Sunday, March 3, 2013

A. Either CINDY or NANCY (with rowing)
If you are doing Cindy, check Friday's wod for details.


Nancy - For Time
5 Rounds
Row 400 meters
15 OHS 65/95 lbs


B1. straddle ups x 3 reps x 3 sets
B2. pancake stretch x 10 reps plus 30 sec hold x 3 sets
B3. Bridges or back walkovers x 3 reps x 3 sets

C. Cuban rotations x 5-7 reps x 4 sets

Saturday, March 2, 2013

A. Snatch
Beginners: 5, 5, 5, 5 From the blocks
Intermediate: 2 hang power snatch plus 2 power snatch x 5 sets
Advanced: Daily Max, down 20 lbs for 2 reps x 2 sets

B. Push Press
Beginners: 5, 5, 5, 5
Intermediate and advanced: 2-3 reps x 4 sets. Go up in weight if you hit 3 reps.

C. Tabata Toes to Bar x 8 sets
Beginners: 7, 7, 7, 7; rest 2 min
Intermediate: AMRAP in 60 sec x 5 sets; rest 2 min.

Friday, March 1, 2013

A.  Overhead Squats
Beginners: 5, 5, 5, 5

Intermediate and advanced: 3, 3, 3, 3
Advanced must snatch the bar from floor.

B.  BENCHMARK CINDY - See March 21, 2012 and Jan 10, 2013
20 MIN AMRAP
5 pull ups
10 push ups
15 air squats

Beginners: have your coach adjust the reps for you and do AMRAP in 4 min x 4 sets. Rest 3 min.

Exciting News!

Did you know that Sandi Klemper of Flux CrossFit made the Commonwealth's Olympic Weightlifting ranking of the top 25 lifters in the 75 kg category?

After watching the Oscars and witnessing a sea of emaciated bobble headed women you appreciate even more the likes of Sandi and other female weightlifters who are grinding it out daily.

Folks, gender progress is not inevitable! Too many young girls continue to idolize and identify with skinny and weak while young boys are still socialized to take up space, often at the expense of others.

The message for young girls continues to be one of retreat while the message for young boys continues to be one of expansion.

Female weightlifters face a double battle - the larger battle against the misogyny of pop culture as well as the battle within the weightlifting community itself.

http://www.refinery29.com/2012/08/34939/zoe-smith-sexism

Flux Toddlers Starts March 3rd, 2013

Yes, we are going to give our Flux toddler class a trial run for March and April!

Coach Sandi and I will be holding our new Flux class for toddlers (ages 2+) on Sunday mornings at 9am at our McTavish gym beginning this Sunday, March 3rd. These little athletes will focus mostly on gymnastics, mobility, and movement.  It will be fun!

To register please email Coach Charity at fluxregina@gmail.com.

Thursday, Feb 28, 2013

A.  Front Squats x 4-5 reps x 3 sets; rest 2 min
If you hit 5 reps go up in weight, if not, stay at the same weight

B. Power Cleans
Beginners: from the blocks 3 reps x 5 sets; rest 2 min

Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min.

Advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min.

C.  Tabata Wall balls x 8 sets. Have your partner count reps for you. 

Wednesday, February 27, 2013

A. Advanced only 1-5 muscle ups x 5 sets; rest 2 min

Everyone:
A1.  Snatch pulls
3, 3, 3, 3
Advanced should do these @ approximately 20 lbs over their max snatch. If you do not know what your 1RM snatch is do not do the advanced weight.
rest 60 sec

A2. Ring Dips
Beginners: 30 sec eccentric on rings or bars x 4 sets; rest 60 sec. 
 Intermediate: 1-5 ring dips x 4 sets; rest 60 sec.
Advanced: support hold ring dips x 4 sets; rest 60 sec.

A3. Pull-ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate: 1-5 reps of chin ups or pull ups; rest 60 sec.
Advanced: 1-5 archers at the appropriate progression; rest 60 sec. 

Tuesday, Feb 26, 2013

A. Back Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep every 30 sec @ 85% of your max x 10 sets.
If your back squat is under 200 lbs, you will have to go closer to 90%.

B1. Double unders
Advanced: AMRAP in 60  x 5 sets; rest 60 sec. 
Intermediate: AMRAP in 2 minutes x 5 sets; rest 60 sec.
Beginner: 30 double under attempts x 5 sets; rest 60 sec.

B2. OHS
Advanced: 21 reps unbroken 105/155 lbs x 5 sets; rest 60 sec.
Intermediate: 10 reps unbroken x 5 sets; rest 60 sec.
Beginners: From the rack x 5 reps x 5 sets; rest 60 sec.

Monday, February 25, 2013

A. hang cleans
Beginners: From the blocks 5, 5, 5, 5 (be sure to warm up hitting three different positions: tall, almost parallel and then full squat).

Intermediate and advanced - no blocks: 3, 3, 3, 3

B. Rowing x 500 meters
     Shoulder taps x 60 (be sure to mark out your parameters for your hands).
     Toes to Bar x 25
     burpees x 20
     rest 5 minutes
     3 sets

Should finish in approximately 4-5 minutes. 

Sunday, February 24, 2013

A1. Back Squat
Beginners: 5, 5, 5, 5; rest 60 sec
Intermediate: 3, 3, 3, 3; rest 60 sec
Advanced: Max, down 10 kg for 2 reps x 2 sets; rest 60 sec


A2. Pulling
Beginners: 5, 5, 5 Elevated heel ring pull ups or 30 sec eccentric x 5 sets; rest 60 sec.
Intermediate: 1-5 x chin ups or pull ups x 5 sets; rest 60 sec.
Advanced: Archers 1-5 reps x 5 sets; rest 60 sec.

B. AMRAP in 7 Min: This is a workout from the CrossFit Open of 2011. Go online and check where you would have ranked in Western Canada and the world.
3 thrusters 100/65 lbs
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
9 thrusters
9 chest to bar pull ups...

Less advanced (those who are just getting a kipping pull-up, do chin over the bar pull ups)
Beginners:
7 thrusters - rest 30 sec.
7 ring rows - rest 30 sec
5 sets