A. Jerk
Advanced: 2, 2, 2, 2; rest 3 min.(do not go lower than 85% of your 1RM).
Beginner: 3, 3, 3, 3; rest 2 min or if you are still working on your push press form, stick with the push press.
B. Row 45 sec @ 90%
rest 0 seconds
12 burpees AFAP
rest 3 min.
5 sets
Sunday, June 5, 2011
Sunday, June 5, 2011
A. Anaerobic Lactic Endurance
5-10 Front Squats (125/185 lbs) Unbroken and AFAP
2 Rope Climbs
Rest 4 min
3 sets
B. short and fast
sandbag run x 200 meters
KB Snatch x 20 (10 per side)
2 Rounds
5-10 Front Squats (125/185 lbs) Unbroken and AFAP
2 Rope Climbs
Rest 4 min
3 sets
B. short and fast
sandbag run x 200 meters
KB Snatch x 20 (10 per side)
2 Rounds
Friday, June 3, 2011
Saturday, June 4, 2011
A. 800 meter run - For Time
B. For Time:
21 push jerk 85/125 lbs
30 double unders
15 push jerk 85/125 lbs
30 double unders
9 push jerk 85/125 lbs
30 double unders
Beginners: Do push press
B. For Time:
21 push jerk 85/125 lbs
30 double unders
15 push jerk 85/125 lbs
30 double unders
9 push jerk 85/125 lbs
30 double unders
Beginners: Do push press
Completing the Paleo Challenge and the Party to Welcome Ido and Odelia!!
The end of the paleo challenge is upon us which means it is time for the paleo WOD.
The Paleo WOD will be "Helen". 3 Rounds of 400 meter run, 21 KB Swings and 12 pull-ups.
We will be having a Flux party on Saturday, June 11 and at this time the winners of the Challenge will be announced. All Fluxers and family members are invited. At the last Flux party we had many little ones running around having fun too!
This will be a Paleo Potluck!
This will also be an excellent opportunity to meet Ido and Odelia. I also really encourage new Flux members to come out and meet some of your fellow Flux athletes.
The party will start at 7pm and end at midnight (we have the handbalancing workshop the next morning so we need rest)!
The Paleo WOD will be "Helen". 3 Rounds of 400 meter run, 21 KB Swings and 12 pull-ups.
We will be having a Flux party on Saturday, June 11 and at this time the winners of the Challenge will be announced. All Fluxers and family members are invited. At the last Flux party we had many little ones running around having fun too!
This will be a Paleo Potluck!
This will also be an excellent opportunity to meet Ido and Odelia. I also really encourage new Flux members to come out and meet some of your fellow Flux athletes.
The party will start at 7pm and end at midnight (we have the handbalancing workshop the next morning so we need rest)!
4 flux Athletes Competing in the Spring Fling tomorrow!
Four of our flux athletes are competing in the Spring Fling at CrossFit Regina tomorrow (Saturday).
The athletes are in level 2 Alisha, in level 1 Sandi, Charity, and Shaun!
Tomorrow they will be doing the 4 following workouts:
WOD#1 - 2 rep max of push press and cleans
WOD #2 - climbing 20 flights of stairs carrying 25lb or 45 lb sandbags
WOD #3 - 3 mins of burpee box jumps and then 3 mins of sled drags
WOD #4 - 20 front squats (95lbs, 125lbs, 185lbs), 400m run, 30 pull ups
If you get the chance come out and cheer on our flux athletes!
The athletes are in level 2 Alisha, in level 1 Sandi, Charity, and Shaun!
Tomorrow they will be doing the 4 following workouts:
WOD#1 - 2 rep max of push press and cleans
WOD #2 - climbing 20 flights of stairs carrying 25lb or 45 lb sandbags
WOD #3 - 3 mins of burpee box jumps and then 3 mins of sled drags
WOD #4 - 20 front squats (95lbs, 125lbs, 185lbs), 400m run, 30 pull ups
If you get the chance come out and cheer on our flux athletes!
Thursday, June 2, 2011
Friday, June 3, 2011
A. Tall cleans
Beginners: 3, 3, 3, 3; rest 2 min
Advanced: 3, 3, 2, 1; rest 2 min
B. Back Squats
Beginner @ 2222, 5, 5, 5; rest 2 min
Advanced: @ 22x2, 5, 3, 1, 5, 3, 1; rest 3 min. See May 24. You have a tough tempo this time so you probably will not go as heavy on the squats.
C. Run 100 meter shuttle sprint
15-25 pull-ups
Run 150 meter shuttle sprint
10-20 pull-ups
Run 200 meter shuttle sprint
5-15 pull-ups
If you cannot hold yourself over the bar for 5 sec, do ring rows.
If you can hold yourself over the bar for 5 sec, do band pull-ups.
Beginners: 3, 3, 3, 3; rest 2 min
Advanced: 3, 3, 2, 1; rest 2 min
B. Back Squats
Beginner @ 2222, 5, 5, 5; rest 2 min
Advanced: @ 22x2, 5, 3, 1, 5, 3, 1; rest 3 min. See May 24. You have a tough tempo this time so you probably will not go as heavy on the squats.
