Wednesday, September 8, 2010
We're all looking forward to Caitie's big comeback!
Unfortunately for our flux team, Caitie won't be able to compete in level 2 at the games next week. She will however, be ready for a fantastic flux comeback soon. We can't wait Caitie!
COOL SPRINGS RANCH UPDATE
Ok, update on the COOL SPRINGS RANCH order. You can order everything on their website. You must place your order by 9 pm on Thursday night. If you have any jars that you have not returned please do so! They will be here at flux at 6:30 pm on Saturday. Flux members only.
The Air Squat - Functional Movement
The air squat - such a simple idea and yet its execution is always riddled with problems.
A few simple cues to remember: chest up, weight on heels, knees and feet in line with each other, tight 'core'. If you have the dreaded 'but wink' grab a bar and practice getting into the bottom squat position. If your knees are coming out over your toes, go to a wall and do some 'wall seductions', ie, place your arms over your head and work on keeping the knees from touching the wall.
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Also, take a look at the video on CrossFit.com on Sept 6. Here Adriane Bozman explains why we squat below parallel.
A few simple cues to remember: chest up, weight on heels, knees and feet in line with each other, tight 'core'. If you have the dreaded 'but wink' grab a bar and practice getting into the bottom squat position. If your knees are coming out over your toes, go to a wall and do some 'wall seductions', ie, place your arms over your head and work on keeping the knees from touching the wall.
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
Also, take a look at the video on CrossFit.com on Sept 6. Here Adriane Bozman explains why we squat below parallel.
Tuesday, September 7, 2010
COOL SPRINGS RANCH
Cool Springs Ranch is coming to flux on Saturday. There will be the usual food available. If you want to order meat you need to get your order in by Thursday evening on the Cool Springs Ranch website. I have a sign up sheet in the gym where you can place your orders.
Wednesday, Sept 7, 2010
A. We are starting another round of Wendler. Today will be front squats.
Warm-up
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
Working sets
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
I want you to focus on driving out of the bottom of the squat with no pause. At the top of your squat immediately go into your next repetition, no pause.
B. For Time
800 meter run
20 box jumps 20"/24"
3 Rounds
Try and remain consistent with your time on each round.
Warm-up
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5
Working sets
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more
I want you to focus on driving out of the bottom of the squat with no pause. At the top of your squat immediately go into your next repetition, no pause.
B. For Time
800 meter run
20 box jumps 20"/24"
3 Rounds
Try and remain consistent with your time on each round.
Tuesday, Sept 7, 2010
In your warm-time do 150 double unders for time. Beginners do 50 double unders. The cap is 3 minutes.
A. TGU 2 sets of 2 reps
B. 1 min jerks 95/135
1 min burpees
1 min rest
1 min jerks
1 min burpees
45 sec rest
1 min jerks
1 min burpees
30 sec rest
1 min jerks
1 min burpees
A. TGU 2 sets of 2 reps
B. 1 min jerks 95/135
1 min burpees
1 min rest
1 min jerks
1 min burpees
45 sec rest
1 min jerks
1 min burpees
30 sec rest
1 min jerks
1 min burpees
Sunday, September 5, 2010
A Message from Heather
Here are all of the very legit reasons Heather wants you to stretch.
flux CrossFit Stretching- A variety of poses to stretch out the shoulders, chest, biceps, triceps, forearms, back, glutes, hips, quads, hamstrings and calves...depending on the workouts of the week. We will also stretch out the fascia (that can shrink wrap the body if you don't practice your full range of motion) with a variety of poses to open to side, back and front body. A few longer holds to safely strengthen and stretch tendons and ligaments to enhance flexibility and prevent injury. Throw in a few balancing poses to strengthen and stretch smaller muscles inside the body to promote balance and focus.
Why stretching will improve and enhance your flux CrossFit performance:
1. Stretching enhances your mobility, allowing you to perform better and harder during your WOD.
example: when your hips are more flexible- you can do more squats because your muscles don't tighten up and slow you down.
