Flux was recently nominated for best gym in Regina. I admit, I was tickled
pink when Jeff tweeted me the news. But honestly, this is really about
you. All of the Flux members make Flux what it is. So congratulations to
all the members of Flux for making our School of Human Movement such a
fine place to hang, jump, play, lift and above all... MOVE! You are all
culture makers and I couldn't think of a better group of folks to spend
my days with. I was also voted for Best Trainer in Regina. If you would like, you can go online to the Prairie Dog website and take part in the poll.
Here is the link
http://prairedogmag.secondstreetapp.com/Best-of-Regina-2013/Ballot/
Sunday, September 29, 2013
FrostFit competitors
FrostFit folks, please take Wed and Sat off and come to Olympic weightifting Monday and Wed.
Saturday, Oct 5, 2013
Warm Up
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc.
A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats
400 meter run
5 min of joint prep
A1. 5 straddle ups x 3 sets
A2. shoulder opener on stall bars x 5 reps x 3 sets
bridge limbo with partner
jumping warm up in alley - jump, knees to chest, straddle, etc.
A. CINDY
AMRAP in 20 minutes:
5 kipping pull ups
10 push ups
15 air squats
Friday, Oct 4, 2013
A. Power Cleans
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict
You will probably have to do this in two heats. Partner up and count for each other.
Beginners: From blocks 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3
B. Ladder 8-1
Front Squats - based on Wednesday's number, go at 80% for advanced. Beginners and Intermediate - probably just shy of what you hit Wed.
HSPU CrossFit style but strict
You will probably have to do this in two heats. Partner up and count for each other.
Thursday, Oct 3, 2013
WARM UP
400 meter row
10 air squats
20 russian tea cups
5 wall bridge walks
10 reverse knuckle push ups
A1. Box Squats - 3 sec on box.
5, 5, 5; rest 45 sec.
A2. Pass Throughs or Skin the cat x 2-5; rest 60 sec.
B. AMRAP in 120 sec:
Barbell Split Jumps x 8 35/45 lbs
DB Snatch x 8 35/55 lbs
Toes to Bar x 8
Rest 4 minutes
6 sets
400 meter row
10 air squats
20 russian tea cups
5 wall bridge walks
10 reverse knuckle push ups
A1. Box Squats - 3 sec on box.
5, 5, 5; rest 45 sec.
A2. Pass Throughs or Skin the cat x 2-5; rest 60 sec.
B. AMRAP in 120 sec:
Barbell Split Jumps x 8 35/45 lbs
DB Snatch x 8 35/55 lbs
Toes to Bar x 8
Rest 4 minutes
6 sets
Wednesday, Oct 2, 2013
A. Front Squat
Advanced:
In 15 minutes, find your Daily max Front Squat
Intermediate: 3, 3, 3, 3; rest 2 minutes.
Beginner: 5, 5, 5, 5; rest 90 sec.
B. Snatch
Advanced:
In 15 minutes, find your daily max snatch
Intermediate: 3, 3, 3, 3; rest 2 minutes
Beginner: 5, 5, 5, 5; rest 2 minutes
C. 30 sec AMRAP Press 75/125 lbs
30 sec rest
30 sec AMRAP Strict pull ups or chin up
30 sec rest
4 sets
Advanced:
In 15 minutes, find your Daily max Front Squat
Intermediate: 3, 3, 3, 3; rest 2 minutes.
Beginner: 5, 5, 5, 5; rest 90 sec.
B. Snatch
Advanced:
In 15 minutes, find your daily max snatch
Intermediate: 3, 3, 3, 3; rest 2 minutes
Beginner: 5, 5, 5, 5; rest 2 minutes
C. 30 sec AMRAP Press 75/125 lbs
30 sec rest
30 sec AMRAP Strict pull ups or chin up
30 sec rest
4 sets
Tuesday, Oct 1, 2013
WARM UP
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.
Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks
A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.
A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.
B. AMRAP in 60 sec:
Deadlifts x 5 185/275 (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets
rolling warm-up, most advanced progression will be 1 leg to cartwheel. For people who are uncomfortable or unused to putting any sort of pressure on the neck, just do the rolls of the spine in a ball. Your job is to articulate the spine! Make every vertebrae touch the floor.
Practice with an empty bar: 5 hang cleans, 10 tall muscle cleans, 5 power jerks
A1. Clean and Power Jerk
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, down 10 kg for 1 set of doubles.
A2. Pulling - Rope Climbs
Advanced 1 : either inverse grip x 1 reps
Advanced 2 : 1-2 straddle rope climbs
Beginners: bodyline x 3 reps (hips do not touch the floor) x 3 sets; rest 60 sec.
