Warm Up
Please Include:
capoeria cartwheels
front and back rolls
brachiation
A. For Time:
400 meter run
2 rounds of:
box jumps x 5 30/36"
Jerks x 12 95/145 lbs
400 meter run
B1. Iso bridge x 45, 30 and 15 sec.
B2. Iso straddle x 45, 30 and 15 sec
Thursday, June 27, 2013
Saturday, July 29, 2013
WARM UP
If you need the practice, spend a few extra minutes practicing your kipping hspu.
roles
shoulder and bridge work
A. 5 Rounds for Time:
HSPU x 10 (you may kip)
Rope Climbs x 4
Atlas Stones x 7
B. Handbalancing and kick up practice.
If you need the practice, spend a few extra minutes practicing your kipping hspu.
roles
shoulder and bridge work
A. 5 Rounds for Time:
HSPU x 10 (you may kip)
Rope Climbs x 4
Atlas Stones x 7
B. Handbalancing and kick up practice.
Friday, June 28, 2013
WARM UP
wrist and shoulder and hip prep
A1. Brachiation
A2. Back and forth support holds on floor with 3 sec hold at top x 10 reps
B. Arm windmill and leg windmill - slow and controlled is the name of the game!
A. GET OUTSIDE FOR THIS ONE! JUST MAKE SURE YOU DO NOT DROP THE BARS ON THE ASTRO TURF!
Every 5 minutes:
3 cleans 135/225 lbs
sled push 75 meters - 37 meters there and back
5 sets
wrist and shoulder and hip prep
A1. Brachiation
A2. Back and forth support holds on floor with 3 sec hold at top x 10 reps
B. Arm windmill and leg windmill - slow and controlled is the name of the game!
A. GET OUTSIDE FOR THIS ONE! JUST MAKE SURE YOU DO NOT DROP THE BARS ON THE ASTRO TURF!
Every 5 minutes:
3 cleans 135/225 lbs
sled push 75 meters - 37 meters there and back
5 sets
Wednesday, June 26, 2013
Thursday, June 27, 2013
Warm Up
15 Minutes of Head to Toe Joint Prep including a 400 meter warm up run - light pace.
A. 15 chest to bar kipping pull -ups
400 meter run
15 Ring Push ups
15 chest to bar kipping pull - ups
400 meter run
15 Ring Push ups
15 chest to bar kipping pull-ups
400 meter run
15 Ring Push ups
PULLING:
Beginners: ring rows x 5
Intermediate: Chin over the vertical plane kipping pull -ups
If you can do 3-5 unbroken kipping pull-ups, but it is challenging, do 5 reps).
If you can do 10 unbroken kipping pull-ups, do 15.
PUSHING:
NOTE: must have at least 10 perfect push ups before moving onto the rings.
If you can do 10 perfect push ups, but it is challenging, please do 6 ring push ups.
If you can do 15 unbroken ring push ups, do the push ups as prescribed.
B1. straddle ups x 10 reps x 3 sets
B2. pancake stretch x 10 reps x 3 sets
B3. kick ups into handstand or handbalance x 5 reps x 3 sets
15 Minutes of Head to Toe Joint Prep including a 400 meter warm up run - light pace.
A. 15 chest to bar kipping pull -ups
400 meter run
15 Ring Push ups
15 chest to bar kipping pull - ups
400 meter run
15 Ring Push ups
15 chest to bar kipping pull-ups
400 meter run
15 Ring Push ups
PULLING:
Beginners: ring rows x 5
Intermediate: Chin over the vertical plane kipping pull -ups
If you can do 3-5 unbroken kipping pull-ups, but it is challenging, do 5 reps).
If you can do 10 unbroken kipping pull-ups, do 15.
PUSHING:
NOTE: must have at least 10 perfect push ups before moving onto the rings.
If you can do 10 perfect push ups, but it is challenging, please do 6 ring push ups.
If you can do 15 unbroken ring push ups, do the push ups as prescribed.
B1. straddle ups x 10 reps x 3 sets
B2. pancake stretch x 10 reps x 3 sets
B3. kick ups into handstand or handbalance x 5 reps x 3 sets
Flux Announcements - Renovations, Painting and Time to Clean Up Your Cubbies
Hello Fluxers!
As you have seen we've got lots going on - our new climbing wall and renovations to make the space bigger, better, and even more efficient!
This means a few things for you folks ...
1. All cubbies will need to be cleaned out by Wednesday, July 10th. You will be able to reclaim the cubbies on Monday, July 15th once the clean up and painting has been done! Anything left will be taken to good will.
