I posted this a couple of weeks ago but here it is again just as a reminder (and for all the new Flux athletes)!
July 1 - closed - the rest of the weekend is regularly scheduled classes!
Changes to Regular Sunday and Thursday classes
Starting on Sunday, July 3rd the schedule for Sundays will be as follows:
11am-noon WOD
noon-1pm WOD
1pm-2pm Gymnastics
Starting on Thursday, July 7th the schedule for Thursdays will be as follows:
7am WOD
11am-noon WOD (with babies too)
noon-1pm WOD
5pm-6pm WOD
6pm-7pm Mobility and Pre-Hab
7pm-8pm WOD
Thanks!
Charity
Thursday, June 30, 2011
A QUICK CHECK-IN
HELLO FLUX ATHLETES,
OVER THE NEXT MONTH I PLAN TO MEET WITH EACH ATHLETE FOR ABOUT 15 MINUTES. I WANT TO GO OVER YOUR CURRENT GOALS, ANY PLATEAUS YOU HAVE HIT, ETC. WE WILL ALSO DISCUSS THE CONCRETE WAYS THAT YOU CAN REACH YOUR GOALS.
CHARITY WILL BE IN TOUCH WITH YOU TO SET UP THE APPOINTMENT. IN THE MEANTIME, YOU MIGHT WANT TO START THINKING ABOUT ANY MOVEMENTS OR BENCHMARKS THAT YOU WOULD LIKE TO IMPROVE. EXAMPLES MIGHT BE A 30 SEC HANDSTAND WITH PALMS AGAINST THE WALL, A BODYWEIGHT BACK SQUAT OR DOUBLE BODY WEIGHT BACK SQUAT, DECREASING YOUR 400 METER RUN TIME, TO TAKE CARE OF NAGGING SHOULDER INJURIES OR TO GAIN MORE MOBILITY THROUGH THE HIPS. `
-DARCI
OVER THE NEXT MONTH I PLAN TO MEET WITH EACH ATHLETE FOR ABOUT 15 MINUTES. I WANT TO GO OVER YOUR CURRENT GOALS, ANY PLATEAUS YOU HAVE HIT, ETC. WE WILL ALSO DISCUSS THE CONCRETE WAYS THAT YOU CAN REACH YOUR GOALS.
CHARITY WILL BE IN TOUCH WITH YOU TO SET UP THE APPOINTMENT. IN THE MEANTIME, YOU MIGHT WANT TO START THINKING ABOUT ANY MOVEMENTS OR BENCHMARKS THAT YOU WOULD LIKE TO IMPROVE. EXAMPLES MIGHT BE A 30 SEC HANDSTAND WITH PALMS AGAINST THE WALL, A BODYWEIGHT BACK SQUAT OR DOUBLE BODY WEIGHT BACK SQUAT, DECREASING YOUR 400 METER RUN TIME, TO TAKE CARE OF NAGGING SHOULDER INJURIES OR TO GAIN MORE MOBILITY THROUGH THE HIPS. `
-DARCI
Wednesday, June 29, 2011
THURSDAY, JUNE 30, 2011
BE SURE TO DO SCAPULAR ACTIVATION IN YOUR WARM-UP AS WELL AS A 400 METER RUN @ 75% INTENSITY.
A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS
B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN
ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN
B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.
B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.
B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN
A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS
B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN
ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN
B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.
B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.
B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN
Paleo Challenge Winners!
Pale Challenge Winners!
We had a tough time making the decision about winners on this challenge - there were so many folks who were successful in improving their quality of life: more energy, better sleeps, weight loss, muscle gain, improved performance, etc.
So rather than choosing 1 winner, we picked four who stood out spectacularly - Sam Lok, Jen Hammer, Alisha Beler, and Coach Ariane Desrosiers! Below is a bit about each athlete and their success!
Sam Lok:
Weight Loss: 20lbs
PRs: 13 new PRs
Helen (challenge WOD):
April 3, 2011: 18m10secs - June 9, 2011: 13m10secs (faster by 5 mins)
Overall Feelings: Super proud of herself!
