Flux Intramural - CrossFit Open 2015

The CrossFit Open starts this week!

The hardest part is signing up; so congratulations to everyone who put their name on the list!

This is how it works:
Weekly workouts will be announced on Thursdays. All Friday WODs will be the Open workout of the week; we will also have a special session reserved for people to do the workout on Sundays at 1pm.
The Sunday session will be a lot of fun! This is the time when you can do the workout as a team; wear a costume, etc. (get team spirit points!)
For people officially signed up for the CrossFit Games, you have until Monday to post your results. You must post your result before the cutoff to not be disqualified.

For the Flux Intramural:
1 point for doing the workout of the week
1 point per athlete that finishes in the top three at Flux
5 points for the team with the best spirit each week

Read this article for the inspiration behind the Flux Intramural.

Here are our teams:


You can still sign up for the CrossFit Open 2015 here until tomorrow.

Rootless Root Fighting Monkey Workshop - What the Heck is this all About?



"All is right, everyone has certain truth, but the question is,

Are we able to understand the context in which we operate?
And therefore are we capable of choosing the right tools/practice to cultivate ourselves?
Are we able to break the walls of fixed knowledge and transit to passing, fluctuating openness?"

- RootlessRoot Fighting Monkey Project

THIS IS A PROVOCATION TO ALL  PEOPLE WHO HAVE NO CHOICE BUT TO MOVE!!!

Let me ask you a question, and just to humour me, take a few minutes and give my question an honest answer. 

The question I pose is as follows: how do you feel and react when you are in a movement situation or environment that is perhaps foreign to you? Do you close yourself off to this environment, which comes with its own culture, language, clothing and gear and set of movements? Or do you embrace AND engage in a critical manner, the newness of the situation, perhaps even self-reflecting on how you act/feel/think/move in response to a new movement culture/environment? 

In every situation or moment are you a good mover? And by that, I don't mean mastery, but rather you have a movement foundation that provides you with the potential to adjust to a new set of conditions. What happens for instance, when the rules to the game change and you must adapt?

Do you avoid movement situations and contexts that might expose a weakness?  
 
I have studied and learned from world renowned olympic weightlifters and coaches, highly respected CrossFit instructors, dancers, cirque artists, martial artists, boxers, rock climbers, handbalancers, powerlifting coaches, capoeira masters, professionals from the world of manual therapy - including chiropractors and physical therapists who hold doctorates, parkourists and yoga instructors. 
Disciplines can be very productive but they can also be very limiting. After all, each discipline comes with its own philosophy, terminology and history, basically a "set of truths". This set of truths that each movement discipline is entrenched within is neither good nor bad, it is just simply the way it is. It only becomes counter-productive when a practitioner of a discipline does not recognize that his or her practice does indeed have a truth, a context and a history. Do you become a fish out of water outside of your comfortable and familiar surroundings?

The Fighting Monkey Workshop is an opportunity for you to physically negotiate unknown territory.  You can make it as challenging and physically demanding as you want. This workshop is for all ages and all abilities. Be scared, be apprehensive, but don't let such feelings prevent you from the new and unknown.

The Fighting Monkey Workshop is an opportunity to challenge yourself. It will introduce you to a whole new world of movement.

-Darci

Tuesday, February 24, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Snatch High Pull plus Snatch
Advanced/intermediate: 1 snatch high pull plus 1 snatch x 5 sets. 
Beginner: 2 snatch high pulls plus 2 snatches x 5 sets.

B. 3 Rounds for Time:
     Kipping bar muscle ups x 5
     OHS x 8 65/95 lbs

Rest 5 minutes:

C. 3 Rounds for Time:
  Kipping Ring Muscle ups x 5
  OHS x 5 95/135 lbs




Saturday, February 28, 2015

Warm up - same as Mon-Friday.


A. Kipping hspu -
Advanced: AMRAP in 45 sec
Rest 45 sec
5 sets

Intermediate: AMRAP in 90 sec.
Rest 90 sec.
5 sets

Beginner: AMRAP push ups in 45 sec
Rest 45 sec.
5 sets

NOTE: if you are intermediate, I want you to try and go a bit lower today. You have 90 sec so you don't have to worry too much about the clock.

B. Every 90 sec, for 7 minutes:
5 thrusters 85/135 lbs
7 burpees