Tuesday, April 2, 2013

A. On a 2 minute clock:
20 Unbroken back squats @ 40- 50% of your 1RM @ 00x0 (from the rack)
AMRAP chest to bar kipping pull ups

Rest 6 minutes

Repeat Part A.

Rest 6 minutes


B. 12 minute AMRAP:
Clean  x 10 85/125 lbs
Kipping Muscle ups x 5
HSPU x 5 (you may kip)

Monday, April 1, 2013

A. 5 minute AMRAP
Deadlifts x 10 155/ 225
Box Jumps x 10 20/24"

Rest 5 minutes

B. 5 Minute AMRAP
Toes to Bar x 5-10
Ring Push Ups x 5-10

Rest 5 minutes

C. 5 Minute AMRAP
Double Unders x 20
Burpees x 10

Rest 5 minutes.

D1. Cuban rotations x 5-7 reps x 3 sets

D2. Back Extensions x 10 reps x 3 sets

D3. Jefferson Curls x 10 reps x 3 sets

Start anywhere in the rotation

Sunday, March 31, 2013

A. 12 min AMRAP

Shoulder Taps x 20
Toes to Bar x 5-15
Kettlebell Snatch x 7 per arm 35/55 lbs

Rest 10 minutes

B. 1000 meter row for time

No Flux Kids' Classes tomorrow

Hi Folks,

Just a reminder that there are no Flux Kids classes tomorrow on Easter Sunday!
Happy egg hunting, snow-fort building, ice chipping, or whatever else gets you outside in the sun!

See you on Thursday!
Coach Charity

Saturday, March 30, 2013

Last Day of Our Strength Bias. On Sunday we begin a week of anaerobic and aerobic work.

A. Clean and Jerk
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Daily Max - no doubles

B. Every 4 minutes, do:
5 thrusters 95/135 lbs
10 kipping pull-ups
6 sets

Friday, March 29, 2013

A1. Back Squats
Beginners, Intermediate and Advanced:
5-7 reps @ 00x1  x 4 sets; If you hit 7 reps, do up in weight; rest 30 sec.


A2. Pull ups
Beginners: 30 sec eccentric x 4 sets; rest 60 sec.
Intermediate and Advanced: AMRAP strict in 30 sec chin up or pull up x 4 sets; rest 60 sec


B. 30 sec of AMRAP push ups
       rest 30 sec.
     30 sec of AMRAP burpees
      rest 30 sec.
    30 sec of AMRAP barbell jumping squats (beginners do air squats) 65/95 lbs
     rest 2 minutes
     3 sets
On your last set, don't take your two minutes of rest. Instead, immediately do:
150 double unders for time
   





  

Thursday, March 28, 2013

http://games.crossfit.com/workouts/the-open/2013#tabs-4

CROSSFIT OPEN WOD 13.4

AMRAP in 7 minutes:
95/135 lb clean and jerk x 3
toes to bar x 3
clean and jerk x 6
toes to bar x 6
clean and jerk  x 9
toes to bar x 9
clean and jerk x 12
toes to bar x 12
and so on for 7 minutes.
Make sure you read the standards for both movements.

Charles Poliquin "The (Many) Negatives of Aerobic Training

"What about the cardio?" This is the question often posed to me at Flux. Much of this obsession with long distance running began with the aerobics craze in the 80s.  Read below to understand the difference between aerobic and anaerobic and more importantly, how each affects weight gain and weight loss - in particular weight gain around the abdominal region.


 The following articles are written by Charles Poliquin, a very well respected exercise physiologist who has worked with countless olympic and other high performance athletes. You don't need to do crazy amounts of cardio to lose weight! In fact, long slow duration activity may hinder your weight loss goals, increase inflammation and raise cortisol levels.


http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx


Take a look at the article below, also by Poliquin on the different types of belly fat and what they mean.  Again, the best way to combat belly fat? High intensity Training!

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/698/Belly_Fat__Lose_It.aspx

Wednesday, March 27, 2013

Rest day for those during CrossFit 13.4 tomorrow.

A. AMRAP in 20 minutes:

HSPU No Kip x 1-7 reps Chest to wall
L-Pull Ups x 1-7 reps
Strict Skin the Cats x 1-5 reps

B1. Cuban Rotations 5-7 reps x 4 sets

B2. pancake stretch x 10 reps plus 30 sec hold x 4 sets

Tuesday, March 26, 2013

A1. Front Squats  x 10 reps @ 00x0 x 4 set; rest 60 sec
Beginners @ 80 to 90 % of your 5 RM.
Intermediate: @ 70 to 80 % of your 3 RM
Advanced: @ 50 to 60 % of your 1RM


A2.  Wall Walks x 1-5 reps x 4 sets; rest 60 sec

B. Rowing  AMCAP in 45 sec
     Rest 15 sec
     KB Swings AMRAP 50/70 lbs in 45 sec
     Rest 15 sec.
     OHS AMRAP 55/75 lbs in 45 sec
     Rest 15 sec
     Box Jumps AMRAP in 45 sec 20/24"
     Rest 1 min
     3 sets 

Start at any station.