Friday, Oct. 1

A. Handstand work 20 minutes
Beginner
-body line on your back 60 sec
-body line on your stomach 60 sec
-work on walking your way up the wall and holding your body line.
Advanced
do the body line on your stomach and back for 60 sec each and have someone push down to break your body line.
Handstands- chest to the wall. Practice pulling away from the wall with a partner and then practice breaking the body line (shoulders first and then hips) and reestablishing the body line.


B. butterfly push-ups x 5
push-ups x 10
squat (hip) snaps x 5 (advanced folks can jump onto an elevated surface)
air squats x 15
1 minute rest after each round
7 rounds

All of B can be scaled. Ask your coach for suggestions!

Pull-Up Drills

Both Ido and OPT gave me some new ideas for pull-ups drills, specifically working the negative for those who do not have a pull-up yet, and then moving onto weighted negatives. Also, if you have 5 perfect pull-ups you can start working on your one arm chin-ups.

Thursday, Sept 30, 2010

A. 2 halting clean deadlifts (3 sec pause) + 2 hang power cleans and 2 power cleans 70% 1RM -rest 2 minutes
3 sets

B. back squats - beginners do 2 sets of 5 reps @ 3212; advanced do 3-4 reps for 4 sets @ 2212- rest 2 minutes

C. Run 2 Km ( and no complaining!) For Time

Contemplation

September was a month of learning for me. First my course with OPT on Program Design and then our week long adventure with Ido Portal. Learning should always be an experience of discomfort for the student; without discomfort there is only a passive acceptance of information. Of course, there is the extreme opposite of passivity, which is an outright refusal of the new. This brings me to EGO. In my experience as a coach, ego is the primary obstacle for any athlete who wants to excel. Ego manifested looks something like this: "At my gym I am used to doing it a different way," or, "I don't have the flexibility to do that," or "I come from a powerlifting/gymnastics/olympic lifting/yoga/running background so we do not focus on that." These are all EXCUSES that people use to deflect responsibility for failure. My humble recommendation to you is to embrace your weaknesses and attack them with vigour. It is no surprise to me that the folks at flux that were willing to let go of their ego are also the ones that have improved the most over the years.

Schedule changes

Due to poor attendance in the lunchtime classes we will be going back to a noon hour class only starting Monday. This means there will only be a 12:00 pm class Monday through Friday. If attendance picks up again and an additional class becomes necessary we will re-introduce the extra class.

Wednesday, Sept 29, 2010

A. Pull-up work
advanced: do 5 static pull-ups and then 3 sets of 3 one arm chin-ups.
Intermediate: Do max static pull ups 3 x
beginner- static pull-ups, working up to 30 seconds. If you have a 30 sec negative move onto weighted negatives.

B. 200 meter sandbag run (pick a weight: 25 lbs, 40 lbs, 55 lbs, 75 lbs)
max knee to elbows
You have 150 sec to complete the sandbag run and then do as many knee to elbows as you can in the remaining time. Your score is based on the number of knee to elbows that you do.
Rest 3 minutes (work on handstands) Ask your coach for various progressions.
4 Rounds

Tuesday, Sept 28, 2010

A. 2 rounds - You may rack the bar for OHS and thrusters
A1. 20 sec of thrusters- rest 1 min 65/95 lbs
A2. 20 sec of sdhp - rest 1 min 65/95 lbs
A3. 20 sec of OHS - rest 1 min 65/95 lbs
A4. 20 sec of kb swings - rest 1 min 35 /50 lbs

10 minutes of active rest:
back bridges- be sure to get your head and shoulders stacked under each other
1 min body line on your back (have a partner check your line)
1 min body line on your stomach (have a partner check your line). Advanced folks can practice their body line between two boxes, medieval torture style.
400 meter run at 65% intensity

Return to Part A for two more rounds.

flux Fall feast Photos

Schedule Changes for this weekend!

flux CrossFit is hosting 6 workshops with Ido Portal this weekend!







To facilitate all of these workshops there are some schedule changes.

Regular WODs will take place:
Friday, Sept. 24th - 7am, 11:30am, 12:30pm, and 4:30pm
Saturday, Sept. 25th - 9am
Sunday, Sept. 26th - 9am
Monday, Sept. 27th - 7am, 11:30am, 12:30pm, and 4:30pm

flux CrossFit Kids will be moved to 1pm on Sunday, Sept. 26th

flux Baby Celebrations times 3

In the last few months there have been 3 flux baby girls born - Emery (Tom and Nicole), Addison (Suzanne and Shaun), and Gabrielle (Rochelle and Owen)!

On October 24th we're going to celebrate all three of them at Joan's house!

When: Sunday, Oct 24th at 4pm
Where: Joan's House - 2656 Albert Street (parking on street 19th Avenue)
You can park on 19th and mosey up the back alley (north) to the third house in on the east side to get to Joan’s back yard. Wine and nibble food will be provided.

What to Bring: Yourself, your family, a baby picture of yourself (for a game!!) - Men/Women/Children are all welcome!!

Three fabulous little girls born to fellow Fluxers need to be celebrated!! The babies will be there to be fawned over and manhandled!!

GIFTS: If you wish to contribute money to one/all of the new families there will be envelopes at the gym with a card to sign. You can also bring a gift to the shower, all is acceptable.

RSVP: To Jane at jane_mcleod@hotmail.com before October 20th.