Wednesday, October 3, 2012

A.  Every 2 minutes for 5 minutes, do 2 power cleans plus 5 front squats 145/235 lbs.



B1. AMRAP Unbroken Ring dips  x 4 sets.  Must have a turn out at the top of the movement; rest 30 sec.


No Ring Dip? Do bar dips.
No Bar Dip? Do Cuban rotations @ 3131 x 6-7 reps x 4 sets; rest 30 sec. If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B2. Good Mornings @ 3131 x 6-7 reps x 4 sets; rest 30 sec.

If you hit the top end of the movement, add weight. If you only hit 6, stay at the same weight.


B3. 1-5 Static chest to bar pull-ups @ 30x1 x 4 sets; rest 30 sec.

No chin ups or pull-ups but close? Use a spot x 3 reps @ 30x1 x 4 sets; rest 30 sec.

Can't hold yourself over the bar? Do 3-5 ring rows @ 52x2 x 4 sets; rest 30 sec.


Can hold yourself over the bar but you still require too much assistance to pull yourself up? Do 20 to 30 sec eccentric x 1 rep x 4 sets; rest 30 sec.

Tuesday, October 2, 2012

A. Push Press (25 minutes)
Beginners: 5, 5, 5; rest 120 sec.

Intermediate: 3, 3, 3, 3; rest 120 sec.

Advanced: Max, then down 15-30 lbs x 2 reps x 3 sets; rest 120 sec.

Take 15 minutes to practice the snatch for Part B.

B. Every 30 sec for 5 minutes, do 1 hang power snatch and 1 power snatch at approximately 70% of your max power snatch.

Note that the percentages are just a guideline.  The more advanced you are the closer you will have to work at around 60%. Beginners will be closer to 80 to 90%.

Monday, October 1, 2012

A1. Back Squats
Beginners: 1 and a 1/4 squats @ 31x1 x 5-7 reps x 3 sets; rest exactly 60 sec.

Intermediate: 3, 3, 3, 3; rest exactly 60 sec.

Advanced: Find your max, drop 15 to 30 lbs and do 2 reps x 3 sets; rest 60 sec.


A2. Pulling
Beginners: If you can hold yourself over the bar with scaps retracted and depressed for 5 seconds, do a 20-30 sec eccentric x 1 rep x 3 sets; rest exactly 60 sec.

If you can't hold yourself over the bar, do 3-5 ring rows @ 52x2 x 4 sets; rest exactly 60 sec.


Advanced: Unbroken static muscle-ups x 4 sets; rest exactly 60 sec.


For today, only those who can perform unassisted muscle ups should do advanced.  If you require a spot, regardless of how minimal, work on your pulling strength with false grip pull-ups x 2-3 reps x 4 sets; rest exactly 60 sec.

 If you only have 1 false grip muscle up, do 1 rep, rest 30 sec, do another rep x 4 sets; rest 60 sec. This means a total of 2 reps per set.


B. Sandbag cleans from the ground to shoulder x 7 reps per side - 35 lbs/60 lbs
     50 meter sprint there and back x 2 = 200 meters in total.
    Rest 2 minutes.
3 sets

How to Make Gains in Gymnastics

Ok fine folks!


 Please read this and take my advice.

One of the most important distinctions between gymnastics and CrossFit metcons is that the former focuses on small motor skills while the latter focuses on gross motor skills.  This means that when doing gymnastics based movements you can't simply give it your all and hope for the best.  You must be more detailed! The golden rule of strength training is PROGRESSIVE OVERLOAD.  For the most part, bodyweight movements become increasingly complex by increasing the LEVER LENGTH. With weight lifting, it is much less complicated - if you add more weight to the bar compared to last time, you know you are getting stronger.  This means that when you are doing a bodyweight movement, you must MEASURE!  Here's an example using the HSPU. Let's say you are working on both the concentric and eccentric phase of the movement and you are in a pike position.  What should you measure? You measure and RECORD your hand placement, your foot placement and your head placement.  Otherwise, how do you know if you have progressed the next time if you have nothing to compare it to?

PAY ATTENTION TO THE DETAILS

On the press to handstand, ask yourself, is my head touching the wall? How many plates are required to press up? How far are my hands from the wall.  For the pull-up and chin-up, is part of my body touching the bar at my peak contraction? Am I reaching with my neck? Am I protracting? How far apart am I placing my hands? You need to ask yourself all of these questions.

Next week, we will be testing your 3-4 rep max on the hspu. Please make sure you have all of the details figured out before that.

- Coach Darci

Flux CrossFit is hosting the Saskatchewan Provincial Championship this Saturday!

