March 1, 2012

For Tabata and Strength programs click on the associated program here. 

Next stage of the program will be available this weekend

Program 3 Conquest:
Introductory WOD
A. Review pressing and squatting
Deadlift Technique
B. AMRAP 10 minutes
5 Deadlifts 95/65
7 Double Skips or Double Skip attempts
9 Burpees

Advanced WOD
A. Hang Power Clean.Front Squat 8x1.1 rest 2 minutes between sets
B. AMRAP 4 minutes
5 Hang Power Clean 155/95
10 Burpee Box Jump 14/10
rest 2 minute
AMRAP 4 minutes
5 Front Squat 135/65
10 Box Jump 24/20

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February 29, 2012

Program 1 and 2 see below

Program 3:
Introductory Conquest
5 rounds of
40 single skips
30 sec plank hold
20 Sit Ups

Advanced Conquest
A. Press.Push Press.Push Jerk 5 x 1.2.3
B. Karen
150 WBS for Time (20/14) Pipe Line for height

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Feb 28, 2012

Introductory Conquest
a. Tech work: Press/Push Press/Push Jerk
b. 10 - 1 Ladder for time
DB Thrusters 20/10
Pull Ups/Ring Rows

Advanced Conquest
a. Deadlift 4 x 5 rest 3 minutes AMRAP 185lbs
b. 10 - 1 Ladder for Time
KBS (55/35)
Pull Ups

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Week of Feb 27, 2012

This week will be a repeat of week 3 of programming.  It has been difficult for Conquest trainees to maintain some consistency with the breaks in school time that happen between mid January and February.  Use this week to get back in the saddle and the previous programming as a guide.  Remember, if you have not been moving to ease into things so that you are not too sore the following day.  1 week of slow going can pay large dividends in avoiding being incredibly sore

Program 1 Tabata Intervals 8 rounds of 20 sec activity 10 sec rest
Repeat of previous programming: 4 day/week Tabata Routine

Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength Repeat of previous programming
Day 1.
Squat 3 x 10
Straight bar curls 3 x 10
Reverse Bench 3 x 10
Reverse curls 3 x 10
Roman Chair Leg Raises 3 x Failure
Glute Ham Raise 3 x 10

Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min

Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice
Day 4.
Bounding 3 foot boxes no more than 70 touches

Day 5.
Deadlifts 3 x 10
Standing military press 3 x 10
Glute Ham Raise 2 x Failure
Swiss ball abs 3 sets to Failure
Day 6.
sprints 3 sets of 50, 100, 150, 100, 50 with 1 min. between sets and 6 min. between sets

Program 3 Conquest
Introduction WOD
A. Skill: Squat/Front Squat/Back Squat
B. Tabata 5 rounds
Squat/Sit Up/Push Up/Plyo step up 10"

Advanced WOD
A. Rack Jerk_Split Snatch Complex 6x1_1
B. Tabata 8 rounds
Back Squat 45/Press 45/Sit Up/Box Jump 20/14

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February 15, 2012

Hi all.  I just got back from Edmonton at a conference yesterday.  Sorry for the missing posts.  When I am away or if a post is missing, people on program 1 and 2 should refer to the master program schedule that is posted every Monday.  Those following Conquest program 3 will always have new workouts on the board in the fitness center, but I may not have time to get a post up.  Sorry for any inconveniences.  If you are not a member at the school, then please send me an email and I will do my best to forward you the workout for the day.

Program 1 Tabata
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 Strength and Conditioning
Day 3.

Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice

Program 3 Conquest
Introductory
A.Front Squat and Clean Technique
B. Rounds in 10 minutes
8 med ball cleans
20 Single skips

Adavcned
A. Bench Press
B. "Fran"
21-15-9
Thrusters 95/65
Pull Ups

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February 13, 2012

Program 1 Tabata Intervals 8 rounds of 20 sec activity 10 sec rest
Week 1 of 3: 4 day/week Tabata Routine

Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength Week 2 of 3
Day 1.

