Thursday, October 30, 2014

A. Strict HSPU
See Tuesday's session.

Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Intermediate: 5 reps x 5 sets; rest 2 minutes. If you hit 4 reps on your first or second set, you need to decrease the intensity.
Beginner: 5 reps x 5 sets; rest 2 minutes. Downward dog in PIKE position and feet together. Don't forget your triangle.

B. CrossFit Open Wod 14.4

http://games.crossfit.com/workouts/the-open

For Time:
60 calorie row
50 Toes to Bar
40 wall balls
30 cleans
20 muscle ups

Sunday, November 2, 2014

A. Snatch from blocks:
Go to a heavy 3 reps and do a total of 4 sets at that weight.
Beginners: 5 reps x 4 sets (power is fine)

B. Spend 15 minutes working on either kipping muscle up or toes to bar.

C. 60 shoulder taps for times

D. 1000 meter row for time

Saturday, November 1, 2014

A. Find a 3 RM thruster in 15 minutes.
Beginners: 5, 5, 5, 5 Go up in weight if your coach gives you the go ahead.

B. For Time:
     Push Jerk x 40 85/125 lbs
     Double Unders x 50
     KB Swings x 60  35/55 lbs
     Burpees x 40
    

FRIDAY, OCT 31, 2014

A. At the top of every 90 sec, do:
7 touch and go box jumps 20/24"
2/4 ring dips
2/4 chest to bar strict CHIN UPS
10 sets

Rest 5 minutes. 

B. For Time:
Back Squat  x 10 reps AFAP (take your current 6 RM that you have done @ 32x2)
Run 400 meters
3 rounds 
   
  
    

Wednesday, October 29, 2014

A. Find a heavy but manageable 3 rep HANG snatch and do 4 total working sets at that weight.
Beginners: Go up in weight on each set if your teacher gives you the go ahead. Do 5 reps x 4 sets.  Power is fine.

B. 2 min AMRAP of OHS 75/105 lbs
then:
AMRAP in 6 min:
KB Swing American x 25 35/55 lbs
Burpees x 15

Tuesday, October 28, 2014

A. Muscle Up Practice or Toes to Bar Practice for 10 minutes.

B. Strict HSPU
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.
Intermediate: 5 reps x 5 sets; rest 2 minutes. If you hit 4 reps on your first or second set, you need to decrease the intensity.
Beginner: 5 reps x 5 sets; rest 2 minutes. Downward dog in PIKE position and feet together. Don't forget your triangle.

C. For Time:
3 Rounds for Time:
chest to bar kipping pull ups x 15
kipping hspu x 9
Front squats (must clean the bar) x 9 115/175 lbs

Monday, October 27, 2014

A. Touch and Go Power Clean and Power Jerk
Work to a heavy but manageable 5 reps and do all sets at that weight x 4 sets
Rest 3 minutes.

B. CrossFit Open Wod -14.1
30 Double Unders
15 snatch 55/75 lbs

See the following link for all the details from last year: Make sure you do the work according to your age category.

http://games.crossfit.com/workouts/the-open

Coaching Mentoring Program

At Flux - School of Human Movement we have many unique mentoring programs. These photos show 2 of our Flux teens, Braiden and Laura who are in our junior coaching mentoring program!

The Gut Talk & Community Potluck

We're hosting a Flux Community Potluck on Saturday, November 1; come to the talk before (details below) or just for the food at 5pm - either way, hope to see lots of you there!

You can RSVP on Facebook, or just write a comment here with what you plan on bringing to the potluck.

The Gut Talk - Discussing the Connection Between the Gut and the Brain with Dr. Marika Geis

Topics covered: 
- healing your gut essentially puts you on track for healthy aging and mitigates the risk factors involved in the development of chronic disease;

- outlining the basics of gut physiology and the links to immunity, inflammation, and mood;

- a loose guide identifying when something is amiss - what does dysfunction look like; and

- what to do about it - simple tools to heal every stage of digestion.

About Dr. Marika Geis:
Marika is a registered, licensed doctor of naturopathic medicine in British Columbia and Saskatchewan. She trained at the accredited Canadian College of Naturopathic Medicine in Toronto, Ontario and was graduated in May of 2006.
Her clinical year brought with it valuable experience working with HIV/AIDS patients at the Sherbourne Health Centre, in addition to her regular rotation at the Robert Schad Naturopathic Clinic, the largest in North America.
In the years leading up to her role as Naturopathic Doctor, Marika earned a Bachelor’s of Science degree in Exercise and Health Physiology at the University of Calgary. She has traveled extensively throughout Southeast Asia, India and Taiwan in addition to the Middle East and Australia. Her travels have brought unique learning experiences which continue to resonate and inform her approach to living as balanced and fulfilled a life as possible.

This talk will take place at Flux - School of Human Movement, 3424 13th Avenue on Saturday, November 1st at 4pm. This event is FREE but we will be accepting donations for the non-profit organization - Regina Cat Rescue. The talk will be followed by a potluck to celebrate the end of our “Heal Your Gut Challenge 2014’.

The Entangled Animal Speaker's Series was created by Principal Coach and Owner of Flux - School of Human Movement, Darci Anderson, as a way for people to critically engage with and ask questions on topics related to food, health and ecology. Past guest speakers include Dr. Shannon Hayes, author of Long Way on a Little and The Radical Homemaker's Guide and Mr. Philip Brass of the Peepeekisis First Nation.

Best Of Regina - last chance

Last day to vote folks!

Lots of your fellow Fluxers were nominated in the Prairie Dog 'Best of Regina 2014' poll, but a special shout out goes to Sandra K (best volunteer) and Regina Cat Rescue (best non-profit).

We recently emptied the late fee collection box, and with your help and our annual donation, we were able to give over $800 to our furry friends in 2014 alone!

To vote for Sandra, Flux and everyone one else, follow this link.