Monday, January 4, 2016

Joint Prep/Movement Work
5 min of joint prep

Brachiation -
Beginner/Intermediate: 
B. Passive hang - accumulate 2 minutes is as few sets as possible.

C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec. 

D. Banana swing x 30 sec x 2 sets; rest 60 sec. 

E. forward swing x 30 sec x 2 sets; rest 60 sec.

Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.

Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015

B1. Side Rolls with push up x 5/direction x 5 sets 

B2.  Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only.  

Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers. 

Derek and I have worked on this drill on several occasions with Ryan Ford. 
https://www.youtube.com/watch?v=_OdkawBWT3s

Flux CrossFit 
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015

B. 4 Rounds for Time
    Toes to Bar x 12
    double unders x 50
    KB Swings x 25 35/55 lbs

Competition
A. clean high pull plus clean x 5 sets (first set at about 85% of your max)

B1. 1 kipping muscle ups plus 2 ring dips x 3-5 reps x 5 sets; rest 30sec. 

B2. weighted pistols x 12 reps 15/25 lbs; rest 60 sec

C. For Time:
    KB Swings x 50 35/55 lbs
     OHS x 50 65/95 lbs
     Toes to Bar x 50 
     wall balls x 50 

Sunday, January 3, 2015

JOINT PREP/MOVEMENT WORK

Flux Blend/Flux CrossFit
 Brachiation -
Beginner/Intermediate:
A. Passive hang - accumulate 2 minutes is as few sets as possible.

B. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.

C. Banana swing x 30 sec x 2 sets; rest 60 sec.

Advanced:
A. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
B. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
C. Banana swing x 30 sec x 2 sets; rest 60 sec.

The Flux Blend
A. Air babies or QDR - hold for 10-30 sec, coach's discretion x 4 sets. Rest 60 sec

B. chest to wall holds x 20-30 sec x 3 sets; rest 60 sec.

C. 10 thrusters AFAP @ 75/105 lbs
      one arm burpee lizard push ups x 10 reps
      Rest 90 sec.
      4 sets

Flux CrossFit
A. Double Unders x 30 sec on/30 sec off x 10 sets

B. chest to wall holds x 20-30 sec x 3 sets; rest 60 sec.

C. 10 thrusters AFAP @ 75/105 lbs
      one arm burpee lizard push ups x 10 reps
      Rest 90 sec.
      4 sets

Saturday, January 2, 2016

Joint Prep and Movement Work

Flux Blend/Flux CrossFit
A. Snatch 3 x 3, 2 x2, 1x1
Alternatives are power snatch and OHS.

Flux Blend
B1. Side Rolls - same ones as Monday x 10 reps (5/side)
B2. 20 Parkour soft tuck jumps done as a plyometric (your goal is land lightly and with control with hands gently but firmly touching the ground). 
Rest 90 sec
4 sets

Flux CrossFit
B.    AMRAP in 3 minutes
       deadlifts x 9 185/225 lbs
       push ups x 10/15 (if you do not have 5 push ups to the ground, please do from an incline).

Rest 4 minutes.

C. AMRAP in 5 minutes:
kipping chest to bar chin ups x 11
power clean and jerk x 5 105/155 lbs

Friday, December 1, 2015

Joint Prep/Movement Work

The Flux Blend
A. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets

B1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

B2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

C. AMRAP in 20 minutes:
rope climbs
low lizard

Flux CrossFit

A1. Pulling
Advanced: strict muscle ups x 2-5 reps
1/4 muscle ups x 2-5
pull ups @ 30x1 x 3-5 reps @ 30x1
false grip ring pull ups @ 30x1 x 3-5 reps
chin ups @ 30x1 x 3-5 reps
ring rows x 5-7 reps
rest 100 sec.
5 sets

A2. Pushing
russian dips x 4-5 reps
ring dips @ 51x1 x 2-5 reps
bar dips @ 51x1 x 4-5 reps
push ups @ 21x1 x 4-5 reps
Rest 100 sec.
5 sets

B. 5 Rounds for Time
     Thrusters x 15 65/95 lbs
     Burpees x 15 

Thursday, December 31, 2015

JOINT PREP and MOVEMENT WORK
10 min of joint prep - please include 1 wrist prep movement, ostrich and sissy squat

The Flux Blend and Flux CrossFit
A. Back Squats 7-5-3-7-5-3
Take a look at what you did for the 5, 4, 3, 2, 1 and your latest 3 rep max. 

The Flux Blend
B. Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets. If you are not breathing heavy you are not doing it right.

C. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

D1. cossack insertion x 10 reps (5/direction)
D2. step behinds x 10 reps (5/direction)
Rest 60 sec after D2.
4 sets

Flux CrossFit
B. wall walk - walk in as far as you can and then hold for 5 sec. Walk back out to the start with a tight line. x 4-5 reps x 3 sets; rest exactly 90 sec. ]

C. Row 1000 meters
Equal times work to rest ratio.
3 sets. Hold back a small bit and aim for about 90% effort (based on a 1000 meter pace).

Flux Classes on New Year's Day - Unleash your beast!

Come out and unleash your beast for our New Year's day Flux training streams! 

Classes will be at 10am and 11am!

Reminder: holiday hours

Reminder of Flux Holiday hours:

Dec 31st - last class at 3:30pm

Jan 1 - 10am, 11am

All other days as per usual, but please make sure to double check the MindBody scheduler just in case!

