Tuesday, Feb, 1 2011

A. deadlifts
Beginner: @ 21x1, 3 sets of 4-5 reps; rest 3 minutes
Advanced: 5 x 5 reps @ 80%, rest 5 min

B.
Beginner: Hang Power Clean, 3 sets of 3 reps @ 80% ; rest 2 min
Advanced: Hang Power Snatch, 3 sets of 3 reps @ 80 %; rest 3 min

C. 21 Double Unders
21 two handed kb swings: hold 2 kbs
5-15 push-ups
3 Rounds

Monday, January 31, 2011

A. 5 minutes of double under practice

B. 5 minutes of hspu work. If you did gymnastics on Sunday work on freestanding handstands.

C. 10 thrusters 85/125 lbs (unbroken)
AMRAP Chin-Ups
Rest 5 minutes (active rest)
5 sets

Sunday, January 30, 2011

A. push-ups
If you do not have a push-up, do 3 negatives, holding as long as possible in your 'sticking' position. If you have only 1 or 2 push-ups, do 1 rep, rest 30 sec and then another rep x 5 sets; rest 2 minutes.

B. Rowing Sprints:

45 sec at 95% intensity
45 sec @ 50 % intensity
15 times
rest 10 minutes after each 5 sets. In those 10 minutes practice: wall squats, back levers and stretch out the hamstrings for L-straddle sits. Finally, practice a couple of L-straddle sits with a 3-5 sec hold.

February Schedule Changes and Exciting Updates!

Hello flux athletes!

February is upon us and there are a number of exciting things going on at flux CrossFit!

Schedule Changes:
Our flux Kids program is growing so we're adding in two additional Kids classes. This means that the Thursday schedule will change slightly.

Starting this week Thursday evening classes will begin at 5:30pm and 6:30pm.

Also, you will note that flux is closed on Saturday, February 19 and Sunday, February 20. The reason for this 2-day closure is to make way for the installation of the new equipment both in the gym and in the change area.

On the February "Family Day" holiday - Monday, February 21st - flux will hold two classes at 10am and 11am.


More Training for flux CrossFit Head Coaches!

Darci and I are heading down to San Francisco and Sunnyvale, California to train for 5 days with internationally renowned Coach, Greg Everett (author of Olympic Weightlifting) at Catalyst Athletics.


We're always excited to learn more and bring this new knowledge back to our athletes here at flux CrossFit!

Last but certainly not least ...

Nutrition Seminar and our Next Paleo Challenge!
Don't forget Wednesday, February 9th at 7:30pm we will be hosting our Nutrition Seminar and outlining the next Paleo Challenge!

flux CrossFit Kids Schedule Changes - We are Growing!

We have some exciting news about our flux CrossFit Kids program!


The numbers in our flux Kids classes keep growing and this means we're making some important changes starting in February!
We're splitting into two groups:

The Porch Puppies (ages 4 to 9yrs) and the Big Dawgs (ages 10-13yrs)

The new schedule for the flux Kids classes are as follows:

Porch Puppies

Thursday 4pm-4:45pm
Sunday 11:30am-12:15pm

Big Dawgs

Thursday 4:45pm-5:30pm
Sunday 12:15pm-1pm

Saturday, January 29, 2011

15 push jerk 65/95 lbs
15 burpees
15 kettlebell swings 35/50 lbs
rest 2 minutes
5 sets for time

Beginners can do push press if they are not yet comfortable with the push jerk. The idea for this one is to go steady. The weight should be light enough that you can do the push jerks unbroken.

Friday, January 28, 2011

A. clean high pull
5 sets of 3 reps @ 65 % of power clean; rest 1 minute

B. 1 hang power clean + power clean x 3 sets @ 75 % of power clean; rest 2 minutes

C. power clean 3, 3, 3

D1. AMRAP kipping pull-ups, 3 sets; rest 60 sec.
D2. 21 OHS 65/95 lbs, 3 sets; rest 60 sec.

You may use a band for your kipping pull-up.

Thursday, January 27, 2011

A1. Back levers, 1 rep; 5 sets

A2. planche push-ups 0r regular push-ups, 2-3 reps, rest 20 sec between reps; 5 sets

If you do not have a push-up please do negatives and go down as slowly as possible. If you have only one or two solid push-ups do the regular ones and work on strict form. If you can do 10 solid push-ups, do the planche push-ups.

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B. For Time:

30, 20, 10

box jumps 20/24"

kb clean and jerk 35/50 lbs (15, 10, 5 per hand)

Wednesday, January 26, 2011

A. Deadlifts

Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes

Advanced: Take 10 minutes and work up to a heavy single but not a 1RM.

B. 12 back squats (from rack) @ 55% of Back Squat

2 rope climbs

10 burpees

rest 5 minutes

6 sets

If you cannot do a rope climb, do 5 pull-ups. Have someone spot you on the concentric phase.

Gymnastics Class

Muscle-Up Work

Notice that there is no kipping on the muscle-up. You are better off actually working the transition (which is by-passed by the kip) and then the negative phase. Notice how controlled Mieka's negative is. John does 2 muscle-ups from the L sit position (I only filmed one) with a very controlled negative.

Handstands

Jen has her palms touching the wall which is an indication that she is ready to work on her freestanding handstands. Her next step is to hold that position for 30 sec.

Handstand Push-Ups

No bands! Work the negative! Test the concentric every 10 days for so. Those who do not have a hspu are working towards a 3o sec negative.

Pull-Ups

Tonight was one of the first nights we did the concentric phase for those who previously did not have a static pull-up. Congrats to Lansea and Wendy on their pull-ups. Negatives work! They are tedious but highly effective. Scrap the bands when you are doing strength work. Also note the strict scapular retraction. If you do not retract the scapula before you pull you are cheating with a slight kip.