Squat 3 x 10
Straight bar curls 3 x 10
Reverse Bench 3 x 10
Reverse curls 3 x 10
Roman Chair Leg Raises 3 x Failure
Glute Ham Raise 3 x 10

Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min

Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice
Day 4.
Bounding 3 foot boxes no more than 70 touches

Day 5.
Deadlifts 3 x 10
Standing military press 3 x 10
Glute Ham Raise 2 x Failure
Swiss ball abs 3 sets to Failure
Day 6.
sprints 3 sets of 50, 100, 150, 100, 50 with 1 min. between sets and 6 min. between sets

Program 3 Conquest
Beginner Conquest
Skills: Squat and Deadlift
WOD
5 rounds for time
15 Deadlift @ 95/65
30 Squats

Advanced Conquest
A. Snatch Tech Work 8 sets of 3 reps step away from bar and set up again after each rep.
1 minute rest between sets
B. "Jeremy"
For Time
21-15-9
Overhead Squats 95/65
Burpees

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Feb 9, 2012

Anytime we have an injury, it is a good time to make sure you take care of yourself and listen to your body.  The best thing to do is get the injury properly assessed and establish a clear path to how you will rehab the injury.  This means seeing someone trained in injury assessment and rehabilitation.  This is usually a physiotherapist.  Many doctors have you take anti-inflamatory drugs and take some rest.  For many of us, especially athletes, taking that time off is not always the option we want to hear, nor is it one we adhere to.  Until you can get in for assessment, when dealing with sprains and strains or pulls, your best friend is ice.  Make sure that you are icing the injury at regular intervals throughout the day.  Do not leave the ice on all day as we can cause damage to the tissue.  Make sure that it is truly done in intervals.  Depending on how much you are icing between 10-20 minutes per icing session is sufficient.  Try and keep some compression on the injury to also help with inflammation.  Finally, listen to the bodies pain response and stay away from movements that cause any discomfort.

Program 1 - Tabata Based Program
Day4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength Based Program
Day 4.
Bounding 3 foot boxes no more than 70 touches

Program 3 Conquest Program
A. Jerk (Push or Split)
8 sets of 3 reps 30 seconds rest between sets
B. AMRAP 3 minutes
3 Push Press
5 Burpees
rest 2 minutes
repeat 2 more times

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Feb 9, 2012

We had some new faces out yesterday to orientation.  Stick with it.  Remember, we start slow and build on skills every time you come in.  After the first month you will have an amazing skill set that needs refinement, but will be good to go.  Keep on working everyone and remember there is no time like the present to get started.

Not sure what this has to do with anything but I laughed pretty hard.  Figured I would share.

Program 1
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2
Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice

Program 3
5 Rounds for Time
10 Power Clean 115/85
20 Box Jumps 24/20
30 Sit Ups

Advanced Lifters (add this in if you are an advanced Conquest Member)
Squat Cleans work up to a heavy 2 rep
- This is not a failue 2 rep, but something that is heavy comfortable

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February 7, 2012

Today will be the first day of new member orientation.  New member orientation will consist of teaching new individuals the correct techniques to a range of functional movements and helping existing members continue to refine their movement skills.  Unfortunately, I was unable to accommodate the schedule of newbies yesterday, but am excited and hopeful to see some new faces out today.  If you have been a long time Conquest member and wish to only participate in the WOD (workout of the day) today, then you will do so uncoached as my primary responsibility will be with the new individuals.
There will be a few changes to the Conquest Program that will be coming up this semester.  In order to fight some of the chaos created by trainees of different calibre, those looking to learn vs. those looking to refine technique and the randomness of times people show up at, we will be standardizing the schedule.  Conquest class will begin at 3:15 and will run to 4:15.  Warm ups will be done in a group format with either myself or an experienced Conquest member running the warm up as per the instructions and movements that are always on the board.  Those who show up early may begin warming up on their own if they so choose, but will be expected to join the group for the remainder of group warm up once it begins.  In short, do some mobility work and get warm, but we all go together when it's time to get going.  This lends to the group atmosphere that is integral to the group setting and positive attributes associated with the Conquest group training mantra.  This also allows me to spend some time with each and every one of you ensuring that your technique is correct and how I would like it to be.  The 15 minutes from end of school bell until Conquest start time should be more than sufficient for athletes to wrap up discussions with teachers, collect their school work and make it to the session on time.  It will also allow me to wrap up my day so that I can devote my full attention to the group.  If you are late, do your best to catch up and join in, but you may be asked to do an alternate workout for the day or not participate based on how late you are into the session.  Please be on time!!!