Jen Hammer
PRs:
- dead lift 145lb May 18
- first ring dip April 2
- back squat 125lb May 24
- 4 static chin ups June
Helen (challenge WOD): April 13:18 - June 11:04 (improved by over 2 minutes)
Overall Feelings:
"I definitely feel better since eliminating grain and drastically decreasing sugar in my diet. I have more energy to sustain me throughout the entire day. I also feel like I can eat as much as I want as long as my meals are paleo friendly food (plus dairy). Before paleo I had to be more aware of calories and wasn't always completely satisfied after meals. Interestingly the paleo thing is easier aside from having to be very prepared, in that I feel satisfied on what seems to be an appropriate amount of calories and nutrition. For about a week I was relying on dried figs and bananas for snacks and even that was enough sugar to make me feel fatigue and brain fog by the middle of the afternoon. I certainly won't go back to eating sugary junk every day and if I ever eat bread again I'll recognize that it's junk food and prepare to feel hungover after." Jen
Alisha Beler
Weight Loss: 24 lbs
Inches Lost: 12.5 inches
PRs:
push press 85->110
back squat 125x3 -> 175x3
overhead squat 62 -> 90
clean 105-> 135
deadlift 195 -> 230
Mar 30 got first pullup
Mar 28 got first conseq double unders
Helen (challenge WOD):
Apr 3 17:22 30lb kb 2 small band pull up - Jun 10 12:38 rx (just under 5 minute improvement with an increase in kb weight from 30lbs to 35lbs and 12 pull ups with no bands!)
Overall Feelings:
"In general I feel so much better, I have way more energy and sleep a lot better. I went from eating constantly during the day, including a bunch of junk and chips and pizza to now I actually eat meals and feel full. I thought the hardest thing for me was going to be giving up bread, but it turned out it was the sugar that really got to me but I persevered and only cheated a few times, minus maybe the pints of beer. But ya definitely just feel a lot better and a lot stronger." Alisha
Ariane Desrosiers
Inches Lost: 14inches in total
PRs: Ariane got her first static chin up during the Paleo Challenge
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)
Helen (challenge WOD): Ariane's "Helen" improved in time and in difficulty. She's now doing kipping pull ups rather than using bands!!!
Overall Feelings:
"Overall, I'm pretty proud of myself, I feel like I'm finally at a balanced place with my weight, the weights I can wield, and being able to wield my own weight!" Ariane
Thank you again to the following sponsors:
Cool Springs Ranch
Heidi Gruetzner (Cathedral Sports Massage Therapy)
Don Savaria (Savaria Public Relations)
We had a tough time making the decision about winners on this challenge - there were so many folks who were successful in improving their quality of life: more energy, better sleeps, weight loss, muscle gain, improved performance, etc.
So rather than choosing 1 winner, we picked four who stood out spectacularly - Sam Lok, Jen Hammer, Alisha Beler, and Coach Ariane Desrosiers! Below is a bit about each athlete and their success!
Sam Lok:
Weight Loss: 20lbs
PRs: 13 new PRs
Helen (challenge WOD):
April 3, 2011: 18m10secs - June 9, 2011: 13m10secs (faster by 5 mins)
Overall Feelings: Super proud of herself!
Jen Hammer
PRs:
- dead lift 145lb May 18
- first ring dip April 2
- back squat 125lb May 24
- 4 static chin ups June
Helen (challenge WOD): April 13:18 - June 11:04 (improved by over 2 minutes)
Overall Feelings:
"I definitely feel better since eliminating grain and drastically decreasing sugar in my diet. I have more energy to sustain me throughout the entire day. I also feel like I can eat as much as I want as long as my meals are paleo friendly food (plus dairy). Before paleo I had to be more aware of calories and wasn't always completely satisfied after meals. Interestingly the paleo thing is easier aside from having to be very prepared, in that I feel satisfied on what seems to be an appropriate amount of calories and nutrition. For about a week I was relying on dried figs and bananas for snacks and even that was enough sugar to make me feel fatigue and brain fog by the middle of the afternoon. I certainly won't go back to eating sugary junk every day and if I ever eat bread again I'll recognize that it's junk food and prepare to feel hungover after." Jen
Alisha Beler
Weight Loss: 24 lbs
Inches Lost: 12.5 inches
PRs:
push press 85->110
back squat 125x3 -> 175x3
overhead squat 62 -> 90
clean 105-> 135
deadlift 195 -> 230
Mar 30 got first pullup
Mar 28 got first conseq double unders
Helen (challenge WOD):
Apr 3 17:22 30lb kb 2 small band pull up - Jun 10 12:38 rx (just under 5 minute improvement with an increase in kb weight from 30lbs to 35lbs and 12 pull ups with no bands!)
Overall Feelings:
"In general I feel so much better, I have way more energy and sleep a lot better. I went from eating constantly during the day, including a bunch of junk and chips and pizza to now I actually eat meals and feel full. I thought the hardest thing for me was going to be giving up bread, but it turned out it was the sugar that really got to me but I persevered and only cheated a few times, minus maybe the pints of beer. But ya definitely just feel a lot better and a lot stronger." Alisha
Ariane Desrosiers
Inches Lost: 14inches in total
PRs: Ariane got her first static chin up during the Paleo Challenge
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)
Helen (challenge WOD): Ariane's "Helen" improved in time and in difficulty. She's now doing kipping pull ups rather than using bands!!!
