Saturday, December 31, 2011

A. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

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

Advanced: Max, - 15 to 25 lbs x 2 reps x 3 sets; rest 2 min.

B. Finish your pull-ups before you begin your push-ups

Tabata kipping chest to bar pull-ups x 8 reps

20 sec of work and 10 sec of rest

Rest 2 min.

C. Tabata push-ups x 8 reps

20 sec of work and 10 sec of rest

This will be a short workout. Take the extra time to work on bridges.

Flux CrossFit Late Cancellation & No-Show Policy and Fees

Flux CrossFit Late Cancellation & No-Show Policy and Fees

All Flux members are required to give appropriate notice when canceling out of a group class or private session.

Regular Program:
(WOD/ Gymnastics/ Movement/ Mobility/ Weightlifting)
8-hour notice - no fee
less than 8-hours notice - $5 penalty

Semi/Private Sessions:
24-hours notice - no fee
12-hours notice - half the cost of session
less than 12-hours notice - full cost of session

Teen Program:
8-hour notice - no fee
less than 8-hours notice - $15 penalty

Our rationale for the policy:

Coach Darci individualizes the programming to suit the needs of the athletes who are signed up. This takes extra time and is more work in her daily schedule. More importantly, it is important to respect your fellow Flux athletes so that everyone has the opportunity to register for the spot in class that you have taken up. At Flux we pride ourselves in keeping our classes capped so that our coaches can give every athlete close attention. This means that if athletes do not cancel with enough notice, the folks on the wait list are not able to register for the session.

For semi-private sessions - our coaches are busy and often booked up. It is important that we have enough notice to be able to share this time with other folks.

For the teen program - we schedule extra coaches depending on the number of teens coming to class. With enough notice we can make alternative arrangements.

Thank you for your understanding and ongoing support!

Reminder January Schedule Changes

In response to our athletes' comments we have changed things up with our classes starting next week!

1.) A new Gymnastic classes has been added at noon on Tuesday. We now offer Gymnastics classes four times a week (Sunday 1:30pm, Tuesday 12pm and 7:30pm, Thursday 7:30pm) and for those who like tumbling and movement complexity we have a Movement class on Sundays (12:30pm).

2.) Olympic Weightlifting sessions are four times a week (Sunday 2:30-4:30pm, Monday 7-9pm, Wednesday 5-7pm, Friday 7-9pm). Note the new time for Wednesday!

3.) We have changed the WOD times on Wednesday to help those folks who work later (Wednesday WODs at 7pm and 8pm).

As always we look forward to working with you to meet all of your goals!

Friday, December 30, 2011

A. Press

Beginners: 5, 5, 5 @ 12x1; rest 2 min.

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

Advanced: Max -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.

B. Power Clean and Jerk/push press x 7 reps 105/145 lbs

KB Swing x 10 reps 50/70 lbs

Burpees x 10 reps

5 sets

Rest 5 min.

Thursday, December 29, 2011

A1. Front Squats

Beginners: 5, 5, 5; @ 22x2, rest 2 min

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

Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

A2. Pull-Ups

Beginners: 1 negative x 3 sets; rest 1 min.

Intermediate: 1-5 chin-ups x 4 sets; rest 1 min.

Advanced: 1-5 weighted pull-ups Don't Cheat, ie. Kip! x 4 sets; rest 1 min.

B. For Pull-Up Beginners Only:

1 concentric with assistance x 3 sets; rest 1 min.

B. AMRAP in 6 Min

Toes to Bar x 10

Row 200 meters

Rest 6 min.

In your rest period practice handbalancing.

Repeat Part B.

Wednesday, December 28, 2011

A. Back Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min

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

Advanced: Go to Max, -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5, 4, 3, 2, 1

HSPU

Barbell Jumping Squats 95/135 lbs

Rest 5 min.

Repeat

You may kip the HSPU but if you have 3 static unbroken I would prefer you did them static.

Beginners: air squats, but double the reps and push-ups 5 down to 1.

If you are adding height to do your HSPU, make it a height at which you can do no more than 3 in a row.

Tuesday, December 27, 2011

A. Front Squat

Beginners: @22x2, 5, 5, 5; rest 2 min.

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

Advanced: Max - 15 to 20 lbs x 2 reps x 3 sets; rest 2 min.

B. Row 1 min @ 90 %

Rest 4 min

5 sets

In your rest period do one set of cuban rotations @ 3111 8, 6, 4 and go up in weight each set. Then also do 3 reps of elegant gymnastics pose per each rest period. So each rest period has one set of cuban rotations and one set of elegant gymnastics pose.

Saturday, December 24, 2011

End of Skill Week!

I have seen big improvements in people's static pull-ups and push-ups.

A. 3 Squat Clean and Jerks @ 120/180 lbs

zero seconds rest

10 burpees AFAP

2 arms only rope climbs

rest 5 minutes

4 sets

If you cannot climb the rope arms only use your legs.

If you cannot climb the rope do either 3-5 pull-ups or 5 perfect ring rows.

If you are very new to the clean and jerk do 7 reps at a much lighter weight.

B. Pushing

Beginners: Find your Max push-up for depth, add some height and do 2-3 reps for 4 sets; rest 1 min.

Intermediate: 1-5 reps on the minute for 7 min.

Advanced: 1-3 PPP on the minute for 7 min.

More Advanced: 1-3 PPP on the rings x 5 sets; rest 2 min.

Friday, December 23, 2011

A. TGU 2 reps x 4 sets; rest 2 min.

B. Do 1 deadlift every 30 sec for 5 min. 225/335 lbs

C. crab walks x 2(walk back to the start of the line)

frog jumps x 2 (walk back to the start of the line)

lizard walks x 2 (walk back to the start of the line)

pike into handstand x 2 (walk back to the start of the line)

3 sets

Holiday Hours and Holiday Wishes from Flux!

Holiday Wishes from Flux!

The entire Flux CrossFit coaching team wishes you and yours a very happy, healthy, and safe holiday! We look forward to continuing to work with all of you to help you achieve your 2012 goals!

We also want to say a very big thank you to all of you for your thoughtful sentiments, gifts, and warm wishes! We even had a visit from Santy - and s/he should know the clocks are in sync and up both in the gym and in the communications centre!

All the best for a very merry season!

Darci and Charity

Oh and by the way ... Santa has decided that paleo treats move folks up the "nice" list!

Flux Holiday Hours

Saturday, Dec. 24th

Come get in a holiday workout before the festivities begin ...

9am WOD with Coach Ariane

10am WOD with Coach Ariane

Sunday, Dec. 25th and Monday, Dec. 26th - Closed

Tuesday, Dec. 27th thru Saturday, Dec. 31st- Regular Hours

We encourage all of our Flux athletes to come get in a FUN workout on New Year's eve!

Sunday, Jan. 1st and Monday, Jan. 2nd - Closed