Tuesday, March 1, 2011

A1. Back Squat
Beginners: @ 22x1, 5-6 reps; 3 sets; rest 2 min.
Advanced: 5, 5, 5 @ 12X2, 3 sets; rest 3 min.

A2. Planche holds:
Beginners: with a band 3 sec x 7 sets; rest 60 sec.
Intermed: on parrallettes 3 sec x 7 sets; rest 60 sec. IF you can maintain straight elbows for 5 sets of 3 sec hold, knees behind forearms, do advanced.
Advanced: on parrall. with the wall 3 sec ; x 7 sets; rest 60 sec.

B. 35 kb swings 35/50 lbs
35 wall balls 14/20 lbs
25 kb swings
25 wall balls
15 kb swings
15 wall balls
For Time

Monday, February 28, 2011

A. Split Jerk from the Rack
3 sets of 3 reps @ 80% 1RM; rest 2 min.

B. Row 350 meters
2 rope climbs
15 burpees
rest 3 minutes
4 sets

Groupon - Intro classes begin this week!

For those of you who purchased the flux CrossFit groupon (or know someone else who bought it), our first round of introductory classes begin this Wednesday at 7:30pm.

Call 541-5807 or email fluxregina@gmail.com to confirm your spot!

Thanks,
Charity

Sunday, February 27, 2011

A. HSPU
Beginners: downward dogs: 2-3 reps x 7 sets; rest 60 sec.
or negative push-ups: 1 negative x 10 sets; rest 60 sec.
Intermediate: 5 sets of 3 reps of negatives (hold at sticking point); rest 2 min.
Advanced: 1-5 hspu x 7 sets; rest 60 sec.

B. 12 front squats 95/135
9 knee to elbows
Rest 3 minutes between rounds
6 Rounds
See December 29, 2010

Saturday, February 26, 2011

A. TGU
Beginners: 5 reps x 3 sets
Advanced (using a barbell) 1, 1, 1, 1, 1

B.
30 wallballs 14/20 lb 10 ft
2 wall walks
30 renegade rows 35/50 lbs
2 wall walks
30 box jumps 24"
2 wall walks
30 deck squats 25 lbs
2 wall walks
30 kb swings 35/50 lbs

Friday, February 25, 2011

A. back levers (3 second hold) 6 sets rest 30 seconds between sets

B. build to 3-rep max hang clean in 20 minutes

C. 10 Min AMRAP
5 pull ups
5 ring dips
15 air squats

Thursday, February 24, 2011

A. Press
Advanced: 2-3 reps x 4 sets; rest 3 min
Beginner: 22x2, 4-5 reps x 3 sets; rest 2 min

B. Split Jerk (15 min of tech work)
-nice and light - work up to 60% of 1RM

C. 3 Rounds For Time:

15 burpees
15 OHS 65/95 lbs
15 double unders

Wednesday, February 23, 2011

A. Clean Drills
3 tall cleans + 3 hang power cleans (barbell only) x 3 sets

2 halting clean deadlifts + 2 hang power cleans x 3 sets (50% 1RM)

1 power clean + 1 clean x 5 sets (50% 1RM)

B. Row 500 meters 100% intensity x 2
-rest period is the same amount of time it took to row.

C. Push-ups
- Beginners: 1 negative x 7 sets; rest 45 sec
-Intermediate: 1-5 push-ups x 7 sets; rest 60 sec
-Advanced: Pseudo Planche Push-ups, 2-5 reps x 5 sets; rest 60 sec (elevate feet for more advanced folks)

Catalyst Athletics

Charity and I are excited to share everything we learned from our sessions with Greg. What an experience! Greg has such a great coaching eye.

Tuesday, February 22, 2011

A. pull-ups
Beginners: 1 negative x 7 sets; rest 30 sec
Intermediate 1-5 reps X 7 sets; rest 60 sec
Advanced: wide grip pull-ups, 2-5 reps x 7 sets; rest 60 sec.

B. Back Squats
Beginner: 5-6 reps @ 32x2, 3 sets; rest 2 min
Advanced: 5, 5, 5 @ 21x1 rest 4 min.

C. Kb snatch ladder 7 -1 unbroken For Time
Beginners: 1 arm kb swing