A. For Time:
Run 800 meters
2 Rounds
15 kipping pull-ups
15 HSPU (you may kip)
Run 800 meters
B1. 10 back extensions with or without weight x 3 sets
B2. 6 Trap 3 raises @ 3333 x 3 sets
B3. Weighted lumbar spine holds x 10 reps plus 10 sec hold on last rep x 3 sets
Thursday, May 31, 2012
Wednesday, May 30, 2012
Thursday, May 31, 2012
A. 5 Rounds for Time: TESTING
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24
burpees x 9
See June 18, 2011. When we did this one back in June you had a 4 minute rest period between sets. Today, no rest. Compare your times.
Rest 10 min.
B. low rotations into bridge - 5 reps per direction x 3 sets.
If you are on the wall for these: 8 reps per direction x 3 sets
C. Kipping practice or muscle up practice.
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24
burpees x 9
See June 18, 2011. When we did this one back in June you had a 4 minute rest period between sets. Today, no rest. Compare your times.
Rest 10 min.
B. low rotations into bridge - 5 reps per direction x 3 sets.
If you are on the wall for these: 8 reps per direction x 3 sets
C. Kipping practice or muscle up practice.
Flux Food Talk and Paleo Potluck
Coach Darci and I want to invite all of our Flux members and their families to our ...
Flux Paleo Potluck and "Food Talk" on Saturday, June 9th!
This event will take place following the Cool Springs Ranch Pick Up and we're pleased that Sam and Janeen (and the kids) will be joining us for an evening of good real food and conversation!
Food Talk - "Real Food: Bone Broth and Canning" by Coach Darci and Farmer Janeen!
Here are the particulars:
Where: Flux Gym at 2251 McTavish St
Time: 6pm-10pm (Talk begins at 7pm)
What to Bring: Real Food Paleo Eats (If you don't know what this means just ask of us.
We want to especially encourage our new Flux members to come out and meet other Flux folks!
At this event we will also be announcing our next Flux 30-day Paleo Challenge!
Flux Paleo Potluck and "Food Talk" on Saturday, June 9th!
This event will take place following the Cool Springs Ranch Pick Up and we're pleased that Sam and Janeen (and the kids) will be joining us for an evening of good real food and conversation!
Food Talk - "Real Food: Bone Broth and Canning" by Coach Darci and Farmer Janeen!
Here are the particulars:
Where: Flux Gym at 2251 McTavish St
Time: 6pm-10pm (Talk begins at 7pm)
What to Bring: Real Food Paleo Eats (If you don't know what this means just ask of us.
We want to especially encourage our new Flux members to come out and meet other Flux folks!
At this event we will also be announcing our next Flux 30-day Paleo Challenge!
Tuesday, May 29, 2012
Wednesday, May 29, 2012
Coaches: After warm up, take 5 minutes to work on jerk technique.
A. AMRAP in 20 minutes: CREATINE PHOSPHATE
5 weighted pull-ups (no kip)!
5 jerks from rack 105/145 lbs
5 weighted ring dips
Pick a weight that you can do first 3 reps unbroken on both pull-ups and ring dips.
B. For Time: accumulate 60 of handbalancing in middle of the floor and 20 weighted pistols. Break it up as needed.
A. AMRAP in 20 minutes: CREATINE PHOSPHATE
5 weighted pull-ups (no kip)!
5 jerks from rack 105/145 lbs
5 weighted ring dips
Pick a weight that you can do first 3 reps unbroken on both pull-ups and ring dips.
B. For Time: accumulate 60 of handbalancing in middle of the floor and 20 weighted pistols. Break it up as needed.
Tuesday, May 29, 2012
A. On a 2-3 minute clock:
Sprint 400 meters
In the remaining time, do AMRAP Toes to Bar.
Rest 2-3 min.
4 sets
Please post total number of toes to bar.
B. For those competing in BCBB. Technical work on snatch.
3 position Snatch Balance - 1 rep x 5 sets
B. If you are not competing: Do 50 OHS in as few sets as possible @ 75/95 lbs.
Sprint 400 meters
In the remaining time, do AMRAP Toes to Bar.
Rest 2-3 min.
4 sets
Please post total number of toes to bar.
B. For those competing in BCBB. Technical work on snatch.
3 position Snatch Balance - 1 rep x 5 sets
B. If you are not competing: Do 50 OHS in as few sets as possible @ 75/95 lbs.
Monday, May 28, 2012
Adding another 6am and 7am WOD starting next week!
We have added a 6am WOD and a 7am WOD on Tuesdays starting June 5th!
Coach Charity
Coach Charity
Sunday, May 27, 2012
Monday, May 28, 2012
A. 20 minutes of technical work for hang squat clean for beginners, or if you think you just need the practice.
Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011.
95/135 lbs.
You must do 10 reps unbroken (ie, don't put the bar down). Then 9 reps unbroken and so forth.
rest 10 min.
B. Complete 20 TGU. Not for time. 10 reps per arm. 35/55 lbs.
Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011.
95/135 lbs.
You must do 10 reps unbroken (ie, don't put the bar down). Then 9 reps unbroken and so forth.
rest 10 min.
B. Complete 20 TGU. Not for time. 10 reps per arm. 35/55 lbs.
Sunday, May 27, 2012
For those who need a rope climbing tutorial, take 5 minutes with the coach. Extra joint prep for the rest of you.
A. For Time:
Rope Climb x 3
400 meter run (new 400 meter course)
10 burpees
3 Rounds
B. Ring Dips
@30x1 x 4-5 reps weighted
rest 2 min x 4 sets
C. 1 bridge with 5 sec hold x 3 sets, Advanced do bridge push-ups or 1 arm or 1 leg - 3 reps x 3 sets
A. For Time:
Rope Climb x 3
400 meter run (new 400 meter course)
10 burpees
3 Rounds
B. Ring Dips
@30x1 x 4-5 reps weighted
rest 2 min x 4 sets
C. 1 bridge with 5 sec hold x 3 sets, Advanced do bridge push-ups or 1 arm or 1 leg - 3 reps x 3 sets
Saturday, May 26, 2012
Class Schedule Additions
Hello Flux Athletes!
We are adding a 6am class and 7am class on Tuesday mornings starting in June!
As many of you know we have a number of Flux coaches and athletes heading to Berlin for a Movement Camp with our mentor Ido Portal in August! To help these folks prepare, there will be a trial run of an advanced hand-balancing class offered a couple of times a week.
This class is for athletes who are advanced enough in their hand-balancing that they can be self-directed and work independently. It is a class where the coaches will be working on their own hand-balancing, not coaching others! We're happy to open this class up to those who feel they are ready, but to be sure, please ask Coach Darci or Coach Charity.
Happy Spring!
Charity
We are adding a 6am class and 7am class on Tuesday mornings starting in June!
As many of you know we have a number of Flux coaches and athletes heading to Berlin for a Movement Camp with our mentor Ido Portal in August! To help these folks prepare, there will be a trial run of an advanced hand-balancing class offered a couple of times a week.
This class is for athletes who are advanced enough in their hand-balancing that they can be self-directed and work independently. It is a class where the coaches will be working on their own hand-balancing, not coaching others! We're happy to open this class up to those who feel they are ready, but to be sure, please ask Coach Darci or Coach Charity.
Happy Spring!
Charity
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