May 1, 2012

A. 10 Power Clean and Jerks 95/135 lbs
     20 Box Jumps 20/24"
     30 Kettlebell Snatches 35/50 lbs
     30 ft lizard walk
     20 Kipping Pull-Ups
     800 meter run
     Rest 10 minutes and repeat x 2-3 times

April 30, 2012

Regional Event # 1

For those doing hspu, take 10 minutes to work on kipping hspu.  For the rest, use that time to establish with your coach the appropriate dose response.

Take at least 5 minutes to warm up for the deadlift.  If you do not have a max deadlift of at least 325/205, be sure to scale the weight.


A.  Dianne
21-15-9
Deadlifts 225/155 lbs
HSPU You may kip.


B. 5 pistols per leg plus push-up x 5 sets; rest 2 min.  Your coach will give you progressions.
      

Sunday, April 29, 2012

A.  Row 1000 meters
      
    Rest 10 minutes

Repeat

Rest 10 minutes

In your first rest period work on low rotations into bridge and in your second rest period work on handbalancing.

B.  Pushing
Beginners: If you do not have a push-up, find your max depth for one, add some height and do 5-6 reps x 5 sets; rest 2 min.  DON'T CHEAT!

Intermediate: Just recently achieved a push-up? Do 2-4 push-ups every 90 sec x 5 sets

Advanced: Pseudo planche ring push-ups - 3-5 reps x 5 sets; rest 2 min.

Saturday, April 28, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1 RM, then down 20-30 lbs for 2 reps x 3 sets.

B.  5 chin-ups
      5 burpees
      AMRAP in 2 min.
      rest 2 min
      5 sets

Beginners: Ring Rows

    

Friday, April 27, 2012

A. Front Squats

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max for 1 rep, then down 20 lbs to 2 reps x 3 sets

B. 5 Rounds for Time:

Push Press x 7 85/125 lbs

Double Unders x 20

Box Jumps x 15 20/24 "

Thursday, April 26, 2012

A. If you did yesterday's met con, please go to B. If you didn't do yesterday's met con, do Part A.

Cleans from floor:

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 20 lbs and do 2 reps x 2 sets

B. 1 arms only rope climb (from seated position)

12 Toes to Bar

30 ft lizard walk

7 Pseudo Planche Ring Push-Ups

rest 3 min

6 sets

Flux CrossFit and Roller Derby this weekend!

Pile O' Bones Derby Club and Flux CrossFit present ...
A One Night Derby Stand-Off this Saturday!

When: Saturday, April 28th at 7pm
Where: Caledonia Curling Club

Coach Darci and I would like to get a big Flux group together to cheer on all our Flux participants!
Let us know if you need tickets - and we will make it happen!

Tickets $12 in advance and $15 at the door - Kids under 10 get in for free!

Spring Fling 2012 at CrossFit Regina

It's that time of year again! CrossFit Regina is hosting their annual Spring FLing competition on Saturday, May 26th. If you would like to compete come and talk to Coach Darci or Coach Charity!

To register go to http://www.crossfitregina.com/springfling2012/

Here are some photos from previous competitions.

Wednesday, April 25, 2012

A. Clean grip Deadlift

Beginners: 5, 5, 5

Intermediate and Advanced: 3, 3, 3, 3

B. AMRAP in 4 MIN;

Squat Cleans x 5 105/145 lbs

Ring Dips x 5

Rest 5 MIN.

C. AMRAP in 3 MIN:

20 double unders

5 burpees

Tuesday, April 24, 2012

A. Squat - During your rest, work on kipping technique (if you need the practice).

Beginners: 5, 5, 5, 22x2

Intermediate: 3, 3, 3, 3

Advanced: Bulgarian

B. For Time:

400 meter run (new 400 meter course has been established)

21 KB swings

12 pull-ups

1 Round

rest 5 min

3 sets

In your rest period, work on low rotations into bridge.