some female weightlifters face, "strong is the new skinny" is a potent response. But that's not the whole story.  Again, we have to think in terms of value systems.

This mantra is nothing more than an invitation to women to uphold a dominant masculinity. It isn't revolutionary in the strict sense of the word. It doesn't provoke a revolt against the dominant ideology. What would be more exciting would be if we would simply stop gendering movement and place in high esteem a physical culture that celebrates dance, movement complexity, mobility and that gave the same leverage to strength training.  If this were to happen, boys and girls would be equally enthralled with weightlifting, dancing, acrobatics, etc. Movement would be celebrated on its own merits, not which gender category it should fall under.

I watch the kids at Flux and I experience bittersweet emotions. Many of them have spent more than half their lives with us. There is no talk about boy versus girl movements. They all do mobility work. They all strength train. They all learn capoeira and floreio. There seems to be an honest appreciation for movement in general. But Flux is not a bubble. Some girls and boys perform with very little confidence and they hide inside their bodies. Let's work together to make gender irrelevant to movement.

-Darci

Sunday, January 4, 2015

Sunday, January 11, 2014

 A. 25 TGU/Side @ 25/45 lbs

B.  3 Rounds for Time:
     Push Press x 15 75 lbs
     Goblet Squats x 50 35/55 lbs
     Burpees x 15 
     

Saturday, January 10, 2014

A. Work on bar muscle ups if needed


B.  1 minute at each station
      Ring dips
      Box Jumps 20/24"
      shoulder taps
      Rest 1 minute
     3 sets

C. Handbalancing or Handwalking

    

Friday, January 9, 2014

A. Clean and Jerk - Every 2 minutes, do 3 reps x 5 sets @ 70% of your max.

B. See Oct 30, 2014
CrossFit Open Wod 14.4

http://games.crossfit.com/workouts/the-open

For Time:
60 calorie row
50 Toes to Bar
40 wall balls
30 power cleans
20 muscle ups


Thursday, January 8, 2014

A. Snatch Ladder - see November 10, 2014 and Dec 23, 2014

Every 15 sec, do 3 power snatches x 2.5 min @ 45/75 lbs = 30 reps

Rest 2 minutes.

Every 30 sec, do 2 power snatches x 6 min @ 75/135 lbs. = 24 reps

Rest 2 minutes.

Every 30 sec, do 1 power snatch x 6 min @ 100/165 lbs = 12 reps

If you are successful, continue with 3 power snatches every 30 sec until failure or you reach 9 min. = 18 reps

NOTES: You may reduce the loads but you should still follow a progressive overload at each stage.

If you are beginner with the snatch movement, please do the following:
5 sets of 5 reps of hang power snatch
Go up in weight if your coach gives you the go ahead.
Rest 2 minutes.

B. Row x 350 meters
     Burpee Box Jumps x 12 AFAP
    Rest 90 sec.
    5 sets 
   

Wednesday, January 7, 2014

A. Advanced - Take 20 minutes to find a Daily Max Clean and Jerk - see Dec 22, 2014

Or: 4 sets of 3 reps. Go up in weight with each set. - See Dec 22, 2014

Beginners: 3 reps x 5 sets. Wait for your coach to give you the go ahead to put more weight on the bar. Hang power is fine as is push jerk or push press. - See Dec 22, 2014

B. 30 sec AMRAP power cleans @ 60 % of your 1RM
     Rest 90 sec.
     6 sets

C. 3 Rounds for Time:
   kipping hspu x 15
   kipping chest to bar pull ups x 15
   thrusters x 15 65/95 lbs

Part C should not take longer than 7 minutes. 

Tuesday, January 6, 2014

A. Back Squat - See Dec 20, 27 and Jan 3.
Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes


B. CrossFit Open Wod -14.1 - See Oct 27, 2014
30 Double Unders
15 snatch 55/75 lbs

See the following link for all the details from last year: Make sure you do the work according to your age category.

http://games.crossfit.com/workouts/the-open

Monday, January 5, 2014

A. Max Snatch
Advanced: go to a daily 1 RM in 15 min and then do 1 set of doubles at 10 kg less.
Intermediate and Beginner: 4 sets of 3 reps but go up in weight with each set.

Can also work on hang power if very new to the movement.

