Friday, December 31, 2010
Extra class Sunday
For all you eager beavers out there we added another class for this Sunday, from 2-3 pm.
Thursday, December 30, 2010
Friday, December 31, 1010
CP/Anaerobic Training
7 power cleans 115 lbs/ 155 lbs
5 weighted ring dips
7 Overhead squats 95 lbs/ 135 lbs
2 rounds
rest 4 minutes
5 Rounds
You will be responsible for changing the weight on the bar. Set up your bar appropriately.
7 power cleans 115 lbs/ 155 lbs
5 weighted ring dips
7 Overhead squats 95 lbs/ 135 lbs
2 rounds
rest 4 minutes
5 Rounds
You will be responsible for changing the weight on the bar. Set up your bar appropriately.
Wednesday, December 29, 2010
Thursday, December 30th, 2010
A. 10 min of planche prep.
B. Split Jerk 3 x 3; rest 3 minutes
C. aerobic capacity
30 sec Air squats
30 sec pull-ups
30 sec kettlebell swings 35/ 40 lbs Russian style
rest 90 sec
7 sets
B. Split Jerk 3 x 3; rest 3 minutes
C. aerobic capacity
30 sec Air squats
30 sec pull-ups
30 sec kettlebell swings 35/ 40 lbs Russian style
rest 90 sec
7 sets
Ido Portal is coming back to flux CrossFit Jan. 7-9, 2011
Ido Portal is coming back to flux CrossFit January 7-9, 2011
www.fluxCrossFit.ca
Friday, January 7th
Basic Equilibrium Workshop (7pm-9pm)
Saturday, January 8th (2 different workshops)
Basic Equilibrium Workshop (10am-12pm)
Advanced Body Weight Strength Workshop (2-4pm)
Sunday, January 9th
Advanced Body Weight Strength Workshop (2-4pm)
IDO PORTAL
Robb Wolf first recommended Ido Portal’s workshops to me and I am so pleased to have been introduced to this incredible athlete and coach. Ido has coached Cirque de Soleil artists, internationally renowned acrobats, gymnasts and martial artists.
This is Ido Portal’s second visit to flux CrossFit.
In the basic equilibrium class we will focus on joint mobility, ‘core’ strength and learn the progressions for handstands. In the advanced class we will work on ring strength, joint mobility and do some floor work. Learn the progressions to reach your goals of doing a planche, back lever, front lever and many other more complex movements. Ido is a great coach with a tremendous ability to break down complex movements for all levels of students.
Who should attend the Basic Equilibrium Workshop?
Anyone who wants to develop joint mobility, improve their balance, and develop tremendous midline stabilization (core strength).
Who should attend the Advanced Strength Workshop?
Anyone who wants to improve their body weight resistance training. Gymnasts are unparalleled when it comes to upper body strength. If you want to gain the strength of a gymnast you need to train like a gymnast! Even if you do not have a pull-up or a ring dip, Ido will take you through the proper and safe progressions to reach your goals. If you have already accomplished the basic body weight movements, then take your training to a new level with the planche and planche push-ups, Roeslers, Galimores, static muscle-up, L-sit to press, back and front levers and much, much more. Ido recommends you do both strength workshops. One session will focus on the pulling movements and the other will focus on the pressing movements.
Workshop Descriptions
Basic Equilibrium Workshop
This workshop is designed to teach the foundation for the basic static balancing on two hands and developing a better understanding of the manipulation of body mass in various positions - Handstand (gymnastics), Elbow-Lever (Gymnastics), Queda de Rins (Capoeira), Air Baby (Breakdance). Preparatory work for the One Arm Handstand will also be covered.
A clip demonstrating some equilibrium work: (performer: Ido Portal)
http://www.youtube.com/watch?v=IFoNFD7d0Dw&feature=related
Prerequisite: None. No prior knowledge is required. Basic handstand is a plus.
Bodyweight and Gymnastics Oriented Strength and Conditioning Workshop
A combination of Joint Mobility, Strength, Flexibility, Power and Endurance through Gymnastics oriented exercises and other body-weight systems implemented into a challenging workout. Use your own body-weight, the floor, gravity and elastic bands in order to improve a wide array of physical markers. Geared towards people who work with their body - dancers, martial artists, CrossFitters, movers of all kinds and other people interested in improving fitness through challenging natural and safe mediums.
A demo of certain movements: (performer: Ido Portal)
http://www.youtube.com/watch?v=6_eTg6gMTE0&feature=fvsr
http://www.youtube.com/watch?v=Vw9O5wZnQfA
Prerequisite:There is no need for prior knowledge/ability for this workshop.
IDO Portal is part of the first generation of Capoeiristas that started the whole scene in Israel. He has been training Capoeira for over 10 years, and he represents group Cordao de Ouro under the supervision of Mestre Suassuna. His direct teacher is Contra Mestre Idan Harrari who studied under Mestre Daniel Sela - the founder of Capoeira in Israel. A couple of years ago Ido created his own training center in Haifa, Israel called 'Hacasa' - 'The Home'. It is really a home for Capoeira, Acrobatics, physical training and other activities for children, women and men (www.hacasa.co.il). Ido’s research helps him to have a better understanding of things around him and a better control and understanding of art, mental abilities, spirit and the physique. This research has led to a wealth of knowledge on nutrition, psychology, strength training, flexibility and stretching, rhythm, music, drama, and much more.
