Friday, June 29, 2012

AM.
A. HSPU Practice:
If you can't kick up into a handstand on your own, do:  AMRAP kick-up attempts in 60 sec x 5 sets; rest 2 minutes.
Beginners: Find Max depth for 1 rep, add height and do 2-3 reps x 5 sets; rest 2 min.
Intermediate: 1 or 2 Strict HSPU? Do 1-3 reps x 5 sets; rest 2 min.
Advanced: AMRAP static and then AMRAP Kipping in 60 sec.  (Start with static and switch to kipping when you fatigue), rest 2 min x 5 sets

B.  3 Rounds for Time:
    archers x 2 per arm (alternate)
    3 reps of low rotation into bridge (3 each direction).
    jumping pistols x 5 per leg
    10 sec handstand
 
Here is a photo of Dallas performing the archer. This is one of Cheri's photos!




PM.

A. In 20 Minutes work up to a heavy snatch.


B.
For Time:
21-15-9
Power Snatch 65/95 lbs


Toes to Bar

Holiday Hours this weekend!

Happy Summer Flux Athletes!

As most of you remember, this is the weekend that Coach Darci and I are taking all of our Flux coaches (minus Dallas who will be heading our to a family function and his CF certification) to Elbow this weekend for our Coach Retreat. Along with team building, leadership mentoring, and future planning for our Flux community, every one of our coaches will also be writing a Flux Coaching exam. This is another aspect of our ongoing coaching mentorship program here at Flux.

So, here's the scoop for our Flux holiday schedule this weekend:

Friday - regular sessions
6am - WOD
7am - WOD
11am - WOD(with babies)
12pm - WOD
4pm - Teens
5pm - WOD
6pm - Flux Track Club and Open Gym

Saturday - some changes
9am - WOD
10am - Gymnastics

Sunday and Monday - closed


Tuesday - regularly scheduled classes resume


Coach Darci and I wish you and yours a happy, active, and fun-filled holiday weekend!

Yours,
Charity

(Try not to gain too many points this weekend paleo challenge folks!)

Thursday, June 28, 2012

REST DAY FOR BCBD COMPETITORS

A. On a 2 minute clock:
     400 meter run
     AMRAP Deadlifts 215/285 lbs
     rest 5 min
     3 sets

Rest 5 minutes

B. Shoulder taps AMRAP in 30 sec
    rest 30 sec
    corta capim Left AMRAP in 30 sec
    rest 30 sec
    Corta Capim Right AMRAP in 30 sec
    rest 30 sec
   3 sets

Wednesday, June 27, 2012

Beginners or anyone else who wants a longer tutorial: take 15 minutes to work on power clean from ground.  Advanced: Jump right into Part A.

A.  AMRAP in 8 minutes:
100 meter run
5 Power Cleans 115 lbs/ 155 lbs
10 Box Jumps 20/24"

B. active recovery for 12 min.


C. AMRAP in 6 minutes:
     Push Press x 10 75/115 lbs
     Toes to Bar x 10
     Burpees x 10

NOTE: Games Competitors: Absolutely no stopping on the burpees.  If you think you can't do 10 reps unbroken each round, reduce the reps.