C. Run 100 meter shuttle sprint
15-25 pull-ups
Run 150 meter shuttle sprint
10-20 pull-ups
Run 200 meter shuttle sprint
5-15 pull-ups
If you cannot hold yourself over the bar for 5 sec, do ring rows.
If you can hold yourself over the bar for 5 sec, do band pull-ups.
Wednesday, June 1, 2011
THURSDAY, JUNE 2, 2011
Warm-up
In your warm-up beginners should do 5 negative push-ups. Advanced athletes can do 3 sets of 3 planche wall push-ups.
A. handstand practice: 10 min
Work with a partner to pull feet off of the wall and break the bodyline. When you break the bodyline try not to slam your feet back into the wall; Try and bring your feet back to the balance point.
B.
Row 30 sec for meters AFAP
AMRAP wallballs in 30 sec AFAP
rest 1 min
10 sets
Work with a partner and have him or her count for you.
C. 50 toes to bar for time
Beginners: 5 reps x 5-7 sets; rest 1 min. Quality Reps!
In your warm-up beginners should do 5 negative push-ups. Advanced athletes can do 3 sets of 3 planche wall push-ups.
A. handstand practice: 10 min
Work with a partner to pull feet off of the wall and break the bodyline. When you break the bodyline try not to slam your feet back into the wall; Try and bring your feet back to the balance point.
B.
Row 30 sec for meters AFAP
AMRAP wallballs in 30 sec AFAP
rest 1 min
10 sets
Work with a partner and have him or her count for you.
C. 50 toes to bar for time
Beginners: 5 reps x 5-7 sets; rest 1 min. Quality Reps!
Wednesday, June 1, 2011
A. TGU, 3 reps x 3 sets; rest 2 min.
B. "DT" WITH RESTS
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 power or split jerks 155/105 lbs
5 sets
rest 4 minutes between sets
http://youtu.be/118X9A9cbtc
B. "DT" WITH RESTS
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 power or split jerks 155/105 lbs
5 sets
rest 4 minutes between sets
http://youtu.be/118X9A9cbtc
Tuesday, May 31, 2011
Tuesday, May 31, 2011
A.Tech work on KB snatch or if you have the snatch mastered, work on muscle-ups. 10 min.
B.
KB Snatch x 14 (7 per arm) Women 50 lbs and men 70 lbs
ring push-ups x 5-15
AMRAP in 12 min
rest 8 min
C.
weighted pull-ups x 5 Women 15 lbs and Men 30 lbs
burpees x 10
AMRAP in 12 min
If you cannot snatch the KB with good form, do 1 arm KB high pulls.
If you cannot do ring push-ups, do regular push-ups.
You should be able to finish your reps in 2 sets or less on the push-ups.
Weighted pull-ups: expect to take breaks on the pull-ups, doing them in 2-3 sets.
B.
KB Snatch x 14 (7 per arm) Women 50 lbs and men 70 lbs
ring push-ups x 5-15
AMRAP in 12 min
rest 8 min
C.
weighted pull-ups x 5 Women 15 lbs and Men 30 lbs
burpees x 10
AMRAP in 12 min
If you cannot snatch the KB with good form, do 1 arm KB high pulls.
If you cannot do ring push-ups, do regular push-ups.
You should be able to finish your reps in 2 sets or less on the push-ups.
Weighted pull-ups: expect to take breaks on the pull-ups, doing them in 2-3 sets.
Monday, May 30, 2011
Regionals Day #3
Darci and I went back to the Thunderbird Stadium on Sunday to cheer on the finalists including Synergy's and CrossFit Regina's teams and Synergy's Matt Bathgate who made it to the Men's final.
Unfortunately the list of top 14 athletes in the individuals competition was based on the first 4 wods, which meant that not all of the competitors got to go on to compete in the last two wods. This meant that our fearless leader did not get to showcase her muscle ups or her speedy snatch. I found this portion of the competition especially frustrating considering 5 of the women in the top 14 didn't get a muscle up and ended up being disqualified. That being said we saw some absolutely awesome kipping muscle ups (see the video below) and some that were not nearly so nice.
Overall the competition over the whole weekend was fierce and inspiring to watch!
Congratulations again to all of the Saskatchewan athletes and teams who competed!
And to Darci, we're so proud of you!
Charity
Below are some photos and a couple of videos from Day #3. (More on our facebook page)
Unfortunately the list of top 14 athletes in the individuals competition was based on the first 4 wods, which meant that not all of the competitors got to go on to compete in the last two wods. This meant that our fearless leader did not get to showcase her muscle ups or her speedy snatch. I found this portion of the competition especially frustrating considering 5 of the women in the top 14 didn't get a muscle up and ended up being disqualified. That being said we saw some absolutely awesome kipping muscle ups (see the video below) and some that were not nearly so nice.
Overall the competition over the whole weekend was fierce and inspiring to watch!
Congratulations again to all of the Saskatchewan athletes and teams who competed!
And to Darci, we're so proud of you!
Charity
Below are some photos and a couple of videos from Day #3. (More on our facebook page)
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