Schedule Changes starting July 1, 2011 - Reminder

I posted this a couple of weeks ago but here it is again just as a reminder (and for all the new Flux athletes)!

July 1 - closed - the rest of the weekend is regularly scheduled classes!

Changes to Regular Sunday and Thursday classes

Starting on Sunday, July 3rd the schedule for Sundays will be as follows:

11am-noon WOD
noon-1pm WOD
1pm-2pm Gymnastics

Starting on Thursday, July 7th the schedule for Thursdays will be as follows:

7am WOD
11am-noon WOD (with babies too)
noon-1pm WOD
5pm-6pm WOD
6pm-7pm Mobility and Pre-Hab
7pm-8pm WOD

Thanks!
Charity

A QUICK CHECK-IN

HELLO FLUX ATHLETES,

OVER THE NEXT MONTH I PLAN TO MEET WITH EACH ATHLETE FOR ABOUT 15 MINUTES. I WANT TO GO OVER YOUR CURRENT GOALS, ANY PLATEAUS YOU HAVE HIT, ETC. WE WILL ALSO DISCUSS THE CONCRETE WAYS THAT YOU CAN REACH YOUR GOALS.

CHARITY WILL BE IN TOUCH WITH YOU TO SET UP THE APPOINTMENT. IN THE MEANTIME, YOU MIGHT WANT TO START THINKING ABOUT ANY MOVEMENTS OR BENCHMARKS THAT YOU WOULD LIKE TO IMPROVE. EXAMPLES MIGHT BE A 30 SEC HANDSTAND WITH PALMS AGAINST THE WALL, A BODYWEIGHT BACK SQUAT OR DOUBLE BODY WEIGHT BACK SQUAT, DECREASING YOUR 400 METER RUN TIME, TO TAKE CARE OF NAGGING SHOULDER INJURIES OR TO GAIN MORE MOBILITY THROUGH THE HIPS. `

-DARCI

THURSDAY, JUNE 30, 2011

BE SURE TO DO SCAPULAR ACTIVATION IN YOUR WARM-UP AS WELL AS A 400 METER RUN @ 75% INTENSITY.

A. SPRINT 100 METERS
REST 3 MIN
IF YOU ARE DOING BEGINNER SQUATS: DO 5 SETS
IF YOU ARE DOING ADVANCED SQUATS: DO 3 SETS

B1. BACK SQUATS
BEGINNERS: @ 22X2, 5, 5, 5; REST 2 MIN

ADVANCED: WORK UP TO A 1RM, STRIP THE BAR DOWN TO 85% AND DO 5 SETS OF 3 REPS; REST 2 MIN


B2. BEGINNER
PULL-UPS, 1 NEGATIVE, REST 30 SEC, 1 NEGATIVE X 4 SETS; REST 30 SEC.

B2. INTERMEDIATE
1-5 CHIN-UPS X 4 SETS; REST 1 MIN.

B2. ADVANCED
MUSCLE-UPS: DO 30 SEC OF TRANSITIONS X 2 SETS BEFORE YOU PRACTICE MUSCLE-UPS.
MUSCLE-UPS: MUST BE STRICT, WHICH MEANS FEET IN FRONT OF THE BODY X 1 REP X 5 SETS; REST 1 MIN

Paleo Challenge Winners!

Pale Challenge Winners!

We had a tough time making the decision about winners on this challenge - there were so many folks who were successful in improving their quality of life: more energy, better sleeps, weight loss, muscle gain, improved performance, etc.

So rather than choosing 1 winner, we picked four who stood out spectacularly - Sam Lok, Jen Hammer, Alisha Beler, and Coach Ariane Desrosiers! Below is a bit about each athlete and their success!

Sam Lok:

Weight Loss: 20lbs
PRs: 13 new PRs
Helen (challenge WOD):
April 3, 2011: 18m10secs - June 9, 2011: 13m10secs (faster by 5 mins)
Overall Feelings: Super proud of herself!



Jen Hammer
PRs:
- dead lift 145lb May 18
- first ring dip April 2
- back squat 125lb May 24
- 4 static chin ups June
Helen (challenge WOD): April 13:18 - June 11:04 (improved by over 2 minutes)
Overall Feelings:
"I definitely feel better since eliminating grain and drastically decreasing sugar in my diet. I have more energy to sustain me throughout the entire day. I also feel like I can eat as much as I want as long as my meals are paleo friendly food (plus dairy). Before paleo I had to be more aware of calories and wasn't always completely satisfied after meals. Interestingly the paleo thing is easier aside from having to be very prepared, in that I feel satisfied on what seems to be an appropriate amount of calories and nutrition. For about a week I was relying on dried figs and bananas for snacks and even that was enough sugar to make me feel fatigue and brain fog by the middle of the afternoon. I certainly won't go back to eating sugary junk every day and if I ever eat bread again I'll recognize that it's junk food and prepare to feel hungover after." Jen





Alisha Beler

Weight Loss: 24 lbs
Inches Lost: 12.5 inches
PRs:
push press 85->110
back squat 125x3 -> 175x3
overhead squat 62 -> 90
clean 105-> 135
deadlift 195 -> 230
Mar 30 got first pullup
Mar 28 got first conseq double unders
Helen (challenge WOD):
Apr 3 17:22 30lb kb 2 small band pull up - Jun 10 12:38 rx (just under 5 minute improvement with an increase in kb weight from 30lbs to 35lbs and 12 pull ups with no bands!)
Overall Feelings:
"In general I feel so much better, I have way more energy and sleep a lot better. I went from eating constantly during the day, including a bunch of junk and chips and pizza to now I actually eat meals and feel full. I thought the hardest thing for me was going to be giving up bread, but it turned out it was the sugar that really got to me but I persevered and only cheated a few times, minus maybe the pints of beer. But ya definitely just feel a lot better and a lot stronger." Alisha



Ariane Desrosiers
Inches Lost: 14inches in total
PRs: Ariane got her first static chin up during the Paleo Challenge
- 2 consecutive static PUs
- figuring out how to kip and get over the bar
- Squat Clean (March 11: 111 lbs, March 28: 117 lbs, April 3: 120 lbs)
- Squat Clean & Jerk 7 x 110 lbs (CrossFit Open)
Helen (challenge WOD): Ariane's "Helen" improved in time and in difficulty. She's now doing kipping pull ups rather than using bands!!!
Overall Feelings:
"Overall, I'm pretty proud of myself, I feel like I'm finally at a balanced place with my weight, the weights I can wield, and being able to wield my own weight!" Ariane



Thank you again to the following sponsors:

Cool Springs Ranch
Heidi Gruetzner (Cathedral Sports Massage Therapy)
Don Savaria (Savaria Public Relations)