Saturday, March 31, 2012

A. If you didn't squat yesterday: Front Squats at 22x2, 5,5,5
If you did squat yesterday: Handbalancing

B. Row 500m
21 Thrusters (65/95)
Row 500m

Rest 10 minutes and repeat.

Flux Schedule for next week - Changes and Easter Weekend update

Now that we've been in the new space for a few weeks, we're fine tuning the schedule according to our your needs. The major changes have been made to Tuesday evenings. Here's what Tuesday evening looks like now:

Tuesday Evenings all at 13th Ave

5:30pm Mobility and Pre-Hab at 13th Ave

6:30pm WOD at 13th Ave

7:30pm Gymnastics at 13th Ave

8:30pm Open Gym at 13th Ave

For Easter weekend here is the schedule:

Friday, April 6th

9am WOD at 13th Ave with Coach Mieka

10am WOD at 13th Ave with Coach Mieka

Saturday, April 7th

10am WOD at 13th Ave with Coach Jane

11am Gymnastics at 13th Ave with Coach Lucy and Coach Jane

12pm Open Gym with Coach Lucy

Sunday, April 8th

10am WOD at 13th Ave with Coach Mieka

11am Gymnastics at 13th Ave with Coach Mieka and Coach Ariane

12pm Olympic Weightlifting with Coach Ariane

No Kids Classes and No Movement Class on Sunday

Friday, March 30, 2012

A. If you squatted yesterday, do: L Sits 8 sec hold x 5 sets; rest 60 sec.

If you didn't squat yesterday, do Back Squats @ 22x2 5, 5, 5; rest 2 min.

B. Muscle ups AMRAP in 60 sec x 3 sets; rest 2 min.

Or, AMRAP kipping pull-ups

AMRAP RIng Rows

C1. Trap 3 raises @ 2222 8 reps x 3 sets

C2. 1 legged back extensions @ 30x3 8 reps per leg x 3 sets

D. Run 200 meters

15 KB Swings

4 Rounds for Time (200 meters is to the telephone pole and back).

Thursday, March 29, 2012

A. Front Squat @ 22x2, 5, 5, 5

Or, if you squatted yesterday, power cleans.

Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, or you catch it on your chest, redo the lift and do not go up in weight.

Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.

B. Testing: See December 8, 2010 and January 19 2011

21-15-9

Power Cleans 95/135 lbs

Box Jumps 20/24"

Burpees

Wednesday, March 28, 2012

A. Back Squat @ 22x2, 5, 5, 5

Or, if you squatted yesterday, power cleans.

Beginner: from blocks. Don't worry about numbers and reps. Just practice for 20 min. If you perform the movement properly, add weight. If you make the weight, but you are in the splits, you muscle it up, or you catch it on your chest, redo the lift and do not go up in weight.

Intermediate and Advanced: Max, then 10 to 20 lbs down for 2 reps x 3 sets; rest 2 min.

B. For Time:

3 rope climbs (use your legs, jump, whatever)!

30 foot lizard walk

15 push jerk 65 lbs

4 Rounds

Tuesday, March 27, 2012

A. Front Squat @ 22x2, 5, 5, 5

If you squatted yesterday, hand balancing practice today.

Beginners: 30 sec chest to wall handstand. Focus on breathing and body line.

Intermediate and Advanced: 45 sec chest to wall then 10 heel taps and 10 toe taps and 15 handblancing attempts.

B1. Ring Dips x 1-3 reps @ 51x1 x 3 sets; rest 30 sec.

B2. l legged back extensions @ 30x3 8 reps per leg x 3 sets; rest 30 sec.

If you do not have a ring dip, please do 10 sec negative x 2 reps

IF you have no trouble doing 3 reps consecutively at that tempo, please do Bulgarian Ring Dips with the same tempo.

C. Every 3 minutes run 20 meters there and back x 6 times = 120 meters, followed immediately by 30 double unders x 5 sets.

Monday, March 26, 2012

A. Back Squat @ 22x2, 5, 5, 5; rest 2 min.

Take a solid 15 minutes to warm up. Choose your weight wisely.

B. DT

5 Rounds for Time

12 deadlifts 105/155

9 Hang power Cleans 105/155

6 push jerks 105/155

See January 12, 2011 and June 1, 2011

Sunday, March 25, 2012

A. Back Squat @ 22x2 5, 5, 5; rest 2 min. Remember, always start with an empty bar, and then do at least 3 warm up sets before you begin your working sets.

B. AMRAP kipping pull-ups in 45 sec x 4 sets; rest 2 min.

C. FOR TIME: Row 21 Calories followed immediately by 15 burpees x 4 sets; rest 3 min.

Saturday, March 24,2012

A. Handbalancing

Beginners: 30 sec chest to bar x 4 sets

Intermediate and advanced: 10 heel taps and 10 toe taps

15 Handbalancing attempts

B. 5 power cleans 95/135 lbs

25 double unders

5 Rounds

Rest 10 min.

C. Push Press x 10 75/125 lbs

Toes to Bar x 10

AMRAP in 5 min

Food Talk with Head Coach Darci

Coach Darci will be giving a talk on Food and Nutrition for all Flux CrossFit members on Thursday, April 12th at 7:30pm!

Coach will be discussing the following topics:

paleo, sugar, inflammation, cholesterol, fats, food and mental health, importance of sleep, and supplements

The event will be held at our new location 3424 13th Avenue. It is open to all Flux CrossFit members.