Wednesday, November 14, 2012

After your warm up, work on hang squat clean for about 10 minutes.

A. Advanced: Hang squat clean ladder 10 down to 1.

See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 28, 2012

95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth. You may only put the bar down after you finish a set.  

Bridge Work

B1. 5 reps of walking down the wall x 3 

B2. 5 reps shoulder openers - Make sure you are about 2 feet from the wall for this one.  Kick up into handstand and slowly open the shoulders as you come off the wall.  x 3 

Tuesday, November 13, 2012

In your warm up, practice kipping pull-ups. If you do not need practice, do a couple body line drills tp prepare for your shoulder taps.

A. See September 13, 2012
3 Rounds for Time:
shoulder taps x 30 reps (15 per arm) Be sure to mark out your parameters.
stick jumps front to back x 14 reps (Can't do these? Do box jumps).
Toes to Bar x 15 reps

Rest 5 minutes

B. 3 Rounds For Time
Kipping Pull-ups x 12
Pseudo Planche push-ups x 9 
one arm squat burpees x 7 each side 

Monday, November 12, 2012

Practice roles in the warm up.

See Oct 17, 2012
A. For Time:
The various progressions will be on the whiteboard. 

Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips


Note: Do not hurt yourself on the deadlifts. There is no excuse for poor form. Accept where you are at and don't overextend yourself.  

Your coach will provide you with various progressions.

B1. crab walk x 5 each direction x 3 sets
B2. cossack insertions x 5 each direction x 3 sets
B3. 5 roles each direction x 3 sets 

Sunday, November 11, 2012

METABOLIC WEEK  - GET YOUR SWEAT ON! 

See Thursday, October 18, 2012

A. AMRAP in 6 minutes:
12 Thrusters 55/85 lbs
12 Toes to Bar

Rest for 6 minutes.

B. AMRAP in 6 minutes:
10 lizard walks (5 per arm)
10 OHS 55/85 lbs

Rest for 6 minutes.

C1. Pancake stretch (weighted lumbar spine extensions) x 10 reps plus 30 sec hold on last rep x 3 sets

C2. 30 sec handbalancing x 3 sets

For Beginner Handabalancers, do 1 kick up plus 5 sec hold x 5 sets.
IF you have time, do 30 sec of chest to wall handstands x 3 sets

Intermediate: 5-10 heel taps and 5-10 toe taps x 3 sets. Then practice your kick up, trying to hit the 'sweet spot'.

Saturday, November 10, 2012

Last day of strength bias.  Then we go into metabolic week.

A. Turkish Get Ups
Beginners: 5, 5, 5, 5 per side; rest 2 minutes.

Intermediate and Advanced: 2, 2, 2, 2 per side, rest 2 minutes.


 B1. Ring Dips 3-5 reps @ 51x1 x 5 sets; rest 60 sec.

 B2.  KB Swings x 15 reps 55/70 lbs x 5 sets; rest 60 sec.


C. Cuban Rotations @ 3131 5-7 reps x 4 sets

No Ring Dips? Do bar dips.

No bar dips? Place your feet on a box and do bar dips.

     
     

Friday, November 9, 2012

A. Back Squats
Beginners: 5, 5, 5, rest 1 min.

Intermediate: 3, 3, 3, 3   @ 31x1; rest 1min.

Advanced: Cluster Set 1.1.1.1 rest 2 min. x  3 sets.

For the cluster set you do 1 rep, rest 30 sec x  1 rep, rest 30 sec. etc until you hit 4 reps. Then you rest 2 minutes and repeat it for 3 sets. This means you are doing 12 reps in total.


B. Thrusters x 12 85/135 lbs
zero seconds rest
Pull-ups Unbroken Kipping
rest 5 minutes
3 sets

Thursday, November 8, 2012

A. Pressing Complex
Beginners: 3 press plus 5 push press

Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.

B1. Snatch High Pulls - Go up in weight each set.
Beginners x 5 reps x 5 sets; rest 30 sec.
Intermediate and Advanced x 3 reps x 5 sets; rest 30 sec.

DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!

Not sure what a high pull is? Take a look below.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99


B2. Post Berlin Crab Walk for folks unfamiliar with step behinds into roles.

7 steps each direction x 3 sets; rest 60 sec.

For those who have been practicing the step behinds into roles:
5 each direction x 3 sets; rest 60 sec.

What the heck is a role, pronounced holay? Tomorrow is not the time to learn but if you are curious, here is Ido doing a role.

Flux Paleo Potluck this weekend!

Coach Darci and I are hosting a paleo/primal potluck this Sunday, November 11th for the Flux community! We will be celebrating our visit with special guest Odelia and we will also finally be naming our Summer Paleo Challenge winner!

Here are the details:

Location: our house (2251 McTavish)
Time: 6pm-9pm
What to bring: something yummy and paleo/primal

We look forward to celebrating with you!
Charity

Day 2 with Odelia - Roles and step behinds and QDRs

November Hours/ Holiday Classes

For the next 3 weeks our Flux class schedule has changed up a bit to take into account our special beginner/ intermediate/ and advanced Gymnastics, Movement, and Mobility classes. That being said, we are still offering regular Gymnastics, Movement and Mobility classes too (just not quite so many seeing as a large percentage of you are doing these special sessions as we train with our very special guest, Odelia)!

There is also a holiday weekend and an important weightlifting competition being held during these 3 weeks. So here's the breakdown:


Over the next three weeks:

Monday, Wednesday, Friday, and Saturday are all regular sessions

Tuesdays - regular in day - changes are:
additional WOD at 4:30pm
5:30pm beginner/intermediate session
7pm Open Gym
8-10pm advanced session

Thursday - regular in day - changes are:
5pm WOD
6pm Flux Kids
7pm Advanced sessions

Sunday - changes are (except Nov. 18th and 25th):
9am WOD
9am beginner/intermediate session at McTavish
10am Kids
11am Olympic Lifting
2pm advanced sessions

November Holiday weekend Friday, Nov. 9 to Monday, Nov. 12th
Friday, Nov. 9
9am WOD
10-4pm Advanced sessions
4-5pm Teens
5-6pm WOD

Saturday, Nov. 10
regular schedule

Sunday, Nov. 11
9am WOD
10am Flux Kids
11am Olympic Weightlifting

Monday, Nov. 12
9am WOD
10am beginner/intermediate session

Sunday, November 18th
9am WOD
10am Flux Kids - 13th
10am Movement - McTavish
11am Gymnastics - 13th
No lifting because of the weightlifting competition on Saturday, Nov. 17th at Brio in Saskatoon
2-5pm Advanced Session

As of Friday, November 23rd back on regular schedule.