FOOD HAS ARRIVED

We have fresh milk, cream, butter, eggs and cheese and limited fridge space. Did you know that 1/2 cup of cottage cheese has 15 grams of protein and no sugar? A perfect post- workout snack! This is pastured dairy, the way it should be! Yummy!

Weekend Schedule

This Sunday classes will be held 10 am and 11 am instead of 1 and 2 pm. Sign up on the mind body schedule as usual.

We will be closed holiday Monday as we are getting the gym mud and taped.

Friday, July 30, 2010

A. Strength
Advanced - Do two rope climbs every 90 sec x 5
Beginner - Pick a combination of reps and sets and do pull-ups on the minute.

B. In any order:

50 Knee to Elbows
50 squats
50 box jumps
50 d.u.
50 push-ups
50 kb swings
50 ball slams

C. Ido Prep

Thursday, July 29, 2010

Warm-up
Work on Ido movements of the week.

A. Strength

Snatch (power or squat) 3 - 2 - 1 -1 -1

B. Every 2 min for 12 minutes perform:

thrusters x 5 95/135 lbs
200 meter run

Paleo Challenge #2 Respond Here

Here are the comments and recipes from the previous paleo challenge. If you are looking for paleo ideas this is the place to go.
Please respond to all things paleo related on this post.

http://fluxregina.blogspot.com/2010/03/paleo-comments.html

Good luck Helen

Helen is taking part in the Canadian Death Race this weekend. I have attached a link to the website. Helen has been training hard for what is obviously going to be a very grueling challenge. Good luck Helen! I am confident all of your CrossFitting has developed the stamina and leg strength you will need to climb the mountain.




http://www.canadiandeathrace.com/index.html

Wednesday, July 28, 2010

A. Ido Preparation

B .Catch up on strength

C. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
burpees
good mornings 65 / 85 lbs
ring dips

flux CrossFit Apparel

Charity has gone through our inventory and here's what is left right now ...

Unisex
-1 size medium long sleeve (American Apparel)

Men's
-2 medium and 2 large T-shirts (American Apparel)

Ladies
-2 medium, 3 large, 5 xl T-shirts (American Apparel)

Ladies
-5 medium and 7 large hoodies

Get them while the supplies last.

Ido Drills for the week

Every week until Ido arrives we will be working on a couple of movements.

Here are the movements for this week. All of this can be scaled and executed against a wall for support.

Have Fun!

Tuesday, July 28, 2010

A. Strength - Beginners: Wendler Press or Bench Press
Advanced: HSPU AMRAP in 6 Minutes

B. For Time:

Run 800 meters
3 Rounds
7 push press 85/ 115 lbs
9 alternating kettlebell cleans 25/ 40 lbs
Run 800 meters

C. Handstand practice