B. See Oct 29, 2014
2 min AMRAP OHS 75/105 lbs
Then:
6 min AMRAP of:
KB Swings x 25 35/55lbs
Burpees x 15

Beginners:
OHS x 7 reps x 4 sets; rest 90 sec.
Then:
6 min AMRAP of:
KB Swings x coach's discretion
Burpees x coach's discretion

Thursday, January 1, 2015

Happy Moving in 2015!

To all of you lovely, awesome, and inspiring Fluxers, 

Darci and I want to take just a moment to wish you and yours a healthy, happy, and movement-filled new year! We look forward to facilitating your discovery of new ways to move, and to helping you achieve your movement goals in 2015!

It is a privilege to be with you on your journey to greater movement freedom and better health. Thank you for being part of the Flux community and making Flux such an awesome and unique place.

Happy moving in 2015!

Yours,
Darci, Charity, and Ilse xo

Photo by Cheri Kellington


2015 - A Braver and Stronger New World

1. A decent bridge is a gateway to youth and complex play. Whenever someone becomes proficient at a bridge and a bridge push up I always congratulate them with the following remark: "Now the fun begins". Want to expand the horizon of possibilities? Get yourself a bridge! QDR circles, high bridge rotations, back flips, macacos, macaquinos, back walkovers, MPAs and so much more.

Yes, you have heard it before, "You are as old as your spine". I have seen 20 year olds perform like  70 years old when they attempt a bridge and I have witnessed many Fluxers in their 50s and 60s display a feline grace as they articulate the spine. More importantly, I have witnessed 50 and 60 year olds transform their physicality as they chase after the bridge. The bridge is the fountain of youth.

Even if we take a completely instrumental approach to movement the bridge is still relevant. Folks with mobility issues with the snatch and overhead squat would be wise to incorporate various bridge drills as a way to open up the shoulders (and not just the lumbar region). Likewise, when I see people with arches so wide on their handstand push ups that a truck could easily pass through, one of the first thing I have them perform are various bridge progressions.

2. Understand the importance of conditioning and high volume work for more efficient training. Too often,  people desire to do a wod at a weight that is too close to their 1 rep max. High volume training is mentally tough. It is an area that the sport of CrossFit does very well.  But not everyone can walk in off the street and perform a wod as prescribed. And this is where it becomes very important that a teacher and her or his students understand the difference between merely scaling a wod versus individually prescribing a wod. Now this doesn't mean that new students should do thousands of reps with a pvc stick either! There should be enough of a load that adaptation will occur. 

3. It doesn't matter how hard you work at the gym or how often you train, if your diet sucks your performance will lag.  

4. Get comfortable being upside down and playing on your hands. Do not underestimate the shoulder, elbow and wrist strength required for hand balancing. Handbalancing also loads and thereby strengthens the joints. Chest to wall holds are also a great way to improve scapular strength. If you suffer from the pesky arm bend and have trouble locking out movements (arms bent on the OHS?) get upside down! The handstand is another gateway movement and it leads to more and more movement freedom. There are many people at Flux that might not ever get to a freestanding handstand in the middle of the floor but that doesn't matter. A solid 60 sec chest to wall handstand with properly positioned hands and a solid body line will deliver many health benefits.

5. If you have designs on becoming a competitive CrossFit athlete, you will need to take several months to increase your numbers on the classic lifts as well as the squat. At the same time, you should also be developing your gymnastics strength and skills.

6. Understand the nuances between skill, strength and conditioning work. It doesn't matter if you are training for CrossFit or any of Flux's other movement disciplines - parkour, movement, capoeira. We currently have many kids coming to Flux specifically for parkour. This is not surprising when there are so many inspiring videos on YouTube. But before you get to the fun and exciting tricks, ie. the skill work, know that a fundamental athleticism is required and this means thousands of repetitions of basic physical conditioning often at two or three progressions below the actual skill itself.

7. You need to squat. Load the spine, the hips, the knees, the ankles. The weighted squat is foundational to good movement health.

8. Be adaptable rather than one-dimensional. If you love CrossFit venture out in the new year and attend a new class - maybe capoeira or movement. Likewise, if you tend to avoid CrossFit classes, come out and give it a try.

Darci