Thursday, Sept 1, 2011

A. Front Squats
Beginner: 5, 5, 5 @ 22x2, rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to a 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min

B. Push Press
Beginner: 5, 5, 5; rest 2 min
Intermediate: 2, 2, 2, 2; rest 2 min
Advanced: work to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min (NOTE: if you are training tomorrow, leave out the push press. Tomorrow we do clean and jerk).

C. 800 meter run for time. PLEASE POST RESULTS!!
Advanced folks who are training tomorrow, do 2 sets; rest 10 min between.

If you cannot fathom running 800 meters without stopping, do 600 or 400 meters.

Wednesday, August 31, 2011

A. Back Squats
Beginner: @ 22x2; 5, 5, 5; rest 2 min

Intermediate:2 , 2, 2, 2; rest 2 min

Advanced: go to a 1RM, drop 20 lb and do 2 reps x 3 sets; rest 2 min


B. KB Swings 1 min 35/50 lbs Russian
wallballs 14/20 lbs 1 min
double unders 1 min
burpees 1 min
rest 4 min
4 sets

Tuesday, August 30, 2011

A. Front Squats
Beginner: 22x2 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to your 1 RM, drop 20 lbs, and do 2 reps x 3 sets

B1. Front lever
Beginner: 10 sec scapular hold (try and elevate rib cage) x 4 sets
Intermediate: 10 sec lever knees pushed against elbows x 4 sets
Advanced: 10 sec lever x 4 sets

B2. Petersen Step Up, 3 second negative x 4 sets (work to push your knee as far ahead as possible).


B3. 1 leg GHD @ 30x1, 8 reps x 4 sets

B4. Ring Dips
Beginner: 30 sec support hold (use a partner if necessary) x 4 sets
Intermediate: either 1 negative or 1-5 reps x 4 sets
Advanced: AMRAP x 4 sets

B5. elegant gymnastics pose x 5 reps x 4 sets

Monday, August 29, 2010

A. Handbalancing
Beginners: 30 sec chest to wall holds x 5 sets; rest 1 min
Intermediate/Advanced: 5-10 heel taps x 2 sets; rest 1 min
5-10 toe taps x 2 sets; rest 1 min
6 kick-ups x 5 sets; rest 30 sec.

B. Back Squats
Beginner: 5, 5, 5, @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets

C. 7 power cleans @ 80% 1RM
5 box jumps 30/26"
Run 100 meters (50 meters there and back)
rest 4 min
2 sets

Sunday, August 28, 2011

A. HSPU
Beginners: downward dogs x 1-3 reps; rest 1 min x 7 sets
Intermediate and Advanced: go to your 1RM, then add a bit of height and do either 2 reps x 5 sets, rest 2 min or do AMRAP in 10 min.


B. Anaerobic lactic Endurance
17 x thrusters 65/95 lbs
17 x knees -to elbow
rest 4-5 min
5 sets

Saturday, August 27, 2011

A. Ring dips

Everyone: Do 10 sec support hold on rings x 4 sets; rest 1 min.

Beginner: practice the negative and the concentric with a spot x 5 sets; rest 1 min.

Advanced: Muscle-ups

B. Front Squats
Beginner: 5, 5, 5 @ 22x2;rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to your 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets.


C. Push-ups
Beginner: 1 negative, rest 1 min x 3 reps x 3 sets; rest 1 min
Intermediate: AMRAP in 1 min x 4 sets; rest 1 min
Advanced: AMRAP support position ring push-ups x 4 sets; rest 1 min

Friday, August 26, 2011

A. Handbalancing

Beginners: chest to wall 30 sec hold x 5 sets; rest 1 min.
Intermediate/Advanced: 5-10 toe taps x 2 sets; rest 1 min
5-10 heel taps x 2 sets; rest 1 min
accumulate 10-30 sec of handbalancing x 2 sets; rest 1 min



B. On a 60 sec clock:
Box Jumps x 15 24"
Row as Many Calories as Possible
rest 3 min
7 sets

Have your partner set the rower for you and count your reps for you.

Thursday, Aug 25, 2011

A. Power Clean
Beginners and Intermediate: 1/2 hour working on technique. We will go up or down in weight based on your performance.

Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

B. KB Swings x 21 50/70 lbs Russian
pull-ups x 12
400 meter run
rest 4 min.
3 sets

Beginners and Intermediate: discuss with your coach an appropriate number of reps and meters.

Cool Springs Ranch Picnic and Tour next Saturday!

So many of you at Flux have made meaningful and thoughtful changes to your physical health. You are all becoming better movers, you are stronger and your food choices have changed. Why not take your food choices one step further and come out to Cool Springs Ranch to see where your food comes from? Why is this important? More and more, we are disconnected from nature and our fragile ecosystems. Visit Cool Springs Ranch and you will come to appreciate their hard work to restore Native American grassland and to polycultural farming in general.

Folks who eat a Primal diet are often a step ahead of others when it comes to thinking carefully about food choices, but I think there is room to grow. If the focus is simply to 'eat meat,' regardless of its origins, human animals severe their connection to the natural world. Humans are a part of their ecosystem; they do not exist outside of it, on a pedestal.

So come out to Cools Springs Ranch this Saturday for a barbecue and a tour. Charity, Dad and I went out for a day and we had so much fun. I really came to appreciate the science and experimentation required of folks like Sam and Janeen as well as the challenges of polycultural farming in Saskatchewan.

http://www.facebook.com/event.php?eid=134078166684947

Wednesday, August 24, 2011

A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min. If you have been stuck at a particular weight don't forget about our small incremental plates. Also, you can do your doubles at a slightly higher weight as well.

B. Push Press
Beginners: 3, 3, 3, 3; rest 2 min
INtermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.


For Part C. Start at any of the stations.

C1. Petersen Step Up
8 reps per leg x 3 sets @ 40X0

C2. GHD extension (1 leg at a time): x 8 reps @ 30X1 x 3 sets

C3. elegant gymnastics pose (we need a better name for this one): 8 reps x 3 sets

C4. Push-Ups
Beginners: 1 negative x 3 sets
Intermediate: AMRAP perfect push-ups in 1 min
Advanced: either ring support push-ups or regular ring push-ups x 1-10 reps x 3 sets