Thank you in advance for helping make this change occur and supporting the Conquest program.  We have some exciting opportunities coming up this semester for you to take part in and to showcase your hard work.  Keep training and encourage your friends to join in.

Program 1
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Program 2
Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min

Program 3
A. Bench Press 8 sets x 3 reps 30 sec rest between sets
B. 5 rounds for time
20 Wall Ball Shots
10 Burpees

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February 6, 2012

The new semester has arrived and we have made it through the first week.  The fitness center will be re-opening this week and we have a new exciting round of programming getting ready to take place.  We will be offering the same three levels of programming Program 1: Tabata Protocol Body weight, Program 2: Strength and Power Program Program 3: Conquest Conditioning Programming.

Program #1 Conquest Tabata Time (I don't have very much time is not an excuse)
This is a body weight Tabata protocol workout program that will remain the same for the next 3 weeks. It has you training up to 4 times per week, but trains your entire body, so if you can only make it 2 or 3 times a week. No problem!!! Best results will be seen with those individuals who maintain consistency and train on all 4 days.
The workout itself will be 16 minutes long in its entirety. The warm up will take you about 15 minutes, if you focus on warming up your body, that's a total of 31 minutes to start and finish your workout.
Tabata protocol at Conquest will be 8 rounds per exercise of 20 seconds activity followed by 10 seconds of rest in interval style (the original format is only 6 rounds). Tracking results is a must to get the most out of this style of workout. The first time you do the Tabata workout posted you will go all out and do as many reps as possible in the given time frame with correct technique. At the end of the workout you will find the average score of the 8 rounds and this will give you a Tabata number. This number will be the number you attempt to hold for the next time you do that movement in Tabata protocol for each round. If you are successful then you will bump your Tabata number up by 1 rep and the next time you do that exercise in a workout you will attempt to hold that new number. If you are unsuccessful, then the number you have must be repeated until you can successfully do all 8 rounds and maintain your Tabata number.  This program will always be in orange.

Week 1 of 3: 4 day/week Tabata Routine
Day 1
Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day4
10 meter shuttle/Dips/Double Skips/Sit Under

Program # 2: Athlete Based Strength and Conditioning Based Programming

This will be the second section of the athlete based strength and conditioning program.  Due to athlete feedback, we will be simplifying some of the programming and mocvements to accomodate for level of knowledge in fitness center users.  This will allow them to access workouts and complete them successfully, even if they are unable to come in to the LCI Fitness Center.
The program will hit its second peak of the year in June.  For those looking to get bigger and stronger this will be your best bet.  It will leave you done off season training with plenty of time to get in shape for the coming seasons after Summer break. This program will always be in yellow

Day 1.
Squat 3 x 10
Straight bar curls 3 x 10
Reverse Bench 3 x 10
Reverse curls 3 x 10
Roman Chair Leg Raises 3 x Failure
Glute Ham Raise 3 x 10

Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min

Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice

Day 4.
Bounding 3 foot boxes no more than 70 touches

Day 5.
Deadlifts 3 x 10
Standing military press 3 x 10
Glute Ham Raise 2 x Failure
Swiss ball abs 3 sets to Failure

Day 6.
sprints 3 sets of 50, 100, 150, 100, 50 with 1 min. between sets and 6 min. between sets

Program # 3: Conquest Conditioning
This type of program is an anaerobic conditioning based program. It utilizes many aspects of the CrossFit system and incorporates other items from other conditioning systems as well. It offers a different full body workout everyday and participants can count on getting in shape. It is a positive energy infused, supportive program where participants encourage each other to do their best. All different levels are welcome and workouts can all be modified to fit the individual attempting it. New skills are taught on a regular basis. Looking to challenge yourself? This is the option for you!  This program will always be in green

Just Getting Started?
AMRAP 10 Minutes
5 Lunges per leg
10 Sit Ups
10 Push Ups

Existing Conquest Members and trained individuals
A. Back Squat 8 sets of 3 reps 30 sec. rest between sets
B. "Western Classic" CrossFit Ramsay Workout
AMRAP 3min KBS @ 53/35
1 min. rest
AMRAP 2 min Thrusters @ 95/65
1 min. rest
AMRAP 1 minute Pull Ups
This workout was taken from CrossFit Ramsay Western Classic competition Feb.4, 2012.  A great event!!

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