2. Flux will be closed at 6pm on Friday, July 12th and re-open on Monday, July 10th at 11am.
This is for a couple of reasons: first, all of our Flux Coaches will be participating in our Coaches' Retreat - lectures, workouts, and writing the annual Flux coaching exam; second, the entire gym will be re-painted, and some renovations will be done!
3. The climbing wall will be done by the end of next week - so get ready for some new, awesome challenges!
Thanks for all your patience as we make Flux even better for you!
Yours,
Coach Darci and Coach Charity
As you have seen we've got lots going on - our new climbing wall and renovations to make the space bigger, better, and even more efficient!
This means a few things for you folks ...
1. All cubbies will need to be cleaned out by Wednesday, July 10th. You will be able to reclaim the cubbies on Monday, July 15th once the clean up and painting has been done! Anything left will be taken to good will.
2. Flux will be closed at 6pm on Friday, July 12th and re-open on Monday, July 10th at 11am.
This is for a couple of reasons: first, all of our Flux Coaches will be participating in our Coaches' Retreat - lectures, workouts, and writing the annual Flux coaching exam; second, the entire gym will be re-painted, and some renovations will be done!
3. The climbing wall will be done by the end of next week - so get ready for some new, awesome challenges!
Thanks for all your patience as we make Flux even better for you!
Yours,
Coach Darci and Coach Charity
Tuesday, June 25, 2013
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Sunday, June 23, 2013
Wednesday, June 26, 2013
Warm Up
Brachiation
wrist prep
cartwheels
Brachiation
wrist prep
cartwheels
A. On a 2 minute clock:
200 meter run
15 thrusters 65/95 lbs
AMRAP Burpees
2 minute rest
3 sets
B. On a 4 minute clock:
30 Toes to Bar
40 double unders
AMRAP Wall balls 14/20 lbs
4 minute rest
2 sets
Tuesday, June 24, 2013
WARM UP
rolling warm up (not front rolls, but rolling on your back)
Odelia jumping warm up (and don't worry if you can't jump, we have plenty for you to do).
A. 60 sec Power snatch 65/95
rest 60 sec
60 sec ring dips
rest 60 sec
60 sec row for calories
rest 60 sec
5 sets
Please work with a partner and record your reps.
rolling warm up (not front rolls, but rolling on your back)
Odelia jumping warm up (and don't worry if you can't jump, we have plenty for you to do).
A. 60 sec Power snatch 65/95
rest 60 sec
60 sec ring dips
rest 60 sec
60 sec row for calories
rest 60 sec
5 sets
Please work with a partner and record your reps.
Monday, June 24, 2013
Warm up
Brachiation
role and shublule
A. Benchmark HELEN
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull-ups
B1. straddle ups x 10 x 3 sets
B2. bridges - either with the band x 3 or stall bars x 5 x 3 sets
B3. Cuban rotations 5-7 reps x 3 sets (only go up in weight if you hit 7 reps). Tempo is 3131
Brachiation
role and shublule
A. Benchmark HELEN
3 Rounds for Time
400 meter run
21 KB Swings 35/55 lbs
12 kipping pull-ups
B1. straddle ups x 10 x 3 sets
B2. bridges - either with the band x 3 or stall bars x 5 x 3 sets
B3. Cuban rotations 5-7 reps x 3 sets (only go up in weight if you hit 7 reps). Tempo is 3131
Friday, June 21, 2013
Flux - Additional "Just Mobility" Classes and Gym Location updates (Kids and Adults)
Hello Fluxers,
Just a note to let you know that we have added another "Just Mobility" class to Tuesday night at 6pm. This class will take place at our 13th Ave location (inside) and the Acrobatics class will run simultaneously (outside - if weather is bad acrobatics will move to McTavish gym).
Also, starting this Sunday our Flux Kids' classes will take place at the McTavish gym for the summer months. We will be using the gym and the park a lot for these classes! This also means that the classes running at the same time as the Kids class - Sunday 10am "Just Mobility" and Thursday 6pm Movement and Mobility will be held at 13th Ave gym!
Any questions ... email or talk to Coach Charity!
Just a note to let you know that we have added another "Just Mobility" class to Tuesday night at 6pm. This class will take place at our 13th Ave location (inside) and the Acrobatics class will run simultaneously (outside - if weather is bad acrobatics will move to McTavish gym).
Also, starting this Sunday our Flux Kids' classes will take place at the McTavish gym for the summer months. We will be using the gym and the park a lot for these classes! This also means that the classes running at the same time as the Kids class - Sunday 10am "Just Mobility" and Thursday 6pm Movement and Mobility will be held at 13th Ave gym!
Any questions ... email or talk to Coach Charity!
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