Overall Feelings:
"Overall, I'm pretty proud of myself, I feel like I'm finally at a balanced place with my weight, the weights I can wield, and being able to wield my own weight!" Ariane
Thank you again to the following sponsors:
Cool Springs Ranch
Heidi Gruetzner (Cathedral Sports Massage Therapy)
Don Savaria (Savaria Public Relations)
Tuesday, June 28, 2011
Wednesday, June 29, 2011
A. Power Cleans
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.
B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.
Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.
Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.
D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees
rest 6 min
E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.
B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.
Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.
Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.
D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees
rest 6 min
E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets
Some Great Photos
Check out these photos! They make me smile.
Catherine's negative pull-ups . Catherine has been training all through her pregnancy.
Theresa's chest to wall push-up. Her palms are getting closer and closer to the wall. And she has an excellent bodyline!
In this photo Sandi is doing shoulder touches for 30 sec. She went back and forth from her right arm to her left arm. She remained rigid in the upper body and in general there was very little excess or inefficient movement.
Robyn moved onto weighted negatives today on her pull-ups. She has been at Flux for 3 months. She has 2-3 strict push-ups.
Tuesday, June 28, 2010
A. HSPU
Advanced: on parallettes, 1-5 reps x 5 sets; rest 2 min
Intermediate: cluster sets- 7 sec negative, rest 10 sec x 3 reps x 5 sets; rest 2 min
Beginner: Downward dogs cluster sets - 1 rep, rest 10 sec x 3 reps x 5 sets; rest 2 min
If downward dogs are too difficult do Press @ 22x2, 5, 5, 5; rest 2 min.
B. Anaerobic Lactic Endurance: This one should take approx. 90 sec. If if takes longer, adjust the reps and/or weight after the first round.
Row 100 meters
8 Push jerks @ 95/135 lbs
Run 100 Meters (50 meters there and back)
Rest 4 min.
5 sets
In your rest time, make sure to KEEP MOVING! You can simply walk around, or you could work on scapular activation on the bars. For those of you who want to learn to kip, this is a good opportunity to work on that.
Advanced: on parallettes, 1-5 reps x 5 sets; rest 2 min
Intermediate: cluster sets- 7 sec negative, rest 10 sec x 3 reps x 5 sets; rest 2 min
Beginner: Downward dogs cluster sets - 1 rep, rest 10 sec x 3 reps x 5 sets; rest 2 min
If downward dogs are too difficult do Press @ 22x2, 5, 5, 5; rest 2 min.
B. Anaerobic Lactic Endurance: This one should take approx. 90 sec. If if takes longer, adjust the reps and/or weight after the first round.
Row 100 meters
8 Push jerks @ 95/135 lbs
Run 100 Meters (50 meters there and back)
Rest 4 min.
5 sets
In your rest time, make sure to KEEP MOVING! You can simply walk around, or you could work on scapular activation on the bars. For those of you who want to learn to kip, this is a good opportunity to work on that.
Sunday, June 26, 2011
Monday, June 27, 2011
A1. Back Squats
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.
A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.
B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.
A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.
B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets
Saturday, June 25, 2011
Sunday, June 26, 2011
A. Handstand holds
30 sec, chest to wall x 3; rest 2 min.
B. 3 power cleans (touch and go, but heavy).
3 box jumps 24"
sprint 100 meters
rest 2 min.
Do push-ups
Advanced: support position on rings, 2-5 reps; 1 min
Intermediate: 1-5 push-ups on rings x 3; rest 1 min.
Beginner: either 1-7 push-ups x 3 sets; or, 1 negative for 5 sec, rest 10 sec x 2 reps; rest 1 min.
7 sets
30 sec, chest to wall x 3; rest 2 min.
B. 3 power cleans (touch and go, but heavy).
3 box jumps 24"
sprint 100 meters
rest 2 min.
Do push-ups
Advanced: support position on rings, 2-5 reps; 1 min
Intermediate: 1-5 push-ups on rings x 3; rest 1 min.
Beginner: either 1-7 push-ups x 3 sets; or, 1 negative for 5 sec, rest 10 sec x 2 reps; rest 1 min.
7 sets
Saturday, June 25, 2011
A. Handstands
30 sec hold x 3 sets; rest 2 min. Advanced can hold for 45 sec. Chest to wall.
B. front squats x 9 95/125 lbs
5-15 kipping pull-ups (Pick a number that you can complete in 3 sets or less).
run 200 meters
rest 5 min
6 sets
30 sec hold x 3 sets; rest 2 min. Advanced can hold for 45 sec. Chest to wall.
B. front squats x 9 95/125 lbs
5-15 kipping pull-ups (Pick a number that you can complete in 3 sets or less).
run 200 meters
rest 5 min
6 sets
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