Read more: http://www.myspace.com/131520325#ixzz0uWN1IlZE
Workshop Fees (Ages 13 and up):
flux CrossFit Members ... Not a flux CrossFit athlete ...
1 workshop = $65 1 workshop = $80
2 workshops = $125.00 2 workshops = $150.00
3 workshops = $185.00 3 workshops = $225.00
To register please email fluxregina@gmail.com or call 541-5808. Fees must be paid in advance to secure place in workshops. Fees can be paid by cash or cheque at flux CrossFit. Due to the limited number of spaces, no refunds will be given for cancellations.Each workshop will be capped in order to facilitate an optimal learning experience. All workshops will take place at flux CrossFit.
flux CrossFit is a strength and conditioning program that utilizes the principles and methods of Optimal Performance Training and CrossFit. The workouts involve constantly varied, functional movements, performed at high intensity. flux CrossFit teaches a multitude of movements and skills, some of which include: Olympic lifting, barbell training, kettlebells, gymnastics, running and rowing.
www.fluxCrossFit.ca
Friday, January 7th
Basic Equilibrium Workshop (7pm-9pm)
Saturday, January 8th (2 different workshops)
Basic Equilibrium Workshop (10am-12pm)
Advanced Body Weight Strength Workshop (2-4pm)
Sunday, January 9th
Advanced Body Weight Strength Workshop (2-4pm)
IDO PORTAL
Robb Wolf first recommended Ido Portal’s workshops to me and I am so pleased to have been introduced to this incredible athlete and coach. Ido has coached Cirque de Soleil artists, internationally renowned acrobats, gymnasts and martial artists.
This is Ido Portal’s second visit to flux CrossFit.
In the basic equilibrium class we will focus on joint mobility, ‘core’ strength and learn the progressions for handstands. In the advanced class we will work on ring strength, joint mobility and do some floor work. Learn the progressions to reach your goals of doing a planche, back lever, front lever and many other more complex movements. Ido is a great coach with a tremendous ability to break down complex movements for all levels of students.
Who should attend the Basic Equilibrium Workshop?
Anyone who wants to develop joint mobility, improve their balance, and develop tremendous midline stabilization (core strength).
Who should attend the Advanced Strength Workshop?
Anyone who wants to improve their body weight resistance training. Gymnasts are unparalleled when it comes to upper body strength. If you want to gain the strength of a gymnast you need to train like a gymnast! Even if you do not have a pull-up or a ring dip, Ido will take you through the proper and safe progressions to reach your goals. If you have already accomplished the basic body weight movements, then take your training to a new level with the planche and planche push-ups, Roeslers, Galimores, static muscle-up, L-sit to press, back and front levers and much, much more. Ido recommends you do both strength workshops. One session will focus on the pulling movements and the other will focus on the pressing movements.
Workshop Descriptions
Basic Equilibrium Workshop
This workshop is designed to teach the foundation for the basic static balancing on two hands and developing a better understanding of the manipulation of body mass in various positions - Handstand (gymnastics), Elbow-Lever (Gymnastics), Queda de Rins (Capoeira), Air Baby (Breakdance). Preparatory work for the One Arm Handstand will also be covered.
A clip demonstrating some equilibrium work: (performer: Ido Portal)
http://www.youtube.com/watch?v=IFoNFD7d0Dw&feature=related
Prerequisite: None. No prior knowledge is required. Basic handstand is a plus.
Bodyweight and Gymnastics Oriented Strength and Conditioning Workshop
A combination of Joint Mobility, Strength, Flexibility, Power and Endurance through Gymnastics oriented exercises and other body-weight systems implemented into a challenging workout. Use your own body-weight, the floor, gravity and elastic bands in order to improve a wide array of physical markers. Geared towards people who work with their body - dancers, martial artists, CrossFitters, movers of all kinds and other people interested in improving fitness through challenging natural and safe mediums.
A demo of certain movements: (performer: Ido Portal)
http://www.youtube.com/watch?v=6_eTg6gMTE0&feature=fvsr
http://www.youtube.com/watch?v=Vw9O5wZnQfA
Prerequisite:There is no need for prior knowledge/ability for this workshop.
IDO Portal is part of the first generation of Capoeiristas that started the whole scene in Israel. He has been training Capoeira for over 10 years, and he represents group Cordao de Ouro under the supervision of Mestre Suassuna. His direct teacher is Contra Mestre Idan Harrari who studied under Mestre Daniel Sela - the founder of Capoeira in Israel. A couple of years ago Ido created his own training center in Haifa, Israel called 'Hacasa' - 'The Home'. It is really a home for Capoeira, Acrobatics, physical training and other activities for children, women and men (www.hacasa.co.il). Ido’s research helps him to have a better understanding of things around him and a better control and understanding of art, mental abilities, spirit and the physique. This research has led to a wealth of knowledge on nutrition, psychology, strength training, flexibility and stretching, rhythm, music, drama, and much more.