Wednesday, Dec 30, 2015

Joint Prep and Movement Work 
10 min of joint prep

The Flux Blend
10 min to learn the parkour rolls. Obviously, you will not master this in 10 minutes, but play with it a bit and see how it goes. 
PODKATCHKA 
A1. OHS x 5-7 reps
A2. Air baby x 30 sec or QDR (there are a million variations. Your coach will help you pick the appropriate one). If you don't have a 30 sec air baby, accumulate 30 sec in as few sets as possible.
A3. lazy vault x 6/direction; or, if ready, start to move towards dash vault.
A4. pull overs x 5 reps; or, stride, stride, pull over x 5 reps (this is you if you have a decent pull over).
A5. skin the cat x 1.1.1 or, if you do not have a skin the cat yet, do back and forth x 5 reps 1.1.1
A6. Parkour Rolls x 3/side forward and backward. An alternative is to do 5 lenths of gymnastics forward rolls and leave out the backroll.
A7. monkey plant x 10 reps or a really good jumping rhythm x 10 reps

A note on the skin the cat. Many you are close to the full skin the cat (closer than you think you are, in fact). Resist the urge to grab the rings with your feet. DOn't kip and get a deep scap depression. PIKE and PANCAKE!!!!

3 Rounds

Flux CrossFit 
For Time:
Toes to Bar x 20
OHS x 15 65/95 lbs
Wall Balls x 20
Box Jumps x 15 20/24"
KB Swings x 20 
Rest 5 minutes
4 sets
Go hard on this. Don't hold back.

Tuesday, December 29, 2015

Joint Prep and Movement Work

10 min of joint prep. Please include ostrich walk. Only 5 minutes of Joint Prep if you are doing the Flux Blend.

The Flux Blend
A. Fighting Monkey Tennis Ball
60 sec/change roles x 4 sets
MOVE YOUR FEET!!!!!

The Flux Blend/Flux CrossFit
BENT ARM STRENGTH
A1. Archers x 2-5 reps x 5 sets; rest 100 sec. There are 3 progressions: iso, eccentric and concentric but I don't think anyone is ready for concentric.
Pull ups x 3-4 reps @ 30x1
False grip ring pull ups  x 3-4 reps @ 30x1
chin ups x 3-4 reps @ 30x1
ring rows x 3-4 reps @ 30x1 (if student is very new, have them do 5-7 reps).

 A2. Hovering Push Ups x 5 reps x 5 sets; rest 100 sec.
Regular push ups x 7-10 reps @ 21x1
incline push ups x 7-10 reps @ 21x1

B1. Your task is to transfer as much sandbag weight to the top of the wall climb as possible in 60 sec. Bring them back to the starting line.

B2. Traverse the monkey bars without touching ground as far as possible in 60 sec. Your goal is to come full circle.

B3. Farmer carries as many lengths as possible in 60 sec. @ 180/260 lbs.

Rest 90 sec after each station. Start at any station.
5 sets 

Some progressions:
B1.  use only the short wall.
B2. shuffle back and forth for 60 sec.
B3. use db or kbs

Monday, December 28, 2015

A note on the brachiation and parkour work. There are so many nuances to this work.Take the time to learn how to do the movements properly and many doors will be opened for you.

Joint Prep and Movement Work

A. 5 min of joint prep - please include ostrich walk

 Brachiation -
Beginner/Intermediate:
B. Passive hang - accumulate 2 minutes is as few sets as possible.

C. 6-10 arch scap pullings with 3 sec hold x 2 sets; rest 90 sec.

D. Banana swing x 30 sec x 2 sets; rest 60 sec.

E. forward swing x 30 sec x 2 sets; rest 60 sec.

Advanced:
B. Alternating 1 arm passive hang 30/30, 20/20, 10/10 - do not come off. x 1 set
C. 1 arm active arch scap pull in x 5 reps x 3 sets @ 1113; rest 60 sec after the second arm.
D. Banana swing x 30 sec x 2 sets; rest 60 sec.

The Flux Blend
A. Cleans 2 x 3, 2 x 2 and 1 x 1 - Please See October 8, 16, 23, 28 and November 13, 2015

B1. Side Rolls with push up x 5/direction x 5 sets

B2.  Cat hang knee drive x 5/leg x 5 sets
Rest 60 sec after B2 only. 

Or: shuffles x 5 lengths plus either 30 sec cat hang or 20 wall climbers.

Derek and I have worked on this drill on several occasions with Ryan Ford.
https://www.youtube.com/watch?v=_OdkawBWT3s

Flux CrossFit 
A. Clean and jerk x 3 x 3, 2x2 and 1 x 1. Please see October 28 and November 13, 2015

B. Double Unders x AMRAP in 30 sec
    Thrusters x AMRAP in 30 sec 75/125 lbs
    Rest 90 sec.
    5 sets

Flux Competition
A. Snatch 3 x 3, 2 x 2, 1 x 1

B. Snatch High pulls x 4 sets of 3 @ 10 kg over what you do your heavy 1 rep at.

C. Every 90 sec x 3 sets:
unbroken kipping ring muscle ups
gym length handstand walk

D. Every 90 sec for 3 sets
unbroken kipping bar muscle ups
kipping hspu

E. Row 500 meters AFAP