Wednesday, December 1, 2010

A. power cleans @ 85% 1RM 2, 2, 2, 2; rest exactly one minute after each set

B. As Many Rounds as Possible in 5 minutes:

5 static pull-ups: advanced do weighted

5 ring dips: advanced do weighted

15 squats 25 lbs or 45 lb plate

3 sets

Rest 5 minutes after each round.

In your 5 minutes of rest:

2-3 handstands or 30 sec bodyline on your back and 30 sec bodyline on your stomach.

Or, if you attended gymnastics last evening do:

power cleans @ 85 % 1RM 2, 2, 2, 2, 2, rest exactly one minute between sets.

rest 5 minutes

3 Rounds

20 pull-ups

30 wall balls 14 lbs / 20 lbs 10 ft target

For Time

Words of Wisdom from Coach Sommers

Tonight at gymnastics class we will be working on our muscle-up transitions. Please take the time to read this tutorial on the transition (the trickiest part of the muscle-up) by coach Sommers.

http://gymnasticbodies.com/forum/viewtopic.php?p=21#21

And a great video!

http://xercisefactor.com/view_video.php?viewkey=d3e95d4a733fcfb77bd7

Tuesday, November 30, 2010

A1. Press @12x1 3, 3, 3, 3

A2. Back Levers 2 reps, 6 sec hold, 4 sets;

A3. TGU 2 reps per arm, 4 sets;

B. Row 2 minutes @ 95%

rest 2 minutes

5 sets

Monday, November 29, 2010

A1. Squats - Wave Loads @ 10x0, 10, 5, 3, 10, 5, 3

A2. Pull-ups - AMRAP Strict @ 20x0, 6 sets

B. 30 sec Kb Swings

30 sec ring push-ups

1 min rest

7 sets

Sunday, November 28, 2010

The 1 pm workout will be snowshoeing.

The 2 pm workout will be indoors.

It will be:

Row sprints 30 sec at 90%

30 sec at 50%

10 Rounds

Rest 5 min

20 box jumps AFAP 20 /24"

max rep unbroken push-ups @ 10x0

Rest 90 sec.

5 Rounds

flux CrossFit at 'Fashion Plate: food and fashion in the village

Hi everyone,

On Friday, December 3, the Cathedral Village Business Association will be hosting “Fashion Plate; food & fashion in the village” at the Artesian on 13th. This event will bring together flux CrossFit along with the many boutiques and food stores of the Cathedral Village.

Tickets are $29.00 and will include the sampling of appetizers, red and white wine for a donation, a fashion show and many items up for auction (including 2 prizes worth 2 foundational private sessions at flux CrossFit).

Fashion Plate; food & fashion in the village is in support of the Cathedral Village Business Association and the funds raised will be used to enhance the beauty and usability of the Cathedral Village neighbourhood.

Seating is limited at the Artesian on 13th - purchase your tickets early.

Tickets may be purchased at flux CrossFit, fashionologie, Paper Umbrella and Mysteria or by calling 522-9226

We look forward to seeing you at this event.

Darci and Charity

flux CrossFit is on the Affiliate Blog

Check out the photo of Kristin doing snowshoe sprints during last Sunday's WOD.

http://www.crossfit.com/cf-affiliates/

Saturday, November 27, 2010

A. OHS @ 21X1, 2-4 reps, 5 sets; rest 2 minutes

B. 1 clean grip deadlift, 1 hang power clean, 1 push press, 1 push jerk x 5

rest 3 minutes

5 rounds

Go up in weight each round.

Friday, November 26, 2010

A. Handstand Practice - 5 min.

B. 1 min of pull-ups

1 min of wall balls 10 ft. 14/20 lbs

1 min of kb swings (Russian) 35/50 lbs

1 min of burpees

5 min of rest

5 Rounds

Heavy Metals and the Mind

I came across this great article on the relationship between heavy metal accumulation and adrenal fatigue. Take the time to read it.

http://www.westonaprice.org/mentalemotional-health/1573-metals-and-the-mind.html