Intermediate: This is you if you have at least 5 sets of 3 chin ups. straddle arms only eccentric 1.1.1 x 4 sets; rest 60 sec.
Beginner 1: rope climbs using feet x 2 reps x x 4 sets; rest 60 sec.
B. AMRAP in 60 sec:
Deadlifts x 5 185/275 (if your coach sees you rounding your back, expect to be asked to reduce the weight).
Box Jumps x 5 20/24"
Rest 3 min
5 sets
Monday, Sept 30, 2013
WARM UP
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats
A. Back Squat
Advanced: daily max plus doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 @ 22x2
B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style
Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging.
Absolutely no press outs on the snatch.
Beginners: Power snatch x 10
downward dog hspu x 5
rest 60 sec.
5 sets
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats
A. Back Squat
Advanced: daily max plus doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 @ 22x2
B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style
Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging.
Absolutely no press outs on the snatch.
Beginners: Power snatch x 10
downward dog hspu x 5
rest 60 sec.
5 sets
Saturday, September 28, 2013
Sunday, September 29, 2013
Strength Bias Begins Today
WARM UP
10 minutes of joint prep
role, step behind and shublule
A. AMRAP in 20 minutes:
5 thrusters @ 75 % of your 1RM
2-4 Archers (pick your poison) or 1 arm eccentric chins x 1 5 sec at top and 5 sec eccentric
25 meter sled drag there and back = 50 meters (go heavy)
Or...
5 thrusters (pick a challenging weight
2-5 pull ups (30 sec eccentric) weighted if necessary.
25 meter sled drag
WARM UP
10 minutes of joint prep
role, step behind and shublule
A. AMRAP in 20 minutes:
5 thrusters @ 75 % of your 1RM
2-4 Archers (pick your poison) or 1 arm eccentric chins x 1 5 sec at top and 5 sec eccentric
25 meter sled drag there and back = 50 meters (go heavy)
Or...
5 thrusters (pick a challenging weight
2-5 pull ups (30 sec eccentric) weighted if necessary.
25 meter sled drag
Sunday, September 22, 2013
Thank Your Coaches!
My coaches have been working extra hard these last few weeks as I begin the long process of healing my ACL.
Something to think about - there is no other gym in North America that requires such depth and breadth in knowledge from their coaches. Our coaches should be applauded for the passion they hold for education. It is a rare find indeed to have coaches such as those at Flux, that feel equally at home teaching the nuances of handbalancing, front levers and their infinite progressions, to weightlifting and acrobatics, to floreio, mobility and bouldering. And I assure you, my coaches have learned hands on from the best teachers. You would be surprised how many coaches learn movements from watching YouTube videos and reading books on such topics as mobility.
The hands-on work of studying under such highly esteemed teachers as Alex Varbanov, Dr. Spina, Ido Portal and Odelia Goldshmidt, means that you, as a student, receive the proper prescription for your body.
Next time you are in the gym, throw your coach a thank you. They work hard and I guarantee that they take immense pleasure in your successes. And when you are stuck with a progression and frustrated, I also know that they will have many ideas (tricks if you will) to help you to reach your goals.
One last thing, the Flux Coaches want to mentor and teach you, not read to you. Help them by reading the blog before you come to class. Take a few minutes to really digest the WOD, rather than simply gloss over it.
Darci
Something to think about - there is no other gym in North America that requires such depth and breadth in knowledge from their coaches. Our coaches should be applauded for the passion they hold for education. It is a rare find indeed to have coaches such as those at Flux, that feel equally at home teaching the nuances of handbalancing, front levers and their infinite progressions, to weightlifting and acrobatics, to floreio, mobility and bouldering. And I assure you, my coaches have learned hands on from the best teachers. You would be surprised how many coaches learn movements from watching YouTube videos and reading books on such topics as mobility.
The hands-on work of studying under such highly esteemed teachers as Alex Varbanov, Dr. Spina, Ido Portal and Odelia Goldshmidt, means that you, as a student, receive the proper prescription for your body.
Next time you are in the gym, throw your coach a thank you. They work hard and I guarantee that they take immense pleasure in your successes. And when you are stuck with a progression and frustrated, I also know that they will have many ideas (tricks if you will) to help you to reach your goals.
One last thing, the Flux Coaches want to mentor and teach you, not read to you. Help them by reading the blog before you come to class. Take a few minutes to really digest the WOD, rather than simply gloss over it.
Darci
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