The First workout of the Open has been announced and it isn't too late to sign up!
We have 18 people signed up so far.
Here it is:
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches 55/75 lbs
http://games.crossfit.com/workouts/the-open/2014
Thursday, February 27, 2014
Tuesday, February 25, 2014
Shoulder Workshop
Shoulder Workshop - Tuesday, March 4th at 6:30pm
Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, March 4th from 6:30 to 8:30pm at our 13th Ave gym!
If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain, then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home.
This workshop is free to all Flux members! Please register for the workshop by signing up on the MindBody calendar.
Bring a pen and paper and wear your training gear.
I look forward to seeing many of you there!
-Coach Darci
Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, March 4th from 6:30 to 8:30pm at our 13th Ave gym!
If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain, then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home.
This workshop is free to all Flux members! Please register for the workshop by signing up on the MindBody calendar.
Bring a pen and paper and wear your training gear.
I look forward to seeing many of you there!
-Coach Darci
Sunday, February 23, 2014
Saturday, March 1, 2014
Rest Day for Open Competitors who plan on doing the OPEN WOD on Sunday.
A1. chest to wall hspu
Beginners: Downward dog x 5, 5, 5, 5
Intermediate: to elevated height x 5, 5, 5, 5
Advanced: to floor or higher x 5, 5, 5, 5
A2. strict Toes to Bar or skin the cats
Beginners: Skin the cat x 5, 5, 5, 5
Intermediate: Eccentric skin the cat on the rings x 1.1 x 4 sets
Advanced: either strict toes to bar or strict skin the cats 2-5 reps (NOTE: A strict skin the cat occurs when you pull yourself through the rings with straight arms. If you cannot do it with straight arms, you should probably do the strict toes to bar.
Rest 90 sec between movements
B. AMRAP in 7 minutes:
Air Squats x 25
Push Press/jerk x 10 75/115 lbs
A1. chest to wall hspu
Beginners: Downward dog x 5, 5, 5, 5
Intermediate: to elevated height x 5, 5, 5, 5
Advanced: to floor or higher x 5, 5, 5, 5
A2. strict Toes to Bar or skin the cats
Beginners: Skin the cat x 5, 5, 5, 5
Intermediate: Eccentric skin the cat on the rings x 1.1 x 4 sets
Advanced: either strict toes to bar or strict skin the cats 2-5 reps (NOTE: A strict skin the cat occurs when you pull yourself through the rings with straight arms. If you cannot do it with straight arms, you should probably do the strict toes to bar.
Rest 90 sec between movements
B. AMRAP in 7 minutes:
Air Squats x 25
Push Press/jerk x 10 75/115 lbs
Thursday, February 27, 2014
Rest day for the CrossFit Open competitors planning on doing the OPEN WOD tomorrow.
A. Cleans:
Beginner (hang power if necessary) 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max in 20 minutes with 2 set of doubles
B. 5 Rounds For Time:
Double KB or DB Jerks x 10 30/55 lbs
Hang Power Cleans x 5 105/155 lbs
box jumps x 10 24/30 "
A. Cleans:
Beginner (hang power if necessary) 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max in 20 minutes with 2 set of doubles
B. 5 Rounds For Time:
Double KB or DB Jerks x 10 30/55 lbs
Hang Power Cleans x 5 105/155 lbs
box jumps x 10 24/30 "
Wednesday, February 2014
A1. Hang Power Snatch
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max in 20 minutes plus 1 set of doubles.
A2. Strict Pulling
Beginners: 2 ring rows with a 10 sec eccentric x 4 sets
Intermediate: 30 sec eccentric, rest 15 sec, 20 sec arch scap pulling x 4 sets
Intermediate 2: 2-5 strict chin ups or pull ups (make sure your body makes contact with the bar). x 4 sets
Advanced 1: false grip ring pull ups x 2-5 reps x 4 sets
Rest 60 sec between movements.
B. For Time:
30 burpees
40 toes to bar
30 burpees
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max in 20 minutes plus 1 set of doubles.
A2. Strict Pulling
Beginners: 2 ring rows with a 10 sec eccentric x 4 sets
Intermediate: 30 sec eccentric, rest 15 sec, 20 sec arch scap pulling x 4 sets
Intermediate 2: 2-5 strict chin ups or pull ups (make sure your body makes contact with the bar). x 4 sets
Advanced 1: false grip ring pull ups x 2-5 reps x 4 sets
Rest 60 sec between movements.