2. Stretching decreases the muscular tension and prevents muscle fatigue.
example: a good stretching session will melt away muscular tension and tightness - allowing you to work out more often and build strength faster.
3.Stretching makes your muscles longer and leaner, puts muscles and bones back into proper alignment and improves your entire range of motion.
example: you will look taller, your posture will improve and your body will move with ease and grace.
Some tips:
Be patient with your flexibility, just as it takes years to build functional strength, it takes practice to improve your stretching.
As long as you feel a stretch inside your body- you are benefiting from the class.
Don't overdo it- the last thing you want to do is overstretch a muscle, tendon or ligament- ouch!
We are all made differently- and look different in poses- stretching is not a competition.
Instead of looking around the room, focus on your breath and body awareness.
flux CrossFit Stretching- A variety of poses to stretch out the shoulders, chest, biceps, triceps, forearms, back, glutes, hips, quads, hamstrings and calves...depending on the workouts of the week. We will also stretch out the fascia (that can shrink wrap the body if you don't practice your full range of motion) with a variety of poses to open to side, back and front body. A few longer holds to safely strengthen and stretch tendons and ligaments to enhance flexibility and prevent injury. Throw in a few balancing poses to strengthen and stretch smaller muscles inside the body to promote balance and focus.
Why stretching will improve and enhance your flux CrossFit performance:
1. Stretching enhances your mobility, allowing you to perform better and harder during your WOD.
example: when your hips are more flexible- you can do more squats because your muscles don't tighten up and slow you down.
2. Stretching decreases the muscular tension and prevents muscle fatigue.
example: a good stretching session will melt away muscular tension and tightness - allowing you to work out more often and build strength faster.
3.Stretching makes your muscles longer and leaner, puts muscles and bones back into proper alignment and improves your entire range of motion.
example: you will look taller, your posture will improve and your body will move with ease and grace.
Some tips:
Be patient with your flexibility, just as it takes years to build functional strength, it takes practice to improve your stretching.
As long as you feel a stretch inside your body- you are benefiting from the class.
Don't overdo it- the last thing you want to do is overstretch a muscle, tendon or ligament- ouch!
We are all made differently- and look different in poses- stretching is not a competition.
Instead of looking around the room, focus on your breath and body awareness.
Friday, September 3, 2010
Labour Day Weekend and the new Fall schedule
There will be regularly scheduled classes tomorrow on Saturday, along with an extra 3pm WOD at Douglas Park Hill. We will be closed this Sunday and Monday for the holiday.
On Tuesday we are back to the regular schedule.
Starting next Thursday please note classes begin at 5pm, 6pm, and 7pm to accommodate our new flux CrossFit Kids fall class which runs from 4:15 to 5pm in the gym.
Heather will be leading a yoga stretching class on Friday, September 10th! Please sign up on the mind body schedule.
Beginning Monday, September 13th we've added a 6:30 class for the daily WOD and moved Olympic Lifting to 7:30. We are now asking folks to sign up for the Olympic Lifting class.
Below is a photo from back in the day - our humble beginnings!
Thank you to all of our athletes for being part of flux CrossFit!
Darci and Charity
On Tuesday we are back to the regular schedule.
Starting next Thursday please note classes begin at 5pm, 6pm, and 7pm to accommodate our new flux CrossFit Kids fall class which runs from 4:15 to 5pm in the gym.
Heather will be leading a yoga stretching class on Friday, September 10th! Please sign up on the mind body schedule.
Beginning Monday, September 13th we've added a 6:30 class for the daily WOD and moved Olympic Lifting to 7:30. We are now asking folks to sign up for the Olympic Lifting class.
Below is a photo from back in the day - our humble beginnings!
Thank you to all of our athletes for being part of flux CrossFit!
Darci and Charity
Thursday, September 2, 2010
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