Flux CrossFit's Saskatchewan School of Champions Weightlifting Club is proud to be hosting the Saskatchewan Provincial Open Weightlifting Competition this Saturday, Sept. 29th at Flux CrossFit!

The competition schedule is as follows:

Women's Competition (all weight classes) begins at 10am

Men's Competition (up to and including 85kg weight classes) begins at 12:30pm

Men's Competition (weight classes - 94kg, 105kg, 105+kg) begins at 2:30pm

For Flux members there is a 9am Gymnastics Class and a 10am Movement/Mobility class at our McTavish street gym!

We welcome spectators! 

Flux CrossFit is located at 3424 13th Avenue. 

Friday, September 28, 2012

A.  Power Cleans

Beginners:  Work on technique for 20 minutes.  As long as your form is decent, don't be scared to put a little weight on the bar. Weightlifting and failing go hand in hand!

Intermediate: Power clean 3, 3, 3, 3

Advanced: After 5 minutes of warm up drills. HIgh pulls, hang power, scarecrow, etc, take 15 minutes and find a 3 RM touch and go power clean.


B1. Strict Pull-ups or muscle ups.
Beginners: 30 sec eccentric weighted pull-up plus 10 sec of scapula arching x 5 sets; rest exactly 30 sec.

Intermediate: 1-5 chin-ups @ 30x1 x 5 sets; rest exactly 30 sec.

Advanced: AMRAP UNBROKEN strict muscle ups x 5 sets; rest exactly 30 sec.

So far, we have approximately 5 Fluxers that can perform 3 -5 strict muscle ups for multiple sets. Keep at it!


B2. Shuttle sprints the length of the astro turf. Run around the cone, just like at the BCBD.
There and back x 6 x 5 sets. (One length = one rep. So there and back = 2 reps); rest exactly 120 sec.

Thursday, September 27, 2012

A. Snatch from the Blocks
Beginners: Power - technical work for 20 minutes.

Intermediate: 3, 3, 3, 3,


Advanced: Hit a Max in 20 min. One set of doubles.



B1. HSPU
Beginners: Pike position x 5-7 reps x 5 sets; rest exactly 30 sec.

Intermediate: On a box. 5-7 reps x 5 sets; rest exactly 30 sec.

Advanced: Chest to wall x 1-5 reps x 5 sets. Or, handbalancing with hspu eccentric.  You can also elevate if you are so awesome that 5 reps is too low; rest exactly 30 sec.

Remember that with all of the variations, you are in a triangle position. Your hands and head should NOT line up with each other; your head should several inches ahead.  Also, only go slightly wider than your handbalancing width.


B2. Cossak Insertions - 7 reps each direction x 5 sets; rest exactly 30 sec.


B3. Good Mornings x 10 reps x 5 sets; rest exactly 30 sec. Go up in weight with each set.

Reminder - Weightlifting Competition this Saturday

Hi Folks,
I just wanted to remind you that we have around 11 athletes competing in the weightlifting competition this weekend. Our athletes have been working hard and are ready to compete.  We still have a gymnastics and a movement/mobility class scheduled for Saturday. These will take place on McTavish.   The weightlifting competition starts at 10 am and goes until around 4 pm.  Come on out and cheer the Fluxers on!

Why We Don't "Stretch" at Flux

Please listen to this YouTube clip on mobility. In it, Dr. Andrea Spina explains the difference between mobility and flexibility.  Those of us who attended the Movement Camp in Berlin had the good fortune to learn from Dr. Spina. We attended about 8 hours of lecture of Dr. Spina and covered many topics: including mobility, anatomy, movement patterns, fibrosis and the myofascial continuum.

Here's an excerpt from his interview on flexibility versus mobility.

"Flexibility and stretching does not decrease the chance of injury.  Flexibility is the ability of an articulation to achieve a range of motion passively.  For example, if you are passively doing the splits or passively sitting in a stretch, just because you can passively achieve a range of motion in a joint or articulation doesn't mean it will translate into an ability to utilize that range of motion in a functional movement pattern or a particular sport oriented movement... Mobility is flexibility plus strength and control...Just holding a static position doesn't get you to a point where you are strengthening the ranges of motion."

Wednesday, September 26, 2012

A1. Toes to Bar
Beginners: 5-7 strict knees to chest x 4 sets; rest 30 sec.

Intermediate: AMRAP in 60 sec x 4 sets; rest 30 sec.

Advanced: Unbroken x 4 sets; rest 30 sec.


A2. Back Squats
10 reps  @ 30x0 x 4 sets; rest 30 sec.  If you can't follow the tempo the weight is too heavy.


B.  Backwards sled pulls x 30 meters x 4 sets. Rest 4 minutes. In your rest, work on handbalancing.  Unless you are new to Flux you should have an idea of where you are at in your progressions.