B. For Time:
30 burpees
40 toes to bar
30 burpees
Tuesday, February 25, 2014
A. Back Squat
5, 5, 5, 5 @ 00x0
Please make sure you adhere to this tempo. If you find you are resting between reps, it is too heavy.
Use your first set as a warm up and to gauge the weight. Go up with each set if possible.
With this tempo, your weight for this will be much lower than a regular heavy 5 rep back squat.
Beginners: Back Squat @ 22x2 5, 5, 5, 5
Rest 90 seonds between sets.
B. AMRAP in 7 minutes:
30 double unders
5 thrusters 95/145 lbs
C. Powell raises x 8 reps x 4 sets
5, 5, 5, 5 @ 00x0
Please make sure you adhere to this tempo. If you find you are resting between reps, it is too heavy.
Use your first set as a warm up and to gauge the weight. Go up with each set if possible.
With this tempo, your weight for this will be much lower than a regular heavy 5 rep back squat.
Beginners: Back Squat @ 22x2 5, 5, 5, 5
Rest 90 seonds between sets.
B. AMRAP in 7 minutes:
30 double unders
5 thrusters 95/145 lbs
C. Powell raises x 8 reps x 4 sets
Monday, February 24, 2014
A. Clean and Jerk
Beginners: 5, 5, 5, 5 (Depending on skill level, from the hang, power and/or push press)
Intermediate: 3, 3, 3, 3 (please go up in weight with each set. Your first set should be approximately, 35-45 lbs under your max clean and jerk.
Advanced: Daily Max in 20 minutes plus 2 sets of doubles.
Rest 2 minutes between sets.
B. AMRAP in 9 minutes:
power cleans x9 75/115 lbs
Overhead Squats x 9 75/115 lbs
You may use only 1 barbell for this workout.
NOTES:
Beginners:
power cleans x 9
Overhead Squats x 9
Rest 60 sec
5 sets
IF your mobility does not allow you to do a weighted OHS, please do: Front Squats.
C. Mobility work for OHS:
weighted shoulder dislocates on stomach (as narrow as possible and as wide as necessary) x 10 reps x 3 sets
stationary cossack insertions x 10 reps x 3 sets
Beginners: 5, 5, 5, 5 (Depending on skill level, from the hang, power and/or push press)
Intermediate: 3, 3, 3, 3 (please go up in weight with each set. Your first set should be approximately, 35-45 lbs under your max clean and jerk.
Advanced: Daily Max in 20 minutes plus 2 sets of doubles.
Rest 2 minutes between sets.
B. AMRAP in 9 minutes:
power cleans x9 75/115 lbs
Overhead Squats x 9 75/115 lbs
You may use only 1 barbell for this workout.
NOTES:
Beginners:
power cleans x 9
Overhead Squats x 9
Rest 60 sec
5 sets
IF your mobility does not allow you to do a weighted OHS, please do: Front Squats.
C. Mobility work for OHS:
weighted shoulder dislocates on stomach (as narrow as possible and as wide as necessary) x 10 reps x 3 sets
stationary cossack insertions x 10 reps x 3 sets
Shoulder rehab/prehab/mobility/stability/activation Seminar/Workshop - Tuesday, March 4th at 6:30pm
Shoulder Workshop - Tuesday, March 4th at 6:30pm
Our shoulder rehab/prehab/mobility/stability/activation seminar will be Tuesday, March 4th from 6:30 to 8:30pm at our 13th Ave gym!If you have trouble kicking up into a handstand without using your head, your chin up or pull up is not improving, or you display poor ROM with pain, then this is for you! We will work on activation and stabilization for the scapular region. We will also discuss pain management and anti-inflammatory protocols. I will also give you movement drills that you can do at home.
This workshop is free to all Flux members! Please register for the workshop by signing up on the mindbody calendar.
Bring a pen and paper and wear your training gear.
I look forward to seeing many of you there!
Coach Darci
Saturday, February 22, 2014
Sunday, February 23, 2013
A. Thrusters
Beginners: 7, 7, 7, 7
Intermediate and Advanced: 3, 3, 3, 3
Rest 2 minutes between sets
B. AMRAP IN 3 Minutes
Double unders x 25
Push ups x 5-10
Air Squats x 15
Rest 3 minutes
3 sets
Beginners: 7, 7, 7, 7
Intermediate and Advanced: 3, 3, 3, 3
Rest 2 minutes between sets
B. AMRAP IN 3 Minutes
Double unders x 25
Push ups x 5-10
Air Squats x 15
Rest 3 minutes
3 sets
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