Read more: http://www.myspace.com/131520325#ixzz0uWN1IlZE
Workshop Fees (Ages 13 and up):
flux CrossFit Members ... Not a flux CrossFit athlete ...
1 workshop = $65 1 workshop = $80
2 workshops = $125.00 2 workshops = $150.00
3 workshops = $185.00 3 workshops = $225.00
To register please email fluxregina@gmail.com or call 541-5808. Fees must be paid in advance to secure place in workshops. Fees can be paid by cash or cheque at flux CrossFit. Due to the limited number of spaces, no refunds will be given for cancellations.Each workshop will be capped in order to facilitate an optimal learning experience. All workshops will take place at flux CrossFit.
flux CrossFit is a strength and conditioning program that utilizes the principles and methods of Optimal Performance Training and CrossFit. The workouts involve constantly varied, functional movements, performed at high intensity. flux CrossFit teaches a multitude of movements and skills, some of which include: Olympic lifting, barbell training, kettlebells, gymnastics, running and rowing.
Wednesday, December 29th, 2010
A. Back Squats, 3 sets of 3 reps, rest 3 minutes
Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes
B. 12 front squats 95/135 lbs
9 knee to elbows
4 rounds
rest 3 minutes between rounds
Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes
B. 12 front squats 95/135 lbs
9 knee to elbows
4 rounds
rest 3 minutes between rounds
Monday, December 27, 2010
Tuesday, December 28th, 2010
A1. Back levers: 5 sec hold, 30 sec rest, 5 sets
A2. 15 horizontal burpees as fast as possible; rest 60 sec; 5 sets
B. 30 sec row @ 90%
30 sec row @ 50%
10 Rounds
A2. 15 horizontal burpees as fast as possible; rest 60 sec; 5 sets
B. 30 sec row @ 90%
30 sec row @ 50%
10 Rounds
Monday, December 27, 2010
50 box jumps 20/24
50 push-ups
50 air squats
50 kb swings 35 / 50 lbs
50 Push Presses 65 /95 lbs
50 pull-ups
50 sec L-sit (accumulate)
50 push-ups
50 air squats
50 kb swings 35 / 50 lbs
50 Push Presses 65 /95 lbs
50 pull-ups
50 sec L-sit (accumulate)
Saturday, December 25, 2010
Holiday Hours
Happy Holidays!
Our flux CrossFit holiday hours are as follows:
Dec. 25th and Dec. 26th
closed
Monday, Dec. 27th
noon, 3:30, 4:30 WOD
Tuesday, Dec. 28th
noon, 4:30, 5:30, 6:30 WOD
7:30 Gymnastics
Wednesday, Dec. 29th
7am, noon, 4:30, 5:30, 6:30 WOD
Thursday, Dec. 30th
noon WOD
4:15-5 flux Kids
5-6pm WOD
6-7pm WOD
Friday, Dec. 31st
7am, noon, 3:30pm WOD
Saturday, Jan. 1
11-12 (start your new year off with a flux CrossFit workout!)
Sunday, Jan.2
12:15 flux Kids
1-2pm WOD
Regular Hours resume on Monday, January 3rd 2011
Have a safe and happy holiday from all of us here at flux CrossFit!
Our flux CrossFit holiday hours are as follows:
Dec. 25th and Dec. 26th
closed
Monday, Dec. 27th
noon, 3:30, 4:30 WOD
Tuesday, Dec. 28th
noon, 4:30, 5:30, 6:30 WOD
7:30 Gymnastics
Wednesday, Dec. 29th
7am, noon, 4:30, 5:30, 6:30 WOD
Thursday, Dec. 30th
noon WOD
4:15-5 flux Kids
5-6pm WOD
6-7pm WOD
Friday, Dec. 31st
7am, noon, 3:30pm WOD
Saturday, Jan. 1
11-12 (start your new year off with a flux CrossFit workout!)
Sunday, Jan.2
12:15 flux Kids
1-2pm WOD
Regular Hours resume on Monday, January 3rd 2011
Have a safe and happy holiday from all of us here at flux CrossFit!
Thursday, December 23, 2010
FRIDAY, DECEMBER 24, 2010
A. Back Levers: tuck or front tuck, 5 sec hold, 30 sec rest, 7 sets
B.
BENCHMARK
Beginners: power cleans
Advanced: squat cleans.
21-15- 9
power cleans 95/135 lbs
ring dips
Wednesday, December 22, 2010
Thursday, December 23rd, 2010
A1. Pull-ups
weighted: @21x1, 3-4 reps; 3 sets, rest 60 sec
Beginner: 32x5, 3-4 reps; 3 sets, rest 60 sec
A2. Hspu
Beginner and Intermediate: 5 second negative; 3 sets, rest 60 sec
Advanced: 3-4 reps; 3 sets, rest 60 sec
Or, if you do not want to get upside down:
Presses: 3-4 reps; 5 sets, rest 60 sec
B.
1 minute wallballs 14/ 16 lbs
1 minute sdhp 65/95 lbs
1 minute double unders
2 minutes rest
5 sets
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