TUESDAY, NOVEMBER 1, 2011

A. BACK SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: BULGARIAN METHOD

B. ROW 400 METERS

REST 20 SEC

AMRAP CHEST TO BAR PULL-UPS IN 1 MIN X 5 SETS

REST 5 MIN

4 SETS

Monday, November 1, 2011

A. Front Squats

Beginners: 5, 5, 5 @ 22x2

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Bulgarian

B. On a 2 minute clock:

Run 200 meters

OHS x 15 55/85 lbs

AMRAP ring push-ups (must go into support position at the top of each push-up).

4 Rounds

Rest 5 minutes.

Beginner: Go on a two and half minute clock.

Flux Athlete Emma Bandol - Long Distance World Championship in Triathlon

Emma Bandol left for Nevada on Monday for the Long Distance World Championship Triathlon on November 5th. Emma is one of my clients who receives individualized program design and coaching from me three days a week. Emma will be swimming 4 km, biking 120 km and running 30 km.

Good luck Emma! You have been training hard and you are ready for this!

http://www.triathlon.org/events/event/2011_henderson_itu_long_distance_triathlon_world_championships/

Saturday, Oct 29, 2011

A. Pull-Ups

Beginners: 1 negative, rest 1 min x 5 sets; rest 1 min.

Intermediate: AMRAP chin-ups or pull-ups in 1 min; rest 2 min.

Advanced: false grip pull-ups, 1-5 reps x 4 sets; rest 2 min.

B. In 2-3 minutes:

Run 200 meters

15 kettlebell swings 35/50 lbs

AMRAP (ring)push-ups (must go into support position for ring push-ups at the top of each rep).

rest 2-3 min.

5 sets

advanced: on a 2 minute clock

beginners: on a 3 minute clock

Beginners: find a height at which you can do 2-3 reps at a time.

Friday, October 28, 2011

A. POWER CLEANS

BEGINNERS: 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; REST 2 MIN.

B. ROW 500 meters

RUN 400 meters

REST 3-4 MINUTES

4 SETS

FLUX Welcome Gathering for Pierre Auge!

Dear Flux Athletes,

Darci and I will be hosting a gathering on Sunday, October 30th for all of our Flux athletes (and family) to meet and chat with Pierre Auge - one of Darci's mentors and her coach!

We know it's a Sunday evening which means ... we're keeping it tame!

We will begin at 7:30pm and finish up by 11pm. Feel free to bring beverages and/ or paleo snacks!

Best,

Charity

Random Moments of Pride

Lucy doing chest to bar chin-ups.

Rudi's 40 lb renegade rows.

Sandi snatching 115 lb at her first weightlifting meet.

Arlene working on her hang power clean.

Terri hits 115 lb on her press.

Braiden's 58 lb clean and jerk (tiny press out).

Raelyn Jaramillo-McKenzie is coming to Flux CrossFit to present a Mobility/ Movement Class - next week!

We are pleased to announce that Raelynn Jaramillo-McKenzie is coming to FLUX!
You don't want to miss this!

Thursday, November 3rd
6:30pm-8pm
Sign up on the Mindbody

Raelynn is a registered massage therapist who works at 348 Victoria Ave. Her approach to treatment focuses on structural realignment by using techniques such as muscle energy,
myofascial release, swedish and neuromuscular massage. She recently discovered Yin Yoga and is very intrigued as the poses focus on the connective tissue, fascial networks and bone tissue.

THURSDAY, OCTOBER 27, 2011

A.BACK SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN

INTERMEDIATE: 2, 2, 2, 2; REST 2 MIN

ADVANCED: BULGARIAN

B. HSPU or PRESS

BEGINNERS: (YOU ARE A BEGINNER IF YOU DO NOT HAVE A PUSH-UP). FIND YOUR 1RM FOR HEIGHT, ADD SOME HEIGHT AND DO 2-3 REPS FOR 3 SETS; REST 2 MIN

INTERMEDIATE AND ADVANCED: FIND YOUR 1RM, ADD HEIGHT, AND DO 2-3 REPS X 3 SETS; REST 2 MIN.

C. AMRAP THRUSTERS IN 30 SEC 35/45 LBS UNBROKEN

ROPE CLIMB 2-3 REPS

10 BURPEES

REST 4 MIN.

3 SETS

IF YOU CANNOT DO ROPE CLIMBS:

BEGINNERS: AMRAP PULL-UPS IN 1 MIN. YOU MAY USE BANDS.

INTERMEDIATE: AMRAP STATIC PULL-UPS IN 1 MIN.

WEDNESDAY, OCTOBER 26, 2011

A. HANDBALANCING

BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.

INTERMEDIATE: 10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN

10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN

ADVANCED: ACCUMULATE 30 SEC OF HANDBALANCING IN MIDDLE OF FLOOR WITH OR WITHOUT A PARTNER.

OPTION FOR PART A: DO PRESS INSTEAD.

B. FRONT SQUAT

BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: BULGARIAN

C. ROW 1 MIN AFAP

REST 3 MIN

3 SETS